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Totul despre semințele de chia: beneficii, proprietăți, rețete

Totul despre semințele de chia: beneficii, proprietăți, rețete


Seminţele de chia cresc și sunt culese din planta de Chia (numită științific Salvia Hispanica), ce face parte din familia mentei şi se numără printre cele mai hrănitoare alimente oferite de natură. Sunt seminţe extraordinar de sănătoase pentru organism, pline de substanţe nutritive şi cu o mulţime de beneficii atât pentru adulţi, cât şi pentru copii. Seminţele de chia pot fi albe sau negre (dacă sunt maronii înseamnă ca nu sunt coapte). Din punct de vedere nutrițional însă, nu este nicio diferenţă între seminţele de chia albe sau negre. Le poți privi ca pe doi gemeni care fac parte din aceeași familie.

Sunt ideale pentru persoanele ce îşi doresc o alimentaţie vegană sau vegetariană întrucât sunt o nemaipomenită sursă de fier, proteine, fibre, vitamine din grupa B, minerale şi acizi graşi Omega 3.

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Unde se găsesc seminţele de chia? Le poţi cumpăra din majoritatea magazinelor alimentare, dar le găseşti şi la RepublicaBIO.ro, în varianta certificată organic, pe care ți-o recomand, pentru că așa beneficiezi de toate proprietățile lor minunate, și nu de tot felul de chimicale care le ajută să crească în varianta convențională, ne-bio. Sunt deci, uşor de găsit şi accesibile ca preţ, trebuie doar să alegi corect, cu gandul la stil de viață pentru sănătate. Acum, ești gata să aflii totul despre semințele de chia?

Planta de chia, salvia hispanica

Care este istoria seminţelor de chia?

Se spune că seminţele de chia au fost sursa principală de hrană pentru Azteci şi Mayaşi încă din anul 3.500 înainte de Hristos, ei fiind primii care au descoperit beneficiile pentru sănătate ale seminţelor de chia. Aceştia le consumau ca atare, le măcinau pentru a obţine făină, presau seminţele pentru ulei, le adăugau în băuturi şi le foloseau chiar şi în scopuri medicinale. Cât despre feluri de mâncare, putem presupune că rețetele lor se regăsesc prin bucătăriile de azi din America de Sud.

Denumirea de “chia” provine din limba mayaşilor şi înseamnă “putere”. Cel mai probabil, au fost numite aşa pentru că s-au dovedit a fi o foarte bună sursă de energie şi sănătate pentru organism. De alfel, şi astăzi se consumă din aceleaşi considerente, şi, pentru că nu au gust puternic, sunt foarte uşor de integrat în majoritatea alimentelor, de la feluri principale, până la deserturi şi băuturi.

Seminţe de chia: proprietăţi nutriționale

Sunt bogate în antioxidanţi. Principalul rol al antioxidanţilor este de a stopa procesul de oxidare al celulelor din organism şi de a neutraliza radicalii liberi, luptând astfel împotriva îmbătrânirii premature şi a de multe ori chiar împotriva apariţiei celulelor canceroase.

Sunt bogate în proteine. 14% din conţinutul seminţelor este proteină, ceea ce le face ideale pentru persoanele ce consumă foarte puţină carne sau deloc. Sunt săţioase, contribuie la menţinerea sănătăţii organismului, a greutăţii optime şi sunt o sursă excelentă de energie pentru sportivi și pentru cei care iubesc să facă orice fel de sport sau activitate fizică.

Carbohidraţii din seminţele de chia sunt fibre benefice. Raportat la greutate, seminţele de chia conțin 40% fibre, clasându-se astfel în topul celor mai bune surse de fibre din toate alimentele existente. Fibrele sunt cele ce hrănesc organismul, ajută sistemul digestiv să funcţioneze optim, scad colesterolul rău şi scad şansele apariţiei cancerului de colon și a multor boli moderne ale sistemului digestiv. Tot fibrele sunt responsabile pentru scăderea nivelului de zahăr din sânge, ceea ce nu poate fi decât benefic, în special pentru persoanele ce suferă de diabet.

