Ka Moʻomanaʻo, nā meaʻai, a me nā hoʻohana no Chia Seeds
ʻO ka mea i hana muaʻia i ka hana pāʻani i lilo i hoʻokahi o nā mea olakino maikaʻi loa. Ua hoʻohanaʻiaʻo Chia i nā lālā e kanu i nā mea momona i uhiʻia i ka mauʻu, akā, ua weheʻia ko lākou mea huna. ʻO ke kiʻekiʻe i loko o omega-3ʻonika momona , fiber, a me nā meaʻai'ē aʻe, ua lilo nā huaʻania chia i kekahi o nā meaʻai hou.
Hukiʻia nā huaʻo Chia mai ka laau Salvia herpanica , he lālā o kaʻohana mint e ulu nei i nā hihiu maʻAmelika.
ʻO kēia mauʻanoʻano he kumuʻai nui ia no nā kamaaina o kēlā'āina no nā kenekulia, akāʻaʻole i loaʻa i ko lākou manawa i kahi'ōmaho hou o kēia manawa.
Chia Nutritional Content
ʻO nā huaʻo Chia kahi kūikawā no ko lākouʻano kiʻekiʻe o nā omega-3 mau momona a me nā antioxidants. Uaʻoi aku ka nui o nā kumulāʻau Chia i omega-3 ma mua o ke olonā, kahi punaheleʻai nui o ka omega-3 mau momona. ʻAʻole e like me nā olonā,ʻo nā kumulāʻau chia nāʻano kiʻekiʻe o nā antioxidants hiki ke mālamaʻia no ka manawa lōʻihi me ka makaʻuʻole i ka rancidity. ʻO kekahi bonus e kauʻia ana e kahi o ke kola i ka bioavailability o kona mau meaʻai me ka meaʻole i nāʻanoʻano mai ka lepoʻana a iʻole ka'ōpala. Hiki keʻaiʻia nā kumulāʻau Chia me ka māmā.
ʻO kahi hoʻokahi ounce o ka huaʻano chia (e pili ana iʻelua punetēpu) e hāʻawi ana i 137 calories, 4 grams o ka protein, 11 grams o ka fiber diet, a me 9 grams o ka momona. ʻO nā kīlī Chia i ke kiʻekiʻe nui i ka calcium, me kahiʻoihana hoʻokahi auneke e hāʻawi ana i kahi o 18% o ka waiwai i manaʻoʻia i kēlā me kēia lā.
Ma waho aʻe o kēia mau meaʻai, nā huaʻano chia kekahi kumu maikaʻi o nā minerala e like me ka magnesium, ka phosphorus, zinc, a me ka manganese.
Pehea e hoʻohanaʻia aiʻo Chia Seeds?
Hiki ke hoʻohuiʻia nā kumulāʻau Chia i kaʻai ma nāʻano likeʻole. ʻO ka hoʻohana maʻamau,ʻo ia ke kāpīpī pololei iā lākou i ka meaʻai, ka yogurt, ka salama, a me nā meaʻai'ē aʻe .
Loaʻa ma kēiaʻano e hāʻawi mai ana nāʻanoʻano chia i kahi momona maikaʻi a me kahi hālaʻi pume.
Hiki pinepineʻia nāʻanoʻano Chia i nā mea inu. Ke hoʻohuiʻia me ka wai, hana ka chia i ka'ōmole gel like me ka hāʻawiʻana i ka momona. Hiki i nā'ōpia Chia ke hoʻohuiʻia i loko o ka polina, ka wai, a iʻole ke kīʻaha wai paha. ʻO ka pīkoi Chia he meaʻawaʻawa nui i pau i Mekikoka a hanaʻia ma ka huiʻana i ka chia, ka wai, ka lemona, ka wai lime, a me ke kō.
Ua hoʻokomo pūʻia nā huaʻo Chia i ka nui o nāʻoihana kūʻai. Ma muli o kā lākouʻanoʻona a me ka'ōpala o ka'ōpū,ʻo nā kumulāʻau chia he mea maʻa mau i nā kaomi granola a me ka palaoa. Hiki i nāʻanoʻano Chia ke hoʻohuiʻia i loko o ka pancake a iʻole ka waffle hui pū no ka mea hou aku i ke kiko a me nā meaʻai.
Ke hānaiʻia nā huaʻania chia i nā moa, hoʻonui i ka nui o nā waiʻona momona omega-3 i nā hua i huaʻia e ka moa.
Chia Cautions
Ma muli o ke kiʻekiʻe o nā'ōpia chia i ke kaula, ua'ōleloʻia e hoʻopiliʻia ka hopena o nā lā i hoʻokahi iʻelua auneke. Hiki ke hoʻonāukiuki ka hanana kiʻekiʻe.
Hiki i nā'ōpia Chia ke pāʻani me kekahi mau lāʻau, e like me nā lāʻau lāʻau, nā lāʻau o ke koko he nui, a me ka aspirin. E kamaʻilio mau i kāu kauka ma mua o ka hāʻawiʻana i chia i kāuʻai.
ʻO ka poʻe i loko o nā meaʻeha o ka meaʻai nui e ho'āʻo i nā kumulāʻau chia me ka hoʻolaha, i nā mea'ē aʻe i nā maʻi allergies iʻikeʻia i nā hua a me nāʻanoʻano.