Mbeu za Chia - Kodi Zakudya Zomwe Akuganiza Kuti Zapamwamba Ndi Zathanzi Motani?

Ngati mukufuna kugwiritsa ntchito mankhwala a chia, muyenera kumvetsera malangizo angapo.

Zofunikira mwachidule:

• Chia ndi mbewu yotupa. Amapereka makamaka ulusi wazakudya komanso omega-3 fatty acids opangidwa ndi zomera.
• Mafuta a Chia ndi gwero la omega-3 fatty acids. Kuchuluka kwa magalamu 2 patsiku kuyenera kudyedwa. Ndalamayi ilibe alpha-linolenic acid (ALA) kuposa supuni imodzi ya mafuta a canola.
• Zonena zotsatsa za mankhwala a chia omwe amalonjeza kuti achepetse mavuto azaumoyo saloledwa.
• Pakhoza kukhala kuyanjana ndi mankhwala ochepetsa magazi.

Kodi chimayambitsa kutsatsa kwa Chia ndi chiyani?

Mbeu za Chia zimatamandidwa ngati "zakudya zapamwamba". Ndi fiber, mapuloteni ndi omega-3 fatty acid okhutira, akuti amaika zakudya zamtundu wamba pamthunzi. Mbewuzo akuti zimathandizira kuti chigayidwe chikhale bwino komanso kuwongolera shuga m'magazi. Amanenedwanso kuti amachepetsa kupweteka kwa mafupa ndi kutentha pamtima. M'magazini achikazi, chia amatchulidwa ngati njira yachinsinsi ya khungu lathanzi komanso thupi lochepa thupi.

Zonena zotsatsa za chia zomwe zimalonjeza mpumulo wamavuto saloledwa zokhudzana ndi chakudya. Pakadali pano, palibe zonena zaumoyo zovomerezedwa ndi EU pazogulitsa za chia. Zimangololedwa kutsatsa ndi kuchuluka kwa ulusi wa njere, popeza ndi 34 magalamu a ulusi pa 100 g ya njere amakhala ndi kuchuluka kocheperako komwe kumafunikira 6 g pa 100 g. Zakudya zopatsa mphamvu za tsiku ndi tsiku za 15 magalamu (pafupifupi supuni 1.5) zimapereka 17 peresenti ya chakudya cha tsiku ndi tsiku cha 30 magalamu ndi pafupifupi 70 kcal yolimbikitsidwa ndi German Society for Nutrition.

Mbeu za Chia nthawi zambiri zimakhala ndi omega-3 fatty acids wambiri. Komabe, izi zimapezeka m'thupi pokhapokha ngati mbewu (monga ndi flaxseed) yaphwanyidwa kapena kutafunidwa bwino kwambiri. Koma makapisozi, nthawi zambiri amakhala ndi mafuta a chia. 2/3 ya izi imakhala ndi omega-3 fatty acid α-linolenic acid (ALA). Kuchuluka kwa tsiku ndi tsiku kwa mafuta kumangokhala magalamu awiri.

Omega-3 mafuta acids ndi athanzi komanso ofunikira pang'ono. The German Society for Nutrition imalimbikitsa kudya 0.5 peresenti ya ma calories tsiku ndi tsiku kuchokera ku omega-3 fatty acids, monga ALA. Pa 2400 kilocalories (kcal), izi zimagwirizana ndi pafupifupi 1.3 g ya ALA yomwe ili mu supuni imodzi ya mafuta a rapeseed. Kudya kowonjezera ngati makapisozi sikofunikira, ngakhale nsomba zazing'ono kapena ayi.

Ndiyenera kuyang'ana chiyani ndikamagwiritsa ntchito mankhwala a Chia?

• Ngati simudya chisanadze kutupa chia mbewu, muyenera kumwa madzi ambiri. Apo ayi zingayambitse kudzimbidwa koopsa.
• Ngati mukufuna kutenga makapisozi a chia, muyenera kulabadira zomwe wopanga amalimbikitsa. Kuchuluka kwatsiku ndi tsiku kwachepetsedwa ndi lamulo mpaka 2 g mafuta a chia patsiku.
• Pali umboni wosonyeza kuti anthu ena amatero zosokonezeka ku mbewu za chia. Chia ndi wa banja la timbewu, monga timbewu tonunkhira, thyme, rosemary ndi sage. Aliyense amene amakhudzidwa ndi chimodzi mwa zomera izi kapena mpiru ayenera kusamala.
• Pakhoza kukhala kuyanjana ndi magazi- kupatulira mankhwala (Warfarin/Coumadin®, acetylsalicylic acid/ASA/aspirin). Aliyense amene amamwa mankhwalawa ayenera kukambirana za kugwiritsa ntchito makapisozi a chia pokambirana ndi achipatala kapena ku pharmacy.

Chia ndi chiyani?

