Puas Yog Noj Ntau Cov Cais Chia Ua rau Cawv Sab?

Zoo Siab

• Chia Muaj Ntau Yam Muaj Txiaj Ntsig
• Noj Ntau Chia Muaj Peev Xwm Tuaj yeem Ua Teeb Meem Txog Cov Teeb Meem
• Noj Chia Noob tuaj yeem ua rau muaj kev pheej hmoo txhawm chim
• Qee qhov Kev Tshawb Nrhiav tau pom tias ALA Kev Tshawb Nrhiav Yuav cuam tshuam nrog Prostate Cancer
• Qee Cov Neeg Tuaj Ib Leeg Yuav Txhim Rau Chia Cov Noob
• Noj Ntau Chia Noob Yuav Cais Tau Cuam Tshuam Nrog Qee Yam Tshuaj
• Rau hauv qab Kab

Chia noob, uas yog muab tau los ntawm tus Salvia hispanica cog, yog super noj thiab lom zem noj.

Lawv tau siv ntau yam zaub mov txawv, suav nrog puddings, pancakes thiab parfaits.

Cov noob Chia muaj qhov muaj peev xwm tshwj xeeb tuaj yeem nqus cov kua thiab coj mus rau ntawm gelatinous sib xws. Vim li no, lawv feem ntau siv los ua cov neeg sawv cev ntom ntom thiab tuaj yeem siv los ua cov nqaij hloov pauv rau cov qe hauv qee cov khoom noj ().

Ntxiv nrog rau lawv cov lus gelling thiab thickening, cov chia noob tau paub zoo rau lawv cov kev pom zoo ntawm cov as-ham thiab cov txiaj ntsig kev noj qab haus huv muaj txiaj ntsig.

Txawm li cas los xij, thaum chia noob tuaj yeem yog zaub mov zoo ntxiv rau feem ntau, kev noj zaub mov dhau kuj yuav ua rau muaj kev phiv ntxiv.

Kab lus no kuaj xyuas qhov tshwm sim phiv los ntawm kev noj ntau cov noob chia.

Chia Muaj Ntau Yam Muaj Txiaj Ntsig

Ib qho laj thawj tseem ceeb uas tib neeg noj cov noob chia yog vim lawv tau noj zaub mov zoo heev. Lawv muab cov nyiaj zoo ntawm fiber ntau, protein, cov rog rog thiab micronutrients.

Qhov tseeb, tsuas yog 1 ooj (28 grams) ntawm chia noob muab txog li ntawm 42% ntawm koj cov roj ntsha niaj hnub pom zoo, ntxiv rau cov tshuaj phosphorus, magnesium, calcium thiab omega-3 fatty acids (2).

Cov noob Chia kuj tseem muaj nplua nuj antioxidants, uas yog cov sib txuas uas tiv thaiv los ntawm oxidative kev nyuaj siab thiab txo qhov kev pheej hmoo ntawm tus kab mob mus ntev ().

Ua tsaug rau lawv cov keeb kwm zoo tshaj plaws, chia noob tau cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv.

Hauv ib txoj kev tshawb nrhiav, kev noj haus nrog rau nopal cactus, kua protein, oats thiab chia noob tau pom tias txo lub cev qhov hnyav, ntshav triglycerides thiab o ().

Tsis tas li ntawd, chia noob yog ib qhov zoo tshaj plaws ntawm tsob nroj-los ntawm omega-3 fatty acids, uas tau pom tias yuav pab tau "HDL" cov roj (cholesterol) zoo, txo qis "phem" cov roj cholesterol LDL, txo cov ntshav triglycerides thiab txo qhov mob o (,).

Thaum noj hauv cov cawv, chia noob tuaj yeem muaj txiaj ntsig zoo rau koj kev noj qab haus huv.

Ntsiab lus: Chia cov noob muaj nplua nuj hauv fiber ntau, protein, omega-3 fatty acids, antioxidants thiab micronutrients. Lawv yuav pab kom yuag poob thiab pab txo qhov o, ntshav roj thiab triglycerides.

Noj Ntau Chia Muaj Peev Xwm Tuaj yeem Ua Teeb Meem Txog Cov Teeb Meem

Cov noob Chia yog qhov zoo ntawm cov fiber ntau, muab 11 grams fiber ntau hauv txhua 1-ounce (28-gram) liab (2).

Fiber yog qhov tseem ceeb rau koj kev noj qab haus huv, txhawb nqa kev tsis tu ncua thiab txhawb cov kab mob muaj txiaj ntsig hauv koj lub plab, ntawm lwm lub luag haujlwm tseem ceeb. Txawm li cas los xij, ntau cov fiber ntau tuaj yeem ua teeb meem rau qee tus neeg (,).

Kev noj haus fiber ntau yuav ua teeb meem xws li mob plab, cem quav, raws plab, tsam plab thiab roj ().

Qhov no tseem tuaj yeem tshwm sim thaum kev noj fiber ntau yog kev sib txuas ua ke nrog cov dej tsis txaus, vim tias cov dej yog qhov tseem ceeb los pab fiber ntau dhau ntawm cov kua zaub.

Tsis tas li, cov neeg muaj tus mob ua paug xws li mob siab ua paug los yog Crohn's kab mob yuav tsum tau soj ntsuam lawv cov paib fiber ntau thiab txwv chia cov noob thaum muaj kev kub ntxhov.

Cov kab mob ntev ntev no ua rau mob o thiab txoj hnyuv ntawm txoj hnyuv, tuaj yeem ua rau cov tsos mob xws li mob plab, los ntshav, raws plab thiab yuag poob (,).

Kev tshawb fawb qhia tau hais tias kev noj haus fiber ntau yuav pab tiv thaiv kab mob hnyuv hauv lub sijhawm ntev. Qhov ntawd tau hais tias, cov neeg uas ntsib teeb meem loj yuav tsum tau txwv tsis pub muaj fiber ntau rau lub sijhawm luv luv los txo cov tsos mob ().

Txawm li cas los xij, rau cov neeg feem coob, cov tsos mob tsis zoo los ntawm kev noj haus fiber ntau tuaj yeem tiv thaiv tau los ntawm kev ua kom muaj fiber ntau maj mam thiab haus dej kom ntau kom pab tau hla lub cev.

Ntsiab lus: Kev noj haus fiber ntau yuav cuam tshuam nrog cov kev mob tshwm sim xws li mob plab, roj thiab tsam plab. Cov neeg muaj tus mob ua xoo tuaj yeem xav tau kom tsawg lawv cov fiber ntau lub sijhawm ua haujlwm flare-ups.

Noj Chia Noob tuaj yeem ua rau muaj kev pheej hmoo txhawm chim

Txawm hais tias lawv muaj kev nyab xeeb rau cov neeg feem coob, cov noob chia tuaj yeem ua rau muaj kev pheej hmoo txhawm chim. Yog li, xyuas kom koj haus lawv kom zoo, tshwj xeeb yog koj muaj teeb meem nqos.

Qhov kev pheej hmoo siab no yog vim tias chia noob qhuav nce thiab nqus txog 10-12 zaug lawv qhov hnyav hauv cov kua thaum lawv nqus dej (13).

Cov khoom gelling no tuaj yeem muaj txiaj ntsig thaum nws los ua noj lossis ci, tab sis lawv muaj peev xwm tsis nyab xeeb, vim tias chia cov noob tuaj yeem yooj yim o thiab ua su hauv lub caj pas.

Ib qhov kev tshawb nrhiav tau tham txog tus txiv neej muaj hnub nyoog 39 xyoo uas muaj qhov xwm txheej txaus ntshai nrog cov noob chia thaum nws noj ib diav cov noob qhuav thiab tom qab ntawd haus ib khob dej.

Cov noob tau nthuav dav hauv nws txoj hlab pas thiab ua rau txhaws, thiab nws tau mus ntsib chav kho mob ceev kom nws tshem tawm (14).

Yuav tsum xyuas kom koj tau so cov chia noob rau tsawg kawg 5-10 feeb ua ntej koj noj lawv. Cov uas muaj teeb meem nqos yuav tau siv dag zog tshwj xeeb thaum noj lawv.

Ntsiab lus: Chia cov noob muaj peev xwm nqus tau 10-12 lub sijhawm lawv qhov hnyav hauv kua. Yog tias lawv tsis so ua ntej koj noj lawv, lawv yuav nthuav thiab ua rau txhaws, ntxiv koj txoj kev pheej hmoo txhawm chim.

Qee qhov Kev Tshawb Nrhiav tau pom tias ALA Kev Tshawb Nrhiav Yuav cuam tshuam nrog Prostate Cancer

Chia cov noob muaj qhov zoo ntawm alpha-linolenic acid (ALA), ib hom omega-3 fatty acid uas pom muaj feem ntau hauv cov khoom noj cog (2).

Omega-3 fatty acids yog ib qho tseem ceeb ntawm kev noj haus thiab tau pom tias txhawb ntau yam ntawm kev noj qab haus huv, suav nrog kev ua haujlwm ntawm kev txawj ntse thiab kev mob plawv ().

ALA fatty acids yog qhov tshwj xeeb tshaj yog rau cov neeg uas tsis noj ntses, vim lawv tuaj yeem hloov mus ua docosahexaenoic acid (DHA) thiab eicosapentaenoic acid (EPA) hauv me me ().

Cov no yog ob daim ntawv nquag ntawm omega-3 fatty acids, thiab lawv tuaj yeem pom muaj hauv cov nqaij nruab deg.

Txawm hais tias omega-3 fatty acids uas feem ntau pom tias muaj txiaj ntsig zoo rau kev noj qab haus huv, qee qhov kev tshawb fawb tau pom ib qho kev sib raug zoo ntawm ALA kev noj thiab prostate cancer.

Qhov tseeb, kev soj ntsuam loj dav dav suav nrog 288,268 tus txiv neej pom tias ALA kev nqus yog cuam tshuam nrog kev pheej hmoo ntawm kev mob qog nqaij hlav prostate ().

Lwm txoj kev tshawb fawb pom tau hais tias cov neeg muaj ntshav siab ntau ntawm omega-3 fatty acids muaj kev pheej hmoo siab mob qog nqaij hlav prostate ntau dua, piv rau cov neeg muaj ntshav siab ().

Txawm li cas los xij, kev tshawb fawb txog qhov no tsis sib haum. Lwm txoj kev tshawb nrhiav kuj tau pom tias ALA fatty acids uas tuaj yeem tiv thaiv tus mob prostate.

Ib txoj kev tshuaj xyuas ntawm tsib txoj kev tshawb nrhiav tau pom tias cov neeg uas noj tsawg kawg 1.5 grams ntawm ALA ib hnub tau muaj kev pheej hmoo tsawg dua ntawm kev mob qog nqaij hlav prostate, piv rau cov neeg uas noj tsawg dua 1.5 gram ib hnub ().

Zoo sib xws, lwm txoj kev tshawb fawb loj hauv 840,242 cov neeg pom tias kev noj tshuaj ALA ntau dua yog cuam tshuam nrog kev txo qis ntawm kev mob qog nqaij hlav prostate ().

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov kev tshawb fawb no tsuas yog saib kev txuam nrog kev sib koom ua ke ntawm ALA thiab kev mob qog nqaij hlav prostate. Lawv tsis ua tib zoo xav txog lwm yam uas tuaj yeem siv lub luag haujlwm.

Cov kev tshawb fawb txuas ntxiv yog xav tau los kuaj xyuas qhov kev sib raug zoo ntawm ALA kev nqus thiab prostate cancer.

Ntsiab lus: Qee qhov kev tshawb fawb tau pom tias nce ALA ntau dua tuaj yeem cuam tshuam nrog kev pheej hmoo ntawm tus kabmob prostate, thaum lwm tus pom tias ALA tuaj yeem tiv thaiv. Tseem muaj kev tshawb nrhiav ntxiv.

Qee Cov Neeg Tuaj Ib Leeg Yuav Txhim Rau Chia Cov Noob

Qee tus neeg yuav muaj kev fab tshuaj tom qab noj chia noob, txawm hais tias qhov no tsis tshua muaj tshwm sim.

Cov tsos mob ua xua xws li zaub mov ntuav, raws plab thiab khaus ntawm daim di ncauj lossis tus nplaig.

Thaum muaj mob hnyav, cov khoom noj ua xua tuaj yeem ua rau mob anaphylaxis, lub neej muaj kev phom sij uas ua rau ua pa nyuaj thiab nruj hauv lub caj pas thiab lub hauv siab ().

Chia cov kev ua xua noob tsis tshua muaj tab sis muaj ntaub ntawv.

Hauv ib kis, tus txiv neej muaj hnub nyoog 54 xyoos pib noj chia noob los pab txo nws cov roj (cholesterol). Txawm li cas los xij, tsuas yog ob peb hnub tom qab, nws tau pib ntsib kiv taub hau, txog siav, khaus thiab o ().

Yog tias koj sim chia noob thawj zaug thiab pom muaj cov tsos mob ntawm kev phiv zaub mov, tsum tsis txhob siv tam sim ntawd thiab sab laj nrog koj tus kws kho mob.

Ntsiab lus: Qee tus neeg ua xua rau chia noob thiab yuav muaj cov tsos mob zoo li mob plab, khaus, khaus thiab o tom qab lawv noj.

Noj Ntau Chia Noob Yuav Cais Tau Cuam Tshuam Nrog Qee Yam Tshuaj

Thaum chia noob muaj kev nyab xeeb rau ntau tus neeg, koj yuav xav noj kom tsawg yog tias koj noj ntshav qab zib lossis tshuaj noj ntshav siab.

Yog vim tias noj ntau cov noob chia tuaj yeem cuam tshuam nrog kev cuam tshuam ntawm qee yam ntawm cov tshuaj no.

Kuaj Mob ntshav qab zib

Qee qhov kev tshawb fawb pom tau tias chia noob tuaj yeem txo cov ntshav qab zib kom qis ().

Qhov no yuav tshwm sim vim yog qhov muaj fiber ntau hauv cov noob chia, uas ua rau cov ntshav qab zib tsis txaus rau hauv cov ntshav thiab tuaj yeem txo cov ntshav qab zib cov ntshav ().

Feem ntau, kev noj cov paj chia tsaj theem yuav pab cov neeg muaj ntshav qab zib kom lawv cov ntshav qab zib cov ntshav nyob hauv kev kuaj.

Txawm li cas los xij, cov tshuaj rau cov tshuaj insulin yog qhov ua kom haum tus kheej thiab ua tib zoo kho kom tiv thaiv dips thiab hno hauv cov ntshav qab zib ().

Noj ntau heev dhau ntawm chia noob yuav ua rau kom cov ntshav qab zib kom tsawg thiab tej zaum yuav tau kho kom haum rau koj cov ntshav qab zib kom tsawg.

Qhia Txog Tshuaj Ntshav Zoo

Ntxiv rau kev txo qis ntshav qab zib, chia noob muaj txiaj ntsig zoo ntawm kev txo ntshav siab.

Hauv ib txoj kev tshawb nrhiav, noj chia noob rau 12 lub lis piam txo qis ntshav siab, nrog rau cov cim ntawm ntshav qab zib thiab mob ().

Qhov no yog vim tias chia noob muaj cov roj omega-3 fatty acids uas yog qhov ua rau pom tias ua haujlwm ua rau cov ntshav ntshav thiab yuav txo cov ntshav siab.

Kev tshawb fawb hauv 90 tus neeg muaj ntshav siab tau pom tias noj omega-3 fatty acid pab rau yim lub lis piam txo systolic ntshav siab los ntawm 22.2 mm Hg thiab diastolic ntshav siab los ntawm 11.95 hli Hg, ntawm qhov nruab nrab.

Txawm li cas los xij, cov neeg hauv qhov kev tshawb fawb no tseem nyob rau kev lim ntshav, yog li cov txiaj ntsig no yuav tsis siv rau cov pej xeem ().

Cov uas muaj ntshav siab yuav pom chia noob 'muaj peev xwm ua kom ntshav siab txaus. Txawm li cas los xij, chia noob tuaj yeem txhim kho cov kev ua haujlwm ntawm cov tshuaj ntshav siab, uas tuaj yeem ua rau hypotension, lossis ntshav siab.

Ntsiab lus: Cov noob Chia tuaj yeem txo cov ntshav qab zib thiab ntshav siab. Cov neeg siv tshuaj kho mob ntshav siab lossis ntshav qab zib yuav tsum kho lawv qhov ntau thiab tsawg kom tiv thaiv kev cuam tshuam.

Rau hauv qab Kab

Chia cov noob yog cov khoom noj khoom haus zoo heev, khav theeb cov lus qhia txog cov txiaj ntsig kev noj qab haus huv thiab tuaj yeem yog kev noj zaub mov zoo ntxiv rau feem ntau.

Txawm li cas los xij, kev tswj kom qis yog qhov tseem ceeb, vim tias kev noj ntau dhau yuav ua kev phiv.

Txhawm rau tiv thaiv qhov no, pib nrog 1 ooj (28 grams) txhua hnub thiab tshuaj xyuas koj lub siab ntev ua ntej maj mam nce koj txoj kev noj.

Tsis tas li, nyob twj ywm hydrated thaum koj nce koj cov fiber ntau kom tsawg, thiab so chia noob rau 5-10 feeb ua ntej noj lawv.

Yog tias koj noj lawv nyob rau kev sim, chia noob tuaj yeem yog qhov zoo ntxiv rau kev noj qab haus huv thiab muaj txiaj ntsig.

Txawm li cas los xij, yog tias koj muaj cov kev mob tshwm sim tsis zoo tom qab koj noj chia noob, tsum tsis noj lawv thiab sab laj nrog tus kws paub kho mob.