Despre semintele de chiase stie ca sunt un aliment minune. Si nu de ieri, de azi. Ci inca din anul 3.500 i.Hr., de cand erau principala hrana pentru azteci si mayasi. Chiar si denumirea lor provine din limba mayasilor, insemnand „putere”. Asadar, mai multa putere pentru organismul nostru cu fiecare lingurita de seminte! Si nu este doar o legenda. Ele sunt deosebit de bogate in nutrienti. Semintele de chia contin de 5 ori mai mult calciu decat laptele, de 3 ori mai multi antioxidanti decat afinele sau murele, de 3 ori mai mult fier decat spanacul si de doua ori mai mult potasiu decat bananele. In plus, sunt bogate in Omega 3 si nu contin deloc gluten.
Beneficiile sunt nenumarate pentru organismul nostru:
• Sunt ideale pentru persoanele care doresc sa slabeasca.
• Au efect detoxifiant.
• Imbunatatesc sanatatea creierului.
• Scad tensiunea arteriala. Atentie: din aceasta cauza nu sunt recomandate persoanelor hipotensive.
• Pot diminua riscul bolilor de inima si al diabetului de tip 2.
• Scad colesterolul.
• Cresc sanatatea oaselor si ajuta la ameliorarea durerilor articulare.
• Asigura energia necesara pentru tot restul zilei.
Consumul lor este in mod cert un atu pentru sanatatea noastra. Dar cum le putem include in alimentatie? Cele 10 idei de mai jos e posibil sa te surprinda, insa, crede-ne pe cuvant, merita sa incerci:
1. Ingredient surpriza in supe. Nu ezitati sa adaugati semintele in preparatele dumneavoastra. Aroma lor nu este una puternica, asa ca nici nu veti simti diferenta la gust, dar o veti simti cu siguranta in starea de spirit.
2. In salate. Adaugati in salatele de legume sau fructe si 1-2 linguri de seminte de chia pentru a potenta efectul benefic al preparatului.
3. Presarate in smoothie-urile sanatoase. Peste ingredientele trecute prin blender puneti si 1-2 linguri de seminte de chia si efectul va fi unul surprinzator.
4. Sub forma de budinca. Amestecati laptele (animal sau vegetal) cu 2 linguri de seminte de chia si cu putina miere si o sa aveti un mic dejun (sau un desert) sanatos si delicios.
5. Sub forma de gel. Amestecati cu mixerul seminte de chia cu apa si obtineti un gel deosebit de satios care poate fi adaugat in sosuri sau in jeleuri.
6. In clatite, biscuiti sau prajituri. Peste compozitia traditionala a desertului, adaugati si doua linguri de seminte de chia. Gustul nu va fi schimbat, insa preparatele vor fi considerabil mai sanatoase decat in mod obisnuit.
7. In satiosii crackersi. Stim ca biscuitii sarati din comert nu sunt cei mai sanatosi, asa ca ii putem inlocui cu unii facuti in casa, la care adaugam miraculoasele seminte de chia.
8. Ca substitut pentru oua. Da, ati auzit bine. Amestecate cu apa sunt un inlocuitor excelent pentru oua in preparate. La o lingura de seminte se adauga 3 linguri de apa, se lasa compozitia 15 minute, dupa care poate fi consumata ca atare sau poate servi la inlocuirea oului in preparatele unde serveste drept crusta.
9. Sub forma de faina. Semintele pot fi utilizate si pentru a inlocui pesmetul din unele retete. Recomandarea este ca dupa ce au fost macinate sa fie depuse intr-un loc racoros si consumate dupa cateva saptamani.
10. In preparatele raw-vegane sau fara gluten. Nu e doar eficient sa adaugati seminte in preparatele de acest tip, ci este chiar indicat datorita aportului important de nutrienti.
Doza recomandata este de 20g seminte chia pe zi. Iar pentru a te bucura din plin de toate beneficiile lor incredibile este suficient sa le incluzi in alimentatia ta de 3 ori pe saptamana.
Semintele de chia sunt preferatele mele, sunt foarte sanatoase si cel putin pe mine ma ajuta foarte mult la reglarea tranzitului. Recomand cu drag!
Nicely put. Regards.
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