11 Nā Pono Pono Ola o nā Hua Chia

Anter

• 1. Hāʻawi nā hua Chia i kahi nui nui o nā meaʻai me nā calori liʻiliʻi loa
• 2. Hoʻouka ʻia nā hua Chia me nā Antioxidant
• 3. ʻAneʻane Pau nā Carb i loko o lākou i ka fiber
• 4. ʻO Chia Seeds kahi kiʻekiʻe i ka protein protein maikaʻi
• 5. ʻO ke kiʻekiʻe o ka fiber a me ka protein i Chia Seeds e kōkua iā ʻoe e lilo i ka kaumaha
• 6. ʻO Chia Seeds kahi kiʻekiʻe ma nā Omega-3 Fatty Acids
• 7. ʻO Chia Seeds e hoʻoliʻiliʻi i kāu maʻi o ka maʻi puʻuwai
• 8. Nui lākou i nā mea nui o ka iwi nui o ka iwi
• 9. Na Chia Seeds e hōʻemi i nā pae kō kō
• 10. Hiki iā lākou ke hōʻemi i ka hoʻohaʻahaʻa maʻi
• 11. Maʻalahi ʻo Chia Seeds e hoʻohui i kāu papaʻaina
• Ka Laina Lalo
• Ua ho'āʻo maikaʻi ʻia: ʻO Moringa a me Cast Aila

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO nā hua Chia i waena o nā meaʻai olakino loa ma ka honua.

Kau ʻia lākou me nā mea momona e hiki ke loaʻa i nā pono nui no kou kino a me kou lolo.

Eia nā pono olakino 11 o nā hua chia, kākoʻo ʻia e ka ʻepekema.

1. Hāʻawi nā hua Chia i kahi nui nui o nā meaʻai me nā calori liʻiliʻi loa

ʻO nā hua Chia he mau hua ʻeleʻele liʻiliʻi mai ka mea kanu Salvia hispanica, pili i ka mint.

He meaʻai koʻikoʻi nā ʻano hua Chia no nā Aztecs a me nā Meiana i ka lā.

Ua mahalo lākou iā lākou no ka hiki ke hāʻawi i ka ikehu paʻa. ʻO ka ʻoiaʻiʻo, ʻo "chia" ka huaʻōlelo Maya kahiko no ka "ikaika."

ʻOiai ʻo ko lākou mōʻaukala kahiko ma ke ʻano he meaʻai nui, ua ʻike ʻia nā hua chia ma ke ʻano he meaʻai nui o kēia mau lā.

I nā makahiki i hala iho nei, ua pahū lākou i ka kaulana a hoʻopau ʻia e nā poʻe ʻike olakino ma ka honua holoʻokoʻa.

Mai hoʻopunipuni ʻia e ka nui - hoʻopili kēia mau hua liʻiliʻi i kahi punch nutritional ikaika.

Kahi auneke (28 gram) e lawelawe ana i nā hua chia i loaʻa (1):

• Puluniu: 11 gram.
• Kumuʻiʻo: 4 gram.
• Momona: 9 gram (5 o lākou he omega-3s).
• Kalipuna: 18% o ka RDI.
• Manganese: 30% o ka RDI.
• Makanekiuma: 30% o ka RDI.
• Phosphorous: 27% o ka RDI.
• Loaʻa iā lākou kahi nui o ka zinc, ka wikamina B3 (niacin), ka potassium, ka huaʻai B1 (thiamine) a me ka huaʻai B2.

He mea kupaianaha loa kēia i ka noʻonoʻo ʻana he hoʻokahi auneke wale nō kēia, e like ana me ka 28 gram a i ʻole ʻelua mau punetēpu. Hāʻawi kēia mea liʻiliʻi he 137 wale nō a me hoʻokahi gram o ka digestive carbohydrate.

ʻO ka mea e mahalo ai, inā ʻoe e unuhi i ka puluniu - ka hapa nui o ia mau mea ʻaʻole i pau i hiki ke hoʻohana ʻia no nā mea kanu o kou kino - loaʻa wale nā ​​hua chia i nā 101 calories i kēlā me kēia auneke (28 gram).

