Chia Noob vs Flax Noob - Puas Yog Ib Ib Qhov Zoo Los Ntawm Lwm Tus?

Zoo Siab

• Dab tsi Qhov txawv ntawm Chia Seeds thiab Flax Noob?
• Khoom noj khoom haus sib piv
• Ob leeg puav leej txo tau cov Kab Mob Hlwb
• Ob Qhov Kev Pab txo Cov Ntshav Qab Zib Qib
• Cov Noob Npog tuaj yeem siv tau me ntsis dua los ntawm kev txo qis kev pheej hmoo ntawm qee yam qog nqaij hlav
• Flax Noob Tuaj Tau Me Ntsis Zoo Dua Ntawm Qhov Txo Kev Tshawb Fawb thiab Qab Zib
• Ob leeg txhim kho kev zom zaub mov
• Yuav Ua Li Cas Noj Cov Chia thiab Flax Cov Noob
• Rau hauv qab Kab

Dhau ob peb xyoos dhau los, qee cov noob tau pom los ua cov superfoods. Chia thiab flax noob yog ob qho piv txwv zoo.

Ob qho tib si muaj txiaj ntsig zoo heev, thiab ob qho tib si tau cuam tshuam txog cov txiaj ntsig kev noj qab haus huv xws li lub plawv muaj kev noj qab haus huv, txo cov ntshav qab zib thiab kev tiv thaiv qee yam mob qog nqaij hlav (,).

Tab sis ntau tus neeg xav tias ob lub noob twg yog qhov ua rau noj qab haus huv tshaj. Kab lus no saib cov pov thawj tshawb fawb tau tshawb pom tom qab txhua tus los teb cov lus nug no.

Dab tsi Qhov txawv ntawm Chia Seeds thiab Flax Noob?

Chia noob me me, oval-puab cov noob keeb kwm los ntawm Salvia hispanica nroj tsuag, feem ntau paub ua chia cog. Lawv qee zaum hu ua salba noob, feem ntau yog yuav tag nrho thiab tuaj hauv ntau hom xim dub lossis dawb.

Chia cov noob yog ib txwm nyob rau Mexico thiab Guatemala, thiab tau siv cov khoom noj tseem ceeb hauv cov khoom noj hauv Aztec thiab Mayan thaum ub (3).

Hauv kev sib piv, cov noob flax yog flatter thiab me ntsis loj dua chia noob. Kuj hu ua linseeds, lawv feem ntau xim av lossis xim av, tuaj yeem yuav tag nrho lossis hauv av thiab yog xav tias pib los ntawm Middle East.

Chia noob saj zoo nkauj bland, hos cov noob flax muaj qhov tsw me me nuttier. Txawm li cas los xij, ob lub noob yog yooj yim sib xyaw rau hauv ntau cov tais diav.

Ntsiab lus: Ob leeg chia thiab flax yog hom noob. Chia cov noob me dua thiab hais lus tasting, whereas flax cov noob tau loj dua thiab nuttier hauv tsw.

Khoom noj khoom haus sib piv

Ob lub chia thiab flax noob muaj ntau yam khoom noj muaj txiaj ntsig.

Cov lus no sib piv ob qho, sau cov npe ntawm cov zaub mov loj rau 1-ooj (28-gram), lossis ib ncig 3 dia (4, 5,).

	Cov noob flax	Chia noob
Cov calories	150	137
Carbs	8 grams	12 grams
Npuas	8 grams	11 grams
Cuam Tshuam	5 grams	4 grams
Rog	12 grams	9 grams
Omega-3 fatty acids	6,400 mg	4,900 mg
Omega-6 fatty acids	1,700 mg	1,600 mg
Muloob	35% ntawm RDI	30% ntawm RDI
Thiamine	31% ntawm RDI	11% ntawm RDI
Hlau nplaum	27% ntawm RDI	30% ntawm RDI
Phus Thas	18% ntawm RDI	27% ntawm RDI
Tooj liab	17% ntawm RDI	3% ntawm RDI
Selenium	10% RDI	22% ntawm RDI
Hlau	9% ntawm RDI	12% ntawm RDI
Zinc	8% ntawm RDI	7% ntawm RDI
Tshuaj calcium	7% ntawm RDI	18% ntawm RDI
Qab Zib	7% ntawm RDI	1% ntawm RDI

Raws li koj tuaj yeem pom, ob lub noob muaj cov txiaj ntsig zoo ntawm protein thiab omega-3 cov rog, txawm hais tias cov noob flax muaj ib sab tes me ntsis thaum nws los txog ob lub cev no.

