Melemo e 7 ea bophelo bo botle ba chia

Litaba

• 1. Laola lefu la tsoekere
• 2. Ntlafatsa bophelo ba mala
• 3. Thusa ho fokotsa boima ba 'mele
• 4. Fokotsa kotsi ea lefu la pelo le methapo
• 5. Thibela botsofali pele ho nako
• 6. Laola k'holeseterole
• 7. Matlafatsa masapo
• Melemo ea oli ea chia
• Mokhoa oa ho ja chia
• Tlhahisoleseling ea phepo e nepahetseng ea peo ea Chia

Chia ke peo e nkuoang e le lijo tse monate haholo tse nang le melemo e 'maloa ea bophelo bo botle, e kenyeletsang ho ntlafatsa tsamaiso ea mala, ho ntlafatsa k'holeseterole esita le ho fokotsa takatso ea lijo, kaha e na le fiber le livithamini tse ngata.

Peo ea Chia e na le omega-3, li-antioxidants, calcium, liprotheine, likhoele, livithamini le liminerale tse etsang hore peo ena e be tlatsetso e ntlehali ea phepo e nepahetseng, ea tlhaho le ea moruo.

Melemo ea mantlha ea chia e kenyelletsa:

1. Laola lefu la tsoekere

Ka lebaka la fiber ea eona e ngata, chia e khona ho thibela keketseho e potlakileng ea tsoekere ea mali ka ho laola palo ea tsoekere maling, e ntle haholo bakeng sa ho laola mofuta oa 1 le lefu la tsoekere la mofuta oa 2. Ho feta moo, e fokotsa lenane la lijo la glycemic , ka lebaka la likhoele, ho etsa hore tlala e se hlahe ka tšohanyetso.

2. Ntlafatsa bophelo ba mala

Hape ka lebaka la fiber, peo ea chia e eketsa ho tsamaea, ho qoba ho bipetsoa, ​​empa hore o tle o be le phello ena o tlameha ho ja peo e nang le hydrated hantle, ho seng joalo lipeo li ka senya tšebetso ea mala, ka mohlala, ea eketsa kotsi ea colitis.

3. Thusa ho fokotsa boima ba 'mele

Peo ea Chia e khona ho monya metsi a mangata, ka hona, e theha gel e nkang sebaka se itseng ka mpeng, e fokotsa takatso ea ho ja.

Mofuta o motle oa ts'ebeliso ke ho etsa om bosiu bo le bong, bo nang le ho siea metsoako e latelang ka nkho ea khalase: yoghurt ea tlhaho + khaba e 1 ea chia + khaba e le 1 ea habore + 1 teaspoon ea mahe a linotši. Motsoako ona o tlameha ho bolokoa ka sehatsetsing bosiu bo bong le bo bong mme o ka jeoa bakeng sa lijo tsa hoseng.

4. Fokotsa kotsi ea lefu la pelo le methapo

Chia e na le omega 3 e ngata e sebetsang 'meleng ka ho fokotsa ho ruruha, ho laola maemo a k'holeseterole, ho thibela atherosclerosis le ho sireletsa' mele mafung a pelo le methapo, ho ntlafatsa mohopolo le boits'oaro.

Omega 3 ke phepo ea bohlokoa haholo mesebetsing ea boko, kaha 60% ea boko e entsoe ka mafura, haholo-holo Omega 3. Ho hloka mafura a fokolang ho amana le ho lahleheloa ke mohopolo ho batho ba tsofetseng le ka maikutlo a phahameng a tsieleho le khatello ea maikutlo.

5. Thibela botsofali pele ho nako

Peo ea Chia e na le li-antioxidants tse loantšang li-radicals tsa mahala, li thibela botsofali ba sele. Antioxidants ke lintho tse thusang 'mele ho lieha kapa ho thibela ts'ebetso ea li-radicals mahala liseleng, ho thibela tšenyo e sa feleng e ka lebisang nts'etsopele ea mafu a kang mofets'e, lera la mahlo, mathata a pelo, lefu la tsoekere esita le Alzheimer's. Kapa Parkinson's .

6. Laola k'holeseterole

Chia e na le fiber e ngata e ke keng ea qhibiliha, ke hore, ha e qhibilihe ka metsing, ka hona, ha e sebelisoa e ka thusa ho felisa mafura a teng lijong, ho tlosoa ka tlhaho ke mantle.

7. Matlafatsa masapo

Hona hape ke mohloli o motle oa khalsiamo, e thusang ho matlafatsa masapo, a bonts'itsoeng haholo maemong a osteopenia, lefu la masapo, kapa kamora ho robeha, kapa lejoe le lelelele.

Melemo ea oli ea chia

Oli ea Chia e ka fumanoa ka li-capsules kapa ka mokhoa oa tlhaho oa mokelikeli, 'me e na le melemo ea bophelo bo botle hobane e ruile omega-3, mafura a matle bakeng sa' mele a etsang mesebetsi e kang ho matlafatsa sesole sa 'mele, ho ntlafatsa mohopolo le mohopolo. ho tsepamisa mohopolo, ho fokotsa ho ruruha 'meleng le ho thibela mafu a pelo, joalo ka lefu la pelo.

Ho fumana melemo ena, o lokela ho nka matlapa a 1 ho isa ho a 2 a oli ea chia ka letsatsi, kapa khaba e le 1 ea oli ea tlhaho ea mokelikeli, e ka eketsoang ho lipepe tse phetseng hantle bakeng sa bohobe, sopho, likuku le sechu. Bona ho eketsehileng ka oli ea peo ea Chia ka li-capsules.

Mokhoa oa ho ja chia

Chia ke peo e nyane e bonolo haholo ho e sebelisa. Mehlala e meng ke ena:

• Kenya peo ea chia ho diresepe tsa kuku, paneke kapa li-biscuit;
• Kenya peo lijong tse seng li loketse ho jeoa tse kang yogate, sopho kapa salate;
• Etsa bosiu bo le bong, o eketsa khaba e le 'ngoe ea peo ea chia ka 250 ml ea metsi' me u je metsotso e 20 pele ho lijo tse kholo kapa lijo tsa hoseng.

Chia e ka fumaneha ka sebopeho sa lijo-thollo, phofo kapa oli mme e ka eketsoa ka yogurt, lijo-thollo, maro, likuku, lisalate le linoko. Ho fumana melemo eohle ea chia sebelisa feela likhaba tsa likhaba tse fetang tse peli ka letsatsi.

Tlhahisoleseling ea phepo e nepahetseng ea peo ea Chia

Tlhahiso ea phepo e nepahetseng ea 100 g ea peo ea chia: