ʻO nā huaʻano Chia ke kiʻekiʻe i nā fiber a me nā'āpana alpha-linolenic, a ua hoʻonuiʻia lākou me ka magnesium calcium, iron, a zinc. ʻO ka Alpha-linolenic acid ka mea kanu o omega-3'alapona momona, no laila ua maikaʻi nā huaʻano chia no nā mea vegans a mea kanuʻai paha, a no ka poʻe mālamaʻole i ka iʻa a me ka iʻa. ʻO ia, a he mauʻanoʻano'āpanapihu paha lākou e hiki ai ke hana i nā antioxidants.
'Ōleloʻia,ʻo kaʻaiʻana i nā kumulāʻau chia, e kōkua iāʻoe e lilo i ka kaumaha no ka mea e pehu lākou a loaʻa i kahi o kou'ōpū. ʻAʻole iʻikeʻia he kākoʻo noiʻi e pili ana i ka mea, akā he maikaʻi loa ke kōpili'ē aʻe noʻoe.
Hiki iāʻoe keʻike i nā kumulāʻau chia i ka nui o nā hale kūʻai kūʻai, i ka manawa maʻamau i ka māheleʻai kai. Aia nā'ōleʻa chiaʻeleʻele a me nā kumulāʻau chia keʻokeʻo. E kāpīpī i kekahi o nāʻanoʻano ma kāu huamele a iʻole e hoʻokomo iā lākou i kahi smoothie punahele no ka lāleʻa wikiwiki a me omega-3.
A laila, ināʻoe i loko o keʻano no kekahi mau meaʻoi aku maʻemaʻe, e nānā i nā lima o kā mākou mau punahele.
1 -ʻO Vanilla Chia Pudding me Berries
He mea maikaʻi kēia pudding nani noʻoe no ka mea ua kaumahaʻia me ka konupūmā āu e pono ai no nā iwi ikaika, ke olakino ola a me ke aʻalolo, a me nā koko maʻamau. Loaʻa iā ia kahi hoʻi maikaʻi o ka protein, magnesium, a me ka hao.
Mea Kai:
- 1 kaona waiū momona
- 1 kaʻona a me ka waina Kelemānia
- 4 punetēpuni nā huaʻania chia
- 2 punetēpuni ka meli
- 1 1/2 teaspoon vanilla kahi
- pino o ka paʻakai
E hoʻokuʻu i nā mea āpau a koe nā huaʻano chia i kahi ipu nui a iʻole ka pola nui a hiki i ka hoʻohuiʻiaʻana o nā mea a pau. Eʻai i ka paila a hoʻonui i ka meli a iʻole ka waihona vanilla e like me kou makemake. E hoʻomoʻi i nā kumulāʻau chia a hoʻoulu. A laila e uhi a hoʻopuni i ka paila no hoʻokahi mau minuke he 40, a maikaʻi paha, i ka pō (ʻo ka meaʻoi loa e kali ana i nāʻano liʻiliʻi e hana i ka mana kilokilo). Hanaʻo ia i 4 mau kōkua.
Nāʻike pilina:
ʻO ka pudding kēlā me kēia pudding he 170 mau calorie, 6 grams o ka momona, 20 grams o nā'ōpalu'ūpuku, 5 grams o ke fiber. Hiki iāʻoe ke ho'ēmi i ka helu i ka kalori e pili ana i 30 calories ma ke lawelaweʻana inā hoʻohanaʻoe i ka pani a stevia ma kahi o ka meli.
Hoʻolako pū kēlā me kēia lawelawe i ka 25 pakeneka o kāu konaika i kēlā lā i kēia lā, 20% o ka waiwai o ka lālā magnesium, a me 7 pakeneka o kāu koi hao, me kahi'āpana alpha-linolenic. E hoʻopili i kāu mau hua punahele no ka nui o nā huaora a me nā alumina, me nā antioxidants.
Hoʻomaopopo: E hiki iāʻoe ke hoʻohana i kaʻaila vanilla inā makemakeʻoe-e hoʻopau wale iʻole e hoʻoemi i ka hua'ōlelo vanilla a me ka meli.