ʻO kēia ka mea i lilo i kekahi o nā kumu waiwai maikaʻi loa o ka honua i kekahi mau mea pono nui, ka calorie no ka calorie.

I luna i nā mea, ʻo nā hua chia kahi meaʻai āpau-palaoa, ulu maʻamau i nā meaola. Hoʻohui, ʻaʻole lākou he GMO a kūlohelohe hoʻi i ka gluten.

Hōʻuluʻulu Manaʻo ʻOiai ko lākou nui liʻiliʻi, ʻo nā hua chia kekahi o nā meaʻai momona loa o ka honua. Hāpai lākou me ka fiber, protein, omega-3 fatty acid a me nā micronutrients like ʻole.

2. Hoʻouka ʻia nā hua Chia me nā Antioxidant

ʻO kahi ʻē aʻe e hoʻomālamalama ai nā hua chia i kā lākou ʻike antioxidant kiʻekiʻe (, 3).

Pale kēia mau antioxidant i nā momona momona i nā ʻanoʻano mai ka hele ʻana i ka rancid (4).

ʻOiai e hoʻopaʻapaʻa ʻia nā pōmaikaʻi o nā mea kōkua antioksant, ʻae ka poʻe noiʻi i ka loaʻa ʻana o nā antioxidant mai nā meaʻai i nā hopena olakino maikaʻi.

ʻO ka mea nui, hakakā nā antioxidants i ka hana ʻana o nā radical manuahi, ka mea hiki ke hōʻino i nā moleola a hāʻawi i ka ʻelemakule a me nā maʻi e like me ka maʻi ʻaʻa (,).

Hōʻuluʻulu Manaʻo Nui nā hua Chia i nā antioxidant e kōkua i ka pale ʻana i nā momona lahilahi i nā hua. He mau pōmaikaʻi like ʻole kā lākou no ke olakino.

3. ʻAneʻane Pau nā Carb i loko o lākou i ka fiber

Hoʻokahi auneke (28 gram) o nā hua chia he 12 mau kālaki. Eia nō naʻe, he 11 o kēlā mau gram i pulupulu, kahi a kou kino e ʻole ai.

ʻAʻole hāpai ka fiber i ke kō kō a koi aku i ka insulin e hoʻolei ʻia. ʻOiai no ka ʻohana carbohydrate ia, ʻokoʻa ʻokoʻa kona hopena olakino mai nā carb digestible e like me starch a me kō.

ʻO ka ʻiko carb digestible ma kahi o hoʻokahi auneke (28 gram), kahi haʻahaʻa loa. Hana kēia i ka chia i kahi meaʻai aloha momona.

Ma muli o ka nui o ka ʻike o ka fiber soluble, hiki i nā ʻano chia ke ʻimi a 10-12 mau manawa i ko lākou kaumaha i ka wai, e like me ka gel a hoʻonui i kou ʻōpū (8).

ʻO ke kaulike, pono kēia e hoʻonui i ka māʻona, lohi i ka lawe ʻana i kāu meaʻai a kōkua iā ʻoe e ʻai i nā calori liʻiliʻi.

Hanai ʻo Fiber i nā koʻohune aloha i loko o kou ʻōpū, ʻo ka mea nui - mālama pono i kou ʻōpū flora he mea koʻikoʻi loa ia no ke olakino ().

ʻO nā hua Chia he 40% fiber ma ke kaupaona, e hoʻolilo ana iā lākou i kekahi o nā kumu waiwai maikaʻi loa o ka fiber i ka honua.

Hōʻuluʻulu Manaʻo ʻAneʻane ʻo ka huʻihuʻi āpau i nā hua chia he fibre. Hāʻawi kēia iā lākou i ka hiki ke komo i 10-12 mau manawa i ko lākou kaumaha i ka wai. Loaʻa i ka fiber kekahi mau hopena maikaʻi i ke olakino.

4. ʻO Chia Seeds kahi kiʻekiʻe i ka protein protein maikaʻi

Loaʻa nā hua Chia i kahi protein.

Ma ke kaupaona, aia ma kahi o 14% protein, kahi kiʻekiʻe loa ke hoʻohālikelike ʻia i ka nui o nā mea kanu.

Loaʻa iā lākou ke kaulike maikaʻi o nā amino acid pono, no laila hiki i kou kino ke hoʻohana i kā lākou protein protein, ().

Loaʻa i nā protein nā pono olakino like ʻole a ʻoi aku ka momona momona momona maikaʻi loa.

ʻO kahi ʻai nui o ka protein i hoʻohaʻahaʻa i ka makemake a ua hōʻike ʻia e hoʻoliʻiliʻi i nā manaʻo obsessive e pili ana i ka meaʻai e 60% a me ka makemake no ka pō pō ʻai e 50% (,).

ʻO nā hua Chia kahi kumu protein maikaʻi loa - keu hoʻi no ka poʻe e ʻai liʻiliʻi a i ʻole nā ​​huahana holoholona.

Hōʻuluʻulu Manaʻo He kiʻekiʻe nā ʻano hua Chia i ke ʻano protein, ʻoi aku ke kiʻekiʻe ma mua o ka nui o nā mea kanu mea kanu. ʻO ka protein ka macronutrient aloha aloha lilo loa a hiki ke hoʻoliʻiliʻi loa i ka makemake a me nā kuko.

5. ʻO ke kiʻekiʻe o ka fiber a me ka protein i Chia Seeds e kōkua iā ʻoe e lilo i ka kaumaha

Manaʻo ka nui o nā loea olakino hiki i nā hua chia ke kōkua i ka pohō kaumaha.

Hoʻokomo ka pulupulu soluble i ka nui o ka wai a hoʻonui i kou ʻōpū, kahi e hoʻonui ai i ka piha a hoʻolohi i ka lawe ʻana o ka meaʻai (14).

Ninaninau ʻia kekahi mau noiʻi i ka pulupulu momona i hoʻoheheʻe ʻia, e hana ana ma ke ʻano like, e hōʻike ana he hiki ke alakaʻi i ka pohō kaumaha (,).

Eia kekahi, ʻo ka protein i nā hua chia hiki ke kōkua i ka hōʻemi ʻana i ka makemake a me ka lawe ʻana o ka meaʻai.

I ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi hoʻokahi ʻo ka ʻai ʻana i nā ʻano chia no ka ʻaina kakahiaka ua hoʻonui i ka māʻona a hoʻemi i ka lawe ʻana o ka meaʻai i ka wā pōkole ().

Eia naʻe, ʻo nā noiʻi e nānā ana i ka maikaʻi o nā hua chia no ka pohō kaumaha i hāʻawi ʻia i nā hopena maikaʻi ʻole.

I loko o kahi noiʻi ʻana i 90 mau poʻe kaupaona, 50 a ʻo ka hua chia i kēlā me kēia lā no 12 mau pule i loaʻa ʻole ka hopena ma ke kaupaona o ke kino a i ʻole nā ​​kaha olakino (18).

I loko o kahi 10 mau pule ʻē aʻe i aʻo ʻia ma 62 mau wahine, ʻaʻohe hopena o nā ʻano chia i ke kaumaha o ke kino akā ua hoʻonui ʻia ka nui o nā momona omega-3 i loko o ke koko ().

I ka hoʻohālikelike ʻana, ua aʻo ʻia he 6 mau mahina i ka poʻe obese me ka maʻi diabetes type 2 ma kahi papa hoʻoliʻiliʻi calorie i ʻike ʻia ʻo ka ʻai ʻana i nā ʻano chia i kēlā me kēia lā ka nui o ka pohō kaumaha ma mua o kahi placebo ().

ʻOiai ʻo ka hoʻohui ʻana i nā hua chia i kāu papaʻai ʻaʻole ia e kumu i ka pohō o ke kino iā ia iho, nui ka poʻe loea i manaʻo he hiki ke lilo i mea pono i ka papaʻai kaumaha.

ʻO ka papaʻai hoʻohaʻahaʻa kaumaha e pili ana i nā mea ʻoi aku ka nui. Helu ka papaʻai holoʻokoʻa holoʻokoʻa, a me nā ʻano nohona ʻē aʻe e like me ka hiamoe a me ka hoʻoikaika kino.

Ke hoʻohui ʻia me kahi papaʻai meaʻai maoli a me kahi nohona olakino, kōkua paha nā hua chia i ka hoʻoliʻiliʻi i ka pohō kaumaha.

