Yadda za a Yi Amfani da Kayan Ganye a Yanayin Abincinku
Kodayake tsire-tsire na chia ne mafi shahararrun amfani da ita a matsayin Chia Pet, mutane suna farawa don gano amfanin lafiyar 'ya'yanta. A gaskiya ma, wasu mutane sunce cewa ƙara yawan kaya zuwa ga abincin su ya sauƙaƙe alamun bayyanar cututtuka. Dubi abin da bincike yake da shi game da amfanin lafiyar kwayoyin chia.
Menene Chia Seeds?
Kwayoyin Chia kadan ne baƙar fata da fari waɗanda suke game da girman tsaba.
Su ne tsaba daga shuka, Salvia sonpanica L. An yi amfani dadewa don amfani a Mexico da kuma Guatemala, tsibiran chia sun samu karbuwa a kwanan nan a wasu ƙasashe saboda gaskiyar cewa sune magungunan omega-3, antioxidants, da fiber abinci . Kwayoyin Chia ma sune mahimmanci na alli, magnesium, phosphorus, da potassium. Masu samar da abinci sun fara ƙara hatsi zuwa hatsi, kayan abinci mai gasa, 'ya'yan itace da yogurt.
Amfanin lafiya na Chia
Dangane da babban nauyin hakar omega-3, anyi zaton cewa tsaba suna taimakawa wajen rage kumburi da inganta lafiyar zuciya. Tare da matakan hawan antioxidants, chia tsaba zasu iya taimaka wajen rage hadarin ciwon daji. Matsayin da suke da fiber suna nuna cewa suna iya samun amfanin lafiyar jiki da kuma rage tasirin sukari akan matakan jini.
Yana da mahimmanci a lura cewa akwai kananan bincike da ke ba da kariya ga 'yan tsiran chia ga wadannan alamomin da aka ambata.
Wasu samfurori na farko sun nuna sakamako mai ma'ana a cikin sha'anin chia na inganta asarar nauyi. Sauran nazarin farko sun nuna cewa cin abinci na chia zai iya haifar da raguwa a cikin triglycerides da matakan jini, wanda duka zasu tallafa wa ra'ayin cewa tsaba nagari suna da kyau ga lafiyar zuciya.
Bincike a kan Chia da Riba
Duk da yake akwai wasu maganganu na marasa lafiya na IBS cewa kamfanonin chia suna da tasiri sosai a kan tsarin su, amma har yanzu ba a bayyana su zama nazarin bincike ba don dawo da wannan. Flaxseed , wadda ke da alaƙa da halayen omega-3, tana da goyon bayan bincike kaɗan game da mahimmanci.
Me yasa yarinya zasu taimaka maƙarƙashiya? A lokacin da kwayoyin chia suka sha ruwa, sun dauki kan gel-kamar daidaito. Wannan na iya taimakawa tare da tsari mai kyau mafi kyau, a wasu kalmomi, adana maƙalara mai sauƙi da sauƙi. Bugu da ƙari, yawancin fiber a cikin tsaba na chia shi ne fiber mai soluble . Ana zaton fiber zafin jiki shine nau'i na fiber ga mutanen da ke da IBS.
Ƙididdigar bincike zuwa kwanan wata ba ta nuna mummunan sakamako na cin nama ba. Don haka, sai dai idan kuna da rashin lafiyar tsaba, za su iya gwadawa.
Yadda za a ci Chia Seeds
Ga wasu matakai na kunshe da tsaba na chia cikin abincinku na yau da kullum:
- Fara sannu a hankali don ƙyale lokacin tsarin ku daidaita.
- Bisa ga Dokokin Abinci na Amurka, ƙayyade cin abincin ku zuwa tablespoons uku kowace rana.
- Tabbatar sha ruwa mai yawa.
- Ba kamar flaxseed ba, ƙwayoyin chia ba su buƙatar zama ƙasa don amfana daga abubuwan da suke gina jiki.
- Kuna iya soya da tsaba kafin cin abinci don kara girman halayen gel.
- Zaku iya ƙara tsaba na chia zuwa santsi, ku ci su a matsayin pudding, ku yayyafa hatsi ko salatin, ko kunsa su cikin kayan da aka yi da gasa.
> Sources:
> Ali, N. et.al. "Ƙarancin Makomar Chia, Salvia > Hispanica > L." Jaridar Biomedicine da Biotechnology 2012 2012: 171956.
> "Rahoton asali: 12006, Seeds, chia tsaba, dried" Cibiyar Nazarin Harkokin Goma, Ma'aikatar Aikin Gona ta Amirka
> Rao SSC, Yu S, Fedewa A. Binciken na yau da kullum: abincin abincin > fiber > da kuma rage cin abinci na FODMAP a cikin kula da ƙwayar cuta da rashin jijiyar ciwo. Abincin Pharmacology & Therapeutics . 2015; 41 (12): 1256-1270. Doi: 10.1111 / apt.13167.