11 Cov Ntawv Pov Thawj Noj Qab Haus Huv ntawm Chia Noob

Zoo Siab

• 1. Chia Noob Muab Ntau Tshaj Loj Ntawm Cov Neeg Noj Kom Zoo Nrog Calor Tsawg Ntau
• 2. Chia Noob Muaj Loaded Nrog Antioxidants
• 3. Yuav luag Txhua Cov Carbs Hauv Lawv Muaj Fiber
• 4. Chia Cov Noob Tshaj Loj Muaj Qhov Zoo Protein
• 5. Qhov Cov Lus Cog Tseg ສູງ thiab Protein ntau hauv Chia Cov Noob tuaj yeem Pab Koj Poob Kom Yuag
• 6. Chia Cov Noob Cov Muaj Feem Ntau Yog Omega-3 fatty acids
• 7. Chia Noob Yuav Txo Koj Cov Kab Mob Plawv Hauv Plawv
• 8. Lawv Muaj Feem Ntau Hauv Cov Pob Txha Tseem Ceeb
• 9. Chia Cov Noob Yuav Txo Cov Qog Ntshav Qab Zib Qib
• 10. Lawv Tuaj Yuav txo Cov Kev Mob Hnyiab
• 11. Chia Cov Noob Hnav Yooj Yim Yuav Txiav Txim Rau Hauv Koj Qhov Kev Noj Haus
• Rau hauv qab Kab
• Kev Ntsuas Zoo: Moringa thiab Castor Roj

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Chia cov noob yog cov khoom noj kom zoo tshaj plaws nyob hauv ntiaj chaw.

Lawv muaj cov khoom noj khoom haus zoo uas muaj cov txiaj ntsig zoo rau koj lub cev thiab lub hlwb.

Nov yog 11 cov txiaj ntsig kev noj qab haus huv ntawm chia noob, txhawb los ntawm science.

1. Chia Noob Muab Ntau Tshaj Loj Ntawm Cov Neeg Noj Kom Zoo Nrog Calor Tsawg Ntau

Cov noob Chia yog cov noob dub me me los ntawm cov nroj tsuag Salvia hispanica, uas cuam tshuam nrog mint.

Chia cov noob yog cov zaub mov tseem ceeb rau cov Aztecs thiab Mayans rov qab rau hnub.

Lawv nqi zog rau lawv rau lawv lub peev xwm los muab khoom siv hluav taws xob kom nyob ntev. Qhov tseeb, "chia" yog lo lus Mayan thaum ub muaj "zog."

Txawm hais tias lawv cov keeb kwm yav dhau los ua zaub mov noj, chia cov noob tau dhau los lees paub tias yog cov khoom noj haus niaj hnub no tsis ntev los no.

Ob peb xyoos dhau los, lawv tau tawg nyob rau hauv cov chaw thiab tam sim no tau noj los ntawm cov neeg muaj kev noj qab haus huv thoob plaws ntiaj teb.

Tsis txhob raug dag los ntawm qhov loj me - cov noob me me ntim cov khoom noj khoom haus zoo tshaj.

Ib-ooj (28 grams) pab chia noob muaj (1):

• Fiber ntau: 11 grams.
• Cov protein ntau: 4 grams.
• Rog: 9 grams (5 ntawm cov no yog omega-3s).
• Calcium: 18% ntawm RDI.
• Manganese: 30% ntawm RDI.
• Magnesium: 30% ntawm RDI.
• Phosphorus: 27% ntawm RDI.
• Lawv tseem muaj cov tshuaj lom zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) thiab vitamin B2.

Qhov no yog qhov tshwj xeeb tshaj yog xav tias qhov no tsuas yog ib zaug xwb, sib npaug 28 grams lossis li ob diav. Qhov khoom noj me me no tsuas yog 137 calories thiab ib gram ntawm cov zom zaub mov.

Qhov zoo siab tshaj yog tias koj rho cov fiber ntau - feem ntau ntawm qhov tsis tas yuav siv cov calories kom zoo rau koj lub cev - cov noob chia tsuas muaj 101 calories tauj ib ooj (28 grams).

