Benih Chia Untuk Menurunkan Berat Badan - Pelan Diet Dan Resipi

2024 Pengarang: Cecilia Ryder | [email protected]. Diubah suai terakhir: 2023-12-17 14:21

Biji Chia adalah penambah berat badan yang kuat. Biji hitam dan putih kecil ini tergolong dalam keluarga pudina dan disebut-sebut sebagai makanan super. Dr. Shivani Lodha (RD, Ahli Nutrisi) mengatakan, “Biji Chia kaya akan serat, protein, asam lemak esensial, vitamin, dan mineral. Mereka memberikan rasa kenyang yang lebih baik, menyuburkan badan, dan membantu meningkatkan kesihatan usus."

Mereka juga sarat dengan antioksidan yang meningkatkan profil lipid dan mengurangkan pemendapan lemak (1), (2). Artikel ini membincangkan bagaimana biji chia membantu menurunkan berat badan, rancangan diet, dan 10 cara mudah untuk memakan biji chia. Tatal ke bawah!

Apa itu Benih Chia?

"Chia" bermaksud kekuatan. Biji pseudo kecil ini diberi nama tepat karena kaya dengan serat makanan, protein, dan asid lemak tak jenuh ganda (PUFA). Mereka mengembang dan membentuk lapisan luar seperti gel yang tebal ketika anda memasukkannya ke dalam air. Sebenarnya, mereka boleh menahan hingga 10 kali berat badan mereka di dalam air atau cecair lain. Dan anda mesti selalu merendamnya di dalam air sebelum dimakan. Bahagian terbaik tentang biji chia adalah bahawa mereka tidak mempunyai rasa atau rasa yang kuat dan dengan itu dapat ditambahkan ke dalam makanan dan dimakan.

Sekarang, mari kita lihat profil pemakanan biji chia dengan cepat.

Nilai Pemakanan Biji Chia (100g)

Nutrien	Nilai
Tenaga	486kkal
Protein	16.5g
Jumlah Lipid	30.7g
CHO	42.1g
Serat	34.4g
Kalsium	631mg
Besi	7.7mg
Magnesium	335mg
Potasium	407mg
Natrium	16mg
Zink	4.6mg
Folat	49µg

Sumber: USDA

Seperti yang anda lihat, biji kecil ini dibungkus dengan khasiat. Dan profil pemakanan ini berkait rapat dengan bagaimana biji chia membantu penurunan berat badan. Ketahui di bahagian seterusnya.

Benih Chia Untuk Menurunkan Berat Badan - Bagaimana Ia Berfungsi?

Biji Chia sangat bagus untuk menurunkan berat badan. Mereka kaya dengan antioksidan, protein, lemak sihat, dan serat makanan yang membantu membuang toksin, membina jisim otot tanpa lemak, mengurangkan keradangan, dan membuat anda kenyang untuk jangka masa panjang. Mari kita perhatikan lebih dekat bagaimana biji kecil ini dapat membantu anda mengatasi masalah besar. Tatal ke bawah.

Kaya dengan Serat Makanan

Biji Chia kaya dengan serat makanan, yang memberi manfaat kepada kesihatan pencernaan dengan meningkatkan keteraturan dan meningkatkan frekuensi najis untuk mencegah sembelit. Lebih-lebih lagi, serat dalam biji chia juga menyerap sejumlah besar air, yang membuat anda kenyang lebih lama dan menahan rasa lapar.

Fiber-rich foods can keep your body from absorbing a few calories from the foods you eat. The nutrient binds with the fat and sugar molecules in the food and obstructs their absorption. This reduces the number of calories you consume.

Loaded With PUFA

Polyunsaturated fatty acids are categorized as healthy fats. Chia seeds are loaded with alpha linoleic acid (ALA), an omega-3-fatty acid. Omega 3 fatty acids are known for their anti-inflammatory effects, as well as brain- enhancing and heart health-protecting properties.

High In Protein

One ounce of chia seeds contains 4.4 grams of protein. You need about 0.8 g per kg body weight of protein every day. If you are not a meat eater, it is quite possible that you are not consuming enough protein. And to load up on protein, you need to look at whole foods instead of supplements. The protein in chia seeds helps in building muscle mass and aids muscle recovery.

Increase Energy Levels

A sedentary lifestyle is one of the reasons for weight gain. Chia seeds provide energy and make you more active. In fact, when you start building lean muscle, the number of mitochondria (the cell organelles that produce energy in the form of ATP) increases. This, in turn, not only increases your energy levels but also accelerates your metabolic rate.

Loaded With Antioxidants

Antioxidants help flush out toxins and lower stress and inflammation in the body. They act by scavenging the harmful free oxygen radicals, which may also lead to DNA mutation, leading to harmful/nonfunctioning protein synthesis. Chia seeds are loaded with various antioxidants – quercetin, caffeic acid, kaempferol, and chlorogenic acid. Hence, consuming these seeds will reduce the toxins in your body, help you lose weight, and reduce the risk of fatal diseases (3).

Increase The Production Of Leptin

Leptin is a hunger-inhibiting hormone that is produced by the fat cells (adipose tissue). Scientists have found that the more protein you consume, the more the production of leptin will be (4). Chia seeds are a good source of protein (as mentioned above) and also help kick leptin into action. This, in turn, helps suppress appetite, prevents overeating, and maintains a healthy body composition.

These are the main reasons you must include chia seeds in your diet. But how much should you consume per day? Find out next.

Chia Seeds For Weight Loss – How Much Should You Consume?

You can have 2-3 tablespoons of chia seeds per day. Make sure you do not overshoot this recommendation just to lose weight “quickly” as it can turn out to be harmful in higher doses. Also, talk to your doctor/dietitian before consuming chia.

Along with consuming chia seeds, you must also follow a healthy diet. Not sure where to start? Well, check out the diet plan below to get an idea.

Chia Seeds Weight Loss Diet Chart

What To Eat
(6:00 a.m.)
(10:00 – 10:30 a.m.)
(3:00 p.m.)

You get the idea, right? Low-calorie but nutritious food is what you must aim to consume. Also, avoid late night snacking or mid-day junk cravings. You can have a cup of green tea in the morning or a cup of chamomile tea at night to avoid overeating.

Alright. So, is soaking chia seeds the only way to consume them? No. Here are other ways.

Ways To Consume Chia Seeds

According to Dr. Shivani Lodha, “Chia seeds can be taken in various forms. They can be soaked overnight and can be consumed for breakfast with any form of milk of curd and fruits. They can be added with coconut water or lemon water or buttermilk. Sprinkling chia seeds add great texture to salads.”

Depending on what is convenient and appealing to you, add chia seeds in any form to your food to reap health benefits. But should you only consider adding these seeds to your oatmeal? Of course not! There are other innovative ways to amp up your daily nutrition with chia seeds. Let me show you a few quick recipes. Scroll down.

Chia Seeds For Weight Loss – 10 Best Recepies

1. Chia Seed Smoothie

Ingredients

• 1 banana
• 1 cup blueberries
• 2 tablespoons chia seeds
• 1 tablespoon Greek yogurt
• 1 cup full-fat/soy milk

How To Prepare

1. Peel and toss the banana into a blender.
2. Add the blueberries, Greek yogurt, full-fat/soy milk, and chia seeds.
3. Blitz it, pour it into a glass, and drink.

2. Chia Seed Muffin

Ingredients

• ⅔ cup almond milk
• 1 cup rolled oats
• 1 cup mashed banana
• ½ cup brown sugar
• ¼ cup white sugar
• ⅓ cup vegetable oil/ ghee
• 2 ½ tablespoons chia seeds
• 2 teaspoons baking soda
• 2 cups flour
• 2 teaspoons apple cider vinegar
• ½ teaspoon salt
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg

How To Prepare

1. Preheat the oven and grease a muffin tray.
2. Whisk the almond milk and apple cider vinegar and keep aside.
3. In a large bowl, mix the flour, chia seeds, cinnamon, nutmeg, baking powder, and salt.
4. Add the mashed banana, both types of sugar, and oil to the apple cider vinegar and milk mixture. Mix well.
5. Stir in the dry ingredients.
6. Add one to two tablespoons of batter in each muffin mold in the tray and bake for 20-25 minutes.
7. And, it’s ready!

3. Chia Seed Pudding

Ingredients

• 1 cup almond milk/ full-fat milk
• 4 tablespoons chia seeds
• 2 tablespoons organic honey
• ½ teaspoon vanilla extract
• ½ teaspoon nutmeg

How To Prepare

1. Blend all the ingredients except the chia seeds.
2. Stir in the chia seeds and pour into a glass jar.
3. Refrigerate it for four hours to let it form a gel-like (pudding) texture.