Hōʻuluʻulu Manaʻo Nui nā hua Chia i ka protein a me ka fiber, ua hōʻike ʻia nā mea ʻelua e kōkua i ka pohō kaumaha. Eia naʻe, ua hāʻawi ʻia nā noiʻi ʻana ma nā ʻano chia i nā hopena like ʻole.

6. ʻO Chia Seeds kahi kiʻekiʻe ma nā Omega-3 Fatty Acids

E like me nā flaxseeds, kiʻekiʻe loa nā hua chia i nā omega-3 fatty acid.

I ka ʻoiaʻiʻo, nui nā omega-3 o nā hua chia ma mua o ka salemona, gram no ka gram.

Eia nō naʻe, he mea nui e hoʻomanaʻo i nā omega-3 i loko o lākou he ALA (alpha-linolenic acid) ka hapa nui, ʻaʻole maikaʻi e like me kāu e noʻonoʻo ai.

Pono e hoʻololi iā ALA i loko o nā hana eicosapentaenoic acid (EPA) a me docosahexaenoic acid (DHA) ma mua o ka hoʻohana ʻana o kou kino.

Minamina, kūpono ʻole nā ​​kānaka i ka hoʻohuli ʻana iā ALA i loko o kēia ʻano hana.

No laila, ʻoi aku ka haʻahaʻa o nā mea kanu omega-3 i nā kumu holoholona e like me ka aila iʻa ().

Ua hōʻike ʻia nā noiʻi i nā ʻano chia - keu hoʻi inā wili ʻia - hiki ke hoʻonui i nā kiʻekiʻe o ke koko o ALA a me EPA akā ʻaʻole DHA (,).

Hiki i kēia mea ke lilo i pilikia.

No ka mea ʻaʻole lākou e hoʻolako i kekahi DHA, ʻo ia ka momona nui loa o ka omega-3, manaʻo ka hapa nui o nā loea i nā hua chia i kahi kumu omega-3 haʻahaʻa haʻahaʻa.

No ka loaʻa ʻana o ka DHA i kou kino a me kou lolo, e ʻai pinepine paha i ka iʻa momona a i ʻole lawe i ka aila iʻa a i ʻole - inā ʻoe he vegan a mea ʻai ʻole paha - kahi mea hoʻohui DHA i loaʻa i nā mea kanu.

Hōʻuluʻulu Manaʻo Kiʻekiʻena nā hua Chia i ka omega-3 fatty acid ALA. Eia nō naʻe, ʻaʻole maikaʻi nā kānaka i ka hoʻohuli ʻana i kēia i DHA, ʻo ka omega-3 fatty acid nui loa.

7. ʻO Chia Seeds e hoʻoliʻiliʻi i kāu maʻi o ka maʻi puʻuwai

Hāʻawi ʻia i nā ʻano chia he kiʻekiʻe i ka fiber, protein a me nā omega-3, hiki iā lākou ke hōʻemi i kou makaʻi i nā maʻi puʻuwai.

Ua nānā ʻia ko lākou mau pono i kekahi mau noiʻi, akā ua pili ʻole nā ​​hopena.

Ua hōʻike ʻia nā ʻiole Rat i hiki i nā ʻano chia ke hoʻohaʻahaʻa i kekahi mau kumumea kūpilikiʻi, e like me nā triglycerides, ka mumū, ke kūpaʻa ʻana o ka insulin a me ka momona o ka ʻōpū. Hāpai paha lākou i "HD" maikaʻi "HDL kolesterol (,).

Eia nō naʻe, ʻaʻole i ʻike ʻia kahi noiʻi kanaka i kekahi mau hoʻomaikaʻi i nā kumu pilikia ().

Hōʻike kekahi mau haʻawina i nā ʻano chia e hoʻoliʻiliʻi nui i ke kahe o ke koko i ka poʻe me ke kiʻekiʻe kiʻekiʻe, kahi mea nui o ka maʻi puʻuwai

Ma ke ʻano holoʻokoʻa, hiki paha i nā hua chia ke pōmaikaʻi i ke olakino puʻuwai, akā ʻaʻole paha lākou e hopena i ka hopena ke ʻole e hele pū me ka nohona maikaʻi ʻē aʻe a me nā loli dietary.

