ʻO kaʻai ʻana i nā hua Chia he nui ke kumu o nā hopena?

Anter

• Nui nā pono o nā hua Chia
• ʻO kaʻai ʻana i nā hua Chia he nui ke kumu i nā pilikia Digestive
• Hiki i ka ʻai ʻana o nā ʻano Chia ke lilo i mea makaʻu
• Ua ʻike ʻia kekahi mau noiʻi ua hiki ke hoʻopili ʻia ka loaʻa ʻana o ALA me ka maʻi ʻaʻai Prostate
• Hiki i kekahi poʻe ke lilo i mea maʻi āpau i nā hua a Chia
• ʻO ka ʻai ʻana i nā hua Chia he nui ke kumu i ka launa ʻana me kekahi mau lāʻau
• Ka Laina Lalo

Nā hua Chia, i loaʻa mai nā Salvia hispanica mea kanu, momona a momona hoʻi i ka ʻai ʻana.

Hoʻohana ʻia lākou i nā ʻano hana like ʻole, e like me nā puddings, pancakes a me nā parfaits.

Loaʻa i nā hua Chia ka hiki kū hoʻokahi e lawe i ka wai a lawe i kahi paʻa gelatinous. No kēia kumu, hoʻohana pinepine ʻia lākou ma ke ʻano he mānoanoa a hiki ke hoʻohana ʻia ma ke ʻano he vegan pani no nā hua manu i kekahi mau mea i hoʻomoʻa ʻia ().

Ma waho aʻe o kā lākou gelling a me nā mea mānoanoa, ʻike nui ʻia nā hua chia no kā lākou huina momona o ka momona a me nā pono olakino hiki.

Eia nō naʻe, ʻoiai ʻo nā hua chia hiki ke lilo i mau papaʻai momona no ka hapa nui, ʻo ka ʻai pū ʻana ke kumu o kekahi hopena.

Nānā kēia ʻatikala i nā hopena o ka ʻai ʻana i nā ʻano chia he nui loa.

Nui nā pono o nā hua Chia

ʻO kekahi kumu nui e ʻai ai ka poʻe i nā hua chia ma muli o ka momona o ka momona. Hāʻawi lākou i kahi nui o ka fiber, protein, nā momona momona a me nā micronutrients.

I ka ʻoiaʻiʻo, hāʻawi wale ʻia he hoʻokahi auneke (28 gram) o nā hua chia a hiki i ka 42% o kāu fiber i koi ʻia i kēlā me kēia lā, me ka hoʻohui ʻana i nā kōpena puʻuwai, magnesium, calcium a me omega-3 fatty acid (2).

Nui ka waiwai o nā hua Chia i nā antioxidant, ʻo ia nā mea hoʻohui e hāʻawi i ka pale mai ke koʻikoʻi oxidative a hoʻemi i ka makaʻu o ka maʻi mau ().

Mahalo i ko lākou kūlana momona maikaʻi, ua pili nā ʻano chia me nā pono olakino he nui.

I hoʻokahi o nā noi ʻana, ʻo kahi papaʻai me ka nopal cactus, ka protein soy, nā ʻoka a me nā hua chia i loaʻa e hōʻemi ai i ke kaumaha o ke kino, nā triglycerides koko a me nā mumū ().

Hoʻohui ʻia, ʻo nā hua chia kekahi o nā kumuwaiwai ʻoi loa o ka omega-3 fatty acid, i hōʻike ʻia e kōkua ai e hoʻonui i ka "maikaʻi" HDL kolesterol, hoʻoliʻiliʻi i ka "maikaʻi" LDL kolesterol, hoʻēmi i nā triglycerides koko a hoʻoliʻiliʻi i ka mumū (,).

Ke hoʻopau ʻia i ka hoʻohaʻahaʻa, hiki i nā hua chia ke pōmaikaʻi i kou olakino.

