Mkpụrụ osisi Chia bụ nri siri ike nke omenala oge ochie. Ndị Aztek, ndị Mayan na ndị American America ji aka osisi kpọrọ ihe dị ka isi iyi nke ike na oriri na-edozi ahụ. Obere ihe a na-adịbeghị ndụ - na Chia Pet ™ craze (!), Ịghọ ihe bara uru maka ndị na-adịghị esi nri.
More Omega 3 Acids Acids Karịa Ụkọ
O nwere ike ịbụ na ị nụla banyere ịdị mkpa nke ịgbakwunye Omega 3 abụba abụba maka nri gị.
Omega 3 fatty acids bụ abụba polyunsaturated, dị mkpa maka ahụike n'ihi na a maara ha iji belata nsị na ihe ize ndụ maka ọrịa obi.
Otu ọrụ 1-ounce nke chia (Salvia yapanica L) nwere ihe ruru 4.9 grams omega 3 fatty acids. Dịka ihe atụ, flaxseed, ezigbo osisi omega 3 nke abụba bara uru, na-enye ihe dịka gram 1,8 nke Omega 3 fatty acids n'ime ọrụ 1-ounce.
Isi: USDA Standard Reference 20; Tufts University - School of Medicine
Ihe Nri Na-edozi Anya Karịa agwa
E kwuwo na fiber soluble na-enwe usoro ọgwụ cholesterol nkịtị na nke ọma ma kwado mkpochapu ahụike. Otu mkpụrụ osisi 1-ounce nke osisi chia nwere 10,6 grams nke eriri. Jiri ya tụnyere oatmeal, ihe ọzọ dị mma nke eriri a soluble. Otu iko nri nke gluten free 3/4 na-enye ihe dị ka gram 2.8 nke eriri a soluble. Tụlee mkpụrụ osisi chia na flaxseeds , nke na-enye ihe dịka 7.6 grams nke eriri n'ime ọrụ 1-ounce.
N'ụzọ doro anya, ọ bụrụ na ị na-arụ ọrụ iji mụbaa eriri eriri a na-edozi na nri gị, mkpụrụ osisi chia na-anapụta.
Isi: USDA Standard Reference 20
Ọgaranya bara ụba nke Calcium dabeere na osisi
Anyị na-eche na ọ bụrụ na anyị echee na ị gbakwunye calcium na nri anyị. Ma ụwa ọkụ jupụtara na ihe oriri ndị na-emepụta calcium.
Broccoli bụ isi iyi nke calcium a na-adọrọ ngwa ngwa, ọ gbanwee, ya mere mkpụrụ osisi chia. Otu ọrụ 1-ounce nke mkpụrụ osisi chia na-enye 177 mg nke calcium. Nanị ihe dịka sentimita 5 na nke broccoli steamed nwere 56 mg nke calcium.
Isi: USDA Standard Reference 20
Ntinye Akwukwo ndi ozo karia agwa
Ị bụ onye anaghị eri anụ ? Ọ bụrụ otú ahụ, ị nwere ike ịchọ ezigbo ihe ọkụkụ nke protein. Otu ọrụ nke 1-ounce nke mkpụrụ osisi chia nwere mkpụrụedemede 4.4 grams. Jiri ya tụnyere otu nchịkwa 1-ounce nke akụrụ akụrụ nke na-enye .01 grams protein. Dịka ị pụrụ ịhụ, otu ounce maka ounce chia mkpụrụ bụ isi ihe oriri na-edozi ahụ.
Esi eji Chia Mkpụrụ na Chia Flour na nri Gluten
- Jiri mkpụrụ osisi chia iji dochie nsen na ntụziaka. Mgbe e jikọtara ya na mmiri, mkpụrụ osisi chia, nke dị elu na eriri soluble, na-etolite nnukwu mmiri. Debe 1 tablespoon nke osisi chia n'ime iko ma tinye 3 tablespoons mmiri. Kwe ka ngwakọta ahụ nọdụ ala maka ihe dị ka nkeji 15. 1/4 iko hydrated chia osisi hà nhata 1 egg.
- Ghaa mkpụrụ osisi chia na ọka na yogọt.
- Jiri nchikota nkpuru osisi chia n'uzo di iche iche na-achoghi gluten dika oghachite 1-to-1 maka oka wheat. Dị ka Nuchia Foods si kwuo, onye na-emepụta Chia Seed Flour (ngwakọta nke mkpụrụ osisi chịlị na ọka na osikapa agba aja aja), ngwaahịa ha na-arụ ọrụ dịka ntụ ọka 1 wheat.
- Atụmatụ nri maka ịme nri ntụ ọka chia n'emeghị nri gluten : Sift chia flour flour before using, use smaller pans mgbe ị na-eme achịcha na ọka ọka chia ma mee ka oge na-eme ka mmiri sie ihe dịka 5%. Dịka ọmụmaatụ, ọ bụrụ na usoro nchịkọta na-akpọ maka oge iri nri nkeji iri isii, mee ka oge dịkwuo ihe dị ka nkeji 3 maka nchọta dị mma.
Mgbe ị na-amụta iji ingredient free gluten dị ka ntụ ọka ọka chia, nnwale! Rịba ama oge a na-etinye mmiri, nsị nke pans, na ụdị ntụziaka eji.