Eminyakeni yamuva, i- Imbewu ye-chia isibe yinto ebalulekile Zisetshenziswa emakhishini amaningi ngenxa yesimo sazo sokudla okunomsoco kanye nokulula kwazo ukwengeza cishe kunoma yisiphi isidlo, kusukela ku-yogurt kuya kumasaladi. Ngesikhathi esifanayo, kuvela ukungabaza okunengqondo mayelana nokuthi zingadliwa kanjani, yiziphi izinzuzo ezinikezayo ngempela, nokuthi yiziphi izingozi ezingaba khona uma zidliwa ngaphandle kokulandela iziqondiso eziyisisekelo.
Ochwepheshe bezokudla bagcizelela ukuthi kuyinto ukudla okugxile kakhulu kwizakhamzimbaLokhu kuyasiza ekuthuthukiseni ikhwalithi yokudla iyonke, uma nje kudliwa ngendlela enengqondo futhi kungaphakathi kwephethini yokudla enempilo. Ngesikhathi esifanayo, izexwayiso zakamuva zezempilo e-United States mayelana neqembu elithile zisebenza njengesikhumbuzo sokubaluleka qaphela imvelaphi kanye nokuphathwa kwalezi zimbewunjenganoma yikuphi okunye ukudla.
Ziyini imbewu ye-chia futhi kungani zithakazelisa kangaka?
I-Chia ivela esitshalweni ISalvia hispanica, edabuka eMelika Ephakathi futhi kuhlobene ne-mint. Imiphakathi efana nama-Aztec yayivele iyisebenzisa ezikhathini zangaphambi kwe-Columbian njengomthombo wamandla, futhi namuhla ukulinywa kwayo nokusetshenziswa kwayo kusakazeke kabanzi, naseYurophu.
Okuphawuleka kakhulu ukuthi, naphezu kobukhulu bayo obuncane, Zigxila inani elikhulu lezakhamzimba ngobuningi obuncane kakhuluIzipuni ezimbili zinikeza cishe amagremu ayi-10 e-fiber kanye namagremu ama-5 e-protein yemifino, ngaphezu kwamafutha angagcwali kanye nama-antioxidant compounds, njengoba kunjalo nanga... imbewu iyahluma.
Ngokombono wezakhamzimba ezincane, imbewu ye-chia iyinto Umthombo othakazelisayo wamaminerali afana ne-calcium, i-iron, i-magnesium, ne-potassiumkanye nenani elincane le-folate, i-vitamin A, i-selenium, ne-zinc. Lokhu kubenze bathandwa kakhulu yilabo abafuna izinketho zemifino ukuqinisa ukudla kwabo kwansuku zonke.
Odokotela abangochwepheshe bezokudla kanye nodokotela ababoniswa yimithombo yezindaba ehlukahlukene baqokomisa ukuthi imbewu ye-chia Zingasiza ekuhlangabezaneni nezidingo ze-fiber nezakhamzimba lokho abantu abaningi abangakufezi ngokudla kwabo okuvamile, okuvame ukubonakala ngokuba nemikhiqizo eminingi kakhulu kanye nokudla okwanele okusekelwe ezitshalweni.
Izinzuzo zempilo yokugaya ukudla kanye nenhliziyo
Enye yezimfanelo ezinhle ze-chia ukuthi okuqukethwe okuphezulu kwefayibha, kokubili okuncibilikayo nokungancibilikiI-fibre isiza ekulawuleni ukuhamba kwamathumbu nokugcina i-microbiota ehlukahlukene, izici ezibalulekile zempilo yokugaya ukudla.
Izazi zokudla zikhomba ukuthi ukufaka ingxenye encane yembewu ye-chia nsuku zonke kuyazuzisa. kuthuthukisa impilo yamathumbuuma nje kuhambisana noketshezi olwanele futhi kuhlanganiswe nokudla okucebile ngezithelo, imifino, ubhontshisi kanye nokusanhlamvu okuphelele.
Ngokuphathelene nempilo yenhliziyo nemithambo yegazi, ochwepheshe abahlukahlukene baveza ukuthi imbewu ye-chia Kungasiza ekuthuthukiseni izimpawu ezithile zobungozi.njengomfutho wegazi, ushukela wegazi noma iphrofayili ye-cholesterol, ngenxa yokuhlanganiswa kwe-fiber, amafutha anempilo kanye nama-antioxidants aqukethe.
