Chia ( salvia danpanica L ) wani nau'in shuka ne wanda ke cikin memba na mint kuma yafi girma a kasashe kamar Colombia da Guatemala. Kwayar da aka samo daga wannan shuka ana amfani dasu a yawancin abinci iri-ciki har da gurasa, hatsi, da sauran kayan cin abinci-da cinye guda ɗaya.
Kwayoyin Chia sun zama abincin da aka sha a cikin 'yan shekarun nan saboda dalilai masu yawa.
Kodayake yawancin tsiran chia ne da aka sani don bayar da gudummawa ga kyautar kyauta, Chia Pet, suna da yawa a yawancin abubuwan gina jiki - ciki har da filaye mai soluble, da masu lafiya, da antioxidants, ma'adanai, da kuma B na bitamin B. Amfanin kiwon lafiya na cinye kaya sun kasance an duba su a wasu yanayi na kiwon lafiya, irin su ciwo da ciwon sukari da ciwon sukari. Kuna iya hada da kwayoyin chia a cikin abincin ku kuma taimakawa wajen kiyaye kododin cholesterol da matakan triglyceride?
Chia Seeds da Ruwa
Akwai 'yan kaɗan, ƙananan karatun daga wurin da suka dubi yadda amfanin amfanin kaya yana rinjayar cholesterol da matakan triglyceride. Wadannan karatun suna duba mutane da yawa wadanda ke da ciwon sukari, ciwo masu ciwo, ko kuma an lasafta suna da nauyi tare da nau'ikan ma'auni na jiki (BMI) akalla 25 da fiye. Wadannan nazarin sun kasance a ko'ina daga 10 zuwa 14 makonni a cikin mutanen da suke bin abincin lafiya - ban da cinyewa ko'ina a tsakanin 25 da 50 grams na milled ko dukan chia tsaba yau da kullum.
Yawancin karatu sun nuna cewa ciki har da tsaba na chia bai inganta inganta LDL , HDL , yawan cholesterol, da matakan triglyceride ba. A gefe guda kuma, wasu nazarin da aka nuna sun nuna cewa tsaba na chia sun sami damar rage matakan triglyceride. Duk da haka, daya daga cikin waɗannan nazarin ya kuma yi amfani da kwayoyin chia a cikin cakuda tare da soya da kayan naman -abinci guda biyu waɗanda aka nuna don taimakawa wajen inganta matakan lipid.
Ya Kamata Ka hada da Chia Seeds a Abincinka?
Saboda darajar sunadaran da amfanin lafiyar jiki, 'ya'yan itatuwa na chia sun kasance da yawa a kan kayan cin abinci da kayan kiwon lafiya na abinci. Amma idan kana kallon kaya don taimakawa wajen rage matakan kawancin ka, hukuncin zai kasance akan ko zasu iya amfani dasu wajen kiyaye ƙwayar cholesterol da triglyceride a cikin dubawa.
Ko da yake ana buƙatar ƙarin karatu a wannan yanki, tsaba na chia suna da fiber mai soluble da kuma omega-3 fatty acid , alpha linolenic acid-dukansu masu sinadaran zuciya wadanda zasu iya taimakawa wajen magance matsalolin ku. Saboda haka, ana iya haɗa tsaba a cikin wani abinci don rage yawan cholesterol da triglycerides. Ana iya haɗa tsaba na Chia a cikin wasu nau'o'in abinci, ciki har da:
- Hadawa chia tsaba a cikin hatsi ko kuma muffins.
- Koma cikin kintsin kaya a cikin hatsi, yogurt, ko oatmeal.
- Tandar da tsaba chia a cikin mafi kyaun smoothie don karin kumallo.
- Ƙara su zuwa miya ko salatin a matsayin mai dadi.
- Hadawa chia tsaba a cikin granola ko wasu abincin abincin lafiya
Kamar yadda ka gani, akwai hanyoyi masu yawa don hada kwayoyin chia masu gina jiki a cikin abincin da ka rage . Duk da haka, tare da kyakkyawar abun ciki da suke da shi, ƙwayoyin chia ma kadan ne a cikin adadin kuzari-musamman idan kuna amfani da adadin su.
Saboda haka, kamar yadda yake da kowane irin abinci, cinye su a cikin daidaituwa.
Sources:
Chicco AG, D'Alessandro ME, Hein GJ et al. Gwargwadon ƙwayar Chia (Salvia herpanica L) Dama a Alpha Linolenic Acid Ya inganta Adalci da Yawanta Hypertriacylglycerolaemia da Insulin Resistance a Dyslipaemic Rats. Br J Nutr 2009; 101: 41-50.
Ferreira C, Fomes L, DaSlilva S et al. Hanyoyin Chia (Salvia yapanica L) Amfani akan Yanayin Tsarin Tsarin Hanyoyin Tsarin Kwayoyi. Agusta Nutr 2015; 32: 1909-1918.
Nieman DC, Cayea EJ, Austin MD et al. Kwayar Chia Ba Ta Karfafa Lissafin Lissafi ko Sauya Rashin Kwayar Kwayoyin cuta a cikin Ƙananan Matasan. Nutr Res 2009: 414-418.
Tavares Toscano L, Tavares Toscano L, Tavares R et al. Chia Induces Bincike na Ingantaccen Ciki Kusar Hana da kuma inganta Bayanin Labaran Furofesa kawai a cikin Yanayin Ƙarƙwaddar Da Suka Sauya. Agusta Nutr 2015; 31: 1176-1182.
Vuksan V, Whitam D, Sievenpiper JL, et al. Ƙarin Mahimmanci na Farko Tare da Salibin Al'adu (Salvia yapanica L) Cikin Sabon Halitta (Salvia yapanica L) Inganta Mahimmanci da Kwayoyin Kwayoyin Kwayoyin Cutar Kwayoyin cuta a cikin irin su 2 Ciwon sukari. Ciwon sukari Kulawa 2007; 30: 2804-2811.