Flax Seeds 101: Cov Tseeb Khoom Noj thiab Cov txiaj ntsig kev noj qab haus huv

Zoo Siab

• Cov lus qhia txog khoom noj khoom haus
• Carbs thiab fiber
• Cuam Tshuam
• Rog
• Cov vitamins thiab minerals
• Lwm cov cog sib txuas
• Lignans
• Lub cev yuag
• Lub plawv huv
• Ntshav muaj roj
• Omega-3 fatty acids
• Ua ntshav siab
• Lwm cov txiaj ntsig kev noj qab haus huv ntawm flax noob
• Digestive noj qab haus huv
• Mob ntshav qab zib
• Mob Cancer
• Teeb meem tsis zoo thiab tus kheej qhov kev txhawj xeeb
• Cyanogenic glycosides
• Phytic acid
• Digestive teeb meem
• Kev phom sij thaum lub sijhawm cev xeeb tub
• Ntshav-thinning cov teebmeem
• Hauv qab kab

Cov noob flax (Linum usitatissimum) - tseem hu ua flax lossis linseeds - yog cov noob roj me me uas tshwm sim hauv Middle East ntau txhiab xyoo dhau los.

Lig, lawv tau muaj koob meej raws li kev noj qab haus huv khoom noj khoom haus. Qhov no yog vim lawv cov ntsiab lus siab ntawm lub siab-zoo omega-3 cov rog, fiber, thiab lwm yam sib txawv cog cov nroj tsuag (,,).

Cov noob flax tau txuas rau cov txiaj ntsig kev noj qab haus huv, xws li txhim kho kev zom thiab txo qis kev pheej hmoo ntawm kab mob plawv, ntshav qab zib hom 2, thiab mob cancer.

Lawv tau yooj yim koom rau hauv koj cov zaub mov noj - sib tsoo lawv yog qhov zoo tshaj plaws los ua kom siv cov txiaj ntsig zoo tshaj rau lawv cov txiaj ntsig kev noj qab haus huv.

Cov noob flax feem ntau yog xim av lossis xim daj. Lawv tau muag tag nrho, av / milled, lossis ci - thiab feem ntau ua tiav rau hauv cov roj flaxseed.

Kab lus no qhia koj txhua yam koj xav paub txog flax noob.

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.

Cov lus qhia txog khoom noj khoom haus

Flaxseeds muaj 534 calories rau 3.5 ounces (100 grams) - sib haum rau 55 calories rau txhua rab diav (10 grams) ntawm txhua lub noob.

Lawv muaj 42% rog, 29% carbs, thiab 18% protein.

Ib rab diav (10 gram) ntawm cov noob flax tag nrho muab cov as-ham li nram no ():

• Cov calories: 55
• Dej: 7%
• Cov protein ntau: 1,9 grams
• Carbs: 3 grams
• Qab Zib: 0.2 grams
• Fiber ntau: 2,8 grams
• Rog: 4,3 grams

Carbs thiab fiber

Cov noob flax yog ua los ntawm 29% carbs - whopping 95% ntawm cov yog fiber.

Qhov no txhais tau tias lawv tau qis carbs cov zom zom kom tsawg - tus naj npawb ntawm carbs tag nrho rho tawm cov tshuaj fiber ntau - ua rau lawv cov zaub mov muaj cov carb tsawg.

Ob dia (20 gram) ntawm cov noob flax muab li 6 gram roj. Qhov no yog kwv yees li 15-25% ntawm Kev Siv Txhua Hnub Ua Haujlwm (RDI) rau txiv neej thiab poj niam, feem ().

Cov ntsiab lus fiber ntau yog tsim ntawm (6):

• 20–40% soluble fiber ntau (cov roj ua paug)
• 60–80% insoluble fiber (cellulose thiab lignin)

Soluble fiber ntau pab tswj ntshav qab zib thiab cov qib roj cholesterol. Nws kuj tseem txhawb nqa kev noj qab haus huv los ntawm kev pub zaub mov rau koj lub plab muaj txiaj ntsig (,).

Thaum tov nrog dej, lub mucilage ntawm cov pos hniav hauv flax cov noob ua tuab heev. Ua ke nrog cov ntsiab lus tsis txaus siab ntawm fiber ntau, qhov no ua rau flax noob lub ntuj laxative.

