Mafi kyawun girke-girke 12 don yin tare da tsaba chia

Shin kuna shirye don kasada "lafiya"? Kuna neman girke-girke na asali wanda zai ba jikin ku duk jin daɗin da ya dace? Shin kun san wannan sabon yanayin da ake kira chia?

Kamar kowa, na bincika intanet don neman hanyoyin inganta lafiyata da abinci na kuma na ci karo da wata karamar dabba mai ban sha'awa da ake kira. iri na chia.

Na yi shakka da farko amma na gwada shi kuma na gano fa'idodin waɗannan ƙananan tsaba.

Na zaba muku 12 girke-girke wanda zai farkar da dandanon ku yayin koya muku gano ingantaccen abinci mai lafiya.

Amma da farko, menene nau'in chia?

Yaya game da sanin wannan ɗan chia iri kai tsaye daga Mexico da Peru? Wannan shuka daga dangin Sage, mai suna "Kia", ya riga ya shahara sosai dubban shekaru da suka wuce ta Aztecs da Mayans.

Sun cinye ta kullum suna tunanin cewa ya ba su ƙarfi na zahiri da na hankali.

Babban abinci, chia yana da wadata a cikin omega 3, furotin, fiber, lipids, antioxidants kuma ba shi da alkama. Wannan ƙaramin baƙar fata, wanda yayi kama da poppy, yana da kaddarorin magani masu ban mamaki. (1)

Babban amfanin chia shine tasirinta na hana ci. Don haka a'a, ba iri na mu'ujiza ba ne zai sa ku rasa nauyi, amma tasirin sa zai taimaka muku rage yawan sha'awar ku.

Ana ba da shawarar Chia musamman ga 'yan wasa saboda tushen kuzari ne wanda ke daidaita sukari kuma yana haɓaka hydration don ingantaccen farfadowar tsoka.

Mafi kyawun girke-girke tare da tsaba chia

Amfani tare da chia shine cewa zai iya cika kusan kowane tasa. Don tabbatar da abincin yau da kullun (ba fiye da 2 tbsp), idan ba ku da lokacin shigar da shi a cikin girke-girke, kawai ƙara shi zuwa yogurt, miya ko salad.

Don karin kumallo na zakara, Ina yin "porridge na dare" tare da chia. Daren da ya gabata, na shirya game da 40g na oatmeal da teaspoon na chia a cikin kofi, rufe da madara kuma bari tsaya a cikin firiji.

Washe gari, sai na sami ‘yar tanfa da na zuba da zuma da voila.

Amma ba zan ƙara sa ku baƙin ciki ba kuma ina ba da shawarar ku gano tare da girke-girke waɗanda za mu iya shirya tare da waɗannan ƙananan tsaba.

Abincin girke-girke

Chia puddings

ko madarar kayan lambu da kuke so ko maple syrup, agave syrup

• Mix 2 tbsp na tsaba na chia tare da 200 ml na madara kwakwa (ko madarar kayan lambu da kake so) da 1 tsp na zuma (ko maple syrup, agave syrup).

• Shirya a cikin verrines biyu, bari a tsaya a cikin firiji na tsawon sa'o'i da yawa

• Ƙara 'ya'yan itacen da kuka zaɓa a saman. A tsantsa farin ciki!

Chocolate da chia iri muffins

• Azuba ayaba cikakke 2 a cikin kwano

• Ƙara ƙwai 2 kuma ku gauraya sosai

• Ƙara 220 g na gari, 40 g na sukari, 2 teaspoon na chia, 1/2 buhu na baking powder, 1 tsp na 100% koko foda da Mix.

• Zuba a cikin kwanon muffin 180 ° C Th.6 na kimanin 25 min.

Ballswallan makamashi

• Mix 250 g na dabino da teaspoon 2 na man kwakwa har sai an sami manna.

• Sa'an nan kuma ƙara cokali 2 na 'ya'yan chia, 80 g na oatmeal kuma dangane da dandano na almonds, cashews, sunflower ko tsaba na squash, da dai sauransu, idan dai jimillar tsaba suna kewaye da su. 180 g.

• Mix komai don samun kullu mai kyau wanda za ku yi aiki don samar da ƙwallo.

