Ka lebaka la ho atisa ho phela bophelo bo botle le phepo e nepahetseng, menyetla ea batho ba bangata e ile ea tlatsoa ka lihlahisoa tse sa tloaelehang. E 'ngoe ea tsona ke peo ea serapeng sa Spain kapa sa chia e tšoeu. Ka tloaelo, li sebelisoa bakeng sa lijo Mexico, Latin America, li abuoa ka boroa-bophirimela ho United States, empa lilemong tse 'maloa tse fetileng li fumaneha Europe.
Peo ea Chia - lisebelisoa tse thusang le li-contraindications
Sagepanishe e ne e sebelisoa ka mafolofolo ke bahlokomeli ba litso tsa boholo-holo, haholo-holo Maaztec. Makhasi le limela tsa joang li ne li nkoa li sa tšoanelehe bakeng sa ho noa kapa kalafo. Ka thuso ea metso ea limela, Maaztec a ne a loantšana le maloetse a chesang a lefu la kankere le kankere (mohlomong). Karolo e sebelisoang ka ho fetisisa ea chia e tšoeu ke peo, melemo le kotsi ea lijo-thollo li 'nile tsa ithutoa ho tloha lekholong la bo16 la lilemo. Lipatlisiso tsa morao-rao li tiisa bohlokoa ba sehlahisoa sena e le tlatsetso e sebetsang ea lintho tse phelang ho letsatsi le leng le le leng.
Peo ea Chia - thepa ea bohlokoa
Litšobotsi tse khethehileng tsa thollo tse hlalositsoeng li bakoa ke lik'hemik'hale tsa tsona. Peō ea Sepanishe e na le li-32 ho isa ho 39% tsa mafura a limela. Letšoao lena le phahame ka makhetlo a mararo ho isa ho a mararo ho lihlahisoa tse ling. Oli ea peo ea Chia e na le mafura a mafura a polyunsaturated, haholo-holo Omega-3, e leng palo ea eona e fihlang ho 60-64%. Esita le litlhapi tsa leoatleng le algae, molumo oa ntho ena o nyane haholo. 100 g ea lijo-thollo tse hlahlojoeng li tsamaisana le lik'hilograma tse 1 tsa saalmon ho ea ka tse ling tsa Omega-3.
Mefuta ea meroho ke ntho e 'ngoe hape lethathamong leo ho feta peo ea chia e thusang. Lekholong la bobeli la lilemo. likhaba tsa sehlahisoa se teng hona joale 1/3 ea litekanyetso tsa letsatsi le letsatsi tsa ho sebelisoa ha motho e moholo. Lisebelisoa tsa tlhaho li thusa mosebetsing oa tsamaiso ea lijo le ho tlosoa ha lintho tse ka har'a mala. E potlakela ho tima tlala le ho lula e e-na le boikutlo ba ho senya, e tlatsetsa ho tloaelehileng ea metabolism.
Ho na le lintho tse ling tsa bohlokoa tse kenyelletsoeng peo ea chia, melemo ea lintho tse latelang e pakoa ke liteko tsa laboratori:
- khalsiamo;
- antioxidants;
- potasiamo;
- tšepe;
- magnesium;
- protheine;
- divithamini A, C le E;
- phosphorus;
- quercetin;
- manganese;
- caffeic, chlorogenic acids;
- flavonol.
Ka lebaka la lihlooho tse hlahisoang, lipeo tsa chia li na le thepa e ikhethang:
- fokotseha ka k'holeseterole le tsoekere maling;
- ho lokisa khatello ea mali;
- thibelo ea atherosclerosis ;
- fokotseha boima ba 'mele;
- liphallelo tsa ts'ebetso le ho fokotsa;
- ho matlafatsa tšireletso;
- tšireletso ea lisele tsa sebete;
- ho thibela ho kula ha tlhaho;
- ho nchafatsoa ha ho haella ha divithamini le liminerale;
- thuso ea phokolo ea mali ;
- ho tloaeleha ha tekanyo ea li-hormone le letsoai la metsi;
- ho senya 'mele ;
- ntlafatso ea metabolism;
- eketsa ts'oaetso ea 'mele;
- ho tsosolosoa ha lisele le tse ling.
