1 First consumer suggestion: Try the original flavor. Add two tablespoons of about 30 grams of Chia seeds to 300cc of water and let it stand for 5 minutes, and it will show a gelatinous substance. Stir and serve. Although it has no taste, it is harmonious, chewy and full.
2. Adding it to salad, oatmeal or yogurt is the most convenient way to increase nutritional intake.
3. Chiaya seeds are a very good substitute if you don't want to use white powder for thickening or bottoming. You can add a few spoonfuls of Jiaya seeds to the soup or ingredients to be cooked, and let it stand for 10 minute to achieve the effect of cooking.
4. Chia seed pudding. This way of eating is the most respected, and it is also a healthy ice product to cool off the heat. It is made of the following materials: 400 ml of milk or coconut milk, 65,438+000 grams of Chia seeds, 2-3 tablespoons of cocoa powder (for seasoning, which can be freely mixed, and can also be replaced by vanilla powder or cinnamon powder), 65,438+.
5. Chia seed pancake material: 4 tablespoons Chia seed, flour 100g, salt or sugar (added according to personal taste), coconut oil, strawberry and Chia seed with 200ml of water, stir well, add proper amount of flour, and stir constantly to form a paste (not too thick or too thin). At this time, salt, sugar or sugar can be added according to your preference.
6. Chia seed bread material: 2 tablespoons of ground Chia seeds, 200g flour, 5g yeast powder, 2 eggs, 2 tablespoons coconut oil, 5g salt and 2 tablespoons pine nuts are evenly mixed into dough, and the dough is allowed to stand for 30 minutes to wait for fermentation (it can be put into a toast container or cut into a preset size). Put the fermented dough into the oven (65438+)
7. As a substitute for eggs, eggs are indispensable ingredients for baking cakes or bread. If you can't eat eggs for some reason or religious factors, you can use Chia seeds instead of eggs. The method is 1 tbsp Chia seeds (which need to be ground into powder first), add 3 tbsp water, and the effect of stirring evenly is 1 egg.
Chia seed is the seed of sage, a mint plant, which is native to southern Mexico, Guatemala and other North American regions.
Chiaya seeds are small, generally1.87 0.1mm long, 1.2 1.08 mm wide, 0.88 0.04 mm thick, oval, smooth and marbled. Light-colored seeds are slightly fuller than black seeds in weight, width and thickness.
Chiaya seed is rich in α -linolenic acid, an essential fatty acid for human body, and a variety of antioxidant active components (chlorogenic acid, caffeic acid, myricetin, quercetin, kaempferol, etc. ), which is the source of natural omega-3 fatty acids, is rich in dietary fiber, protein, vitamins and minerals.
dietary fibre
According to the survey of American Diabetes Association (ADA), the recommended daily intake of dietary fiber is 20-35g/ day. Every 100g of Jiaya seed contains 30-40g of dietary fiber, which can reach the recommended daily dietary amount for adults.
2. Fat and its composition
Chiaya seeds are rich in linolenic acid, which is a polyunsaturated fatty acid and a precursor of omega-3. According to the research, unsaturated fatty acids in seeds account for 80.5% of the total fat content, and the ratio of n-6/n-3 is reasonable. Unbalanced intake of n-6 and n-3PUFA in human diet will lead to cardiovascular and cerebrovascular diseases, cancer, inflammation and autoimmune diseases.
3. protein
The protein content of sub-seeds is between 15-23%, which is closely related to the planting area. The protein content of Chia seeds is higher than that of traditional grains, wheat and rice. It is worth mentioning that Jiaya seed protein does not contain gluten, so it is a very good source of protein for people who are allergic to gluten. Jiaya seed contains 8 kinds of essential amino acids needed by human body, and its amino acid combination is close to FAO/ WHO ideal model, which has good nutritional value.
4. vitamins
Chia seed is a good source of vitamin B. Compared with other cereals, the content of nicotinic acid (VB3) is higher than that of corn, soybean, oats and wheat.
5. minerals
Jiaya seeds are rich in minerals. Compared with 100g milk, Jiaya seed contains 6 times as much calcium, 0 times as much phosphorus and 4 times as much potassium as milk, in addition to iron, zinc and copper. Compared with other grains such as wheat, rice, oats, corn, etc. The contents of calcium, phosphorus and potassium in Jiaya seeds are about 13-354 times, 1- 12 times and 1.6-9 times respectively.
6. Antioxidants
Chiaya seeds contain a variety of antioxidant substances, among which chlorogenic acid and caffeic acid are the most abundant, followed by myricetin, quercetin, kaempferol, tocopherol and so on. The interaction of these antioxidants makes Jiaya seeds have higher antioxidant activity than single VC and ve.
reference data
How much and how to eat chia seeds every day.