Chia ndi chomera chapachaka cha herbaceous chochokera ku banja la timbewu. Dzina lake la botanical ndi Sage L. Mbewu za zomera, zomwe poyamba zimachokera ku Mexico ndipo zimabzalidwa m'mayiko ambiri a ku Latin America, zimatha kudyedwa zosaphika kapena zouma kapena kuziwonjezera ku zakumwa. Ku USA, Canada ndi Australia akhala akugwiritsidwa ntchito yonse ndi nthaka kwa zaka zingapo - mwachitsanzo monga chopangira mkate ndi kupanga mafuta. Chifukwa cha kutupa kwawo kwakukulu (amamanga nthawi 25 kuchuluka kwa madzi), amakhalanso ngati maziko a pudding ya vegan kapena smoothies wandiweyani ndipo angagwiritsidwe ntchito ngati dzira kapena mafuta olowa mmalo pophika.

Kwa nthawi yoyamba mu November 2009, European Commission inavomereza kuti mbeu za chia (nthaka kapena zonse) zikhale mkate ndi masikono. Mbeu za Chia tsopano zitha kugwiritsidwanso ntchito ngati chophatikizira muzowotcha komanso chimanga cham'mawa (mpaka 5% yambewu zonse) ndi chakudya chokonzekera (mpaka 10%). Palibe zoletsa kuchuluka kwa mbewu za chia mu confectionery ndi zosakaniza za mtedza, zipatso ndi mbewu, mkaka ndi masamba awo osiyanasiyana, ayisikilimu, zipatso ndi ndiwo zamasamba komanso zakumwa zosaledzeretsa ndi puddings. Kuphatikiza apo, mbewu za chia zitha kugulitsidwa ngati chakudya chodziyimira pawokha. Kufunsira kwina ku EU kuti ivomerezedwe ngati chakudya chatsopano choyendetsedwa. Pofika chaka cha 5, zoyikapo zidayenera kunena kuti 2021 g ya mbewu za chia tsiku lililonse zisapitirire; izi tsopano zathetsedwa.

Kuyambira Disembala 2014, mafuta a chia (Salvia hispanica) ozizira ozizira atha kugwiritsidwanso ntchito ngati chopangira chatsopano chamafuta amasamba ndi zakudya zowonjezera. Palinso zoletsa pa izi: mafuta a chia opitilira 10 peresenti m'mafuta amasamba ndi mafuta osapitilira 2 g patsiku muzakudya komanso ngati mafuta a chia.

Ndi zinthu ziti zomwe zili mumbewu ya chia kapena mafuta?

Mbeu za Chia zili pafupifupi 20 peresenti ya mapuloteni, 30 peresenti yamafuta, ndi mpaka 40 peresenti ya chakudya. Mulingo watsiku ndi tsiku wa 15g (wokhala ndi 70kcal) uli ndi 5g wabwino wa fiber ndi 2.7g wa ALA. Mafuta a Chia ayenera kukhala ndi 60 peresenti ya alpha-linolenic acid (ALA) ndi 15-20 peresenti ya linoleic acid.

Kodi mbewu za chia zili ndi zinthu zovulaza?

Mpaka pano, mbewu za chia zakhala zikutumizidwa kunja. Nthawi zambiri palibe chidziwitso chokhudza kukula kwa mbewu za chia mukamagula. Iwo ndithudi si achibadwa kwenikweni. EFSA ikuwonetsa mfundo ziwiri zofunika pakuwunika kwake kwachitetezo cha 2005. Kumbali imodzi, mbewu imathandizidwa ndi mahomoni omera kuti agwirizanitse kumera. Kumbali inayi, nthaka imamasulidwa ku namsongole musanafesedwe ndi nthaka ya herbicide (trifluralin), yomwe yaletsedwa ku Ulaya kuyambira 2007. Ndi mbewu za chia kuchokera ku ulimi wa organic, komabe izi ndizoletsedwa.

Posachedwapa, mbewu za chia zomwe zayipitsidwa ndi poizoni wa nkhungu (aflatoxin) zidanenedwa kangapo mu European Rapid Alert System RASFF.

Mu Meyi 2021, Federal Plant Variety Office idavomereza mtundu woyamba wa chia waku Germany. Padzapita nthawi kuti pakhale zochulukirapo kuchokera ku Germany.

Kodi pali njira zina ziti m'malo mwa mbewu za chia?

Ngati mumakonda chakudya chomwe sichinayende kutali, mutha kugwiritsa ntchito flaxseed, mwachitsanzo, yomwe ili ndi zakudya zofunikira kwambiri monga mbewu za chia. Zomwe zili mumafuta, unsaturated fatty acids ndi fiber fiber ndizofanana, mapuloteni omwe ali mu flaxseed ndi okwera pang'ono. Ndipo mbewu za fulakisi ndizosavuta pachikwama: Mbeu za Chia zimatha kuwirikiza katatu mtengo wambewu zafulakisi. Komabe, gawo la flaxseed liyenera kukhala 20 magalamu patsiku chifukwa cha kuchuluka kwa cadmium pafupipafupi.