HIKI IĀ CHIA SEEDS KE KŌKUA I KA HŌʻEMI ʻANA I KA MOMONA O KA ʻŌPŪ?

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Ka home Ola ʻOihana hoʻoikaika kino Diet Fitness oi-Amritha K Na Amritha K. ma Pepeluali 17, 2020| Loiloi ʻia e ʻO Sneha Krishnan

Ke hoʻāʻo nei e ʻoki i kēlā mau paona keu akā ʻaʻole hiki? ʻĀ, he ʻaneʻane hou a he maʻa hou nā mea o laila no mākou e kaʻana aku ai i kekahi o ka hoʻohana ʻana i ka ʻoki ʻana i kēlā mau paona a me ke kōkua ʻana i ka pohō kaumaha. ʻAʻole ia he mea ʻē aʻe ma mua o ka hua nui Aztec kahiko, Chia.

ʻO nā hua Chia nā mea āpau i ke kaona olakino i kēia manawa. Hoʻoili ʻia me nā antioxidant a me nā ʻano huaola like ʻole, loaʻa i nā ʻano hua chia ka mana kū hoʻokahi e lawe i ka wai a lawe i kahi paʻa gelatinous. Hāʻawi lākou i kahi nui o ka fiber, protein, nā momona momona a me nā micronutrients.

Ua kapa ʻia nā ʻano hua Chia he superfood i nā makahiki i hala iho nei a ʻaʻole ia e nānā wale ʻia. Ua ʻōlelo ʻia kēia lālā o ka ʻohana mint he mea ʻai nui a ka poʻe ʻai Aztec a me Maya, akā ua pāpā ʻia ma muli o kā lākou hoʻomana haipule maʻamau - pupule kan ?!

Eia nō naʻe, o nā ʻatikala he nui i loaʻa i ka palaoa pseudo, i kēia lā e nānā mākou i ke ʻano o kāna hana i ka hoʻoliʻiliʻi ʻana i ka momona o ka ʻōpū.

Nā Hua Chia No ka Lilo Lilo

ʻO nā hua Chia he mau hua ʻeleʻele liʻiliʻi, i ʻike pinepine ʻia ma waena o ʻAmelika Waena a me ʻAmelika Hema. Loaʻa lākou i kēia manawa i nā hale kūʻai meaʻai olakino āpau. Hoʻolahalaha ka poʻe loea i ka meaʻai i ka mea nui o ka hoʻopili ʻana i nā ʻano hua nut a me nā ʻanoʻano i kā mākou papaʻai.

ʻO ka fiber a me nā antioxidant i loko o lākou e pōmaikaʻi iā mākou. ʻO nā pono olakino o nā hua chia he pau ʻole. Hoʻopiha ʻia kēia mau hua me nā huaola like ʻole e pono no ka hana kūpono o ko mākou kino.

Ua kuhikuhi ʻo Dr Sneha Krishnan, ' ʻO nā hua chia ka waiwai kanu waiwai o nā Omega-3 fatty acid. loaʻa nā 9 amino acid pono a pau (ʻaʻole i hana ʻia e ke kino) , 'kahi e lilo ai lākou i kumu maikaʻi o nā wai momona no nā mea kanu. Kōkua ka mea o ka puluniu momona i ka hoʻoliʻiliʻi a mālama i ke ʻōnaehana digestive i ke olakino. Nui nā hua i nā minelala e like me ka calcium, phosphor a me ka magnesium a kōkua i ka hōʻemi ʻana i ke kūpaʻa o ka insulin.

