{"id":649,"date":"2022-11-30T14:46:00","date_gmt":"2022-11-30T13:46:00","guid":{"rendered":"https:\/\/go4taste.pl\/blog\/?p=649"},"modified":"2026-04-12T19:11:36","modified_gmt":"2026-04-12T17:11:36","slug":"co-daja-nasiona-chia","status":"publish","type":"post","link":"https:\/\/go4taste.pl\/blog\/co-daja-nasiona-chia\/","title":{"rendered":"Co daj\u0105 nasiona chia?"},"content":{"rendered":"\n

Ma\u0142e i niepozorne nasiona sza\u0142wii hiszpa\u0144skiej s\u0105 \u017ar\u00f3d\u0142em wielu witamin i minera\u0142\u00f3w. W sk\u0142adzie mo\u017cna znale\u017a\u0107 b\u0142onnik, wap\u0144, \u017celazo, magnez i kwasy Omega-3. Sposob\u00f3w na spo\u017cywanie ich jest bardzo wiele, ale zanim trafi\u0105 do kuchennej spi\u017carni, warto wiedzie\u0107 jakie funkcje pe\u0142ni\u0105 w organizmie.<\/p>\n\n\n\n

Nasiona chia s\u0105 bogate w cenne sk\u0142adniki od\u017cywcze, dzi\u0119ki temu maj\u0105 wiele prozdrowotnych w\u0142a\u015bciwo\u015bci.<\/p>\n\n\n\n

<\/p>\n\n\n\n

1. Pomagaj\u0105 w utracie wagi<\/h3>\n\n\n\n

Regularne spo\u017cywanie pokarm\u00f3w bogatych w bia\u0142ko i b\u0142onnik pomagaj\u0105 schudn\u0105\u0107. B\u0142onnik p\u0119cznieje w jelitach, dzi\u0119ki temu uczucie syto\u015bci jest na d\u0142u\u017cej. Nasiona chia mog\u0105 wch\u0142on\u0105\u0107 12 razy wi\u0119cej wody ni\u017c same wa\u017c\u0105. S\u0105 bogate w bia\u0142ko, kt\u00f3re zmniejsza apetyt.<\/p>\n\n\n\n

Jedno z bada\u0144[1] wykaza\u0142o, \u017ce osoby z nadwag\u0105 i oty\u0142o\u015bci\u0105 jedz\u0105ce regularnie nasiona chia trac\u0105 tkank\u0119 t\u0142uszczow\u0105, a tym samym wag\u0119. W innym badaniu[2] przeprowadzonym w 2015 roku zaobserwowano zmniejszenie obwodu talii u os\u00f3b badanych, kt\u00f3re jad\u0142y codziennie przez miesi\u0105c nasion chia.<\/p>\n\n\n\n

2. Poprawia prac\u0119 uk\u0142adu pokarmowego<\/h3>\n\n\n\n

W 28g nasion chia jest a\u017c 11g b\u0142onnika pokarmowego. Nasiona pod wp\u0142ywem wody i p\u0142yn\u00f3w ustrojowych tworz\u0105 substancj\u0119 przypominaj\u0105c\u0105 \u017celatyn\u0119, kt\u00f3ra wspomaga perystaltyk\u0119 jelit.<\/p>\n\n\n

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\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\tNasiona Chia – 1kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t26,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\tKup w sklepie<\/a>\n\t\t<\/div>\n\t\t\t<\/div>\n\t<\/div>\n\n\n\n

3. Zmniejszaj\u0105 poziom cukru we krwi<\/h3>\n\n\n\n

Niekt\u00f3re przeprowadzone w 2009 roku badania[3] na zwierz\u0119tach wykaza\u0142y, \u017ce regularne spo\u017cywanie nasion chia mo\u017ce mie\u0107 korzystny wp\u0142yw na osoby cierpi\u0105ce na cukrzyc\u0119 typu 2. W tej analizie udowodniono, \u017ce chia odgrywaj\u0105 wa\u017cn\u0105 rol\u0119 w homeostazie lipid\u00f3w i glukozy.<\/p>\n\n\n\n

