Chia ( Salvia hispanica L ) waa nooc ka mid ah warshadda oo ah xubin ka mid ah qoysaska marmar waxaana badanaa ku kortay dalalka sida Colombia iyo Guatemala. Noocyada ka soo baxa dhirta waxaa inta badan loo isticmaalaa noocyo badan oo cuntooyin ah - oo ay ku jiraan rootiga, firileyda, iyo saxamada kale-iyo sidoo kale isticmaalka kali.
Abuurka Chia waxay noqdeen cunto caan ah sannadihii la soo dhaafay sababo kala duwan oo kala duwan.
Inkasta oo abuurka chia inta badan loo yaqaano hadiyado la jecel yahay, Chia xayawaanka, waxay sidoo kale ku badan yihiin nafaqooyin badan - oo ay ku jiraan fiber, foorno caafimaad, antioxidants, macdan, iyo fitamiin B. Faa'iidooyinka caafimaadka ee isticmaalka abuurka chia ayaa sidoo kale lagu eegay xaalado caafimaad oo gaar ah, sida dheef-shiid kiimikaad iyo macaan. Miyuu ku jiri karaa abuurka chia ee cuntadaada sidoo kale waxay kaa caawineysaa inaad sii wadatid heerarka kolesteroolka iyo triglyceride oo caafimaad leh?
Chia Seeds iyo Lipids Your
Waxaa jira tiro yar oo yar oo cilmi-baaris ah oo eegay sida loo isticmaalo siyaabaha abuurka chia-ku saameeya heerarka kolesteroolka iyo triglyceride. Daraasaddan waxay badanaaba eegtey dadka qaba sonkorowga, cilladda dheef-shiid kiimikaadka, ama lagu sifeeyay sida culeyska oo leh miisaanka jirka ee jirka (BMI) ugu yaraan 25 iyo ka badan. Daraasaddan ayaa waxay ka socotay meel 10 ilaa 14 asbuuc ah dadka iyagu sidoo kale soo raacay cunto caafimaad leh - marka lagu daro meel kasta oo udhaxeysa 25 ilaa 50 garaam oo shiidan ama shamiid ah maalin kasta.
Daraasadaha intooda badani waxay shaaca ka qaadeen in ay ku jiraan miraha chia aysan si weyn u wanaajin LDL , HDL , guud ahaan kolesteroolka, iyo heerarka triglyceride . Dhinaca kale, dhowr baaritaan ayaa muujiyay in miraha chia ay awoodaan inay si weyn u yareeyaan heerarka triglyceride. Si kastaba ha ahaatee, mid ka mid ah daraasaddan ayaa sidoo kale isticmaala chia abuurka isku dar ah oo leh soy iyo oatmeal-laba cunto oo sidoo kale lagu muujiyey inay ka caawiyaan hagaajinta heerka lipid.
Miyaad ku dareysaa Chia Seeds in Cuntadaada?
Sababtoo ah qiimaha nafaqada iyo faa'iidooyinka caafimaad, abuurka chia waxay ka dhigteen in badan oo muuqaal ah oo ku saabsan raashinka iyo rugaha dukaamada cuntada. Laakiin haddii aad fiirinaysid abuurka chia si loo yareeyo heerarka lipid-ka, go'aanka ayaa weli ka baxaya haddii ay faa'iido u yeelan karto ilaalinta heerarka baruurta iyo triglyceride.
Inkasta oo cilmi-baaris dheeraad ah loogu baahan yahay aaggan, abuurka chia wuxuu ku badan yahay fiber -ka-ficillada iyo omega-3 fatty acid , alpha linolenic acid-walaxaha caafimaadka leh ee wadnaha ku jira oo kaa caawin kara inaad sii wadatid heerka lipid ee jeeg. Sidaa darted, miraha chia waxaa laga yaabaa in lagu daro cunto si loo yareeyo heerka kolestaroolkaaga iyo triglycerides. Abuurka Chia waxaa lagu dari karaa cuntooyin kala duwan, oo ay ku jiraan:
- Isku qasinta abuurka Chia oo dhan beeb ama miraha oo dhan.
- Ku dhajinta mishiinka abuurka chia ee badarka subaxda, yogurt, ama bakeeriga.
- Ku dhajinta abuurka Chia si aad quraacda ugu jeceshahay quraacda.
- Ku darida maraqaaga ama saladh sida dufaan cad.
- Isku qasinta abuurka Chia ee boogaaga ama cunto fudud oo kale
Sida aad u arki karto, waxaa jira siyaabo badan oo loogu dari karo miraha nafaqada ee nafaqada ee ku jira cuntadaada lipid-hoos u dhigta . Si kastaba ha noqotee, oo ay weheliyaan cuntooyinka dufanka caafimaadka leh ee ay haystaan, abuurka chia ayaa sidoo kale wax yar ka sarreeya qiyaasaha - gaar ahaan haddii aad isticmaasho qadar badan oo iyaga ka mid ah.
Sidaa darteed, sida nooc kasta oo cunto ah, iyaga ku baabbi'iya dhexdhexaad.
Ilaha:
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