Pehea nā hua Chia e kōkua ai iā ʻoe e lilo i ka momona momona

Hoʻopili nā hua i kou makemake : Nā hua Chia piha i ka puluniu, nāna e mālama piha no ka lōʻihi a kōkua i ka pale ʻana i ka ʻai nui. Ma muli o ka pehu ʻana o nā ʻano chia a komo i ka wai a lākou e pulu ʻia, hana lākou i kou ʻōpū a piha ma hope o ka ʻai ʻana.
Lōʻihi ka manawa e ʻeli : Ma hope o ka ʻai ʻana, lawe ka mau hua chia i kahi manawa lōʻihi e ʻeli a paʻa lākou no kahi wā lōʻihi i kou ʻōpū ma hope ʻai ʻana .
Kiʻekiʻe i ka fiber : Ua hoʻopili ʻia nā meaʻai i loaʻa kahi ʻike fiber kiʻekiʻe Kaumaha emi . Manaʻo pinepine ʻia nā hua Chia he superfood ma muli o kāna momona momona. Loaʻa i kēia mau ʻano hua i ka fiber soluble, kahi e hoʻemi ai i kou makemake a pale i ka momona. E hoʻopau i kahi mau lima o kēia mau hua i kēlā me kēia lā a i ʻole hoʻohui wale ia i kāu pola o ka salakeke.
He kiʻekiʻe i loko o ka protein : Nā hua Chia waiwai lākou i ka protein i hiki ke kōkua i ka hōʻemi ʻana i ka makemake a me ka lawe ʻana o ka meaʻai. Eia kekahi, kōkua nā ʻanoʻano i ke kūkulu ʻana i ka nui o nā mākala, ka mea e kōkua iā ʻoe e hōʻemi i ka momona o kou kino i nā ʻano like ʻole. Manaʻo ʻia ka protein ʻo ia ka macronutrient aloha hōʻemi loa a hiki ke hiki kāohi i ka ʻiʻini , ma laila e pale nei i kekahi kaumaha nui mai ka māka ʻana i kou ʻōpū.

Pehea e hoʻohana ai i nā hua Chia e hōʻemi i ka momona o ka ʻōpū

Kaawale mai ke olakino maikaʻi loa, hua chia maʻalahi maʻalahi e hoʻokomo i kāu papaʻai. ʻO ke ʻono akahai o nā ʻanoʻano maʻalahi ka mea maʻalahi iā ia e hoʻohui i nā mea āpau mai nā porridges a i nā smoothies. I loaʻa ka hapa nui o nā hua, kāpīpī i nā hua chia ma luna o ka palaoa, yogurt , nā mea ʻai a mau mea laiki paha.

E like me ka meaʻai, koi ʻia e hoʻohana i ka 20 gram (ma kahi o 1.5 punetēpu) o nā hua chia i ʻelua mau manawa i ka lā.

ʻO ka manawa kūpono loa e ʻai i nā hua chia no ka pohō kaumaha

Wahi a hoʻopaʻa haʻawina , ka manawa kūpono loa e hoʻopau ai i ka hua chia no ka pohō kaumaha ma mua o kāu papa mua a hope hoʻi o ka lā. ʻO ia hoʻi, ma mua o ka ʻaina kakahiaka a ma mua o ka ʻaina ahiahi. No kēia, ʻo ka inu hua chia mālamalama ka mea kūpono loa.

ʻAina moʻo hua Chia no ka momona momona

1. Ka inu Chia-lemon

ka papa kuhikuhi ʻai ʻĀina no ka pohō kaumaha i nā lā 7

Nā Pono

Nā hua Chia, 2 teaspoon
ʻO ka wai Lemon, 2 teaspoon
Mele, 1 teaspoon

Kuhikuhi

Hoʻohui maikaʻi i ka ʻekolu a hoʻopau iā ia i kēlā me kēia kakahiaka, ma hope o ka ʻaina kakahiaka, no hoʻokahi mahina.

Pehea e hana ai

Hiki i kēia mea hoʻōla home ke hoʻemi i ka momona o ka ʻōpū ke hana i nā mea kupanaha i ka mahina ke hoʻohana ʻia i kēlā me kēia lā. Me kēia lāʻau, pono ʻoe e hana i nā hoʻoikaika ʻōpū a ʻai i ke olakino i kēlā me kēia lā. ʻO ka hui pū ʻana o nā hua chia, ka wai lemona a me ka meli e kōkua i ka wikiwiki i ke ahi momona i kou kino - i ke ʻano olakino.

2. Hui Chia & huehue hui

Nā Pono

Nā hua Chia - 2 punetēpō
ʻO yoghurt momona ʻole - 2 punetēpu

Kuhikuhi

E hoʻohui i nā huina i hāʻawi ʻia o nā ʻano chia a me yoghurt i loko o kahi pola.
E hoʻoulu maikaʻi e hana i kahi hui.
E hoʻopau i kēia hui ʻana, i kēlā me kēia kakahiaka, ma hope o ka ʻaina kakahiaka, no 2 mahina.

