Chia tsaba sun kasance abincin abinci na tsohuwar al'adu. Aztecs, Mayans da 'yan asali na Amirka suna da daraja ga tsaba da yawa a matsayin tushen samar da makamashi da abinci. Wannan ƙananan superseed ya tsira daga cikin shekaru daban-daban - kuma Chia Pet ™ craze (!), Ya zama mai amfani mai mahimmanci ga masu dafa abinci marar amfani.
Ƙarin Omega 3 Magunguna mai ƙari fiye da Flaxseed
Kila ka ji game da muhimmancin kara kayan hakar omega 3 don cin abinci naka.
Omega 3 fatty acids sunadarai sunadarai polyunsaturated, suna da muhimmanci ga kiwon lafiya saboda an san su don rage ƙonewa da hadarin cutar cututtukan zuciya.
Ayyukan 1-oce na chia (salvia herpanica L) yana dauke da kimanin 4.9 grams na omega 3 mai albarka. Misali, flaxseed, wani kyakkyawan kayan shuka na omega 3, ya samar da kimanin 1.8 grams na omega 3 mai albarka a cikin aiki guda 1.
Asali: Asusun USDA Standard 20; Jami'ar Tufts - Makarantar Medicine
Ƙari mafi tsayi a kan ƙananan wake fiye da wake
An yi amfani da fiber mai soluble tare da kiyaye al'amuran al'ada, matakan cholesterol mai kyau da kuma goyan bayan kawar da lafiya. Ayyukan da ake amfani da su guda 1 da ake kira chia tsaba sun ƙunshi 10.6 grams na fiber. Yi kwatanta haka don oatmeal, wani maɗaukaki mai kyau na fiber mai narkewa. Kwancen 3/4 na kyauta mai kyauta kyauta kimanin 2.8 grams na fiber mai narkewa. Kwatanta tsaba na tsaba zuwa flaxseeds , wanda ke ba da nau'in kilogram 7.6 na fiber a cikin aiki guda 1.
A bayyane yake, idan kuna aiki don ƙara yawan fiber mai soluble a cikin abincinku, ana sayar da tsaba na chia.
Source: USDA Standard Reference 20
Madogarar Maganin Kwayoyin Tsari
Muna ɗauka kan abincin da muke da shi lokacin da muke tunani game da kara ƙwayar abincin mu. Amma tsire-tsire duniya cike take da abincin da ke da albarkatun alli.
Broccoli shine babban tushen sauye-sauye mai sauƙi kuma yana juya, don haka suna da tsaba. Ayyukan da ake amfani da su guda daya-1 na gine-gine na chia suna bayar da miliyon 177 na calcium. Kashi guda 5-inch ne na broccoli na steamed ya ƙunshi 56 MG na alli.
Source: USDA Standard Reference 20
Ƙari mafi Girma Akan Gudun Duka A Fiye Da Beans
Kuna cin ganyayyaki ? Idan haka ne, kuna iya neman albarkatun gina jiki mai kyau. Ayyukan da ake amfani da su guda 1 da ake kira chia tsaba suna da nau'o'in furotin 4.4. Yi kwatankwacin wannan aiki tare da wake-wake guda 1 da aka samar da koda koda wanda ya samar .01 grams na gina jiki. Kamar yadda kake gani, duk abin da ake bukata a kowane abu yana da kayan abinci mai mahimmanci.
Yadda za a yi amfani da Chia Seeds da Chia Flour a Gluten-Free Cooking
- Yi amfani da hatsi don maye gurbin qwai a girke-girke. A lokacin da aka haxa da ruwa, tsaba na chia, a cikin fiber mai narkewa, ta samar da gel. Sanya 1 tablespoon na chia tsaba a cikin kofin kuma ƙara 3 tablespoons na ruwa. Yarda da cakuda don zama kimanin minti 15. 1/4 kopin hydrated chia tsaba daidai kamar 1 kwai.
- Yayyafa chia tsaba a kan hatsi da yogurt.
- Yi amfani da gari mai hatsi a cikin nau'o'in girke-girke maras yalwa kamar sauyawa 1 zuwa 1 ga alkama. A cewar Nuchia Foods, mai sana'anta na Flour (Chiga Seed Flour), abincin su ya zama wakili na 1: 1 na alkama.
- Gudun dafa don amfani da gari na chia a cikin burodi marar yisti : Gyara hatsi mai hatsi a gaban yin amfani da shi, amfani da ƙananan hanyoyi yayin yin burodi tare da gari na chia da kuma karuwa da lokaci ta kimanin kashi 5%. Alal misali, idan girke-girke yana kira zuwa ga minti na minti 60, ƙara lokaci ta kimanin minti 3 don sakamako mafi kyau.
A lokacin da koyi don amfani da sabon mai amfani da guguwar gurasar kamar gurasar gari, gwajin! Yi la'akari da lokacin yin burodi, girman nau'in pans, da kuma irin girke-girke da ake amfani.