ʻO nā'ōlelo hoʻomalu no ka mālama ola e pili ana i nā pono o nā huaʻano chia e hoʻomau i kā lākou mea kaulana. He pololei anei kēia mau kuleana?
ʻAʻole ponoʻoe e hilinaʻi i nā lono no nāʻike pono chia. Eia ke nānā i ka mea e'ōlelo ai kaʻimi noiʻi hoʻokolohua, a me kekahi mau manaʻo e pili ana i ka hoʻokomoʻana i nā huaʻano chia i kāuʻai o ke ao.
1 - Ke ola neiʻo Chia Seeds Healthy?
Uaʻohiʻia nā kumulāʻauʻulaʻula kahiko o ka'Apeta Aztecs mai nā laau Salvia o kānapanica aʻo ia ka mea kumu nui o kaʻai no nā kenekulia. ʻO nā huaʻo Chia nā meaʻai a hāʻawi:
- ʻOihanaʻike kiʻekiʻe, kahi iʻikeʻia e hoʻonui ai i ka lōʻihi
- ʻO ka omega-3ʻonika momona, he mea kūpono no ka hanaʻana o ka naʻau a hoʻemi i ka hoʻonuiʻana o ka makahiki
- Nā Antioxidants , e like me nā meaʻai kumu lāʻau, e like me ka quercetin a me ka waikawa caffeic
2 - Chia Seeds a me ka Loss Lō
I kūʻaiʻia e like me ka meaʻai hana maʻamau i ke kōkua, e kōkua pono pahaʻo chia iāʻoe e lilo i ka kaumaha?
ʻO kahi haʻawina i paʻiʻia ma ka Nutrition Research i loaʻa i ka 6 tbsp o nā huaʻano chia i kēlā me kēia lā no nā hebedoma 12ʻaʻole i loaʻa i ke kaumaha o nā kaumaha no 76 mau māmā a keu paha o nā kāne a me nā wāhine. Hōʻikeʻia nā hopena i ka manawa e hāʻule ana nā mea i loko o ke kaʻina o ka haʻawina, ua hoʻololi koke lākou i ka fiber hiki ke hoʻololiʻia , me ka loaʻaʻole o ka hopena lōʻihi i ka poho kaumaha .
Hiki i nā'ōpili Chia ke hoʻopili i 10 mau manawa i ko lākou kaumaha i ka wai, akā, e hoʻolilo ana iā lākou i ka meaʻai waiwai wai e hiki ai iāʻoe ke manaʻo a piha a piha i ka lōʻihi .
3 - E makemake aneiʻo Chia Seeds e hoʻoulu i koʻu ikaika a me ke ahonui?
ʻO nā mea holo māmā o Ultra-mamao o nāʻohanaʻo ka'āinaʻo Mexicohhumara iʻai wale i nā huaʻano chia i ka wai i meaʻai i ko lākou wā e hele ai. Hiki iāʻoe ke kāpili i nā pīlaʻi chia,ʻoʻoe ke holo nei i ka marathon, a iʻole e holo wale ana i nāʻoihana?
ʻO kahi haʻawina liʻiliʻi i paʻiʻia ma ka Journal of Strength and Conditioning Research e hōʻike ana i nā huaʻano chia i ka wai e hāʻawi i ka waiwai ma muli o ka hana e like me nā mea hoʻolimalima, me ka liʻiliʻi o ke kō.
4 - E Hiki iaʻu keʻai i ka huaʻo Chia i lalo aiʻole iʻole?
ʻO kahi haʻawina i paʻiʻia ma ka Journal of Alternative and Medicine Medicinal i loaʻa i ka halaʻana o nā hebedoma 10 o kaʻaiʻana i nā huaʻano chia, ka honua (nā milled), a kahi placebo paha,ʻo nā mea wale nō iʻai i nā kumulāʻau chia i nā kiʻekiʻe o ka omega ola 3 ʻo ka momona acids eicosapentaenoic acid (EPA) a me ka acidic docosahexaenoic (DHA).
Uaʻike muaʻia e ka hui pūʻulu o nā kānakaʻepekema i ka'ōwiliʻana i nā huaʻano chia i kou kino e hōʻiliʻili i ka pōmaikaʻi nui loa mai iā lākou. Ua like nā hopena i like me kēlā me nā haʻawina i hala i hala ma mua i ke ākea o ke ākea .
5 - Pehea e kāhi ai i Chia Seeds
Hoʻopiliʻana i nā kumulāʻau chia no nā kekona kekona i loko o kahi mīkini kolo a mea hana lepo nui paha e kālai i ia mau mea no ka hoʻohanaʻana i ka lane a iʻole i ka palaoa. E mālama iāʻoe no ka'ōwili lōʻihiʻana iā lākou, aiʻoleʻoe e hoʻopau i kahi hōʻailona maikaʻi, mahalo i kaʻaila hinu kiʻekiʻe.
No ka loaʻaʻana o ka honi honi mai loko mai o kāu mea mīkini, e hoʻopiha i ka lima lima o ka laiki i loko.
6 - E koho anei wau i nā'iliala White a iʻoleʻOle Chia?
Aia kekahi hapaʻuʻuku ma keʻano o nāʻulaʻula chia a me nā kumulāʻau chia keʻokeʻo. Eʻae i nā'ō'ō'ōmaʻa i loaʻa iāʻoe i loko o ka hui. ʻO nāʻano kēiaʻano o nā kumulāʻau paina mai nāʻanoʻokoʻa likeʻole a me nāʻano puaa chia.
7 - Pehea eʻai ai i Chia Seeds
Hiki i ke olonā, ka hemp a me nāʻanoʻanoʻokoʻa o ka naʻau, hiki iāʻoe ke hoʻokomo i nā huaʻano chia i kāuʻai o ke ao, e like paha:
- E kāpīpī ma kāu kakahiaka i kaʻehu wela a wela paha
- E hoʻomohala i ka hopena 1-2 i kahi huaʻai aiʻole ka mea momona
- E hoʻohui me ka wai, lemon, a me ka lime wai a me kahi meaʻala e like me Chia Fresca
- Hoʻohuiʻia me ka palaoa a iʻole nā'ōpala piha i ka paila a me ka pahu
Ma muli o ka liʻiliʻi ikiʻana o nā kumulāʻau chia, hiki iāʻoe ke hoʻohuiʻia i loko o nā kīʻaha'ē aʻe me kaʻole eʻono i ka meaʻai.
Nā kumuhana:
ʻO Coates, Wayne. Chia: Ke Kumu Hou i ka Mea Kiʻi Loa. Sterling Publishing. 2012.
Illiana TG, et al. "Omega-3 Chia Hua e like me keʻano o ka hana Charbohydrate." Ka Hōʻike Manaʻo Cond Res. 2011.
ʻO Morris, Emily, a me Morris, Carole Nā Mea Hoʻoilinaʻo Chia Kitchen Kitchen: The Chia Seed Cookbook. Skyhorse Publishing. 2013.
Nieman, et al. "ʻAʻole hoʻolale kahiʻo Chia i ka pohō kaumaha a hoʻololi paha i nā mea hopena maʻi i loko o ka poʻe mākua." Nutr Res. 2009.
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.