Chia noob yog muaj fiber ntau thiab alpha-linolenic acids, ntxiv rau lawv muaj loaded nrog calcium magnesium, hlau, thiab zinc. Alpha-linolenic acid yog cov nroj tsuag ntawm omega-3 fatty acid, yog li ntawd chia noob zoo meej rau vegans los yog vegetarians, los yog rau cov neeg uas tsis tu nqaij ntses thiab nqaij nruab deg. Auj, thiab lawv kuj muaj qee qhov phenolic acids uas ua haujlwm ua antioxidants.
Nws tau hais tias noj chia noob yuav pab kom koj poob phaus vim lawv swell thiab coj mus rau qhov chaw hauv koj lub plab. Muaj tsis zoo li kev txhawb kev tshawb fawb ntawm qhov teeb meem, tab sis qhov ntxiv fiber ntau yeej zoo rau koj.
Koj yuav pom chia noob hauv khw muag khoom noj feem ntau, feem ntau hauv cov khoom noj khoom haus. Muaj dub chia noob thiab cov noob dawb chia. Hlob qee cov noob ntawm koj cov zaub xam lav los yog cereal, los yog ntxiv rau koj nyiam smoothie rau cov kua qaub me me thiab cov roj omega-3 acid.
Tom qab ntawd, yog tias koj nyob rau hauv qhov zoo rau qee yam kev mob, xyuas tsib ntawm peb cov favorites.
1 - Vanilla Chia Pudding Nrog Berries
Cov paj npleem no yog qhov zoo rau koj vim nws muaj roj nrog calcium uas koj xav tau kom muaj cov pob txha muaj zog, muaj zog mob thiab paj hlwb ua haujlwm, thiab cov ntshav tsis zoo. Nws kuj tau txais ib qho tshuaj zoo ntawm cov protein, magnesium, thiab hlau.
Cov khoom xyaw:
- 1 khob mis nyuj uas muaj roj tsawg
- 1 khob dej muaj roj tsawg yog kua qe yogurt
- 4 tablespoons chia noob
- 2 tablespoons zib mu
- 1 1/2 teaspoon vanilla extract
- pinch ntawm ntsev
Ntxiv txhua yam, tshwj tsis yog chia noob mus rau lub nruab nrab los yog loj lub tais thiab cov kua nplaum uas kom txog thaum txhua yam sib tov. Saj qhov sib tov thiab ntxiv ntau zib mu los yog vanilla extract kom haum koj saj. Ntxiv chia noob thiab do. Tom qab ntawd npog thiab cia cov dej sib tov kom ntev li 40 feeb, los yog zoo dua, thaum tsaus ntuj (lub tsho tshaj plaws yog tos rau cov noob me me los ua haujlwm rau lawv cov khawv koob). Ua rau 4 servings.
Cov Khoom Noj Khoom Haus:
Txhua qhov kev pab ntawm paj npleg muaj li 170 calories, 6 grams roj, 20 grams carbohydrates, 5 grams fiber. Koj tuaj yeem txo cov calorie suav los ntawm kwv yees li 30 calorie ntau ntau rau ib qho kev pab yog tias koj siv sucralose los yog stevia hauv qhov chaw ntawm cov zib ntab.
Txhua qhov kev pab kuj tseem muaj li ntawm 25 feem pua ntawm koj cov tshuaj calcium uas niaj hnub, 20 feem pua ntawm ib hnub twg ntawm magnesium, thiab 7 feem pua ntawm koj qhov uas yuav tsum tau muaj hlau, ntxiv rau ntawm alpha-linolenic acid. Ntxiv koj nyiam berries rau ntau tshaj vitamins thiab minerals, ntxiv rau antioxidants.
Lus Cim: Koj tuaj yeem siv vanilla yogurt yog tias koj xav tau-tsuas yog tshem tawm lossis txo cov hmoov nplej vanilla thiab zib ntab.
