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Ntsaws nrog cov as-ham thiab nplua nuj nyob hauv kev noj haus fiber ntau thiab ntau lwm cov tebchaw, flaxseeds tau txais txiaj ntsig zoo rau koj lub cev muaj ntau txoj hauv kev. Flaxseeds, tseem hu ua linseeds, yog cov noob me me, xim av daj thiab muaj nyob rau hauv daim ntawv ntawm cov tsiav tshuaj. Cov txiaj ntsig kev noj qab haus huv ntawm flaxseeds feem ntau yog los ntawm lawv cov ntsiab lus fiber ntau, lignans thiab omega 3 fatty acids. [1] Cov.
yuav ua li cas tshem tawm cov pob txuv los ntawm pob ntxau
Muaj ntau yam khoom siv, flaxseeds tau ua pov thawj muaj txiaj ntsig zoo hauv kev nrog cov teeb meem rog dhau. Cov noob txiv uas muaj siab mos muag tuaj yeem pab daws teeb meem hauv qab rog lossis rog dhau los uas feem ntau ua vim cov metabolism hauv lub cev tsis zoo los yog kev noj zaub mov tsis zoo. [ob] Cov. Thaum flaxseeds muaj ntau cov txiaj ntsig, cov noob yog paub tshwj xeeb rau lawv cov cuab yeej yuav yaj tawm cov rog ntxiv los ntawm lub cev, yog li pab cov hnyav poob.
Flaxseeds Yuav Pab Tau Koj Li Lub Ntshav
Ntau qhov kev tshawb pom pom tau txhawb nqa cov lus pom hais tias flaxseeds muaj txiaj ntsig zoo rau kev poob phaus. Lub noob lub luag haujlwm hauv qhov kev poob phaus yog los ntawm nws cov khoom noj muaj txiaj ntsig zoo thiab muaj pes tsawg leeg qauv [3] [4] Cov.
- Ntim nrog fiber ntau : Cov noob flax muaj nplua nuj nyob hauv fiber ntau thiab thaum noj, ua rau koj zoo siab ntev ntev. Qhov no yuav pab nyob rau hauv kev noj qab haus huv txwv koj lub qab los noj mov thiab muaj txiaj ntsig zoo yog tias koj tab tom nrhiav rau pem hauv ntej kom txo koj cov calorie noj [5] Cov.
- Muaj cov roj ntsha tseem ceeb : Cov roj ntsha uas muaj roj txaus hauv flaxseeds pab ua kom koj cov metabolism. Lub omega-3 fatty acids uas nyob hauv cov noob pab txo qhov mob, uas yog ib qho ua rau lub cev hnyav ntxiv thaum nws nce oxidative kev nyuaj siab [6] Cov.
- Tsawg hauv carbohydrates : Flaxseeds muaj tsawg tsawg ntawm cov hmoov txhuv nplej siab thiab qab zib thiab tsis ua rau kom muaj cov calorie suav. Noj lawv tsis tu ncua tuaj yeem pab hauv kev poob phaus [7] Cov.
- Ntim lignin : Lignin yog cov nyuaj ua polymer pom nyob hauv cov phab ntsa ntawm tes ntawm ntau cov nroj tsuag thiab tau tsis ntev los no pom muaj ntau cov txiaj ntsig kev noj qab haus huv. Raws li kev tshawb nrhiav, nws tau paub tseeb tias lignin ua lub luag haujlwm tseem ceeb hauv kev poob phaus zoo [8] Cov.
Yuav Siv Cov Flaxseeds Rau Qhov Ceeb Toom Zoo Li Cas
Tam sim no koj tau paub txog cov noob lub luag haujlwm hauv qhov kev poob phaus, cia peb kawm saib yuav ua li cas koj tuaj yeem nkag mus rau hauv koj cov zaub mov noj [9] [10] Cov.
Quav dej haus
Sib tov 1 tsp. freshly av flaxseed, 1 txiv qaub wedge thiab ½ khob dej sov thiab do zoo. Koj tuaj yeem haus cov dej no ib hnub.
Flaxseed nrog rau mis nyuj
Hmoov ib txhais tes ntawm flaxseeds thiab nphoo cov hmoov hla ib lub tais ntawm cereal lossis mis nyuj rau me ntsis kev nkig thiab saj. Yog tias tsis ua hmoov, koj tuaj yeem ntxiv cov flaxseeds ncaj qha rau cov mis nyuj thiab haus nws.
