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Какви ползи за здравето носят малките семенца на чия (салвия) Семената от чия са се използвали и като храна и като лекарство още от древните маи, инки и ацтеки. Тази наричана днес суперхрана се е считала тогава за толкова полезна, че била по-ценна от златото. Семената от чиа са пълни с витамини, минерали, антиоксиданти, омега-3 мастни киселини, фибри и протеини. Освен че са богат източник на полезни хранителни вещества, тези семена помагат също за балансирането на кръвната захар и за понижаването на холестерола. Чиа, или Salvia hispanica, е цъфтящо растение, разпространено най-масово днес в Мексико и Гватемала. Достига височина до около метър. Чиата има лилави и бели цветове, които в края на всяко стръкче формират грозд и там на групички се намират семената. Семената от чиа са най-важната част от растението и са източникът на хранителните вещества. Тези семена се считат за завършен протеин и съдържат калций, бор и желязо, като антиоксидантните им свойства надминават над 3 пъти тези на боровинките. Богати на омега-3 мастни киселини и фибри Семената от чиа са истинска хранителна електроцентрала и са пълни с омега-3мастни киселини и фибри. Те, подобно на лененото семе, са готови за консумация без да трябва да се стриват и могат да се съхраняват в продължение на много време без да гранясат. Една порция семена от чиа може да ни осигури и 1/3 от необходимата дневна доза фибри. Поради високото си съдържание на омега-3 и фибри, семената от чиа могат да ни помогнат да отслабнем - те засищат за по-дълго и помагат на тялото да елиминира ненужните токсини. Кръвна захар и баланс на липидите Семената от чиа имат способността да стабилизират нивото на кръвната захар. Когато се ядат те образуват гел в стомаха при храносмилане и така забавят превръщането на въглехидратите в захар. Това позволява на тялото да остане сито за по-дълго време, дава му повече постоянна енергия и предотвратява рязкото покачване на кръвната захар. Семената от чиа, според публикация в British Journal of Nutrition от 2009 г., стабилизират нивата на холестерола и триглицеридите и намаляват общото количество натрупани мазнини. Стабилизиране на електролитите и флуидите Семената от чиа имат хидрофилични свойства, които ги превръщат в ефективен стабилизатор на течностите и електролитите в тялото. Тези семена имат способността да абсорбират вода 12 пъти повече от собственото си тегло. Затова консумацията на семена от чиа ще ни помогне да регулираме телесните флуиди и да намали риска от дехидратация. Тъй като семената от чиа ни поддържат хидратирани, те са чудесна добавка към диетата ни, особено ако правим много физически упражнения.
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In today’s world, everyone is driven by the motto of ‘Health is Wealth’. Being healthy and fit is the topmost priority on everyone’s list. However, different people have different opinions. For many, the definition of fitness is religious workouts and training, while for the others it is eating the right diet. From nutrition experts to gyms, we approach methods of varying degree to stay healthy. Some people even befall to medicines and drugs to help them stay fit. But what we fail to grasp is the essential fact that proper health can only be derived from natural sources. Chia seed is such a natural source which offers exemplary health benefits. Belonging to a mint family of flowering plants, Chia is famous for its seed. The seed is an extremely rich source of vital nutrients, especially fatty acids. Another benefit of Chia seeds is they are a prominent source of extractable oil. Health benefits of Chia seeds are particularly well renowned across the American continent. Major consumption of Chia seeds is observed in Mexico, Ecuador, Argentina and other American countries. Health Benefits of Chia Seeds Omega-3 Fatty Acids Chia seeds contain surplus amounts of polyunsaturated fats, mainly omega-3 fatty acids. These omega-3 fatty acids reduce inflammation and effectively increase cognitive performance. Besides from being a major source of omega-3 fatty acids, chia seeds also are rich in various nutrients and minerals. Fiber Fiber is an important nutrient which reduces cholesterol and improves bowel function. Fiber present in chia seeds deals with inflammation and many other health related problems. Anti-oxidants Excessive oxygen in our body may cause problems such as cancer and aging. Antioxidants play a major role in controlling the amount of oxygen in our body thereby protecting us from radicals and cancer. Antioxidants are also a must for a long and healthy life. Weight Loss Health benefits of chia seeds even extend to weight loss. Owing to large amounts of fiber and proteins, chia seeds can help reduce the appetite of an individual. They are also believed to absorb water, fats and other carbohydrates making a person feel fuller for a long time. Heart Disease Besides from improving body metabolism, minerals present in chia seeds play a significant role to reduce cholesterol and limit heart risks. Chia seeds also lower triglycerides and raises HDL cholesterol thus, reducing inflammation, heart-related risks, and insulin resistance. Diabetes Another application of health benefits of chia seeds is treatment of type-2 Diabetes. Owing to huge proportions of fiber in chia seeds they help reduce blood sugar and insulin resistance which are often deemed as the main cause for type-2 diabetes. Studies and research also supports the fact that chia seeds tackle type-2 diabetes efficiently. Mineral The nutritional quotient of chia seeds is really high especially in terms of minerals. Research says that two tablespoons of chia seeds contain 24% calcium, 50% magnesium and 35% phosphorous. These minerals are quintessential for body metabolism and DNA synthesis. Hydration Fluids are must for a body. Low body fluids cause dehydration leading to several health risks. Chia seeds tend to support body hydration by maintaining appropriate levels of fluids. They also ensure the electrolyte balance in your body. Joint Pain Daily consumption of Chia seeds is bound to get rid of pain in knees and other joints. Chia seeds are full of omega-3 fatty acids which are well-known for their anti-inflammatory properties. Hence, chia seeds can be said to provide pain relief in joints. Energy Booster Of many health benefits of chia seeds, the one which is touted as the best is improvement of stamina. Scientists also believe that chia seeds can be used as an alternative for sports drink. This is because of hydration characteristics offered by chia seeds. The presence of fibers and proteins is also one of the reasons it can be used as a post-workout shake. Cleansing Agent Chia seeds work as a bowel regulator so as to clean all your intestines naturally. The detoxing properties of chia seeds are equivalent to a vacuum sucking up the nasty waste found in your digestive track. Skin Glow Apart from health benefits, chia seeds also offer several beauty benefits. The antioxidants found in chia seeds treat skin inflammation and wrinkles making skin smooth and glow. Balances Hormones Stress is a major cause of hormone imbalance. And hormones being such an important factor must always be kept in balance or else the results can be really devastating for your skin. Omega-3 present in chia seeds controls and keeps your hormone healthy so that your skin doesn’t get affected and always look special. Anti-Aging Agent Chia seeds also contain a considerable quantity of Zinc which is hailed as a miracle mineral for anti-ageing. Zinc combined with fibers offers aging resistance thereby making your skin look younger and more natural. Dark Spots Magnesium present in chia seeds regulates blood sugar in your body in turn keeping your hormones healthy. It also keeps your central nervous system in check helping your fight anxiety and stress. Hence, it is safe to determine that chia seeds help you get rid of dark spots and other skin problems effectively. While we can easily gauge from the above list of health and beauty benefits that chia seeds are a force to be reckoned with, we still haven’t figured out a way to include them in our diet. For that quickly go through the below guidelines on how to eat/use chia seeds: - Chia seeds are often used as an egg substitute in baking. - The best way to include chia seeds in a diet is to add them in deserts because of their mildly sweet taste and nutty experience. - Chia seeds can also be added to gravy or soups to thicken them. - Chia seeds are often boiled and eaten along with sprouted beans or salads. - They are the best for breakfast. So consider eating a few spoons of cooked chia seeds daily in breakfast. - You can also make an energy drink out of chia seeds.