Peo ea Chia - li-contraindications
Sehlahisoa sena se hlahisa liphello tse phatlollang 'meleng, kahoo batho ba bang ha ba khone ho se sebelisa. Lipeo tsa Chia ha li nke kotsi ntle le maemong a latelang:
- hypotension;
- ho nka li-anticoagulants;
- letšollo;
- chefo ea lijo;
- matla a ho thibela le ho theola;
- kankere ea senya;
- phetoho ea sesame le mosetareta;
- ho se mamellane ka bomong ka karolo efe kapa efe ea peo ea chia;
- ho ima;
- ho anyesa;
- ho ja ho tšoana ha lithethefatsi tsa hypoglycemic;
- e tsofetseng haholo.
Limela tsa Chia - diresepe
Tšebeliso ea lijo-thollo tsa masene a Spain li itšetlehile ka morero oa kopo ea tsona. Pele o nka peo ea chia, ke habohlokoa hore u itsebe ka lik'hemik'hale tse nang le lik'hemik'hale le lits'ebetsong tsa sehlahisoa, litla-morao tsa eona. Ho eletsa ho ea ngakeng, haholo-holo haeba ho na le tšekamelo ea ho itšoara habonolo ho lithollo tsa mosetareta le peo ea sesame.
Limela tsa Chia bakeng sa ho lahleheloa ke 'mele
Tšobotsi ea cellulose, e leng karolo ea sehlahisoa seo ho buuoang ka sona, ke bokhoni ba ho fumana bongata ba mongobo. Sena se etsa hore phello ea lipeo tsa chia e hlahisoe, e leng thepa ea motsoako o hloekisang ho isa hoketseho e kholo ea likhoele ka molumo. Ba tlatsa mpa, 'me ho na le maikutlo a mangata a ho khotsofatsa ntle le ho ja lik'hilojule tse feteletseng. Ka tsela e tšoanang, lithollo li na le limatlafatsi tse hlokahalang ho fana ka matla 'meleng le hore li se ke tsa tsosa molumo oa mesifa ea mesifa.
Tsela e nepahetseng ea ho nka lipeo tsa chia bakeng sa tahlehelo ea boima ba 'mele ke ho sebelisa lijo-thollo ka mokhoa o hloekileng (likhaba tse 1-2 ka letsatsi). Noa sehlahisoa ka metsi a hloekileng. Peo e ka kenngoa ho sejana leha e le sefe, hobane se na le tatso e sa nke lehlakore 'me e phunyeletse ka thabo, haholo-holo li-muesli, porridges le salads. Li-Vegetarians le vegans li sebelisa sehlahisoa ka mobu oa fatše oa ho baka, phofo e tsoang lihlahisoa tsa Sepanishe e tlosa mahe.
Peo ea Chia ho tloha ho patoa
Likhoele tsa limela tse hlalositsoeng li bolela ho thusa ho thusa ho fokotsa tšenyo le ho fokotsa masole a likoti. Limela tsa Chia bakeng sa mala a nka bohato bo hlasimollang ba peristalsis. Bakeng sa thibelo le phekolo ea ho qeta nako e tloaelehileng, ho kgothaletswa ho ja di-tablespoons tse 1-2. likhaba tsa lipeo ka letsatsi, li hlatsoa ka metsi. Ho sebelisoa ha metsi ke habohlokoa ho nyolohela ho 1.5-2 a etsang dilitara ka letsatsi.
Recipe bakeng sa tiiso e matla
Lijo :
- peo ea chia - 10 g;
- metsi - 1 l;
- Matsatsi a omisitsoeng - 6-7 likotoana.
Tokisetso, kopo
- Tšela lijo ka metsi 'me u sisinye ka botlalo.
- Ho tsitlella ho bolela metsotso e 20.
- Noa molumo o feletseng oa metsi hoseng.
- Pheta mokhoa ona ka mor'a lihora tse 15.
- Mantsiboea, ja matsatsi.