• Kamar yadda ake so, mirgine waɗannan ƙwallayen a cikin tsaba na sesame, daɗaɗɗen kwakwa ko 100% koko cakulan foda.

• Sanya su a cikin firiji na tsawon sa'o'i da yawa sannan a ajiye su a cikin akwati marar iska na kimanin makonni 3. Ku ci cokali da safe ko kafin wasanni, sun dace don haɓaka kuzarin ku amma kuma suna da daɗi sosai don haka kar ku kasance masu haɗama. (2)

Pancakes lafiya tare da tsaba chia

Ga mutane biyu:

• A cikin blender cokali 1 na oat bran ko kamar ni, a haɗa oatmeal don samun foda, ƙwai 2, ayaba 2 cikakke sosai, cokali 2 na tsaba na chia da garin baking powder 1.

• Mix komai har sai an sami manna iri ɗaya.

• Ki tafasa kwanonki ki zuba man kwakwa ki zuba shiri

• Ki zuba pancakes tare da maple syrup ko zuma, ƙara 'ya'yan itace kuma ga karin kumallo wanda ba shi da nishadi da rashin laifi.

Man gyada da kukis ɗin irir chia

• A cikin kwanon salatin, a haɗa 220 g na man gyada, crunchy ko santsi kamar yadda kuke so, 1 tbsp na foda koko mara kyau, 1 tbsp na tsaba chia da kwai.

• Ƙirƙirar ƙananan ƙwallo, gyara su dan kadan kuma sanya su a kan takardar burodi da aka yi da takarda ta yin burodi.

• Kimanin minti 10 a 180 ° C. Ƙaƙwal nawa kaɗan: cire kukis ɗin ku daga cikin tanda yayin da suke da laushi.

  Kukis suna taurare da sauri akan sanyaya don haka idan kun jira har sai sun yi wuya a lokacin yin burodi za ku ƙare da pavers da ba za a iya ci ba.

Dan kadan na abin zamba

Chia granola

cashew, pecan, da dai sauransu.

• A cikin kwano salad, hada 100g na oatmeal, 20g na almonds, 20g na walnuts (cashew, pecan, da dai sauransu), 1 tbsp na tsaba chia, 1 babban tbsp na zuma da 2 tbsp na man kwakwa.

  Idan sha'awar cakulan ya zo ya kaskanci dandano, kuma ƙara 'yan cakulan cakulan cakulan.

• Yada shirye-shiryen a kan takardar burodi da aka rufe da takardar burodi, kimanin minti 15 a 180 ° C.

• Hana granolas na kasuwanci da mueslis waɗanda ke cike da sukari da ƙari sabanin abin da aka faɗa muku. Kayan gida ya fi kyau, dama?

Abincin girke-girke

Dumplings mai cin ganyayyaki tare da tsaba chia

Don ƙwallan nama 16

• Yanke 3 eggplants a cikin rabin, kurkura nama, goge da man zaitun da minti 30 a cikin tanda a 180 ° C.

• A halin yanzu, jiƙa 2 tbsp na chia a cikin 3 tbsp na ruwa na minti 10

• A cikin wani kwano salatin, Mix naman eggplants tare da 2 tbsp na tumatir puree, 60g na oatmeal, 45g na breadcrumbs, danna tafarnuwa, finely yankakken albasa, gishiri, barkono da ajiye don 20 min a cikin firiji.

• Ƙirƙirar ƙwallon nama wanda za ku yi zafi a hankali a cikin miya na tumatir da aka ƙawata da kayan lambu na Provence.

Alkalami da aka zare tare da tsaba chia

• Cook 400 g na penne rigate da kuma zubar da su.

• A cikin kwanon frying, ƙara man zaitun, taliya da 100 g na arugula. Mix kuma a bar su a dafa don minti 1.

• Ƙara 2 tbsp na chia tsaba a cikin 3 tbsp na ruwa na 10 min.

• Ƙara tsaba zuwa cakuda penne da arugula. Gishiri, barkono da Mix. Cire daga zafi kuma yayyafa da Parmesan.

Gasasshen nama na salmon tare da tsaba

• A cikin kwano, haɗa 1 tbsp na mustard tare da 2 tbsp na man zaitun.

• Ki goge naman salmon guda 4 da wannan hadin sannan a mirgine su a cakude cokali 2 na 'ya'yan sesame da cokali 2 na 'ya'yan chia, sai a danna kasa da kyau domin hadin ya rike.

