http___fitbg.net_chia-semena__1.xml
https___donnakerfoot.com_chia-seeds-superfood_.xml
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Чиа (или чия) представляват малки черни семена на растението чиа (salvia hispanica). Но не се заблуждавайте от размера им — хранителната стойност на тези дребосъци е наистина впечатляваща. За родина на чиа се смятат Мексико и Гватемала — в древността те са били основна храна на ацтеките и маите. Всъщност на езика на маите "чиа" означава "сила". Ползи за здравето от чиа Семената от чиа се считат за изключително здравословна храна поради високото им съдържание на: Водноразтворими фибри, които подпомагат храносмилането. Растителни омега-3 мастни киселини (алфа-липоева киселина или ALA). Висококачествен протеин. В 100 гр семена от чиа се съдържат около 16 гр белтъчини. Съдържат 8 от 9 незаменими аминокиселини. Антиоксиданти. Антиоксидантното съдържание на чиа е по-високо и от това на боровинките. Богат минерален състав. Чиа съдържат 5 пъти повече калций от прясното краве мляко и 3 пъти повече желязо от спанака. Богати са също и на магнезий, желязо, фосфор, мед, манган и селен. Консумацията на чиа може да понижи риска от сърдечно-съдови заболявания и диабет, да благоприяства функцията на храносмилателната система и да повиши серумните нива на омега-3. Семената от чиa имат високо съдържание на растителни омега-3 мастни киселини (алфа-липоева киселина или ALA). При консумацията на чиа семена апетитът намалява като по този начин се ограничава и количеството на приетите калории и токсичните вещества, които биха постъпили в организма. Тази "блок система" спомага за намалянето обема на стомаха, ако имате разширен стомах. Чиа семената абсорбират 10 пъти повече вода от собствения си обем. Така в червата те образуват една обемиста маса, която създава чувство за ситост и щади лигавицата. Варианти за консумация Поради неутралния си, ненатрапчив вкус семената от чиа могат да бъдат добавени към всякакви храни и напитки. Можете да консумирате тези семена: Като добавка към напитки: сок, вода, смутита и т.н. - Като добавка към салати и ястия (може да ги добавите към овесена каша). Като съставка на домашни сладки, кексове и други десерти. При приготвянето на хляб, питки и козунаци. Поради способността им да абсорбират течности и да образуват гел, в различните рецепти могат да се ползват като сгъстител или като заместител на яйца. Накисването на семената от чиа преди консумация е препоръчително, но не задължително. Във видеото долу може да видите как обема на чиа семената нарастват многократно само за няколко минути. Хранителна стойност Семената от чиа съдържат 486 калории на 100 грама. Като тегло те са 6% вода, 46% въглехидрати (от които 83% фибри), 34% мазнини и 19% белтъчини. Таблицата долу ви предоставя пълната информация за наличните хранителни вещества. Препоръчителен дневен прием Семената са от чия са прекрасен източник на минерали, но съдържанието им на витамини е бедно. Поради тази причина трябва да включваме разнообразни храни в диетата си, а не да разчитаме единствено на "суперхрани". Две дози на ден от по 20 грама са напълно достатъчни. Така ще почерпите ползите от консумацията на чиа семена. Снимка: Flickr Creative Commons
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Chia Seeds, Superfood Chia seeds are truly a super food. They’re loaded with nutrients, yet they contain very few calories. October 11,2015 | the WELLTODO Lifestyle, photo credit:donnakerfoot.com Just one ounce contains 4 grams of protein, 18 percent of the RDA for calcium (five times the amount in milk), 30 percent of the RDA for manganese and magnesium and 27 percent of the RDA for phosphorous, in addition to containing three times as much iron as spinach as well as a good amount of zinc, Vitamin B3, potassium, Vitamin B1 and B2. Fiber is linked to reduced inflammation, lower cholesterol and it helps to regulate bowel function. Getting enough fiber can also help you lose weight as it makes you feel fuller longer. Chia seeds are an excellent source of fiber, with a whopping 10 grams in just 2 tablespoons, or one-third off the daily recommended intake of fiber Chia seeds are a very rich source antioxidants. Antioxidants protect the body from free radicals, which helps to prevent premature aging and keep you looking younger. Salmon is practically legendary for its omega-3 content, but gram for gram, chia seeds have more. The lipid profile of the seeds is composed of 60 percent omega-3s, which makes them one of the richest plant-based sources of these fatty acids, specifically