Kev noj zaub mov zoo rau kev noj qab haus huv - chia noob

Chia cov noob me me, xim av, dub lossis dawb noob. Lawv yuav luag zoo li me me li cov noob poppy. Lawv tuaj ntawm tsob ntoo cog hauv tsev neeg mint. Cov noob Chia xa cov khoom noj tseem ceeb hauv ob peb calories thiab ib pob khoom me me xwb.

Koj tuaj yeem noj cov noob txiv ntoo uas muaj txiaj ntsig zoo ntawm ntau txoj kev.

VIM LI CAS THIAJ LI ZOO RAU KOJ

Cov noob Chia muaj nplua nuj nyob hauv fiber ntau, cov rog zoo, thiab cov tshuaj tua kab mob ua kom muaj kev tiv thaiv kab mob rau ntawm tes.

Cov noob Chia yog qhov zoo ntawm cov tshuaj fiber ntau. Cov noob nthuav tawm me ntsis thiab tsim cov kua muag thaum lawv ntsib hauv dej. Cov gel no ntxiv ntau rau koj cov quav, uas ua kom lub plab zom mov tsis tu ncua thiab pab tiv thaiv kom tsis txhob cem quav. Cov tshuaj txuas ntxiv kuj tseem tuaj yeem pab koj zoo siab thiab yog li koj noj tsawg dua.

Tsuas yog 1 tablespoon (15 millilitres, mL) ntawm chia noob yuav muab rau koj 19% ntawm koj cov lus pom zoo txhua hnub fiber ntau.

Cov noob Chia kuj nplua nuj nyob hauv cov roj ntsha tseem ceeb, omega-3 thiab omega-6. Qhov tseem ceeb fatty acids uas yog fatty acids uas koj lub cev xav tau kev ua haujlwm. Lawv tsis ua hauv lub cev, thiab koj yuav tsum tau txais los ntawm cov khoom noj.

Cov roj hauv chia cov noob muaj ntau dua ntawm qhov tseem ceeb fatty acids piv rau lwm cov roj, txawm tias flax noob (linseed) roj.

Cov kws tshawb nrhiav tau saib seb kev noj ntau yam muaj roj nyob hauv chia cov noob puas tuaj yeem txhim kho ntshav siab, lub plawv, ntshav qab zib, lossis lwm cov txiaj ntsig.

YUAV UA LI CAS TUS NEEG YUAV TAU

Chia cov noob tuaj yeem muab ntxiv los yog nphoo rau yuav luag txhua yam. Tsis muaj kev npaj xav tau - tsis zoo li cov noob flax, chia cov noob tsis tas yuav tsum yog hauv av kom tau txiaj ntsig ntau. Txhawm rau ntxiv cov chia noob rau koj cov zaub mov noj:

• Ntxiv rau lawv rau koj cov qhob cij khob cij.
• Tsuag lawv rau cov zaub xam lav.
• Ntxiv rau lawv haus, smoothies, yogurt, lossis oatmeal.
• Txuas ntxiv rau cov kua zaub, zaub nyoos, lossis tais diav.
• Ntxiv rau lawv rau koj pancakes, Fabkis ci, lossis ci sib tov.

Koj tseem tuaj yeem zom chia cov noob rau hauv ib qho tshuaj txhuam thiab ntxiv cov tshuaj txhuam rau koj cov khob noom cookie lossis lwm cov khoom sib xyaw ua ntej ua noj lossis ci.

QHOV TWG LOS NROG CHIA NOOB

Chia cov noob yuav raug yuav hauv txhua lub khw muag khoom noj khoom haus huv, lossis hauv online. Lub khw muag khoom noj loj kuj tseem coj cov chia noob hauv cov khoom noj khoom haus rau ntuj lossis organic hauv kem. Cia li yuav ib lub hnab ntawm chia noob, milled lossis tag nrho.

Cov zaub mov huv kev noj qab haus huv tiam sis - sage; Cov zaub mov zoo noj qab haus huv - salvia; Cov khoom noj txom ncauj zoo - Chia noob; Lub cev hnyav - Chia noob; Noj zaub mov zoo - Chia noob; Kev Nyab Xeeb - Chia noob

Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Hauv Tshuaj Noj lub vev xaib. Dab tsi yog chia noob? www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds. Hloov kho thaum Lub Peb Hlis 23, 2018. Nkag mus Lub Xya Hli 1, 2020.

Vannice G, Rasmussen H. Txoj haujlwm ntawm lub tsev kawm txuj ci kev noj haus thiab kev noj haus: kev noj haus cov roj ntsha rau cov neeg laus noj qab nyob zoo. J Acad Txiv Neeg Noj TsiajCov. Xyoo 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Kev noj haus