Qhov no ua rau lawv yog ib qho chaw zoo tshaj hauv ntiaj teb ntawm ntau cov as-ham tseem ceeb, muaj calorie rau calorie.

Yuav kom muab cov khoom tso tawm saum toj, chia noob yog cov khoom noj muaj txiaj ntsig tag nrho, feem ntau yog kab mob hauv nruab nrog. Ntxiv rau, lawv tsis-GMO thiab dawb ntawm gluten.

Ntsiab lus Txawm tias lawv loj me me, chia noob yog ib qho ntawm cov khoom noj kom zoo tshaj plaws nyob hauv ntiaj chaw. Lawv muaj cov kabmob fiber, protein, omega-3 fatty acids thiab micronutrients ntau yam.

2. Chia Noob Muaj Loaded Nrog Antioxidants

Lwm qhov chaw nyob hauv uas chia noob ci ci yog lawv cov antioxidant ntau cov ntsiab lus (, 3).

Cov tshuaj tiv thaiv kab mob tiv thaiv cov rog txaus hauv cov noob los ntawm mus rancid (4).

Txawm hais tias cov txiaj ntsig ntawm kev pab cuam antioxidant yog debated, cov kws tshawb nrhiav pom zoo tias tau txais antioxidant los ntawm cov khoom noj tuaj yeem muaj kev noj qab haus huv zoo ().

Qhov tseem ceeb tshaj, cov tshuaj tua kab mob antioxidant tawm tsam ntau dhau ntawm cov dawb radicals, uas tuaj yeem ua rau cov cell molecules puas thiab ua rau cov laus thiab cov kab mob zoo li mob cancer (,).

Ntsiab lus Chia cov noob muaj cov tshuaj antioxidants ntau dua uas pab tiv thaiv cov rog qab hauv cov noob. Lawv kuj muaj ntau yam txiaj ntsig rau kev noj qab haus huv.

3. Yuav luag Txhua Cov Carbs Hauv Lawv Muaj Fiber

Ib ooj (28 grams) ntawm chia noob muaj 12 grams carbs. Txawm li cas los xij, 11 ntawm cov grams yog cov fiber, uas koj lub cev tsis zom.

Fiber ntau tsis tsa cov ntshav qab zib tsis yuav tsum muaj cov tshuaj insulin pov tseg. Txawm hais tias nws nyob nrog tsev neeg carbohydrate, nws txoj kev noj qab haus huv muaj qhov sib txawv ntawm cov zom cov zaub mov carbs zoo li cov hmoov txhuv nplej siab thiab qab zib.

Lub zom zom carb cov ntsiab lus tsuas yog ib qho roj ib ooj (28 grams), uas yog qhov tsawg heev. Qhov no ua rau chia cov khoom noj qis-phooj ywg zoo.

Vim tias nws cov soluble fiber ntau cov ntsiab lus, chia noob tuaj yeem nqus tau txog 10-12 zaug lawv qhov hnyav hauv dej, dhau los ua gel-zoo li thiab nthuav hauv koj lub plab (8).

Raws li txoj kev xav, qhov no yuav tsum nce kom muaj puv ntoob, maj mam nqus ntawm koj cov zaub mov thiab pab koj tus kheej noj tsawg calories.

Fiber ntau pub rau tus phooj ywg cov kab mob hauv koj txoj hnyuv, uas yog qhov tseem ceeb - ua kom koj lub plab muaj kab noj tau zoo yog qhov tseem ceeb tshaj rau kev noj qab haus huv ().

Chia cov noob yog 40% fiber ntau los ntawm qhov hnyav, ua rau lawv yog ib qho zoo tshaj plaws ntawm fiber ntau hauv lub ntiaj teb.

Ntsiab lus Yuav luag txhua yam ntawm carbohydrates hauv chia cov noob yog fiber. Qhov no muab lawv lub peev xwm los nqus 10-12 zaug lawv qhov hnyav hauv dej. Fiber ntau kuj muaj ntau yam muaj txiaj ntsig zoo rau kev noj qab haus huv.