Ukuba khona kwama-fatty acid angagcwalisiwe kanye nama-antioxidant compounds avela ezitshalweni kunegalelo ekukhuleni kwe- vikela imithambo yegazi futhi unciphise ukuvuvukala, izindlela ezimbili ezihilelekile ekuvimbeleni izifo zenhliziyo.
Kodwa-ke, ochwepheshe baveza ukuthi ukukhuluma "nge-superfoods" kungaholela ekungaqondani kahle: I-Chia ayisona isisombululo esiyisimangaliso ngokwayo.kodwa isithako esengeziwe esiba khona uma sihlanganiswa njalo nendlela yokuphila enempilo, okuhlanganisa umsebenzi womzimba kanye nephethini yokudla elinganiselayo, njengokudla kwaseMedithera.
Indlela yokuthatha imbewu ye-chia ukuze uthole inzuzo enkulu kuyo
Umbuzo ovame kakhulu ukuthi iyiphi indlela engcono kakhulu yokuzidla. Ochwepheshe bezokudla batusa qala ngamanani aphakathi futhi kwanda kancane kancane, ikakhulukazi kubantu abangajwayele ukudla okune-fiber ephezulu.
Ukumanzisa kubalulekile: imbewu ngayinye ingakwazi ukumunca isisindo sayo emanzini kuze kube izikhathi eziyishumiukwakha ijeli uma ithintana noketshezi. Lokhu kuchaza ukuthi kungani kusiza ekwakheni umuzwa wokugcwala, kodwa futhi nokuthi kungani kubalulekile ukuziphuza zimanzi ngokwanele.
Izazi zokudla eziningi zeluleka Cwilisa imbewu ngaphambi kokuyidlaIsiqondiso esilula ukuxuba cishe inkomishi eyodwa kwezine yembewu ye-chia nenkomishi eyodwa yamanzi, ubisi, noma ubisi olusekelwe ezitshalweni, bese uyivumela ukuthi ihlale okungenani imizuzu eyishumi. Uma ishiywe isikhathi eside, ngisho nasebusuku bonke esiqandisini, izoba nokuthungwa okufana ne-pudding.
Enye inketho ukuzifaka ngqo ku- ama-yogurt, amasaladi, ukhilimu wemifino noma okusanhlamvuuma nje zihambisana noketshezi olwengeziwe (amanzi, ubisi, ama-infusions, amasobho) usuku lonke, ukuze zingavuvukali kakhulu endleleni yokugaya ukudla.
Kunoma ikuphi, ochwepheshe bayavuma ukuthi kungcono Faka imbewu ye-chia kancane kancaneLokhu kuvumela uhlelo lokugaya ukudla ukuthi luzivumelanise nokudla okune-fiber eningi futhi kunciphise ukungakhululeki okufana negesi noma ukuqunjelwa, okuvamile lapho ukudla ukudla okune-fiber eningi kukhushulwa ngokuzumayo.
Imibono ewusizo yokuyifaka empilweni yakho yansuku zonke
Ngaphandle kokuzifafaza nje, imbewu ye-chia ivumela amalungiselelo ahlukahlukene kakhulu futhi alula lokho kungangena kahle emisebenzini yansuku zonke, nasemakhaya angenaso isikhathi sokupheka.
Ngesikhathi sokudla kwasekuseni, ochwepheshe bagcizelela indima ye-fiber kanye ne-protein. Isibonelo esilula singaba i-yogurt yemvelo enepunipoon yembewu ye-chia noma imbewu yefilakisi, ehambisana nezithelo ezintsha eziqoshiwe. Ngale ndlela, kuhlanganiswa ama-carbohydrate amunca kancane, amaprotheni, kanye ne-fiber.
Zingangezwa futhi ku- ama-smoothie ezithelo noma emifinoMane nje ufake ithisipuni elilodwa noma amabili ku-blender bese uyivumela ukuthi ihlale imizuzu embalwa ngaphambi kokuphuza, ukuze imbewu ye-chia ikwazi ukumanzisa kancane.
