Semi di Chia, una fonte naturale di Omega 3

Tutti sappiamo quali sono le proprietà benefiche degli acidi grassi Omega 3 e della loro importante funzione nel corretto funzionamento dell’organismo; oltre che nel pesce e nella frutta secca, gli Omega 3 si trovano in abbondanza anche nei semi di una pianta tropicale chiamata Salvia hispanica, meglio conosciuta come Chia.

I semi di Chia

I semi della Salvia hispanica sono piccoli e di colore grigiastro con delle chiazze scure e riescono a conservare per anni senza perdere niente del loro valore nutritivo, del sapore e dell’odore.

La Chia è da sempre considerata una pianta dalle tante proprietà benefiche, basti pensare che veniva coltivata già dagli Aztechi che la ritenevano portatrice di forza, come evince dal nome stesso: “Chia” in azteco significa “forza” e si narra che proprio grazie ai suoi semi, i guerrieri aztechi traevano la forza per vincere le battaglie; inoltre, secondo la tradizione, la Chia era così pregiata da essere donata dalla popolazione ai regnanti.

Le sostanze contenute nei semi di Chia

Leggende a parte, i semi di Chia sono davvero un’ottima fonte naturale di acidi grassi Omega 3,ne contengono ben 20 grammi ogni 100 di prodotto, in pratica otto volte in più del salmone, pertanto sono l’alternativa perfetta per chi non mangia il pesce e non sa come assumere queste sostanze.

Inoltre, i semi di Chia contengono antiossidanti, fibre, mucillaggini, minerali e vitamine, soprattutto B e C, e per questo possono essere considerati dei perfetti integratori alimentari naturali. Tra i minerali contenuti in questi semi ci sono il calcio, che risulta essere più assorbibile di quello presente nel latte di mucca, ferro in quantità tre volte maggiore rispetto a quello degli spinaci, magnesio in quantità 15 volte superiore a quello dei broccoli e potassio due volte in più delle banane.

Proprietà dei semi di Chia

I semi di Chia sono validi anche per donare energia e sostenere il sistema nervoso e per questo sono utili per aumentare la capacità di concentrazione e per diminuire l’ansia; questi semi non contengono glutine e sono a basso indice glicemico, pertanto possono essere consumati anche dai celiaci, dai diabetici e da coloro che soffrono di ipoglicemia, dato che rilasciano il glucosio poco alla volta e mantenendo, quindi, stabile il livello d zucchero nel sangue.

Il 21% dei semi di Chia è composto da proteine, compresi gli aminoacidi essenziali che vanno presi dal cibo perché l’organismo non riesce a sintetizzare da solo; questi semi sono in grado di assorbire una quantità d’acqua nove volte superiore al loro peso e questo li rende perfetti per pulire l’intestino: assorbendo l’acqua, i semi creano un gel che raccoglie scorie e tossine dall’intestino e le incorpora nelle feci contrastando, così, la sindrome del colon irritabile e la stitichezza.

Valori nutrizionali dei semi di Chia

(per 100 grammi di prodotto)

Carboidrati: 3,0 g.
Proteine: 18,01
Grassi tot. 33,44 g., di cui saturi g. 3,51, monoinsaturi g. 2,95 polinsaturi g. 28,2
Omega 3: 22 g.
Omega 6 (Acido Linoleico): 6,4 g.
Colesterolo: 0 g.
Tot. fibre alimentari: 40,5 g. di cui solubili 4,87 g., insolubili 35,18 g.
Sodio: 2,3 mg.
Potassio: 680 mg.
Calcio: 693 mg.
Ferro: 16 mg.
Fosforo: 1047  mg.
Magnesio: 421  mg.
Zinco: 4,80  mg.

Come usare i semi di Chia

I semi di Chia possono essere impiegati in vari modi, ad esempio usati come ingrediente per zuppe e frittate. Per preparare la zuppa alla Chia bisogna macinare due cucchiaini di semi di Chia e usarli per arricchire la zuppa come se fossero del formaggio; gli abbinamenti migliori si ottengono con le zuppe di zucca, porri, patate, fagioli e cavolo.

Per ottenere una buona frittata alla Chia vi basterà aggiungere un cucchiaino di semi non macinati alle uova sbattute; ideali per arricchire la frutta cotta: cuocere al forno mele e pere con della cannella e un po’ di zucchero grezzo e, dopo la cottura, aggiungete un cucchiaino di semi di Chia macinati.

[Fonte]

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