As a food, Chia seeds have good nutritional value, especially highOmega-3 fatty acid contentIt is a frequent visitor to patients with diabetes and cardiovascular disease.existFitness circleChia seeds also have a lot of reputation.
Directory of this article
- What is Chia seeds?
- How to eat Chia seeds?
- What are the effects of Chia seeds?
- Can Chia seeds lose weight?
- What are the side effects of Chia seeds?
- Can Chia seeds be eaten every day?
- Chia seed recommendation
- references
- common problem
What is Chia seeds?
Chia seed, By its English name Chia seeds The transliteration is the seed of the Spanish sage in the mint plant.
Edible Chia seeds can get high-quality Omega-3 fatty acids For a long time Fullness Therefore, in the past ten years, it has become a frequent visitor in various healthy diets.But in fact, it has a long history of healthy ingredients and is one of the staple foods of Maya and Aztec’s diet.[1]Essence
The high nutritional ingredients of Chia seeds make it appear in various diet and recipes, even at the moment when diabetes and cardiovascular diseases become normally, even snacks and snacks.
Each ounce (28.3 grams) Chia seeds contain:[2]
- Calories: 138 kcal
- protein: 4.68 grams
- Dietary fiber: 9.75 grams
- Total fat: 8.7 grams
- Multi-unsaturated fatty acids (including omega-3, etc.): 6.72 grams
- cholesterol: 0 grams
- calcium: 179 mg
- iron: 2.19 mg
- There are other Trace element and Mineral, Such as zinc, selenium, vitamin A, vitamin B3 (tobaccoic acid), vitamin B1 (thiamine), etc.
When the Chia seeds encounter liquid, it will absorb its own weight ten times Liquid.
A certain amount of Chia seeds soaked in milk shortly after milk Chia seed milk pudding EssenceAfter consumption, it will bring a long sense of satiety, with high content protein It is a must-have food for fitness people.
How to eat Chia seeds?
Chia seeds have no special taste, and can even be said to have no taste, which is characterized by taste.
Let’s look at the two main ways of eating Chia seeds: Dry or Soak in liquid and eat Essence
The reason why this is this is because of the characteristics of Chia seeds encountering water.
As biscuits, bread, salad ingredients
Chia seeds or grinding of the Qia seed powder after grinding it to biscuit As well as bread Wait for the ingredients of the food, or in salad At the end of the dishes, sprinkle some Qia seeds, as well as yogurt Add a little Chia seeds.
The following video introduces the method of using Chia seeds as ingredients as ingredients:
Soak in liquid
This is the most important method of eating in Chia seeds.Although it is not uncommon for seeds to expand in water, for example, rice is soaked in water to heat and cooks after cooking.
But the characteristic of Chia seeds is that as long as it is exposed to liquid, it will swell, and it can be absorbed to self-proclaimed 10 times Liquid.
Chia seeds and liquids with an appropriate amount, such as 120 ml of milk and 28 grams of Chia seeds[3], Then static, Chia seeds and liquid will eventually gel without liquid, becoming a nutritious pudding snack.
The following video introduces the method of using Chia seeds to make Smoothie, pudding, and make simple and convenient production:
Milk, almond milk, fruit juice, and other auxiliary materials can be used in the ingredients, such as fruits, nuts, oats, etc., and sea salt, caramel or cinnamon can be added to rich flavor.
What are the effects of Chia seeds?
The reason why Chia seeds are so respected are mainly because of their rich nutritional ingredients, such as high-content multi-unsaturated fatty acids, high content dietary fiber, etc., they can effectively regulate blood lipid blood sugar and control weight, etc.[4,, 5,, 6]Essence
Efficacy 1: Prevent cardiovascular disease
Chia seeds have high content Multi-unsaturated fatty acids, English is POLYUNSATURATED FATTY Acid, referred to PUFA It is a kind of fatty acid that is beneficial to the human body.
PUFA can reduce the risk of cardiovascular disease, such as cardiovascular disease, and sudden cardiac deaths that cause heart disease, stroke, and arrhythmia.At the same time, it can reduce the total cholesterol content and the levelHypertension occurs.
