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chia seeds for weight loss – properties, composition, recipes – small seeds with great power

Chia, or chia, ranks among the healthiest nutritional products. These small grains contain a whole pool of substances beneficial to our body. One of them is dietary fiber, thanks to which chia seeds can actively support the process of losing excess weight. However, it is not only the dietary fiber that is responsible for the slimming properties of chia. Find out what chia seeds contain and how they work, and learn a few ways to use them in the kitchen.

chia seeds – properties

chia seeds and blackberries

chia seeds are becoming increasingly popular among healthy eating enthusiasts. In fact, they bring with them a substantial portion of health, as evidenced by the high content of valuable omega 3 and omega 6 acids in very beneficial proportions. chia seeds are also a great source of protein, and not just any protein, because it is distinguished by an excellent amino acid profile.

The vast array of minerals contained in these inconspicuous seeds is another noteworthy feature. chia contains large amounts of: iron, calcium, magnesium, potassium, phosphorus, zinc and selenium, copper and manganese. We should also mention the presence of vitamins such as: vitamin B1, B2, B3, folic acid, vitamin C, vitamin A, vitamin E. In addition, chia seeds contain a large base of antioxidants, which fight against free radicals dangerous to our health.

If we treat ourselves every day about 3 teaspoons of chia seeds, it will quickly reflect positively on our health. We will replenish deficiencies of minerals, vitamins and protein, strengthen our immunity, increase physical performance and feel revitalized. Regular consumption of chia will benefit our bones, joints and teeth, our nervous system, brain, heart and cardiovascular system. People who complain about the deteriorated condition of their hair, skin and nails will also be pleasantly surprised by the effects of chia.

chia seeds – for weight loss and digestive health

Thanks to its high fiber content, chia has a beneficial effect on the digestive system, which is why it is recommended not only for people who want to lose excess weight, but also for those who suffer from constipation, bloating, and intestinal problems. chia seeds have the ability to bind water in the digestive tract, increase the volume of intestinal masses, stimulate peristaltic movements, regulate bowel movement cycles. By consuming chia you will reduce the feeling of hunger, feel satiety for longer and reach for food less frequently, which will certainly have a positive effect on your weight.

It’s worth noting that not only dietary fiber contained in chia takes care of our return to a slim figure. Also noteworthy are the slimming properties of protein, which is abundant in these grains. Protein suppresses appetite, speeds up metabolism and leads to more intensive calorie burning by the body, thus promoting weight loss. And that’s not all – in chia seeds we can also find chlorogenic acid, which slows down the absorption of sugars from the digestive tract into the blood, counteracts hunger attacks and thus facilitates weight loss.

See also: ranking of slimming pills

chia seeds – how to eat?

Salad with kiwi and chia seeds

Thanks to its neutral taste, chia seeds can be added to all kinds of dishes, from dinner dishes, through salads and smoothies to desserts. You can add them to your meals as a whole grains or grind them to make a substitute for regular flour. You can thicken soups and sauces with it (after meeting with water they form a thick suspension) and use it in stuffings, chops, pulps to get the right consistency.

You can add chia seeds to smoothies, puddings, oatmeal, salads, homemade bread and cakes. They will also prove useful as an ingredient of diet desserts and as a healthy alternative to breadcrumbs. Thanks to these seeds we can “slim down” our kitchen, resigning from calorific bombs in the form of heavy sauces and soups or traditionally breaded meats covered in flour or fatty cream.

chia seeds – recipes

chia seeds in a jar
chia seeds – recipe for diet chicken breast fingers in a fit coating:

  • 1 double chicken breast
  • 1 egg
  • 3 Tbs chia seeds
  • 2 tbsp wholemeal flour
  • 2 tbsp sesame seeds
  • seasonings: dried garlic, oregano, thyme, basil, hot pepper, pepper, salt

Wash the chicken breast and cut into oblong pieces, then coat in spices and salt. Crack the egg into a plate, add salt and pepper and scramble with a fork. Mix the chia seeds with the wholemeal flour and sesame seeds. Coat the meat pieces in egg and then in our coating. Place the sticks on a baking tray greased with oil and bake at 180 degrees for approx. 25 minutes.

Cocktail with chia (for weight loss and vitality):

  • 2 kiwis
  • 1 grapefruit
  • 1 orange
  • 2 stalks of celery
  • 1 apple
  • 1 bunch parsley
  • 2 Tbsp chia seeds
  • 2 Tbsp linseed

Peel kiwi, grapefruit and orange and cut into smaller pieces. Cut the apple into quarters and get rid of the seeds. Cut celery into smaller pieces. Place parsley and all fruits and vegetables in a blender. Add the seeds chia and flaxseed, blend the ingredients to a smooth smoothie.

Also learn about vital fiber

Category: Slimming

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