4. Chia Cov Noob Tshaj Loj Muaj Qhov Zoo Protein

Chia cov noob muaj qhov tsim nyog ntawm cov protein.

Los ntawm qhov hnyav, lawv muaj txog 14% cov protein, uas yog qhov siab heev piv rau feem ntau cov nroj tsuag.

Lawv tseem muaj qhov sib npaug zoo ntawm cov amino acids tseem ceeb, yog li koj lub cev yuav tsum muaj peev xwm ua kom siv lawv cov protein cov ntsiab lus (,).

Protein muaj ntau cov txiaj ntsig kev noj qab haus huv thiab yog nyob deb cov feem ntau poob phaus zoo cov khoom noj muaj txiaj ntsig.

Qhov muaj protein ntau hauv lub cev poob qis thiab muaj kev xav pom tias txo qis kev xav txog cov zaub mov los ntawm 60% thiab lub siab xav noj hmo thaum hmo ntuj yog 50% (,).

Chia cov noob yeej yog qhov zoo tshaj plaws ntawm cov protein - tshwj xeeb tshaj yog rau cov neeg uas noj tsawg lossis tsis muaj tsiaj cov khoom lag luam.

Ntsiab lus Cov noob Chia muaj protein zoo, ntau dua li cov zaub mov cog feem ntau. Protein yog qhov hnyav tshaj poob phaus phooj ywg macronutrient thiab tuaj yeem txo qhov qab los noj mov thiab nqhis dej.

5. Qhov Cov Lus Cog Tseg ສູງ thiab Protein ntau hauv Chia Cov Noob tuaj yeem Pab Koj Poob Kom Yuag

Ntau tus kws paub txog kev noj qab haus huv ntseeg tias chia noob tuaj yeem pab kom yuag poob.

Nws cov nplaim fiber ntau nqus cov dej ntau thiab nthuav tawm hauv koj lub plab, uas yuav tsum nce siab thiab qeeb dua qhov nqus ntawm cov khoom noj (14).

Ntau cov kev tshawb fawb tau soj ntsuam cov tshuaj fiber ntau glucomannan, uas ua haujlwm zoo sib xws, qhia tias nws tuaj yeem ua rau poob phaus (,).

Tsis tas li, cov protein nyob hauv chia noob tuaj yeem pab txo kev qab los noj mov.

Qhov tseeb, ib txoj kev tshawb nrhiav pom tias noj chia noob rau noj tshais ntxiv kev noj mov thiab kev noj zaub mov tsawg nyob rau lub sijhawm luv luv ().

Txawm li cas los xij, kev tshawb fawb tshuaj xyuas qhov ua tau zoo ntawm chia noob rau poob phaus tau muab cov txiaj ntsig uas tsis txaus siab.

Hauv kev tshawb fawb hauv 90 tus neeg rog dhau los, 50 grams chia noob ib hnub rau 12 lub lis piam tsis muaj kev cuam tshuam rau lub cev qhov hnyav lossis cov cim rau kev noj qab haus huv (18).

Hauv lwm qhov kev tshawb fawb 10-lub lis piam hauv 62 tus poj niam, cov noob chia tsis muaj qhov cuam tshuam rau lub cev qhov hnyav tab sis tau nce cov roj omega-3 ntau hauv cov ntshav ().

Hauv kev sib piv, kev kawm 6 lub hlis hauv cov neeg rog uas mob ntshav qab zib hom 2 ntawm kev noj zaub mov kom yuag pom pom tias noj chia noob txhua hnub ua rau poob phaus ntau dua li cov placebo ().

Txawm hais tias ntxiv cov chia noob rau koj cov zaub mov tsis zoo li yuav ua rau kom poob phaus ntawm nws tus kheej, ntau tus kws tshaj lij ntseeg tias lawv tuaj yeem yog ib qho txiaj ntsig ntxiv rau kev yuag.

