Uma uhlela ukushintsha ikhofi yakho yasekuseni noma okusanhlamvu ngento enempilo, uzoba nesifiso sokwazi ukuthi imbewu ye-chia nobisi lukakhukhunathi kuyinhlanganisela enhle yokudla kwasekuseni. Kuyindlela enhle kulabo abalandela ukudla kwe-Paleo, kanye nanoma ubani onesifiso sokudla okunempilo nokulinganiselayo .
Le nhlanganisela yanelisa isifiso sakho sokudla ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber (okwenza kube kuhle ekunciphiseni isisindo) ngenkathi isizuzisa ngamandla okulwa nokuvuvukala kwama-omega-3 fatty acids, kodwa iyiphi indlela engcono kakhulu yokuwasebenzisa? Lapha sichaza indlela yokulungisa i- chia pudding emnandi ezozizwa imnandi ekuseni, futhi uzothola nokuthi kungani ingenye yezindlela zokupheka ezithandwa kakhulu kulabo abafuna ukudla kwasekuseni okusebenzayo, okusheshayo, nokunempilo kakhulu.
Izinzuzo zembewu ye-chia ku-pudding
Imbewu ye-Chia ibhekwa njengokudla okuphezulu okucebile ngama-antioxidants , ama-fatty acid anempilo, amaminerali, kanye ne-fiber. Uma ixutshwe noketshezi, imbewu imunca isisindo sayo emanzini ngokuphindwe kayishumi kuya kweyishumi nambili , idale ijeli ewusizo ekusiza ukuthi uhlale unamanzi, ilawule ukuhamba kwamathumbu, futhi inikeze umuzwa ohlala njalo wokugcwala—okungcono uma ufuna ukulawula isisindo sakho ngaphandle kokulamba.
Ziwumthombo omuhle we- alpha-linolenic acid (ALA) , uhlobo lwamafutha olusebenza njengesandulela sama-omega-3 fatty acid. Ziphinde zihlinzeke nge -tryptophan , i-amino acid ebalulekile edingekayo ekukhiqizweni kwe-serotonin, ehlotshaniswa nemizwa yokuzola nenhlalakahle. Ngaphezu kwalokho, ziphawuleka ngokuqukethwe kwazo kwe- calcium, i-phosphorus, i-zinc, ne-manganese , okubalulekile emathanjeni namazinyo anempilo, kanye namavithamini A, B, no-E, kanye namaminerali afana ne-potassium, ithusi, insimbi, i-iodine, ne-magnesium.
Ngenxa yokuqukethwe kwazo okuphezulu kwe-fiber , okunye okunomphumela we-prebiotic, imbewu ye-chia ikhuthaza impilo yokugaya ukudla iyonke. Indlela elula yokuyisebenzisa njengekhambi lemvelo ukuvumela isipuni sembewu ye-chia sicwiliswe engilazini yamanzi kuze kube yilapho kwakheka ijeli bese uyiphuza kanye ngosuku, kanye nomswakama omningi usuku lonke ukusiza ukulawula ukuhamba kwamathumbu.
Enye inzuzo ukuthi imbewu ye-chia inokunambitheka okungathathi hlangothi , okwenza ibe yisisekelo esifanele sokuhlanganiswa nezithelo ezintsha, iyogathi, amantongomane, i-cocoa, noma izinongo ezifana nesinamoni. Ngesikhathi esifanayo, ukuthungwa kwazo okufana ne-pudding kuyakhanga kakhulu kulabo abafuna ukwethula kalula ukudla okusha nokunempilo ekudleni kwezingane nabantu abadala.
Inani elinconywayo lansuku zonke kanye nezinyathelo zokuphepha
Isiqondiso esivame kakhulu yi- 1 isipuni sembewu ye-chia ngosuku , cishe amagremu ayi-12 omile. Kubantwana, kunconywa cishe ingxenye yalelo nani (5-6g), kucatshangelwa njalo ukubekezelelana komuntu ngamunye. Uma selimanzisiwe, leli nani liyakhula kakhulu , libe yinto egcwalisa kakhulu kuneyogathi yendabuko, ngakho-ke kungcono ukuqala ngesipuni ukuze ubone ukuthi uyibekezelela kanjani.
Ungalungisa imbiza ye-pudding bese uyidla izinsuku ezimbili , noma uyishintshe njalo ngemva kwezinsuku ezimbili uma ukudla kwakho sekuvele kugcwele i-fiber. Nakuba ezinye izincomo zidlula i-12g, ezimweni eziningi akudingekile ukwandisa umthamo kangako, ikakhulukazi uma usuvele udla imifino eminingi, ubhontshisi, kanye nokolweni ophelele.
Kungcono ukungaweqisi: akukho ukudla kuyindlela yokwelapha emangalisayo . Uma une-diverticulitis, izinkinga ezithile zesisu, noma ukungezwani nembewu efana ne-sesame, kubalulekile ukubonisana nochwepheshe ngaphambi kokufaka njalo imbewu ye-chia ekudleni kwakho, njengoba amandla ayo aphezulu okumunca amanzi kanye nokuqukethwe kwe-fiber kungase kungafaneleki kuwo wonke umuntu.
Iphuzu elibalulekile ukuthi ungawadli ngaphandle kokuwacwilisa . Amandla awo okuvuvukala makhulu kangangokuthi, uma uwadla ngobuningi ngaphandle kokusebenzisa amandla ngaphambilini, angabangela ukungakhululeki kokugaya ukudla, ukuqunjelwa, futhi ngisho nasezimweni ezimbi kakhulu, angabangela ukuvaleka. Ngakho-ke, kungcono ngaso sonke isikhathi ukuwamanzisa ngamanzi, ubisi, iziphuzo ezisekelwe ezitshalweni, noma i-yogurt ngaphambi kokuwadla.
Ngokuphathelene nokushisa, imbewu ye-chia ivame ukusetshenziswa njengendawo yeqanda noma ukubopha izinhlama ezingenayo i-gluten. Kodwa-ke, uma ibhakwa emazingeni okushisa aphezulu isikhathi eside, ilahlekelwa amanye ama-fatty acid ayo abalulekile. Kungcono ukusebenzisa amazinga okushisa aphakathi nendawo kanye nezikhathi zokupheka ezimfushane uma unquma ukwengeza imbewu ye-chia ezitsheni ezibhakiwe, noma uzigcinele amalungiselelo abandayo njengale pudding.
Izithako ze-chia pudding nobisi lukakhukhunathi
Ukuze ulungiselele inguqulo eyisisekelo yale pudding ye-chia enempilo enobisi lukakhukhunathi, udinga izithako ezimbalwa kakhulu kanye nemizuzu embalwa yomsebenzi wangempela; okunye kwenziwa ngokuphumula esiqandisini:
- 1/4 indebe chia imbewu
- 1 inkomishi kakhukhunathi (Ungasebenzisa ubisi lukakhukhunathi olujiyile oluncishisiwe ngamanzi amancane, noma uluhlanganise nolunye ubisi olusekelwe ezitshalweni uma ufuna ukunambitheka okuthambile)
- Isipuni esingu-1/2 soju noma isithako esinempilo osithandayo (isiraphu, amadethi achotshoziwe, i-stevia, noma ungasifaki uma ubisi olusekelwe ezitshalweni seluvele lunikeza ubumnandi)
Uma ufisa, ungangeza izinongo ezifana nesinamoni noma i-vanilla kusukela ekuqaleni ukuze kube mnandi ngaphandle kokufaka ushukela, okuyinto ewusizo kakhulu uma unciphisa ubumnandi ekudleni kwakho kwasekuseni noma kokudla okulula.
Indlela yokulungisa i-chia pudding isinyathelo ngesinyathelo
Hlanganisa imbewu ye-chia, ubisi lukakhukhunathi, noju esitsheni esincane noma ebhodweni elinesivalo bese uvuselela kahle imizuzu embalwa ukuze zonke imbewu zimbozwe kahle ngoketshezi futhi zingahlangani phansi. Lesi sinyathelo sokuqala sibalulekile ukuze kufezwe ukuthungwa okubushelelezi nokunokhilimu.
