ʻO ka huaʻo Chiaʻaʻole he mea hou,ʻoiaʻiʻo, ua manaʻoʻiaʻo chia i hoʻohanaʻia ma keʻano he kūlana maʻamau o ka poʻe Aztec ma muli o ka nui o kāna meaʻai. Uaʻoi aku ka ikaika o ka hua me ka ikaika ma mua o ka makahiki 1970 a me 80 mau makahiki i ka manawa i hoʻohana pinepineʻia aiʻo ia e like me ka mea liʻiliʻi e ulu ana i nā pālule o "Chia Pets," kahi hale hou.
ʻO Chia ma ka moku'āinaʻo Mexico, Central America, a meʻAmelika Hema.
ʻO ka inoa, chia, i kapaʻiaʻo ka cheetah me kaʻole o "t," mai ka'ōlelo a ka poʻe Aztec.
Nutrition
I kou noʻonoʻoʻana i kēia mea,ʻaʻole ia he mea kupanaha no ka nui o nā meaʻai nā mea kanu-ma hope o nā mea a pau, ke kumu o ka hua, nā hua, e hiki iā ia ke hoʻomaka i ke kanu houʻana.
ʻO ka mea kanu i nā kumulāʻau chia ma kahi'ē aʻe o nāʻanoʻano'ē aʻe, he loaʻa kekahi mau mea iʻikeʻoleʻia ma nāʻanoʻano'ē aʻe.
| Nā mea kanu i nā kumulāʻau chia | Nā hopena o nā meaʻai |
|---|---|
| Nui i ka momona Omega-3 | E like me nāʻano līlū, nā kumukīa chia he nui o nā omega-3ʻonika momona. ʻO ka nui o nāʻanoʻano he nui o ka momona omega-6, akā he momona nui loa omega-3. |
| ʻO ke kiʻekiʻe ma ke filo | Ināʻoe e hoʻonui i ka wai i nā huaʻania chia,ʻike wikiwikiʻoe i ka'eliʻokiʻana i waho o nāʻanoʻano,ʻo ia keʻano o ke kaula e hiki ke hoʻohanaʻia . E like me ka puhi ma ko kā kā mākouʻoihana pānaʻi, hoʻonui ia i kaʻeliʻana a hiki iā ia ke hoʻonāukiuki i ka hopena o nā kapi i ke koko koko. |
| Pākuʻi i nā'āpana | ,ʻaneʻane kokoke i nā'ōpili i nā kumulāʻau chia he fiber,ʻo ia hoʻi kaʻaneʻaneʻaʻohe o kēlā mau kāpili a he kōpaʻa a pūkena paha. He mea nui kēia no nā kānaka ma nā meaʻai haʻahaʻa. |
| ʻO ke kiʻekiʻe ma ka calcium a me ka magnesium | ʻO ka'aune o nā kumulāʻau chia, i like keʻano o 2 punetēpē, he 180 mg o ka calcium, he kōkua nui i kāu koi o kēlā me kēia lā. He 96 mau konini ka nui, a he 30 pakeneka o ka pono o ka nui o nā kānaka. |
| ʻO ke kiʻekiʻe i nā antioxidants | E like me nā kumulāʻau flax ,ʻo nā momona-omega-3 maikaʻi he palekana i kahi āpau e nā antioxidants o nāʻanoʻano. |
ʻO ko lākou kūlana waiwai nui, nāʻano waiwai olakino nui no kou kino a me kou lolo, a hōʻike mai nei nā huahelu hou e hiki mai ana paha kekahi mau pono maikaʻi eʻai i kēia mauʻano.
| ʻO ka Chia Seed Nā meaʻai kūponoʻole (1 'auneke, 2 punetēpē) |
|---|
| Kāleka: 138 |
| Ka paupa piha: 12 grams |
| Fiber: 10 grams |
| ʻO nā pūnaewele Net (mea hoʻohana) : 2 grams |
| Ka nui o nā momona: 8.6 kemu |
| ʻO ka omega-3ʻonika momona (alpha linolenic acid): 5.1 grams |
| Pauna: 4.7 kemu |
Nā Huakaʻi Ola
Ke alakaʻiʻia nei nā noiʻi noiʻi hou e nānā i nā pono olakino maikaʻi o nā kumulāʻau chia. Ua nānāʻia kahi hoʻokahi i ka hoʻonuiʻana i nā huaʻano chia i nā meaʻai a nā kānaka me ka maʻi diabetes. ʻO kahi hui eʻai ana e pili ana i 3 punetēpē o nā huaʻano chia i nā lā aʻoi aku ka maikaʻi o ka sugar sugar a me kekahi mau pono palekana'ē aʻe. ʻO ka poʻe i loko o ka hoʻonaʻauaoʻana i hōʻiliʻili i nā huaʻano chia i kā lākouʻai, ua nui ka momona a me ka momona maikaʻi (ua hele lākou mai 55% a 45% o nā calorie mai nā'ōpoki). Loaʻa nā hualoaʻa mua loa e hōʻike ana i nā pono kūpono i ka hoʻohaʻahaʻaʻana i ka maʻi maʻisā a me ka pilikia o ke kino.
