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Kumba Hutano Kudya kwehutano Kudya Fitness oi-Amritha K Na Amritha K. muna Kukadzi 17, 2020| Yakaongororwa Na Sneha Krishnan

Kuedza kucheka iwo akawedzera mapaundi asi usingakwanise futi? Zvakanaka, isu tine chingangoita-chitsva asi chave-chiripo-che-chemazera chinongedzo chekugovana newe icho chingangove chekumwe kushandiswa mukucheka iwo mapaundi uye kubatsira mukudzikira uremu. Haisi imwe kunze kweiyo yekare yeAztec yepamusoro mbeu, Chia.

Mbeu dzeChia ndidzo dzese dzinotaurwa mutaundi rehutano izvozvi. Yakazara nema antioxidants uye zvakasiyana zvinovaka muviri, mbeu dzechia dzine kugona kwakasiyana-siyana kwekutora mvura uye kutora kusagadzikana kwegelatinous. Vanopa huwandu hwakawanda hwefibre, mapuroteni, mafuta ane hutano uye micronutrients.

Mbeu dzeChia dzakatodaidzwa kunzi chikafu chakanyanya mumakore apfuura uye hachifanirwe kufuratirwa. Nhengo yemhuri yeminti inonzi yaidya chikafu cheAztec neMayan, asi yakazorambidzwa nekuda kwekushandisa kwavo zvechitendero - kupenga handiti ?!

Zvisinei, pazvinyorwa zvakawanda izvo pseudo-zviyo zvinazvo, nhasi tichatarisa iro basa rainoita mukuderedza mafuta emimba.

Chia Mbeu Yekudzikira Kurema

Mbeu dzeChia idiki dema mbeu, idzo dzinowanzo kuwanikwa muCentral neSouth America. Ivo ave kuwanikwa zvakanyanya munzvimbo dzese dzezvitoro zvekudya. Nyanzvi dzezvekudya dzave dzichiparadzira kukosha kwekusanganisira ese marudzi etsitsi uye mbeu muzvikafu zvedu.

Iyo fiber uye antioxidants irimo mavari inobatsira kwatiri. Hutano mabhenefiti embeu dzechia haaperi. Mbeu idzi dzakazara nesimba nezvakasiyana zvinovaka muviri izvo zviri zvakakosha kuitira kushanda kwakakodzera kwemuviri wedu.

Dr Sneha Krishnan vanonongedza, ' chia mbeu ndiyo yakapfuma sosi sosi yeOmega-3 fatty acids. ine zvese 9 zvakakosha amino acids (isina kugadzirwa nemuviri) , 'izvo zvinoita kuti ive yakanaka sosi yemafuta acids yeavo vembiri. Iyo yakapfuma fiber zvemukati inobatsira kudzikisa kuzvimba uye inochengetedza iyo yekugaya system ine hutano. Mbeu dzakapfuma mumaminerari senge calcium, phosphorus uye magnesium uye rubatsiro runoderedza insulin kushora.

Maitiro eChia Mbeu Anokubatsira Sei Kurasikirwa Nedumbu Fat

Mbeu dzinodzora kudya kwako : Chia mhodzi yakazara nefibre, iyo inokuchengetedza zvizere kwenguva yakareba uye inobatsira kudzivirira kunyanya kudya. Sezvo mbeu dzechia dzichizvimba uye dzonotora mvura yavakanyorova, dzinoita kuti dumbu rako rinzwe kuzara uye kugutsikana mushure mekushandisa.
Zvinotora nguva yakareba kugaya : Mushure mekudyiwa, mbeu dzechia dzinotora nguva yakareba kugaya uye dzinonamira kwenguva yakareba mudumbu mako mushure kunwa .
Yakakwirira mu fiber : Zvekudya zvine high fiber zvemukati zvakabatana ne kuonda . Mbeu dzeChia dzinowanzo fungwa sechikafu chakanyanya nekuda kwehupfumi hwayo hwemukati. Mbeu diki idzi dzine faibha inogadziriswa, izvo zvinoderedza kudya kwako uye zvinodzivirira kuputika. Tora mashoma embeu idzi zuva rega rega kana kungo wedzera kune yako mbiya yesaradhi.
Yakakwira mapuroteni : Chia mhodzi vakapfuma mumapuroteni anogona kubatsira kudzikisira kudya uye kudya chikafu. Zvakare, mbeu dzinobatsira mukuvaka mhasuru, izvo zvinokubatsira kudzikisa mafuta emuviri wako munzira dzakawanda. Mapuroteni anoonekwa seakanyanya kurasikirwa uremu ane ushamwari macronutrient uye anogona kudzora zvishuwo , nekudaro ichidzivirira chero huremu hwakawandisa kubva kunanga padumbu rako.

Mashandisiro Ekushandisa Chia Mbeu Kudzikisira Belly Mafuta

Kunze kwekuve uine hutano hwakanyanya, chia mbeu zviri nyore zvinoshamisa kupinza mukudya kwako. Iyo inonaka inonaka yembeu inoita kuti zvive nyore kuti iwedzere kune chero chinhu kubva pamaporridges kusvika kune smoothies. Kuti uwane zvakanyanya mbeu, sasa mbeu dzechia pamusoro pezviyo, yoghurt , muriwo kana sadza ndiro.

Sezvinoenderana nenyanzvi dzekudya zvinovaka muviri, zvinokurudzirwa kushandisa magiramu makumi maviri (anenge 1.5 maaspuni) embeu dzechia kaviri pazuva.

