Kwiminyaka yakutshanje, i Imbewu yeChia iye yaba yinto eqhelekileyo Zisetyenziswa kwiikhitshi ezininzi ngenxa yesondlo sazo kunye nokuba lula kwazo ukongeza phantse kuyo nayiphi na isitya, ukusuka kwiyogathi ukuya kwiisaladi. Kwangaxeshanye, kuvela amathandabuzo afanelekileyo malunga nendlela yokuzisebenzisa, zeziphi iingenelo ezizibonelelayo, kunye neengozi ezinokubakho ukuba zityiwa ngaphandle kokulandela izikhokelo ezisisiseko.
Iingcali zezondlo zigxininisa ukuba yinto ukutya okugcwele izakhamzimbaOku kuluncedo ekuphuculeni umgangatho wokutya, ukuba nje kutyiwa ngendlela efanelekileyo kwaye kukwindlela yokutya enempilo. Kwangaxeshanye, izilumkiso zempilo zakutshanje eMelika malunga neqela elithile zisikhumbuza ngokubaluleka nika ingqalelo kwimvelaphi kunye nendlela eziphathwa ngayo ezi mbewunjengakwezinye iintlobo zokutya.
Zithini imbewu ye-chia kwaye kutheni zinomdla kangaka?
I-Chia ivela kwisityalo ISalvia hispanica, evela kuMbindi Melika kwaye inxulumene ne-mint. Iimpucuko ezifana nama-Aztec zazisele ziyisebenzisa kumaxesha angaphambi kweColumbia njengomthombo wamandla, kwaye namhlanje ukulima nokusetyenziswa kwayo kusasazeka ngokubanzi, naseYurophu.
Eyona nto imangalisayo kukuba, nangona incinci, Zigxininisa inani elikhulu lezondlo ngomlinganiselo omncinci kakhuluIipuni ezimbini zibonelela malunga ne-10 grams yefayibha kunye ne-5 grams yeprotheyini yemifuno, ukongeza kumafutha angagcwaliyo kunye nee-antioxidant compounds, njengoko kunjalo nakwi... imbewu iyantshula.
Ngokwembono yezakhamzimba ezincinci, imbewu ye-chia Umthombo onomdla weeminerali ezifana ne-calcium, i-iron, i-magnesium kunye ne-potassiumkunye nenani elincinci le-folate, i-vitamin A, i-selenium, kunye ne-zinc. Oku kubenze bathandwa ngabo bafuna iinketho zemifuno ukuqinisa ukutya kwabo kwemihla ngemihla.
Iingcali zokutya kunye noogqirha ababoniswa ziinkampani ezahlukeneyo zeendaba ezikhethekileyo bagxininisa ukuba imbewu ye-chia Zinokunceda ukuhlangabezana neemfuno zefayibha kunye nezondlo into abantu abaninzi abangayifumaniyo ngokutya kwabo okuqhelekileyo, okuthi ngamanye amaxesha kubonakale ngokuba neemveliso ezininzi ezicutshungulwe kakhulu kunye nokungatyi ngokwaneleyo ukutya okusekwe kwizityalo.
Iingenelo zempilo yokugaya ukutya kunye nempilo yentliziyo
Enye yezona zinto zibalulekileyo ze-chia kukuba umxholo ophezulu wefayibha, zombini ezinyibilikayo nezingenakunyibilikaIfayibha inceda ekulawuleni ukuhamba kwamathumbu nokugcina ii-microbiota ezahlukeneyo, izinto ezibalulekileyo kwimpilo yokugaya ukutya.
Iingcali zesondlo zithi ukufaka inxalenye encinci yembewu ye-chia imihla ngemihla kuyanceda. ikhuthaza impilo yamathumbuukuba nje ihamba nolwelo olwaneleyo kwaye idibene nokutya okutyebileyo kwiziqhamo, imifuno, iimbotyi kunye neenkozo ezipheleleyo.
Ngokuphathelele impilo yentliziyo, iingcali ezahlukeneyo zithi imbewu ye-chia Inokunceda ukuphucula iimpawu ezithile zomngcipheko.njengoxinzelelo lwegazi, iswekile egazini okanye iprofayili ye-cholesterol, ngenxa yokudibanisa ifayibha, amafutha asempilweni kunye nee-antioxidants eziquletheyo.
