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Chia seeds are a great source of ingredients, bringing many health benefits to users. Because in this tiny seed there are countless essential nutrients such as calcium, vitamins, fiber, protein, omega-3, antioxidants,...
1. What are chia seeds?
Chia is an edible seed of the desert plant Salvia hispanica, grown in Mexico and originating from the Maya and Aztec cultures. The word “chia” means strength, so folklore claims that the people here used this tiny black seed as an energy booster. Because chia seeds are a nutrient-dense food, they contain healthy omega-3 fatty acids, fiber, carbohydrates, protein, calcium, and antioxidants.
Chia seeds are a whole grain food, when exposed to water, they expand and coalesce into a gelatinous gel. In 1 ounce (about 2 tablespoons) of chia seeds contains 139 calories, 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates and 11 grams of fiber, in addition to vitamins and minerals essential for the body.
Chia seeds often have a mild, nutty flavor, so you can easily incorporate them into foods and drinks, such as sauces, cereals, rice dishes, vegetables, yogurt or baked goods.
Hạt chia là thực phẩm được nhiều người ưa thích
2. Does eating chia seeds help with weight loss?
According to recent studies, chia seeds are rich in fiber and protein, which are two substances that help lose weight effectively. On the other hand, when eating chia seeds, they will expand in the abdomen, creating a feeling of fullness faster, less appetite, slower food absorption, thereby helping you to control your weight.
However, in another study by David Nieman, DrPH, a professor at Appalachian State University in North Carolina, stated that, during a 12-week trial period in participants taking chia seeds, they did not receive any benefits. not see any change in taste or decrease in body weight.
Through the above results, it can be concluded that chia seeds only have the effect of supporting weight loss diets, not a drug to treat overweight and obesity. Therefore, you should not expect too much when relying on only one food for weight loss purposes.
To be able to lose weight effectively, you need to combine a healthy diet with regular exercise, which helps you to slowly and safely lose weight for your overall health.
Kết hợp việc dùng hạt chia với tập thể dục để đạt hiệu quả giảm cân tốt nhất
3. How to use chia seeds to lose weight
Chia seeds are quite small in size, can be combined with many different foods to form an effective weight loss support formula. Here are some ways to use chia seeds in your weight loss diet that you can refer to:
3.1 Chia seeds and lemon juice Prepare one tablespoon of chia seeds and two tablespoons of lemon juice. First, you put the amount of chia seeds in a cup of water and stir well, then wait for about 10 minutes to settle. Finally, add 2 tablespoons of lemon juice, continue to stir to combine the nutrients.
To achieve the effect, you should drink this mixture about 1 hour before going to bed, the acid in lemon juice will work and help the food to be digested faster.
3.2 Chia Seed Soup You can change up the taste of your daily soup by adding chia seeds. This combination not only helps to add more nutrients to the body, supports effective weight control, but still retains the characteristic delicious taste of the soup.
Sử dụng hạt chia trong món canh để làm mới thực đơn mỗi ngày
3.3 Chia seed smoothie In addition to using chia seeds in combination with dishes like soup, you can also take advantage of this nutritious source of ingredients along with other drinks such as smoothies, teas, detoxes, or juices. When drinking smoothies, you should add about 1 or 2 tablespoons of chia seeds, this helps you limit your appetite and load fewer calories for the body.
3.4 Water mixed chia seeds If you are a busy person and have little time to make other complicated weight loss recipes, water mixed chia seeds will be a great choice, both simple and effective and easy to make. presently. You can mix chia seeds with warm or cold water, depending on your personal preference.
Mixing chia seeds with warm water will help them bloom faster, it only takes you about 3 minutes to enjoy them. However, when mixed with cold water, chia seeds will take longer to expand (about 15 minutes).
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Articles refer to the source: webmd.com