Hōʻuluʻulu Manaʻo: Nui nā hua Chia i ka fiber, protein, omega-3 fatty acid, antioxidants a me micronutrients. Hiki paha iā lākou ke kōkua i ka pohō kaumaha a kōkua i ka hoʻohaʻahaʻa ʻana i ka hoʻāhu, ke kō a me nā triglycerides koko.

ʻO kaʻai ʻana i nā hua Chia he nui ke kumu i nā pilikia Digestive

ʻO nā hua Chia kahi kumu maikaʻi o ka fiber, e hāʻawi ana i 11 mau huna o ka fiber i kēlā me kēia 1-auneke (28-gram) e lawelawe ana (2).

Pono ka pulupulu i kou olakino, paipai i ka maʻamau a me ke kākoʻo ʻana i nā bacteria maikaʻi i loko o kou ʻōpū, i waena o nā kuleana nui ʻē aʻe. Eia nō naʻe, hiki i ka nui o ke fiber ke kumu i nā pilikia no kekahi poʻe (,).

Hiki i ka lawe ʻana i ka fiber nui ke kumu i nā pilikia e like me ka ʻeha o ka ʻōpū, ka paʻa paʻa, ka maʻi diarrhea, bloating a me ke kinoea ().

Hiki i kēia ke hana i ka manawa o ka lawe ʻana i kahi fiber kiʻekiʻe me ka lawa ʻole o ka hydration, ʻoiai he mea nui ka wai e kōkua ai i ka puluniu e hele i loko o ka ʻōnaehana digestive.

Eia kekahi, ʻo ka poʻe me nā maʻi pūpū e like me ka ulcerative colitis a i ʻole ka maʻi o Crohn pono e nānā i kā lākou lawe ʻana i ka fiber a kaohi i nā ʻano chia i ka wā o flare-up.

Hoʻokumu kēia mau maʻi maʻi mau i ka mumū a me ka liʻiliʻi o ka gastrointestinal tract, i hiki ke alakaʻi i nā ʻōuli e like me ka ʻeha o ka ʻōpū, kahe ʻana o ke kahe, ka maʻi diarrhea a me ka pohō kaumaha ().

Hōʻike nā noiʻi e hiki i ka lawe ʻana i kahi fiber kiʻekiʻe ke pale aku i nā maʻi kūpikipiki i ka wā lōʻihi. ʻO kēlā mea, ʻo ka poʻe e loaʻa nei i ka lapalapa e pono e kaupalena i kā lākou lawe fiber no nā wā pōkole e hōʻemi i nā ʻōuli ().

Eia nō naʻe, no ka hapanui o ka poʻe, hiki ke pale ʻia nā hōʻailona maikaʻi ʻole mai ka lawe ʻana i ka fiber kiʻekiʻe ma o ka hoʻonui lohi ʻana i ka lawe fiber a me ka inu ʻana i ka wai he nui e kōkua i ka hele ma waena o ke kino.

Hōʻuluʻulu Manaʻo: Hiki ke hoʻopili ʻia kahi lawe fiber kiʻekiʻe me nā ʻōuli digestive maikaʻi ʻole e like me ka ʻeha o ka ʻōpū, ke kinoea a me ka momona. ʻO ka poʻe me nā maʻi ʻōpala e pono e kaupalena i kā lākou lawe ʻana i ka fiber i ka wā o ke ahi.

Hiki i ka ʻai ʻana o nā ʻano Chia ke lilo i mea makaʻu

ʻOiai palekana lākou no ka hapa nui o ka poʻe, hiki i nā hua chia ke hoʻonui i ka makaʻu o ka choking. No laila e nānā pono ʻoe e ʻai pono iā lākou, keu hoʻi inā paʻakikī ʻoe i ka ale ʻana.

ʻO kēia piʻi nui aʻe ka hopohopo no ka mea pehu nā hua chia maloʻo a komo i kahi mau 10-12 mau manawa i ko lākou kaupaona i ka wai ke hōʻike ʻia i ka wai (13).