Eating an appropriate amount of Chia seeds daily can supplement PUFA to effectively maintain cardiovascular health.
Efficacy 2: Control blood sugar
Diabetes is usually caused by the problem of insulin’s ability to transform glucose.A research report in 2017 [7] It is proposed that Chia seeds may have the ability to convert glucose into slow-release carbohydrates, which will effectively control the blood sugar level of patients with type II diabetes.
At the same time, Chia seeds are rich Dietary fiber It can also effectively maintain blood sugar stability.
Efficacy three: weight loss
This function of Chia seeds also benefits from its richness Dietary fiber Essence
After entering the stomach, the dietary fiber will absorb water and swell, and the speed of digestion and decomposition will be slower than the delicate cooking foods.Therefore, it can provide a long sense of satiety to avoid excessive food intake.
At the same time, the calories of dietary fiber are low and will not be converted into fat due to calories.
Efficacy 4: Intestinal Health
High dietary fiber foods can promote intestinal peristalsis, prevent constipation, effectively discharge toxins in the body in a timely manner, and avoid malignant effects caused by toxins, such as inflammation and even cancer.
A healthy and regular intestinal environment is not only vital to the digestive system of the human body, but also improves the entire endocrine system.The external manifestations are radiant.
It can be seen from the above that the rich dietary fiber of Chia seeds plays a very active role in the human body.
The following is the US diet guidance policy from 2015 to 2020 suggestions[8]The
- Men under the age of 50 should consume 30.8 grams of fiber per day
- Women under 50 should consume 25.2 grams of fiber per day
- For adults over the age of 50, men are advised to 28 grams per day and 22.4 grams per day.
However, at the moment of various refined diet structure, most people’s daily intake is seriously insufficient.From the nutritional components of Chia seeds, it can be seen that every 28 grams (1 OZ) contains nearly 10The dietary fiber, with other vegetables and nuts, can achieve health guidance.
Can Chia seeds lose weight?
Chia seeds are well-known in the fitness industry to control weight.The reason why Chia seeds have the effect of weight loss are the following reasons:
1.Delaying hunger
Whether it is eaten with skimmed milk or eating directly, Chia seeds will swell in volume.Eat a small amount of Chia seeds will occupy more than its own volume in the stomach, and the space of the stomach is occupied.And eat too much food.
2.Dividation
Chia seeds contain high amount of dietary fiber, and the dietary fiber will slowly decompose in the digestive system.This delays the speed of the intestines empty, and it delays the speed of feeling hungry and also avoids eating more.
3.Important fat intake
There is a general wrong view that people who lose weight.Weight loss is not to consume fat, and then all foods that indicate fats are not eaten.As a result, it will have adverse effects such as dull skin, mental weakness, and memory decline.
As everyone knows, fat is also divided into “good fat” and “bad fat”.
Usually do not take fats for people with weight loss people.Do not consume “bad fat”, that is, fat containing saturated fatty acids.Such ingredients are not easy to be decomposed and will accumulate in the blood vessels.Essence
“Good fat” is fat containing polyunsaturated fatty acids.They can maintain the liquidity of the cell membrane to ensure the normal operation of the cells, cholesterol esteria to reduce cholesterol content, reduce blood viscosity and improve blood circulation and other functions.It is an important nutritional component of the human body.
Therefore, during weight loss, it is not blindly rejected all fats, but foods rich in unsaturated fatty acids, such as Chia seeds, to ensure the daily fat intake.
4.Protein supplement
High-protein and high-fiber diet ratio is a recipe label for people who lose weight.The purpose of high protein is that protein is one of the important nutritional elements required by the human body.
The controlling diet during weight loss can easily cause insufficient protein intake, and the protein content of Chia seeds is about 14%.This is a high proportion of most plant ingredients.Especially for vegetarians, Chia seeds have become very very very very good.Good protein intake.
At the same time, a high-protein diet can reduce appetite.According to research, high-protein diet can reduce the compulsive ideas of food by 60%, and reduce the desire to eat snacks at night[9,,10]
What are the side effects of Chia seeds?
