E like me nāʻanoʻano he nui,ʻo nā kumulāʻau chia ke kūpono i ka waiwai waiwai ma keʻano o kaʻiʻo o nā meaʻai waiwai a me ka ikaika o ka omega-3 mau momona. Ua hanaʻia nā koi no nā huaʻano chia e hoʻopau ana i ka pohō kaumaha. Hiki iāʻoe ke kālepa i nā pīlaʻau e kōkua iāʻoe e lilo i ke kaumaha, aiʻole e mālama i ke kaumaha maikaʻi, i kou wāʻelemakule?
ʻO ke kaumaha a me ka waiwai waiwai
Hiki i nā kumu he nui ke kōkua i ka waiwai waiwai i kou mau makahiki, e like me nā loli hormonal, ka hoʻololiʻana i ka paeʻoihana, a me ka loliʻana o ka muscle mass.
Hiki ke hoʻololiʻia keʻano o ke kino i nā kāne a me nā wahine, me ka loaʻaʻole o ka waiwai kaumaha. ʻO nā haʻahaʻa haʻahaʻa o ka estrogen mahope o ka menopause e alakaʻi pinepine i ka momona o ka momona o nā wāhine (ʻaʻole i alohaʻia me he "menopot"); i loko o nā kāne, ka nui o ke kahe kuamo.
Ināʻaʻoleʻoe iʻoihana a hoʻomāmāʻana i nā calorie heʻuʻuku, e hoʻonuiʻoe i nā paona - keʻoleʻoe e hoʻololi i kāu laweʻana caloric e like me ia.
Hiki iā Chia Seeds ke kōkua i ke kohoʻana iā Weight Gain?
ʻO nā puke mea likeʻole e like me ka Aztec Diet e'ōlelo ana e hoʻohana ana i 4-8 tbsp (1-2ʻelima, aiʻole 30-60 g) o nā huaʻano chia ma mua o ka lā e mālama ai iāʻoe i ka pōloli, a emiʻole ka hoʻoulu. Ma muli o ka hoʻopiliʻana o nā hua chia i 10 mau manawa i ko lākou kaumaha i ka wai,'ōlelo nā mea hoʻopuka e kōkua nāʻanoʻano e hoʻopiha i kou'ōpū, a wikiwiki keʻano o kāu kino e hana ai i ka meaʻai āu iʻai ai i kāuʻai hou.
ʻAʻole he nui o ka noiʻiʻana i nā pōmaikaʻi kaumaha o kaʻaiʻana i nā kumulāʻau chia, a he meaʻuʻuku ka hapa kūʻai i nā hopena.
Eia kekahi laʻana,ʻo ka loiloi i ka makahiki 2009 he 76 aʻoi aku ka paona a me kaʻeleʻele (akā iʻole ke olakino) nā kāne a me nā wāhine, i paʻiʻia ma ka Nutrition Research , nānā i nā mea i hanaʻia ma ka hoʻohanaʻana o nā haumāna i ka 25 g (ma kahi o 3 tbsp) , ma mua o ka lā mua a me ka hope o ka lā. Ma hope o nā hebedoma 12, ua anaʻia nā mea i waena o nā makahiki 20 a me 70 no nā loli o ke kino o ke kino, ka hoʻohui kino, ke koko o ka glucose, ke koko a me nā mea hōʻailona'ē aʻe.
ʻAʻohe Palena Loa Loa
Nā hopena? ʻAʻole i hoʻololiʻia ka nui o ka kino no nā haumāna chia a iʻole nā mea e loaʻa ana i kahi pabole powder. Ma nā hōʻike i hala e hōʻike ana i kēlā mau moa i hānai i nā hua chia i ka kino o ke kino, a me nāʻiole i loaʻa i ka momona ka liʻiliʻi liʻiliʻi (ʻo ka'ōpū o ka'ōpū e moe ana i loko o ka'ōpū),ʻo ka hoʻololi wale nō o nā kānaka i kēia ho'āʻo, ʻo ka'āpana omega-3 acid fatty alpha-linolenic, aʻo ALA paha.
Ua kākau nā kānakaʻepekema i ka hoʻonuiʻana i ka mālamaʻana o ka lā i kēlā me kēia lā ma kahi o 19 g i ka lālā chia "e hoʻokomo i kahiʻano o ka piha i mua o ka mau kakahiaka a me ke ahiahi,"ʻaʻole naʻe iʻikeʻia kekahi paukū kaumaha i ka hopena o ka pule he 12 mau pule.
Loaʻa like nā hopena like ma ka hoʻolālāʻana i ka makahiki he 56 o ka māmā, nā wāhine post-maleopausal, i paʻiʻia ma ka Journal of Alternative and Medicine Medicine . Ua hāʻawiʻia i nā poʻe i 25 g o ka honua a piha i nā kumulāʻau chia (aiʻole nā pīpī pua nani e like me kahi place) no nā hebedoma 10, me ka nui o ka kino, ka hoʻohui kino, ke koko a me nā mea'ē aʻe i ana i ka pauʻana o ka noi. ʻAʻole hiki ke hoʻololiʻia kahi mele a iʻole mele paha i kēlā me kēiaʻaoʻao.
Loaʻa kēia mau hopena me ka poʻe o kahi hoʻokolokolo maʻamau i hoʻomaka muaʻia, i paʻiʻia ma ka maʻi diabetes .
Ma hope o nā hebedoma 12,ʻo nā kumu he 27 -ʻo nā mea a pau me ka maʻi maʻamau 2 type 2 -ʻaʻole i hōʻike i ka loli o ke kaumaha o ke kino, akā naʻe he mau hana hou i kekahi mau pilikia pili i keʻano maʻi cardiovascular.
