Hoʻohanohanoʻia nā hua Chia ma keʻano heʻai nui no kā lākou mau mea'eneʻena meaʻai maʻamau, me omega-3'eleʻa momona . E like me keʻano o nā hua kanu e hoʻokuʻu i kēia mau meaʻai, pono paha e noʻonoʻoʻoe ināʻoe e wili i ka hua puaa a iʻole hiki iāʻoe ke loaʻa nā pono i kaʻaiʻana iā lākou.
ʻO ka hua'ōlelo hou Versus Ground Chia Seeds
Hiki iāʻoe ke hoʻohana i nā huaʻano chia, maikaʻiʻole i ka hua lūlū , a he mea e pono ai e hoʻokuʻu i kāna pulp a me kaʻaila maikaʻi.
Hiki keʻokiʻia nā huaʻo Chia ma hope o kaʻuluʻana, e like me kāu eʻike ai i ka manawa e paʻi ai i loko o kou waha ke keʻai neiʻoe. ʻO ka hua a pau e hoʻopiha ponoʻia i loko o kou kino no kaʻaeʻana i ka pono o nā omega-3'eleʻa momona. ʻO kēlā me kēia āpau a lepo paha, hāʻawi lākou i nā pono o ka fiber i kāuʻai.
Hiki ke hoʻohanaʻia nā huaʻano chia me ka hanaʻoleʻana i ka meaʻai, e like me ka mea i hui pū me ka yogurt, kāpīpīʻia i nā meli, aiʻole i loko o ka pā. Hiki nō hoʻi ke hoʻokomoʻia i loko o nā mea i kāluaʻia, nā mihū, a me nā kapuaʻi. ʻO ka huapalapalaʻiliahi o ka pua e hua i ka meaʻai i kapaʻia he pinole, kahi hiki iāʻoe ke hoʻohana i mea hoʻopili i ka palaoa i loko o nā mea kālua. Hiki iāʻoe keʻimi i nā kumulāʻau a me ka honua chia i nā meaʻai meaʻai olakino a ma nā kālepa he nui, aiʻole pēpē iā mākou iho.
ʻOiaiʻaʻole ponoʻoe e'ō'ō i nā kumulāʻau chia, e loaʻa anei iāʻoe nā pōmaikaʻi hou mai ia mau mea ināʻoe e hoʻokumu? ʻO ka mea noiʻo David Nieman, ka Luna o ka Hana Hana Hana Hana ma ke Kulanuiʻo'Apalapala, kahi o ka nīnau.
Keʻimi neiʻo ia i ka hopena o nā huaʻano chia i ke kaumaha o ke kino a me ka hoʻohui kinoʻana, me nā hōʻailona'ē aʻe o ke olakino, e like me ke koko a me ke kīpalipelu. ʻAʻole i loaʻa iā ia nā hopena o ke ola kino a iʻole nā hopena kaumaha ma kāna aʻoʻana, akā uaʻikeʻo ia uaʻoi aku ka maikaʻi o kaʻawa omega-3 mai ka lepo chia ma mua o ka chia holoʻokoʻa.
Hoʻopiʻiʻo Chia i ka Omega-3'Alia
Hoʻokahi o nā kula i alakaʻiʻia e Nieman, he 56 ka nui o nā wāhine, a me nā wāhine post-maleopausal i waena o nā makahiki o 49 a 75 mau makahiki. Ua hāʻawiʻia nā haumāna i 25 grams (e pili ana i 3 punetēpona) o ka'ōpū a pau a me ka milled ('āina) nā huaʻania chia a kahi popono-seedbo i kēlā me kēia lā no nā pule he 10.
Ua aʻoʻia lākou e mālama i kā lākou mau meaʻai mau a me nā hana maʻamau, e like me ka paleʻana i nā hua liʻiliʻi a me ka iʻa iʻa a ka palenaʻana i nā iʻa a me nā iʻa i hoʻokahi wale nō lawelawe i kēlā me kēia pule. ʻO kēia nā kumu o kaʻaila-alpha-linolenic acid (ALA), a makemake nā mea noiʻi i nā kumulāʻau chia ka meaʻai wale nō i ka manawa o ka noiʻana. I ka pauʻana, ua hoʻololiʻiaʻo ALA i DHA a iʻole EPA. Ua ho'āʻoʻia nā kumu no nā ALA a me ka EPA.
I ka pauʻana o nā lā hebedoma 10,ʻo nā kānaka i loaʻa i nā kumulāʻau chia o ka'āina iʻoi aʻe ka kiʻekiʻe o ke koko o ka ALA a me ka EPA. ʻAʻole loaʻa kekahi piʻi nui o kekahi o kēia mau mea momona momona i loko o kēlā me kēia o nā pua chia a me nā wahi placebo. Ua kākau nā mea kākau i kā lākou iho noiʻi mua i nā mea iʻai i ka manawaʻelua iʻoi aku ka nui o ka chia i kēlā me kēia lā-50 grams (e pili ana i 6 punetēpē) i nāʻanoʻano a pau i hoʻonāʻia i ka wai - ua hānai i nā koko ALA i kūʻia me kahibo. Akā inā hoʻohālikelikeʻia me ka papahele o ka'āina, ua emi iho nā haʻawina i ka pauʻana o nā hebedoma he 12 ma mua o nā hiʻohiʻona iʻikeʻia e nā poʻe komo ma ka hope hope loa i loaʻa ka pahu chia no nā pule he 10.
ʻOihanaʻo Chia iʻoi aku ka maikaʻi
Ke hōʻike nei kēia haʻawina liʻiliʻi i kaʻiliʻana i nā kumulāʻau chia e kōkua i ke kino e hōʻiliʻili i nā pono waiwai maikaʻi mai iā lākou, ma ka hoʻonuiʻana i kā lākou i kapaʻia "bioavailability." Ua hōʻike mua nā hoʻokolokolo mua i nā hopena like e like me ka flaxseed'āina i ka hoʻohālikelikeʻana i ka flaxseed maikaʻi. ʻO ka manawa'ē aʻe e koho aiʻoe eʻai i nā huaʻano chia no ko lākou mau pono palekana, e noʻonoʻo e'ōniu. Hiki iāʻoe ke'ōkena i nā hua kia ma kahi mīkiniʻole maʻemaʻe a kūʻai paha i kaʻai o ka'āina chia.
ʻO kahi hua'ōlelo mai
ʻO nā huaʻo Chia he kumu maikaʻiʻo ka omega-3ʻaeʻa momona a hiki iāʻoe ke hoʻohana i ka'ōpala aiʻole ka'āina. Hāʻawi pū lākou i ka fiber a me ka nui no ka hanaʻana i ka'ōpū maikaʻi me keʻano o keʻano e hoʻohana aiʻoe iā lākou.
Eʻoluʻolu e hoʻohana i kēia mauʻanoʻano ma nāʻanoʻano likeʻole.
> Kālā:
>ʻO Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR,ʻo Jin F. Chia huaʻole e hoʻonui i ke kaumaha o ke kaumaha a hoʻololi i nā pilikino maʻi i nā mākua. Nutr Res . 2009 Jun, 29 (6): 414-8.
> Nieman DC, Gillit N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia nā kumu o ka maʻi a me nā maʻi hōʻeha i ka nui o nā wāhine: kahiʻikepili metabolomics. Ka'Āina Hou o J Altern. 2012 Jul, 18 (7): 700-8.
> Nieman DC, nīnaueleʻApelila 30, 2013.