Kev siv cov noob flax tuaj yeem pab txhawb nqa kom tsis tu ncua, tiv thaiv kom tsis txhob cem quav, thiab txo koj cov kev pheej hmoo ntshav qab zib (,,).

Cuam Tshuam

Cov noob flax yog ua los ntawm 18% cov protein. Lawv cov amino acid profile piv rau cov taum pauv.

Txawm hais tias nws muaj cov amino acids tseem ceeb heev, lawv yuav tsis muaj cov amino acids lysine.

Yog li, lawv tau pom tias yog cov protein tsis txaus (11).

Tseem, flax noob muaj ntau ntawm cov amino acids arginine thiab glutamine - ob qho tib si no tseem ceeb rau lub siab thiab kev tiv thaiv kab mob hauv lub cev (,).

Rog

Cov noob flax muaj 42% rog, nrog 1 tablespoon (10 grams) muab 4.3 grams.

Cov ntsiab lus rog no yog tsim ntawm ():

• 73% polyunsaturated fatty acids, xws li omega-6 fatty acids thiab omega-3 fatty acid alpha-linolenic acid (ALA)
• 27% monounsaturated thiab saturated fatty acids

Flax noob yog ib qho ntawm cov khoom noj muaj txiaj ntsig ntawm ALA. Qhov tseeb, lawv tsuas yog dhau ntawm chia noob (15).

ALA yog cov roj ntsha tseem ceeb, uas txhais tau tias koj lub cev tsis tuaj yeem tsim nws. Yog li, koj xav tau los ntawm cov khoom noj koj noj.

Cov roj flaxseed muaj qhov siab tshaj plaws ntawm ALA, tom qab ntawd los ntawm cov noob noob. Noj cov noob tag nrho muab qhov tsawg kawg nkaus ntawm ALA, vim tias cov roj tau txhav rau hauv sab hauv txoj cai ntawm lub noob ().

Vim tias lawv cov ntsiab lus siab ntawm omega-3 fatty acids, flax noob muaj qhov qis dua ntawm omega-6 rau omega-3 ntau dua lwm cov roj noob.

Qhov piv qis ntawm omega-6 rau omega-3 fatty acids tau txuas nrog kev pheej hmoo tsawg ntawm ntau cov kab mob mus ntev (,).

Txawm li cas los xij, flax noob tsis muaj cov omega-3 ntau npaum li cov roj ntses.

Dab tsi ntxiv, koj lub cev xav hloov ALA hauv flax noob rau eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA) - cov txheej txheem uas feem ntau ua tsis tau zoo (,,).

Ib hom flax noob - solin, daj ntau yam - yog tsis zoo li cov noob flax tsis tu ncua. Nws muaj cov roj sib txawv heev thiab muaj tsawg hauv omega-3 fatty acids (22).

Cov noob flax yog qhov muaj fiber ntau thiab muab cov protein zoo zoo. Lawv kuj tseem yog cov nplua nuj nyob hauv cov rog thiab yog ib qhov zoo tshaj plaws cog hauv paus los ntawm kev noj qab haus huv omega-3 fatty acids.

Cov vitamins thiab minerals

Cov noob flax yog qhov zoo ntawm ntau cov vitamins thiab cov zaub mov:

• Thiamine. Cov vitamins B no tseem muaj npe hu ua vitamin B1. Nws yog qhov tseem ceeb rau kev siv qoj ib ce tsis zoo thiab hlab hlwb ua haujlwm.
• Tooj liab. Cov pob zeb hauv av tseem ceeb, tooj liab yog qhov tseem ceeb rau kev loj hlob, kev txhim kho, thiab ntau yam ntawm lub cev ().
• Molybdenum. Cov noob flax yog nplua nuj hauv molybdenum. Cov ntxhia pob zeb no tseem ceeb muaj nyob rau hauv cov noob, nplej, thiab legumes ().
• Hlau nplaum. Cov ntxhia pob zeb tseem ceeb uas muaj ntau lub zog hauv koj lub cev, magnesium yog tshwm sim ntau hauv cov nplej, noob, noob txiv, thiab cov zaub ntsuab ntsuab ().
• Phus Thas. Cov ntxhia no feem ntau pom muaj nyob hauv cov zaub mov muaj protein thiab pab txhawb lub pob txha noj qab haus huv thiab cov nqaij mos ().