Pehea e hana ai

ʻO kēia lāʻau kuke e hoʻoliʻiliʻi i ka momona o ka ʻōpū i loko o ʻelua mau mahina wale nō i ʻike ʻia e hana maikaʻi loa ke hoʻohana mau ʻia. Nui nā hua Chia i nā omega-3 fatty acid a me nā antioxidant e hoʻomaikaʻi ai i ka nui o ka metabolic o kou kino a kōkua iā ʻoe e kuni i ka momona o ka ʻōpū ma kahi wikiwiki. Aia nā yoghurt momona-momona i nā protein i hiki ke hoʻopaʻa i nā mākala o ka ʻōpū, no laila e hoʻomāhuahua a hoʻonui ʻia i ke kani.

3. inu inu hua Chia

Nā Pono

1/3 kīʻaha o nā hua chia
2 mau kīʻaha wai

Kuhikuhi

Hoʻopulu i nā hua chia i loko o ka wai a haʻalele i ka pō.
E hoʻopau i ka mea inu i ke kakahiaka, i loko o kahi ʻōpū hakahaka a i ʻole ma hope o kāu ʻaina kakahiaka.

Pehea e hana ai

pehea e wehe ai i nā pōʻai ʻeleʻele ma lalo o ka maka

ʻO kēia mea leʻaleʻa kahi lāʻau kūlohelohe no ka pohō kaumaha e like me ka ʻike o ka fiber i loko e mālama iā ʻoe i ka piha.

4. Nā hua Chia & kāwili palaoa kāwili

Nā Pono

2 teaspoon o ka waiūpī pī
ʻO kahi kīʻaha o yoghurt
½ kīʻaha wai
Nā hua hua Chia - hana ʻia mai ka waiho ʻana i nā ʻano chia i loko o ke kīʻaha wai no 5 mau minuke

Kuhikuhi

Hoʻohui i ka gel a me ka waiūpelu, yoghurt a me ka wai i loko o ka blender.
Pau kēia smoothie i kēlā me kēia lā.

Ma kahi palapala hope loa…

Ma hope o nā kuhikuhi i haʻi ʻia aʻe ʻaʻole paha he kōkua nui i ke kōkua ʻana iā ʻoe e loaʻa i kahi ʻōpū palahalaha, no ka mea pono e hoʻololi ʻia kekahi ʻano nohona. ʻO ka ʻai ʻana i ke olakino, ka hōʻalo ʻana i nā aila, nā kō, nā ʻiʻo ʻulaʻula, a me nā mea ʻē aʻe, e hoʻoikaika kino ana ma kahi o 40 mau minuke i kēlā me kēia lā, ʻaʻole e noho lōʻihi. ke hoʻomaʻamaʻa nei i nā hana ʻōpū kekahi o nā mea e pono ai e hoʻokomo i kāu hana o kēlā me kēia lā, no kēia mau hoʻoponopono e hana a kōkua hoʻemi i ka momona o ka ʻōpū .

Eia kekahi, ke hele nei i kahi kauka a nānā iā ʻoe iho no nā kumu kumu no ka hōʻiliʻili ʻana o ka momona ʻōpū nui he mea nui.

Ua ʻōlelo ʻo Dr Sneha, ' Paipai ʻia e hoʻopau i nā hua chia ma hope o ka pulu ʻana no 5 mau minuke ma mua o ka hoʻohana ʻana e hōʻalo i ka makaʻu ʻana i ka choking. Ua hōʻike ʻia kahi hōʻike hihia ma ka American American College of Gastroenterology Annual Scientific Meeting ma 2014 e pili ana i kahi mea maʻi i ʻai i nā hua chia maloʻo a ukali ʻia e ke kīʻaha wai. Hoʻonui ʻia nā ʻanoʻano i ka esophagus a hana i ka poloka . '

Kaha: ʻOiai ʻoi aku ka momona o nā hua chia, kaena i ka papa inoa lōʻihi o nā pono olakino a hiki ke lilo i papaʻai olakino olakino - e hoʻomanaʻo i ke kī akahai.

ʻO Sneha KrishnanLapaʻau NuiMBBS E ʻike hou aʻe