4. Chia Seeds Iced Tea

Ingredients

• 2 tablespoons chia seeds
• 1 teaspoon green tea
• 1 cup water
• 2 tablespoons lime juice
• ¼ teaspoon brown sugar
• Lime slices
• Ice cubes

How To Prepare

1. Soak the chia seeds in water.
2. Bring a cup of water to a boil, and just when it starts boiling, remove from the flame.
3. Let it cool for 2 minutes.
4. Add a teaspoon of green tea and steep it for 3-4 minutes.
5. Strain the tea into a glass.
6. Let it cool down for 5 more minutes and then refrigerate it for 15 minutes.
7. Add the lime juice, brown sugar, chia seeds, some ice cubes, and lime slices.
8. Enjoy your summer fresh chia iced tea.

5. Chia, Fruit, And Yogurt

Ingredients

• 1 cup blueberry yogurt
• 2 tablespoons chia seeds
• 1 plum, sliced
• 1 peach sliced
• ½ orange sliced
• Mint leaves

How To Prepare

1. Toss the sliced fruits into a bowl.
2. Stir in the blueberry yogurt.
3. Add the chia seeds, combine everything well, and garnish with mint leaves.

6. Quinoa Chia Salad

Ingredients

• ½ cup quinoa
• 2-3 tablespoons chia seeds, soaked in water
• 1 cup vegetable stock
• ¼ cup chopped green bell pepper
• ¼ cup chopped red bell pepper
• ½ cup chopped kale
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• ½ teaspoon black pepper
• Salt to taste

How To Prepare

1. Add the quinoa and vegetable stock to a pan. Cover and cook until the quinoa is cooked.
2. Transfer it to a plate and fluff it with a fork.
3. In another bowl, add the chopped veggies, chia seeds, lime juice, olive oil, salt, and pepper.
4. Combine everything well and spread it on top of the quinoa.
5. Mix lightly and eat it!

7. Homemade Chia Protein Bar

Ingredients

• ½ cup dates
• 4 tablespoons chia seeds, soaked in water
• 2 tablespoons olive oil
• 1 tablespoon melon seeds
• 1 tablespoon pepita
• ½ teaspoon vanilla extract
• A pinch of cinnamon
• 1 tablespoon dark cocoa powder

How To Prepare

1. Mix all the ingredients in a bowl.
2. Transfer the mixture to a tray. Spread and press it down and cut into squares.
3. Refrigerate for 2 hours to give it a more chewy texture.

8. Chia Seed Banana Pancake

Ingredients

• 1 ripe banana
• ½ cup flour
• 2 tablespoons ground oats
• 2 tablespoons chia seeds, soaked
• ¼ cup almond milk
• 1 teaspoon cinnamon
• Berries and maple syrup/honey for topping

How To Prepare

1. Mash the banana with the back of a fork.
2. Add the flour and ground oats. Mix well.
3. Add the milk, cinnamon, and chia seeds. Mix well.
4. Heat a nonstick skillet and add a dollop of the batter.
5. Cook for two minutes on each side.
6. Transfer the pancakes to a plate and top it with berries and maple syrup/honey.

[Read: 10 Best Healthy Protein Pancake Recipes]

9. Chia Strawberry Shake

Ingredients

• 1 cup chopped strawberries
• ⅔ cup Greek yogurt
• 3 tablespoons chia seeds, soaked
• 1 teaspoon dark cocoa powder
• 1 teaspoon slivered almonds for garnish
• 4-5 raspberries for topping

How To Prepare

1. Toss the Greek yogurt, strawberries, and dark cocoa powder into a blender.
2. Pour the mixture into a tall glass and stir in the soaked chia seeds.
3. Add the slivered almonds. Finish by topping it with raspberries.

10. Chia Seed Almond Milk

Ingredients

• 10 almonds
• 500 mL susu
• ⅛ sudu teh serbuk kapulaga
• Sebilangan helai safron
• 1 sudu besar biji chia, direndam
• Ketulan ais (pilihan)

Bagaimana untuk menyediakan

1. Rendam badam selama 4 jam.
2. Kupas dan masukkan ke dalam pengisar.
3. Kisar serbuk kapulaga hijau dan safron.
4. Didihkan susu hingga mendidih.
5. Semasa mendidih, masukkan campuran badam.
6. Didihkan selama 2 minit dan kemudian ambil susu dari api.
7. Biarkan sehingga sejuk selama 10 minit.
8. Masukkan biji chia dan ketulan ais sebelum dihidangkan.

Jadi, tidak sukar untuk memasukkan biji chia ke dalam makanan anda. Selain makan dengan baik, anda juga mesti bersenam 4-5 jam seminggu. Anda akan melihat hasilnya dalam dua minggu jika anda mematuhi gaya hidup yang baik. Dengan itu, mulailah memasukkan biji chia dalam makanan anda. Ceria!