Spo\u017cywanie 14g b\u0142onnika na ka\u017cde 1000 kcal zmniejsza ryzyko wyst\u0119powania cukrzycy typu 2. [4] Badanie [5], w kt\u00f3rym wzi\u0119\u0142o udzia\u0142 20 pacjent\u00f3w spo\u017cywaj\u0105cych porcj\u0119 nasion chia codziennie przez 12 tygodni wykaza\u0142o te\u017c znaczn\u0105 popraw\u0119 wska\u017anik\u00f3w zdrowia m.in. ci\u015bnienia krwi i VWF.<\/p>\n\n\n\n

4. Pomagaj\u0105 zwalczy\u0107 stan zapalny<\/h3>\n\n\n\n

Nasiona chia zawieraj\u0105 kwas kawowy. Wst\u0119pna synteza naukowa[6] wykaza\u0142a, \u017ce ma on w\u0142a\u015bciwo\u015bci przeciwzapalne.<\/p>\n\n\n\n

Chia zawieraj\u0105 przeciwutleniacze, kt\u00f3re zwalczaj\u0105 wolne rodniki odpowiedzialne za uszkodzenia kom\u00f3rek i powoduj\u0105ce m.in. choroby nowotworowe. Zawarte w nasionach przeciwutleniacze pomagaj\u0105 chroni\u0107 kom\u00f3rki przed uszkodzeniem.<\/p>\n\n\n\n

Nasiona s\u0105 bogate w kwas ALA. Badanie[7] opublikowane w Journal of Molecular Biochemistry udowodni\u0142o, \u017ce kwas ALA pomaga w zwalczaniu kom\u00f3rek rakowych przy jednoczesnej ochronie zdrowych kom\u00f3rek.  <\/p>\n\n\n\n

5. Wspomagaj\u0105 zdrowie uk\u0142adu sercowo-naczyniowego<\/h3>\n\n\n\n

Przeprowadzona analiza naukowa[8] wykaza\u0142a, \u017ce nasiona chia obni\u017caj\u0105 poziom cholesterolu we krwi, poniewa\u017c zawieraj\u0105 du\u017co nienasyconych kwas\u00f3w t\u0142uszczowych Omega-3 i b\u0142onnika pokarmowego.<\/p>\n\n\n\n

Niekt\u00f3re badania[9] wykaza\u0142y r\u00f3wnie\u017c, \u017ce nasiona chia pomagaj\u0105 kontrolowa\u0107 ci\u015bnienie krwi i dyslipidemie. Najprawdopodobniej jest to spowodowane obecno\u015bci\u0105 kwas\u00f3w t\u0142uszczowych, kt\u00f3re maj\u0105 w\u0142a\u015bciwo\u015bci przeciwzapalne i antyoksydacyjne.<\/p>\n\n\n\n

W przegl\u0105dzie sk\u0142adaj\u0105cy si\u0119 z 67 bada\u0144 kontrolowanych[10] wykazano, \u017ce codzienne spo\u017cycie b\u0142onnika w wysoko\u015bci 10g obni\u017ca poziom LDL i ca\u0142kowitego poziom cholesterolu w organizmie.<\/p>\n\n\n\n

6. Wsparcie dla zdrowia ko\u015bci<\/h2>\n\n\n\n

Nasiona chia zawieraj\u0105 kwasy Omega-3. kt\u00f3re zwi\u0119kszaj\u0105 ilo\u015b\u0107 przyswajalnego wapnia, a tym samym zmniejszaj\u0105 ryzyko wyst\u0119powania osteoporozy. Studium naukowe[11] wykaza\u0142o, \u017ce regularne spo\u017cywanie nasion chia wspiera zdrowie ko\u015bci.<\/p>\n\n\n\n

Jedna porcja nasion chia pokrywa a\u017c 18% dziennego zapotrzebowania na wap\u0144. Zawieraj\u0105 tak\u017ce bor, kt\u00f3ry poprawia zdrowie ko\u015bci i odpowiada za metabolizm fosforu, magnezu, wapnia i manganu.<\/p>\n\n\n\n

7. Wspomagaj\u0105 zdrowie z\u0119b\u00f3w<\/h3>\n\n\n\n

Nasiona chia zawieraj\u0105 takie sk\u0142adniki takie jak cynk, wap\u0144 i wit. A, kt\u00f3re korzystnie wp\u0142ywaj\u0105 na zdrowie z\u0119b\u00f3w. Jednocze\u015bnie cynk zapobiega tworzeniu si\u0119 kamienia naz\u0119bnego i zapobiega nawarstwianiu si\u0119 p\u0142ytki naz\u0119bnej, a fosfor i wit. A wzmacniaj\u0105 z\u0119by.<\/p>\n\n\n\n

8. Maj\u0105 korzystny wp\u0142yw na sk\u00f3r\u0119<\/h3>\n\n\n\n

Nasiona chia<\/a> zawieraj\u0105 kwasy t\u0142uszczowe, kt\u00f3re pomagaj\u0105 z\u0142agodzi\u0107 podra\u017cnion\u0105 sk\u00f3r\u0119. Podczas jedzenia nasion chia nale\u017cy pi\u0107 du\u017co wody. Nie ma jednoznacznych bada\u0144[12][13][14] potwierdzaj\u0105cych korzy\u015bci z picia chia fresca.<\/p>\n\n\n\n

Czytaj dalej: Nasiona chia w\u0142a\u015bciwo\u015bci<\/a>.<\/p>\n\n\n\n

Materia\u0142y \u017ar\u00f3d\u0142owe: <\/strong><\/p>\n\n\n\n

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    \n
  1. Grancieri, M., Martino, H. S. D., & Gonzalez de Mejia, E. (2019). Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review. Comprehensive reviews in food science and food safety, 18(2), 480\u2013499. https:\/\/doi.org\/10.1111\/1541-4337.12423<\/a><\/li>\n\n\n\n
  2. PHARMACOLOGICAL PROPERTIES OF SALVIA HISPANICA (CHIA) SEEDS, http:\/\/www.jcreview.com\/admin\/Uploads\/Files\/61c71e25d3b1d4.46297628.pdf<\/a><\/li>\n\n\n\n
  3. [tam\u017ce]<\/li>\n\n\n\n
  4. Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report, https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK209844\/<\/a><\/li>\n\n\n\n
  5. Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L<\/em>.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a randomized controlled trial<\/strong>, https:\/\/diabetesjournals.org\/care\/article\/30\/11\/2804\/4809\/Supplementation-of-Conventional-Therapy-With-the<\/a><\/li>\n\n\n\n
  6. Synthesis, preliminary bioevaluation and computational analysis of caffeic acid analogues. International journal of molecular sciences, 15(5), 8808\u20138820. https:\/\/doi.org\/10.3390\/ijms15058808<\/a><\/li>\n\n\n\n
  7. Alpha-linolenic acid regulates the growth of breast and cervical cancer cell lines through regulation of NO release and induction of lipid peroxidation, http:\/\/www.jmolbiochem.com\/index.php\/JmolBiochem\/article\/view\/52<\/a><\/li>\n\n\n\n
  8. Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review. Comprehensive reviews in food science and food safety, 18(2), 480\u2013499. https:\/\/doi.org\/10.1111\/1541-4337.12423<\/a><\/li>\n\n\n\n
  9. [tam\u017ce]<\/li>\n\n\n\n
  10. Cholesterol-lowering effects of dietary fiber: a meta-analysis, https:\/\/academic.oup.com\/ajcn\/article\/69\/1\/30\/4694117?login=false<\/a><\/li>\n\n\n\n
  11. Long-chain omega-3 polyunsaturated fatty acid dietary intake is positively associated with bone mineral density in normal and osteopenic Spanish women. PloS one, 13(1), e0190539. https:\/\/doi.org\/10.1371\/journal.pone.0190539<\/a><\/li>\n\n\n\n
  12. Therapeutic Perspectives on Chia Seed and Its Oil: A Review. Planta medica, 84(9-10), 606\u2013612. https:\/\/doi.org\/10.1055\/a-0586-4711<\/a><\/li>\n\n\n\n
  13. Very Long-Chain Branched-Chain Fatty Acids in Chia Seeds: Implications for Human Use. Journal of agricultural and food chemistry, 68(47), 13871\u201313878. https:\/\/doi.org\/10.1021\/acs.jafc.0c05612<\/a><\/li>\n\n\n\n
  14. Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Skin research and technology : official journal of International Society for Bioengineering and the Skin (ISBS) [and] International Society for Digital Imaging of Skin (ISDIS) [and] International Society for Skin Imaging (ISSI), 24(3), 459\u2013465. https:\/\/doi.org\/10.1111\/srt.12454<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Ma\u0142e i niepozorne nasiona sza\u0142wii hiszpa\u0144skiej s\u0105 \u017ar\u00f3d\u0142em wielu witamin i minera\u0142\u00f3w. W sk\u0142adzie mo\u017cna znale\u017a\u0107 b\u0142onnik, wap\u0144, \u017celazo, magnez i kwasy Omega-3. Sposob\u00f3w na spo\u017cywanie ich jest bardzo wiele, ale zanim trafi\u0105 do kuchennej spi\u017carni, warto wiedzie\u0107 jakie funkcje pe\u0142ni\u0105 w organizmie.<\/p>\n

    Czytaj wi\u0119cej<\/a><\/p>","protected":false},"author":8,"featured_media":2653,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11],"tags":[],"class_list":{"0":"post-649","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-pestki-i-nasiona","8":"entry"},"yoast_head":"\nCo daj\u0105 nasiona chia? - Go4taste<\/title>\n<meta name=\"description\" content=\"Poznaj korzy\u015bci zdrowotne p\u0142yn\u0105ce ze spo\u017cywania nasion chia. Jakie maj\u0105 w\u0142a\u015bciwo\u015bci? 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Sprawd\u017a, czy nasiona chia rzeczywi\u015bcie dzia\u0142aj\u0105 i jak je stosowa\u0107, aby wspiera\u0142y odchudzanie.","rel":"","context":"W \u201ePorady o pestkach i nasionach"","block_context":{"text":"Porady o pestkach i nasionach","link":"https:\/\/go4taste.pl\/blog\/pestki-i-nasiona\/"},"img":{"alt_text":"Czy nasiona chia odchudzaj\u0105?","src":"https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2018\/05\/Fotolia_261668876_Subscription_Monthly_M.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2018\/05\/Fotolia_261668876_Subscription_Monthly_M.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2018\/05\/Fotolia_261668876_Subscription_Monthly_M.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2018\/05\/Fotolia_261668876_Subscription_Monthly_M.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2018\/05\/Fotolia_261668876_Subscription_Monthly_M.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2018\/05\/Fotolia_261668876_Subscription_Monthly_M.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":454,"url":"https:\/\/go4taste.pl\/blog\/siemie-lniane-i-jego-wlasciwosci\/","url_meta":{"origin":649,"position":5},"title":"Siemi\u0119 lniane \u2013 w\u0142a\u015bciwo\u015bci. Na co pomaga, jak stosowa\u0107 i ile dziennie?","author":"Katarzyna Biernacka","date":"10 kwietnia 2026","format":false,"excerpt":"Siemi\u0119 lniane to nasiona lnu zwyczajnego, kt\u00f3re od lat wykorzystywane s\u0105 w naturalnym wsparciu zdrowia. Najcz\u0119\u015bciej stosuje si\u0119 je przy problemach trawiennych, takich jak zaparcia, zgaga czy podra\u017cnienia \u017co\u0142\u0105dka. Te niepozorne, br\u0105zowe lub z\u0142ociste ziarenka s\u0105 bogate w b\u0142onnik, kwasy omega-3 i cenne sk\u0142adniki od\u017cywcze. Jakie dok\u0142adnie maj\u0105 w\u0142a\u015bciwo\u015bci i\u2026","rel":"","context":"W \u201ePorady o pestkach i nasionach"","block_context":{"text":"Porady o pestkach i nasionach","link":"https:\/\/go4taste.pl\/blog\/pestki-i-nasiona\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2021\/11\/siemie-lniane.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2021\/11\/siemie-lniane.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2021\/11\/siemie-lniane.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/go4taste.pl\/blog\/wp-content\/uploads\/2021\/11\/siemie-lniane.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/posts\/649","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/comments?post=649"}],"version-history":[{"count":16,"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/posts\/649\/revisions"}],"predecessor-version":[{"id":31088,"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/posts\/649\/revisions\/31088"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/media\/2653"}],"wp:attachment":[{"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/media?parent=649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/categories?post=649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/go4taste.pl\/blog\/wp-json\/wp\/v2\/tags?post=649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}