Hiki ke hoʻohana pono ʻia kēia mau waiwai gelling ke hiki mai i ka kuke ʻana a me ka hoʻomoʻa ʻana ʻana, akā hiki ʻole ke palekana iā lākou, no ka mea, hiki i nā hua chia ke pehu aʻe a lilo i ka ʻāʻī.

Ua kūkākūkā kahi hihia hihia e pili ana i kahi kāne 39 makahiki i loaʻa kahi hanana weliweli me nā hua chia ke ʻai ʻo ia i kahi punetune o nā hua maloʻo a laila inu i ke kīʻaha wai.

Ua hoʻonui ʻia nā ʻanoʻano i kāna esophagus a ua hana i kahi paʻa, a pono ʻo ia e kipa i ka lumi pilikia e hemo ia (14).

E hōʻoia mau i kou lū ʻana i nā hua chia no 5-10 mau minuke ma mua o kou ʻai ʻana iā lākou. ʻO ka poʻe me ka paʻakikī e ale paha i ka pono ke akahele i ka wā e ʻai ana iā lākou.

Hōʻuluʻulu Manaʻo: Hiki i nā hua Chia ke omo i nā manawa he 10-12 i ko lākou kaumaha i ka wai. Inā ʻaʻole lākou e pulu ma mua o kou ʻai ʻana iā lākou, hoʻonui paha lākou a hana i kahi poloka, e hoʻonui ana i kāu makaʻu o ke kolo.

Ua ʻike ʻia kekahi mau noiʻi ua hiki ke hoʻopili ʻia ka loaʻa ʻana o ALA me ka maʻi ʻaʻai Prostate

Loaʻa nā hua Chia i kahi nui maikaʻi o ka alpha-linolenic acid (ALA), kahi ʻano o ka omega-3 fatty acid i ʻike nui ʻia i nā meaʻai mea kanu (2).

ʻO ka Omega-3 fatty acid kahi mea pono o ka papaʻai a hōʻike ʻia e kākoʻo i nā ʻaoʻao he nui o ke olakino, e like me ka hana o ka noʻonoʻo a me ke olakino puʻuwai ().

He mea nui ka momona momona ALA no ka poʻe ʻai ʻole i ka iʻa, no ka mea hiki iā lākou ke hoʻolilo i docosahexaenoic acid (DHA) a me eicosapentaenoic acid (EPA) i nā liʻiliʻi ().

ʻO kēia nā ʻano hana ʻelua o ka omega-3 fatty acid, a hiki ke loaʻa iā lākou i ka iʻa iʻa.

ʻOiai ʻike ʻia ka omega-3 fatty acid he mea maikaʻi no ke olakino, ua loaʻa i kekahi mau noiʻi kahi pilina ma waena o ka lawe ʻana a ALA a me ka maʻi ʻaʻai prostate.

I ka ʻoiaʻiʻo, kahi noiʻi nānā nui me 288,268 mau kāne i hōʻike ʻia ua pili ka lawe ʻana o ALA me ka nui o ka makaʻu o ka maʻi ʻaʻai prostate holomua ().

Ua hōʻike ʻia kahi noiʻi nānā hou ʻana ʻo ka poʻe me ke koko kiʻekiʻe kiʻekiʻe o ka omega-3 fatty acid i ʻoi aku ka nui o ka makaʻu o ka maʻi ʻaʻai prostate, ke hoʻohālikelike ʻia me nā haʻahaʻa haʻahaʻa o ke koko ().

Eia nō naʻe, he kūlike ʻole nā ​​noiʻi ʻana e pili ana i kēia. Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe e pale aku paha nā wai momona momona ALA i nā maʻi ʻaʻai prostate.

Hoʻokahi loiloi o ʻelima mau noiʻi i loaʻa i ka poʻe i ʻai ma ka liʻiliʻi he 1.5 mau kolamu o ka ALA i kēlā me kēia lā i hoʻemi ʻia i ka makaʻu o ka maʻi ʻaʻai prostate, ke hoʻohālikelike ʻia me ka poʻe i ʻai ma lalo o 1.5 gram i kēlā me kēia lā ().