Uma ingxube isihlanganisiwe, yiyeke iphumule esiqandisini . Kungcono ukuyishiya ubusuku bonke ukuze isidlo sasekuseni sibe sesilungile ngosuku olulandelayo, kodwa uma ungakakwazi ukuhlela lokho kusenesikhathi, imizuzu engama-20 kuya kwengama-30 yokucwilisa esiqandisini yanele ukufeza ukuthungwa okufana kakhulu ne-pudding esele ishiywe amahora angu-8-10.
Uma ukwazi, kuyasiza kakhulu ukuphinda uvuselele ngemva kwemizuzu embalwa (isibonelo, ngemva kwemizuzu engu-2-3 bese uphinda ngemva kwemizuzu engu-10-15) ukuze uhlukanise ungqimba lokuqala lwe-gelatin bese ulusabalalisa kuyo yonke ingxube. Lokhu kuvimbela ukwakheka kwebhulokhi elincane lembewu ye-chia phansi futhi kuholele kukhilimu obushelelezi kakhulu.
Ngakusasa ekuseni, noma ngemva kwesikhathi sakho sokuphumula osikhethile, yikhiphe kuhhavini bese uhlola ukuthi i-pudding isijiyile nokuthi imbewu ye-chia ijiyile. Uma ijiyile kakhulu , ungangeza uketshezi oluthe xaxa bese uxuba futhi; uma igeleza kakhulu, mane nje ufake ithisipuni eyengeziwe yembewu ye-chia, uvuselele kahle, bese uyivumela iphumule imizuzu embalwa eyengeziwe.
Le pudding igcinwa kahle izinsuku ezingu-2-4 esiqandisini , kuye ngohlobo lobisi noma isiphuzo osisebenzisayo. Ukuze yandise ubusha bayo, kungcono ukuyigcina esitsheni esingangeni moya, ulungiselele izingxenye ngazinye, bese ufaka izithelo ezintsha ngaphambi nje kokuziphakela ukuze kulondolozwe ukunambitheka kwayo kanye nokuthungwa kwayo.
Imibono yokuhlobisa enempilo kanye nezinhlanganisela
Uma konke kubukeka kukuhle, engeza izithelo noma amantongomane owathandayo phezulu . Isithombe sibonisa inkomishi engu-1/4 yemango entsha eqoshiwe, kodwa noma yini ongayicabanga (ama-strawberry, amapentshisi, njll.) izokwenza le pudding ibe ngcono nakakhulu. Le recipe inhle kakhulu ngoba ingashintshwa ukuze ivumelane nanoma yini onayo futhi ivumelane nokunambitheka kwawo wonke umuntu.
Ezinye izinhlanganisela ezisebenzayo nezinempilo kakhulu ukuxuba i-pudding nezithelo eziqoshiwe (ama-strawberry, ama-blueberry, ama-raspberry, ubhanana, i-peach, i-apricot, i-apula noma i-pear), ukwengeza i-granola eyenziwe ekhaya eqoshiwe phezulu, noma ukuyihambisana nengxenye encane yamantongomane nama-cocoa nibs ukuze wengeze amafutha anempilo kanye nokunambitheka okunamandla.
Ungasebenzisa futhi i-compote yezithelo zemvelo ngaphandle koshukela owengeziwe uma ukhetha ukuthungwa okubushelelezi, noma ufafaze i-Ceylon cinnamon, i-pure cocoa powder, i-pumpkin spice, noma i-vanilla powder yangempela. Uma uthanda i-contrast, umqondo omuhle ukuyihlanganisa ne- goat, imvu, noma i-cow's milk yogurt noma i-kefir (uma uyibekezelela kahle), noma ngisho ne-coconut milk yogurt eyenziwe ekhaya ukuze iresiphi igcinwe ngokuphelele ezitshalweni.
Ukuze uthole izinhlobo eziningi ezilula, ungalungisa amabhodlela amaningana ngesikhathi esisodwa anezithako ezahlukene : elinye elinamajikijolo, elinye ngemango kanye nekakhukhunathi eqoshiwe, elinye nge-apula, isinamoni, nama-walnuts, noma ngisho nelinye elinamandla kakhulu nge-oats emanzi, imbewu ye-hemp, kanye nama-flakes kakhukhunathi. Ngale ndlela, uzoba nokudla kwasekuseni nokudla okulula okulungele, ngaphandle kokuzijwayeza nsuku zonke.