Cov noob flax kuj tseem muaj ntau dua cov manganese, tooj liab thiab poov tshuaj.

Cov noob Chia muaj cov rog me me thiab muaj fiber ntau. Lawv tseem muaj 1.5-2 lub sijhawm ntau dua ntawm cov pob txha-ntxiv cov zaub mov calcium thiab phosphorus, thiab me ntsis ntxiv muaj hlau.

Ntsiab lus: Ob lub noob no yog khoom noj khoom haus heev. Yog tias koj tab tom nrhiav rau feem ntau omega-3s, khaws cov noob flax. Yog tias koj tab tom nrhiav cov roj thiab cov zaub mov kom muaj zog ntau tshaj plaws, xaiv rau cov noob chia.

Ob leeg puav leej txo tau cov Kab Mob Hlwb

Ob lub chia thiab flax cov noob muaj qhov zoo ntawm alpha-linolenic acid (ALA), uas yog hom roj uas muaj cov roj omega-3 rog.

ALA pom tau tias yog qhov tseem ceeb vim tias nws yog hom rog uas koj lub cev tsis tuaj yeem tsim tawm. Qhov no txhais tau tias koj tsuas tuaj yeem tau txais los ntawm koj cov khoom noj.

Qhov zoo siab, ntau txoj kev tshawb fawb tau txuas rau ALA kom txo qis kev pheej hmoo mob plawv ().

Piv txwv li, ib qhov kev ntsuam xyuas loj ntawm 27 qhov kev tshawb fawb tau pom tias kev nkag siab ntawm ALA ntau dua tuaj yeem cuam tshuam txog qhov muaj tsawg dua 14% yuav txo tau kev mob plawv ().

Lwm txoj kev tshawb nrhiav ntawm 3,638 cov neeg hauv Costa Rica tau tshaj tawm tias cov neeg uas haus ALA feem ntau kuj muaj 39% txo qis kev pheej hmoo ntawm lub plawv piv rau cov neeg uas noj tsawg.

Raws li cov kws tshawb nrhiav, qhov pheej hmoo tsawg tshaj plaws ntawm kev mob plawv yog pom ntawm kev nkag ntawm thaj tsam 1.8 grams ntawm ALA ib hnub ().

Ntau cov kev tshawb fawb kuj tau saib cov txiaj ntsig ntawm flax lossis chia noob rau ntawm cov ntshav siab thiab cov qib roj cholesterol, ob qho kev pheej hmoo ntawm kev mob plawv.

Noj ib ncig ntawm 1 ooj (35 grams) ntawm chia noob thiab chia hmoov tauj ib hnub yuav txo cov ntshav siab los ntawm 3-6 hli Hg rau cov neeg mob ntshav qab zib, thiab mus txog 11 hli Hg rau cov neeg muaj ntshav siab (,).

Ib yam li ntawd, noj li ntawm 1 ooj (li 30 gram) ntawm cov noob flax hauv ib hnub yuav pab txo ntshav siab los ntawm 7–10 mm Hg rau cov pej xeem, thiab ntau npaum li 15 hli Hg hauv cov neeg koom nrog cov ntshav siab ().

Lwm txoj kev tshawb nrhiav tau qhia tias cov noob paum muaj noob zaub mov noj kom tsawg dua cov roj "LDL" txog cholesterol kom txog li 18%, thiab cov roj triglyceride nce mus txog 11% (, 14).