Pēlā nō, ua hōʻike ʻia kahi noi nui ʻē aʻe ma 840,242 poʻe e pili ana kahi mea kiʻekiʻe ALA me ka haʻahaʻa o ka maʻi ʻaʻai prostate ().

He mea nui e hoʻomanaʻo i ka nānā wale ʻana o kēia mau noiʻi i ka hui ma waena o ka loaʻa ʻana o ALA a me ka maʻi ʻaʻai prostate. ʻAʻole lākou i noʻonoʻo i nā kumu ʻē aʻe i hiki ke hoʻokani i kahi kuleana.

Pono nā noiʻi hou e nānā i ka pilina ma waena o ka lawe ʻana o ALA a me ka maʻi ʻaʻai prostate.

Hōʻuluʻulu Manaʻo: Ua ʻike kekahi mau noiʻi e pili ana ka hoʻonui ʻia o ka loaʻa ʻana o ALA me ka nui o ka makaʻu o ka maʻi ʻaʻai prostate, ʻoiai ua ʻike kekahi i ka pale ʻana o ALA. Pono hou kahi noiʻi.

Hiki i kekahi poʻe ke lilo i mea maʻi āpau i nā hua a Chia

Hiki paha i kekahi poʻe ke loaʻa i kahi hopena maʻi ma hope o ka ʻai ʻana i nā ʻano chia, ʻoiai he mea maʻamau kēia.

Hiki i nā hōʻailona pāʻina alapiʻi ke hoʻopili i ka luaʻi, diarrhea a me ka makaʻu o nā lehelehe a i ʻole alelo.

I nā hihia koʻikoʻi, hiki i nā meaʻai āpau ke alakaʻi i ka anaphylaxis, kahi ʻano hoʻoweliweli e hoʻopilikia i ka hanu ʻana a me ka paʻa o ka ʻāʻī a me ka umauma ().

Kākaʻikahi nā maʻi maʻi Chia akā ua hoʻopaʻa ʻia.

I kekahi hihia, ua hoʻomaka kahi kāne 54 makahiki e ʻai i nā ʻano chia e kōkua i ka hoʻohaʻahaʻa ʻana i kāna kolesterol. Eia nō naʻe, i kekahi mau lā ma hope mai, ua hoʻomaka ʻo ia e ʻike i ka lualua, ka hanu ʻana o ka hanu, ka hives a me ka pehu ʻana ().

Inā ʻoe e hoʻāʻo i nā hua chia no ka manawa mua a ʻike i nā ʻōuli o ke alapiʻi o ka meaʻai, e hoʻōki koke i ka hoʻohana a nīnau aku i kāu kauka.

Hōʻuluʻulu Manaʻo: Hoʻopilikia kekahi poʻe i nā ʻano chia a ʻike paha i nā ʻōuli e like me ka pilikia o ka gastrointestinal, ka huehue, ka hives a me ka pehu ma hope o ka ʻai ʻana iā lākou.

ʻO ka ʻai ʻana i nā hua Chia he nui ke kumu i ka launa ʻana me kekahi mau lāʻau

ʻOiai palekana nā ʻano hua chia no ka hapanui o ka poʻe, makemake paha ʻoe e hoʻohaʻahaʻa i kāu lawe ʻana inā ʻoe e lawe i nā kō a me nā kahena koko.

ʻO ia no ka mea ʻo ka ʻai ʻana i nā hua chia he nui hiki ke launa pū me nā hopena o kekahi o kēia mau lāʻau.

Nā Laʻau Diabetes

Ua hōʻike ʻia kekahi mau noiʻi e hiki i nā ʻano chia ke hoʻohaʻahaʻa i nā pae kō kō ().

Loaʻa paha kēia ma muli o ke kiʻekiʻe o ka fiber i nā hua chia, kahi e lohi ai i ka lawe ʻana o ke kō i ke koko a hiki ke hōʻemi i nā pae kō kō ().

