Imbewu ye-Chia Nokuqunjelwa: Okufanele Ukwazi Ngayo

Imbewu ye-Chia ingaba nomthelela omuhle ekugayeni ukudla, kodwa ukusetshenziswa ngokweqile kungaholela ekuqunjweni. Kufanele usebenzise i-superfood ngendlela efanele ukuze uzuze kukho.

Imbewu ye-Chia nokuqunjelwa: Lena yindlela ukudla okuyi-superfood kusebenza ngayo

Imbewu ye-Chia ine-fiber ephezulu ngakho-ke ingasiza ngokuqunjelwa. Kodwa-ke, akufanele udle inani elikhulu kakhulu lembewu ngesikhathi esisodwa ukuze ugweme izinkinga zokugaya ukudla.

• Amagremu angu-100 embewu ye-chia aqukethe amagremu angu-34 efayibha, okwenza kube ukudla okunefiber ephezulu kakhulu.
• Imicu yokudla iyakhukhumala esiswini nasemathunjini, ngaleyo ndlela ikhuthaze ukugaya futhi iqinisekise umuzwa wokusutha ohlala isikhathi eside.
• Inani elinconyiwe lokusebenzisa amagremu angama-30 ngosuku. Kufanele uphuze okungenani amalitha amabili oketshezi ngosuku ukuze ukwazi ukubekezelela i-roughage kahle.
• Uma ngokuvamile ungadli i-fiber eningi, kufanele ukwandise ukudla kancane kancane ukuze umzimba wakho ukwazi ukujwayela i-fiber. Uma kungenjalo, izinkinga ze-gastrointestinal zingenzeka.
• Uma udla imbewu ye-chia, qiniseka ukuthi uphuza uketshezi olwanele. Uma udla imbewu yomile, inganqwabelana emathunjini futhi ibangele ukuqunjelwa.
• I-Federal Center for Nutrition incoma ukuthi ungadli ngaphezu kwamagremu ayi-15 embewu ye-chia ngosuku.

Isetshenziswa kanjani imbewu ye-chia ngendlela efanele

Imbewu ye-Chia ihlukahlukene. Ungazisebenzisa zithosiwe, zicwiliswe noma zisikiwe.

• Ungacwilisa imbewu ye-chia emanzini, ubisi, ezinye izindlela zobisi noma iyogathi. Ukucwilisa imbewu kuyenza igayeke kakhulu.
• Ukuze uthole isilinganiso esihle kakhulu sokuxuba, engeza ingxenye eyodwa yembewu ye-chia ekuphindweni kasithupha kunoketshezi. Vumela ingxube ivuvuke okungenani imizuzu eyi-10. Ukuze wonge isikhathi, ungakwazi futhi ukulungisa imbewu kusihlwa ngosuku olulandelayo.
• Imbewu ye-Chia nayo ingachotshozwa noma igaywe. I-superfood ungayigaya ngokwakho ngomshini wokusanhlamvu noma uyithenge kakade igayiwe.
• Egazisiwe, imbewu ifaneleka njenge-topping yezitsha ezinoshukela noma ezinomsoco. Rosa imbewu ye-chia epanini ngaphandle kwamafutha cishe imizuzu emithathu.
• Imbewu ye-Chia ihambisana kahle nama-oats ebusuku, i-pudding, muesli, ama-pancake noma amasaladi, phakathi kwezinye izinto.
• Njengoba zibopha uketshezi oluningi, imbewu ye-chia ivame ukusetshenziselwa ukuqina noma esikhundleni seqanda ekubhakeni.
• Xuba ithisipuni elilodwa lembewu ye-chia egayiwe nezipuni ezintathu zamanzi esikhundleni seqanda elilodwa.