Nā pilikia pilikia
Ināʻaʻoleʻoe e hoʻohana i kahiʻai lopa kiʻekiʻe , pono paha e hoʻomaka i kahi liʻiliʻi nui aʻike i keʻano o kāu hana-hiki paha i kahi teaspoon aʻelua paha i ka manawa a ma mua e kūkulu pono. ʻAʻole hoʻohanaʻia kekahi poʻe i kaʻaiʻana i ke kikowaena kiʻekiʻe a hiki iā lākou ke hōʻike i ke kinoea'ōpū ke hoʻomaka lākou eʻai i nāʻanoʻano chia.
Eia kekahi, no ka nui o ka wai o nā kumulāʻau chia, he mea nui ka lako wai me lākou. Eia kekahi,ʻo kekahi poʻe i loʻohia i ka hua sinapi i hōʻike i ka hopena o ka maʻi i nā huaʻano chia. Hiki i ka laweʻana i ka lāʻau i ka manawa like me kaʻaiʻana i nā huaʻano chia e ho'ēmi i ka laweʻana o ka lāʻau, i kekahi mau mea, he mea maikaʻi loa ia a ma nāʻano'ē aʻe,ʻaʻole.
Koho a mālamaʻana iā Chia
I ka hope, makemakeʻoe e loaʻa nā kumulāʻau chia i hiki iāʻoe. ʻO ka mea maikaʻi,ʻo ia nā huaʻano chia a pau e hiki ke noho maikaʻi no nā makahikiʻelua aʻaʻole pono e hoʻolālāʻia. Hiki iāʻoe ke loaʻa nā huapalaa chia a me nā hua puaa chia, nā mea maikaʻi a pau, no ka mea,ʻaʻole lākou i kō aku i ke kō a me nā mea hoʻomalu. Hiki ke kūʻaiʻiaʻo Chia palaoa, aiʻole hiki iāʻoe ke hana iāʻoe iho, hiki ke hoʻohanaʻia me he kaʻaina gluten-freeʻole i nā mea loiloi loloa.
Nā Lāʻau A iʻole ka Honua?
No ka loaʻaʻana o ka pono waiwai maikaʻi mai nā huaʻano chia, hiki ke kanuʻia a kānina paha ka hua. ʻAʻole e like me keʻano o ka flax, ka mea e hāʻawi mai ana i kahi mau meaʻai a hiki i ka wā e maloʻo ai lākou, i ka wā e hoʻonuanuʻia ai nā hulu o nā kumulāʻau chia, ma ka hapanui o nā mea hoʻomākaukau, nui ka nui o nā meaʻai.
ʻO ka meaʻoluʻolu e pili ana i kaʻaiʻana i keʻano o ka hua a pau,ʻo ia ka "chia" "pop" me kaʻoluʻolu i ka wā e kinaki iho aiʻoe i keʻano o nā hua.
Nā Ala Low-Carb e lawelawe i nā huaʻo Chia
Ināʻoleʻoe eʻai i nā huaʻano chia, e makemakeʻoe eʻoluʻolu i nāʻanoʻano i loko o ka wai a iʻole ka yogurt, ma mua o kaʻaiʻana. Hiki i kēia ke lawe i kahi 20 mau minuke me nā mea anu, a me 5 mau 10 mau minuke ke hoʻohanaʻia ka wai kai e hoʻomākaukau ai. ʻO ka pulu e hele mai ana mai ka hua e like me ka palupalu e hiki ke loaʻa i nā mea hoʻomākaukau, hiki iā ia ke waiho aku i kekahi, akā no ka poʻe i aloha i nā momi tapioca, he mea makemake loa ia.
| 10 mau haʻawina haʻahaʻa-haʻahaʻa e lawelawe ai i nā kumulāʻau chia |
|---|
| ʻO Yogurt |
| ʻO ka'ōniu-ʻole Jell-ʻO:ʻO ka niu Lime Jell-ʻO me nā huaʻania chia |
| ʻO Chia pudding, e like me ka laiki aiʻole ka pahu pīpīca: Chia pudding recipes |
| 'Okoi nā Mexiko ke inu i ka agua fresca me nā huaʻano chia |
| E hoʻohui me kaʻoluʻolu a uila |
| ʻO ka pāpale salamā |
| ʻUla aiʻole nā moa |
| Nā mea ukiuki |
| Nā papa waena |
| Omelets |
Nā kumuhana:
Norlaily, MA, et al. "ʻO ka lā e hiki mai ana o chia,ʻo Salvia hispanica L." Ka Nūpepaʻo Biomedicine a me Biotechnology. (2012).
Reyes-Caudillo E, Kecante A, Valdivia-López MA. "Nā mea'oniu pale me ka hana antioxidant o nā pūpū phenolic i hōʻikeʻia i Mexica chia (salvia herpanica L.) nā hua". Ka Hoʻomākiu Ola 2008, 107 (2): 656-663.
ʻO ka'Āina Hui PūʻIaʻOihana Hui Pūnaewele no ka Papahana Kūkākūkā 26. Hōʻike kūpono no 12006, Seeds, nā hua chia, ua maloʻo. "
Vuksan V, et al. "ʻO ka hoʻohuiʻana o ka hōʻailona maʻamau a me ka mele no Salba (Salvia hispanica L.) e hoʻonui i nā kumu hopena o ka maʻi maʻamau i ka diabetes type 2: nā hualoaʻa o ka ho'āʻoʻana i kaʻikeʻana." Nānā i ka maʻi maʻamau. 2007 Nov, 30 (11): 2804-10.