In recent years, chia seeds regularly occupy first place in the ratings of superfoods. What are these tiny oval seeds from Central America and why do nutritionists take them to heaven?
Chia seeds
Chia seeds are the seeds of the Latin American sage (Salvia Hispanic), which belongs to the hawthorn family, which is native to the region of Central America. The history of the use of chia seeds dates back to the Maya and Aztecs. At that time, chia seeds were one of the four main foods. Chia was used in grinding into flour, pressing into oil, as well as as an ingredient in various dishes and even as currency. The Indians valued chia as an excellent source of energy before a battle or difficult expeditions – as you know, the South American Indians were excellent tenacious and could overcome incredible distances in a very short time. Before the trip, we refreshed ourselves with a drink made from chia seeds. In their language, the word “jia” means “strength. »
Chia Fresca – prepare a refreshing drink from chia seeds! It’s simple. Mix 300 ml of cold water, 2-3 teaspoons of chia seeds, 5-6 drops of liquid stevia, 2 tablespoons of lemon juice and add a pinch of cayenne pepper. Let it stand for 15 minutes and it’s done!
What do chia seeds contain?
Chia seeds are a very valuable nutritious product – they are a source of high-quality protein, most fats are omega-3 and omega-6 fatty acids, carbohydrates are present mainly in the form of fiber. Chia seeds are rich in antioxidants (in addition to having a positive effect on consumers, they also provide a long shelf life of chia seeds), and also contain some vitamins and minerals, see below. Chia seeds are gluten-free and are a great addition to diets for athletes, vegans, and raw food lovers.
Nutritional value of 100 g of chia seeds:
Energy value: 524 kcal / 2194 kJ
Proteins: 21.2 g
Carbohydrates: 37.5 g
Fats: 26 g; omega-3 fatty acids: 20.3 g; omega-6 fatty acids: 5.6 g;
Fiber: 33.7 g
Cholesterol: 0 mg
Vitamins and minerals contained in 100 g of chia seeds:
Vitamin C: 1.6 mg, vitamin B1: 0.62 mg, vitamin B2: 0.17 mg, vitamin B3: 8.83 mg; vitamin A: 54 IU; vitamin E (alpha-tocopherol): 0.5 mg, calcium: 631 mg, iron: 7.72 mg, magnesium: 335 mg, phosphorus: 860 mg, potassium: 407 mg, zinc: 4.58 mg
A feeling of satiety and energy that lasts
The great advantage of chia seeds is their ability to absorb a significant amount of water and, thus, increase
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