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Chia sjemenke – novi hit među supernamirnicama Novi prehrambeni trend stiže ...

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Nepročitano 13-09-11, 16:53   #1
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Zadani Chia sjemenke

Chia sjemenke – novi hit među supernamirnicama

Novi prehrambeni trend stiže iz Meksika – radi se o sjemenkama biljke Salvia hispanica, poznatije kao Chia, koja potječe iz središnjeg i južnog Meksika i Gvatemale.

Kultivirali su je još drevni Azteci, a riječ Chia potječe iz starog indijanskog jezika i u izravnom prijevodu znači „uljnat“. Još se uvijek koristi u Meksiku i Gvatemali, a sjemenke se melju ili koriste cijele za pripremu hranjivih napitaka i služe kao zanimljiva namirnica. Moderni američki prehrambeni i zdravstveni gurui predviđaju Chia sjemenkama svijetlu budućnost i široku primjenu u raznim zdravim napitcima i jelima te primjenu kao dodatak prehrani.

Riznica nutrijenata

Pod ne tako tvrdom i otpornom ljušturom ovalnih sjemenki promjera 1 mm, prisutna je čitava lepeza nutrijenata i antioksidansa koji imaju povoljan utjecaj na čovjeka. Ne treba ju samljeti da bi se oslobodili vrijedni sastojci, kao što je slučaj sa lanenim sjemenom.
Kao što joj i samo ime nagoviješta, Chia je bogat izvor masti, i to onih dobrih, nezasićenih.

Sadrži omega-3 masne kiseline, i osigurava 25-30% ulja koje se može ekstrahirati, uglavnom alfa-linolenske masne kiseline (ALA), koja je preteča dugolančanih višestruko nezasićenih omega-3 masnih kiselina u tijelu. Također, dobar je izvor antioksidansa, prehrambenih vlakana i aminokiselina.

Izvanredan profil antioksidansa čine fitokemikalije poput klorogene kiseline, kavene kiseline te flavonoida miricetina, kvercetina i kampferola. U uljnoj fazi iznimno je visok udio omega-3 masnih kiselina – čak 64 %. Chia sjemenke se od ostalih srodnih namirnica razlikuju i po stabilnosti tih kiselina, one mogu kroz puno dulje vremensko razdoblje stajati izložene svjetlosti i višim temperaturama prije nego užegnu. Ne sadrže gluten i vrlo su siromašne natrijem.

Uz masne kiseline, Chia sjemenke obiluju i prehrambenim vlaknima (čak više od integralnih žitarica), odnosno polisaharidima. Većim dijelom to su ksiloza i arabinoza, vrlo viskozni polisaharidi koji imaju snažnu moć navlačenja vode to svojstvo omogućava sjemenkama snažno bubrenje u vodi. Primjerice, stavite li jednu žlicu Chia sjemenki u čaši vode, nakon pola sata dočekat će vas sasvim drugačija konzistencija tekućine – smjesa se pretvara u gotovo čvrstu želatinu. Svojstvo formiranja gela pogodno je i za zdravlje jer se u probavnom sustavu tako usporava razgradnja ugljikohidrata i nagle oscilacije šećera u krvi, što čini ove sjemenke posebno korisne za dijabetičare.

Vitaminska lepeza pokriva B-skupinu vitamina (niacin, riboflavin i tiamin), a minerali koji su najzastupljeniji u toj jedinstvenoj sjemenci su kalcij, fosfor, magnezij, natrij, kalij, cink, mangan, bakar i željezo. S obzirom na količinu i bioiskoristivost, antioksidativni vitaminsko-mineralni sadržaj Chia-e nadmašuje čak i onaj od borovnica i ostalog bobičastog “supervoća”, poznatog po snažnom antioksidativnom djelovanju!

Konzumacija svega dvije žlice sjemenki osigurava otprilike 7 grama vlakana (što je četvrtina dnevno preporučenog unosa), 4 grama proteina, 205 miligrama kalcija te čak 5 grama omega-3 masnih kiselina, a pritom sadrži tek 140 kcal.

Zbog iznimnog nutritivnog profila Chia se preporučuje kao pomoć i prevencija kod vodećih bolesti današnjice – dijabetesa, kardiovaskularnih bolesti i hipertenzije, a može biti od koristi i sportašima jer osigurava sporiju razgradnju ugljikohidrata što može doprinijeti izdržljivosti i sportskim izvedbama. Također, korisna je pomoć osobama na redukcijskim dijetama kao i svima koji žele na prirodan način obogatiti prehranu vrijednim tvarima iz hrane.

Dr.sc. Darija Vranešić Bender

članak objavljen u časopisu Doktor u kući, siječanj 2011.
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Nepročitano 18-01-15, 15:18   #2
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Sviđaju mi se, da li je itko isprobao?
Sadrže • 8 puta više omega 3 od lososa
• 6 puta više kalcija od mlijeka
• 3 puta više željeza od špinata
• 15 puta više magnezija od brokule
• 2 puta više vlakana od žitnih pahuljica
• 6 puta više proteina od graha
• 4 puta više fosfora od mlijeka.


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Nepročitano 18-01-15, 17:07   #3
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Citat:
Originally Posted by Adamina Pogledaj Post
Sviđaju mi se, da li je itko isprobao?
Sadrže • 8 puta više omega 3 od lososa
• 6 puta više kalcija od mlijeka
• 3 puta više željeza od špinata
• 15 puta više magnezija od brokule
• 2 puta više vlakana od žitnih pahuljica
• 6 puta više proteina od graha
• 4 puta više fosfora od mlijeka.

to su stvarno impresivne brojke..

kakva je dostupnost kod nas?


Uistinu, Bog je tako ljubio svijet te je dao svoga Sina Jedinorođenca da nijedan koji u njega vjeruje ne propadne, nego da ima život vječni.
Ivan 3:16



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Nepročitano 18-01-15, 17:15   #4
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Citat:
Originally Posted by Adamina Pogledaj Post
Sviđaju mi se, da li je itko isprobao?
Sadrže • 8 puta više omega 3 od lososa
• 6 puta više kalcija od mlijeka
• 3 puta više željeza od špinata
• 15 puta više magnezija od brokule
• 2 puta više vlakana od žitnih pahuljica
• 6 puta više proteina od graha
• 4 puta više fosfora od mlijeka.
Ja ih već dugo koristim u smutijima.

Nekad namočim prije pa se dobije želatina i onda zblendam, a nekad ih stavim odmah ili na kraju blendanja bez namakanja.

Može se raditi i desert (puding)
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Nepročitano 18-01-15, 17:16   #5
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Citat:
Originally Posted by Uoo Pogledaj Post
to su stvarno impresivne brojke..

kakva je dostupnost kod nas?
Imaš u svim prodavaonicama zdrave prehrane i tu na forumu.
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Nepročitano 18-01-15, 17:25   #6
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Citat:
Originally Posted by LIK Pogledaj Post
Imaš u svim prodavaonicama zdrave prehrane i tu na forumu.
super.. koju količinu stavljaš i koliko penezi izađe zaliha za nekih mjesec dana npr? Il jednostavnije da ne kompliciram.. koliko dođe i kolko se dobije u pakiranju :)


Uistinu, Bog je tako ljubio svijet te je dao svoga Sina Jedinorođenca da nijedan koji u njega vjeruje ne propadne, nego da ima život vječni.
Ivan 3:16



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Nepročitano 18-01-15, 18:37   #7
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Nije baš jeftino, mislim da su pakovanja 200 g, ali meni traje dugo jer stavljam u smutije većinom jušnu žlicu pošto dodajem i dosta drugih namirnica, poput mace, graviole, acaia, nekad i psilium prah, ovisi sto imam :)
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Nepročitano 18-01-15, 19:05   #8
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Super.. pošto je tako bogato korisnim nutrijentima i ne treba ti više od toga pored toliko dobrih ostalih namirnica.. provjerit ću bude li mi negdje usput.. no skupe su te uvozne delicije.. pa mi se čini da ću ostat na "blitvi"


Uistinu, Bog je tako ljubio svijet te je dao svoga Sina Jedinorođenca da nijedan koji u njega vjeruje ne propadne, nego da ima život vječni.
Ivan 3:16



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Nepročitano 18-01-15, 19:58   #9
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Ma nisu tolko skupe, ja sam u SLO uzeo kutijicu za desetak eura, mislim da ima 300 grama...to je puno...ja znam svaki dan ili svaki drugi dan uzet natašte 2 čajne žličice pa izdrobit u ustima i zalit vodom ili čajem...ovako će mi trajat 2 mjeseca najmanje...

jako su dobre i za probavu....malo ih je nezgodno izžvakat jer su jako sitne i ostaju po zubima okolo naokolo al nije frka

zanimljivo je da izgledaju identično kao sjemenke od konoplje (šare), samo su mnogo manje i imaju malo drugačiji oblik...
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Nepročitano 18-01-15, 19:59   #10
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Preporuka je 30 grama na dan tj oko 2 žlice. A s vodom se povećaju za 12 pa su dobre za pudinge ili kreme. Ja sam našla da su oko 70 kn 200 grama, ali nađe se i za 40 😉


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