A cikin 'yan shekarun nan, tsaba chia Sun tafi daga kasancewa ƙaramin sinadari zuwa samun wurin dindindin a karin kumallo, abubuwan ciye-ciye, da burodi a Spain. Duk da haka, shakku masu kyau sun ci gaba da tashi Fa'idodi na gaske, kasada, da yadda ake yin su ba tare da rikitarwa ba.
Wani bita na yau da kullun a cikin Neman Abinci ya mayar da hankali kan tasirinsa na zuciya da jijiyoyin jini yayin kungiyoyi irin su EFSA Sun sabunta kimanta tsarin su. Tare da wannan duka a zuciya, bari mu sake dubawa Menene kimiyya ke cewa?Waɗanne matakan kariya ya kamata a ɗauka da kuma yadda za a shigar da su lafiya cikin abincin.
Menene sabuwar shaidar asibiti ta ce?
Review in Neman Abinci, wanda yayi nazari takwas sarrafawa gwajiBinciken ya sami matsakaicin raguwa a cikin systolic da diastolic hawan jini idan aka kwatanta da placebo. tasirin hypotensive Ya fi bayyana a cikin mutanen da ke da hawan jini na asali a ƙasa da 140 mmHg.
Sabanin haka, ba a sami daidaiton canje-canje a cikin ba nauyin jiki ko a cikin jini sugar. Wannan ya dace da gaskiyar cewa fiber ɗin sa yana ba da satiety kuma yana haɓaka bayanan martaba, amma ba tare da tabbatar da asarar nauyi ko sarrafa glycemic uniform.
Mawallafa sun jaddada cewa cin abinci shine, a gaba ɗaya, lafiyaDuk da haka, raguwar hawan jini zai iya zama dacewa a asibiti a cikin wadanda suka rigaya suna shan [magani / magani]. antihypertensivesA cikin waɗannan lokuta, bin likita yana da kyau.
Tsaro: me yasa ba kyakkyawan ra'ayi ba ne a cinye su bushe
El Jaridar Amirka ta Gastroenterology ya ruwaito wani lamari na tasirin esophageal bayan an sha busasshen tsaban chia sai ruwa ya biyo baya. A iri iya sha ruwa da faɗaɗa sau da yawa girmansa, rikitarwa nassi a cikin mutanen da ke da dysphagia ko stenosis.
Don rage haɗari, ƙwararrun kiwon lafiya suna ba da shawarar hydrate su na akalla minti 15-20 a cikin ruwa, madara, ko abin sha na tsire-tsire har sai sun samar da gel. Wannan rigakafin yana da mahimmanci musamman ga manya ko waɗanda ke da wahalar haɗiye.
Wani jagora mai hankali shine farawa da kananan rabo (1-2 teaspoons / day) da kuma karuwa a hankali, tare da isasshen abinci na taya don guje wa rashin jin daɗi na narkewa saboda abun ciki na fiber.
Allergies da hulɗa: wanda ya kamata tuntuɓar a gaba
Littattafan rashin lafiyar jiki sun riga sun gano chia a matsayin abinci allergen kunno kai, tare da yiwuwar giciye-reactivity tare da sesame, mustard, ko flaxWadanda ke da tarihin rashin lafiyar iri ko anaphylaxis yakamata su tuntuɓi likita kafin su haɗa shi cikin abincin su.
A daya hannun, ta fiber da m tasiri a kan tashin hankali iya tsoma baki tare da kwayoyi irin su antihypertensives, hypoglycemic agents, ko anticoagulants. Ba batun dakatar da jiyya ba ne, amma game da sanar da likita idan ana amfani da tsaba na chia akai-akai.
Chia da lafiyar koda: rawar oxalates
Ƙungiyoyi irin su gidauniyar koda ta ƙasa sun haɗa da tsaban chia a cikin abincin da suke da su high oxalate abun cikiHaɗaɗɗen da za su iya haɓaka duwatsun koda a cikin mutane masu tsinkaya. Idan akwai oxalate lithiasis ko ciwon koda na kullum, ana ba da shawarar yin taka tsantsan.
Dabarar da ta dace ita ce a haɗa tsaban chia tare da tushen tushen Calcio (misali, yogurt ko abubuwan sha masu ƙarfi), wanda ke taimakawa rage ƙwayar hanji na oxalates. Ya kamata a daidaita tsarin abincin abinci tare da kulawar likita a cikin marasa lafiya na koda.
Tsarin tsari a Turai
Hukumar Kula da Abinci ta Turai (EFSA) ya kimanta chia a lokuta da yawa, gami da sigar sa a cikin partially degreased fodaRa'ayoyinsu sun kammala cewa haka ne lafiya a matsayin novel abinci ƙarƙashin sharuɗɗan amfani da aka ba da izini a cikin EU.
Wadannan ra'ayoyin ba su maye gurbin mutum kima na asibitiamma suna ba da tsari mai tsabta don masana'antar abinci da masu amfani a Spain da sauran Turai game da amfani da yawa yarda.
Yadda za a haɗa su: ra'ayoyi da yawa
Don amfanin yau da kullun, manufa shine jiƙa da tsaba har sai an sami rubutun gel-kamar kuma ƙara su zuwa yogurt, oatmeal, kirim mai sanyi ko abin sha tare da kiwi da chiaSuna kuma aiki kamar na halitta thickener a cikin miya da miya da zarar an sha ruwa.
Wani zaɓi shine shirya a chia pudding: cokali uku a cikin kofi na madara ko madara mai tsire-tsire, a huce (ya dace da dare) a yi amfani da 'ya'yan itace ko kwayoyiYana ba da fiber da satiety ba tare da buƙatar ƙara sukari ba.
A cikin yin burodi, tsaba na chia na iya aiki kamar kwai maye (cakudin tsaban chia da ruwa) da ake daure kullu. Ko duka ko ƙasa, guje wa cinye shi. kafin ko bayan na magungunan da ke buƙatar saurin sha.
Dangane da yawa, jagorar yin hidima na 1-2 tablespoons (10-20 g) kowace rana yana da ma'ana ga yawancin mutane. Dangane da bayanin martabarsa, 28 g yana ba da kusan 11 g fiber kuma game da 5 g na ALA (Omega-3 na tushen shuka)kullum cikin abinci daidaita.
Ga duk wanda ke da shakku game da jadawalin, zaku iya ɗaukar safiya (jin dadi) ko kuma daga baya; idan akwai reflux ko rashin barciYana da kyau a guji manyan abinci da daddare. Kamar koyaushe, sauraron jikin ku kuma daidaita daidai.
Chia yana ba da bayanin martaba mai ban sha'awa tare da yiwuwar tasirin hypotensive kuma yana da fa'ida daga zaren sa, amma ba harsashin sihiri ba ne: yana buƙatar samun ruwa mai kyau, saka idanu allergies da hulɗar juna da mutunta sharuɗɗan amfani da EFSA ta saita don cin gajiyar fa'idodinta cikin aminci.
