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Chia sjemenke su sitne, okrugle sjemenke biljke Salvia hispanica. Obično su crne ili bijele, bez značajnih nutritivnih razlika između te dvije boje. Ako su smeđe, nisu potpuno zrele.
Iako su chia sjemenke još uvijek novost u našoj prehrani, one se zapravo koriste tisućama godina.
Tradicionalno su se mljele u brašno, prešale za ulje i miješale u pića, vjerujući da podižu energiju. I danas, primjerice, članovi meksičkog plemena Tarahumara, poznatog po tome što iznimno uspješno trče na duge staze, piju mješavinu chia sjemenki, limuna i vode, što zovu "iskiate". Vjeruju da im upravo chia sjemenke pružaju snagu da trče stotine kilometara.
Omega-3, vlakna i proteini
Riječ "chia" izvedena je iz astečke riječi "chian", što znači masna.
Glavne masti u chia sjemenkama su uglavnom omega-3, posebno alfa-linolenska kiselina (ALA) i neke omega-6. ALA je važna omega-3 masnoća i preteča za izradu DHA i EPA, dvije druge vrlo važne omega-3 masne kiseline. Koliko god male bile, chia sjemenke nutritivno su vrlo bogate. U svakoj žlici sjemena naći će se 2,1 g ALA, 4 g vlakana i 2 g proteina.
Također su bogat izvor vitamina i minerala, posebno kalcija, fosfora i cinka. Mogu se jesti sirove, a može ih se pomiješati u pekarske proizvode, juhe, smoothie, pudinge ili druga jela.
Žlica chia sjemenki natopljena u tri žlice vode može zamijeniti jaje u pripremi tijesta i kolača, zahvaljujući svojstvu da kada ostanu u vodi nekoliko minuta, voda počinje gelirati, piše Živim.hr.
Smatra se da su chia sjemenke odličan saveznik zdravlja srca i mozga, pomažu održati poželjne razine šećera u krvi, smanjuju upalu, poboljšavaju probavu...
No, chia sjemenke imaju i brojne druge koristi, koje su manje poznate. Naime, chia sjemenke izvrstan su dodatak svakoj beauty rutini. Možete koristiti kao sastojak prilikom izrade vlastitih maski kod kuće: jednostavno pomiješajte po jednu žlicu meda ili jogurta s dvije žlice mljevenih chia sjemenki.
Nanesite na kosu ili na kožu i ostavite preko noći.
Pomažu ublažiti starenje
Chia sjemenke bogate su antioksidansima koji pomažu u zaštiti kože od slobodnih radikala. Slobodni radikali odgovorni su za proces starenja i mogu uzrokovati bore i opuštenu kožu.
Zahvaljujući omega-3 masnim kiselinama, chia sjemenke održavaju kožu hidratiziranom i glatkom. Ove sitne male sjemenke sadrže vitamine A i E, koji vašem tijelu daju dodatni poticaj zaštite od UV oštećenja koja mogu dovesti do preranog starenja.
Sprečavaju upalu i akne
Omega-3 masne kiseline u chia sjemenkama pomažu u smanjenju upale, crvenila i suhe kože. Chia sjemenke djeluju kao prirodni piling, uklanjajući mrtve stanice kože i odčepljujući pore. To pomaže smanjiti pojavu akni i spriječiti ožiljke.
Potiču zacjeljivanje rana
Jedno je istraživanje pokazalo da ekstrakt chia sjemenki značajno smanjuje upalu i potiče zacjeljivanje rana.
Druga studija pokazala je da je primjena mješavine ulja chia sjemenki i gela aloe vere na kožu pomogla u smanjenju ožiljaka nakon laserske operacije. Također mogu spriječiti i infekciju. U jednoj studiji istraživači su otkrili da je primjena topikalne kreme koja sadrži 25 posto ekstrakta chia sjemenki smanjila infekciju bakterijom stafilokok za više od 70 posto.
Potiču rast kose
Osim što su dobar izvor proteina i vlakana, imaju i visoke koncentracije kalcija, magnezija i fosfora, a te su hranjive tvari neophodne za zdrav rast kose.
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Chia sjemenke su sitne, okrugle sjemenke biljke Salvia hispanica. Obično su crne ili bijele, bez značajnih nutritivnih razlika između te dvije boje. Ako su smeđe, nisu potpuno zrele.
Iako su chia sjemenke još uvijek novost u našoj prehrani, one se zapravo koriste tisućama godina.
Tradicionalno su se mljele u brašno, prešale za ulje i miješale u pića, vjerujući da podižu energiju. I danas, primjerice, članovi meksičkog plemena Tarahumara, poznatog po tome što iznimno uspješno trče na duge staze, piju mješavinu chia sjemenki, limuna i vode, što zovu "iskiate". Vjeruju da im upravo chia sjemenke pružaju snagu da trče stotine kilometara.
Omega-3, vlakna i proteini
Riječ "chia" izvedena je iz astečke riječi "chian", što znači masna.
Glavne masti u chia sjemenkama su uglavnom omega-3, posebno alfa-linolenska kiselina (ALA) i neke omega-6. ALA je važna omega-3 masnoća i preteča za izradu DHA i EPA, dvije druge vrlo važne omega-3 masne kiseline. Koliko god male bile, chia sjemenke nutritivno su vrlo bogate. U svakoj žlici sjemena naći će se 2,1 g ALA, 4 g vlakana i 2 g proteina.
Također su bogat izvor vitamina i minerala, posebno kalcija, fosfora i cinka. Mogu se jesti sirove, a može ih se pomiješati u pekarske proizvode, juhe, smoothie, pudinge ili druga jela.
Žlica chia sjemenki natopljena u tri žlice vode može zamijeniti jaje u pripremi tijesta i kolača, zahvaljujući svojstvu da kada ostanu u vodi nekoliko minuta, voda počinje gelirati, piše Živim.hr.
Smatra se da su chia sjemenke odličan saveznik zdravlja srca i mozga, pomažu održati poželjne razine šećera u krvi, smanjuju upalu, poboljšavaju probavu...
No, chia sjemenke imaju i brojne druge koristi, koje su manje poznate. Naime, chia sjemenke izvrstan su dodatak svakoj beauty rutini. Možete koristiti kao sastojak prilikom izrade vlastitih maski kod kuće: jednostavno pomiješajte po jednu žlicu meda ili jogurta s dvije žlice mljevenih chia sjemenki.
Nanesite na kosu ili na kožu i ostavite preko noći.
Pomažu ublažiti starenje
Chia sjemenke bogate su antioksidansima koji pomažu u zaštiti kože od slobodnih radikala. Slobodni radikali odgovorni su za proces starenja i mogu uzrokovati bore i opuštenu kožu.
Zahvaljujući omega-3 masnim kiselinama, chia sjemenke održavaju kožu hidratiziranom i glatkom. Ove sitne male sjemenke sadrže vitamine A i E, koji vašem tijelu daju dodatni poticaj zaštite od UV oštećenja koja mogu dovesti do preranog starenja.
Sprečavaju upalu i akne
Omega-3 masne kiseline u chia sjemenkama pomažu u smanjenju upale, crvenila i suhe kože. Chia sjemenke djeluju kao prirodni piling, uklanjajući mrtve stanice kože i odčepljujući pore. To pomaže smanjiti pojavu akni i spriječiti ožiljke.
Potiču zacjeljivanje rana
Jedno je istraživanje pokazalo da ekstrakt chia sjemenki značajno smanjuje upalu i potiče zacjeljivanje rana.
Druga studija pokazala je da je primjena mješavine ulja chia sjemenki i gela aloe vere na kožu pomogla u smanjenju ožiljaka nakon laserske operacije. Također mogu spriječiti i infekciju. U jednoj studiji istraživači su otkrili da je primjena topikalne kreme koja sadrži 25 posto ekstrakta chia sjemenki smanjila infekciju bakterijom stafilokok za više od 70 posto.
Potiču rast kose
Osim što su dobar izvor proteina i vlakana, imaju i visoke koncentracije kalcija, magnezija i fosfora, a te su hranjive tvari neophodne za zdrav rast kose.
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15. svibanj 2024 05:06
