Chia isi uru ahụike 7

Ndinaya

• 1. Jide ọrịa shuga
• 2. Meziwanye ahụ ike nke eriri afọ
• 3. Nyere aka belata ibu
• 4. Belata ihe egwu nke ọrịa obi
• 5. Gbochie nká
• 6. Na-achịkwa cholesterol
• 7. Mee ka ọkpụkpụ dị ike
• Uru nke mmanụ chia
• Otu esi eri chia
• Ozi nri banyere nkpuru Chia

Chia bụ mkpụrụ a na-ewere dị ka nri nri na ọtụtụ uru ahụike, nke gụnyere imeziwanye eriri afọ, imeziwanye cholesterol na ọbụnadị agụụ na-ebelata, ebe ọ bara ọgaranya na fiber na vitamin.

Mkpụrụ osisi Chia nwere omega-3, antioxidants, calcium, protein, fibers, vitamin na mineral, nke na-eme ka mkpụrụ a bụrụ mgbakwunye na-edozi ahụ dị mma, nke okike na akụnụba.

Isi uru chia gụnyere:

1. Jide ọrịa shuga

N'ihi oke eriri ya, chia nwere ike igbochi mmụba ngwa ngwa n'ọbara glucose site na ịchịkwa oke shuga dị n'ọbara, nke magburu onwe ya maka ịchịkwa ụdị 1 na ụdị ọrịa shuga 2. Na mgbakwunye, ọ na-ebelata ndepụta glycemic nke nri , n'ihi eriri ndị ahụ, na-eme ka agụụ ahụ ghara ịpụta na mberede.

2. Meziwanye ahụ ike nke eriri afọ

Nakwa n'ihi ọdịnaya nke eriri, mkpụrụ osisi chia na-eme ka mmegharị afọ, na-ezere afọ ntachi, mana iji nwee mmetụta a, ị ga-eri mkpụrụ nke hydrated kwesịrị ekwesị, ma ọ bụghị na mkpụrụ ahụ nwere ike imebi ọrụ nsia, na-amụba colitis dị ize ndụ, dịka ọmụmaatụ.

3. Nyere aka belata ibu

Mkpụrụ osisi Chia nwere ike ịmịkọrọ mmiri buru ibu ma, ya mere, mepụta gel nke na-ewe ohere n'ime afọ, na-ebelata agụụ iri nri.

Gooddị oriri dị mma bụ ịme ka om n'abalị, nke mejupụtara ịhapụ ihe ndị na-esonụ n'ime iko iko: yogọt sitere n'okike + 1 tablespoon nke chia + 1 ngaji nke otis + ngaji mmanụ a 1ụ. A ghaghi idobe ngwakọta a na friji kwa abalị ma nwee ike iri ya maka nri ụtụtụ.

4. Belata ihe egwu nke ọrịa obi

Chia nwere ezigbo omega 3 nke na-arụ ọrụ na ahụ site na mbenata mbufụt, ịchịkwa ọkwa cholesterol, igbochi atherosclerosis na ichebe ahụ site na ọrịa obi na ọrịa ụbụrụ, meziwanye ncheta na ọnọdụ.

Omega 3 bụ ihe dị ezigbo mkpa maka ọrụ ụbụrụ, ebe 60% nke ụbụrụ nwere abụba, ọkachasị Omega 3. Nri oke abụba a nwere oke ncheta nke ndị agadi yana nwere nnukwu mmetụta nke nsogbu na ịda mba.

5. Gbochie nká

Chia mkpụrụ nwere antioxidants na-alụ ọgụ free radicals, na-egbochi ịka nká cell. Antioxidants bụ ihe na-enyere ahụ aka igbu oge ma ọ bụ gbochie ihe mgbochi nke mkpụrụ ndụ na-enweghị mkpụrụ ndụ, na-egbochi mmebi na-adịgide adịgide nke nwere ike, ka oge na-aga, na-ebute mmepe nke ọrịa dịka kansa, cataracts, nsogbu obi, ọrịa shuga na ọbụna Alzheimer's. Ma ọ bụ Parkinson's .

6. Na-achịkwa cholesterol

Chia nwere ezigbo eriri anaghị edozi mmiri, ya bụ, ọ naghị agbaze na mmiri, yabụ, mgbe ị riri ya, ọ nwere ike inye aka wepu abụba dị na nri, na-ekpochapụ ya site na nsị.

7. Mee ka ọkpụkpụ dị ike

Nke a bụkwa ezigbo isi iyi nke calcium, nke na-enyere aka ime ka ọkpụkpụ ahụ sie ike, bụ nke a na-egosi karịsịa na osteopenia, osteoporosis, ma ọ bụ mgbe agbaji, ma ọ bụ maka ụra ogologo.

Uru nke mmanụ chia

Enwere ike ịchọta mmanụ Chia na capsules ma ọ bụ n'ụdị mmiri mmiri, ma nwee uru ahụike n'ihi na ọ bara ọgaranya na omega-3, abụba dị mma maka ahụ nke na-arụ ọrụ dị ka iwusi sistemụ ahụ ike, imeziwanye ebe nchekwa na ebe nchekwa. itinye uche, belata mbufụt n’ahụ ma gbochie ọrịa obi, dịka nkụchi obi.

Iji nweta uru ndị a, ị ga-ewere mbadamba 1 ruo 2 nke mmanụ chia kwa ụbọchị, ma ọ bụ 1 ngaji nke mmanụ mmiri mmiri, nke nwekwara ike ịgbakwunye na usoro nri dị mma maka achịcha, ofe, achịcha na nri. Hụkwuo banyere mmanụ mkpụrụ osisi Chia na capsules.

Otu esi eri chia

Chia bu obere nkpuru di otutu ma di mfe iji. Examplesfọdụ ihe atụ bụ:

• Tinye nkpuru chia na achicha, pancake ma obu bisikiiti;
• Tinye nkpuru na nri ndi di njikere dika yogọt, ofe ma obu salad;
• Mee otu abalị, na-agbakwunye 1 ngaji nke mkpụrụ chia na 250 ml mmiri ma rie nkeji 20 tupu nri isi ma ọ bụ maka nri ụtụtụ.

Enwere ike ịchọta Chia n'ụdị ọka, ntụ ọka ma ọ bụ mmanụ wee tinye ya na yogọt, ọka, ihe ọicesụicesụ, achịcha, salads na ngwa nri. Iji nweta elele niile nke chia naanị iri ngaji abụọ n'ụbọchị.

Ozi nri banyere nkpuru Chia

Ngwakọta nri na-edozi ahụ nke 100 g nke mkpụrụ osisi chia: