ʻO nā hua Chia nā hale mana liʻiliʻi i hoʻopiha ʻia me nā meaʻai, a mahalo i ko lākou piʻi nui ʻana i ka kaulana, ke kūʻai ʻia nei lākou i nā hale kūʻai. ʻO ko lākou loaʻa ʻana ua alakaʻi iā lākou e hoʻohui ʻia i nā mea āpau mai nā ʻaʻahu saladi, nā mea inu ikaika, i nā pahu kokoleka a me nā puddings. A, ke hauʻoli nei paha ʻoe i kāu lawelawe ʻana i ka ch-ch-ch-chia, ʻaʻole ʻoe i ʻike i ke kumu e pono ai kēia mau hua liʻiliʻi i ke olakino. Ua ʻike ʻia nā hua Chia mai ka makahiki 3500 BC, i ka wā i hoʻomaka mua ai ka poʻe koa Aztec e hoʻopau iā lākou e hoʻopiha hou i kā lākou mau pihi a ʻoi aku ka ikaika. Ma ke ala, ʻo ka huaʻōlelo "chia" ma ka ʻōlelo Mayan ʻo ia ka "ikaika". I ia mau lā, hoʻohana ʻia kēia mau hua no ka lāʻau lapaʻau a me ke kālā. ʻO ka nūhou maikaʻi ʻaʻole pono ʻoe e lilo i koa Aztec e ʻohi i nā pono āpau o nā hua chia. Ua hana ʻia nā haʻawina he nui e hōʻike ana i ko lākou pono a me ka maikaʻi i ka hoʻoponopono ʻana i nā pilikia olakino. Eia ʻelima o kaʻu mau mea punahele: 1. Pūnaehana hoʻoheheʻe olakino He kiʻekiʻe ka hua chia i ka fiber, no laila, ʻaʻole ia he mea kupanaha no ka maikaʻi o ke olakino. Hoʻokahi auneke (28g) o nā kumulāʻau chia he aneane 11g o ka fiber, ʻo ia hoʻi, ʻo ka lawelawe hoʻokahi wale nō o kēia superfood e hāʻawi aku ma mua o hoʻokahi hapakolu o ka ʻai ʻana o ka fiber i kēlā me kēia lā i ʻōlelo ʻia e ka American Dietetic Association. A no ka mea, hoʻoikaika nā meaʻai fiber kiʻekiʻe i ka ʻai ʻana maikaʻi, pale pū lākou i ka hana ʻole o ka ʻōpū.
2. Kiʻekiʻe ikehu pae Ke ʻimi nei mākou a pau i kahi kumu maoli o ka ikehu: ʻo ka poʻe i loaʻa i ka maʻi hoʻoluhi mau loa, a i ʻole ka luhi adrenal, a me ka poʻe makemake wale e hoʻopiha i ka ikehu i hoʻolilo ʻia i ka pō ʻino i mea e hoʻopau pono ai i ka lā aʻe. Ma hope o nā mea a pau, ʻaʻole ia he mea kuhi i ʻai nā koa Aztec i nā hua chia! Eia kekahi, ua maopopo ia lakou he ikaika keia mau anoano a ua haawi aku lakou ia lakou i ka hiki ke haawi i ke kanaka me na mana kupua. He mau kaukani makahiki ma hope mai, ua ʻike ʻia kahi noiʻi i paʻi ʻia ma ka Journal of Strength and Conditioning ua hoʻomaikaʻi nā hua chia i ka hana kino. Ua hoʻoholo ka poʻe ʻepekema ʻo nā hua chia e hāʻawi i nā mea pāʻani i nā pōmaikaʻi hoʻomaʻamaʻa 90 mau minuke e like me nā mea inu haʻuki maʻamau, ʻaʻole wale lākou i loko o kēlā mau mea ʻino. 3. Puuwai ola kino He kiʻekiʻe nā hua Chia i nā momona olakino, hāʻawi ʻoi aku i nā momona momona omega-3 ma mua o ka salmon. No ke aha he mea nui ia? Wahi a ka Cleveland Clinic, hiki i nā momona maikaʻi o nā hua chia ke hoʻohaʻahaʻa i ka LDL ("kino" cholesterol) a me nā pae triglyceride i loko o ke koko, a me ka hoʻonui ʻana i ka HDL ("maikaʻi" cholesterol). Eia kekahi, hoʻomaʻamaʻa nā hua chia i ke koko a hoʻomaha i ka mumū.
4. внижение весР° Ma waho aʻe o ka hoʻonui ʻana i ka ikehu, ʻo nā hua chia kekahi mea hoʻoikaika metabolic kūlohelohe, he mea nui loa ia no ka poʻe makemake e lilo i mau paona (a ʻoi aku paha). Eia kekahi, ʻo ka hua chia kekahi o nā kumu kanu maikaʻi loa o ka protein, ʻo ia ka mea e loaʻa i kou kino nā mea pono a pau no ka ulu ʻana o ka ʻiʻo a me ka puhi ʻana i ka momona. He maikaʻi loa nā hua Chia i ka hoʻomoʻa ʻana i ka wai (huhū nui lākou i ka wai), e hoʻolōʻihi i ke kaʻina hana ʻana a hiki iā ʻoe ke ʻike ʻole i ka pōloli a me ka make wai no ka lōʻihi. (Akā, mai hoʻomāhuahua ʻoe!) Ma ka hoʻohui wale ʻana i nā hua chia i kāu ʻai, e inu nui i ka wai i ʻole e lohi nui kāu ʻai ʻana a lilo i constipated. ʻO ka mea hope loa, he waiwai nā hua chia i nā antioxidants a me nā minela koʻikoʻi e like me ka calcium, phosphorus, magnesium, a me nā mea hou aku, no laila hiki iā lākou ke kōkua i kou kino e hoʻopiha i nā meaʻai i nalowale i ka wā hoʻoikaika.
5. Nā iwi a me nā niho olakino No ka mea, he waiwai waiwai ka hua chia no nā huaora a me nā minela, a no ka mea, ʻaneʻane 99% o ka calcium o ke kino i loaʻa i loko o nā iwi a me nā niho, maopopo ke kumu i waiwai nui ai kēia mau hua no ka iwi a me ke olakino niho. Hoʻokahi auneke (28 g) o nā kumulāʻau chia he 18% o ka ʻai ʻana o ka calcium i kēlā me kēia lā, a ʻo kā lākou zinc e kōkua i ka pale ʻana i ka tartar a hoʻopau i ka hanu ʻino.
Puna: Unuhi: Lakshmi