Ukubakho kwee-asidi zamafutha ezingagcwaliyo kunye neekhompawundi ze-antioxidant ezivela kwizityalo kunegalelo khusela imithambo yegazi kwaye unciphise ukudumba, iindlela ezimbini ezibandakanyekayo ekuthinteleni izifo zentliziyo.
Nangona kunjalo, iingcali zithi ukuthetha "ngezinto zokutya eziphezulu" kunokukhokelela ekungaqondani: I-Chia ayisosisombululo esimangalisayo ngokwayo.kodwa sisithako esongezelelweyo esongezelelekileyo xa sidityaniswa rhoqo nendlela yokuphila enempilo, equka umthambo kunye nendlela yokutya elinganiselayo, njengokutya kwaseMeditera.
Indlela yokuthatha imbewu ye-chia ukuze ufumane inzuzo enkulu kuyo
Umbuzo oqhelekileyo kukuba yeyiphi indlela efanelekileyo yokuzisebenzisa. Iingcali zesondlo zicebisa qala ngezixa eziphakathi kwaye iyanda kancinci kancinci, ingakumbi kubantu abangaqhelanga ukutya okunefayibha eninzi.
Ukufunxa amanzi kubalulekile: imbewu nganye iyakwazi ukufunxa ubunzima bayo emanzini ukuya kuthi ga kwishumi lamaxeshaukwenza ijeli xa idibana nolwelo. Oku kuchaza isizathu sokuba zinceda ekudaleni ukuziva ugcwele, kodwa kukwachaza nesizathu sokuba kubalulekile ukuzisela zimanzi ngokwaneleyo.
Iingcali ezininzi zokutya ziyacebisa Nciphisa imbewu ngaphambi kokuba uyityeIsikhokelo esilula kukuxuba malunga ne-1/4 yekomityi yembewu ye-chia kunye nekomityi enye yamanzi, ubisi, okanye ubisi olusekwe kwizityalo, uze uyiyeke ihlale ubuncinane imizuzu elishumi. Ukuba ishiywe ixesha elide, nokuba ubusuku bonke efrijini, iya kuba nomzimba ofana nepudingi.
Olunye ukhetho kukuzongeza ngqo kwi iiyogathi, iisaladi, iikhrimu zemifuno okanye iinkozoukuba nje zihamba nolwelo olongezelelweyo (amanzi, ubisi, i-infusions, isuphu) imini yonke, ukuthintela ukuba zingadumbi kakhulu kwindlela yokugaya ukutya.
Nokuba kunjalo, iingcali ziyavuma ukuba kungcono Faka imbewu ye-chia kancinci kancinciOku kuvumela inkqubo yokugaya ukutya ukuba ivumelane nokutya okunefayibha eninzi kwaye kunciphise ukungonwabi okufana negesi okanye ukudumba, okuxhaphakileyo xa ukutya ukutya okunefayibha eninzi ngequbuliso kusanda.
Iingcamango ezisebenzayo zokuzifaka kubomi bakho bemihla ngemihla
Ngaphandle kokuzifafaza nje, imbewu ye-chia ivumela amalungiselelo ahlukeneyo kakhulu kwaye alula ezinokuthi zihambelane kakuhle nemisebenzi yemihla ngemihla, nakwimizi engenaxesha lininzi lokupheka.
Kwisidlo sakusasa, iingcali zigxininisa indima yefayibha kunye neproteni. Umzekelo olula ungaba iyogathi yendalo enecephe lembewu ye-chia okanye imbewu yeflakisi, ehamba neziqhamo ezisandula ukunqunyulwa. Ngale ndlela, iicarbohydrates ezifunxa kancinci, iiproteni kunye nefayibha ziyadityaniswa.
Zingongezwa kwakhona kwi iismoothies zeziqhamo okanye zemifunoYongeza nje ithisipuni okanye ezimbini kwi-blender uze uyivumele ihlale imizuzu embalwa ngaphambi kokuba uyisele, ukuze imbewu ye-chia ikwazi ukufuma kancinci.
Kwiitya ezimnandi, zingasetyenziswa iisaladi, iisuphu kunye nezityuapho zinceda ekuqiniseni ulungiselelo ngaphandle kokuchaphazela incasa. Abanye abantu bazifaka kwiibreadings okanye kwimixube yeebhola zemifuno kunye neeburger.
