Wonderful seeds Salvia hispanicaChia seeds are tiny black seeds of the plant Salvia hispanica, native to South America.
For many centuries the seeds of Salvia hispanica were used by Aztecs and Mayans as a source of vital energy
. The name "Chia" comes from the ancient word Maia, meaning strength.
In today's world interest in the Chia seeds grew only in the last decade. And now these seeds are considered a necessary component of proper nutrition for people watching their health.
Here we will examine in more detail what in the seeds of Salvia hispanica such a wonderful, takim exactly should be included in your diet.The composition of Chia seeds
General information on 1 tablespoon of seeds (approximately 15g) contains:
- 5 g of fiber;
- 2 g of protein;
- 5 g fat (2.5 of which is an omega – 3 fatty acids);
- 9% of the daily dose of calcium;
- 15% magnesium;
- 15% manganese;
- 5% phosphorus.
Also, the seeds contain vitamins B1, B2 and B3, minerals such as zinc and potassium.
If we talk about this often are interested in losing weight the rate, the calorie, that 1 tablespoon of seeds includes 68.5 kcal. Not so little. However, if we subtract from this number those calories that have in fiber, which still will not be assimilated by the human body, the calorific value decreases and becomes equal to 50 kcal.
However, despite this fairly high calorie, Chia seeds are still indicated for weight loss.The high content of calcium
1 tablespoon of seeds carries 9%
of the daily dose of calcium. That's a lot. More than in natural dairy products.
And if you take into consideration that natural dairy is now the afternoon with fire will not find, and if found, many people can't is, in principle, high calcium content in Chia is even more important. Especially for people with a high risk of osteoporosis, particularly for women after menopause.Note: "about" omega-3 fatty acids
If you evaluate the amount of omega-3 fatty acids in the seeds of Chia by weight, their content is similar to what occurs in wild marine oily fish. It would be possible to enjoy this fact, but it is not so simple.
The fact that the lion's share of omega-3 fatty acids in these seeds have on ALA (alpha linolenic acid). To exert its positive effects on the body, ALA needs to go into other forms: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). However, the human body is very poorly converts ALA to EPA and DHA. Especially great difficulties exist with the translation of ALA to DHA, namely the DHA has the most beneficial qualities.
Thus, we can say that omega-3 fatty acids Chia seeds are not harmful, but not useful. This is especially important to understand vegetarians, who often believe that including in your diet Chia seeds, they saturate the body and omega-3 fatty acids, which can completely replace acids from animal sources. Unfortunately, it is not.
Other beneficial compounds in Chia seeds:
Chia seeds for weight loss
- chlorogenic acid is an antioxidant shown to lower blood pressure;
- coffee acid helps fight chronic inflammation, which is the source of a huge number of serious diseases from cancer to excess weight;
- quercetin antioxidant, with the ability to prevent the development of certain cancers, osteoporosis and heart disease;
- kaempferol is an antioxidant that is necessary for cancer prevention.
losing weight Today many well known the fact that Chia seeds help to lose weight. Let's try to understand in more detail how exactly they do it.
To help in the normalization of body weight, which have Chia seeds, mostly associated with the two substances in their composition with fiber and protein.Fiber
In 1 tablespoon of Chia seeds contains a whopping 6 grams of carbohydrates.But a lot or a little?
It turns out that a little, because 5.5 of fiber that is not absorbed by the body, and, therefore, does not increase the blood sugar level, and does not require release of insulin. That is not to be considered as a classical carbohydrate.
The true of carbohydrates in 1 tablespoon of sunflower seeds 0.5 g. And this makes them a product with a very low glycemic index and glycemic load.
At the same time, due to the presence in the seeds of large quantities of fiber, they are able to absorb a large amount of water. Typically, the mass of water that absorb the seeds of 10-12 times greater than their own weight. The water turns the seeds in some sort of gel that fills the stomach and causes a feeling of satiety.
And in addition to the feeling of satiety, formed in the stomach of the gel is another important slimming property – it slows down the digestion of food.
The filling of the stomach and slow the digestion of ingested food gives you the opportunity of losing weight person to consume in a day much less calories than it usually does, but not to suffer from hunger.
Have Chia seeds and another quality that helps people to lose weight.This is a favorable effect on the microflora.
It is known that, if the intestinal microflora is not right, body weight is normal. That is why products that contain a large number of probiotics and prebiotics, for example, sauerkraut, is made to lose weight.Protein14% of the weight of the seeds is protein.
Of course, this is much less than in eggs or in the spirulina product, which is rich in protein like nothing else on earth. However, for vegetable food is a fairly high rate.
It is also important to note that proteins in the seeds of high quality and include many essential amino acids. Proteins possess many beneficial properties for health. In particular, they help to lose weight.For example, it is proved that the slimming consumption of protein reduces appetite and obsessive thoughts on food by about 60% and cravings for night-time snacking by 50%.Other useful properties
Today, the Chia seeds are credited with many positive effects on human health. Why is "credited"? Yes, because there is no definitive scientifically proven evidence that these effects locally.
Some studies were carried out only on animals, in some research at the same time with the Chia seed was evaluated and the impact of other products, some experiments are to this day only a single character.
Therefore we cannot with one hundred percent probability to say that, Yes, Chia seeds have all the positive impact that they attribute to. However, the likelihood that they are still very high.So, Chia seeds can...
