奇亞籽的健康益處大綱
Chia Seed Benefits, According to a Nutritionist
奇亞籽的健康益處
Chia seeds are nutrient-rich
奇亞籽的營養豐富
In addition to providing healthful fat, plant protein, and fiber, a one ounce portion of chia seeds packs nearly 20% of the daily target for calcium. An essential nutrient for healthy bones, calcium is needed for the proper functioning of muscles, blood vessels, nerves, enzymes, and hormones. Calcium plays a role in blood clotting, blood pressure, and maintaining normal heart rhythm and brain function.
除了能提供健康的脂肪、植物蛋白和纖維外，一盎司的奇亞籽還能提供每日所需鈣元素的20%。健康的骨骼離不開鈣，而肌肉、血管、神經、酶和激素的正常運轉也需要鈣元素。鈣在血液凝固、血壓和維持正常的心律和腦功能中起着作用。
That same portion of chia seeds also has about a third of the daily goal for the minerals magnesium, manganese, and phosphorus. Magnesium helps improve mood and sleep, while manganese plays a role in collagen production and promotes skin and bone health. Phosphorus helps form cell structures and works with calcium to keep bones healthy.
同樣，一盎司的奇亞籽還能提供日常所需鎂元素、錳元素和磷元素的三分之一。鎂元素有助於改善情緒和睡眠，而錳元素有助於膠原蛋白的生成並促進肌膚和骨骼健康。磷元素有助於形成細胞結構，並與鈣元素共同作用保持骨骼健康。
One ounce of chia seeds also contains smaller amounts of B vitamins, potassium, and zinc. B vitamins help support energy production. Potassium helps maintain heart function, healthy blood pressure, and muscle contractions; and prevents muscle cramps. Zinc is required for a number of immune functions, in addition to healing and maintaining appetite.
一盎司的奇亞籽還含有少量的B族維生素、鉀元素和鋅元素。B族維生素能讓你活力充沛。鉀元素有助於維持心臟功能、健康的血壓和肌肉收縮，同時預防肌肉痙攣。除了能讓人食慾大漲之外，鋅也是許多免疫功能正常運轉的必需元素。
Chia seeds are high in fiber
奇亞籽富含纖維
Of the 12 grams of carbohydrate in a one ounce portion of chia seeds, an impressive 10 grams come from fiber. That's 40% of the daily minimum goal for this important nutrient. On top of supporting digestive health, chia fiber helps feed the healthy gut bacteria linked to immunity and positive mood.
一盎司的奇亞籽含12克碳水化合物，其中10克來源於纖維，佔日常所需纖維量的40%。除了促消化之外，奇亞籽的纖維還有助於餵養與免疫力和正面情緒相關的健康腸道細菌。
That fiber also protects against heart disease by reducing cholesterol and triglycerides (blood fats), increasing "good" HDL cholesterol, lowering blood pressure, and inhibiting blood clots.
這種纖維還可以通過降低膽固醇和甘油三酯（血脂）水平、提高“好的”高密度脂蛋白膽固醇水平、降低血壓和抑制血栓來預防心臟病。
Chia seeds are chock full of heart healthy fat
奇亞籽富含有益心臟健康的脂肪
Speaking of heart disease, chia seeds are rich in a type of plant-based omega-3 fatty acid called alpha-linolenic acid, or ALA, tied to anti-inflammation and improved circulation. One study found that consuming 37 grams of chia seeds daily reduced a blood marker for inflammation by 40%. The anti-inflammatory effect also supports skin health, and it plays a further role in protecting the heart.
說起心臟病，奇亞籽還富含一種植物基歐米茄3脂肪酸——α-亞麻酸（ALA）——具有消炎和促進血液循環的作用。一項研究發現：每天攝入37克的奇亞籽可使血液中的炎症標記物降低40%。這一消炎作用還有助於肌膚健康，保護心臟。
