Peo ea Chia ke Mohloli o Molemo oa Fibre le Omega-3 Mafura a Mafura
Lipeo tsa Chia e ka 'na ea e-ba nyenyane, empa li fana ka phepo e khōlō e le mofuta oa omega-3 fatty acids le fiber. Na ho na le litla-morao ho ja peo ea chia?
Tlhahiso ea hore na peo ea chia e na le litla-morao tse ling e ka bokelloa ho tsoa litekong tse ling tse laolang ka tsela e sa tloaelehang, ho batlisisa hore 'peo ea matla e matlafatsa matla kapa boima ba' mele .
Lithuto ka Lipeo tsa Chia
Mongoli oa Moetapele oa liteko tse peli tse joalo, Motsamaisi oa laboratori ea "Appalachian State University's Human Performance Laboratory" David Nieman, a re lihlooho tsa liteko tse 'ngoe li ile tsa fuoa li-tbsp tse 50 tsa mobung kapa lipeo tse feletseng tsa chia metsi letsatsi le leng le le leng - ka makhetlo a mabeli a 25 g ka ntle ho mpa .
Nakong ea thuto ea libeke tse 12, barupeluoa ba ile ba hlahlojoa ka litekanyetso tsa tlala le matla, hape le matšoao a ho senya lijo tse kang ho otloa ke pelo, ho qhotsoa, ho senya, ho nyefoloa kapa letšollo.
Ho sa tsotellehe hore na tekanyo ea tekanyo ea lipeo tsa chia e ne e ka ba ligrama tse 19 tsa fiber e eketsehileng letsatsi le leng le le leng, sehlopha sa Nieman se ngola hore litaba ha lia ka tsa tšoaroa ke mathata a ho senyeha ho sa tsotellehe hore na li na le lipeo tsa chia e le tlatsetso, kapa sebaka sa placebo se entsoeng ka mobu kapa peō e feletseng ea poppy .
Phuputso ea 2009, e hatisitsoeng ka Lipatlisiso Tse Ntle , e ile ea hlahloba hore na ho ja ligrama tse 50 tsa peo ea chia letsatsi ka leng ho tla fella ka ho lahleheloa ke boima ba 'mele . Ha ea ka ea etsa joalo.
Ho ea ka Wayne Coates, moprofesa le mongoli oa Chia: Complete Guide to the Ultimate Superfood e ngola hore ho senya ho ka 'na ha bakoa ke ho ja boholo ba lipeo tsa chia hobane dipeo li noa metsi ka mpeng nakong ea ts'ebetso. O khothaletsa ho eketsa metsi a hau a ho kenya letsoho ho thibela karabelo ena.
Ho thoe'ng ka Liphello Tse Ntle Tsa Bophelo ?
Phello e ntle ea ho eketsa peo ea chia ho lijo tsa hau ke hore ba ka thusa ho ntlafatsa litekanyetso tsa mali tsa mafura a itseng a phetseng hantle, joalokaha ho bontšitsoe ho e 'ngoe ea lithuto tsa Nieman, phuputso e phatlalalitsoeng ka 2012 ho Journal of Alternative and Complementary Medicine .
Har'a 62 ho feta boima ba 'mele ho feta bo-'mè bo botle ba meriana, ba jang ligrama tse 25 tsa dipeo tsa chia letsatsi le leng le le leng ba ile ba eketseha ka alpha-linolenic acid (ALA) le eicosapentaenoic acid (EPA) maling a bona. Leha ho le joalo, mafu a mangata a kang lefu la mali kapa ho ruruha ha aa ka a fapana pakeng tsa ba jang peo ea mobu, e feletseng kapa e seng ea chia.
Ntlha ea bohlokoa?
Peo ea Chia e ntse e le mohloli o nepahetseng oa fiber le omega-3 fatty acids mme e ka u thusa ho theola boima ba 'mele kahobane a noa metsi,' me metsi a ka har'a lijo a bontšitsoe hore a khotsofatse nako e telele ho feta metsi a jeoang. U ka 'na ua ikutloa u lokolohile ho eketsa peo ea chia ho lijo tsa hoseng tsa ho tsofala kapa botala ba smoothie , ntle le ts'oaetso ea mathata a ho senya lijo hamorao. Leha ho le joalo, haeba li baka khase kapa li-intestinal bloating, tekanyo ea chelete eo ue jang letsatsi le leng le le leng, leka ho eketsa metsi a hao , 'me u lumelle' mele oa hao hore o fetole mofuthu o eketsehileng butle-butle.
Lihlooho Tse Amanang:
- Ke hobane'ng ha ho ja metsi a hao ho khotsofatsa haholo ho feta ho noa
- Tse ling tsa bophelo bo botle: peo e tšoeu kapa e ntšo ea chia?
- Mokhoa oa ho kotula melemo ea bophelo bo botle ba peo ea chia
Lisebelisoa:
Coates, Wayne. Chia: Tataiso e Felletseng ea Lijo tse Ntle Tse Hloahloa. Sterling Publishing. 2012.
David Nieman, Mookameli oa Labor Performance ea Batho, Univesithi ea Naha ea Appalachian. Puisano e entsoeng ka la 30 April, 2013.
Nieman DC, Cayea EJ, Austin MD, DA Henson, McAnulty SR, Jin F. "Peō ea Chia ha e khothalletse ho theola boima ba 'mele kapa ho fetola mabaka a kotsi a batho ba baholo ka ho fetisisa." Lijo . 2009 Jun; 29 (6): 414-8
Nieman DC, Gillitt N, Jin F, DA Henson, Kennerly K, RA e le kannete, Ore B, Su M, Schwartz S. "Chia peo ea supplementation le lisosa tsa likotsi tsa basali ba feteletseng: metabolomics lipatlisiso." J Molemo o mong oa tlatsetso. 2012 Jul; 18 (7): 700-8.