Tsuas yog ib feem ntawm cov kev tshawb fawb tau tshawb xyuas qhov tshwm sim ntawm chia noob rau cov ntshav cov roj cholesterol, feem ntau tsis tau ceeb toom txog cov txiaj ntsig roj-txo cov roj (,,).

Ntawd tau hais tias, chia cov noob tsuas muaj me ntsis ALA dua li cov noob flax, yog li lawv tuaj yeem xav kom muaj teebmeem zoo tiv thaiv lub plawv. Yog li, ntau txoj kev tshawb fawb tsuas yog xav tau los txhawm rau paub meej txog cov nyhuv no.

Nws yog tsim nyog sau cia tias, vim lawv cov ntsiab lus omega-3 siab, flax thiab chia tuaj yeem muaj cov ntshav-cuam tshuam. Cov tib neeg ntawm cov ntshav-ua cov ntshav yuav tsum sab laj nrog lawv cov kws kho mob ua ntej ntxiv cov noob qoob loo no rau hauv lawv cov zaub mov (,,).

Ntsiab lus: Ob chia thiab flax zoo li muaj txiaj ntsig zoo rau txo cov ntshav siab. Lawv kuj tseem yuav muaj cov roj (cholesterol) zoo sib xws, txawm tias yuav tsum muaj kev tshawb fawb ntxiv txog chia cov noob.

Ob Qhov Kev Pab txo Cov Ntshav Qab Zib Qib

Ob leeg flax thiab chia cov noob muaj cov txiaj ntsig zoo, uas tau cuam tshuam txog kev pheej hmoo tsawg dua ntawm kev tsim cov ntshav qab zib hom 2 (21,,).

Fiber ntau pab tiv thaiv tus mob ntshav qab zib hom 2 los ntawm kev maj mam txiav cov carbs kom nrawm thiab sai li cas cov piam thaj nqus mus rau hauv cov ntshav. Qhov no ua rau muaj kev nce ntxiv hauv cov ntshav qab zib tom qab noj mov ().

Hauv lwm lo lus, fiber ntau pab tiv thaiv cov ntshav kom ntshav qab zib kom tsawg. Qhov no tswj tau kom cov ntshav qab zib cov ntshav ntau thiab muaj qee yam tiv thaiv ntshav qab zib hom 2. Qhov tseeb, ntau txoj kev tshawb fawb tau txuas nrog noj flax thiab chia noob kom zoo rau qhov kev tiv thaiv no.

Piv txwv li, kev tshawb fawb rau cov neeg muaj ntshav qab zib hom 2 qhia tias kev noj 1-2 diav ntawm flax noob hmoov ib hnub tuaj yeem txo cov ntshav qab zib kom tsawg li ntawm 8-20%. Cov teebmeem no tau pom tom qab me li ntawm ib mus rau ob hlis (, 26).

Zoo sib xws, cov kev tshawb fawb tsiaj pom tias chia noob tuaj yeem pab tswj cov ntshav qab zib kom tsawg thiab txo cov tshuaj tiv thaiv insulin, ob qho tib si yuav pab txo kev phom sij ntawm hom 2 ntshav qab zib (,,,,).

Kev tshawb nrhiav tib neeg kuj tseem pom tias kev noj cov ncuav ua nrog cov chia noob tuaj yeem ua rau cov ntshav qab zib tsawg dua li noj mov ntau dua (,).

Chia kev ua kom muaj cov noob kuj ua tau zoo dua li pob kws nplej, lwm cov zaub mov muaj fiber ntau, thaum txo qis hemoglobin A1C - lub cim ntawm cov ntshav qab zib tswj ().

Ntsiab lus: Noj haus flax lossis chia noob txhua hnub zoo li yuav pab txo cov ntshav qab zib kom qis.

Cov Noob Npog tuaj yeem siv tau me ntsis dua los ntawm kev txo qis kev pheej hmoo ntawm qee yam qog nqaij hlav

Ob lub chia thiab flax noob tuaj yeem pab koj tiv thaiv mob qog nqaij hlav txoj hauv kev.

Rau cov pib, lawv muaj ob qho tag nrho cov nplua nuj nyob hauv fiber ntau, ib qho kev noj zaub mov muaj txiaj ntsig feem ntau ua rau muaj kev pheej hmoo tsawg dua ntawm qee hom qog nqaij hlav ().

Insoluble fiber, hom ntau tshaj plaws hauv ob qho tib si chia thiab flax noob, tuaj yeem txuas nrog kev txo qis ntawm kev txhim kho mob hnyuv lossis lub mis (21,,,).

Ob lub noob puav leej muaj cov tshuaj tua kab mob antioxidant, uas pab lub cev txo nws cov qib dawb. Dawb radicals yog cov kab mob ntawm tes ua cov roj ntsha tuaj yeem ua rau laus thiab kab mob xws li mob qog nqaij hlav (, 37,).

Txawm li cas los xij, thaum nws los txog qib antioxidant, flax noob kuj yuav muaj sab tes. Qhov ntawd yog vim lawv muaj txog 15 lub sijhawm ntau dua ntawm cov lignans, ib hom kev tiv thaiv kabmob tua kabmob kheesxaws, piv rau cov noob chia (39).

Vim li no, cov noob flax yuav ua tau zoo dua li chia noob ntawm kev tiv thaiv qog nqaij hlav los ntawm kev txhim kho.

Muaj ntau qhov kev soj ntsuam soj ntsuam pom tau tias kev noj cov noob flax tsis tu ncua tuaj yeem txo qis kev pheej hmoo ntawm kev tsim qee yam qog nqaij hlav.

Piv txwv, ib txoj kev tshuaj xyuas tau pom qhov txuas ntawm cov tshuaj tua kab mob muaj nyob hauv cov noob flax thiab kev pheej hmoo tsawg dua ntawm tus mob cancer mis, tshwj xeeb tshaj yog cov poj niam postmenopausal ().

Txuas ntxiv, ib txoj kev tshawb nrhiav ntau dua 6,000 tus poj niam tau tshaj tawm tias kev noj cov noob flax tsis tu ncua pom tias yuav txo qhov kev pheej hmoo ntawm kev muaj mob khees xaws mis nce txog li 18% ().

Kev tshawb nrhiav me me ntawm cov txiv neej tau pom tias cov uas tau muab thaj tsam li 1 ooj (30 grams) ntawm cov noob flax hauv av txhua hnub, uas yog ib feem ntawm kev noj zaub mov muaj roj tsawg, muaj cov kab mob qog nqaij hlav tsawg dua. Qhov no yuav qhia kom txo qis tus mob prostate ().

Tsawg cov kev tshawb fawb tau saib qhov cuam tshuam ntawm chia noob rau qhov kev pheej hmoo ntawm mob qog nqaij hlav. Vim tias lawv cov qib antioxidant qis dua, chia cov noob yuav zoo me ntsis dua li flax ntawm kev saib xyuas tiv thaiv qog noj ntshav.

Txawm li cas los xij, yuav tsum muaj kev tshawb fawb ntxiv ua ntej kev txiav txim siab muaj zog.

Ntsiab lus: Ob lub chia thiab flax noob yog qhov zoo ntawm cov tshuaj fiber, uas tuaj yeem txo qhov kev pheej hmoo ntawm qee yam qog nqaij hlav. Txawm li cas los xij, flax noob muaj cov theem siab dua ntawm kev siv tshuaj tua kabmob kheesxaws, muab lawv lub ntsej muag me ntsis.

Flax Noob Tuaj Tau Me Ntsis Zoo Dua Ntawm Qhov Txo Kev Tshawb Fawb thiab Qab Zib

Cov noob chia thiab cov noob flax yog ob qho zoo ntawm cov fiber ntau, uas tuaj yeem pab txo kev tshaib plab thiab nqhis (,).

