Native kuMexico neGuatemala, mhodzi dzechia dzaive chikafu chikuru chevaAztec vekare nemaMayans. Nhasi, vanoonekwa sechikafu chepamusoro nekuda kwehutano hwavo hwakakura. Asi unogona sei kuwana zvikomborero izvozvo zvoutano? Nepo bheji yako iri nyore ndeyekusanganisa mhodzi dzechia mumvura (pupuni imwe pagirazi inofanirwa kuita), mbeu diki idzi dzinonyatso shanda. Hezvino zvese zvaunoda kuziva nezve mhodzi dze chia, kusanganisira maitiro ekunakidzwa nazvo muhupenyu hwako hwemazuva ese.
RELATED : 20 Hutano Pakati pehusiku Snacking yeLate Night Snacking
OatmealStories / getty mifananidzoRuzivo rwekudya kunovaka mhodzi dzeChia
Paawanzi imwe chete inoshumira, mhodzi dze chia dzine:Macaloriki: 138
Fiber: 11 magiramu
Mapuroteni: 4 magiramu
Mafuta: 9 magiramu (5 ayo ari omega-3s)
Calcium: 18% yeRDI
4 Mabhenefiti ehutano eChia Seeds
1. Vakazara Nezvinovaka (Asi Kwete Macalorie)
Mbeu dzeChia dzinoonekwa sechikafu chepamusoro nechikonzero chakanaka. Kutanga, ngatitaure nezve fiber. Pachati kubva kua 2005 kudzidza kubva kuYunivhesiti yeMinnesota , fiber inotungamirira kukuguta kukuru, kushomeka kwe insulin uye mamwe mapfupi-chain mafuta acids. Chaizvoizvo, zvinhu zvose izvi zvinoreva huremu hwemuviri hushoma. Fiber yakaratidzawo kuderedza njodzi yegomarara rezamu nokuderedza mwero weesrogen muropa uye kukurudzira kuchembera kune utano . Zvakanaka zvinhu zvakakosha. Nezve calcium, nyanzvi yezvekudya yakanyoreswa Samantha Cassetty anotiudza mbeu dzechia inzvimbo yakakura yecalcium kune avo vasingadyi kana kunwa mukaka, sezvo maspuni mashoma anopa angangoita gumi nemana muzana yechinangwa chezuva nezuva chemukadzi. Zvese izvi zve 138 macalories per one-ounce service.
2. Ivo vane Caffeine-Isina Kunobva Simba
Kupererwa nemvura mumuviri kunogona kukunetesa. Isa chipunu chemhodzi dzechia mubhodhoro rako remvura, mirira maminetsi mashanu kuti mhodzi dzinyure mumvura, wobva wadzikira pasi. Mbeu dzichakupa simba rakagadzikana nokuti dzine chiyero chakaenzana cheprotein, mafuta uye fiber, izvo zvinoreva kuti hazvizokonzeri mapeaks uye mipata mushuga yeropa.
3. Dzakakwirira muAntioxidants
Maererano neongororo mu Iyo Annals yeGeneral Psychiatry , kuzvidya mwoyo kunogona kunge kune chinongedzo kune yakaderera antioxidant mazinga, sezvo antioxidants inoderedza kuzvimba uye oxidative kusagadzikana, izvo zvese zvinokuvadza kushanda kwehuropi. (Vakadzi veMenopausal vanonyanya pangozi ye oxidative stress nekuda kwekuderera kweesrogen.) Mukuwedzera pakuderedza kushushikana, antioxidants inobatsirawo ganda, inotsigira maitiro ekudzivirira zvirwere uye inogona kudzivirira mamwe mamiriro ehutano.
4. Vanogona Kuderedza Ngozi Yako Yechirwere cheMwoyo
Tichifunga kuti mhodzi dzechia dzakakwirira mufiber, protein uye omega-3s, dzinogona kuderedza njodzi yako yechirwere chemoyo. Kunyangwe zvimwe zvidzidzo zvevanhu zvichidikanwa, zvidzidzo zvemakonzo zvakaratidza kuti mhodzi dzechia dzinogona kudzikisa dzimwe njodzi dzechirwere chemoyo.
5 Chia Mbeu Mabikirwo ekuedza
Munhu wese ari kuisa mhodzi dzechia mumvura nokuti zviri nyore, asi kana uri kutsvaga chimwe chinhu chakanyanya kukosha-uye chinonaka-edza chimwe chezvipfeko zvinonaka zvikuru.
1. Matcha Chia Mbeu Pudding
Zvokudya zvakanakisisa ndizvochaizvoizvo chete chokoreti chip cookiesizvo zvinokugutsa pakati pekudya uye kungova nekamwe kakutapira. Iyi Yummy matcha chia seed pudding inoita izvozvo chaizvo. Gadzira mangwanani usati wabuda uye woiisa mufiriji kusvika munchies yapinda.Tora resipi
MARIA SIRIANO/THE PROBIOTIC KITCHEN2. Sourdough neWhipped Cottage Cheese uye Chia Jam
Zvakanakisa pane zvese, zvese chia jam uye kurohwa cottage cheese zvinogona kugadzirwa nguva isati yasvika. Vanoramba vari mufiriji kwemazuva anosvika mashanu, saka iwe unogona kuva nekudya kwemangwanani kwakagadzirira mumaminetsi mashoma.Tora resipi
LOS_ANGELA / GETTY IMAGES3. 3-Ingredient Chia Pudding
Kunzwa zvishoma…kutsigirwa? Tricia Williams, nyanzvi yezvekudya zvinovaka muviri uye muvambi weChikafu Matters NYC, ane mhinduro yakangwara: rova bhechi reizvi zviri nyore zvitatu-zvimedu chia pudding husiku hwapfuura. Iine magiramu manomwe efiber pakushanda (iyo resipi inoita ina), saka inogona kukubatsira kuti unzwe wakajairika panguva yekudya kwemasikati.Tora resipi
mudyi wearimondi4. Almond Butter Chia Pudding
Mbeu dzeChia dzinopa chero dhishi rine hutano hwefiber, omega-3 fatty acids uye mapuroteni, zvinoreva kuti iwo akakodzera mawedzero kumabikirwo emangwanani. Iyi inonyanya kuisa mhodzi dzechia kumberi nepakati, uchizvisanganisa nebhata remuarumondi, mukaka wearumondi (kana kuti chero mukaka we nondairy waunosarudza) uye sirasi yemepu yekuwedzera kutapira. Mhedzisiro ndeye pudding yakakora yakakodzera kudya kwako kwakakosha kwezuva nezuva. Pro tip: Nyungudusa ruomba rwearumondi usati wawedzera kumusanganiswa; izvi zvinobatsira kugovera zvakanyanya zvakaenzana.