Limela tsa Chia tse tsoekere ka lefu la tsoekere
Sehlahisoa se nahannoeng se thusa ho tsitsisa lefu la tsoekere le ho thibela ho phahamisa tsoekere ea mali. Limela tsa Chia khahlanong le lefu la tsoekere li atleha feela kalafo e rarahaneng. Li sebelise ho e-na le li-pharmacological agents.
Peo ea Chia - sebelisa lefu la tsoekere:
- Ho na le 1-1.5 st. khaba ka letsatsi, ho hlatsoa ka khalase ea metsi a hloekileng.
- Ho kenya lijana tse loketseng.
- Sebelisa lijo-thollo fatše bakeng sa ho baka.
- Kopanya le lino tse monate (lero, smoothies, kissels le tse ling).
Peo ea Choleterol ea Chia
E le hore u hlokomele lipilisi tsa lipilisi 'meleng, u ka sebelisa lintlha tsohle tse ka holimo ho sebelisa sehlahisoa. Sepanishe ea sage chia ha e felle feela ho theola k'holeseterole, empa hape e thusa ho hloekisa methapo ea mali. Lihlahisoa li thibela tsoelo-pele ea ho ruruha ha methapo ea mafu le ho rarolla likhahla maboteng a methapo. Litsebi litabeng tsena li eletsoa ho sebelisa peo ea chia e le ho eketsa lijo tsa motheo. Peo e tlameha ho e-ba teng pele, 'me e tšeloe ka 0,5-1 tsp ka porridges, salate, sopho e entsoeng ka yogurt le lijana tse ling.
Chia Peo Khahlanong le Kankere
Ho ba le li-antioxidants ho limela tse hlalosoang ho ka etsahala ho thusa ho thibela maloetse a mang a tlhaho. Lingaka li buella hore basali ba nke peo ea thibelo ea kankere ea matsoele. Alpha-linoleic acid, e nang le sehlahisoa se hlahisoang, e sireletsa lisele ho tsoa liphetohong 'me e sitisa kholo ea hlahala.
Peō ea semela sa chia e seng e ntse e tsoela pele ho hlasela mafu a ke ke ea sebelisoa e le pheko. Bohobe ba masene a Spain bo lumelloa feela bakeng sa:
- ho matlafatsa 'mele ka kakaretso;
- ho nchafatsoa ha bofokoli ba likokoana-hloko le li-macroelements, livithamine;
- tšehetso ea ho itšireletsa mafung;
- ho nchafatsa matla;
- tloaelo ea metabolism.
Joang ho ja dipeo tsa chia?
Esita le motho ea nang le bophelo bo phetseng hantle o thusa ho ntlafatsa lijo le sehlahisoa se nkiloeng. Mokhoa leha e le ofe o boletsoeng ka holimo, o kang oa ho sebelisa peo ea chia, o tla e etsa, empa phello e ntle e tla finyelloa ha e nkoa ka mokhoa o hloekileng ka metsi. Bakeng sa likhohlopo ho molemo ho eketsa lijo le lijo tse lokisitsoeng. Ho na le lipepe tse thahasellisang le tse monate tsa ho lokisetsa peō ea chia.
Pudding
Lijo :
- lebese la kokonate - 1 khalase;
- mango - 40 g;
- Chia lijo-thollo - 0.25 senoelo;
- mahe a linotši - 0.5 tbsp. likhaba;
- lialmonde - 1 tbsp. khaba.
Litokisetso
- Juba mahe a linotši ka kokonate.
- Kopanya le peo ea chia.
- Beha boima ka sehatsetsing bosiung bo bong.
- Khaola mango ka likotoana tse nyane.
- Khaola lialmonde.
- Khahlisa ka linate tsa pudding le mangoe.
Smoothies
Lijo :
- leha e le efe monokotsoai o nang le serame - 1 khalase;
- metsi - 0.5 senoelo;
- lero la kharenate - 0.5 senoelo;
- peo ea sage ea Spain (chia) - 0.5 tbsp. likhaba;
- mahe a linotsi, tsoekere - ho latsoa.
Litokisetso
- Kopanya lintho tsohle tse nang le blender ho fihlela le boreleli.
- Eketsa mahe a linotsi le tsoekere ha ho le joalo.
- Hlobisa smoothies ka peo e feletseng ea chia.