Hōʻuluʻulu Manaʻo ʻO nā noiʻi e pili ana i nā hopena o nā ʻano chia e pili ana i nā pilikia o ka maʻi puʻuwai. Kuhi kekahi mau haʻawina i nā pono, ʻaʻole nā ​​poʻe ʻē aʻe.

8. Nui lākou i nā mea nui o ka iwi nui o ka iwi

Nui nā hua Chia i loko o nā meaola he mea nui no ke olakino iwi.

Hoʻopili kēia i ka calcium, phosphorus, magnesium a me protein.

ʻOi aku ka mahalo o ka maʻi calcium - 18% o ka RDI i hoʻokahi auneke (28 gram).

Gram no ka gram, ʻoi aku kēia kiʻekiʻe ma mua o ka nui o nā huahana waiū. ʻO ka hopena, e manaʻo ʻia nā hua chia i kumu maikaʻi loa o ka calcium no ka poʻe ʻai ʻole i ka waiū.

Eia nō naʻe, ʻo nā hua chia kekahi i loko o ka acid acid, ka mea e hoʻēmi i ka lawe ʻana o ka calcium i kekahi nui.

Hōʻuluʻulu Manaʻo ʻO nā hua Chia kiʻekiʻe i ka calcium, magnesium, phosphorus a me ka protein. Pono kēia mau meaola āpau no ke olakino iwi.

9. Na Chia Seeds e hōʻemi i nā pae kō kō

ʻO ka pae kiʻekiʻe o ke kō i ke kō he hōʻailona maʻamau ia o ka maʻi diabetes ʻano 2 i hana ʻole ʻia.

Hoʻohui pinepine ʻia nā pae kō kō me ka hoʻonui i ka makaʻu o nā maʻi maʻi, e like me nā maʻi puʻuwai ().

Akā ʻo nā kui kuikawa i nā kō kō kō ma hope o ka ʻai ʻana he hopena maikaʻi ʻole ke olakino ke kiʻekiʻe loa lākou i kahi manawa maʻamau ().

Ua ʻike ʻia nā haʻawina holoholona e hoʻomaikaʻi paha nā hua chia i ka ʻike insulin a me ke kaohi kō kō, e hoʻokūpaʻa ana i nā pae kō kō ma hope o ka ʻai ʻana (,,).

Kākoʻo kekahi mau haʻawina kanaka i kēia ma ka hōʻike ʻana i ka ʻai ʻana i ka berena i loaʻa nā ʻano hua chia e hoʻohaʻahaʻa ai i ka piʻi ʻana o ke kō i loko o ke kō i hoʻohālikelike ʻia me ka palaoa i komo ʻole kekahi chia (,).

Hōʻuluʻulu Manaʻo Hōʻike nā noiʻi e hiki i nā ʻano chia ke hoʻohaʻahaʻa i ka piʻi ʻana o ke kō kō ma hope o ka pāʻina kiʻekiʻe-carb, e pōmaikaʻi ana paha i ka poʻe me ka maʻi diabetes type 2.

10. Hiki iā lākou ke hōʻemi i ka hoʻohaʻahaʻa maʻi

ʻO ka mumū ka pane maʻamau o kou kino i ka maʻi a i ʻole ka ʻeha. ʻO ka ʻulaʻula a me ka pehu he laʻa maʻamau.

ʻOiai kōkua ka mumū i kou kino e hoʻōla a kaua aku i nā koʻohune, nā mea ʻino a me nā mea maʻi infectious ʻē aʻe, hiki i kekahi manawa ke hōʻeha.

Hoʻohana kēia i ka mumū mau, i pili me ka hoʻonui ʻia o ka maʻi puʻuwai a me ka maʻi ʻaʻai.

ʻAʻohe o nā hōʻailona ʻike ʻia i ka mumū mau, akā hiki ke loiloi ʻia e ke ana ʻana i nā hōʻailona kuni i kou koko.

Hoʻonui nā ʻano nohona olakino ʻokoʻa i kou makaʻu o ka mumū mau, me ka puhipaka ʻana, ka nele o ka hoʻoikaika kino a i ʻole ka papaʻai maikaʻi ʻole.