• Gasa tasa a cikin tanda a 220 ° C. Ƙananan shawarwari: ku bauta wa wannan tasa tare da tagliatelle, karas da zucchini don cin abinci mai kyau.

Karamin shawara

Zucchini flan tare da tsaba

• A yanka kilogiram 1 na zucchini cikin ciyawar sirara ta amfani da mandolin a dafa su na tsawon mintuna 10 cikin ruwan gishiri.

• A cikin kwano salatin, Mix albasa, 1 tbsp man zaitun, faski, 3 qwai da 250 g na mascarpone.

• A cikin kwanon murabba'i, sanya zucchini da aka zubar da kuma zuba cakuda kwai.

• Yayyafa kome da 4 tbsp na chia tsaba da kuma gasa na minti 30 a 180 ° C.

Dankali pancake tare da chia

• A cikin kwano salad, rufe 4 tbsp na chia tsaba tare da kofin ruwa kuma bari ya kumbura.

• A halin yanzu, dafa manyan dankalin turawa guda 2, bar shi yayi sanyi, kwasfa kuma a daka su.

• Mix dankali, tsaba chia, faski tare da 30 g cuku grated.

• Ajiye na minti 30 a cikin firiji.

• Sanya pancakes da launin ruwan kasa a cikin man zaitun.

Boulghour ya da chia

• Jiƙa 2 tbsp na chia a cikin ruwa na kimanin minti 30.

• Cook bulgur na kimanin minti 20, zubar da shi kuma bari ya huce.

• A cikin kwano sai a gauraya chia da aka zubar da bulgur da aka zubar sai a zuba mint, faski, chives, albasa 1 da dintsin arugula.

• Gishiri da barkono, ƙara dash na lemun tsami ruwan 'ya'yan itace da dash na man zaitun.

• A matsayin mafari ko a matsayin abin rakiya, yana da tabbacin samun nasara tare da baƙi.

Ruwa da tsaba na chia don abin sha mai kyau

Ƙarfin ƙwayar chia baya tsayawa a abincinku tunda waɗannan 'yan matan suma suna gayyatar kansu cikin gilashin ruwan ku.

Lokacin da kuka fara rayuwa "lafiya", muna magana da ku da yawa game da "detox ruwa"Ka san waɗannan abubuwan sha da ruwa da 'ya'yan itace masu kyau ko ganyaye? Amma kun taɓa jin wannan ɗan girke-girke na chia?

Karamin girkin kari, kawai don jin daɗin ku.

Raba sabo

• A cikin babban gilashin ruwa, sanya 1 tbsp na iri chia, haɗuwa kuma bari tsaya 5 min.

• Sannan a zuba ruwan lemon tsami daya ko 1/2 lemun tsami da clementine guda 2.

• Sannan a zuba cokali 1 na agave syrup ko zuma a sake hade.

• Bari mu tsaya na minti 10 kuma ƙara kankara cubes don jin daɗi. (4)

Kamar yadda yake tare da ruwan detox, yana yiwuwa a ƙara duk 'ya'yan itatuwa da kuke so a cikin ku raba sabo. Dare don amfani da sabon dandano!

Kamar yadda kuka gani, ƙwayoyin chia suna da fa'idodi marasa ƙima ga jikin ku. Muddin ba ku wuce cokali 2 a rana ba, za su iya kai ku zuwa ga rayuwar "lafiya" da ake so.

Duk waɗannan girke-girke bayyani ne kawai kuma ya rage naku don barin tunanin ku ya yi nasara. Bari kerawa naku ya gudana kuma ku bambanta jita-jita. Idan akwai abu ɗaya da kuke buƙatar tunawa shine: FADA!

Shawarwari kaɗan na ƙarshe:

Saboda yawan abun ciki na fiber, lokacin da kuka fara cin chia, kuna iya samun ɗan rashin jin daɗi a ciki (zawo). Kada ku yi jinkirin rage yawan amfani da ku idan matsalar ta ci gaba.

Har ila yau, tuna cewa muna magana ne game da tsaba kuma sabili da haka, chia yana da ƙarfi ga mutanen da suka riga sun sha wahala daga allergies zuwa wasu tsaba ko ga kwayoyi.