7 mau pono olakino nui o chia

Anter

• 1. Kaohi diabetes
• 2. Hoʻonui i ke olakino ʻōpū
• 3. Kōkua e hōʻemi i ka kaumaha
• 4. Hoʻoemi i ka makaʻu o ka maʻi maʻi ʻōpū
• 5. Kāohi i ka ʻelemakule wawe
• 6. Hoʻoponopono i ka cholesterol
• 7. Hoʻoikaika i nā iwi
• Nā pono o ka aila chia
• Pehea e hoʻopau ai i ka chia?
• ʻO ka ʻike pili kino o ka hua Chia

ʻO Chia kahi hua i manaʻo ʻia he superfood me nā pono olakino ʻē aʻe, kahi e hoʻomaikaʻi ai i ka lawe ʻana o ka ʻōpū, hoʻomaikaʻi i ka cholesterol a me ka hōʻemi ʻana i ka makemake, no ka mea waiwai ia i ka fiber a me nā huaora.

Loaʻa nā hua Chia i kā lākou haku ʻana ʻo omega-3, antioxidants, calcium, protein, fibers, vitamina a me nā minelala, e hoʻolilo i kēia ʻano hua i mea kōkua maikaʻi maikaʻi, kūlohelohe a me ka hoʻokele waiwai.

ʻO nā pōmaikaʻi nui o chia e:

1. Kaohi diabetes

Ma muli o ka nui o ka ʻike fiber, hiki i ka chia ke pale i ka piʻi wikiwiki ʻana o ke kō glucose ma o ka kaohi ʻana i ka nui o ke kō i ke koko, maikaʻi loa ia no ka kaohi ʻana i ka maʻi diabetes 1 a me ka ʻano 2. Eia hou, hoʻemi ia i ka papa kuhikuhi glycemic o ka meaʻai , ma muli o nā olonā, e hōʻike koke ʻole ana i ka pōloli.

2. Hoʻonui i ke olakino ʻōpū

Ma muli hoʻi o ka ʻike fiber, hoʻonui nā ʻano chia i ka neʻe ʻana o ka ʻōpū, pale i ka constipation, akā i mea e loaʻa ai kēia hopena pono ʻoe e ʻai pono i nā hua hydrated, i ʻole e hiki i nā hua ke hoʻopōʻino i ka hana o ka ʻōpū, e hoʻonui ana i ka colitis kamepiula, no ka laʻana.

3. Kōkua e hōʻemi i ka kaumaha

Hiki i nā hua Chia ke omo i ka nui o ka wai a, no laila, hana i kahi gel e lawe i kekahi wahi i loko o ka ʻōpū, e hoʻemi ana i ka makemake e ʻai.

ʻO kahi ʻano maikaʻi o ka ʻai e hana i ka pō, ʻo ia ka waiho ʻana i nā mea i loko o kahi kīʻaha kīʻaha: yogurt maoli + 1 punetēpō o ka chia + 1 puna o ka ʻoka + 1 teaspoon o ka meli. Pono e mālama i kēia hui i loko o ka pahu hau i kēlā me kēia pō a hiki ke hoʻopau ʻia no ka ʻaina kakahiaka.

4. Hoʻoemi i ka makaʻu o ka maʻi maʻi ʻōpū

He nui maikaʻi ka Chia o ka omega 3 e hana ma ke kino ma o ka hōʻemi ʻana i ka mumū, ka mālama ʻana i nā kiʻekiʻe o ka cholesterol, ka pale ʻana i ka atherosclerosis a me ka pale ʻana i ke kino mai nā maʻi o ka maʻi puʻuwai a me ka lolo, ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo a me ke ʻano.

ʻO ka Omega 3 kahi mea waiwai nui no ka hana o ka lolo, ʻoiai he 60% o ka lolo i hana ʻia i ka momona, ʻo ia hoʻi ʻo Omega 3. ʻO ka lawa ʻole o ka momona o kēia momona e pili ana me ka nalo ʻana o ka hoʻomanaʻo i ka poʻe ʻelemakule a me nā kiʻekiʻe o nā manaʻo o kaumaha a me ke kaumaha.

5. Kāohi i ka ʻelemakule wawe

Loaʻa i nā hua Chia nā antioxidants e hakakā me nā radical free, e pale ana i ka ʻelemakule o nā pūnaewele. ʻO nā Antioxidant nā mea e kōkua i ke kino e hoʻolohi a pale paha i ka hana o nā radical free i loko o nā hunaola, e pale ana i ka pōʻino mau loa i hiki, i ka hala ʻana o ka manawa, ke alakaʻi ʻana i nā maʻi e like me ka maʻi ʻaʻai, cataract, pilikia puʻuwai, diabetes a me Alzheimer paha. A i ʻole Parkinson's .

6. Hoʻoponopono i ka cholesterol

He hela maikaʻi ʻole ʻo Chia i ka fiber insoluble, ʻo ia hoʻi, ʻaʻole ia e hoʻoheheʻe i ka wai, a no laila, ke hoʻopau ʻia hiki ke kōkua i ka hoʻopau ʻana i ka momona i loko o ka papaʻai, e hoʻopau kūlohelohe ʻia e nā feces.

7. Hoʻoikaika i nā iwi

ʻO kēia kahi kumu maikaʻi o ka calcium, e kōkua ana i ka hoʻoikaika ʻana i nā iwi, i hōʻike nui ʻia i ka hihia o osteopenia, osteoporosis, a ma hope paha o ka haki, a i ʻole kahi moe moe lōʻihi.

Nā pono o ka aila chia

Hiki ke loaʻa ka aila Chia i nā capsule a i ʻole i kahi ʻano kūlohelohe, a loaʻa iā ia nā pono olakino no ka mea waiwai ia i ka omega-3, kahi momona maikaʻi no ke kino e hana i nā hana e like me ka hoʻoikaika ʻana i ka ʻōnaehana pale, hoʻomaikaʻi i ka hoʻomanaʻo a me ka hoʻomanaʻo. ka noʻonoʻo nui, hoʻoliʻiliʻi i ka lī i ke kino a pale i nā maʻi o ka maʻi puʻuwai, e like me ka puʻuwai puʻuwai.

No ka loaʻa ʻana o kēia mau pōmaikaʻi, pono ʻoe e lawe i 1 i 2 mau papa o ka aila chia i kēlā me kēia lā, a i ʻole 1 punetune o ka aila wai maoli, a hiki ke hoʻohui ʻia i nā ʻōkuhi olakino no nā berena, nā ʻopa, nā pōpō a me nā ʻai. E ʻike hou aʻe e pili ana i ka aila hua Chia ma capsules.

Pehea e hoʻopau ai i ka chia?

ʻO Chia kahi hua liʻiliʻi i maʻalahi a maʻalahi hoʻi e hoʻohana. ʻO kekahi mau laʻana:

• Hoʻohui i nā hua chia i ka palaoa, pancake a i ʻole nā ​​keke biscuit;
• Hoʻohui i nā ʻanoʻano i nā meaʻai mākaukau e like me ka yogurt, ka sup a me ka salakeke;
• E hana i kahi pō, e hoʻohui ana i ka punetune o ka chia seed i 250 ml o ka wai a hoʻopau i 20 mau minuke ma mua o ka pāʻina nui a i ʻole no ka ʻaina kakahiaka.

Hiki ke loaʻa ʻo Chia i ke ʻano o ka palaoa, ka palaoa a me ka aila a hiki ke hoʻohui ʻia i ka yogurt, nā cereal, nā wai momona, nā keke, nā salakeke a me nā mea ʻala. E kiʻi i nā pono āpau o chia e hoʻopau wale i nā puna nui ʻelua o ka lā.

ʻO ka ʻike pili kino o ka hua Chia

Nutritional haku mele 'ana o 100 g o chia anoano: