N'ihi ndi mmadu mara mma ndu na iri nri, otutu ndi mmadu ji me ihe ndi ozo bara uru. Otu n'ime ndị a bụ mkpụrụ nke sage Spanish ma ọ bụ ọcha chia. Na omenala, a na-eji ha nri na Mexico, Latin America, na-ekesa na ndịda-n'ebe ọdịda anyanwụ nke United States, ma n'ime afọ ole na ole gara aga adịwo na Europe.
Chia osisi - bara uru Njirimara na contraindications
Ndị na-agwọ ọrịa oge ochie, karịsịa ndị Aztec, ji ndị na-agwọ ọrịa n'oge ochie na-agwọ Spanish. E weere akwukwo na ohia nke ahihia ka ekwesighi maka oriri ma obu maka ọgwụgwọ. Site n'enyemaka nke mgbọrọgwụ osisi, ndị Aztek lụrụ ọgụ na ọrịa mkpali nke akụkụ iku ume na cancer cancer (ikekwe). Akuku kachasi ocha nke chia bu osisi, uru na nsogbu nke ihe ndi a ka amuworo kemgbe iri na isii. Nyocha a nke oge a na-akwado uru nke ngwaahịa a dị ka ihe na-arụ ọrụ na-edozi ahụ kwa ụbọchị.
Chia osisi - bara uru Njirimara
Àgwà ndị pụrụ iche nke mkpụrụ osisi a kọwara bụ n'ihi ihe ha ji eme ihe. Mkpụrụ nke sage Spanish nwere si 32 ruo 39% nke abụba nri. Ngosipụta a bụ ugboro 3-10 elu karịa itinye ya na ngwaahịa ndị ọzọ. Chia mmanụ mkpụrụ nwere ọgaranya na polyunsaturated fatty acids, akpan akpan Omega-3, nke nke ruru 60-64%. Ọbụna na azụ mmiri na algae, olu nke ihe a dị ntakịrị. 100 g nke ọka ndị e nyochara na-emetụta ihe fọrọ nke nta ka ọ bụrụ 1 kilogram nke salmon dịka ọdịnaya nke Omega-3.
Akwukwo nri akwukwo nri bu ihe ozo di na ndepụta karia osisi nke chia bara uru. Na narị afọ abụọ na abụọ. spoons nke ngwaahịa dị ugbu a 1/3 nke ọnụego kwa ụbọchị nke oriri maka okenye. Ọkụ anụ ahụ na-eme ka ọrụ nke usoro nsị na-arụ ọrụ na ịpụpụ nke ọdịnaya nke eriri afọ. Ọ na-eme ngwa ngwa na-agwụ agụụ na ogologo na-enwe mmetụta nke satiety, na-eme ka normalization nke metabolism.
E nwere ihe ndị ọzọ dị oké ọnụ ahịa ndị dị na mkpụrụ osisi chia, uru nke ihe ndị na-esonụ na-egosipụta site nyocha ụlọ nyocha:
- calcium;
- antioxidants;
- potassium;
- ígwè;
- magnesium;
- protein;
- vitamin A, C na E;
- Ntu;
- ntinye;
- manganese;
- caffeic, chlorogenic asịd;
- flavonol.
N'ihi ihe e dere na ya, mkpụrụ osisi chia nwere ụdị ihe ndị dị otú ahụ:
- belata cholesterol na sugar n'ime ọbara;
- mgbatị ọbara mgbali;
- mgbochi nke atherosclerosis ;
- belata nha ahu;
- enyemaka nke mgbaze na ọdịda;
- nkwusi siri ike;
- nchekwa nke mkpụrụ ndụ imeju;
- ngbochi nke pathologies oncological;
- nchịkọta ụkọ nke vitamin na mineral;
- enyemaka nke anaemia ;
- normalization nke ọgwụgwọ hormonal na mmiri-nnu nnu;
- detoxification nke ahu ;
- mmelite nke metabolism;
- mee ka ahụ na-esikwu ike;
- rejuvenation nke mkpụrụ ndụ na ndị ọzọ.