Cov noob flax yog qhov zoo ntawm ntau cov vitamins thiab minerals uas xav tau rau kev noj qab haus huv zoo. Cov no suav nrog thiamine (vitamin B1), tooj liab, molybdenum, magnesium, thiab phosphorus.

Lwm cov cog sib txuas

Flax noob muaj ntau lub txiaj ntsig cov nroj tsuag:

• p-Coumaric acid. Qhov no polyphenol yog ib qho tseem ceeb muaj nyob hauv cov noob flax.
• Ferulic acid. Cov tshuaj antioxidant no tuaj yeem pab tiv thaiv ntau yam mob ().
• Cyanogenic glycosides. Cov tshuaj yuav tsim lub tebchaw hu ua thiocyanates hauv koj lub cev, uas tuaj yeem ua rau cov thyroid muaj nuj nqi rau qee tus neeg.
• Phytosterols. Hais txog cov roj (cholesterol), phytosterols muaj nyob hauv cov cell ua raws ntawm cov nroj tsuag. Lawv tau pom tias muaj cov roj-txo cov teebmeem ().
• Lignans. Lignans muaj nyob rau hauv yuav luag txhua cov nroj tsuag, uas ua ob hom antioxidants thiab phytoestrogens. Cov noob flax yog qhov nplua nuj tshwj xeeb hauv lignans, muaj txog 800 lub sij hawm ntau dua li lwm yam zaub mov ().

Brown flax noob muaj qhov ua kom zoo dua cov antioxidant dua li cov xim daj (15).

Lignans

Cov noob flax yog ib qho ntawm cov khoom noj muaj txiaj ntsig ntawm lub lignans. Cov zaub mov no ua haujlwm raws li phytoestrogens ().

Phytoestrogens yog tsob ntoo cog cov tshuaj uas zoo ib yam li poj niam pw ua ke estrogen. Lawv muaj cov tshuaj estrogenic thiab antioxidant tsis muaj zog ().

Lawv tau txuas nrog rau qhov kev pheej hmoo tsawg dua ntawm cov kab mob plawv thiab metabolic syndrome, vim lawv txo qis ntawm cov rog thiab piam thaj hauv koj cov ntshav.

Flax lignans tseem yuav pab txo cov ntshav siab, oxidative kev nyuaj siab, thiab o ntawm koj cov hlab ntsha ().

Lignans tau zom los ntawm cov kab mob hauv koj lub plab zom mov thiab tej zaum yuav txo tau kev loj hlob ntawm ntau cov qog nqaij hlav - tshwj xeeb tshaj yog cov tshuaj hormones-rhiab, xws li mis, lub tsev menyuam, thiab mob qog prostate (,).

Flax cov noob muaj ntau yam hauv cov nroj tsuag sib txuas, suav nrog p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, thiab lignans. Hauv particular, ob lub kawg tau txuas nrog ntau yam txiaj ntsig.

Lub cev yuag

Cov noob flax yuav siv tau zoo ua ib feem ntawm qhov kev poob phaus.

Lawv muaj cov tshuaj fiber ntau, uas ua tau nplaum heev thaum tov nrog dej.

Qhov fiber no tau pom tias muaj txiaj ntsig ntawm kev tiv thaiv kev tshaib kev nqhis thiab kev nqhis dej, muaj peev xwm txhawb kev poob phaus (,).

Kev tshuaj xyuas cov kev tshawb fawb tswj tau xaus tias cov noob flax txhawb kev poob phaus hauv cov neeg rog thiab rog dhau. Cov neeg uas ntxiv cov noob rau lawv kev noj zaub mov kom poob qhov nruab nrab ntawm 2.2 phaus (1 kg), piv rau pawg tswj hwm ().

Kev soj ntsuam tseem qhia tau hais tias cov kev poob phaus feem ntau yog qhov kev tshawb nrhiav tau ntev dua 12 lub lis piam thiab nrog cov uas tau noj ntau tshaj 30 gram ntawm cov noob flax hauv ib hnub ().

Cov noob flax muaj cov roj nplua nyeem, uas yuav txhawb kev poob phaus los ntawm kev txo kev tshaib plab thiab txo qis kev nqhis dej.

Lub plawv huv

Cov noob flax tau txuam nrog cov txiaj ntsig loj rau kev noj qab haus huv, feem ntau yog vim lawv cov ntsiab lus ntawm omega-3 fatty acids, lignans, thiab fiber.

Ntshav muaj roj

Ntshav hauv cov ntshav siab yog qhov paub zoo uas yuav muaj kab mob plawv. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau oxidized LDL (tsis zoo) cov roj ().

Kev tshawb nrhiav tib neeg nco ntsoov tias kev noj cov flax noob - lossis roj flaxseed - yuav txo cov roj cholesterol 6 by11%.

Cov kev tshawb fawb no tseem qhia txog 9-18% kev txo qis hauv cov LDL (cov tsis huv) cov roj (), (),.

Qhov no tau txais kev txhawb nqa los ntawm kev tshawb fawb tsiaj pom tias flax noob tuaj yeem txhim kho qib roj cholesterol thiab cov roj ntsha sib xyaw ua ke (, 41,,,).

Cov noob no tuaj yeem siv tau zoo thaum noj nrog rau kev txo cov roj (cholesterol).

Ib lub sijhawm kawm 12-lub hlis pom tias cov noob flax ua rau muaj 8,5% ntxiv nyob rau hauv cov roj (LDL) cov roj cholesterol, piv rau pawg tswj hwm ().

Qhov roj-ua kom lub ntsej muag zoo siab no yog xav tias yuav yog los ntawm qhov muaj fiber ntau thiab cov ntsiab lus lignan hauv cov noob flax.

Cov tshuaj no khi nrog cov roj-nplua nuj bile acids thiab nqa lawv hauv koj cov hnyuv. Qhov no txo ​​cov roj (cholesterol) hauv koj lub cev ().

Omega-3 fatty acids

Omega-3 fatty acids yog qhov tseem ceeb. Tej zaum lawv yuav muaj txiaj ntsig rau ntau yam hauv lub siab, nrog rau cov ntshav platelet ua haujlwm, mob o, thiab ntshav siab.

Flax noob muaj ntau heev nyob rau hauv omega-3 fatty acid alpha-linolenic acid (ALA).

Lawv tau pom tias yuav txo tau kev mob plawv hauv kev tshawb nrhiav tsiaj los ntawm kev txo tus mob hauv cov hlab ntsha ().

Ntau cov kev tshawb fawb txuas ALA nrog txoj kev pheej hmoo tsawg dua ntawm mob hlab ntsha tawg, mob plawv, thiab mob raum. Cov kev tshawb fawb no pom 73% qis dua kev pheej hmoo ntawm kev tuag tam sim ntawd ib yam nkaus, piv rau cov neeg muaj ALA tsawg dua (,,,).

Hauv ib txoj kev tshawb nrhiav, cov neeg muaj kab mob plawv tau muab 2,9 grams ALA ib hnub rau ib xyoos. Cov tau txais cov tshuaj ntxiv tau txo qis kev tuag thiab lub plawv nres dua li cov neeg hauv pawg tswj hwm ().

Kev cog qoob loo raws li ALA fatty acids zoo li muaj txiaj ntsig zoo rau lub plawv zoo li roj ntses, uas muaj nplua nuj hauv EPA thiab DHA (,, 55).

Ua ntshav siab

Noj cov noob flax yog txoj hauv kev txo qis ntshav siab (,,,,).

Hauv kev tshawb nrhiav 6 lub hlis hauv cov neeg muaj ntshav siab, cov neeg noj 3 diav (30 grams) ntawm cov noob flax txhua hnub tau muaj 10 thiab 7 hli Hg txo qis hauv systolic thiab diastolic ntshav siab, feem.

Cov neeg uas muaj qib systolic - tus naj npawb saum toj siab hauv kev nyeem ntshav siab - ntau dua 140 hli Hg thaum pib ntawm kev tshawb pom pom qhov kev txo qis ntau dua 15 hli Hg ().

Rau txhua 5 hli Hg txo qis hauv systolic thiab 2-5 hli Hg txo ntshav diastolic, koj qhov kev pheej hmoo ntawm mob hlab ntsha tawg yog kwv yees li 11-13% thiab koj qhov kev pheej hmoo mob plawv 34% (,).

Cov noob flax tuaj yeem pab tua cov kab mob plawv los ntawm kev txo cov ntshav siab, tswj ntshav muaj roj, thiab ua kom koj cov ntshav siab-omega-3 fatty acids zoo dua.

Lwm cov txiaj ntsig kev noj qab haus huv ntawm flax noob

Cov noob flax tau pom tias muaj txiaj ntsig ntau yam ntawm tib neeg kev noj qab haus huv.

