Chia, is one of the plants with great nutritional properties. They come from a plant belonging to the mint family in Mexico and Guatemala. These civilizations used it as a basic component in their diet since they are a natural source of Omega 3, antioxidants, vitamins A, B, D and E, calcium, potassium, iron and magnesium, and what is better, has properties to burn fat , being a useful food in diets to lose weight according to recent research of the “British Journal of Nutrition”.
How to consume chia seed and use it in reducing diets
Chia seeds can be consumed in many ways, with vegetable milks, yogurts, salads, fruits, sauces, desserts, smoothies, soups, creams, vegetables, and endless dishes, but you must know how to consume it. It is a seed with great benefits and can be given uses in various diets, but always try to be as healthy as possible, including vegetables, fruits and fresh seeds, and avoiding processed products.
So, here we describe in a better way how you can use them every day.
1. At breakfast
Mix your cereals and breakfast granola with the seeds and accompany with yogurt or vegetable milk to have a super-energetic and healthy breakfast.
2. In salads and desserts
Simply sprinkle on top of a warm salad or with fresh and crunchy vegetables, also on your desserts to take advantage of its energy value.
3. In jams and jellies
Grind the chia seeds and add them to the jams or jellies of strawberry, blueberry or peach, or your favorite one, they can also be whole, just mix them with a little water for a few minutes and add them in your recipe.
4. Thick soups or sauces
If you do not like using artificial thickeners (and it’s okay to not use them), add a teaspoon of ground seeds in your soups or sauces until you get the desired creaminess, you’ll be giving your dish a lot more variety of nutrients and all the benefits of these seeds.
5. Replace egg with chia seeds
If you are going to make a recipe with egg, you can replace 1 egg with 1 tablespoon of ground seeds with 3 tablespoons of water. With this preparation you will incorporate proteins into your diet and in a natural way.
6. To make chia seed flour
You can make flour and use it to replace the regular flour, use a powerful processor so that they are perfectly ground. You can also mix finely ground chia seeds with flour to prepare your recipes.
7. To make a hair mask
Add lemon juice in a chia seed gel and apply the mixture to the hair for 10 minutes.
8. To enrich the bread crumbs
Mix the chia seeds with the bread crumbs and you will be giving them an unparalleled nutritional value, in addition the chia seeds do not add flavor to our dishes, so they can be used to simply increase their nutritional value to a great extent.
9. To make an energy drink
Try mixing coconut water with chia seeds to make a homemade sports drink and regain energy after exercise.
10. To improve healing
Try applying chia gel on scars, it can relieve redness and inflammation.
Chia Seed for reducing diets
If you are on a weight-reducing diet, you can use the seeds in the following way:
Take 25 grams of chia seeds a day. To achieve weight loss with chia seeds, you must be constant and take it for at least a month. Before the two main meals prepare a glass of water or a glass of light juice, it can be cucumber with lemon, cucumber with celery, cucumber with apple, try to be natural juices without much sugar.
Glass with lemonade and chia seeds that helps you lose weight
Because you must take 25 grams per day, put 12.5 grams of seeds in each glass. They contain soluble fiber and that, together with their capacity to absorb liquid, will gradually disappear from the glass of water, to become a thicker liquid, something that looks like a gel. Let them sit for 30 minutes.
It is essential that you do these steps as they are before being consumed, do not take your stomach to have to do the task of water in the glass, that could bring you complications because the seeds would be absorbing your own internal liquids.
Once the seeds have absorbed the water from the glass, you can proceed to consume them.
The function of the chia seeds is to give a feeling of satisfaction to the stomach, making you not too anxious to eat more than you should and you spend bad times in your diets. This is totally healthy if you do it as directed.
Reasons to include chia seeds in the diet
With the boom of the healthy world and fitne culture, the consumption of seeds, plants and green smoothies has become very popular as time goes by. And that is the case of the seeds of Chia, which today are cataloged as a superfood and are already millions of people who consume it continuously throughout the world, since its multiple benefits and amazing results has caused an impact incredible in most of its consumers.
And although it does not look like it, these small seeds that look very simple, bring multiple benefits to the body because they contain a significant amount of high quality proteins, more iron than spinach and much more potassium than banana, in addition to its high content of fiber.
How to incorporate it into your diet?
And that is not all, since chia seeds are also considered as one of the vegetable sources of omega 3 fatty acids larger, that is, they are highly recommended to improve cardiovascular problems, because they also have a high content of antioxidants and if you want to lose weight, chia has substances that promote the elimination of fat in your body.
- Include seeds in an energy shake
A green smoothie with chia seeds to incorporate into your diet
One of the best ways to include chia seeds in your day is by including them in an energy shake that will help you to have the necessary energy during the day, you can liquefy a spoonful of seeds, a banana, a handful of spinach, two tablespoons of cocoa powder and a cup of almond milk. In addition to delicious, this smoothie will help you improve your performance.
- A snack with chia
Jam with chia seeds for breakfast
Another way is preparing some delicious tortillas with chia seeds because they are the perfect snack or they can be part of your breakfast. You can prepare them sweet or salty, and even include other foods such as egg to raise their protein content, always taking into account the level of calories you consume, so that it does not affect any of them in particular.
- A strawberry ice cream with chia seeds
- A homemade ice cream with chia seeds
Likewise, you can also mix them with a strawberry milkshake or prepare yourself a homemade ice cream and add the seeds, you should only liquefy a cup of strawberries, with a cup and a half of coconut milk and two tablespoons of chia seeds; the result you will take to the freezer and ready, you have a homemade ice cream and healthy to consume.
- Incorporate it as healthy cookies
Chocolate cookies with chia seeds to incorporate into the diet
Or if you want to use them as a dessert, you can prepare some cookies with chia, sesame seeds, pumpkin, sunflower and a little water, bake the mixture and you will have the snack richest in vitamins, minerals and healthy fats. You can also mix them with oatmeal and get an extra protein that will help you improve your day.
In fact, there are many recipes to which you can include chia seeds, and they are versatile and easy to incorporate. Dare! And start enjoying your properties, but take into account that it is important to remember that every diet works better if we incorporate daily exercises.
Source: Lucid Life