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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.
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I love incorporating a variety of seeds into my diet and I have to say that chia seeds have become my favorite, in part because they are so convenient to use, easy to digest and are gluten-free. I am gluten intolerant. Chia seeds were originally cultivated in Mexico and Guatemala. They were a very important food source for the Aztecs, valued for their nutritional and medicinal properties. They come from a flowering plant in the mint family, the salvia hispanica. The seeds come in a white, dark brown or black color. They are small, flat and oval-shaped and have a smooth, shiny texture. They are packed full of vitamins, minerals, protein, fibre and omega-3 fatty acids. Important Benefits of Chia Seeds Chia seeds are very high in fibre, which makes them great for digestion. They contain mucin, which reduces inflammation in the digestive tract. They create a gel-like substance in the gut because of their soluble fibre content and they feed the friendly bacteria in the gut. Chia seeds are usually well-tolerated as they don't contain gluten or other known allergens. They contribute to regular bowel movements and healthy stools. Chia seeds contain around fourteen percent protein, which is alot compared to other plants. Their protein is more easily digested than the protein in beans, soy and peas. This makes them a great choice for vegetarians. The amino acids they contain helps the body to utilize the protein. They contain tryptophan, an amino acid which is also found in Turkey. This amino acid helps to regulate moods and sleep as well as appetite. Because chia seeds have the capacity to absorb more than twenty times their weight in water, they expand in the stomach giving a feeling of fullness. This gives a feeling of fullness which reduces appetite and could lead to weight loss, including a reduction of fat around the stomach. Because of the liquid they can hold, they help prevent dehydration. Chia seeds are also high in zinc. Zinc helps the body increase leptin, which also regulates the appetite as well as energy levels. Like flax seeds, chia seeds are high in omega-3 fatty acids. These are good for brain health. However, the fatty acids they contain are mostly ALA (alpha linolenic acid) They don't supply the DHA fat. ALA though, has been found to limit the growth of cancer cells in breast and cervical cancers, without harming the healthy cells. Chia seeds can help ñower the risk of heart disease and type 2 diabetes. They contribute to a lowering of the blood pressure and help the body to balance blood sugar naturally. Along with phosphorus, which is needed to synthesize protein for the repair and growth of tissues and cells, chia seeds contain manganese, magnesium,zinc and more calcium than most dairy products. They are great for the bones and teeth and can help prevent osteoporosis. They also help in the building of strong muscles. Calcium is the building block of teeth and zinc prevents plaque from setting onto the teeth. The Aztecs used chia seeds for strength and endurance. They contain 2.7 times more iron than raw spinach and are great for enhancing performance during exercise. Chia seeds are one of the richest sources of antioxidants, containing even more than blueberries. Because of this they facilitate skin repair and reduce the effects of ageing on the skin, preventing further damage. It is believed that chia seeds are beneficial for the health of the heart. They reverse oxidative stress, which means atherosclerosis is less likely to develop. They help prevent metabolic disorders, such as too much fat in the blood, as well as reducing bad cholesterol and inflammation. How to Use Chia Seeds Chia seeds are very easy to use. They are often sprinkled over various dishes and can also be added to smoothies. They increase the nutritional value of anything they are added to, without affecting the taste. Ulike flax seeds, they don't need to be ground before use. However, it is recommended to soak them. They will turn into a gel because of the amount of liquid they can hold. I always soak them before consuming them, either in water or apple juice. It is recommended to soak one-and-a-half tablespoons of chia seeds in one cup of water or juice from anywhere between thirty minutes to two hours. I have never tried grinding them but they can be ground in a coffee grinder or by using a mortar and pestle. They need to be ground dry. Grinding or soaking the seeds before use ensures getting the benefit of their nutrients. Chia seeds are generally well-tolerated and without side effexts as they don't contain known allergens. However, some people have experienced digestive upsets if consuming large quantities of them because of the high fibre content. As with most foods, they are best in moderation. Not much is known about the use of chia seeds during pregnancy and breast feeding, so they are best used with caution or even avoided at this time. Chia seeds can increase the levels of triglycerides, a type of fat found in the blood. In some people, triglyceride levels are already too high. In this case, it is better to eat a chia seed called 'salba', which does not significantly increase these levels. Chia seeds contain alot of alpha-linolenic acid. Research suggests that large amounts of this in the diet could possibly increase the risk of prostate cancer. Even though, chia seeds are added to many things, it has been found that eating them dry could cause problems with swallowing, hence the recommendation for soaking them before use. They have the ability to fully expand in liquid and it is possible that if they haven't been soaked, they could cause an obstruction in the esophagus. How To Store Chia Seeds Chia is easy to cultivate organically because the leaves of the plant contain essential oils which repel pests. There are no major pests or diseases affecting chia production. So finding organic chia seeds to buy is not difficult. When purchasing chia seeds, avoid the red seeds as they are immature. Both black and white seeds are good, but avoid the black seeds that are smaller than regular chia seeds as they are weed seeds. The best way to store chia seeds is in a sealed glass jar in the refridgerator. The antioxidants in chia seeds mean that they can be stored in a dark, cool place, such as a kitchen cupboard, for a couple of years. However, storing them in the refridgerator will extend their shelf-life for up to four years. If they are purchased in a vacuum-sealed package, it is not necessary to put them in the fridge until the packet has been opened.