Kev yuag rog kom yuag tsuas yog ntau tshaj li ib yam khoom noj nkaus xwb. Kev noj haus txhua qhov suav, nrog rau lwm yam kev coj ua lub neej zoo li pw tsaug zog thiab tawm dag zog.

Thaum ua ke nrog kev ua zaub mov noj raws li kev paub kev noj qab haus huv thiab kev noj qab haus huv zoo, chia noob yuav pab txhawb kom yuag poob.

Ntsiab lus Cov noob chia muaj protein thiab fiber ntau, ob qho tib si tau pom tias yuav pab cov neeg poob phaus. Txawm li cas los xij, kev tshawb fawb txog chia noob tau muab cov txiaj ntsig sib xyaw.

6. Chia Cov Noob Cov Muaj Feem Ntau Yog Omega-3 fatty acids

Zoo li flaxseeds, chia noob muaj ntau heev nyob rau hauv omega-3 fatty acids.

Qhov tseeb, chia noob muaj ntau dua omega-3s dua li ntses liab, ntses rau gram.

Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias omega-3s hauv lawv feem ntau yog ALA (alpha-linolenic acid), uas tsis muaj txiaj ntsig zoo li koj yuav xav.

ALA yuav tsum tau hloov pauv mus ua cov ntaub ntawv nquag eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA) ua ntej koj lub cev siv tau.

Hmoov tsis zoo, tib neeg tsis muaj txiaj ntsig ntawm kev hloov pauv ALA rau hauv cov ntawv nquag no.

Yog li no, cog ntoo omega-3s zoo li muaj peev txheej qis dua ntawm cov tsiaj xws li roj ntses ().

Cov kev tshawb fawb pom tias chia noob - tshwj xeeb yog tias lawv tau milled - tuaj yeem nce ntshav ntawm ALA thiab EPA tab sis tsis yog DHA (,).

Qhov no tuaj yeem ua teeb meem.

Vim tias lawv tsis muab cov DHA, uas yog qhov tseem ceeb tshaj plaws omega-3 rog, feem ntau cov kws tshaj lij xav txog chia cov noob muaj qhov zoo dua omega-3.

Txhawm rau kom tau txais DHA koj lub cev thiab lub hlwb xav tau, noj ntses muaj roj tsis tu ncua lossis noj cov roj ntses lossis - yog tias koj tsis noj cov zaub tsis muaj nqaij los yog tsis noj nqaij - cog paj DHA ntxiv.

Ntsiab lus Cov noob chia muaj ntau heev nyob rau hauv omega-3 fatty acid ALA. Txawm li cas los xij, tib neeg tsis zoo rau kev hloov ua qhov no mus rau DHA, qhov tseem ceeb tshaj plaws omega-3 fatty acid.

7. Chia Noob Yuav Txo Koj Cov Kab Mob Plawv Hauv Plawv

Muab hais tias chia cov noob muaj fiber ntau, protein thiab omega-3s, lawv tuaj yeem txo koj cov kev pheej hmoo mob plawv.

Lawv cov txiaj ntsig tau soj ntsuam hauv ntau qhov kev tshawb fawb, tab sis cov txiaj ntsig tau ua tsis tiav.

Cov kev tshawb fawb pom tau pom tias chia cov noob tuaj yeem txo qee qhov kev pheej hmoo, suav nrog triglycerides, o, insulin tsis kam thiab rog lub plab. Lawv kuj yuav tsa tau “zoo“ roj HDL (()).

Txawm li cas los xij, ib qho kev tshawb fawb tib neeg tsis tshawb pom ib qho kev txhim kho hauv qhov kev pheej hmoo ().

Ob peb txoj kev tshawb fawb qhia tias chia noob txo cov ntshav siab hauv cov neeg muaj ntshav siab, uas yog qhov muaj feem ua rau muaj mob plawv (,).