Te ajută să slăbeşti sănătos. Pentru că sunt atât de bogate în fibre şi proteine, seminţele de chia te ajută să îţi menţii greutatea optimă şi chiar să scapi de kilogramele în plus. Consumând seminţe de chia, senzaţia de saţietate se instalează rapid şi, pentru că încetinesc absorbţia alimentelor, apetitul tău va fi redus. 

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Sunt bogate în calciu. Uimitor, seminţele de chia conţin de 5 ori mai mult calciu decât laptele de vacă. Sunt bogate în fosfor, magneziu şi contribuie astfel, la menţinerea sănătăţii oaselor şi a inimii.

Sunt bogate in acizi grasi Omega 3. Seminţele de chia sunt mai bogate in acizi Omega 3 decât somonul. Acizii graşi sunt esenţiali în dezvoltarea normală a organismului şi în funcţionarea optimă a sistemului nervos. De asemenea, reduc riscul apariţiei bolilor cardiovasculare.

Întăresc şi energizează organismul. Pentru că sunt atât de bogate în proteine, cresc nivelul de energie din organism şi, datorită conţinutului de fibre, acizi graşi, minerale şi vitamine, contribuie la întărirea sistemului imunitar şi previn îmbolnăvirea. Consumate înainte de a depune efort fizic, seminţele de chia pot furniza o cantitate foarte mare de energie.

Au un aport mare de nutrienţi, dar mic de calorii. La fel ca esenţele tari ce se ţin în sticluţe mici, şi seminţele de chia au un conţinut foarte mare de substanţe nutritive, nu degeaba sunt considerate un superaliment. Ce este nemaipomenit, în special pentru persoanele preocupate de dietă şi sănătate, este că nu conţin multe calorii. E ca și cum un magician cu o formula magică a făcut să apară un aliment supernutritiv, dar sărac în calorii!

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Câte calorii conține o lingură de seminţe de chia?

seminte de chia portie de servire

Dar două, cât este consumul zilnic recomandat? Serviciul de Cercetare Agricolă al USDA (Departamentul de Agricultură al Statelor Unite) a efectuat diverse studii pentru a determina ce conţin seminţele de chia. Astfel, specialiștii de acolo au descoperit că 2 linguri de seminţe de chia (aproape 30g) conţin:

  • 11 grame de fibre
  • 4 grame de proteine
  • 9 grame de grăsimi din care 5 grame sunt Omega 3
  • 18% din Doza Zilnică Necesară de Calciu
  • 30% din Doza Zilnică Necesară de Mangan
  • 30% din Doza Zilnică Necesară de Magneziu
  • 27% din Doza Zilnică Necesară de Fosfor
  • Mai conţin şi o importantă cantitate de Zinc, Vitamina B1 (Tiamină), B2, B3, şi Potasiu

Tot în 2 linguri de seminţe de chia găsim doar 137 de calorii şi doar 1 gram de carbohidraţi digerabili. Dacă excludem fibrele nedigerabile, numărul de calorii ajunge la 101. Acum înţelegem cu toţii de ce seminţele de chia sunt cea mai bună sursă nutritivă din lume. Şi, partea cea mai bună este că provin direct din natură, sunt integrale, neprocesate, nemodificate genetic, crescute organic, pline de antioxidanți şi fără gluten. Cu aşa calităţi, nu-i de mirare că au aşa multe beneficii pentru organism. Ce beneficii? Uite-le mai jos!

Seminţele de chia: o mulțime de beneficii pentru sănătate

Sunt o sursă naturală de energie. E de ajuns să pui câteva seminţe în micul dejun ca să capeţi energie pentru întreaga zi.

 

semințele de chia - Video Republica BIO

 

Întăresc sistemul imunitar. Pentru că sunt o sursă imporantă de vitamine şi minerale, seminţele de chia au capacitatea de a fortifica sistemul imunitar şi te vor ajuta să lupţi mai uşor împotriva diverselor afecţiuni. Sunt indicate ca aliment şi în caz de gripă sau răceală, pentru că sunt pline de fibre şi proteine şi nu trebuie să consumi o cantitate mare pentru a atinge senzația de sațietate. Ştii bine că atunci când eşti răcit pofta de mâncare dispare, aşa că, un iaurt cu seminţe de chia te va hrăni şi te va ajuta să te vindeci mai uşor.

Consumate cu regularitate, pot preveni apariţia diabetului. Reglează nivelul de zahăr din sânge (glicemia) şi previn apariţia bolii. Mai mult, seminţele de chia sunt bune şi pentru persoanele ce suferă deja de diabet pentru că au un indice glicemic foarte mic şi favorizează digestia lentă a alimentelor. Oricum, înfrumările unui medic trebuie căutate înainte.

Scad riscul bolilor cardiovasculare. Seminţele de chia au capacitatea de a regla nivelul de colesterol din sânge şi de a scădea tensiunea arterială, diminuând riscul apariţiei bolilor de inimă.

Contribuie la menţinerea unei greutăţi optime. Pentru că sunt atât de bogate în fibre
şi proteine, te poţi sătura cu o cantitate foarte mică de seminţe de chia. În contact cu apa, seminţele se transformă într-un gel ce îţi dă rapid senzaţia de stomac plin şi nu vei mai simţi nevoia să consumi multe alimente. Vei putea să îţi ţii sub control greutatea actuală, ba chiar să dai jos câteva kilograme, fără să te înfometezi.

Ajută funcționarea corectă a sistemului digestiv. Pentru că seminţele de chia conţin şi fibre solubile şi insolubile, determină o digestie lentă şi nu afectează nivelul de insulină din organism.

Au rol protector în general. Dacă vrei să te protejezi de efectele nocive ale poluării, tutunului, alcoolului, razelor ultra-violete sau de alte probleme pe care societatea modernă le aruncă în calea unui lifestyle sănătos, consumul cu regularitate al seminţelor de chia te poate ajuta.

Au rol detoxifiant. Contribuie la eliminarea substanţelor toxice din organism şi îţi dau în schimb vitamine şi minerale. Un ceai de semințe de chia poate face minuni în acest sens.

Pot preveni apariţia celulelor canceroase. Datorită conţinutului de antioxidanţi (de 3 ori mai mare decât al afinelor), seminţele de chia luptă împotriva radicalilor liberi, apără organismul de acțiunea substanțelor toxice din diverse alimente sau mediu şi luptă împotriva apariției celulelor canceroase.

Ameliorează durerile articulare. Pentru că seminţele de chia sunt bogate in acizi Omega 3, au capacitatea de a reduce considerabil inflamaţiile şi durerile de la nivelul articulaţiilor.

Îmbunătăţesc activitatea creierului. Tot acizii graşi Omega 3 sunt responsabili şi pentru funcţionarea optimă a sistemului nervos, îmbunătăţesc capacitatea de concentrare şi de memorare.

Contribuie la sănătatea oaselor. Pentru că au un conţinut de calciu foarte ridicat, o dietă bogată în seminţe de chia îţi va menţine oasele şi dantura sănătoase.

Menţin corpul tânăr şi sporesc longevitatea. Nivelul crescut de antioxidanţi sunt principalii răspunzători pentru menţinerea tinereţii şi pentru stoparea degradării celulelor. Fibrele contribuie şi ele, prin detoxifiere şi prin controlarea digestiei.

Contribuie la formarea masei musculare. Pentru că au atât de multe proteine în compoziţie, îţi vor hrăni întregul organism, inclusiv sistemul muscular. Consumat înainte de sală, te vor ajuta să îţi formezi sau să îţi creşti masa musculară.

Îmbunătăţesc performanţele fizice. Seminţele de chia îţi oferă energie, iar dacă le consumi înainte de competiţii, corpul tău va da un randament maxim.

Nu conţin gluten. Seminţele de chia sunt ideale pentru a fi integrate în dieta oricărei persoane, chiar şi a celor ce au intoleranţă la gluten, cu mențiunea că aceștia din urmă treuie să citească atent eticheta, pe care ar trebui să se specifice lipsa glutenului prin contaminare.

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Cum poți consuma semințe de chia? În rețete simple!