I ka hapanui o nā hihia, ʻo ka ʻai ʻana i nā ʻano chia i hiki ke kōkua i ka poʻe me ka maʻi kō e mālama i ko lākou mau kō kō i ka helu.

Eia nō naʻe, hoʻopili ʻia nā lāʻau no ka insulin a hoʻoponopono pono ʻia i mea e pale ai i ka ʻūlū a me nā kui i ke kō kō ().

ʻO ka ʻai ʻana i kahi nui o nā ʻano chia e hiki ai ke hōʻemi i nā pae kō kō a koi paha i nā hoʻoponopono i ke ana o kāu lāʻau maʻi diabetes.

Nā Lapaʻau Kaomi Koko

Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ke kō kō, maikaʻi nā hua chia i ka hoʻēmi ʻana i ke koko.

I hoʻokahi o nā noi ʻana, ʻo ka ʻai ʻana i nā ʻano chia no 12 mau pule i hoʻēmi i ke kahe o ke koko, me nā māka o ke kō kō a me nā mumū ().

ʻO kēia no ka mea kiʻekiʻe nā hua chia i nā omega-3 fatty acid, i hōʻike ʻia e hana ma ke ʻano he lahilahi o ke koko a hoʻemi paha i ke kaomi koko.

Ua ʻike ʻia kahi noiʻi i 90 mau kānaka me ke kiʻekiʻe o ke koko e lawe ana i ka omega-3 fatty acid supplement no ʻewalu pule i hoʻemi ʻia ke kahe o ke koko systolic e 22.2 mm Hg a me ke kahe o ke koko diastolic e 11.95 mm Hg, ma ka awelika.

Eia nō naʻe, aia ka poʻe ma kēia noi i ka dialysis, no laila ʻaʻole pili kēia mau hopena i ka heluna lehulehu ().

ʻO ka poʻe me ke koko kiʻekiʻe e loaʻa i nā ʻano chia 'hiki ke hoʻoliʻiliʻi i ke kaomi i makemake ʻia. Eia nō naʻe, hoʻonui paha nā hua chia i ka hana o nā lāʻau kahe koko, i hiki ai ke alakaʻi i ke kuhiakau, a i ʻole ke koko haʻahaʻa.

Hōʻuluʻulu Manaʻo: Hiki i nā hua Chia ke hoʻohaʻahaʻa i ke kō i ke kō a me ke kahe o ke koko. ʻO ka poʻe ma nā lāʻau no ke koko kiʻekiʻe a diabetes paha e hoʻohaʻahaʻa i kā lākou nui nui e pale ai i ka launa pū.

Ka Laina Lalo

Nui ka momona o nā hua Chia, kaena i ka papa inoa lōʻihi o nā pono olakino a hiki ke lilo i papaʻai olakino maikaʻi no ka hapa nui.

Eia nō naʻe, kī ke akahai, no ka mea, ʻo ka ʻai ʻana i nā mea he nui i kumu i nā hopena ʻaoʻao.

I mea e pale aku ai i kēia, hoʻomaka me 1 auneke (28 gram) i kēlā me kēia lā a nānā i kou ahonui ma mua o ka hoʻonui lohi ʻana i kāu lawe.

Eia kekahi, noho hydrated i kou hoʻonui ʻana i kāu lawe fiber, a hoʻū i nā hua chia no 5-10 mau minuke ma mua o ka ʻai ʻana iā lākou.

Inā ʻai ʻoe iā lākou i ke kaulike, hiki i nā hua chia ke lilo i mea hoʻohui maikaʻi loa i ka papaʻai olakino a kaulike.

Eia nō naʻe, inā ʻoe e ʻike i nā ʻōuli maikaʻi ʻole ma hope o kou ʻai ʻana i nā ʻano chia, e hoʻōki i ka ʻai ʻana iā lākou a nīnau i kahi kauka olakino.