Dab tsi yog Kev Noj Qab Haus Huv Cov txiaj ntsig ntawm Chia Seeds hauv Dej? Ntxiv 5 Daim Ntawv Qhia Tswv Yim

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Haiv neeg rau Mexico thiab Guatemala, chia noob yog cov khoom noj tseem ceeb rau Aztecs thiab Mayans thaum ub. Niaj hnub no, lawv tau suav hais tias yog superfood rau lawv cov txiaj ntsig kev noj qab haus huv ntau. Tab sis koj tuaj yeem sau cov txiaj ntsig kev noj qab haus huv li cas? Thaum koj thawj koom ruam yooj yim tshaj plaws yog sib tov chia noob hauv dej (ib tablespoon ib khob yuav tsum ua), cov noob me me no yeej muaj ntau yam. Nov yog txhua yam koj yuav tsum paub txog chia noob, suav nrog yuav ua li cas txaus siab rau lawv hauv koj lub neej txhua hnub.

Hais txog : 20 Noj Qab Haus Huv Ib tag hmo rau noj hmo lig

Cov ntaub ntawv noj zaub mov rau Chia Seeds

Calorie ntsiab lus: 138
Fiber: 11 grams
Cov protein: 4 grams
Rog: 9 grams (5 ntawm uas yog omega-3s)
Calcium: 18% ntawm RDI

4 Cov txiaj ntsig kev noj qab haus huv ntawm Chia Seeds

1. Lawv puv ntawm cov khoom noj (tab sis tsis Calories)

Chia noob suav hais tias yog khoom noj khoom haus zoo rau qhov laj thawj zoo. Ua ntej, cia peb tham txog fiber ntau. Rau ib daim ntawv qhia los ntawm a 2005 kev kawm los ntawm University of Minnesota , fiber ntau ua rau kom satiety ntau dua, tsawg dua insulin secretion thiab ntau luv-chain fatty acids. Yeej, txhua yam no txhais tau tias lub cev hnyav dua. Fiber kuj tau pom tias txo qis mob cancer ntawm lub mis los ntawm kev txo cov tshuaj estrogen hauv cov ntshav thiab txhawb kev laus noj qab haus huv. Qhov tseem ceeb heev. Hais txog calcium, tus kws kho mob sau npe Samantha Cassetty qhia peb cov noob chia yog qhov zoo ntawm calcium rau cov neeg uas tsis noj lossis haus mis nyuj, txij li ob peb tablespoons muab yuav luag 14 feem pua ​​​​ntawm poj niam lub hom phiaj txhua hnub. Tag nrho cov no tsuas yog 138 calories rau ib qho kev ua noj.

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2. Lawv yog Caffeine-Free Source of Energy

Lub cev qhuav dej tuaj yeem ua rau koj tawm. Ntxiv ib teaspoon ntawm chia noob rau hauv koj lub raj mis dej, tos tsib feeb rau cov noob kom ntub dej, ces yaug nws tag nrho. Cov noob yuav muab lub zog ruaj khov rau koj vim tias lawv muaj qhov sib npaug ntawm cov protein, rog thiab fiber ntau, uas txhais tau hais tias lawv yuav tsis ua rau lub ncov thiab hav hauv cov ntshav qab zib.

3. Lawv muaj Antioxidants siab

Raws li kev tshawb fawb hauv Cov Annals ntawm General Psychiatry , Kev ntxhov siab tuaj yeem muaj qhov txuas mus rau qib qis antioxidant, txij li cov tshuaj antioxidants txo qhov mob thiab oxidative kev nyuaj siab, ob qho tib si ua rau lub hlwb ua haujlwm. (Cov poj niam cev xeeb tub yog tshwj xeeb tshaj yog muaj kev pheej hmoo rau oxidative kev nyuaj siab vim tsis tshua muaj estrogen.) Ntxiv nrog rau txo kev ntxhov siab, antioxidants kuj muaj txiaj ntsig zoo ntawm daim tawv nqaij, txhawb kev tiv thaiv kab mob thiab tuaj yeem tiv thaiv qee yam mob.

4. Lawv tuaj yeem txo koj txoj kev pheej hmoo rau mob plawv

Muab hais tias chia noob muaj fiber ntau, protein thiab omega-3s, lawv tuaj yeem txo koj txoj kev pheej hmoo ntawm kab mob plawv. Txawm hais tias kev tshawb fawb tib neeg xav tau ntau, kev tshawb fawb ntawm nas tau pom tias cov noob chia tuaj yeem txo qee yam kev pheej hmoo rau kab mob plawv.

5 Chia Seed Recipes to Sim

Txhua leej txhua tus tau tso cov noob chia rau hauv dej vim nws yooj yim heev, tab sis yog tias koj tab tom nrhiav ib yam dab tsi ntxiv me ntsis - thiab qab - sim ib qho ntawm cov zaub mov noj qab heev.