2 - Smollie Bowl me ka hua, kaʻanuʻu, a me ka Chia Seeds
Hoʻopili kēia kīʻaha i ka maikaʻi o nā mīkini a me nā pīkeke no ka meaʻai maikaʻi a me ka lei nani. ʻO ke kohu keʻano kūpono. Hāʻawiʻia ka papahele no ka oats, ka yogurt, a me nā kumulāʻau chia, no laila e loaʻa iāʻoe ka protein a me nā tonana o ka huaora, nā mineral, a me ka fiber. Makemakeʻoe i ka mea hoʻonui nui, e like me ka Nutribullet, kahi kūpono no ka hana smoothies a me nā kīleʻa.
Mea Kai:
- Pākī 1/2 maia, paʻipaʻi, a me ka paʻakai
- 1/2 kapu blueberries
- 1 mau pipi liʻiliʻi
- 1 ka'ūpala a me ka paʻipala
- 1/4 ke kīʻaha Greek yogurt
- 1/4 ke kīʻaha o nā'ōpū maloʻo maloʻo
- 2 teasomi nā huaʻania chia
- 1/4 teaspoon meramona
- 5-7 mau kupa
- ʻO nā huaʻano e like me ka peaches a me ka kiwi
E hoʻomohala i nā meaʻai i ka huila wikiwiki a hoʻohui i kahi kiʻekiʻe a maʻalahi a mānoanoa. E pīpī i loko o ke pola a me ka topena me kāu mau punahele punahele, nā huaʻano chia, a me nā hua. Hanaʻia kekahi hana nui. ʻO kahi polala nui nui e like me kēia no kaʻaina awakea a iʻole e māheleʻana i kahi pāʻina awakea.
Nāʻike pilina:
Ma mua o ka hoʻonuiʻana i kekahi o nā hoʻopiʻi, he 300 mau caloni kēia, 13 grams ka'āpana, 9 grams kepa, 31 grams ke sukaki (ʻaʻole i hoʻokomoʻia aku), a me 6 mau momona. Loaʻa iāʻoe he 8 pakeneka o kāu koi i kēlā lā i kēia lā no nā'āpana momona omega-3, he 17 pakeneka o kāu mea e pono ai i kēlā lā i kēia lā, ka hapalua o kāu mau lā no ka huamaʻa C a me ka hapakolu o kāu pilikia i kēlā me kēia lā no ka magnesium a me ka hoʻolālā. gram alpha-linolenic acid.
3 - Kaʻulu Chocolate Chia Pudding
ʻO wai ka mea alohaʻole i ka pilakī selu? ʻO kēiaʻano i hanaʻia me nā huaʻano chia he kiʻekiʻe ia i loko o ka protein a me ka calcium, me ka fiber a me nā omega-3, a me nā antioxidants mai ka koko koko a me ka chia.
Hoʻopihaʻia kēia pudding me ka mākeke syrup, akā ua hana maikaʻi ka meli. A inā he calorie-ʻikeʻoe, hiki iāʻoe ke hoʻohana i ka sucralose a iʻole stevia.
Mea Kai:
- 2 mau kīʻaha nonfat
- 1/2 kīʻaha pupuhi chia
- 1/4 kapu kaʻehu koko koko
- 1/2 teaspoon vanilla kahi
- 1/2 kaʻohe syble
- pino o ka paʻakai
E kau i nā mea a pau i loko o kahi pola nui a pākī a hiki i ka huiʻana. E uhi i ke pola a me ka paila no nā manawa he 40 mau manawa, akā inā hiki iāʻoe ke kali no hoʻokahi hola aʻelua paha, eʻoi aku ka maikaʻi.
E hana i ka paʻipaʻi aiʻole e hoʻohui i nā kinikalikalikalina, nā huaʻoki liʻiliʻi, nā lau niu, a me ka granola. Hana 6 mau lawelawe.
Nāʻike pilina:
He 200 mau calorie ka hana a kēlā me kēia lawelawe, 6 momona ka momona, 7 grams ka protein, 32 grams a me nā'ōpona waika, a me 8 kekona kahe. Hoʻomaopopo pūʻoe i 25 pakeneka o kāu koi i kēlā me kēia lā no ka calcium, 30 pakeneka o kāu pono i kēlā me kēia lā no ka magnesium, a me ka 13 pakeneka o kāu koi hao hao, a me kahi'eleka alpha-linolenic hoʻokahi.