2 - Smoothie Ntim Nrog Txiv Hmab Txiv Ntoo, Berries, thiab Chia Noob
Lub tais no smoothie combines lub siab zoo ntawm blueberries thiab ib tug beet rau sab saum toj noj haus thiab ib colour gorgeous. Qhov tsw yog zoo li koj. Daim ntawv qhia kuj hu rau oats, yogurt, thiab chia noob, yog li koj yuav muaj protein ntau raws li tons ntawm cov vitamins, minerals, thiab fiber. Koj yuav tsum tau rab qaum zuj zus, zoo li Nutribullet, uas zoo meej rau kev ua plaub hau thiab smoothie bowls.
Cov khoom xyaw:
- 1/2 txiv tsawb peeled, sliced, thiab khov
- 1/2 khob blueberries
- 1 me me tangerine
- 1 Beet peeled thiab sliced
- 1/4 khob cov kua Greek yogurt
- 1/4 khob qhuav dov oj
- 2 teaspoons chia noob
- 1/4 teaspoon cinnamon
- 5-7 txhooj
- Cov txiv hmab txiv ntoo hlais li txiv ntseej thiab kiwi
Ntxiv cov khoom xyaw rau qhov ceev rab thiab sib tov rau siab kom txog thaum tus thiab tuab. Ncuav sib tov rau hauv ib lub tais thiab sab saum toj nrog koj nyiam ceev, ntxiv chia noob, thiab txiv hmab txiv ntoo tshiab. Ua ib qho loj loj. Ib lub tais loj xws li qhov no yog zoo meej rau cov pluas tshais los yog sib koom ua khoom txom ncauj thaum tav su.
Cov Khoom Noj Khoom Haus:
Ua ntej muab cov khoom sib dhos ua ke, lub khob no muaj li ntawm 300 calorie, 13 grams protein, 9 gram fiber, 31 grams qab zib (tsis ntxiv cov suab thaj), thiab 6 grams rog. Koj yuav tau txais 8 feem pua ntawm koj lub cev txhua hnub rau omega-3 fatty acids, 17 feem pua ntawm koj cov calcium uas koj xav tau, ib nrab hnub koj xav tau rau cov vitamin C thiab ib feem peb ntawm koj niaj hnub xav tau rau magnesium thiab folate, thiab li 1 gram alpha-linolenic acid.
3 - Chocolate Chia Tsiv Pudding
Leej twg tsis nyiam chocolate paj npleg? Qhov no yog tsim nrog chia noob yog siab hauv protein thiab calcium, ntxiv fiber ntau thiab omega-3s, ntxiv antioxidants los ntawm cov hmoov cocoa thiab chia.
Cov paj npleg no ua rau cov kua txiv hmab txiv ntoo zoo li khov, tab sis koj ua haujlwm zoo zoo, thiab. Lossis yog tias koj muaj calorie-meej pem, koj tuaj yeem siv tau sucralose lossis stevia.
Cov khoom xyaw:
- 2 khob mis tsis qab zib
- 1/2 khob chia noob
- 1/4 khob khob cocoa hmoov
- 1/2 teaspoon vanilla extract
- 1/2 khob txiv qaub kua txig
- pinch ntawm ntsev
Muab tag nrho cov khoom xyaw rau hauv ib lub tais loj thiab ua kom txog thaum nws tseem ua ke. Npog lub tais thiab tso kom txias li 40 feeb, tab sis yog tias koj tuaj yeem tos ib teev los yog ob, nws yuav zoo dua.
Pab dawb los yog ntxiv chocolate shavings, txhoov ceev, txiv maj phaub flakes, los yog granola. Ua rau 6 servings.
Cov Khoom Noj Khoom Haus:
Txhua qhov noj muaj txog 200 calories, 6 grams rog, 7 grams protein, 32 grams carbohydrates, thiab 8 gram fiber. Koj tuaj yeem ua raws li 25 feem pua ntawm koj qhov kev xav tau rau calcium, 30 feem pua ntawm koj qhov kev xav tau rau magnesium, thiab 13 feem pua ntawm koj cov hnub uas yuav tsum tau muaj hlau, ntxiv rau ntawm ib yam alpha-linolenic acid.
4 - Chia Fresca
Chia fresca yog cov dej qab ziab yawg nrog chia noob. Txiv qaub feem ntau yog qhov ntau tshaj plaws flavoring. Nws yog ib qho kev hloov tshiab rau cov dej haus, yog li koj tuaj yeem tuaj yeem ua rau lub cev muaj zog thiab tau txais khoom noj zoo me ntsis ntxiv.