1. Matcha Chia Noob Pudding

Tau daim ntawv qhia

2. Sourdough nrog Whipped Tsev Cheese thiab Chia Jam

Tau daim ntawv qhia

3. 3-Cov khoom xyaw Chia Pudding

Tau daim ntawv qhia

4. Almond Butter Chia Pudding

Tau daim ntawv qhia

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5. Ntsuab Smoothie nrog avocado thiab kua

Tau daim ntawv qhia

8 Lwm Qhov Zoo Tshaj Plaws ntawm Fiber

Ib txoj hauv kev yooj yim tshaj plaws kom paub tseeb tias koj noj fiber ntau txaus yog pib ntxov. Thiab tsis muaj txoj hauv kev zoo dua (lossis ntau qab) ua qhov ntawd dua li kev noj oats rau pluas tshais. Oats muaj fiber ntau thiab muab cov ntshav qab zib thiab kev zom zaub mov. Koj tuaj yeem npaj lawv hauv, zoo li, ntau txoj kev sib txawv. (OK, peb tau hais ntau dhau lawm, tab sis cov kev xaiv toppings yuav luag tsis muaj kev txwv.)

2. Lentils (15.6 grams tauj ib servings)

Cov me me legumes no yog cov khoom noj muaj zog. Ntxiv nrog rau qhov ua tau zoo, muaj roj tsawg ntawm cov protein thiab cov vitamins B, lawv ntim tau zoo kawg nkaus 15.6 grams fiber ntau rau ib qho. Tsis tas li ntawd, lawv muaj ntau yam, vim tias lawv nqus tau cov flavors uas lawv tau ua ke nrog.

3. Taum dub (15 grams tauj ib qho)

Pom qhov sib txawv? Thaj, peb txhua tus yuav tsum noj zaub mov ntau dua. Zoo li lentils, taum dub muaj protein ntau thiab fiber ntau thiab muaj roj tsawg. Lawv kuj tau ntim nrog cov vitamins thiab minerals xws li folate thiab hlau. Auj, thiab lawv yog cov pheej yig heev thiab kav ntev ntawm koj lub txee, zoo li, mus ib txhis. Taco Tuesday yeej tsis zoo li noj qab nyob zoo.

4. Boiled Artichokes (10.3 grams ib pab)

Hauv peb qhov kev paub dhau los, artichokes (uas yog ntau hom ntawm thistle) yog cov zaub mov muaj txiaj ntsig zoo. Tab sis yog tias koj nyob hauv lub nkoj, cia siab tias yuav tau txais txiaj ntsig hauv daim ntawv ntawm fiber ntau thiab tons ntawm antioxidants, uas, raws li. kev kawm Polish , tuaj yeem qeeb cov cim ntawm kev laus.

5. Ntsuab Peas (8.8 grams tauj ib qho)

Yog li ntawd muaj ib qho laj thawj peb cov niam txiv ib txwm yuam peas rau peb li menyuam yaus. Txawm hais tias cov me nyuam yaus no muaj cov suab thaj me ntsis, lawv kuj muaj fiber ntau thiab phytonutrients, uas khav theeb antioxidant thiab tiv thaiv kab mob. Ua tsaug, niam.

6. Raspberries (8 grams ib pab)

Fiber tsuas yog qhov pib. Qhov twg raspberries tiag tiag ci? Lawv tau ntim nrog ntau yam zoo-rau-koj cov tshuaj tua kab mob thiab tiv thaiv phytonutrients. Kuj muaj ib loj hlob lub cev ntawm kev tshawb fawb hais txog yuav ua li cas cov txiv hmab txiv ntoo qab zib no tuaj yeem pab tswj kev rog rog thiab ntshav qab zib hom 2. Txawm hais tias koj ua noj nrog lawv lossis khaws ib lub tais me me hauv koj lub fridge rau khoom noj txom ncauj, lub ntsiab lus yog peb txhua tus yuav tsum tau noj ntau dua raspberries.

7. Whole Wheat Spaghetti (6.3 grams per servings)

Yog li peb yuav tsum noj ntau spaghetti? Peb nyob hauv. Tsuav nws yog cov nplej lossis nplej tag nrho, spaghetti tuaj yeem, qhov tseeb, yog ib feem ntawm kev noj qab haus huv thiab sib npaug. Nyob rau sab saum toj ntawm qhov zoo ntawm fiber ntau, hom spaghetti yog qhov zoo ntawm cov vitamins B thiab hlau. Zoo txaus rau peb.

8. Pears (5.5 grams tauj ib qho)

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Peb puas tuaj yeem siv sijhawm thib ob los hais tias muaj pes tsawg cov khoom noj qab tiag tiag muaj fiber ntau? (Ua tsaug rau indulging peb.) Pears tau ntim nrog fiber ntau thiab vitamin C tab sis muaj roj tsawg thiab roj cholesterol. Lawv kuj, raws li nws hloov tawm, tuaj yeem pab tiv thaiv kev ntxhov siab - yog li muaj qhov ntawd.

Hais txog : 8 Qhov Zoo Tshaj Plaws ntawm Calcium Tsis Yog Mis

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