- To carry out prevention of diseases of the heart and blood vessels
There is evidence that they reduce the level of low-density lipoprotein ("bad" cholesterol) and triglycerides – substances associated with heart disease and blood vessels. And at the same time increase the concentration of "good" cholesterol and reduce chronic inflammation, which positively affects the health of the cardiovascular system.
In some experiments, it was shown that the inclusion in the daily diet of Chia seeds helps reduce high blood pressure.
- To improve control of blood sugar levels
In animal experiments it was shown that seeds reduce insulin resistance and improve control of the body for blood sugar levels. Both are extremely important for prevention of the metabolic syndrome leading to weight gain, diabetes, hypertension and a whole bunch of dangerous diseases.
- To improve physical endurance
There is evidence that Chia seeds can increase endurance for cardio training, for example, on a treadmill, as effectively as do energy included in professional sports nutrition.
This is why Chia seeds can be easily added to recipes proper nutrition before workouts. Energy the effect of their consumption lasts for 90 minutes.Contraindications and side effects of
Chia seeds is Usually well tolerated. But this does not mean that they do not have side effects and contraindications.Flatulence and other gastrointestinal problems with
Bloating and flatulence are the most common side effect when consuming Chia seeds. In addition to bloating, you may experience diarrhea or constipation, and sometimes abdominal pain.
As a rule, to get rid of these side effects, it is necessary to reduce the dose of consumed seeds and also use them in the form of flour, adding in cakes (see below).Allergic reactions
in some people, the seeds can lead to the development of allergies, and strong enough. Symptoms of an allergic reaction to Chia are:
- watery eyes;
- nausea and vomiting;
- rash and urticaria;
- shortness of breath, swelling of the mouth and throat.
It is known that allergies of this type suffer all those people who have an Allergy to mustard.Thinning of the blood, and excessive blood pressure lowering
the effect of the seeds is associated with the presence in them of large amounts of omega-3 fatty acids. Despite the fact that these omega-3 fatty acids are not quite "right", they can affect blood clotting and blood pressure.
This aspect impact can be positive. But not always.
So if there is reduced blood clotting or take special medicines to include in the diet Chia seeds should be done with care and only after consulting a doctor.
The same applies to hypotension. If there is a low blood pressure or used medications to lower it, eat seeds should be done with care.Abnormal decrease of sugar in the blood
Because there is evidence that a change of Chia can lower the sugar level, there are also concerns that, taken with antidiabetic drugs, they can lead to hypoglycemia.
Cases of life-threatening hypoglycemia in diabetic patients against the use of Chia seeds while it was not registered. However, doctors recommend with the caution to include Chia seeds in your diet those people who take medications for lowering sugar levels.Pregnancy and breast-feeding
The impact of Chia seeds on pregnant and lactating women, was not yet studied. But because medical advice is the same: all pregnant and lactating from the Chia seeds need to completely give up.Increase the risk of prostate cancer
In Chia seeds are rich in antioxidants, but because they are a means of cancer prevention. However, they are still a lot of ALA omega-3 fatty acids, a significant consumption which increases the risk of development of malignant tumors in the prostate.
That and Chia seeds, not only of ALA acid, have this effect, clearly proved. Data are contradictory. But still people who have a high predisposition to developing prostate cancer, from the use of these seeds should be abandoned.The risk of addiction
As it surprisingly sounds, but Chia seeds can lead to the development of the real addiction and dependence.
Therefore, to include in your diet this product must not constantly, and courses, taking breaks. Also from the use of seeds of this species should be abandoned to those who know the tendency to the rapid development of dependency.The deterioration of the absorption of certain trace elements
Like all other seeds, Chia carry the phytic acid that prevent the body to absorb iron and zinc from food.
However, this drawback is easily eliminated with steeping.Problems with swallowing
as soon As Chia seeds come into contact with water they immediately form a gel-like ball which can completely block the esophagus.To avoid this, the seeds never use it, then just dry with a glass of water.
Special caution should be exercised in people with dysphagia or other swallowing problems.How to eat Chia seeds?
Do I need to pre-soak? Not required, but highly desirable. And there are several reasons why this is so. Soaking allows you to remove from seeds of some harmful compounds (phytic acid). After soaking the nutrients hidden deep in seeds, are becoming more accessible to the human body. Soaked seeds are easier to swallow. As mentioned above, if you use dry and simply record them with water, you can choke. If the seeds soak, then there is no need to drink large volumes of water. Data seeds absorb 10-12 times more water than they weigh. So if you use them dry, be sure to drink lots of water, otherwise they will take fluid from the intestines, and it can have negative consequences. How to soak?
To soak Chia seeds, they simply pour water in the ratio 1:10.
Usually 1.5 tablespoons of seeds take 1 Cup of water. Of course, this ratio is not strict.
Soaking time varies from 30 to 120 minutes.The transformation into flour
is Another way of preparing Chia seeds for consumption – it's turning them into flour in a regular coffee grinder. The resulting flour can then be added to any baking recipes from pancakes to bread. And not just to add and to replace the regular flour with Chia in the event that if you are on a gluten-free diet. Also the flour of Chia is used as a healthy breading for fish, cutlets etc.
As Chia has a lot of fat, they are easily oxidized. With whole seed not, but with flour Yes. Therefore, to keep the flour from Chia, it is only necessary in a tightly sealed container in the refrigerator.
P. S. And remember, only by changing their consumption — together we change the world! ©