He aha nā pono olakino o nā hua Chia i ka wai? Hoʻohui 5 manaʻo meaʻai

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

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HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

No Mekiko a me Guatemala, ʻo nā hua chia kahi meaʻai nui no ka poʻe Aztec a me Mayans kahiko. I kēia lā, manaʻo ʻia lākou he meaʻai nui no kā lākou pono olakino ākea. Akā, pehea ʻoe e ʻohi ai i kēlā mau pono olakino? ʻOiai ʻo kāu koho ʻoi aku ka maʻalahi o ka hoʻohui ʻana i nā hua chia i ka wai (hoʻokahi punetēpē i kēlā me kēia aniani ke hana), ʻo kēia mau hua liʻiliʻi he maʻalahi maoli. Eia nā mea a pau e pono ai ʻoe e ʻike e pili ana i nā hua chia, me ke ʻano o ka leʻaleʻa iā lākou i kou ola i kēlā me kēia lā.

PILI : 20 mau meaʻai ʻai ma ke aumoe no ka ʻai ʻana i ka pō

ʻIke Meaʻai no nā Hua Chia

Kalori: 138
Huila: 11 grams
Pākē: 4 grams
Ka momona: 9 grams (5 o ia mau omega-3s)
Calcium: 18% o ka RDI

4 Nā Pono Ola o nā Hua Chia

1. Ua piha lākou i nā meaʻai (akā ʻaʻole nā ​​calorie)

Manaʻo ʻia nā hua Chia he meaʻai nui no ke kumu maikaʻi. ʻO ka mea mua, e kamaʻilio e pili ana i ka fiber. Ma ka pakuhi mai a 2005 aʻo mai ke Kulanui o Minnesota , ʻo ka fiber ke alakaʻi i ka māʻona nui, ka liʻiliʻi o ka huna ʻana o ka insulin a me nā ʻakika momona pōkole. ʻO ke kumu, ʻoi aku ka liʻiliʻi o kēia mau mea āpau. Ua hōʻike ʻia ka hoʻemi ʻana o ka fiber pilikia ka maʻi kanesa o ka umauma ma ka hoʻemi ʻana i nā pae estrogen i loko o ke koko a hoʻoikaika i ka ʻelemakule olakino. ʻO nā mea koʻikoʻi. Ma keʻano o ka calcium, haʻi mai ka meaʻai meaʻai ʻo Samantha Cassetty iā mākou he kumu nui nā hua chia no ka poʻe ʻaʻole ʻai a inu ʻole i ka waiu, ʻoiai ʻo nā punetēpē ʻelua e hāʻawi kokoke i 14 pakeneka o ka pahuhopu o ka wahine i kēlā me kēia lā. ʻO kēia mau mea a pau no ka 138 calories wale nō no ka lawelawe hoʻokahi auneke.

waiwai ʻupena jenna board

2. ʻO lākou kahi kumu ʻole o ka caffeine no ka ikehu

Hiki iā ʻoe ke hoʻopau i ka wai maloʻo. E hoʻohui i hoʻokahi teaspoon o nā kumulāʻau chia i loko o kāu hue wai, e kali i ʻelima mau minuke a hiki i nā ʻanoʻano ke hoʻoulu i ka wai, a laila inu i lalo. Hāʻawi nā hua iā ʻoe i ka ikehu paʻa no ka mea he kaulike ko lākou o ka protein, nā momona a me ka fiber, ʻo ia hoʻi ʻaʻole lākou e hoʻoulu i nā piko a me nā awāwa i ke kō koko.

3. Nui lākou i nā Antioxidants

Wahi a kahi haʻawina ma Nā moʻolelo o ka General Psychiatry , He loulou paha ka hopohopo i nā haʻahaʻa antioxidant haʻahaʻa, ʻoiai ʻo nā antioxidants e hōʻemi i ka mumū a me ke koʻikoʻi oxidative, ʻo ia mau mea ʻelua e hōʻino i ka hana o ka lolo. (Maikaʻi loa nā wāhine menopausal no ke koʻikoʻi oxidative ma muli o ka haʻahaʻa o ka estrogen.) Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ka hopohopo, pono pū kekahi antioxidants i ka ʻili, kākoʻo i ka hana ʻana o ka ʻōnaehana pale a hiki ke pale i kekahi mau maʻi olakino.

4. Hiki iā lākou ke hō'emi i kou pilikia no ka ma'i pu'uwai

Ma muli o ka nui o nā hua chia i ka fiber, protein a me omega-3s, hiki iā lākou ke hōʻemi i kou pilikia o ka maʻi puʻuwai. ʻOiai ʻoi aku ka nui o nā noiʻi kanaka, ua hōʻike ʻia nā noiʻi o nā ʻiole e hiki i nā hua chia ke hoʻohaʻahaʻa i kekahi mau kumu pilikia no ka maʻi puʻuwai.

5 mau mea ʻai Chia e hoʻāʻo ai

Hoʻokomo ka poʻe a pau i nā hua chia i loko o ka wai no ka mea he maʻalahi loa ia, akā inā ʻoe e ʻimi nei i kahi mea ʻoi aku ka nui a me ka ʻono—e hoʻāʻo i kekahi o kēia mau mea ʻono loa.