Txawm li cas los xij, lawv muaj cov qib sib txawv ntawm cov tshuaj fiber ntau, ib hom tshwj xeeb zoo ntawm kev txo kev tshaib plab thiab tswj kev qab los noj mov.

Soluble fiber ntau ua cov nplaum thaum tov nrog dej, ua rau qeeb plab zom mov thiab muaj kev xav ntawm lub siab puv ntoob.

Hom fiber ntau no tseem paub tias yuav ua rau muaj cov tshuaj hormones txuam nrog kev tswj hwm kev tshaib plab, uas yuav txo tau kev qab los noj (,).

Txog li 40% ntawm lub fiber los ntawm flax yog soluble. Hauv kev sib piv, tsuas yog 5% ntawm tag nrho cov fiber ntau hauv chia yog soluble. Vim li no, cov noob flax yuav ua tau zoo me ntsis ntawm kev txo kev tshaib plab thiab qab los dua li cov noob chia (21,).

Hauv ib txoj kev tshawb nrhiav, cov neeg koom muab cov dej haus uas muaj cov tshuaj soluble fiber nyob hauv thaj tsam li 1 ooj (28 grams) ntawm cov noob flax qhia txog cov kev xav noj tshaib plab thiab noj qab nyob zoo ntau dua li cov tau haus tswj ().

Hauv lwm qhov, cov txiv neej muab cov noob me me uas muaj cov noob ntoo ua rau pom tias muaj kev tshaib plab thiab tsis tshaib plab dua li cov uas tsis muaj cov noob qoob ().

Tsuas yog ib txoj kev tshawb nrhiav tau ntawm cov txiaj ntsig puv ntawm chia noob.

Cov kws tshawb nrhiav tau muab cov ncuav koom nrog cov sib txawv ntawm cov chia noob. Lub ncuav nrog feem ntau chia noob txo qab los noj mov 1.5-2 lub sij hawm sai dua li cov uas muaj tsawg kawg ().

Tshaj tag nrho, ob lub noob flax thiab chia noob zoo li txo kev tshaib plab thiab qab los noj mov. Txawm li cas los xij, vim tias lawv cov soluble fiber ntau dua cov ntsiab lus, flax noob yuav zoo me ntsis thaum ua li ntawd.

Txawm li cas los xij, kev kawm ntxiv ntau ncaj qha piv ob yog qhov xav tau.

Ntsiab lus: Cov noob flax muaj cov tshuaj fiber ntau dua li cov noob chia, uas yuav ua rau lawv zoo me ntsis ntawm kev txo kev tshaib plab thiab qab los noj mov. Txawm li cas los xij, yuav tsum muaj kev tshawb fawb ntxiv.

Ob leeg txhim kho kev zom zaub mov

Kev zom zaub mov yog ib txoj haujlwm tseem ceeb uas koj lub cev ua txhua hnub, pab koj zom cov zaub mov uas koj noj thiab nqus lawv cov as-ham.

Kev zom zaub mov tsis zoo tuaj yeem ua rau nws lub cev tsis yooj yim kom tau txais txhua yam khoom noj uas nws xav tau, thiab tuaj yeem tsim tawm qee qhov kev tsis zoo lub siab.

Cem quav thiab zawv plab yog ob qho tshwm sim feem ntau ntawm cov zaub mov tsis zoo, thiab cuam tshuam txog ntau li 27% ntawm tib neeg (,).

Ua tsaug rau lawv cov ntsiab lus muaj fiber ntau, flax thiab chia noob tuaj yeem pab daws cov cem quav thiab zawv plab ().

Raws li tau hais dhau los, muaj ob hom fiber ntau: soluble thiab insoluble.

• Soluble fiber ntau: Dissolves hauv dej, sib sau ua kua dej hauv lub plab. Nws tuaj yeem ua kom qeeb cov zaub mov hla, txhawb cov kev xav ntawm lub siab ().
• Insoluble fiber ntau: Tsis yaj hauv dej thiab kis los ntawm lub plab tsis hloov pauv ntau. Hom fiber no ntxiv cov quav rau koj cov quav thiab ua kom cov khoom hla dhau ntawm koj lub plab ().

Pom nyob rau hauv ob qho tib si chia thiab flax noob, insoluble fiber pab ntxiv ntau rau cov quav, thiab ua raws li qhov quav, txo cov tawv ncauj ().

Ntawm qhov tod tes, cov txheej txheem gel-forming cov khoom ntawm cov tshuaj fiber ntau, uas pom feem ntau hauv cov noob flax, tuaj yeem pab cov zom zaub mov sib khi ua ke, txo cov raws plab ().

Ntsiab lus: Ob leeg flax thiab chia noob muaj cov tshuaj fiber ntau tsis haum, uas yuav pab ua rau cem quav. Cov noob flax muaj ntau cov tshuaj fiber ntau, uas yuav pab txo qis raws plab.

Yuav Ua Li Cas Noj Cov Chia thiab Flax Cov Noob

Ob leeg flax thiab chia cov noob yog qhov muaj kev xav tau zoo thiab yooj yim los qhia rau hauv koj cov khoom noj. Ob lub saj tseem bland, yog li koj tuaj yeem ntxiv lawv rau yuav luag txhua yam.

Lawv tuaj yeem raug nphoo rau saum cov kua mis yog cov lossis nkag rau hauv cov ntsej muag smoothies, nqa khoom noj los sis ci. Ob qho tib si kuj tseem siv tau los ua kom cov kua ntses los yog los ua qe hloov hauv ntau cov zaub mov txawv.

Hais txog kev noj zaub mov ntau npaum li cas, feem ntau cov txiaj ntsig tau teev tseg saum toj no tau pom nrog 1-2 dia (10-20 grams) ntawm cov noob ib hnub.

Nws yog tsim nyog sau cia tias, txawm hais tias ob qho tib si yuav noj kom tag nrho, nws muaj qhov zoo rau kev noj lawv hauv av.

Cov noob flax tag nrho tuaj yeem nkag mus rau hauv koj lub plab tsis muaj kev nqus, vim tias lawv lub plhaub sab nraud yog qhov nyuaj rau cov hnyuv zom. Noj lawv hauv av tuaj yeem pab txhawb ntxiv kom nqus ntawm cov as-ham uas lawv muaj.

Chia cov noob feem ntau noj tag nrho. Txawm li cas los xij, cov kev tshawb fawb tshiab qhia tias cov as-ham uas lawv muaj kuj tseem yuav zoo dua thaum chia noob av ().

Vim tias lawv cov rog muaj cov ntsiab lus zoo, ob hom noob yuav tsum muab cia rau hauv tub yees lossis lub tub yees kom tiv thaiv lawv kom tsis txhob mus rancid. Vim li no, tseem nco ntsoov haus lawv kom sai.

Ntsiab lus: Ob lub chia thiab flax noob yog qhov muaj peev xwm thiab qhov yooj yim ntxiv rau cov tais diav feem ntau. Ob leeg yuav tsum tau noj hauv av rau qhov txiaj ntsig kev noj qab haus huv tshaj plaws.

Rau hauv qab Kab

Chia thiab flax noob yog ob qho tib si khoom noj khoom haus zoo. Ob leeg kuj tseem muab cov txiaj ntsig zoo ib yam rau kev noj qab haus huv, cov ntshav qab zib thiab kev zom zaub mov.

Txawm li cas los xij, flax noob tshwm sim muaj qhov zoo me ntsis, tshwj xeeb tshaj yog thaum nws los txo cov kev tshaib plab thiab qab los noj mov, nrog rau txo qis kev pheej hmoo ntawm qee cov qog nqaij hlav.

Ntxiv rau, lawv feem ntau tsis tshua kim.

Txawm li cas los xij, thaum kawg, qhov sib txawv ntawm ob lub noob no tseem me me. Yog cov noob flax lossis chia noob yuav yog qhov zoo ntxiv rau koj cov khoom noj.