Kwibhaka eyenziwe ekhaya, i-chia isebenza njenge indawo yeqanda engaphelelanga Kwiindlela zokupheka ezithile ze-vegan: ngokuxuba icephe elinye lembewu kunye neecephe ezintathu zamanzi uze uzivumele zihlale malunga nemizuzu eli-10-15, ufumana umxube we-gelatinous onokusetyenziswa kwintlama yesonka, ii-muffins okanye ii-pancakes.
Olunye uhlobo oluqhelekileyo lokulungiselela yi-chia pudding: ibekwa I-1/4 yekomityi yembewu kwisitya esinekomityi enye yobisi okanye ubisi olusekwe kwizityaloYigqume uze uyibeke efrijini iiyure ezininzi okanye ubusuku bonke. Kusasa, ungongeza iziqhamo, amandongomane, okanye i-cocoa ecocekileyo.
Umthamo ofanayo wokuqina ukuvumela ukuba ulungiselele ukuxinana okukhawulezayoIikomityi ezimbini zeziqhamo ziyaphekwa zize zicolwe, kongezwe iipuni ezimbini zembewu, ize ishiywe ide ibe nkulu. Lo mxube ungagcinwa efrijini kangangeentsuku ezimbalwa ukuze utyiwe netoast okanye iyogathi.
Ingakanani into ekufuneka ithathwe kunye namanyathelo okhuseleko ekufuneka aqwalaselwe
Ngokuphathelele ubungakanani, iingcali ezininzi zicebisa ukuba, kubantu abadala abaninzi abasempilweni, umntu ukuphakelwa okulinganiselweyo kwemihla ngemihla kwepuni enye ukuya kwezimbini Ngokuqhelekileyo kwanele ukuxhamla kwiipropati zayo ngaphandle kokugqithisa kakhulu inkqubo yokugaya ukutya.
Ukunyusa ubungakanani ngexesha elinye kunokubangela ukungakhululeki okufana negesi, ukudumba, okanye utshintsho kwindlela yokuhamba kwamathumbuOku kubaluleke kakhulu kubantu abanesifo sokugaya ukutya okanye abo babesitya ukutya okungenazo iifayibha ezininzi ngaphambili. Yiyo loo nto begxininisa ekunyuseni kancinci kancinci ubungakanani bokutya.
Ukufunxa amanzi kubalulekile kwakhona: ukuba utya imbewu phantse yomile kwaye awuyityi Sela amanzi aneleyo imini yonkeKukho umngcipheko wokuba zinokudumba ngaphakathi kwindlela yokugaya ukutya zize zingakhululeki. Le ngcebiso ibaluleke kakhulu kubantu abadala okanye abo baneengxaki ezithile zesisu.
Amaqela athile, njengalawo asele izifo zokugaya ukutya, iingxaki ezintsonkothileyo zemetabolism, okanye unyango oluthileBafanele baxoxe neengcali zabo zempilo malunga nobungakanani kunye nendlela yokusebenzisa efanelekileyo. Ngale ndlela, ukusetyenziswa kwayo kunokuhlengahlengiswa kwimeko nganye.
Iingcali zikwabonisa ukuba, nokuba i-chia inodumo oluhle kangakanani na, Ayithathi indawo yeengcebiso zonyango okanye unyango olumiselweyo.kwaye kufuneka ibonwe njengesongezelelo esiluncedo kwisondlo ngaphakathi kwesikhokelo esijongiweyo xa kuyimfuneko.
Isilumkiso sempilo eMelika: ukukhunjulwa kweqela elithile
Kunye neenzuzo zesondlo, kwiiveki zakutshanje abasemagunyeni bezempilo baseMelika baxele ukurhoxiswa ngokuzithandela kweepakethi ezithile zembewu ye-chia yophawu oluthile, njengendlela yokukhusela ingxaki enokubakho yokhuseleko lokutya.
Ngokwengxelo epapashwe yi- Ulawulo lokuTya kunye neChiza eMelika (FDA)I-Navitas Organics igqibe ekubeni ibuyisele iibhetshi ezininzi zeembewu zayo ze-chia eziphilayo kwizikhongozeli ezizi-ounces ezisibhozo, emva kwesilumkiso sangaphambili esivela kumthengisi wayo malunga nomngcipheko onokubakho wongcoliseko lwe-salmonella.