Digestive noj qab haus huv

Zawv plab thiab quav tawv ua rau teeb meem nyhav thiab tuaj yeem tsim kev puas tsuaj rau koj kev noj qab haus huv.

Kwv yees li 2–7% ntawm cov neeg hauv Tebchaws Meskas muaj mob raws plab, hos kev cem quav cuam tshuam rau 12-19% ntawm cov neeg. Cem quav tau tuaj yeem muaj txog li 27% hauv Tebchaws Europe, nrog cov pojniam muaj ob zaug pheej hmoo ua rau txiv neej (62,).

Ntau cov kev tshawb fawb tau pom tias cov noob flax tiv thaiv ob qho tib si raws plab thiab cem quav (,,).

Cov insoluble fiber cov ntsiab lus nyob hauv cov noob flax ntxiv rau koj cov zaub mov pov tseg, ua yeeb yaj kiab kom tsis txhob tawv ncauj thiab mob plab (, 67).

Soluble fiber ntau kuj tseem xav khi rau hauv dej hauv koj cov hnyuv. Qhov no ua rau nws o thiab ua rau kom koj cov quav ntaug, tiv thaiv kev mob plab zawv ().

Mob ntshav qab zib

Raws li Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO), 1 ntawm 10 tus neeg laus muaj ntshav qab zib hauv xyoo 2012 ().

Kev tshawb nrhiav rau cov neeg muaj ntshav qab zib hom 2 qhia tau hais tias ntxiv nrog 10-20 grams flaxseed hmoov ib hnub rau 1-2 lub hlis yuav txo tau cov ntshav qab zib kom txog li 19.7% (, 70).

Txawm li cas los xij, tsis yog tag nrho cov kev tshawb pom pom cov noob flax kom ua hauj lwm zoo hauv kev tswj ntshav qabzib thiab insulin qib ().

Txawm hais tias qhov sib txuas ntawm cov noob flax thiab ntshav qab zib hom 2 tseem tsis meej, lawv yuav raug suav tias yog kev nyab xeeb thiab noj qab haus huv ntxiv rau koj cov zaub mov noj yog tias koj muaj ntshav qab zib hom 2 ().

Mob Cancer

Kev kuaj kab mob thiab kuaj cov tsiaj qhia tias flax noob tuaj yeem txwv qhov tsim los ntawm ntau hom mob qog nqaij hlav, xws li cov nyuv, mis, tawv nqaij, thiab ntsws (,).

Cov ntshav ntxiv ntawm cov txiv neej pw ua ke tau cuam tshuam nrog kev pheej hmoo ntawm ntau cov qog nqaij hlav (,,,).

Cov noob flax yuav txo qis ntshav ntau ntawm cov poj niam txiv neej cov pojniam hauv cov pojniam uas rog dhau lawm, muaj feem yuav ua rau muaj mob kheesxaws mis tsawg (,).

Cov noob no kuj tau pom tias yuav tiv thaiv tus mob prostate (,).

Cov noob flax tuaj yeem txhim kho kev zom zaub mov los ntawm kev txo plab zom mov thiab quav tawv. Lawv kuj tseem tuaj yeem txo cov ntshav muaj piam thaj hauv cov neeg muaj ntshav qab zib thiab txo qis koj cov mob qog nqaij hlav cancer ntau.

Teeb meem tsis zoo thiab tus kheej qhov kev txhawj xeeb

Cov noob flax qhuav yog feem ntau zoo tiv thaiv, thiab kev fab tshuaj tsis tshua muaj ().

Tseem, nws raug nquahu kom haus dej ntau thaum noj cov noob no.

Cyanogenic glycosides

Flax noob ib txwm muaj cov tebchaw hu ua cyanogenic glycosides. Cov tshuaj yeeb dej caw no tuaj yeem khi nrog cov leej faj nyob hauv koj lub cev tsim cov tshuaj thiocyanates.

Kev siv tshuaj thiocyanates ntau dhau dhau lawm yuav ua rau koj lub qog ua haujlwm ().

Cov nqees feem nrab tsis tshua muaj siab ua rau muaj kev phom sij rau cov neeg noj qab nyob zoo. Txawm li cas los xij, cov uas muaj cov thyroid teeb meem yuav tsum xav txog kom zam kev ntau ntawm cov noob flax ().