Chia mkpụrụ - contraindications
Ngwaahịa a na-emepụta mmetụta dị n'ahụ ahụ, ya mere ụfọdụ ndị enweghị ike iji ya. Mkpụrụ osisi Chia anaghị emerụ ahụ ma ọ bụrụ na ikpe ndị ọzọ:
- nkwupụta ụda;
- ewere ọgwụ ọ bụla;
- afọ ọsịsa;
- nri nsi;
- ikike iji bloating na flatulence;
- ọrịa prostate;
- ọgwụ na sesame na mọstad;
- onye ekweghi ekwe nke ihe obula nke osisi chia;
- ime ime;
- na-enye nwa ara;
- udeme nke ọgwụ hypoglycemic;
- eme agadi.
Chia osisi - Ezi ntụziaka
Ojiji nke mkpụrụ osisi Spanish na-adabere n'ebumnuche nke ngwa ha. Tupu ịmị mkpụrụ osisi chia, ọ dị mkpa ka ị mara onwe gị na njirimara chemical na njigide ngwaahịa, mmetụta ya. Ọ bụ ihe amamihe dị na ya ịgakwuru dọkịta, karịsịa ma ọ bụrụ na enwere mmetụta nrịanwụrụ na mkpụrụ osisi mọstad na mkpụrụ osisi sesame.
Chia osisi maka ọnwụ ọnwụ
Akụkụ nke cellulose, nke bụ akụkụ nke ngwaahịa a ajụjụ, bụ ikike ịmalite itinye mmiri dị ukwuu. Nke a na-ekpebi mmetụta nke mkpụrụ osisi chia na-amịpụta, Njirimara nke ụzọ ntanye na-eme ka mmụba dị ịrịba ama na ụda olu ahụ. Ha na-emeju afo, ma enwere ogologo oge na-ejighị ụbụrụ n'emeghị ka calorie buru ibu. N'ikwekọ, ọka ndị ahụ nwere ihe niile dị mkpa iji nye ahụ ahụ ike ma ọ bụghị iji kpasuo anụ ahụ.
Ụzọ kachasị mma esi ewe mkpụrụ osisi chia maka ọnwụ , bụ iji ọka dị ọcha (1-2 tablespoons a day). Jiri mmiri dị ọcha na-aṅụ ya. A pụrụ itinye mkpụrụ na efere ọ bụla, n'ihi na ha nwere uto na-emepụtụghị na crunch n'ụzọ dị mma, karịsịa na muesli, porridges na salads. Ndị na-eri ihe na ndị na-eri anụ na-eji ngwaahịa ahụ eme ihe maka mmiri, ntụ ntụ sitere na mkpụrụ nke Spanish shuffle zuru oke na-edochi nsen.
Chia osisi site na afọ ntachi
Ngwa ngwa ngwa na-akọwapụta na enyere aka kwado ọdịda ma mee ka ebe nchekwa dị jụụ. Chia osisi maka eriri afọ dị ka ihe na-akpali akpali nke peristalsis. Maka igbochi na ọgwụgwọ nke ụbụrụ mgbe nile, a na-atụ aro ka iri 1-2 tablespoons. spoons nke osisi otu ụbọchị, na-asa ha na mmiri. Eji mmiri mmiri dị mkpa iji mụbaa ruo 1.5-2 lita kwa ụbọchị.
Ntụziaka maka ụbụrụ siri ike
Efrata :
- chia osisi - 10 g;
- mmiri - 1 l;
- mịrị amị - 6-7 iberibe.
Nkwadebe, ngwa
- Ghaa mmiri na mmiri ma na-efegharị nke ọma.
- Ọnwụ pụtara minit 20.
- Na-aṅụ mmiri dum mmiri mmiri n'ụtụtụ.
- Tinyegharịa usoro ahụ mgbe awa 15 gasịrị.
- Na mgbede, rie ụbọchị.
Chia mkpụrụ sitere na ọrịa shuga mellitus
Ngwaahịa a na-atụle na-enyere aka mee ka mmetọ glucose na-egbochi ya ma gbochie nkwụsị na ọkwa shuga. Chia mkpụrụ megide ọrịa shuga dị irè naanị na ọgwụgwọ dị mgbagwoju anya. Jiri ha kama nke ndi na-acho ogwu.