Nguva yakanakisa yekudya chia mhodzi yekudzora uremu

Maererano ne zvidzidzo , iyo yakanakisa nguva yekumedza chia mbeu yekudzikisa uremu iri pamberi pekutanga kwako kwekupedzisira kwekupedzisira kwezuva. Ndokunge, usati wadya chisvusvuro uye usati wadya. Kune izvi, yakajeka chia mbeu yekunwa ndiyo inonyanya kukodzera.

Chia Mbeu Recipe YeBelly Fat

1. Chia-ndimu chinwiwa

Zvinoshandiswa

Chia mhodzi, 2 mashupuni
Ndimu muto, 2 yetea
Uchi, 1 teaspoon

Mirayiridzo

Sanganisa iwo matatu tsime uye uapedze mangwanani ega ega, mushure mekudya kwekuseni, kwemwedzi.

Inoshanda sei

Mushonga wekumba uyu wekudzikisa mafuta emudumbu unogona kushanda zvishamiso mumwedzi kana uchishandiswa zuva nezuva. Pamwe pamwe nemushonga uyu, iwe unofanirwawo kuita zvemuviri zvekudzidzira uye kudya zvine hutano mazuva ese. Iko kusanganiswa kwembeu dzechia, muto wemononi uye huchi zvinobatsira kumhanyisa mafuta ari kupisa mumuviri wako - nenzira ine hutano.

2. Mbeu yeChia & musanganiswa yogati

Zvinoshandiswa

Mbeu dzeChia - 2 mashupuni
Yoghurt isina mafuta - 2 mashupuni

Mirayiridzo

Wedzera zviyero zvakakosheswa zvembeu dzechia uye yoghurt mundiro.
Kurudzira zvakanaka kuti ugadzire musanganiswa.
Shandisa musanganiswa uyu, mangwanani oga oga, mushure mekudya kwekuseni, kwemwedzi miviri.

Inoshanda sei

Iyi kicheni mushonga wekudzora dumbu mafuta mumwedzi yakati wandei yave kuziva kushanda zvakasarudzika zvakanaka kana ichishandiswa kazhinji. Mbeu dzeChia dzakapfuma mu omega-3 fatty acids uye antioxidants izvo zvinovandudza metabolic chiyero chemuviri wako uye zvinobatsira iwe kupisa dumbu mafuta nekukurumidza. Yoghurt isina mafuta ine mapuroteni anogona kusimbisa tsandanyama dzemudumbu, nekudaro ichiita kuti iratidzike uye iwedzere kunzwika.

3. Mbeu yeChia inonwa

Zvinoshandiswa

1/3 mukombe we chia mbeu
2 makapu emvura

Mirayiridzo

Soak iyo chia mbeu mumvura uye uende husiku.
Idya chinwiwa mangwanani, mudumbu risina chinhu kana mushure mekudya kwako kwekuseni.

Inoshanda sei

Iyi smoothie mushonga wepanyama wekudzora uremu sezvo izvo zvemukati fiber zvirimo zvinokuchengetedza iwe uzere.

4. Mbeu dzeChia & nzungu butter sanganisa

Zvinoshandiswa

2 mashupuni epeanut butter
Mukombe we yoghurt
½ girazi remvura
Chia mhodzi gel - yakagadzirwa kubva pakusiya mbeu dzechia mukapu yemvura kwemaminitsi mashanu

Mirayiridzo

Sanganisa gel pamwe nenzungu ruomba, yoghurt nemvura mu blender.
Shandisa iyi smoothie zuva nezuva.

Pamashoko ekupedzisira…

Kuteedzera mapepanhau ambotaurwa ega kungasave nekubatsira kukuru mukubatsira iwe kuwana dumbu rakapetana, sekumwe shanduko yemararamiro inofanirawo kuitwa. Kudya zvine hutano, kudzivirira maoiri, shuga, nyama tsvuku, nezvimwewo, kurovedza kwemaminitsi makumi mana zuva rega rega, kwete kugara kwenguva refu, kudzidzira kurovedza dumbu ndizvo zvimwe zvezvinhu zvinoda kuverengerwa mukuita kwako kwezuva nezuva, kuti mishonga iyi ishande uye ibatsire kuderedza dumbu mafuta .

Zvakare, kuenda kuna chiremba uye unozviongorora wega kuti chii chiri kukonzera zvikonzero zvekuunganidzwa kwemafuta emimba akawandisa zvakakosha.

Dr Sneha vanoti, ' Zvinokurudzirwa kudya mbeu dzechia mushure mekunge dzanyoroveswa kwemaminitsi mashanu vasati vashandiswa kuti vadzivise njodzi yekudzipwa. Nyaya yenyaya yakapihwa kuAmerican College yeGastroenterology Annual Scientific Meeting muna 2014 yakaita misoro ichitsanangura murwere aidya mhodzi dzakaoma dzechia dzichiteverwa negirazi remvura. Mbeu dzakakura mudumbu ndokukonzera kuvhara . '

Ongorora: Nepo mbeu dzechia dziine hutano hwakanyanya, idada runyorwa rurefu rwezvakanaka zvehutano uye inogona kuve yekuwedzera kudya kwekudya - gara uchifunga kuti mwero wakakosha.

Sneha KrishnanGeneral MushongaMBBS Ziva zvimwe