Txawm hais tias qhov kev nyab xeeb sab saud ntawm flaxseed noj tsis tau txiav txim siab, ib txoj kev tshawb fawb xaus tias 5 diav (50 grams) ib hnub twg muaj kev nyab xeeb thiab muaj txiaj ntsig zoo rau cov neeg feem coob noj qab haus huv ().

Phytic acid

Zoo ib yam li lwm cov noob, noob flax muaj cov phytic acid.

Phytic acid feem ntau hu ua cov tshuaj tua kabmob, vim tias nws tuaj yeem txo qhov nqus ntawm cov zaub mov zoo li hlau thiab zinc (85).

Tseem, phytic acid tsis ua rau txo qis kawg hauv kev nqus cov ntxhia thiab tsis cuam tshuam dab tsi rau kev noj mov tom qab.

Yog li no, qhov no yuav tsum tsis yog kev txhawj xeeb tseem ceeb - tshwj tsis yog cov tib neeg uas muaj lub cev tsis muaj zaub mov zoo li hlau thiab / lossis ua raws li kev noj haus tsis txaus.

Digestive teeb meem

Rau cov tib neeg uas tsis tau siv los noj cov khoom siv fiber ntau, sib xyaw cov noob flax sai dhau yuav ua rau muaj teeb meem zom me me. Cov no suav nrog tsam plab, roj, mob plab, thiab xeev siab.

Nws yog qhov zoo tshaj rau pib nrog kev noj tshuaj me thiab ua kom koj txoj hauv kev siab txog li 1-2 diav (10-20 grams) txhua hnub.

Ntxiv cov noob flax rau hauv koj cov zaub mov yuav ua rau lub plab zom mov ntau zaus, vim cov noob flax yog ib qho laxative ntuj.

Kev phom sij thaum lub sijhawm cev xeeb tub

Txawm hais tias kev tshawb nrhiav tib neeg muaj tsawg, ntau tus kws paub txog kev noj qab haus huv ntshai tias kev haus cov noob thaum lub cev xeeb tub yuav muaj qhov tsis zoo xav txog.

Qhov no yog vim muaj phytoestrogens hauv cov noob, uas tuaj yeem ua zoo ib yam li poj niam sib deev estrogen.

Kev tshawb fawb tsiaj pom tias cov noob flax thiab flaxseed lignans tuaj yeem ua rau lub sijhawm yug menyuam qis dua thiab cuam tshuam txog kev txhim kho ntawm cov keeb kev yug menyuam - tshwj xeeb yog noj thaum cev xeeb tub thaum ntxov, ().

Nws tsis zoo li tias kev txhaj tshuaj me me ntawm cov noob flax yuav muaj kev cuam tshuam zoo.

Txawm li cas los xij, thaum cev xeeb tub thiab pub niam mis, nws raug nquahu kom txwv koj kev noj cov flax noob thiab lwm yam khoom noj ntawm phytoestrogens. Qhov no kuj suav nrog qee yam khoom ua kua.

Ntshav-thinning cov teebmeem

Cov koob tshuaj loj ntawm omega-3 fatty acids uas yuav muaj ntshav-cuam tshuam ().

Yog tias koj muaj teeb meem ntshav los yog noj cov ntshav nyias nyias lossis lwm yam tshuaj noj, sab laj nrog koj tus kws saib xyuas kev noj qab haus huv ua ntej tso cov noob taum ntau hauv koj cov khoom noj (,).

Cov noob flax yuav ua rau muaj teeb meem me me zom zaub mov. Lawv muaj cov cog ntoo uas yuav cuam tshuam rau qee tus neeg thiab tsis suav tias yog kev nyab xeeb rau kev noj tshuaj ntau dua thaum cev xeeb tub thaum ntxov.

Hauv qab kab

Cov noob flax tau dhau los ua neeg nyiam vim lawv cov ntsiab lus siab ntawm omega-3 fatty acids, fiber, thiab lwm cov tebchaw cog, uas yog lub luag haujlwm rau ntau lub noob cov txiaj ntsig.

Lawv yuav pab kom yuag thiab ua rau cov ntshav qab zib tswj tau, nrog rau lub plawv thiab cov plab zom mov.

Yog tias koj xav txhawb koj txoj kev noj qab haus huv nrog cov hwj chim me me no, koj tuaj yeem yuav lawv hauv zos lossis online.