Gem raw de fructe, cu semințe de chia

E e rețetă pe care ți-am recomandat-o acum ceva vreme, pe blogul nostru. Noutatea este că poți transforma repede, fără foc, cu ajutorul semințelor de chia, orice fruct într-un gem nutritiv.gem de fructe cu seminte de chia

Apă cu seminţe de chia

Una dintre cele mai simple metode de a include seminţele de chia în alimentaţia ta este să le adaugi într-un pahar cu apă. Pune 3 linguri de seminţe de chia într-un litru cu apă şi lasă-le să se odihnească aproximativ 30 de minute. În contactul cu apa, seminţele de chia îşi măresc şi până la de 3 ori în volum. Poţi consuma lichidul obţinut, ca atare, sau îi poţi adăuga puţină zeamă de lămâie, potrocală sau orice fruct îţi place, pentru a-l face mai plăcut la gust. Obții un amestec simplu, săţios, energizant şi vitaminizant, plin de viață.

Ceai de slabit cu seminte de chia

O cură de slăbire cu seminţe de chia, nu doar că te ajută să dai câteva kilograme jos într-un mod sănătos, dar îţi oferă şi energie. Consumat dimineaţa, ceaiul din seminţe de chia te va energiza, îţi va estompa senzaţia de foame, contribuie la arderea depunerilor de grăsime, la curăţarea şi funcţionarea optimă a sistemului digestiv.

Limonadă cu seminţe de chia

Adaugă o lingură de seminţe de chia în 500ml de apă rece şi lasă-le la inmuiat aproximativ jumătate de oră. Apoi, adaugă sucul de la o lămâie şi o linguriţă de miere de albine. Optional, poţi aduga bucăţi de fructe sau chiar felii de castravete pentru extra aromă.

Făină din semințe de chia

Făina de chia se obţine prin măcinarea seminţelor de chia. Este excelentă pentru a îngroşa supele, sosurile sau chiar tocana de legume, dar şi pentru a prepara prăjiturile preferate.

Ulei din semințe de chia

Uleiul din seminţe de chia este uşor de integrat în alimentaţie, putând fi adăugat în salate, sosuri, paste, supe, orez sau peşte. Susţine sistemul cardiovascular, contribuie la normalizarea digestiei, reduce nivelul de colesterol şi are o mulţime de beneficii cu efect în sfera frumuseţii. Aplicat pe piele, va incetini formarea ridurilor, va oferi hidratare şi elasticitate pielii. Este util şi ca mască pentru păr dar şi pentru tratamentul unghiilor.

Ce mai poți pregăti cu seminţe de chia?

  • Apa cu seminţe de chia despre care vorbeam mai sus, poate fi un foarte bun înlocuitor al oului în prăjituri.
  • Seminţele de chia pot fi foarte uşor adăugate, aşa cum sunt, peste iaurt, brânză proaspătă sau budincă.
  • Pot fi o completare foarte bună pentru dressing-urile din salate.
  • Seminţele de chia sunt ideale pentru a fi adăugate în shake-urile proteice, în smoothie sau chiar peste îngheţată.
  • Le poţi amesteca cu ou, lapte şi făină pentru a pregăti clătite.
  • Le poţi pune chiar în compoziţia chifteluţelor.
  • Seminţele de chia sunt delicioase şi în supe.
  • Le poţi folosi şi pentru a pregăti pâine cu diverse seminţe sau doar cu seminţe de chia, dacă deja au devenit preferatele tale.
  • Un blat de pizza făcut în casă, cu câteva seminţe de chia va fi mai mult decât sănătos.

