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7 Lợi ích sức khỏe của hạt chia

Hạt chia tuy nhỏ nhưng cực kỳ giàu chất dinh dưỡng. Không chỉ vậy, những giá trị về sức khỏe của chúng đã được biết đến và ca ngợi từ thời văn minh Aztec và Maya.

Những chất chống oxy hóa, khoáng chất, chất xơ và axit béo omega-3 trong hạt chia có thể giúp tăng cường sức khỏe tim mạch, hệ cơ xương và cải thiện khả năng kiểm soát lượng đường trong máu.

Hơn thế nữa, hạt chia khá là đa dụng và có thể được sử dụng trong nhiều món ăn. Cá nhân tôi thì đặc biệt thích kết cấu dạng gel của chúng khi được trộn với nước.

Dưới đây là 7 lợi ích của hạt chia

1. Giàu chất dinh dưỡng

Hạt chia là những hạt nhỏ màu đen hoặc trắng thuộc nhóm Salvia hispanica L. Chúng là loài cây bản địa của khu vực Trung Mỹ. 

Về mặt lịch sử, người Aztec và Maya đã sử dụng hạt chia cho nhiều mục đích khác nhau, như chữa bệnh, tôn giáo và mỹ phẩm. Ngày này, hạt chia được nhiều người trên thế giới sử dụng vì lợi ích của chúng.

Các nền văn minh cổ đại cho rằng hạt chia có nhiều chất dinh dưỡng, và ngày nay, các nhà khoa học đã chứng minh rằng niềm tin của họ là có cơ sở. Trên thực tế, chỉ 2 thìa canh hạt chia (28 gam) bao gồm

  • Calo: 138

  • Protein: 4.7 gam

  • Chất béo: 8.7 gam

  • Alpha lipoic acid (ALA): 5 gam

  • Carbohydrate: 11.9 gam

  • Chất xơ: 9.8 gam

  • Canxi: 14% giá trị dinh dưỡng hàng ngày (DV)

  • Iron: 12% giá trị dinh dưỡng hàng ngày (DV)

  • Magnesium: 23% giá trị dinh dưỡng hàng ngày (DV)

  • Phosphorus: 20% giá trị dinh dưỡng hàng ngày (DV)

  • Zinc: 12% giá trị dinh dưỡng hàng ngày (DV)

  • Vitamin B1 (thiamine): 15% giá trị dinh dưỡng hàng ngày (DV)

  • Vitamin B3 (niacin): 16% giá trị dinh dưỡng hàng ngày (DV)

Bảng thông tin dinh dưỡng này khá ấn tượng cho chỉ 2 thìa canh hạt chia.

2. Chứa nhiều chất chống oxy hóa

Hạt chia là một nguồn chất chống oxy hóa tuyệt vời.

Các chất chống oxy hóa không chỉ bảo vệ các chất béo trong hạt chia khỏi bị ôi mà còn giúp trung hòa các gốc tự do trong cơ thể, thứ góp phần gây nên lão hóa và một số loại bệnh như ung thư. 

Cụ thể, trong hạt chia có axit chlorogenic, axit caffeic, myricetin, quercetin và kaempferol. Tất cả những chất này đều có tác dụng bảo vệ tim và gan cũng như chống ung thư.

Ví dụ, axit chlorogenic giúp hạ đường huyết trong khi axit caffeic có tác dụng kháng viêm.

3. Có thể hỗ trợ giảm cân

Chất xơ và protein có trong hạt chia có thể hỗ trợ việc giảm cân.

28 gam hạt chia có tới gần 10 gam chất xơ, điều này đồng nghĩa rằng chất xơ là thành phần chính của hạt chia (35%).

Phần lớn chất xơ trong hạt chia là chất xơ hòa tan. Chúng có thể hấp thụ nước để trở thành dạng gel và sẽ nở ra khi vào trong dạ dày để làm chậm quá trình tiêu hóa của bạn, tạo cho bạn cảm giác no hơn sau khi ăn. Vì vậy, có thể phần nào kết luận rằng hạt chia có thể giúp điều hòa cơn thèm ăn và giúp giảm cân.

Bên cạnh đó, protein có trong hạt chia có thể giúp giảm cơn thèm ăn và lượng thực phẩm tiêu thụ.

Một nghiên cứu với 24 đối tượng tham gia chỉ ra rằng ăn 7 gam hoặc 14 gam hạt chia với sữa chua trong bữa sáng tăng cảm giác no và giảm lượng đồ ăn tiêu thụ trong thời gian ngắn so với việc chỉ ăn sữa chua.

Tuy vậy, một số nghiên cứu khác về tác dụng của hạt chia trong việc giảm cân lại cho ra những kết quả khá phức tạp.

Trong một nghiên cứu năm 2009 với 90 người thừa cân chỉ ra rằng ăn 50 gam hạt chia mỗi ngày trong 12 tuần không thực sự ảnh hưởng tới cân nặng cũng như các chỉ số khác của cơ thể như huyết áp và chỉ số kháng viêm.

Ngược lại, một nghiên cứu kéo dài 6 tháng với 77 người tham gia mắc bệnh thừa cân hoặc béo phì và tiểu đường loại II chỉ rằng những người ăn hạt chia mỗi ngày giảm được nhiều cân hơn.

Tuy việc bổ sung hạt chia vào khẩu phần ăn của bạn sẽ không chắc chắn giúp bạn giảm được cân, nó vẫn làm cho chế độ ăn của bạn cân bằng và giàu dinh dưỡng hơn.

4. Có thể giúp giảm nguy cơ mắc các bệnh về tim

Vì hạt chia giàu chất xơ và omega-3 nên chúng có tác dụng giảm nguy cơ mắc các bệnh về tim.

Chất xơ hòa tan có trong hạt chia có thể giúp giảm lượng cholesterol trong máu và qua đó giảm nguy cơ mắc các bệnh về tim.

Hơn nữa, các chất béo omega-3 trong hạt chia như ALA được cho là có tác dụng làm giảm nguy cơ mắc bệnh tim.

Tuy vậy, các nghiên cứu về mối quan hệ giữa hạt chia và sức khỏe tim mạch chưa đưa ra được kết luận cuối cùng về vấn đề này.

Một số nghiên cứu trên chuột chỉ ra rằng hạt chia có thể giúp giảm các nhân tố gây ra bệnh tim như mỡ máu cao và tình trạng stress oxy hóa. 

Một số nghiên cứu trên người cho thấy hạt chia giúp giảm huyết áp ở những người huyết áp cao, một trong những nhân tố chính cấu thành nên các bệnh về tim.

Có thể nói, hạt chia có khả năng tăng cường sức khỏe tim mạch nhưng vẫn cần thêm các nghiên cứu chuyên sâu để khẳng định điều này.

5. Chứa nhiều dưỡng chất tốt cho xương

Hạt chia giàu các dưỡng chất tốt cho xương khớp như canxi, photpho và magie.

Nhiều nghiên cứu chỉ ra rằng tiêu thụ đủ các chất trên là điều cần thiết để duy trì mật độ xương chắc khỏe.

Thêm vào đó, chất ALA trong hạt chia cũng góp phần làm cho hệ xương khớp vững chắc hơn.

Vì vậy, có thể việc ăn hạt chia thường xuyên sẽ giúp xương của bạn vững chắc hơn.

Một nghiên cứu trên động vật chỉ ra rằng những con chuột được ăn hạt chia mỗi ngày trong 13 tháng có mật độ xương cao hơn so với những con còn lại trong đàn. Tác giả của nghiên cứu này kết luận rằng chất ALA góp phần tạo nên điều này.

Tuy vậy, vẫn có khá ít các nghiên cứu về vấn đề này được thực hiện và chúng ta cần nhiều hơn thế để đưa ra kết luận chính xác.

6. Có thể giúp giảm đường  huyết

Ăn hạt chia có thể giúp điều hòa đường huyết do thành phần của nó có chứa chất xơ và các hợp chất có lợi khác.

Những người mắc bệnh tiểu đường thường gặp nhiều vấn đề với lượng đường trong máu ở mức cao.

May mắn thay, các nghiên cứu trên động vật chỉ ra rằng hạt chia có thể cải thiện độ nhạy của insulin, qua đó giúp điều hòa lượng đường trong máu sau khi ăn.

Các nghiên cứu trên người về vấn đề này vẫn khá hạn chế nhưng đều cho ra các kết quả khả quan.

Cụ thể, một nghiên cứu từ năm 2010 tới năm 2013 cho thấy ăn bánh mì hạt chia giúp giảm lượng đường trong máu sau khi ăn ở những người khỏe mạnh so với việc chỉ ăn bánh mì không.

Tuy nhiên, vẫn cần nhiều nghiên cứu hơn để xác thực cho mối quan hệ giữa hạt chia và việc điều hòa đường huyết.

7. Dễ kết hợp vào chế độ ăn uống hàng ngày

Chúng ta có thể kết hợp hạt chia rất dễ dàng vì chúng có vị khá nhạt nên bạn có thể kết hợp với bất kỳ món ăn nào.

Bạn không cần phải nghiền, nấu hay sơ chế gì nhiều, chỉ đơn giản là thêm chúng vào các công thức sẵn có.

Ngoài ra thì hạt chia có thể ăn sống, cho vào nước ép, yến mạch, bánh pudding, smoothie… Không chỉ vậy, bạn có thể rắc hạt chia lên ngũ cốc, sữa chua hay salad rau củ hoặc cơm. Bên cạnh đó, chúng có thể đóng vai trò như chất kết dính trong các món chiên rán.

Với khả năng hút nước và chất béo, bạn có thể dùng hạt chia để làm đặc sốt hoặc thay thế cho trứng. Hạt chia còn có thể được trộn với nước và trở thành 1 loại gel.

Hạt chia khá dễ tiêu. Tuy vậy, nếu bạn chưa quen với việc ăn nhiều chất xơ, bạn có thể gặp một số vấn đề về đường tiêu hóa như tiêu chảy nếu ăn quá nhiều hạt chia một lúc.

Khẩu phần ăn được khuyến nghị là khoảng 40 gam hạt chia chia làm 2 lần trong ngày. Hãy nhớ uống nhiều nước để ngăn chặn các tác dụng phụ lên hệ tiêu hóa. 

Tổng kết: Hạt chia không chỉ giàu chất dinh dưỡng, axit béo omega-3, chất chống oxy hóa và chất xơ mà còn vô cùng dễ chuẩn bị và chế biến. Các nghiên cứu chỉ ra rằng chúng có rất nhiều lợi ích cho sức khỏe như hỗ trợ giảm cân và giảm thiểu nguy cơ mắc các bệnh về tim. Tuy nhiên, vẫn cần thêm các nghiên cứu trên con người để đưa ra được kết luận cuối cùng về những lợi ích kể trên. Nếu bạn muốn tận hưởng các lợi ích của hạt chia, hãy kết hợp chúng vào khẩu phần ăn hàng ngày. Chúng sẽ là topping hoàn hảo cho smoothie, yến mạch. sữa chua, các loại bánh và nhiều món ăn khác. 

Cảm ơn bạn đã dành thời gian để đọc hết bài viết này. Hãy để lại bình luận, thắc mắc hay một vài dòng cảm nhận, mình sẽ rất vui được đón nhận ý kiến và chia sẻ cùng mọi người, rút kinh nghiệm cho các bài viết sau hay hơn, chất lượng hơn.

Đừng quên follow instagram, youtube, fanpage ngockhanhday,

Love you, Ngọc Khánh.

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