Chia seeds are highly unsaturated fatty acids and dietary fiber content, which is indeed very beneficial to the human body.
But is it more good?
the answer is negative Essence
Note 1: Excessive dietary fiber
This is the advantage of Chia seeds, but it is the so-called thing that must be reversed.The appropriate amount of dietary fiber can promote intestinal health, but too much dietary fiber can cause problems such as constipation, bloating, abdominal pain and diarrhea.[11] Essence
Therefore, it is necessary to pay attention to the amount of consumption for Chia seeds, and do not eat more blindly.
Note 2: suffocation risk
Chia seeds can reduce our appetite when it swells with water, but if you accidentally expand the inflated Chia seeds into the respiratory tract, then be careful.
There was a real case, a 39 -year-old man, he ate a tablespoon of Qanqia seeds, and then drank a glass of water.Chia seeds expanded in his respiratory tract and caused blockage.He had to go to the emergency room to bring ittake out [12] Essence
Note 3: Allergies
Although cases of allergies to Chia seeds are not common, allergic symptoms have occurred after eating Chia seeds, such as dizziness, vomiting, diarrhea, and itching.
In a real case, a 54 -year-old man hopes to help reduce cholesterol by eating Chia seeds.After a few days of consumption, he began to have a series of allergic reactions such as dizziness, shortness of breath, urticaria, and swelling.[13]Essence
Note 4: interaction with drugs
Chia seeds can regulate blood pressure and blood sugar, which is an important reason for it as a healthy food.
However, if people who have high blood pressure, high blood sugar, and people who are taking antihypertensive drugs, or controlling blood sugar drugs, need to pay attention, do not consume a lot of Chia seeds because it may lead to low blood pressure and blood sugar.
Can Chia seeds be eaten every day?
Except for people who are allergic to Chia seeds, of course, other people can eat Chia seeds every day[13]Essence
It can be seen from the side effects of Chia seeds that when the side effects occur, it is often Excessive consumption or Improper consumption Cause.
Just pay attention to controlling the amount of consumption within a certain range.Eating Chia seeds every day can supplement high-quality unsaturated fatty acids, dietary fiber, protein and other important nutrients to the human body.
Why don’t you eat such high-quality food?
Of course, to be consumed reasonably to avoid the risk of suffocation, it is best to eat the Chia seeds that have swollen in the liquid.
Chia seed recommendation
Affiliate Link
Betterbody Foods Organic Chia seeds are at the top of the Amazon website Chia seed sales ranking.They have obtained organic certification from USDA, without gluten, non-genetically modified.The capacity of 2 pounds can meet the daily consumption needs of the whole family.More than 50,000 praise shows its high-quality product.
Affiliate Link
Anthony’s Organic Chia seeds are organic Black Chia seeds certified by the Agricultural Department of the United States.They are not gluten-free after batch testing and verification.They are an important source of Omega-3 fatty acids, proteins, antioxidants and fibers.Packaged in California.
Affiliate Link
TERRASOUL Superfoods Organic Black Seeds is an organic food certified by the US Department of Agriculture, and meets Jewish cleaning requirements.It is a high-quality food for non-genetically.TERRASOUL Superfoods directly purchases the cleanest and freshest Chia seeds from growers around the world, providing consumers with healthy food at a low price.
Affiliate Link
Founded in 1978, Bob ’s Red Mill, Milwauki, Oregon, the mission is to make people return to nature with delicious whole grains.With the dedicated gluten-free manufacturing facilities, strict quality control protocols and internal testing, the Bob ’s Red Mill’s Chia seeds are safe gluten-free products and are reliable choices for Jewish food and vegetarians.
Affiliate Link
VIVA Naturals Chia seeds are high-quality seeds for sustainable purchases.100% full natural, organic authentication and non-genetic certification provide impeccable nutrition, taste and multifunctional.Unprocessed Chia seeds do not include additional additives and harmful ingredients, so that consumers can fully enjoy the benefits of this ancient super food.