Tshaj tag nrho, nws muaj peev xwm hais tias cov noob chia tuaj yeem muaj txiaj ntsig zoo rau lub plawv, tab sis lawv yuav tsis muaj kev cuam tshuam loj tshwj tsis yog nrog rau lwm cov kev ua neej zoo thiab kev noj zaub mov hloov.

Ntsiab lus Cov kev tshawb fawb ntawm kev cuam tshuam ntawm chia noob rau ntawm cov kab mob hauv lub plawv yuav muaj qhov tsis txaus ntseeg. Qee qhov kev tshawb fawb pom zoo cov txiaj ntsig, lwm qhov tsis pom.

8. Lawv Muaj Feem Ntau Hauv Cov Pob Txha Tseem Ceeb

Chia cov noob muaj ntau yam txiaj ntsig uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha.

Qhov no suav nrog calcium, phosphorus, magnesium thiab protein ntau.

Cov calcium cov ntsiab lus yog qhov tshwj xeeb tshaj yog - 18% ntawm RDI hauv ib ooj (28 grams).

Gram rau gram, qhov no siab dua li feem ntau cov khoom siv mis nyuj. Raws li qhov tshwm sim, chia cov noob yuav raug suav hais tias yog qhov zoo tshaj plaws ntawm calcium rau cov neeg uas tsis noj khoom mis.

Txawm li cas los xij, chia noob kuj muaj phytic acid, uas txo cov calcium uas nqus mus rau qee yam.

Ntsiab lus Cov noob chia muaj calcium, magnesium, phosphorus thiab protein ntau. Tag nrho cov as-ham no zoo rau kev noj qab haus huv ntawm pob txha.

9. Chia Cov Noob Yuav Txo Cov Qog Ntshav Qab Zib Qib

Cov qib ntshav cov ntshav qab zib ntau ntau yog cov tsos mob uas tsis tau txais kev kho mob ntshav qab zib hom 2

Kev nce qib ceev cov ntshav qab zib kom ntau yog txuam nrog kev pheej hmoo ntawm ob peb tus kab mob, nrog rau mob plawv ().

Tab sis cov dej nyab ib ntus nyob hauv cov ntshav qab zib tom qab noj mov tas yuav ua rau muaj kev noj qab haus huv thaum lawv muaj ntshav ntau dhau mus ().

Kev tshawb fawb tsiaj pom tias chia noob tuaj yeem txhim kho insulin rhiab heev thiab tswj ntshav qab zib, ua kom cov ntshav qab zib cov ntshav tom qab noj mov (,,).

Ob peb cov tib neeg kev tshawb fawb txhawb qhov no los ntawm kev qhia tias noj mov ci uas muaj chia noob ua rau cov ntshav qab zib nce siab tom qab noj mov piv rau cov ncuav uas tsis suav nrog chia (,).

Ntsiab lus Kev tshawb fawb qhia tias chia noob tuaj yeem txo qhov nce ntshav qab zib tom qab noj zaub mov muaj roj ntau, tej zaum yuav muaj txiaj ntsig rau cov neeg muaj ntshav qab zib hom 2.

10. Lawv Tuaj Yuav txo Cov Kev Mob Hnyiab

Kev o yog koj lub cev ua li qub teb rau kev kis lossis raug mob. Cov tawv nqaij liab thiab o tuaj yog qhov ua piv txwv.

Txawm hais tias mob o tuaj yeem pab koj lub cev kho thiab tua cov kab mob, kab mob thiab lwm yam kab mob kis tau, qee zaum nws tuaj yeem ua rau muaj mob.

Qhov no feem ntau siv rau kev mob vwm, uas cuam tshuam nrog kev pheej hmoo ntxiv ntawm kev mob plawv thiab mob cancer.

Tus mob voos xwm yeem feem ntau tsis muaj cov cim pom, tab sis tuaj yeem raug ntsuas los ntawm ntsuas qhov cim ntsuas mob hauv koj cov ntshav.

Ntau yam cwj pwm tsis zoo ntawm lub neej ua rau muaj kev phom sij ntau ntxiv, nrog rau kev haus luam yeeb, tsis muaj kev tawm dag zog lossis kev noj zaub mov tsis zoo.

