Limela tsa Chia li na le li-fibre tse ngata le alpha-linolenic acid, hammoho le tsona li laetsoe ka calcium magnesium, tšepe le zinc. Alpha-linolenic acid ke tlhahiso ea semela ea oli e omega-3, kahoo peo ea chia e phethehile bakeng sa lihlopha kapa limela, kapa bakeng sa ba sa tsotelleng litlhapi le lijo tsa leoatleng. Oh, 'me ba na le lintho tse ling tsa phenolic acid tse ka' nang tsa sebetsa e le li-antioxidants.
Ho boleloa hore ho ja peo ea chia ho tla u thusa hore u fokotse boima ba 'mele hobane ba ruruha' me ba nka sebaka ka mpeng. Ha ho bonahale eka ho na le lipatlisiso tse tšehetsang taba ena, empa ka sebele fiber e eketsehileng e molemo ho uena.
U tla fumana peo ea chia sebakeng sa mabenkele a mangata, hangata karolong ea lijo tsa tlhaho. Ho na le peo e ntšo ea chia le peo e tšoeu ea chia. Fafatsa tse ling tsa peo ea salate ea hau kapa lijo-thollo, kapa u li kenye ho smoothie eo ue ratang ka ho fetisisa bakeng sa fiber e nyenyane le e matla ea omega-3.
Joale, haeba u le boemong bo botle ba ho phekola hantle, sheba likarabo tse hlano tseo u li ratang.
1 - Vanilla Chia Pudding le Lijo
Pudding ena e tsotehang e ntle haholo bakeng sa hau kaha e jere khalsiamo eo u e hlokang bakeng sa masapo a matla, mesifa e phetseng hantle le meriana, le ho khaola mali. E boetse e na le tekanyo e ntle ea protheine, magnesium le tšepe.
Lijo:
- 1 senoelo sa lebese le tlaase
- 1 kopi e tlaase e mafura lithollo tsa li-yogurt tsa Segerike
- Dipeo tse 4 tsa chia peo
- 2 tablespoons mahe a linotši
- 1 1/2 teaspoon vanilla extract
- letsoai la letsoai
Kenya ntho e 'ngoe le e' ngoe ntle le peo ea chia ho sekotlolo se seholo kapa se seholo le whisk seo ho fihlela ntho e 'ngoe le e' ngoe e kopantsoe. Latsoang motsoako 'me u eketse mahe a linotši kapa lisebelisoa tsa vanilla ho lumellana le tatso ea hau. Eketsa dipeo tsa chia mme u hlohlelletse. Ebe o koahella 'me u fane ka motsoako ka bonyane metsotso e 40, kapa ha ho le joalo, bosiung bo bong (karolo e thata ka ho fetisisa e letetse peo e nyenyane ho sebetsa boselamose). E etsa marang-rang a mane.
Tsebo ea phepo e nepahetseng:
Mokhoa o mong le o mong oa pudding o na le lik'hilojule tse ka bang 170, ligrama tse 6 tsa mafura, ligrama tse 20 tsa lik'habohaedreite, 5 dikgerama tsa fiber. O ka fokotsa khalori e baloang ka lik'hilojule tse 30 ka ho sebetsa ha u sebelisa sucralose kapa stevia sebakeng sa mahe a linotši.
E mong le e mong ea sebetsang o boetse o fana ka karolo ea 25 lekholong ea tlhoko ea khalsiamo letsatsi le leng le le leng, karolo ea 20 lekholong ea magnesium ea letsatsi, le karolo ea 7 lekholong ea tlhokahalo ea hau ea tšepe, hammoho le al-alpha-linolenic acid. Eketsa monokotsoai oa hao oa li ratang ka li-vithamine tse ngata le liminerale, hammoho le li-antioxidants.
Tlhokomeliso: U ka sebelisa yogurt ea motsoako haeba u khetha-o felisa kapa o fokotsa lekhetlo la vanilla le mahe a linotši.