4 - Chia Fresca
ʻO Chia fresca he wai i hoʻomaʻamaʻaʻia me nā huaʻania chia. ʻO Lemon ka mea maʻa mau loa. He mea hōʻoluʻolu ia i ka wai maʻalahi, no laila hiki iāʻoe ke hoʻomaʻemaʻe a loaʻa ka meaʻai maikaʻi hou.
Eia kāʻoe e hana ai:
Mea Kai:
- 2 kahe wai
- 2 punetēpuni nā huaʻania chia
- 1 aiʻole 2 punetēpē wai wai lemon (e pili ana i kāuʻono)
- ai ka keneta aʻelua paha o ka meaʻalani, i kāu mea eʻono ai. Hiki iāʻoe ke hoʻohana i ka haʻaka, agave, meli, aiʻole kekahi mea'alalaleʻole like cavia a me Splenda.
Nā kuhikuhi:
Hoʻohui i nā meaʻai i loko o ka pahu a iʻole ka pahu a hoʻolālā a hoʻopauʻia ka meaʻala. E ho'āʻo i ka ho'āʻo wikiwiki eʻike inā makemakeʻoe i ka lemona a iʻole ka meaʻala. E waiho i ka mea inu no ka manawa he 20 mau minuke a maʻemaʻe nā hua.
E mālama i kā chia fresca i loko o ka pahu hau. Pono pahaʻoe e hoʻoluliluli a hoʻohālua paha i ka mea inu ke pau nāʻanoʻano. Hanaʻo ia iʻelua lawelawe, kēlā me kēia me ka 70 calorie mai nā kumulāʻau chia, aʻoi aku i ka hoʻohanaʻana i ka meli, agave, aiʻole ke kō.
Inā makemakeʻoe i keʻano o nā kumulāʻau chia, hiki iāʻoe ke hoʻopuka hou i nā huaʻania chia i kāu wai punahele.
5 - Kupa Populu Chia
Hoʻopiʻia nā kīpopo me nā antioxidants mana, a me nāʻano huaora a me nā minela. Hoʻohuiʻo Yogurt i ka protein a me ka calcium, no laila ke hana nei kēia no ka hui kūʻokoʻa no kahi hana hōʻoluʻolu a maikaʻi. Makemakeʻoe i ka mea hōʻona a iʻole ka mea hana meaʻai a me nā mea papa hana.
Mea Kai:
- 2 'aila'ōpona (kahi hou a i' ole ka'elikena)
- 2 punetēpuni ka meli
- 2 punetēpuni nā huaʻania chia
- 2 mau kīʻaha vanilla i kahihi 'ia me ka Greek gregurt
Nā kuhikuhi:
E kanu i nā hua, nā puaa chia, a me ka meli i loko o ka mea holoi aiʻole meaʻai meaʻai a hoʻohuiʻia ma luna a hiki i ka laumā. E ninini i nā mea i loko o kekahi pola nui. Pulu i loko o ka yogurt a me ka hui a hui ponoʻia.
E ninini i ka paila, chia, a me ka yogurt i loko o nā palapili palapelu, kau i nā lāʻau, a maloo no nā hora heʻelima paha. Hanaʻia e pili ana iʻewalu wummy popsicles.
Nāʻike pilina:
ʻO kēlā me kēia popsicle he 120 calories, 8 grams ka protein, 3 grams kepa, 2 grams ka momona, me 20 pakeneka o ka helu o ka lālā calcium, a aia ma lalo o ka milligram o kaʻaila alpha-linolenic.
Nā kumuhana:
ʻO kaʻoihanaʻoihana mahiʻaiʻoʻAmelika Hui PūʻIa. ʻO kaʻu mau meaʻai. Loaʻa iāʻApelila 27, 2016. https://www.supertracker.usda.gov/myrecipe.aspx.
ʻOihana Hui Kūʻai'AihanaʻAmelika Huipūʻiaʻo SERvie National Nutrient Database for Standard Reference Release 28. Pūnaewele Pūnaewele: 12006, Seeds, Chia hua, i maloʻo. Loaʻa iāʻApelila 27, 2016. https://ndb.nal.usda.gov/ndb/foods/show/3610.
Valdivia-López MÁ, Tecante A. Chia (Salvia hispanica): He Nānāʻo nā Mānai Mei Pono a me kāna mau meaʻai kūpono a me nā mea hana. Nānā Kūʻai Nutr Res . 2015; 75: 53-75. doi: 10.1016 / bs.afnr.2015.06.002.