E sitere na osisi Salvia Hispanica, osisi okooko na ezinụlọ mint, mkpụrụ chia sitere na Central na South America. Akụkọ mgbe ochie na-ekwu na n'ihe dị ka narị afọ nke 14 na nke 15, ndị Aztek na ndị Maya ji chia dị ka isi iyi ike.
Na ekwukwa n'akwụkwọ uru
Obere mkpụrụ ndị a na-anya isi uru na-edozi ahụ.
Mkpụrụ ndị ahụ dị elu na eriri, na 100g na-enye ihe dị ka 34g nke eriri, ya mere ọbụna obere nri nwere ike inye aka dị ukwuu na nri gị.
100 g nke mkpụrụ osisi chia na-enye ihe dịka 407 mg nke potassium (unere nwere ihe dịka 358 mg kwa 100 g). Ngwakọta abụba, protein, na fiber pụtara na a na-agbari mkpụrụ osisi ahụ nwayọ nwayọ, na-enye ike dị ogologo, nwayọ nwayọ iji mee ka ọkwa shuga dị n'ọbara kwụsie ike.
Mkpụrụ Chia nwekwara nnukwu abụba omega-3, abụba omega-6, na abụba omega-9 ma juputara na antioxidants nke na-enyere aka chebe ahụike anyị ma belata mbufụt n'ime ahụ. Mana akụkụ kachasị mma nke mkpụrụ chia bụ ọkwa calcium ha: 100g nke mkpụrụ chia na-enye ihe dịka 631mg, ebe 100ml nke mmiri ara ehi nwere ihe dịka 129mg nke calcium.
Kedu ka m ga-esi rie chia?
Na mgbakwunye na iji raw, na salads, nri ụtụtụ, na nri ndị ọzọ, a pụkwara ịkụnye mkpụrụ chia ka ọ bụrụ ntụ ọka ma ọ bụ pịa ka ọ mee mmanụ. N'izugbe, mkpụrụ osisi chara acha bụ nnukwu mgbakwunye na mmanya ọka, na enwere ike ịgbakwunye mkpụrụ ala na smoothies ma ọ bụ ihe a na-esi nri maka nkwalite nri ngwa ngwa na ngwa ngwa.
Mkpụrụ Chia nwere ike ịmịkọrọ 10-12 ugboro ibu nke ha na mmiri. Enwere ike itinye ha ọ bụghị naanị na mmiri, kamakwa, dịka ọmụmaatụ, na mmiri ara ehi almond. Mgbe ịsachara, mkpụrụ ndị ahụ na-etolite nkwụsi ike dị ka jelii. Ịkwasa mkpụrụ osisi chia kwesịrị ime ka ọ dị mfe ịgbari ya ma mee ka nnweta nri dịkwuo mma. A nwekwara ike iji mkpụrụ mịrị amị n'ime achịcha kama iji akwa.
Ntụziaka maka oge ọ bụla
Chia pudding. Gwakọta mkpụrụ osisi n'oge okpomọkụ dị ka raspberries ma ọ bụ strawberries na mmiri ara ehi aki oyibo, mkpụrụ chia na dash nke maple sirop ma ọ bụ vanilla wepụ ka ọ nụrụ ụtọ. Mgbe ahụ, hapụ ya na refrjiraeto n'abali ma kporie ndụ pudding n'ụtụtụ.
Ihe mkpuchi maka ihu. N'ihi nha ha dị ntakịrị, mkpụrụ osisi chi nwere ike ịbụ ezigbo exfoliator. Ghichaa mkpụrụ osisi chia (obere ntakịrị karịa isi nri) wee gbakwunye mmiri iji nweta nkwụsi ike dịka gel. Mgbe ahụ tinye mmanụ dị ka achọrọ. Ụfọdụ ndị mmadụ na-ahọrọ ịgbakwunye mmanụ lavender na mmanụ tii.
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Ọ bụ ezie na mkpụrụ osisi chia adịghị ọnụ ala, a ga-eji ha mee ihe na obere obere. Yabụ, n'ihe gbasara uru ahụike ị na-enweta site na obere ego, mkpụrụ osisi chia bara ezigbo uru maka ego.
A obere ndọghachi azụ
Mkpụrụ osisi Chia na-agbakwunye nri na efere ọ bụla, mana, ọ dị mwute ikwu, ha nwere ike ịdịgide n'etiti ezé. Yabụ na-eji eriri eze tupu ị were chia pudding were selfie.