Ntawm no yog li cas koj ua nws:
Cov khoom xyaw:
- 2 khob dej
- 2 tablespoons chia noob
- 1 los yog 2 diav txiv qaub kua txiv (nyob ntawm koj tus saj)
- ib tug tablespoon los yog 2 ntawm qab zib, rov mus rau koj tus kheej saj. Koj tuaj yeem siv cov suab thaj, agave, zib ntab, lossis lwm yam tsis muaj calorie sweetener zoo li stevia lossis Splenda.
Cov Lus Qhia:
Muab cov khoom xyaw tso rau hauv lub thawv lossis tshob rau dej thiab ua kom txog thaum lub qab zib yog yaj. Ua ib qho kev xeem sai rau qhov kuaj pom yog tias koj xav tau ntau tshaj cov txiv qaub lossis qab zib. Cia cov dej haus zaum tsawg kawg yog 20 feeb kom txog thaum lub noob muag muag.
Khaws koj cov chia fresca hauv qhov cub. Koj yuav tsum tau co los yog do cov dej haus yog tias cov noob clump ua ke. Ua rau ob qhov piam, txhua tus uas muaj 70 calories ntawm chia noob, thiab ntau dua yog tias koj siv zib ntab, agave, lossis qab zib.
Yog tias koj nyiam qhov kev ntxhib los mos ntawm chia noob, koj kuj tuaj yeem ntxiv cov chia noob rau koj nyiam kua txiv.
5 - Khib Nyiab Chia Pops
Raspberries yog loaded nrog haib antioxidants, raws li tau zoo raws li ob peb cov vitamins thiab minerals. Kua mis nyuj ntxiv cov protein thiab calcium, yog li qhov no ua rau kev ua ke zoo meej rau kev kho kom zoo thiab noj qab nyob zoo. Koj yuav xav tau rab riam lossis cov khoom noj processor thiab popsicle tuaj pwm.
Cov khoom xyaw:
- 2 khob raspberries (tshiab los yog khov)
- 2 tablespoons zib mu
- 2 tablespoons chia noob
- 2 khob vanilla flavored nonfat Greek yogurt
Cov Lus Qhia:
Qhov chaw berries, chia noob, thiab zib ntab nyob rau hauv lub blender los yog khoom noj processor thiab muab sib xyaw kom siab kom txog thaum tus. Ncuav txheem rau hauv ib lub tais loj. Quav nyob rau hauv lub yogurt thiab mix kom txog thaum zoo ke.
Ncuav cov txiv hmab txiv ntoo, chia, thiab yogurt sib xyaws rau hauv popsicle tuaj pwm, ntxiv sticks, thiab khov rau li tsib teev. Ua rau txog yim lub yawg popsicles.
Cov Khoom Noj Khoom Haus:
Txhua popsicle li ntawm 120 calorie, 8 grams protein, 3 grams fiber, 2 grams rog, ntxiv 20 feem pua ntawm ib hnub calcium, thiab cia li nyob rau hauv milligram ntawm alpha-linolenic acid.
Qhov chaw:
Teb Chaws Mes Kas Department of Agriculture Super Tracker. Kuv daim ntawv qhia. Tau Lub Plaub Hlis 27, 2016. https://www.supertracker.usda.gov/myrecipe.aspx.
Tebchaws Asmesliskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Liaj Ua Teb Hauv Kev Tshawb Fawb Txog Kev Ua Liaj Teb Tebchaws SERvie Tebchaws Database for Standard Reference 28. Qho Tsab Ntawv Tshaj Qhia: 12006, Noob, chia noob, qhuav. Tau Lub Plaub Hlis 27, 2016. https://ndb.nal.usda.gov/ndb/foods/show/3610.
Valdivia-López MÁ, Tecante A. Chia (Salvia hispanica): Kev Ntsuam Xyuas Neeg Noob Xeeb Mev thiab nws cov Zaub Mov thiab Muaj Zog. Kev Txhawb Nqa Zaub Mov . 2015; 75: 53-75. doi: 10.1016 / bs.afnr.2015.06.002.