1. Pudding Hua Chia Matcha

E kiʻi i ka meaʻai

2. Sourdough me ka Whipped Cottage Cheese a me Chia Jam

E kiʻi i ka meaʻai

3. ʻO 3-Ingredient Chia Pudding

E kiʻi i ka meaʻai

4. Almond Butter Chia Pudding

E kiʻi i ka meaʻai

maikaʻi nā kiʻiʻoniʻoni ʻōlelo Pelekane

5. ʻO Green Smoothie me ʻAvocado a me Apple

E kiʻi i ka meaʻai

8 Nā Puna Nui ʻē aʻe o ka Fiber

ʻO kekahi o nā ala maʻalahi e hōʻoia i ka lawa ʻana o ka fiber ʻo ka hoʻomaka mua. ʻAʻohe ala ʻoi aku ka maikaʻi (a ʻoi aku ka ʻono) e hana ai ma mua o ka ʻai ʻana i ka oats no ka ʻaina kakahiaka. He kiʻekiʻe ka ʻoats i ka fiber a hāʻawi i ke kō koko a me ke kākoʻo ʻana. Hiki iā ʻoe ke hoʻomākaukau iā lākou, e like me, hoʻokahi miliona mau ala like ʻole. (ʻAe, ke hoʻonui nei mākou, akā ʻaʻole palena ʻole nā ​​koho toppings.)

2. Lentils (15.6 grams no ka lawelawe ʻana)

ʻO kēia mau legumes liʻiliʻi he mau hale mana meaʻai. Ma waho aʻe o ka lilo ʻana i kumu maikaʻi, haʻahaʻa momona o ka protein a me nā huaora B, hoʻopili lākou i ka 15.6 grams o ka fiber i kēlā me kēia lawelawe. Eia kekahi, he maʻalahi lākou, no ka mea, hoʻopili nui lākou i nā ʻono a lākou i hui pū ai.

3. Piʻi ʻEleʻele (15 grams no ka lawelawe ʻana)

Ke ʻike nei i kahi ʻano? ʻIke ʻia, pono kākou a pau e ʻai i nā legumes. E like me nā lentils, kiʻekiʻe nā pīni ʻeleʻele i ka protein a me ka fiber a haʻahaʻa i ka momona. Hoʻopiha pū ʻia lākou me nā huaora a me nā minela e like me ka folate a me ka hao. ʻAe, a he kumukūʻai nui lākou a mau loa ma kāu papa, e like me, mau loa. ʻAʻole i kani maikaʻi ʻo Taco Pōʻalua.

4. ʻO Artichokes Boiled (10.3 grams no ka lawelawe ʻana)

I ko mākou ʻike, ʻo nā artichokes (he ʻano ʻano ʻano o nā ʻano puakala) kahi meaʻai polarizing. Akā inā ʻoe ma luna o ka moku, manaʻo ʻoe e uku ʻia ma ke ʻano o ka fiber a me nā toni o nā antioxidants, e like me ka he ao Polani , hiki ke lohi i nā hōʻailona o ka ʻelemakule.

5. ʻO Green Peas (8.8 grams no ka lawelawe ʻana)

No laila, aia ke kumu i koi mau ai ko mākou mau mākua i ka pī iā mākou i ko mākou wā kamaliʻi. ʻOiai i loko o kēia mau keiki liʻiliʻi he wahi kōpaʻa koʻikoʻi, ua kiʻekiʻe hoʻi lākou i ka fiber a me nā phytonutrients, ka mea e kaena nei i nā waiwai antioxidant a me nā anti-inflammatory. Mahalo e Māmā.

6. Raspberries (8 grams no ka lawelawe ʻana)

ʻO ka fiber ka hoʻomaka wale nō. Kahi raspberries maoli alohilohi? Hoʻopiha ʻia lākou me nā ʻano like ʻole o nā antioxidants maikaʻi-no ʻoe a me nā phytonutrients anti-inflammatory. Aia kekahi ulu ana o ka noiʻi e pili ana pehea e hiki ai i kēia mau hua liʻiliʻi ke kōkua i ka mālama ʻana i ka momona a me ka maʻi diabetes type-2. Inā ʻoe e kuke pū me lākou a mālama paha i kahi kīʻaha liʻiliʻi i loko o kāu pahu hau e ʻai ai, ʻo ka manaʻo, pono mākou e ʻai i nā raspberry hou aʻe.

7. Wheat Spaghetti holoʻokoʻa (6.3 grams no ka lawelawe ʻana)

No laila pono mākou e ʻai hou aku i ka spaghetti? Aia mākou i loko. ʻOiai ʻo ka palaoa āpau a i ʻole ka palaoa holoʻokoʻa, hiki i ka spaghetti, ʻoiaʻiʻo, ke lilo i ʻāpana o ka meaʻai olakino a kaulike. Ma luna o ke kumu maikaʻi o ka fiber, ʻo kēia ʻano spaghetti kahi kumu nui o nā huaora B a me ka hao. Maikaʻi iā mākou.

8. Pears (5.5 grams no ka lawelawe ʻana)

nā moʻolelo aloha nā kiʻi ʻōlelo Pelekania

Hiki iā mākou ke lawe i kekona e ʻōlelo i ka nui o nā meaʻai ʻono maoli i kiʻekiʻe i ka fiber? (Mahalo no ka hoʻonanea ʻana iā mākou.) Hoʻopiha ʻia ka pears me ka fiber a me ka huaora C akā haʻahaʻa ka momona a me ka cholesterol. Hiki iā lākou, e like me ka mea i ʻike ʻia, hiki ke kōkua i ka pale ʻana i nā hangovers - no laila aia kēlā.

PILI : ʻO 8 o nā kumu waiwai maikaʻi loa o ka calcium ʻaʻole ka dairy

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele