Cov txiaj ntsig ntawm Chia Hmoov thiab yuav siv li cas

Zoo Siab

• Ntaub ntawv qhia txog khoom noj khoom haus
• Kev Siv thiab Ua Li Cas
• 1. Kua ncuav mog qab zib nrog chia
• 2. Ib qho yooj yim Chia Brownie

Cov hmoov nplej Chia tau txais los ntawm pob zeb ntawm chia cov noob, muab cov txiaj ntsig ib yam li cov noob no. Nws tuaj yeem siv rau hauv cov tais diav xws li breaded, ua haujlwm ncuav mog qab zib ncuav qab zib lossis ntxiv rau yoghurts thiab vitamins, ua rau nws yog qhov kev xaiv zoo rau cov neeg uas xav poob phaus.

Ntawm cov kev pabcuam tseem ceeb ntawm chia hmoov nplej yog:

1. Txhim kho txoj haujlwm ua haujlwm, ntaus quav tawv;
2. Pab kom poob phaus, rau nce kev xav ntawm satiety vim nws cov ntsiab lus fiber ntau;
3. So thiab txhim kho koj lub siab, raws li nws yog nplua nuj hauv magnesium;
4. Coj zoo li anti-inflammatory, rau kom muaj cov omega-3;
5. Tiv thaiv kom txhob muaj ntshav khov, vim nws cov ntsiab lus hlau siab;
6. Txhim kho daim tawv nqaij, plaub hau thiab lub zeem muag, rau qhov muaj vitamin A;
7. Txhim kho cov pob txha noj qab haus huv vim nws cov ntsiab lus calcium siab;
8. Pab rau tswj cov roj cholesterol, raws li nws yog nplua nuj nyob hauv omega-3.

Qhov zoo tshaj plaws, chia hmoov yuav tsum tau muab ntim rau hauv lub thawv kaw cia rau hauv lub khob, kom nws tsis txhob nyob rau hauv kev sib cuag nrog lub teeb thiab huab cua, yog li nws cov khoom noj tau khaws cia tau ntev.

Ntaub ntawv qhia txog khoom noj khoom haus

Cov lus hauv qab no muab cov lus qhia txog kev noj haus rau 1 tablespoon ntawm chia hmoov, uas yog sib npaug rau 15 g.

Chia hmoov nplej tuaj yeem pom hauv cov khw muag khoom noj thiab khw muag khoom noj khoom haus, thiab tuaj yeem muag hauv cov pob kaw lossis hauv thooj av.

Kev Siv thiab Ua Li Cas

Cov hmoov nplej Chia tuaj yeem muab ntxiv rau hauv cov kua txiv, vitamins, porridges thiab pasta rau khoom qab zib, ncuav qab zib thiab qhob cij, hloov ib feem ntawm cov hmoov dawb uas ib txwm siv nyob rau hauv cov zaub mov txawv.

Nov yog 2 cov zaub mov nyeem yooj yim nrog cov hmoov nplej no:

1. Kua ncuav mog qab zib nrog chia

Cov khoom xyaw:

• 2 tws txiv ntoo nrog tev
• 1 tablespoon ntawm vanilla essence
• 3 lub qe
• 1 ½ khob demerara qab zib
• 2/3 khob cov txiv maj phaub lossis paj noob hlis
• 1 khob hmoov nplej wholemeal
• 1 khob ntawm chia hmoov
• 1 khob khaub zig oats
• 1 tablespoon ci hmoov
• 1 tablespoon av cinnamon
• 1/2 khob kua txiv ntoo los sis txiv ntseej
• 3/4 khob mis
• ½ lub khob ntawm raisins

Npaj hom:

Yeej lub qe, qab zib, roj thiab kua peels hauv rab. Nyob rau hauv ib lub tais, sib tov wholegrain hmoov, oats thiab chia hmoov, tom qab ntawd ntxiv tws txiv apples, txiv ntoo, raisins thiab cinnamon. Ntxiv cov tshuaj sib tov rau lub khob noom cookie, thiab thaum kawg ntxiv cov vanilla essence thiab cov poov xab. Do zoo thiab nyob rau hauv qhov cub preheated ntawm 180ºC rau li 40 feeb.

2. Ib qho yooj yim Chia Brownie

Cov khoom xyaw:

• 1 thiab 1/2 khob hmoov nplej hmoov nplej
• 3 lub qe
• 1 khob demerara qab zib
• 1 thiab 1/2 khob hmoov tsw cocoa hmoov
• 1 pinch ntawm ntsev
• Coconut khob ntawm txiv maj phaub roj
• 2 diav ntawm vanilla essence
• Hlob txiv ntseej
• 1 rab diav ci hmoov
• 2 khob kua mis mov
• Chia mus rau sprinkle

Npaj hom:

Sib tov tag nrho cov khoom xyaw, muab tso rau ntawm daim ntawv ci thiab nphoo chia. Ci tshaj medium tshav kub rau 15 feeb. Thaum muab kev pabcuam, nphoo nrog me ntsis chia ntau dua.