Ma ka ʻaoʻao ʻē aʻe, hiki i kekahi mau mea olakino olakino ke hōʻemi i nā pae o ke koko o nā hōʻailona kuni.

Ua hōʻike ʻia kahi noiʻi 3 mahina i 20 mau kānaka me ka maʻi diabetes i ka ʻai ʻana i ka 37 gram o nā hua chia i kēlā me kēia lā e hōʻemi ana i ka marker inflammatory hs-CRP e 40%. I ka hoʻohālikelike ʻana, ʻaʻole i ʻike ka poʻe i loaʻa i ka palaoa palaoa i kahi pōmaikaʻi koʻikoʻi ().

ʻAʻole i ʻike ʻia nā noiʻi ʻē aʻe e pili ana i nā ʻano chia i nā hopena koʻikoʻi ma nā kaha kuni ().

Hōʻuluʻulu Manaʻo Hōʻike ka palena palena ʻole i ka ʻai ʻana i nā ʻano chia e hōʻemi ai i kahi marker inflammatory i kapa ʻia ʻo hs-CRP. Eia nō naʻe, kānalua nā pōmaikaʻi olakino a pono hou nā noiʻi.

11. Maʻalahi ʻo Chia Seeds e hoʻohui i kāu papaʻaina

Maʻalahi loa ka hoʻokomo ʻana i nā ʻano hua Chia i loko o kāu papaʻai.

ʻO nā hua ponoʻī ke ʻono, no laila hiki iā ʻoe ke hoʻohui iā lākou i nā mea āpau.

ʻAʻole pono lākou e lepo e like me nā hua flax, kahi mea e maʻalahi ai ka hoʻomākaukau.

Hiki iā lākou ke ʻai maka ʻia, hoʻowali ʻia i ka wai, hoʻohui ʻia i ka porridge, pudding, nā mea leʻaleʻa a i ʻole hoʻohui ʻia i nā mea i hoʻomoʻa ʻia.

Hiki iā ʻoe ke kāpīpī iā lākou ma luna o ka palaʻai, yogurt, nā mea ʻai, a me nā pā laiki.

Ma muli o ko lākou hiki ke omo i ka wai a me ka momona, hiki iā lākou ke hoʻohana e hoʻonui i nā sausa a i hua hakahaka i nā huaʻai.

Hiki iā lākou ke hui pū ʻia me ka wai a lilo i gel.

ʻO ka hoʻohui ʻana i nā hua chia i nā meaʻai e hoʻonui nui i kā lākou waiwai waiwai.

Inā makemake ʻoe e kūʻai i nā hua chia, aia kahi koho maikaʻi loa ma Amazon me nā kaukani mau loiloi o nā mea kūʻai aku.

ʻAno lākou e hoʻomanawanui maikaʻi ʻia, akā inā ʻaʻole maʻa ʻoe i ka ʻai ʻana i ka nui o ka fiber, a laila aia kahi hiki i nā hopena o ka digestive inā ʻai nui ʻoe i ka manawa.

ʻO kahi ʻōlelo koi maʻa mau he 20 gram (ma kahi o 1.5 punetēpu) o nā hua chia, ʻelua manawa i ka lā.

Hōʻuluʻulu Manaʻo Maʻalahi ka hoʻomākaukau o nā ʻano hua Chia a hoʻohui pinepine ʻia i ka porridge a i ʻole nā ​​mānoanoa.

Ka Laina Lalo

ʻAʻole waiwai wale nā ​​hua Chia i nā meaʻai, omega-3 momona, antioxidants a me nā fiber akā maʻalahi hoʻi e hoʻomākaukau. Hoʻohui mau ka poʻe iā lākou i kā lākou porridge a i ʻole nā ​​mānoanoa.

Hōʻike nā noiʻi e loaʻa iā lākou nā pono olakino like ʻole, mai ke kaupaona ʻana a hiki i ka hoʻemi ʻana i ka mumū.

Inā ʻaʻole ʻoe e ʻai i nā ʻano chia, pono ʻoe e noʻonoʻo e hoʻohui iā lākou i kāu papaʻai. Aia lākou i waena o kekahi mau superfood pono i ke poʻo inoa.

Ua ho'āʻo maikaʻi ʻia: ʻO Moringa a me Cast Aila