ERIN MCDOWELL5. Green Smoothie neAvocado neApple
Musanganiswa wedu watinoda unosanganisa apuro, avocado, sipinachi nebhanana nemvura shoma yekokonati nehuchi. Mhedzisiro iyi isiri-yakanyanya-inotapira chinwiwa chakakodzera chikafu chemangwanani chine utano kana masikati masnack. Kana wapedza, edza iyi nzira iri nyore yekuchenesa blender yako.Tora resipi
Arx0nt/getty mifananidzo8 Mamwe Makuru Makuru eFiber
1. Oats (4 magiramu pasevhisi)Imwe yedzakareruka nzira dzekuva nechokwadi chekuti uri kudya fiber yakakwana ndeyekutanga mangwanani. Uye hapana nzira iri nani (kana inonaka) yekuita izvozvo pane kuva neoats kwemangwanani. Oats ine fiber yakawanda uye inopa shuga yeropa uye rubatsiro rwekudya. Iwe unogona zvakare kuvagadzirira, senge, miriyoni nzira dzakasiyana. (Zvakanaka, isu tiri kuwedzeredza, asi ma toppings sarudzo dzinenge dzisingaperi.)
2. Nyemba (15.6 magiramu pasevhisi)
Aya maruva madiki ndiwo ane simba rekudya. Pamusoro pekuve yakanakisa, yakaderera-mafuta sosi yeprotein uye B mavhitaminzi, ivo vanotakura inoshamisa 15.6 magiramu efiber pakushumira. Uyezve, ivo vanosiyana-siyana, nekuti ivo vanonyanya kutora maflavour avanopetwa nawo.
3. Black Beans (magiramu gumi nemashanu pakudya)
Kuona maitiro? Sezviri pachena, tose tinofanira kunge tichidya miriwo yakawanda. Kufanana nenyemba, bhinzi nhema dzine mapuroteni akawanda uye fiber uye ine mafuta mashoma. Ivo zvakare vakazara nemavhitamini nemaminerari senge folate uye iron. Ah, uye anodhura zvakanyanya uye anogara pasherufu yako, senge, nekusingaperi. Taco Chipiri haina kumbobvira yaita kunge ine hutano.
4. Yakabikwa Artichokes (10.3 magiramu pakupa)
Muchiitiko chedu, artichokes (izvo chaizvo zvakasiyana-siyana zvemarudzi erukato) chikafu chinopisa. Asi kana iwe uri mubhodhi, tarisira kupihwa mubairo nenzira yefiber uye matani e antioxidants, ayo, maererano chidzidzo chePolish , inogona kuderedza zviratidzo zvekukwegura.
5. Green Peas (8.8 magiramu pakudya)
Saka pane chikonzero vabereki vedu vaigara vachimanikidza peas patiri isu vana. Kunyange zvazvo vakomana vaduku ava vaine shuga shoma, ivo vanewo yakakwirira mufiber uye phytonutrients, iyo inozvirumbidza antioxidant uye anti-inflammatory properties. Ndatenda, Amai.
6. Raspberries (magiramu masere pakudya)
Fiber ndiyo yekutanga chete. Apo raspberries chaizvo kupenya? Vakazadzwa nemhando dzakasiyana-siyana dzakanaka-kune-iwe antioxidant uye anti-inflammatory phytonutrients. Pane zvakare a kuwedzera kukura kweongororo pamusoro pekuti aya mabheri madiki anotapira anogona kubatsira sei kubata kufutisa uye Type-2 chirwere cheshuga. Kunyangwe iwe uchibika navo kana kuchengeta mbiya diki mufiriji yako kuti udye pairi, poindi ndeyekuti isu tese tinofanira kunge tichidya mamwe raspberries.
7. Yese Gorosi Spaghetti (6.3 magiramu pakudya)
Saka isu tinofanira kunge tichidya yakawanda spaghetti? Isu tiri mukati. Chero bedzi izere-gorosi kana gorosi, spaghetti inogona, chaizvoizvo, kuva chikamu chekudya kwakanaka uye kwakadzikama. Pamusoro pekuve sosi yakanaka yefiber, rudzi urwu rwespaghetti inzvimbo huru yeB mavitamini nesimbi. Zvakanakira isu.
8. Pears (5.5 magiramu pakushumira)
Tinogona here kungotora sekondi kuti titaure kuti zvingani zvekudya zvinonaka zvechokwadi zvine fiber yakawanda? (Thanks for indulging us.) Mapeya akazara nefiber uye vhitamini C asi ane mashoma mumafuta uye cholesterol. Ivo zvakare, sezvazvinozoitika, vanogona kubatsira kudzivirira hangover - saka ndizvozvo.
