Are you consuming chia the right way? – GOOD SHAPE

This little seed may even be small, but it’s great for the organism. Chia contains fatty acids (77% of it is made up of the famous “good fats”), many fiberssome proteins, amino acids and other nutrients. “And together, they help to regulate the bowel function, blood glucose and bad cholesterol. In addition to promoting satiety”, says nutritionist Luanna Caramalac Munaro, from Mato Grosso do Sul.

Not to mention its functions antioxidantsranging from detoxifying the liver, preventing premature aging and leaving the hair and skin prettier (because of the vitamins A and B12 present in it). Who knew this tiny food would do all that, right? That’s why she is not considered caloric. “We took all its benefits into account to conclude that chia does not have empty calories like soda. It’s the same thing with avocado: a lot of people say it’s high in calories. But today, studies have already proven that it is one of the most nutritious foods, very healthy and much better than industrialized and processed foods”, explains the nutritionist.

It is no wonder, then, that many people have included the seed in their menus. But did you know that depending on how you consume it, the body can absorb more or less of its nutrients?

That’s right. “The best form of consumption is hydrated chia. This is because, like grains, dried seeds have anti-nutritional substances that, in the long run, can be bad for the body. Letting it soak (in water) despises these substances”, says Luanna.

Also, when in contact with liquids, chia can expand and form a kind of gel around the shell. This makes the body better absorb all its properties. In addition to increasing the volume inside the stomach and curbing the hunger. The nutritionist recommends not mixing it with carton milk, so that she doesn’t lose as many vitamins. “One option is to take a tablespoon of chia with water and lemon in the morning. It helps to avoid constipation.”

But how much to consume?

The indicated is 25 grams per day – more than that can have an effect laxative (or else hold the intestine even more if you don’t ingest the recommended amount of water). Her flour can also be an option. Instagram is already full of recipes from chia pudding It is overnight oat which are great choices for breakfast. See some of them:

Chia pudding with wild strawberries

Peanut Butter Banana Overnight Oat

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