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 Rețete simple pentru micul dejun, cu semințe de chia

Fiindcă au un gust neutru, semințele de chia sunt ușor de adăugat în diverse preparate pentru micul dejun. Așadeci, dacă ești un fan al gusturilor discrete, ele sunt ideale pentru că nu le vei simți prezența, ci doar beneficiile.

iaurt cu seminte de chia

  • Iaurt cu seminţe de chia. Un iaurt bio, sănătos, o lingură de seminţe de chia şi o linguriţă de miere de albine bio. Poţi adăuga chiar bucăţi din fructele tale preferate, pentru mai multă aroma.
  • Lapte cu cereale şi seminţe de chia. Nu trebuie să fii bucătar şef să adaugi 1-2 linguri de seminţe de chia peste bolul de lapte cu cereale. Rezultatul va fi unul săţios şi plin de nutrienţi.
  • Budincă din seminţe de chia. Adaugă seminţe de chia într-un bol cu lapte de cocos şi aşteaptă puţin până acestea se umflă. Poţi completa budinca cu puţină miere de albine bio.
  • Smoothie cu seminţe de chia. Seminţele de chia vor transforma smoothie-ul într-un preparat extrem de nutritiv. Înmoaie seminţele în apă şi le poţi adăuga peste orice reţetă de smoothie îţi place.
  • Biscuiţi cu seminţe de chia. Dacă dimineaţa eşti pe fugă, poţi prepara de seara câţiva biscuiţi de casă în care să adaugi şi seminţe de chia. Sau îi poţi cumpăra gata preparaţi
  • Baton proteic cu seminţe de chia. Batoanele proteice făcute în casă sunt o alternativă sănătoasă a celor cumpărate din magazine. Sau, din nou, din lipsă de timp, poţi cumpăra unul gata preparat.

Seminţe de chia: contraindicaţii şi efecte negative

Ca în cazul oricărui alt superalimentaliment extraordinar de bogat in nutrienți, nu ai nevoie să exagerezi cu consumul pentru a integra aceste semințe în planul tău sănătos de nutriție sănătoasă (iartă-mi repetiția, are rolul de a sublinia ideea mea). Dar, dacă te întrebi câte seminţe de chia poți consuma într-o zi, și să beneficiezi suficient de proprietățile lor, răspunsul este maxim 2 linguriţe. Cu această doză îţi ajuţi organismul să se menţină sănătos şi în formă.

Există însă şi o serie de contraindicaţii de care e bine să ții cont

Conţinutul mare de fibre din seminţele de chia poate cauza dureri abdominale, balonare sau meteorism abdominal.

Dacă te ştii alergic la seminţe de muştar, ar fi bine să consumi o cantitate foarte mică de seminţe de chia la început şi să fii foarte atent la eventualele semne pe care ţi le dă organismul.

Nu consuma seminţe de chia dacă ai tensiunea arterială mică! Există şanse să agravezi situaţia.

Dacă te pregăteşti pentru o intervenţie chirurgicală sau faci un tratament de lunga durată cu aspirină, ar fi bine să nu consumi seminţe de chia.

Femeile însărcinate şi cele care alăptează ar fi bine să evite consumul de seminţe de chia.

Dacă iei suplimente nutritive ce conţin vitamina B7, este indicat să nu consumi şi seminţe de chia în același timp, pentru a evita supradozajul.

Dacă ştii că suferi de anumite afecţiuni sau că eşti alergic la anumite substanţe, ar fi bine să consulţi un medic specialist înainte de a începe o dietă cu seminţe de chia.

 

Acum cred că înţelegi de ce seminţele de chia sunt considerate un superaliment. Preparate corect, sunt foarte uşor de digerat, sănătoase, pline de nutrienţi şi foarte versatile, putând fi adăugate în aproape orice fel de mâncare sau gustare.

Îți recomand semințele de chia. Sunt o esenţă tare într-o sămânţă mică. Sănătate!

  

Florrie, pentru Republica BIO

 

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Sursele mele:

  1. Chia Seed History and Origin
  2. FiOrbit - 11 Proven Health Benefits Of Chia Seeds
  3. SEMINTELE DE CHIA - O MINUNE NUTRITIONALA
  4. Chia
  5. Beneficiile uimitoare ale semintelor de chia
  6. 35 Fun Ways to Eat Chia Seeds
  7. Cine nu are voie să consume SEMINȚE de CHIA (contraindicații și precauții)
  8. 11 Proven Health Benefits of Chia Seeds

 

Surse foto: dreamstime.com, pixabay.com

Copyright Republica BIO

 

 

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Comentarii

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15:05 09.06.2021

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17:43 05.06.2021

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