karibu tena kwa awamu nyingine tupate kufahamu faida za mbegu za chia(chia seed)
Nimekuwa nikifuatilia kwa muda sasa juu ya mbegu za Chia (CHIA SEEDS).
Kwa utafiti wangu nimegundua kuwa mbegu hizo n chakula bora mbadala na hakika zina faida nyingi sana.
Baadhi ya faida zake ni
1. Kusaidi kurekebidha mfumo wa damu (blood circulatory system), kwa kuondoa mafuta mgando (cholesterol) na hivyo kupunguza kabisa shinikizo la damu (Blood Pressure).
2. Kusaidia kuondoa kiasi cha sukari mwilini, kwa kuyeyusha stoo ya sukari mwilini (glycogen) ili itumike kwa urahisi mwilini. Hii usaidia kupunguza uwezekano wa kupatwa na kisukari (Diabetes) kwenye mwili.
3. Kuongeza hamu ya kula (hasa kwa wagonjwa na wamama wajawazito).
4. Chia ni Protini marithawa kabisa yenye uwiano mahusui kwa ajili ya seli hai za mwili hasa ikisaidia kuzalisha zaidi seli hai nyeupe za damu- hizi husaidia katika ulinzi wa mwili dhidi ya magonjwa, na pia seli hai nyekundu za damu- hizi usaidia sana kubeba hewa katika mwi.
4. Chia usaidia sana kuongeza OMEGA 3 mwilini.
5. Kwa wale wanene ambao wangependa kupunguza mwili wao kirahisi bila kutumia madawa mbadala, basi Chia seeds (mbegu za chia) zinawafaa sana.
Zipo faida nyingi sana, kutaja chache.
MATUMIZI YA CHIA
1. Chia (Kijiko kimoja au viwili ) huwekwa kwenye kikombe cha chai yoyote na ikikorogwa tu, inakuwa tayari kwa matumizi.
2. Chia inaweza kuwekwa kwenye glass ya maji ya baridi na kunywewa kama kawaida.
3. Unaweza kuongeza Chia seeds kwenye matunda na ukala kama kawaida tu bila usumbufu.
Matumizi mwngineyo ni kama upendavyo kula chakula chako chochote.
Pia chia haihitaji kupikwa wala kufanyiwa maandalizi mengine ya ziada ili kutumika.
CHIA SEEDS zinapatikana mara nyingi kwenye supermarkets au kwa maduka ya vyakula
facts on chia seeds:
Here are some key points about chia seeds. More detail is in the main article.
- Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.
- A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein.
- Mixed with water, they can replace egg in vegan cooking.
- Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating.
Nutrition
Chia seeds are rich in nutrients and fiber.
According to the United States Department of Agriculture (USDA) National Nutrient Database, a 28-gram, or one-ounce serving of chia seeds contains:
- 131 calories
- 8.4 grams of fat
- 13.07 grams of carbohydrate
- 11.2 grams of fiber
- 5.6 grams of protein
- No sugar
Eating once ounce of chia seeds each day would provide 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese, and smaller amounts of potassium and copper.
Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients.
Benefits
Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.
They have been shown to support a healthy complexion, increased energy, and overall lower weight.
Chia and the power of fiber
The United States (U.S.) dietary guidelines for 2015 to 2020 suggest that men under the age of 50 years should consume 30.8 grams (g) of fiber per day and women under the age of 50 years should consume 25.2 g per day.
For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation.
The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years.
Weight loss
Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss.
Chia seeds contain nearly 5 grams of fiber per tablesoon, and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period.
However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss."
Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor measures."
Treating diverticulosis
High-fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.
Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.
The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet.
Cardiovascular disease and cholesterol
Increased fiber intake has been shown to lower blood pressure and cholesterol levels.
A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL, or "bad" cholesterol, as well as total cholesterol.
Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
Diabetes
While there aren't many studies on the effect of chia on blood glucose and insulin resistance, a 2017 study suggests that chia seeds may have the ability to convert glucose into a slow-release carbohydrate. This could have a positive effect on people with type 2 diabetes.
High-fiber diets are associated with a lower risk of developing diabetes, and eating high-fiber meals helps to keep blood sugar stable.
Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.
continue to follow this
0 Comments