Chia tohumunun tarihi uzun yıllar öncesine dayanmaktadır. Aztek ve Mayalar tarafından uzun yolculuklarda kendilerine güç versin diye bir kese içinde yanlarında bulundurdukları mucize bir besin kaynağıydı. Chia Maya dilinde ‘’enerji ve güç’’ anlamına gelmektedir. Bir inanışa göre Azteklerin savaşta dayanma gücünü bu küçük tohumlardan aldıkları yönündedir.
Bu küçük tohumlarla ilk tanıştığımda bilinç altımdan ağzımıza attığımızda patlayan şekerler fışkırdı. Görüntüsü çakıl taşlarını anımsatıyor. Peki bu tohumları bu kadar popüler olmasının sebebi ne?
Smoothie ve puding yapımında kullanılabilir. Çorba ve yemeklerde kıvam artırıcı olarak yumurtaya muadil olarak kullanılabilir. Ayrıca yulaf ezmesinin ve yoğurdun içine de karıştırabilirsin.
Nutritional Science Research Institute’e göre 100 gr Chia tohumunda bulunan önemli maddeler ve değerleri şöyle:
Protein (20,7 gr)
Yağ (32,8 gr)
Lif (41,2 gr)
Karbonhidrat (41,8 gr)
Kalsiyum (714 mg)
Demir (16,4 mg)
Vitamin B1 (0,18 mg)
Vitamin B2 (0,04 mg)
Vitamin B3 (613 mg)
Antioksidan, omega-3 ((ALA(Alfa linolenik asit)), lif kaynağı, minerallerce zengin, protein oranı yüksek ve glutensiz. Vejetaryenler için mükemmel bir protein kaynağı. Gluten içermemesi de Çölyak hastaları için tüketilebilecek besin yelpazesini genişletiyor.
Şimdi gelelim Chia tohumu ile ilgili sürpriz bilgilere.
2 yemek kaşığı Chia tohumu nelere eşittir:
1)Sütteki kalsiyumdan 5 kat daha fazla kalsiyuma sahip.(Bor mineraliyle birlikte tüketildiğinde emilimi artar.)
2)Yaban mersininden 3 kat daha antioksidandır.
3)Ispanaktan 3 kat daha fazla demir içerir.
4)Lif oranı yulaf ezmesinin 3 katıdır.
5)Kuru baklagillerden 2 kat daha fazla proteine sahiptir.
6)Muzun 2 katı potasyum içerir.
Yazımı sonuna gelirken sizin için hediyem var. Sevgiler Günü için özel bir tarif.
data:image/jpeg;base64,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
Çilekli, Çikolatalı, Chialı Smoothie
Malzemeler:
1 su bardağı dondurulmuş çilek
1 yemek kaşığı kakao tozu
1 yemek kaşığı chia tohumları
3 adet çekirdeksiz büyük hurma (akşamdan suda bekletin)
1 bardak badem sütü ( soya sütü ya da inek sütü de olabilir)
Hazırlanışı:
Tüm malzemeleri blender içine atın. Pürüzsüz(homojen) hale gelene kadar karıştırın. Afiyet olsun. Bu tarif tek kişiliktir. Mutluluk paylaştıkça anlam bulur. O yüzden sevdikleriniz için malzemelerin oranlarını artırabilirsin.
Bu küçük tohumlarla ilk tanıştığımda bilinç altımdan ağzımıza attığımızda patlayan şekerler fışkırdı. Görüntüsü çakıl taşlarını anımsatıyor. Peki bu tohumları bu kadar popüler olmasının sebebi ne?
Smoothie ve puding yapımında kullanılabilir. Çorba ve yemeklerde kıvam artırıcı olarak yumurtaya muadil olarak kullanılabilir. Ayrıca yulaf ezmesinin ve yoğurdun içine de karıştırabilirsin.
Nutritional Science Research Institute’e göre 100 gr Chia tohumunda bulunan önemli maddeler ve değerleri şöyle:
Protein (20,7 gr)
Yağ (32,8 gr)
Lif (41,2 gr)
Karbonhidrat (41,8 gr)
Kalsiyum (714 mg)
Demir (16,4 mg)
Vitamin B1 (0,18 mg)
Vitamin B2 (0,04 mg)
Vitamin B3 (613 mg)
Antioksidan, omega-3 ((ALA(Alfa linolenik asit)), lif kaynağı, minerallerce zengin, protein oranı yüksek ve glutensiz. Vejetaryenler için mükemmel bir protein kaynağı. Gluten içermemesi de Çölyak hastaları için tüketilebilecek besin yelpazesini genişletiyor.
Şimdi gelelim Chia tohumu ile ilgili sürpriz bilgilere.
2 yemek kaşığı Chia tohumu nelere eşittir:
1)Sütteki kalsiyumdan 5 kat daha fazla kalsiyuma sahip.(Bor mineraliyle birlikte tüketildiğinde emilimi artar.)
2)Yaban mersininden 3 kat daha antioksidandır.
3)Ispanaktan 3 kat daha fazla demir içerir.
4)Lif oranı yulaf ezmesinin 3 katıdır.
5)Kuru baklagillerden 2 kat daha fazla proteine sahiptir.
6)Muzun 2 katı potasyum içerir.
Yazımı sonuna gelirken sizin için hediyem var. Sevgiler Günü için özel bir tarif.
data:image/jpeg;base64,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
Çilekli, Çikolatalı, Chialı Smoothie
Malzemeler:
1 su bardağı dondurulmuş çilek
1 yemek kaşığı kakao tozu
1 yemek kaşığı chia tohumları
3 adet çekirdeksiz büyük hurma (akşamdan suda bekletin)
1 bardak badem sütü ( soya sütü ya da inek sütü de olabilir)
Hazırlanışı:
Tüm malzemeleri blender içine atın. Pürüzsüz(homojen) hale gelene kadar karıştırın. Afiyet olsun. Bu tarif tek kişiliktir. Mutluluk paylaştıkça anlam bulur. O yüzden sevdikleriniz için malzemelerin oranlarını artırabilirsin.