ʻAʻohe "Mana Manaʻo"
ʻO David Nieman, ka luna o ka PapahanaʻIke Hanahana o ka Moku'āinaʻo'Apalapala, aʻo ka mea kākau nui o nā loiloi 2009 a me 2012 i nā hua a chia a me ka poho kaumaha,'ōleloʻaʻole he mana kilokilo e pili ana i ka chia e hoʻonui i ka poho o ka poʻe kahiko.
"He nui ka meaʻai i loko o kēlā kumulāʻau, me ka hopohopoʻole," wahi āna iaʻu. "ʻO ka huaʻo Chia nā ALA, a kiʻekiʻe lākou i ke kiko meaʻai.
Aka, o ka huipu o na meaʻai, aole ia e manao e hana i kekahi mea ma kou kino. "
"ʻOiai me ka ukana kaumaha nui o ke kaulahe hiki ke hoʻopiliʻia - hiki i ka 19 g a keu, i kēlā me kēia lā, i loko o kā mākou noiʻana -ʻikeʻia inā he mau mea kaumaha nui ka poʻe kahiko, hiki ke hoʻololi koke i ka loilo nui. I ka hopena,ʻaʻole iʻikeʻia kekahi hopena lōʻihi ma ka loli kaumaha mai nā hua kanu chia. "
Akā, pehea e pili ai i ka ikaika o Chia i ka wai inu?
Loaʻa i nā noiʻi kūpono e hōʻike ana i ka wai e hiki ke hoʻonui i ka lilo kaumaha inā pau i kaʻai ,ʻaʻole i ka mea inu. Ua noi aku au iā Barbara Rolls, he mea lapaʻau waiwai i ka University University o ke Kulanuiʻo Pennsylvania a me kekahi paionia mua loa o kēia kumumanaʻo, inā paha he mea hiki ke hoʻololi i ka waiwai wai-wai o chia - i ke kumumanaʻo - e lilo i mea kōkua kaumaha.
"Inā hoʻopiʻi ka wai i ka wai, hiki ke hoʻonuanu i ka'ōpū e like me nā meaʻai waiwai'ē aʻe e hana ai," iʻike aiʻo ia,ʻaʻole naʻeʻo ia i aʻo pono i nā huaʻania chia. "ʻO ia ka mea e hiki ai ke hōʻoluʻolu iāʻoe no ka lōʻihi, a no laila ke emiʻole nei ka hanaʻana. nāʻai, nāʻoihana wai nui o ka wai, ka nui o nā kinipona, a emi iho i ka nui o ka calorie o kāu meaʻai, akā,ʻaʻohe mea maʻamau i ka hoʻokuʻuʻana e like me ka hanaʻana i kēia mau mea a pau o kā mākouʻai. "
Uaʻaeʻo David Nieman.
"ʻO ka laina laloʻoe e hōʻemi iho i ka mea liʻiliʻi a hoʻomāmā i ka mea, e lilo i ke kaumaha i nā makahiki," i'ōlelo aiʻo ia. "ʻO nā huaʻo Chia nā meaʻai, e like me nāʻano hua'ē aʻe, akāʻaʻole lākou eʻae iāʻoe eʻai i kāu mea e makemake ai."
Nā kumuhana:
Amy M. Egras, 1 William R. Hamilton, 2 Thomas L. Lenz, 3, * ame Michael S. Monaghan. "He Hoʻohālikelike Hoʻohālikelike Hoʻohālikelike o ka momona hoʻololiʻana i nā mea waiwai keu." ʻO I Obes. 2011; 2011: 297315.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2931392/
ʻO Arnot, Bob. ʻO ka Aztec Diet. HarperCollins. 2013.
http://www.harpercollins.com/browseinside/index.aspx?isbn13=9780062124050
ʻO David Nieman, Luna o ke Keʻena Hana Hana Hana kanaka,ʻo'Apalapala State University. Nīnauele i hoʻopiʻiʻia i ka lā 30 oʻApelila, 2013.
Nā Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. "ʻAʻole hoʻolale kahi pua a Chia i ka pohō kaumaha a hoʻololi paha i nā mea hopena maʻi i nā poʻeʻeleʻele." Nutr Res. 2009 Jun, 29 (6): 414-8.
Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. "Chia seed supplementation a me nā mea hōʻeha maʻi i ka nui o nā wāhine: kahi hoʻokolohua metabolomics." Ka'Āina Hou o J Altern. 2012 Jul, 18 (7): 700-8.
ʻO Rolls, Barbara a me Hermann, Mindy. ʻO ka meaʻai maʻamau loa. HarperCollins. 2012. Kūkākūkā me Barbara Rolls i alakaʻiʻia i ka lā 30 oʻApelila, 2013.
Ulbricht C, Chao W, Nime K, Rusie E, Kelemia-Colucci S, Iannuzzi CM, Plammoottil JB, Varghese M, Weissner W. "Chia (Salvia hispanica). Hōʻike Hou i nā ho'āʻo . 2009 Sep; 4 (3): 168-74.
V. Vuksan, D. Whitham, JL Sievenpiper, AL Jenkins, AL Rogovik, RP Bazinet, E. Vidgen, A. Hanna. "ʻO ka hoʻohuiʻana o ka hōʻailona kūikawā me ka huapalapala Salba (Salvia hispanica L.) e hoʻonui i nā mea pilikia o ka maʻi o ka maʻi maʻamau i ka diabetes type 2: nā hopena o ka ho'āʻoʻana o ka ho'āʻoʻana." Ka Haʻuki Haumana 30 (2007), pp. 2804-2810
http://care.diabetesjournals.org/content/30/11/2804.full