Great known who binds in healthy food, chia was processed into flour - and by the way continues to make even more success. Obtained from the milling of seeds, flour chia carries all the benefits of the Andes seed, with the advantage of containing a little more fibers.
And even if you do not believe in the legend, know that chia flour is a rich food into nutrients, which serves to increase satiety, improve muscle recovery after exercise, reduce cholesterol levels and control levels of blood sugar .
The gluten meal also serves as a less caloric alternative, gluten-free and more nutritious the traditional wheat flour.
Nutritional Properties of Chia Flour
Below the nutritional table to a portion of 15 grams of raw chia flour.
Portion 15g (1 and 1/2 tablespoon)
|Amount per serving||% VD (*)|
|Energetic value||79kcal = 332kJ||4|
|Alpha-linolenic (Omega 3)||3g||-|
|Acid alpha-linoleic (Omega 6)||0.9g||-|
Benefits of Chia Flour
No wonder that chia is present in almost all healthy recipes fashion: the seed is the source of a number of important nutrients for both health and to maintain proper form.
Check then what are the main nutrients and benefits of chia flour:
1. It is rich in Omega 3
The chia flour is a major source of alpha linolenic acid we have at our disposal, and this acid is exactly one of the fatty acids are classified as omega-3.
So it is not only in salmon and tuna that found fat so beneficial to the heart.
2. Lose weight
chia flour loses weight as part of a reduced calorie diet as it helps maintain satiety with few calories and keeps the bowels working regularly - something that does not usually happen with diets because the amount of food is less.
A good intestine function is essential for weight loss, and this is one of the benefits of chia flour, as well as toxins produced are eliminated from the feed and metabolic processes of the body.
3. It has more calcium than milk
Another important nutrient chia flour is calcium, which is present at a concentration five times that in cow's milk. Besides being essential for healthy bones, calcium also participates in the regulation of a number of hormones (including insulin), operates in the fat burning process and is essential for muscle contraction.
Studies also suggest that diets with high nutrient content are associated with greater weight loss and less easy to get fat.
4. It has high biological value protein
When you consume chia flour, proteins are "disassembled" into smaller pieces, the amino acids. And it is in this form that the body can absorb them. It turns out that not all proteins are well absorbed by the body, which makes them not as interesting muscle mass gain perspective.
About 15% of chia flour is comprised of proteins, with two spoons food provide nearly 10% of the daily need of an adult.
Proteins are important both for those who knit as for those who are dieting, it accelerates muscle recovery and slows down digestion, keeping satiety and facilitating appetite control. These are therefore more benefits of chia flour to good form.
5. Provides fibers that increase satiety
Fiber is an excellent source of dietary fiber - 38 grams per serving are 100 grams of chia flour. And the higher the fiber content of a food, the greater its potential to satiety, because the fibers absorb water and slow digestion, keeping hunger away longer.
This property of chia makes it one of the best food for those who are dieting, you ensure that you do not feel hungry throughout the day and also improves bowel function, reducing inflammation and facilitating the elimination of toxins.
The chia absorbs up to 27 times its weight in water, which means that it will form a big cake in the stomach, which in turn will signal to your brain that you should stop eating because the stomach is full.
6. It is rich in antioxidants
Not only are the fresh vegetables that are rich in antioxidants: chia flour is also a good source of flavonoids, substances that fight free radicals. We can find in chia flour kaempferol and chlorogenic and caffeic acids, potent antioxidants that prevent damage to the DNA of the cell structure caused by free radicals.
Consumption of foods rich in antioxidants is important in preventing premature aging and diseases such as cancer, Alzheimer's and heart disease.
7. It has more magnesium than most other foods
A chia flour portion has the same amount of magnesium found in broccoli and 1.5 kg in 200 grams of nuts, one of the richest dietary mineral.
magnesium adequate levels prevent the accumulation of abdominal fat, promote protein synthesis in the muscles, improve sleep, combat diabetes and reduce inflammation.
8. Prevents diabetes and heart disease
According to the National Institutes of Medicine, consuming a diet with 14 grams of dietary fiber per 1,000 calories is associated with a significant reduction in the risk of diabetes and heart disease.
The fibers and omega 3 are responsible for the benefits of chia flour as lowering cholesterol and blood glucose control two of the major risk factors for diabetes and diseases of the cardiovascular system.
The chia flour has strong inflammatory action thanks to the presence of omega 3 and antioxidants present in the seed, that help fight fat accumulation and promote better elimination of toxins.
How to Make Chia Flour
The chia flour is similar to flaxseed meal on the issue of essential oils that go rancid (oxidized) in no time. For this reason, the tip is to prepare only the amount you want to use in one or two days.
To enjoy the benefits of chia flour just process the seeds or pulse the blender. If you will not consume the same day, store the flour in an airtight jar.
How to use
For all the benefits of chia flour for weight loss it is essential that you consume with water. Even when making a recipe with chia flour, do not forget to add a little liquid to the ingredients, as the seed absorbs a lot of liquid.
One suggestion is to take 1 tablespoon of chia flour tea with 1 glass of mineral water before meals. Add the flour to the water and leave and wait for 30 minutes before taking. In this way there will be time flour absorb water and form a gel that will fill your stomach and help you feel less hungry at the next meal.
If you do not know how to use chia, here are some tips:
- Sprinkled over cereal or fruit salad;
- As a complement or replace wheat flour;
- In the preparation of cakes, breads and pies;
- To enrich the pancakes and tapioca;
- On salad leaves;
- In natural and detox juices;
- As an alternative to the gluten-free oats;
- Mixed with whey protein shake;
- To thicken soups and make porridge.
Use no more than 2 tablespoons chia per day, not to overdo the calories and end up getting the opposite of the desired effect (weight gain).
Recipes with Chia Flour
Check out three healthy and nutritious recipes to add to your menu:
1. Smoothie with Chia Flour
- 1 jar of Greek light yogurt;
- 5 strawberries;
- 1 tablespoon of chia flour;
- 1 tablespoon of honey.
- Beat all ingredients in a blender and let chill for 1 hour before taking.
2. Integral cake with Chia Flour
- 1 cup chia flour;
- 2 chopped apples (book peels);
- 3 eggs;
- ½ cup raisins;
- 1 tablespoon vanilla extract;
- 1½ cup brown sugar;
- 2/3 cup oil;
- Wholemeal flour 1 cup;
- 1 cup oat flakes;
- 1 tablespoon () baking powder;
- 1 tablespoon () powdered cinnamon;
- 1/2 cup chopped Brazil nuts;
- 3/4 cup of skim milk.
Method of preparation:
- Blend together the brown sugar, eggs, oil, and the shells of two apples. Book;
- Mix in a bowl chia flour, oats and wheat flour;
- Add to the flour mixture cocks the nuts, apples, raisins and cinnamon;
- Pour the mixture into the blender over the dough and mix well;
- Add the yeast and mix again, quite smoothly;
- Place the mixture on a greased and lightly to bake in oven for about 40 minutes.
3. Chia flour pudding
- 1 cup of skim milk;
- Chia 3 tablespoons flour;
- 1 tablespoon of honey;
- 1 teaspoon of dark chocolate (or cocoa) powder.
- Mix all ingredients well and refrigerate for one day to the other;
- Serve with fruit or granola;
- Note: If you prefer the pudding even more creamy, add the recipe ½ well mashed ripe banana.