of alpha-linolenic acid, or ALA. This can help reduce inflammation, reduce high cholesterol and enhance cognitive performance. Chia seeds be an important part of regulating insulin levels. They are known to reduce insulin resistance and decrease abnormally high levels of insulin in the blood. Chia seeds are naturally gluten-free. They contain no gluten or grains, which means you can derive all of the nutritional benefits of chia seeds, even if you’re on a gluten-free diet. As chia seeds are loaded with Vitamin E, eating them regularly can help keep your skin smooth, supple and soft. Vitamin E is a powerful antioxidant that helps battle inflammation as well as wrinkles. Chia seeds are an outstanding source of protein, particularly for those who eat little or no animal products. They also contain a good balance of essential amino acids, which means the body is able to make good use of the high quality protein the seeds contain. Those who consume plenty of protein have been found to experience a reduced appetite as well as fewer obsessive thoughts about food. Chia seeds are the ultimate stress buster. As the seeds are filled with lots of magnesium, known to help keep cortisol (a.k.a. the stress hormone) levels low, adding them to your meals can help relieve stress. They’re also rich in tryptophan (that well-known substance in the Thanksgiving turkey that makes you sleepy), which helps the body produce serotonin, in turn, helping to battle anxiety. If you suffer from frequent bloating, munching on chia seeds can help. Their high level of potassium, twice as much as a banana contains, helps you to look and feel less bloated. Consuming chia seeds increase energy and endurance. In fact, legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day. One small study found that chia seeds can partly replace drinks like Gatorade as a way of carb loading for endurance athletes, though more research needs to be conducted to confirm this. The high omega-3 content of chia seeds can also help you have a healthier head of hair. These essential fats are known to strengthen hair as well as nails. As protein is also crucial for healthy hair growth, not getting enough can slow hair growth and cause hair loss, which means consuming protein-packed chia seeds can help you to have stronger, longer locks. So how much is enough? In general there are no restrictions on how much chia you can consume each day but it is unnecessary to consume more than 20g of chia seeds daily. The amount of seeds you need to consume will vary based whether you are hoping to increase your intake of fiber, calcium or omega-3s. For example, those that consume 15 to 20 grams (2 to 3 tablespoons) of chia seeds will fulfill their daily requirement of omega-3s. Confirm the following dosages with your doctor and do not stray from the agreed dosage. - Adults may consume 15-20 grams of chia seeds per day. - Those between the ages of 10-18 may consume about 10 grams of chia seeds each day. - Children under 10 should not consume more than 1 tablespoon of chia seeds. - Those using chia seeds for cardiovascular shielding may take 33-45g of blended seeds daily for three months. Healthy Chia Seeds Recipes - Chia Gel. A teaspoon of soaked chia can be made into approximately ten tablespoons of chia gel. This added volume slows down the release of the nutrients to help you feel full for a longer period of time. Allowing two tablespoons of chia seeds to steep for 20 minutes in a cup of water will provide an adequate supply of chia for several days. Combining this gel with equal parts juice will make it more palatable. - Homemade Pudding. Combine a half cup chia seeds, two cups coconut or other milk, 2-3 tablespoons cocoa powder to taste, a tablespoon sweetener of choice and a teaspoon vanilla in a blender. Blend the mixture until it is smooth and allow the mixture to thicken in the refrigerator for 10 minutes. - Chicken Soup or Gravies. Adding chia flour to soup or gravy will provide a healthier thickening agent than standard white flour. - Crackers. Mix chia with equal parts coconut milk, sea salt and garlic powder then bake at a low temperature for a few hours until they are solid. - Salads. Adding chia sprouts to water, rinsing off the water and replacing it with fresh nutrients every 12 hours for a few days will allow you to grow sprouts which can be added to salads. - Chia Tea. Combining a few tablespoons of chia seeds to steep in hot water will create an energizing tea. Sweeten with coconut milk or your sweetener of choice.