ਚੀਆ ਬੀਜ
ਚੀਆ ਬੀਜ ਇੱਕ ਛੋਟਾ ਖਾਣਯੋਗ ਬੀਜ ਹੈ। 100ਗ੍ਰਾਮ ਵਿੱਚ 486 ਕੈਲੋਰੀ ਅਤੇ ਕੈਲਸ਼ੀਅਮ ਮਿਲਦਾ ਹੈ। ਇਸਨੂੰ ਪੁਡਿੰਗ, ਸਮੂਦੀ ਅਤੇ ਬੇਕਿੰਗ ਵਿੱਚ ਵਰਤੋ।
ਬਾਰੇ
ਚੀਆ ਬੀਜ ਛੋਟੇ, ਕਰਕੁਰੇ ਬੀਜ ਹਨ ਜਿਨ੍ਹਾਂ ਦਾ ਸੁਆਦ ਹਲਕਾ ਨੱਟੀ ਹੁੰਦਾ ਹੈ। ਭਿੱਜਣ ਤੇ ਇਹ ਜੈਲ ਵਰਗੀ ਬਣਾਵਟ ਧਾਰ ਲੈਂਦੇ ਹਨ। ਇਹਨਾਂ ਨੂੰ ਆਮ ਤੌਰ ਤੇ ਸਮੂਦੀ, ਪੁਡਿੰਗ, ਓਟਮੀਲ ਅਤੇ ਬੇਕ ਕੀਤੀਆਂ ਚੀਜ਼ਾਂ ਵਿੱਚ ਵਰਤਿਆ ਜਾਂਦਾ ਹੈ। ਇਹ ਅੰਡੇ ਦੇ ਬਦਲ ਜਾਂ ਗਾੜਾਪਣ ਲਈ ਵੀ ਵਰਤੇ ਜਾਂਦੇ ਹਨ।
ਪੋਸ਼ਣ ਤੱਥ
ਪ੍ਰਤੀ 100g
% ਰੋਜ਼ਾਨਾ ਮੁੱਲ 2000 kcal ਖੁਰਾਕ ਦੇ ਆਧਾਰ 'ਤੇ
ਕੈਲੋਰੀਆਂ
486 kcal
24% DV
ਕੁੱਲ ਚਰਬੀ
30.7g
47% DV
ਵਿਟਾਮਿਨ D3.3g
ਵਿਟਾਮਿਨ K2.3g
ਥਾਇਮਿਨ (B1)23.7g
ਕੁੱਲ ਕਾਰਬੋਹਾਈਡਰੇਟ
42.1g
14% DV
ਫੋਲੇਟ (B9)34.4g
ਬਾਇਓਟਿਨ (B7)7.7g
ਪ੍ਰੋਟੀਨ
16.5g
33% DV
ਪੌਧਾ ਪ੍ਰੋਟੀਨ16.5g
ਵਿਟਾਮਿਨ ਅਤੇ ਖਨਿਜ
ਵਿਟਾਮਿਨ
| ਪੋਸ਼ਕ ਤੱਤ | ਮਾਤਰਾ | DV% | ਅੱਧੀ-ਉਮਰ |
|---|---|---|---|
| ਥਾਇਮਿਨ (B1) | 0.6mg | 52% | |
| ਰਾਈਬੋਫਲੇਵਿਨ (B2) | 0.2mg | 13% | |
| ਨਿਆਸਿਨ (B3) | 8.8mg | 55% | |
| ਫੋਲੇਟ (B9) | 49.0mcg | 12% | |
| ਵਿਟਾਮਿਨ C | 1.6mg | 2% | |
| ਵਿਟਾਮਿਨ E | 0.5mg | 3% |
ਖਨਿਜ
| ਪੋਸ਼ਕ ਤੱਤ | ਮਾਤਰਾ | DV% | ਅੱਧੀ-ਉਮਰ |
|---|---|---|---|
| ਕੈਲਸ਼ੀਅਮ | 631.0mg | 63% | |
| ਲੋਹਾ | 7.7mg | 43% | |
| ਮੈਗਨੀਸ਼ੀਅਮ | 335.0mg | 80% | |
| ਫਾਸਫੋਰਸ | 860.0mg | 123% | |
| ਪੋਟਾਸੀਅਮ | 407.0mg | 9% | |
| ਸੇਲੇਨੀਅਮ | 55.2mcg | 100% | |
| ਸੋਡੀਅਮ | 16.0mg | 1% | |
| ਜ਼ਿੰਕ | 4.6mg | 42% |
ਚੀਆ ਬੀਜ ਵਾਲੀਆਂ ਰੈਸਿਪੀਆਂ (55)
ਸੇਬ, ਚੀਆ ਬੀਜ ਅਤੇ ਨਿੰਬੂ ਦੀ ਫਾਂਕ ਨਾਲ ਦਹੀਂ ਬੋਲ
250 kcal
Greek yogurt berry kiwi bowl
255 kcal
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Spinach banana yogurt oat smoothie
465 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds
395 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
465 kcal
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Overnight oats with chia seeds, banana, and fortified milk
360 kcal
Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds
360 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 kcal
Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut
320 kcal
Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts
390 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Greek yogurt cottage cheese berry walnut lunch bowl
410 kcal
Greek yogurt berry chia bowl
290 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 kcal
Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds
430 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Fortified oatmeal with banana, chia seeds, and almond butter
420 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds
360 kcal
Cottage cheese with orange and chia seeds
260 kcal
Greek yogurt berry oat parfait
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Greek yogurt bowl with walnuts, berries, and chia seeds
360 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side
320 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a light dinner
430 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt bowl with berries, chia, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Greek yogurt berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt fruit and seed lunch bowl
390 kcal
Greek yogurt bowl with oats, berries, chia seeds, and walnuts
430 kcal
Greek yogurt bowl with oats, berries, chia, and walnuts
480 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt parfait with kiwi, chia seeds, and oats
430 kcal
Greek yogurt bowl with kiwi, chia, and pumpkin seeds
410 kcal
Greek yogurt bowl with kiwi, chia seeds, and walnuts
380 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt with berries and chia seeds
260 kcal
Greek yogurt bowl with walnuts, kiwi, and chia seeds
390 kcal