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ચિયા બીજ

ચિયા બીજ નાનું ખાદ્ય બીજ છે. 100 ગ્રામમાં 486 કેલરી અને નોંધપાત્ર કેલ્શિયમ મળે છે. પુડિંગ, સ્મૂધી અને બેકિંગમાં વાપરો.

ચિયા બીજ

વિશે

ચિયા બીજ નાનાં, કરકરા બીજ છે, જેમનો સ્વાદ હળવો અને નટ જેવો હોય છે. પાણીમાં ભીંજવતાં તે જેલ જેવી રચના બનાવે છે. તેનો ઉપયોગ સામાન્ય રીતે સ્મૂધી, પુડિંગ, ઓટમીલ અને બેક કરેલી વાનગીઓમાં થાય છે. તે ઇંડાના વિકલ્પ તરીકે અથવા ઘટ્ટ બનાવનાર તરીકે પણ વપરાય છે.

પોષણ તથ્યો

દર 100g

% દૈનિક મૂલ્ય 2000 kcal આહાર પર આધારિત

કેલરી 486 kcal

24% DV

કુલ ચરબી 30.7g

47% DV

વિટામિન D3.3g

વિટામિન K2.3g

થાયામિન (B1)23.7g

કુલ કાર્બોહાઇડ્રેટ 42.1g

14% DV

ફોલેટ (B9)34.4g

બાયોટિન (B7)7.7g

પ્રોટીન 16.5g

33% DV

વનસ્પતિજન્ય પ્રોટીન16.5g

વિટામિન અને ખનિજો

વિટામિન

પોષક તત્વ	માત્રા	DV%	અર્ધ-આયુષ્ય
થાયામિન (B1)	0.6mg	52%
રાઇબોફ્લેવિન (B2)	0.2mg	13%
નાયાસિન (B3)	8.8mg	55%
ફોલેટ (B9)	49.0mcg	12%
વિટામિન C	1.6mg	2%
વિટામિન E	0.5mg	3%

ખનિજો

પોષક તત્વ	માત્રા	DV%	અર્ધ-આયુષ્ય
કેલ્શિયમ	631.0mg	63%
લોહતત્ત્વ	7.7mg	43%
મેગ્નેશિયમ	335.0mg	80%
ફોસ્ફરસ	860.0mg	123%
પોટેશિયમ	407.0mg	9%
સેલેનિયમ	55.2mcg	100%
સોડિયમ	16.0mg	1%
ઝીંક	4.6mg	42%

ચિયા બીજ સાથેની રેસીપી (55)

સફરજન, ચિયા બીજ અને લીંબુની ફાંકી સાથેનું દહીં બાઉલ

સફરજન, ચિયા બીજ અને લીંબુની ફાંકી સાથેનું દહીં બાઉલ

Greek yogurt berry kiwi bowl

Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats

Spinach banana yogurt oat smoothie

Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds

Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds

Overnight oats with chia seeds, strawberries, and fortified soy milk

Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Overnight oats with chia, pumpkin seeds, banana, and fortified milk

Overnight oats with chia seeds, banana, strawberries, and fortified milk

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

Overnight oats with chia seeds, banana, and strawberries

Overnight oats with chia seeds, banana, and fortified milk

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

Fortified soy yogurt dinner side with berries, chia, and one Brazil nut

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts

Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut

Greek yogurt cottage cheese berry walnut lunch bowl

Greek yogurt berry chia bowl

Overnight oats with milk, chia, strawberries, and almond butter

Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries

Greek yogurt bowl with chia seeds, kiwi, and berries

Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds

Overnight oats with milk, chia, raspberries, and almond butter

Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia

Fortified oatmeal with banana, chia seeds, and almond butter

Overnight oats with chia seeds, strawberries, and fortified milk

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds

Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds

Cottage cheese with orange and chia seeds

Greek yogurt berry oat parfait

Greek yogurt bowl with berries, oats, and chia seeds

Greek yogurt bowl with walnuts, berries, and chia seeds

Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side

Greek yogurt bowl with walnuts, berries, and chia served as a light dinner

Greek yogurt bowl with chia, walnuts, and berries

Greek yogurt parfait with berries, oats, and walnuts

Greek yogurt bowl with berries, chia, and walnuts

Greek yogurt parfait with berries, oats, and chia seeds

Greek yogurt bowl with berries, pumpkin seeds, and oats

Greek yogurt berry bowl with chia seeds and walnuts

Greek yogurt fruit and seed lunch bowl

Greek yogurt bowl with oats, berries, chia seeds, and walnuts

Greek yogurt bowl with oats, berries, chia, and walnuts

Greek yogurt bowl with berries, chia seeds, and pumpkin seeds

Greek yogurt parfait with berries, chia seeds, and oats

Greek yogurt berry chia parfait with pumpkin seeds

Greek yogurt parfait with kiwi, chia seeds, and oats

Greek yogurt bowl with kiwi, chia, and pumpkin seeds

Greek yogurt bowl with kiwi, chia seeds, and walnuts

Greek yogurt bowl with pumpkin seeds and berries

Greek yogurt with berries and chia seeds

Greek yogurt bowl with walnuts, kiwi, and chia seeds