Ezitsheni ezinongiwe, zingasetshenziswa amasaladi, amasobho kanye nezitshululapho zisiza khona ukujiya kancane ukulungiswa ngaphandle kokuthinta ukunambitheka. Abanye abantu bazifaka ezinhlanganisweni zama-meatball nama-burger emifino.
Ekubhakeni okwenziwe ekhaya, i-chia isebenza njenge indawo yeqanda engaphelele Kwezinye izindlela zokupheka ze-vegan: ngokuxuba isipuni esisodwa sembewu nezipuni ezintathu zamanzi bese uyivumela ukuthi ihlale imizuzu eyi-10-15, uthola ingxube ye-gelatinous engasetshenziswa enhlama yesinkwa, ama-muffin noma ama-pancake.
Esinye isilungiselelo esivame kakhulu yi-chia pudding: ibekwa 1/4 indebe yembewu esitsheni esinendebe eyodwa yobisi noma ubisi olusekelwe ezitshalweniMboza bese ushiya esiqandisini amahora amaningana noma ubusuku bonke. Ekuseni, ungafaka izithelo, amantongomane, noma i-cocoa emsulwa.
Umthamo ofanayo wokuqina ukuvumela ukuthi ulungiselele ukuminyana okusheshayoKuphekwa izinkomishi ezimbili zezithelo bese zicolwa, kufakwe izipuni ezimbalwa zembewu, bese ishiywa ihlale kuze kube yilapho iqine. Le ngxube ingagcinwa esiqandisini izinsuku ezimbalwa ukuze idliwe ne-toast noma i-yogurt.
Kungakanani okufanele kuthathwe kanye nezinyathelo zokuphepha okufanele zicatshangelwe
Ngokuphathelene nobuningi, ochwepheshe abaningi basikisela ukuthi, kubantu abadala abaningi abanempilo, umuntu oyedwa ukuphakelwa okulinganiselwe kwansuku zonke kwepuni eyodwa kuya kwezimbili Ngokuvamile kwanele ukuzuza ezimpahleni zayo ngaphandle kokucindezela kakhulu uhlelo lokugaya ukudla.
Ukwandisa inani ngesikhathi esisodwa kungabangela ukungakhululeki okufana negesi, ukuqunjelwa, noma izinguquko ekuhambeni kwamathumbuLokhu kubaluleke kakhulu kubantu abanokugaya ukudla okunozwela noma labo ababedla ukudla okune-fiber encane ngaphambilini. Yingakho begcizelela ukwandisa kancane kancane ubukhulu besabelo.
Ukumanzisa kubalulekile futhi: uma udla imbewu cishe yomile futhi ungayidli Phuza amanzi anele usuku lonkeKukhona ingozi yokuthi zingavuvukala ngaphakathi kwendlela yokugaya ukudla futhi zingakhululeki. Lesi sincomo sibaluleke kakhulu kubantu abadala noma labo abanezinkinga ezithile zesisu.
Amaqembu athile, njengalawo asebenayo izifo zokugaya ukudla, izinkinga eziyinkimbinkimbi ze-metabolic, noma ukwelashwa okuthileKufanele baxoxe nochwepheshe bezempilo babo ngenani elifanele kakhulu nendlela yokusebenzisa. Ngale ndlela, ukusetshenziswa kwayo kungashintshwa kuye ngesimo ngasinye.
Ochwepheshe baphinde baveze ukuthi, noma ngabe i-chia inedumela elihle kangakanani, Akuthathi indawo yeseluleko sezokwelapha noma ukwelashwa okunqunyiwe.futhi kufanele kubhekwe njengesengezo sokudla esiwusizo ngaphakathi kwesiqondiso esiqondisiwe sonke uma kudingeka.
Isexwayiso sezempilo e-United States: ukukhunjulwa kweqembu elithile
Kanye nezinzuzo zokudla okunempilo, emasontweni amuva nje iziphathimandla zezempilo zase-US zibike ukuhoxiswa ngokuzithandela kwamaphakethe athile embewu ye-chia yomkhiqizo othize, njengesinyathelo sokuqapha inkinga engaba khona yokuphepha kokudla.