2 - Smoothie bowl e nang le litholoana, litholoana le lipeo
Sebaka sena sa smoothie se kopanya molemo oa li-blueberries le beet bakeng sa phepo e nepahetseng le marotholi. Tatso ena e tsoteha hape. Recipe e boetse e hloka hore li-oats, yogurt le lipeo li be teng, kahoo o tla ba le protheine hammoho le lithane tsa livithamine, liminerale le fiber. O tla hloka blender e phahameng, joaloka Nutribullet, e phethehileng ho etsa lijana tsa smoothies le smoothie.
Lijo:
- 1/2 Banana e peeled, e tšesaane, mme e na le serame
- 1/2 senoelo sa blueberries
- 1 e nyenyane ea tangerine
- 1 beet e peeled le e sliced
- 1/4 senoelo setlama sa yogurt sa yogerike
- 1/4 senoelo se omileng sa oats
- Di-teaspoons tse 2 tsa chia
- 1/4 teaspoon sinamone
- 5-7 likotoana tsa leqhoa
- Litholoana tse lesotsoeng joaloka liperekisi le kiwi
Kenya metsoako ho blender ea lebelo mme u kopane holimo ho fihlela o boreleli le o teteaneng. Tšela motsoako ka sekotlolo le ka holimo ka linate tseo u li ratang, lipeo tse ngata tsa chia le litholoana tse ncha. E etsa tšebeletso e le 'ngoe e kholo. Sete e kholo ea smoothie e kang ena e phethahetse hoseng kapa ho arolelana lijo tsa mantsiboea.
Tsebo ea phepo e nepahetseng:
Pele o eketsa liphahlo leha e le life, sekotlolo sena sa smoothie se na le lik'hilojule tse ka bang 300, ligrama tse 13 tsa protheine, ligrama tse 9, ligrama tse 31 tsoekere (ha ho tsoele tsoekere), le ligrama tse 6 tsa mafura. U tla fumana karolo ea 8 lekholong ea tlhokahalo ea hau ea letsatsi le letsatsi ea omega-3 fatty acids, karolo ea 17 lekholong ea litlhoko tsa khalsiamo ea hau ea letsatsi le letsatsi, halofo ea tlhoko ea letsatsi la hao ea vithamine C le karolo ea boraro ea tlhokahalo ea hau ea letsatsi le letsatsi bakeng sa magnesium le folate, mme hoo e ka bang 1 gram alpha-linolenic acid.
3 - Lefifi la Ts'oosole ea Chia Pudding
Ke mang ea sa rateng chocolate pudding? Phetolelo ena e entsoeng ka peo ea chia e na le protheine le calcium e ngata, hammoho le fiber le omega-3s, hammoho le li-antioxidants tse tsoang kocoa phofo le chia.
Pudding ena e monate ka sirapo ea maple, empa mahe a linotši a sebetsa hantle, hape. Kapa haeba u hlokometse khalori, u ka sebelisa sucralose kapa stevia.
Lijo:
- Likopi tse 2 tse sa sebeliseng lebese
- 1/2 senoelo sa chia pea
- 1/4 senoelo sa black cocoa phofo
- 1/2 teaspoon vanilla extract
- 1/2 senoelo sa sopholi sa maple
- letsoai la letsoai
Beha lisebelisoa tsohle ka sekotlolo se seholo le whisk ho fihlela se kopantsoe ka ho feletseng. Koahela sekotlolo le refrigerate bonyane metsotso e 40, empa haeba o ka emela hora kapa tse peli, ho tla ba molemo le ho feta.
Sebeletsa ka ho hlaka kapa u kenyelle li-chocolate shavings, linate tse khaotsoeng, flakes ea kokonate kapa granola. E etsa li-servings tse 6.
Tsebo ea phepo e nepahetseng:
Ts'ebetso e 'ngoe le e' ngoe e na le lik'hilojule tse ka bang 200, ligrama tse 6 tsa mafura, ligrama tse 7 tsa protheine, ligrama tse 32 tsa lik'habohaedreite le ligrama tse 8. U tla boela u kopane le karolo ea 25 lekholong ea lijo tsa letsatsi le letsatsi tsa khalsiamo, karolo ea 30 lekholong ea tlhokahalo ea hao ea letsatsi le letsatsi ea magnesium, le karolo ea 13 lekholong ea tšepe ea hau ea letsatsi le letsatsi, hammoho le gram alpha-linolenic acid.