Iimveliso ezichaphazelekayo zichongiwe yi Ikhowudi ye-UPC 858847000284 kwaye ngeekhowudi zebhetshi ezinamanani alithoba eziqala ngoonobumba "W," eprintiweyo ngasemva kwephakheji. Iiyunithi ezibuyiselweyo zazinemihla engcono kakhulu ngaphambi kokuphela kuka-Epreli okanye ngoMeyi 2027.
Ezi mbewu zazisasazwe e- iivenkile zokuthengisa kunye neendlela ezikwi-intanethi, kuquka neevenkile ezinkulu ezifana neWhole Foods kunye namaqonga e-e-commerce afana neAmazon, ahlala ekwimarike yaseMelika.
Le nkampani eseCalifornia icele uxolo kubathengi yaza yagxininisa ukuba isigqibo senziwe sokuba ukuqinisekisa ukhuseleko lokutya abakuthengisayoOkwangoku, i-FDA ibonise ukuba akukho matyala okugula anxulumene ngqo nezi mveliso aqinisekisiweyo.
Yintoni i-salmonella kwaye yintoni imiphumo yayo?
ISalmonella yintsholongwane iibhaktheriya ezibangela inani eliphezulu lezifo ezibangelwa kukutya kwihlabathi liphela, ingakumbi kumazwe afana ne-United States, apho kubangela ukulaliswa esibhedlele okuninzi kunye nokufa kwabanye minyaka le.
Olu sulelo ludla ngokusuleleka ngokusebenzisa ukusetyenziswa kokutya okungcolisiweyonjengemveliso yezilwanyana engaphekwanga kakuhle, amaqanda, iziqhamo, imifuno okanye imbewu ephathwa ngaphandle kweziqinisekiso ezifanelekileyo zococeko.
Phakathi kweempawu eziqhelekileyo zezi urhudo, umkhuhlane, iintlungu zesisu, isicaphucaphu kunye nokuhlanzaKwiimeko ezininzi, le meko iyazithintela, kodwa inokuba mandundu kubantwana abancinci, abantu abadala, kunye nabo baneenkqubo zomzimba ezibuthathaka.
Abasemagunyeni kwezempilo bakhumbuza wonke umntu ukuba Ixesha lokufukamela lidla ngokuba ziiyure ezimbalwa ukuya kwiintsuku ezimbalwa. emva kokutya ukutya okungcolileyo, nto leyo ngamanye amaxesha edidaniswa "nomkhuhlane wesisu" okanye isifo sesisu esiqhelekileyo.
Kwimeko ethile yeqela lembewu ye-chia ebuyiselwe eMelika, abasemagunyeni baxelele abathengi abathenge ezo ngxowa ukuba Musa ukuzitshabalalisa, ukuzitshabalalisa, okanye ukuzibuyisela. kwindawo yokuthengisa ukuze ufumane imbuyekezo, kwaye uqhagamshelane neendlela zolwazi ezivuliweyo xa kukho amathandabuzo.
Ezi ntlobo zokurhoxisa imali zithathwa njenge indlela yokuthintela eqhelekileyo kukhuseleko lokutya Kwaye azithethi ukuba zonke iimbewu ze-chia ezithengiswayo ziyingozi, kodwa zigxininisa ukubaluleka kolawulo olungqongqo kulo lonke uthotho lwemveliso nokusasazwa kwayo.
Ngenxa yazo zonke ezi zinto zingasentla, imbewu ye-chia ihlala isithako esinokusetyenziswa ngeendlela ezahlukeneyo esineprofayili yesondlo enomdla kakhuluUkuba zityiwa ngokulinganisela, zimanziswe kakuhle, kwaye zithengwa ngeendlela ezithembekileyo, zinokuba sisixhobo esilula sokuphucula isondlo xa zidityaniswa nokutya okwahlukeneyo okutyebileyo ekutyeni okusekwe kwizityalo kwaye zidityaniswe nemikhwa yokuphila enempilo. Nangona kunjalo, kubalulekile ukukhumbula ukuba akukho kutya kukodwa okunokwenza imimangaliso.