Ngenxa yokuguquguquka kwayo, i-chia pudding isebenza kahle njengesidlo sasekuseni esiphelele , ukudla okulula kwasekuseni, ukudla kwantambama, noma ngisho ne-dessert elula nekhangayo uma unezivakashi. Emakhaya amaningi, isibe yindlela ethandwayo kulabo abafuna okuthile okusheshayo ukukulungisa, okugcina kahle esiqandisini, futhi okungenziwa ngezifiso ngemizuzwana.
Izinhlobo zobisi noma uketshezi lwe-chia pudding
Ukuze ulungiselele i-chia pudding, ungasebenzisa ubisi oluthandayo noma ubisi olusekelwe ezitshalweni , noma ngisho namanzi noma i-kefir, ukhumbula ukuthi ukuhambisana nokunambitheka kuzohluka kuye ngoketshezi olukhethiwe. Ngobisi olusekelwe ezitshalweni olumnandi, njengobisi lwelayisi, ungase ungadingi ukwengeza noma yisiphi isithasiselo esengeziwe.
Ezinye izinketho ezivamile ubisi lwe-alimondi (olwenziwe ekhaya noma oluthengwa esitolo, ukuhlola ukuthi alunawo ushukela owengeziwe noma ama-emulsifier amaningi kakhulu), ubisi lwe-cashew noma lwe-hazelnut olwenziwe ekhaya, ubisi lukakhukhunathi olusezingeni elihle (oluxutshwe ngamanzi uma lujiyile kakhulu ukuze lungasindi), ubisi lwembuzi i-kefir ukuze lube nokwakheka okuqinile, ngisho namanzi uma ufuna i- chia gel engathathi hlangothi kakhulu , okulula ukuyixuba nezinye izithako.
Kungenzeka futhi ukusebenzisa ijusi yemvelo , yize abantu abaningi bekhetha ukubhukha le ndlela ngezikhathi ezikhethekile bese bekhetha izithelo eziphelele noma ama-smoothie nsuku zonke, njengoba lokhu kunikeza i-fiber eyengeziwe. Ukulungisa i-pudding ngejusi nembewu ye-chia kusiza, noma kunjalo, ukwengeza i-fiber esiphuzweni esivame ukuba sincane kuso.
Enye indlela ethakazelisayo kakhulu yi- chia gel , ehilela ukumanzisa imbewu ngamanzi esikhundleni sobisi. Uma i-gel isivele yakhekile, ungafaka izipuni ezimbili noma ezintathu ku-yogurt yakho, isitsha sezithelo, noma i-smoothie ukuze uyicebise nge-fiber namaminerali ngaphandle kokushintsha kakhulu ukunambitheka.
Uma usebenzisa imbewu egayiwe ukuthuthukisa ukutholakala kwezakhamzimba ezithile, kungcono ukuzithenga ziphelele bese uzigaya ekhaya nge-coffee grinder noma i-blender enamandla, uhlale ugcina i-chia (noma ingagayiwe) esiqandisini noma efrijini ukuze uvikele amafutha ayo ekushiseni nasekukhanyeni.
Ngawo wonke la mathuba, i-chia pudding iba yisisekelo esiguquguqukayo kakhulu ongasivumelanisa nesimiso sakho sansuku zonke: kusukela engxubeni yakudala nobisi lukakhukhunathi esisiphakamisayo lapha kuya ezinhlotsheni nezinye iziphuzo ezisekelwe ezitshalweni, ijeli le-chia namanzi, noma inhlanganisela ne-yogurt ne-kefir kulabo abafuna amaprotheni engeziwe nama-probiotic esitsheni esifanayo.
Ngokufaka le pudding ohlelweni lwakho lwansuku zonke, awugcini nje ngokujabulela isidlo sasekuseni esimnandi noma ukudla okulula, kodwa futhi nendlela elula yokwandisa ukudla kwakho i-fiber, ama-omega-3 fatty acids, amaminerali, kanye nama-antioxidants ngeresiphi ethatha imizuzu embalwa ukuyilungisa, igcine kalula, futhi ivumela ukuhlukahluka okuningi kuye ngesizini, ukunambitheka kwakho, kanye nemigomo yakho yezempilo.