4 - Chia Fresca
Chia fresca ke metsi a hloekileng a kopantsoeng le peo ea chia. Lemon ke mohopolo o tloaelehileng ka ho fetisisa. Ke sebaka se khathollang ho metsi a sa tobang, e le hore u ka khutlela morao 'me u fumane phepo e nepahetseng e eketsehileng.
Mona ke tsela eo ue etsang:
Lijo:
- Likopi tse 2 metsi
- Dipeo tse 2 tsa likhase tsa chia
- 1 tablespoons 2 kapa 2 lero la lemone (ho itšetlehile ka tatso ea hau)
- supuni kapa 2 ea sweetener, hape ho tatso ea hao. U ka sebelisa tsoekere, agave, mahe a linotsi, kapa sweetener leha e le efe e seng khalori e kang stevia kapa Splenda.
Litaelo:
Kopanya lisebelisoa ka nkho kapa sekotlolo ebe o hlohlelletsa ho fihlela sweetener e qhibiliha. Etsa tlhahlobo ea potlako e potlakileng ho bona hore na u batla lemon kapa monate o monate. Etsa hore seno se lule bonyane metsotso e 20 ho fihlela lipeo li le bonolo.
Boloka chia fresca ea hau firiji. U ka 'na ua hloka ho sisinyeha kapa ho tsosisa seno haeba lipeo li kopana. E etsa li-servings tse peli, e 'ngoe le e' ngoe e na le lik'hilojule tse 70 ho tsoa ho peo ea chia, le ho feta haeba u sebelisa mahe a linotsi, agave kapa tsoekere.
Haeba u rata mofuta oa lipeo tsa chia, u ka boela ua eketsa peo ea chia ho lero la hau le ratang.
5 - Frozen Raspberry Chia Pops
Li-Raspberries li na le li-antioxidants tse matla, hammoho le li-vithamine tse 'maloa le liminerale. Yogurt e eketsa protheine le khalsiamo, kahoo sena se etsa hore ho be le motsoako o phethahetseng bakeng sa phekolo e khathollang le e phetseng hantle. U tla hloka blender kapa processor ea lijo le popsicle hlobo.
Lijo:
- 2 dikopi tse tala (mocha kapa serame)
- 2 tablespoons mahe a linotši
- Dipeo tse 2 tsa likhase tsa chia
- Likopi tse 2 tsa vanilla tse ntle tse sa tšoaneng tsa yogurt ea Segerike
Litaelo:
Beha monokotšoai, peo ea chia, le mahe a linotši ho blender kapa processor ea lijo mme u kopane holimo ho fihlela o boreleli. Tšela se ka hare ho sekotlolo se seholo. Phunya ka yogurt ebe u kopanya ho fihlela o kopantsoe hantle.
Tšela motsoako oa melee, oa chia le oa yogurt ka mekotla ea popsicle, eketsa lithupa, 'me u qete bonyane lihora tse hlano. E etsa hoo e ka bang li-popsicles tse robeli.
Tsebo ea phepo e nepahetseng:
E mong le e mong oa popsicle o na le lik'hilojule tse ka bang 120, ligrama tse 8 tsa protheine, 3 dikgerama tsa mafura, 2 grams mafura, hammoho le karolo ea 20 lekholong ea khalsiamo ea letsatsi, le tlase ho milligram ea alpha-linolenic acid.
Lisebelisoa:
Lefapha la Temo la United States Super Tracker. My Recipe. E fihlile ka la 27 April, 2016. https://www.supertracker.usda.gov/myrecipe.aspx.
Lefapha la United States la Temo Patlisiso ea Temo SERvie National Nutrient Database bakeng sa Standard Reference Release 28. Motheo oa Tlaleho: 12006, Peō, peō ea chia, e omisitsoe. E fihlile ka la 27 April, 2016. https://ndb.nal.usda.gov/ndb/foods/show/3610.
Valdivia-López MÁ, Tecante A. Chia (Salvia hispanica): Tlhahlobo ea Peō ea Mexican ea Mefuta le Matlo a eona a Lijo le Matla. Adv Food Nutr . 2015; 75: 53-75. doi: 10.1016 / bs.afnr.2015.06.002.