Chia osisi - jiri na-arịa ọrịa shuga:
- Enwere 1-1.5 st. spoons otu ụbọchị, na-asacha na iko mmiri dị ọcha.
- Itinye na efere dị njikere.
- Jiri ọka ala maka mmiri.
- Na-aṅụ ihe ọṅụṅụ (juices, smoothies, pelis na ndị ọzọ).
Chia Cholesterol Mkpụrụ
Iji normalize ịta nke lipids na ahụ, ị nwere ike iji niile nhọrọ n'elu maka iji ngwaahịa. Spanish sage chia na-eme ka ọ bụghị nanị ịkụda cholesterol, kamakwa iji mee ka ọbara dị ọcha. Mkpụrụ ọka na-egbochi mmepe nke atherosclerosis ma dozie ihe akara n'elu mgbidi nke akwara. A gwara ndị ọkachamara na nke a ka ha jiri mkpụrụ osisi chia dị ka ihe mgbakwunye na nri ndị isi. Mkpụrụ ahụ aghaghị ịmalite tupu oge eruo, ma wụsara ya n'ime 0,5-1 tsp na porridges, salads, soups, yoghurts na nri ndị ọzọ.
Chia Mkpụrụ Na-emegide Ọrịa
Ọnụnọ nke antioxidants na mkpụrụ osisi ndị a kọwara nwere ike inyere aka gbochie ụfọdụ ọrịa na-ekpuchi ọrịa. Ndị dọkịta na-akwado na ụmụ nwanyị na-ewere dịka igbochi osisi chaya site na ọrịa kansa. Alpha-linoleic acid, nke dị na ngwaahịa a, na-echebe mkpụrụ ndụ site na mmụba ma gbochie uto nke eriri ahụ.
Mkpụrụ nke osisi chia na enwebeghị ọganihu na-agwọ ọrịa na-enweghị ike iji ọgwụgwọ mee ihe. A na-ekwe mkpụrụ ọka Spanish maka naanị maka:
- ume ike zuru oke nke ahụ;
- nyochaghachi nke mpempe nke micro- na macroelements, vitamin;
- nkwado nke mgbochi;
- ịmaliteghachi ike;
- normalization nke metabolism.
Kedu ka esi eri mkpụrụ osisi chia?
Ọbụna ahụike zuru oke na-aba uru iji mepụta ihe oriri ahụ. Otu n'ime ụzọ ndị dị n'elu, dịka iji mkpụrụ osisi chịa, ga-eme, ma a ga-enweta ngosipụta kachasị mma mgbe a na-ewere ha na mmiri dị ọcha. Maka gourmets ọ ka mma ịtinye ọka na ihe oriri na nri dị ọcha. Enwere ọtụtụ ntụziaka na-atọ ụtọ ma na-atọ ụtọ maka otú e si akwadebe mkpụrụ osisi chia.
Pudding
Efrata :
- mmiri oyibo - 1 iko;
- mango - 40 g;
- Chia ọka - iko 0.25;
- mmanụ aṅụ - 0,5 tbsp. ngwunye;
- almọnd - 1 tbsp. ngaji.
Nkwadebe
- Na-agba mmanụ aṅụ na mmiri ara ehi.
- Mix na osisi chia.
- Tinye uka na refrjiraeto n'abali.
- Bee mango n'ime obere cubes.
- Iberibe almọnd.
- Ghichaa mkpụrụ na pudding mkpụrụ.
Ezigbo nri
Efrata :
- ọ bụla mkpụrụ oyi kpọnwụrụ - 1 iko;
- mmiri - 0,5 iko;
- mkpụrụ pọmigranet ihe ọṅụṅụ - 0,5 iko;
- mkpụrụ nke Spanish sage (chia) - 0,5 tbsp. ngwunye;
- mmanụ aṅụ, shuga - nụrụ ụtọ.
Nkwadebe
- Gwakọta ihe niile na-eme ka ọ bụrụ nke ọma.
- Tinye mmanụ aṅụ na shuga ma ọ bụrụ na achọrọ.
- Na-achọ ire ụtọ nke ọma na mkpụrụ osisi chia dum.