Ntawm qhov tod tes, qee cov zaub mov zoo noj qab haus huv tuaj yeem txo cov ntshav cov ntshav ntawm cov cim qog.

Ib txoj kev tshawb nrhiav 3-hlis nyob rau 20 tus neeg mob ntshav qab zib tau qhia tias kev noj 37 grams chia noob txhua hnub txo qis qhov tsos mob hs-CRP los ntawm 40%. Hauv kev sib piv, cov uas tau txais nplej nplej tsis tau muaj txiaj ntsig zoo ().

Lwm cov kev tshawb fawb txog chia cov noob tau ua tsis tiav los txhawm rau tshawb pom ib qho cuam tshuam tseem ceeb ntawm cov cim (o).

Ntsiab lus Cov ntaub ntawv pov thawj tsis txaus ntseeg tau qhia tias kev noj cov chia noob tuaj yeem txo qhov mob caj dab hu ua hs-CRP. Txawm li cas los xij, cov txiaj ntsig kev noj qab haus huv tsis paub meej thiab xav tau kev tshawb fawb ntxiv.

11. Chia Cov Noob Hnav Yooj Yim Yuav Txiav Txim Rau Hauv Koj Qhov Kev Noj Haus

Cov noob hauv Chia yog qhov yooj yim tsim txom rau hauv koj cov zaub mov noj.

Cov noob lawv tus kheej saj dua bland, yog li koj tuaj yeem ntxiv rau lawv kom zoo nkauj ntau yam.

Lawv kuj tsis tas yuav tsum ua av zoo li cov noob flax, uas ua rau lawv npaj tau yooj yim dua.

Lawv tuaj yeem noj cov nqaij nyoos, nyoos hauv kua txiv, ntxiv rau porridge, paj npleg, smoothies lossis ntxiv rau ci.

Koj tuaj yeem nphoo lawv rau saum cov kua mis, kua mis nyeem qaub, zaub lossis tais diav.

Vim tias lawv lub peev xwm nqus tau dej thiab roj, lawv tuaj yeem siv cov kua ntses kom hnyav thiab ua qe los hloov hauv zaub mov txawv.

Lawv kuj tuaj yeem xyaw nrog dej thiab hloov mus rau hauv lub gel.

Ntxiv chia noob rau cov zaub mov txawv yuav ua rau lawv cov txiaj ntsig zoo.

Yog tias koj xav yuav chia noob, muaj kev xaiv zoo rau Amazon nrog ntau txhiab tus neeg siv tshuaj xyuas.

Lawv kuj zoo li raug pom zoo, tab sis yog tias koj tsis tau siv los noj cov khoom muaj fiber ntau, ces muaj qhov ua tau ntawm kev zom zaub mov yog tias koj noj ntau dhau ib zaug.

Ib qho pom zoo muab tshuaj yog 20 grams (li 1.5 diav) ntawm chia noob, ob zaug ib hnub.

Ntsiab lus Cov noob chia tau yooj yim los npaj thiab feem ntau ntxiv rau kab porridge lossis smoothies.

Rau hauv qab Kab

Chia cov noob tsis tsuas yog nplua nuj hauv kev noj haus, omega-3 rog, tshuaj tiv thaiv kab mob thiab tshuaj fiber ntau tab sis kuj yooj yim los npaj. Cov neeg feem ntau ntxiv lawv rau lawv cov porridge lossis smoothies.

Cov kev tshawb fawb qhia tias lawv muaj ntau yam txiaj ntsig kev noj qab haus huv, suav txij li poob phaus mus rau qhov mob tsawg.

Yog tias koj tsis txhob noj cov noob chia twb dhau los lawm, koj yuav tsum tau txiav txim siab ntxiv cov khoom ntawd rau koj cov khoom noj kom yuag. Lawv yog cov ntawm ob peb superfoods tsim nyog ntawm cov npe.

Kev Ntsuas Zoo: Moringa thiab Castor Roj