Flaxseed nrog cov yoghurt
Nqa cov flaxseeds thiab ci rau 5-7 feeb. Tam sim no zom kom lawv ua hmoov zoo thiab ntxiv rau cov yoghurt. Sib xyaw kom zoo thiab muaj cov kua mis nyeem qaub txhua hnub ua ntej mus pw.
Flaxseed smoothies
Zom ob peb flaxseeds nyob rau hauv thiab ua hmoov zoo ntawm nws. Tam sim no ntxiv nws rau smoothies thiab txaus siab. Koj tuaj yeem ntxiv nws rau txhua cov txiv ntoo smoothies.
Siv raws li hloov qe
Nqa qee flaxseeds thiab ua hmoov zoo ntawm nws. Tam sim no ntxiv cov hmoov no rau hauv dej thiab cia dej kom sawv ntsug rau qee lub sijhawm. Thaum no txais tau qhov sib xyaw gelatinous, koj tuaj yeem siv qhov no ua kev hloov pauv ntawm cov qe hauv cov khoom ci. Coob tus ntseeg tias hauv ci ncuav thiab ncuav qab zib nrog flaxseed gelatin.
Ntxiv nws mus rau batter
Koj tuaj yeem ntxiv cov flaxseed hmoov rau lub batter ntawm rotis, ncuav qab zib, qhob cij lossis pancakes. Txawm hais tias qhov no yog khoom noj tsis zoo, koj tuaj yeem muaj kev txaus siab rau cov txiaj ntsig ntawm cov noob kas fes no. Nws yog qhov zoo uas yuav tau nyem qee cov flaxseeds ntawm koj lub dal lossis zaub xam lav.
Ntxiv rau nws rau nqaij qaib lossis pib
Yog tias koj nyiam noj nqaij ci nqaij npuas lossis nqaij cw, koj tuaj yeem ntxiv qee qhov hmoov flaxseed rau nws. Nws yog mov thiab vim li no koj tuaj yeem ntxiv nws rau txhua yam khoom noj kom txaus siab rau cov txiaj ntsig ntawm nws. Nco ntsoov tias koj ntxiv cov flaxseed hmoov rau lub batter ntawm cov zaub mov thiab tom qab ntawd cia nws ci rau qee lub sijhawm.
Ntxiv rau nws rau kas fes
Zom ib me nyuam diav ntawm flax noob thiab ntxiv rau hauv koj lub khob kas fes thiab haus nws. Qhov no yog txoj hauv kev zoo kom haus cov noob flax.
Ntxiv nws rau qhaub cij
Yog tias koj tab tom noj cov qhaub cij rau noj tshais, cia li muab cov hmoov noob flax me rau mayonnaise thiab kis qhov sib tov ntawm koj cov khob cij.
Muab nws ntxiv rau puddings
Koj cov dej pudings thiab dej qab zib kuj tseem yuav qab zoo dua thaum koj nchuav cov noob flax nrog lawv. Cov no yog cov tswv yim zoo kom tau txais khoom noj khoom haus ntau los ntawm cov noob flax.
Ntawm Daim Ntawv Kawg…
Cov noob flax muaj kev nyab xeeb rau cov neeg feem coob thaum noj hauv nruab nrab. Txawm li cas los xij, yog tias koj muaj teeb meem kev zom zaub mov, zam kom tsis txhob noj cov noob flax. Cov tshuaj Flaxseed yuav tsum zam thaum cev xeeb tub vim tias lawv tshwm sim los ntawm cov tshuaj tiv thaiv hormonal. Tsis tas li, haus dej kom ntau.
Nco ntsoov tias flaxseeds tsis yog txoj hauv kev daws teeb meem rau koj cov teeb meem hnyav. Cov noob ua haujlwm zoo tshaj plaws ua kev ntxiv rau kev noj zaub mov kom lub cev noj qab nyob zoo thiab kev tawm dag zog kom tsis tu ncua thiab tsis yog los hloov.
Susan JenniferKuaj MobMasters hauv Kev Kho Mob Lub Cev Paub ntxiv
