Kev Noj Qab Haus Huv, Siv, thiab Ntau Ntxiv
Chia ( Salvia hispanica L. ) yog ib tsob nroj uas noob tau cog kev lag luam raws li lub ntuj tsim kho qee yam mob. Piv txwv li, ntau cov neeg tawm tsam hais tias chia noob tuaj yeem txhawb kev poob qis , ua kom muaj ntshav qab zib nyob rau hauv kos, tiv thaiv ntshav qab zib thiab kab mob hauv lub plawv, nce zog, txhawb kev ua kis las , zoo tshaj plaws thiab khaws kho pob txha.
Ntev noj li cov zaub mov, chia noob yog nplua nuj nyob hauv alpha-linolenic acid (ib hom omega-3 fatty acid ). Tsis tas li ntawd, chia noob muaj ntau cov zaub mov tseem ceeb (xws li cov tshuaj calcium, potassium, thiab magnesium). Chia kuj muaj antioxidants .
Ib qho ounce, chia noob muab 138 calories, 9.8 grams fiber, 8.71 grams roj thiab 4.69 grams protein.
Cov txiaj ntsig ntawm Chia
Hnub, ob peb cov kev tshawb fawb tau soj ntsuam cov txiaj ntsim kev noj qab haus huv ntawm chia. Hauv ib daim ntawv tshaj tawm 2009 tau luam tawm los ntawm Cov Kev Ntsuam Xyuas Cov Kws Kho Mob Tsis ntev los no , piv txwv, cov kws tshawb fawb tau tshawb xyuas kev tshawb fawb txog chia thiab xaus lus tias muaj cov pov thawj tsis txaus siab txhawb kev siv chia rau txhua qhov mob.
Tseem, qee cov kev tshawb fawb qhia tias chia yuav muab qee cov kev pabcuam kev noj qab haus huv. Ntawm no yog saib ntawm ntau cov ntsiab lus tshawb pom:
1) ntshav qab zib
Muab luam tawm hauv Diabetes Care hauv 2007, kev tshawb nrhiav txog 20 tus neeg uas muaj hom 2 mob ntshav qab zib pom tias 12 lub lim tiam ntawm kev kho mob nrog chia pab txo cov ntshav siab thiab mob ntsws.
Txawm li cas los xij, chia tsis tau ua kom muaj kev hloov hauv lub cev qhov hnyav.
2) Cholesterol
Chia yuav pab txo qis roj cholesterol, raws li kev tshawb nrhiav cov tsiaj txhu hauv luam tawm hauv British Journal of Nutrition nyob rau hauv 2009. Hauv kev ntsuam xyuas cov nas tsuag ntau dua hauv qab zib, cov kws tshawb nrhiav tau pom tias ntxiv chia noob rau kev noj haus pab tiv thaiv qhov pib cholesterol thiab insulin kuj.
Tsis tas li ntawd, chia noob tau tshwm sim los txo cov kab mob plab .
Vim tias qhov kev tshawb fawb no tau ua los ntawm cov tsiaj txhu, nws yog ntxov dhau los qhia seb puas muaj chia muaj tib yam kev pab rau tib neeg.
3) Poob Poob
Tam sim no tsis muaj kev tshawb fawb los txhawb qhov kev thov tias chia txhawb kev yuag poob. Qhov tseeb, qhov kev tshawb fawb uas twb muaj lawm qhia tau hais tias chia yuav tsis muaj teebmeem hauv lub cev qhov hnyav.
Rau xyoo 2009 txoj kev tshawb fawb ntawm Nutrition Research, cov kws soj ntsuam tau muab 90 nyhav lossis rog rog rau 12 lub hlis ntawm kev kho mob nrog chia noob lossis cov placebo. Saib cov kev tshawb nrhiav, cov kws tshawb nrhiav pom tsis muaj qhov sib txawv hauv lub cev, qhov mob lossis ntshav siab ntawm ob pawg neeg kho mob.
Caveats
Me ntsis yog paub txog kev ruaj ntseg ntawm lub sij hawm ntev los yog niaj hnub txais ntawm chia. Txawm li cas los xij, muaj qee yam kev txhawj xeeb uas siv chia tuaj yeem ua rau cov tshuaj tiv thaiv kom txhob muaj ntshav qab zib thiab cov ntshav siab. Ntxiv mus, chia yuav txo tau cov ntshav qab zib thiab ua rau muaj kev hloov hauv kev los ntshav thiab lub sij hawm qis.
Vim muaj kev txhawj xeeb txog kev nyab xeeb, nws tseem ceeb heev uas koj yuav tau tham nrog koj tus kws kho mob ua ntej siv chia ua ntxiv rau kev noj haus (tshwj xeeb tshaj yog tias koj tab tom noj tshuaj rau ntshav qab zib lossis ntshav siab).
Qhov twg los nrhiav nws
Dav muaj nyob hauv online, chia kuj muaj nyob hauv ntau cov khw muag khoom noj khoom haus thiab cov khw muag khoom tshwj xeeb hauv kev noj haus.
Chia yog muag nyob rau hauv tag nrho-noob, roj, capsule thiab ntxiv daim ntawv.
Siv Chia rau Health
Vim yog tsis muaj kev tshawb fawb, chia tsis tuaj yeem pom zoo kom ua ib txoj kev kho mob rau cov teeb meem kev mob nkeeg. Ntxiv tag nrho chia noob los yog chia roj rau koj noj tej zaum yuav muab qee yam kev pabcuam kev noj qab haus huv, tabsis nws tseem ceeb rau koj nrog koj tus kws kho mob ua ntej siv chia rau kev kho mob.
> Qhov chaw:
> Chicco AG, D'Alessandro ME, Hein GJ, Oliva ME, Lombardo YB. "Cov Zaub Mov Chia Noob (Salvia Hispanica L.) Cov hauv Alpha-Linolenic Acid ua kom zoo dua qub thiab ua rau tus mob Hypertriacylglycerolaemia thiab Insulin Resistance nyob Dyslipaemic nas." Br J Nutr. 2009 Jan; 101 (1): 41-50.
> Memorial Sloan-Kettering Cancer Center. "Hais txog Tshuaj: Chia". Lub Xya Hli 2011.
> Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. "Chia Noob Tsis Txhawb Cov Poob Hlis lossis Hloov Cov Kab Mob Hlwb hauv Cov Neeg Mob Rog Uas Nyuaj." Nutr Res. 2009 Hli; 29 (6): 414-8.
> Tus Cwj Pwm C, Lub Noom Nroog, Nummy K, Rusie E, Tanguay-Colucci S, Iannuzzi CM, Plammoottil JB, Varghese M, Weissner W. "Chia (Salvia > Hispanica >): Ib tug Systematic Review los ntawm Cov Txheej Txheem Kev Kawm Ntawv Tshaj Lij." Kev Ntseeg Tsis Tshua Muaj Kev Ntseeg Tsis ntev los no. 2009 Sep; 4 (3): 168-74.
> Kev Txhim Kho Cov Kev Kho Mob Ua Ntej Nrog Kev Nyuaj Hlis Tshiab Kev Nyuaj Siab thiab Kev Tiv Thaiv Kab Mob Hlav Ntshav 2 Hom Ntshav Qab Zib: Cov txiaj ntsim ntawm ib tug kab mob ntshav qab zib Kev Xaiv Kab Nkag Siab. "Kev Kho Mob Ntshav Qab Zib. 2007 Nov; 30 (11): 2804-10.