Ngokusho kwesitatimende esishicilelwe yi- I-United States Food and Drug Administration (FDA)I-Navitas Organics inqume ukubuyisela emuva amaqoqo amaningana embewu yayo ye-chia yemvelo ezitsheni ezingama-ounces ayisishiyagalombili, kulandela isexwayiso sangaphambilini esivela kumhlinzeki wayo mayelana nengozi engaba khona yokungcoliswa kwe-salmonella.
Imikhiqizo ethintekile ikhonjwe yi- Ikhodi ye-UPC 858847000284 kanye namakhodi e-batch anezinombolo eziyisishiyagalolunye aqala ngohlamvu "W," oluphrintiwe ngemuva kwephakheji. Amayunithi abuyiselwe emuva ayenezinsuku ezingcono kakhulu zangaphambi kokuphela kuka-Ephreli noma uMeyi 2027.
Lezi zimbewu zazisakazwe e- izitolo zokuthengisa neziteshi eziku-inthanethi, okuhlanganisa nezinkampani ezinkulu ezifana ne-Whole Foods kanye namapulatifomu e-e-commerce afana ne-Amazon, ahlala engaphakathi emakethe yase-US.
Le nkampani eseCalifornia ixolisile kubathengi futhi yagcizelela ukuthi isinqumo senziwe sokuthi ukuqinisekisa ukuphepha kokudla abakuthengisayoOkwamanje, i-FDA ikhombisile ukuthi azikho izimo zokugula ezihlobene ngqo nale mikhiqizo eziqinisekisiwe.
Iyini i-salmonella futhi iyini imiphumela yayo?
I-Salmonella iyi- amabhaktheriya abangela inani elikhulu lezifo ezibangelwa ukudla emhlabeni wonke, ikakhulukazi emazweni afana ne-United States, lapho kubangela ukulaliswa esibhedlela okuningi kanye nokufa kwabanye minyaka yonke.
Ukutheleleka kuvame ukutholakala ngokusebenzisa ukusetshenziswa kokudla okungcolilenjengemikhiqizo yezilwane engaphekiwe kahle, amaqanda, izithelo, imifino noma imbewu ephathwa ngaphandle kweziqinisekiso zokuhlanzeka okufanele.
Phakathi kwezimpawu ezivame kakhulu yilezi: isifo sohudo, umkhuhlane, ubuhlungu besisu, isicanucanu nokuhlanzaEzimweni eziningi, lesi simo sizikhawulela, kodwa singaba sibi kakhulu ezinganeni ezincane, asebekhulile, kanye nalabo abanesimiso somzimba sokuzivikela esibuthakathaka.
Iziphathimandla zezempilo zikhumbuza wonke umuntu lokho Isikhathi sokufukamela ngokuvamile sisukela emahoreni ambalwa kuya ezinsukwini eziningana. ngemva kokudla ukudla okungcolile, futhi ngezinye izikhathi okudidaniswa "nomkhuhlane wesisu" noma i-gastroenteritis evamile.
Esimweni esithile seqoqo lembewu ye-chia ebuyiselwe e-United States, iziphathimandla ziye zeluleka abathengi abathenge lawo masaka ukuthi Ungaziqedi, ungazibhubhisi, noma uzibuyisele. endaweni yokuthengisa ukuze uthole imbuyiselo, futhi uxhumane neziteshi zolwazi ezivuliwe uma ungabaza.
Lezi zinhlobo zokuhoxiswa kwemali zibhekwa njenge- indlela evamile yokuvimbela ukuphepha kokudla Futhi azisho ukuthi zonke imbewu ye-chia emakethe ziyingozi, kodwa ziqokomisa ukubaluleka kokulawulwa okuqinile kulo lonke uchungechunge lokukhiqiza nokusabalalisa.
Uma ucabanga ngakho konke okungenhla, imbewu ye-chia ihlala iyinto isithako esiguquguqukayo esinephrofayili yokudla okunempilo ethakazelisa kakhuluUma nje zidliwa ngokulinganisela, zimanziswe kahle, futhi zithengwa ngezindlela ezithembekile, zingaba ithuluzi elilula lokuthuthukisa ukudla okunomsoco okuphelele uma zihlanganiswa nokudla okuhlukahlukene okucebile ekudleni okusekelwe ezitshalweni futhi zihlanganiswe nemikhuba yokuphila enempilo. Nokho, kubalulekile ukukhumbula ukuthi akukho ukudla okukodwa okungenza izimangaliso.