Affiliate Link
Navitas organic Chia seeds are organic certified by the US Department of Agriculture, in line with Jewish food, non-genetically modified, vegan and gluten-free health foods.It is an important source of protein, fiber, vitamins, minerals, and antioxidants required daily.It is also a good source of magnesium, calcium and iron
references
[1] Chia Seeds: Everything you need to know about this publichous superfood, Christina Chaey
[2] SEEDS, Chia Seeds, Dried, Fooddata Central Search Results, USDA.Gov
[3] How to make chia pudding CLEVELANDCLINIC.ORG
[4] SALBA-Chia (Salvia Hispanica L.) in the Treatment of Overweight and OBESE PATIENTS with TYPE 2 DOUBETES: A Double-Blind Randomized Controlled Trial, Nutr Metab Cardiovasc Dis.2017 Feb; 27 (2): 138-146.Doi: 10.1016/J.Numecd.2016.11.124.EPUB 2016 DEC 9.
[5] Effect of Dietary Alpha-LinoLenic Fatty Acid Derived from Chia WHEN Fed as GROUND SEED, Whole SEED and Oil on Lipid Content and FATTY Commission of Rat Plasma., Ann Nutr Metab.2007; 51 (1): 27-34.Doi: 10.1159/000100818.EPUB 2007 Mar 14.
[6] Chia Flour Supplementation Reduces Blood Pressure in Hypertensive Subjects, Plant Foods Hum Nutr.2014 DEC; 69 (4): 392-8.Doi: 10.1007/S11130-014-0452-7.
[7] Comparison of Flax (Linum USITATISSIMUM) and Salba-Chia (Salvia Hispanica L.) SEEDS on PostPrandial Glycemia and Satiation in Healthy IndiDuals: A Randomiz ED, Controlled, Crossover Study, EUR J CLIN NUTR.2017 Feb; 71 (2): 234-238.Doi: 10.1038/EJCN.2016.148.EPUB 2016 DEC 21.
[8] Dietary Guidelines for Americans 2015-2020 Eighth Edition, heath.gov
[9] A high-prophelin diet indeaied Reductions in Apppetite, Ad Libitum Calorial Intake, and Body Weight Despite Compensatics in DIURNAL PLASMA LEPT in and ghrelin concentrations, AM J CLIN NUTR.2005 Jul; 82 (1): 41-8.Doi: 10.1093/AJCN.82.1.41.
[10] The effects of consumption fire, Higher Protein Meals on APPETITE and Satiety During Weight Loss in Overweight/OBESE MEN, Obesity (Silver Spring).2011 APR; 19 (4): 818-24.Doi: 10.1038/OBY.2010.203.EPUB 2010 SEP 16.
[11] Dietary Fiber, nih.gov
[12] Watch It Grow: Esophageal Impaction with Chia Seeds, Case Reports in InternaL Medicine 4 (2): 49, April 2017
[13] Allergen Characterization of Chia Seeds (SALVIA Hispanica), a New Allergenic Food, J investig allergol clin immunol.2015; 25 (1): 55-6.
common problem
Question 1: How to eat Chia seeds?Two main ways to eat Chia seeds: Dry or Soak in liquid and eat EssenceThe reason why this is this is because of the characteristics of Chia seeds encountering water.
You can use Chia seeds or grind them and use it.The small Qia seeds will have a crisp taste.It usually appears in the ingredients of foods, bread and other foods, or sprinkled with some Chia at the end of the salad and other dishes.Seeds, and adding a bit of Qia seeds in yogurt.
The mixed amount of mixed with the proportion of Qia seeds and liquids, such as 120 ml of milk and 28 grams of Chia seeds, and then static, Chia seeds and liquids will eventually have gels without liquid, becoming a nutritious pudding snack.
See More
The reason why Chia seeds are so respected are mainly because of their rich nutritional ingredients, such as high-content multi-unsaturated fatty acids, high-content dietary fiber, etc., they can effectively regulate blood lipids and blood sugar and control weight.
See More
Chia seed English is the appearance of Chia SEED, similar to sesame seeds, and the color is mainly brown with different shades.
See More
Chia seeds are well-known in the fitness industry to control weight.The reason why Chia seeds have the effect of weight loss are the following reasons:
1) Delaying hunger
2) Division
3) Important fat intake
4) Protein supplement
See More