Chia Noob yog ib Qhov Chaw Zoo Fiber thiab Omega-3 Fatty Acids
Chia noob yuav yog me me, tab sis lawv muab cov khoom noj loj hauv daim ntawv ntawm omega-3 fatty acids thiab dietary fiber. Puas muaj cov kev mob tshwm sim rau noj chia noob?
Kev zoo siab yog tias chia noob muaj kev phom sij tuaj yeem sau los ntawm qee cov kev sim randomized tshuaj xyuas cov noob 'peev xwm los txhawb zog zog lossis poob phaus .
Kev tshawb fawb ntawm Chia noob
Thawj coj ntawm ob qhov kev sib tw no, Thawj Coj ntawm Appalachian State University Kev Ua Haujlwm Neeg Kev Ua Lag Luam David Nieman, hais tias cov ntsiab lus hauv ib qho kev sim tau muab 6 tbsp (50 g) hauv av los yog tag nrho cov chia noob hauv dej txhua hnub - nyob rau hauv ob 25 g koob tshuaj rau ntawm lub plab .
Thaum lub sij hawm 12 lub lim piam kawm, cov neeg koom nrog tau tshawb fawb txog kev tshaib kev nqhis thiab lub zog, thiab rau cov tsos mob ntawm kev zom zaub mov xws li kub siab, quav tawv, plab, xeev siab los yog mob plab.
Dua li ntawm qhov kev sim ntawm kev sib tw ntawm chia noob muaj 19 grams ntxiv fiber ntau txhua hnub, Nieman pawg sau hais tias cov ntsiab lus tsis raug rau cov teeb meem digestive seb lawv tau txais chia noob ua ntxiv lawm, los yog cov placebo ua los ntawm cov av hauv av lossis tag nrho cov poppy noob .
Xyoo 2009 txoj kev tshawb fawb, luam tawm hauv Kev Tshawb Fawb Nutrition , xyuas seb puas yuav noj 50 grams chia noob txhua hnub yuav ua rau poob phaus nyhav . Nws tsis ua li.
Raws li Wayne Coates, tus xib fwb thiab tus sau Chia: Daim Ntawv Qhia Kom Ua tiav rau qhov kawg Superfood sau tias kev sib tw yuav ua rau los ntawm kev noj mov loj ntawm chia noob vim hais tias cov noob nqus dej ntawm lub plab thaum lub plab zom mov. Nws xav kom koj cov dej haus kom tsawg rau cov tshuaj tiv thaiv no.
Dab tsi?
Ib sab zoo ntawm kev ntxiv chia cov noob rau koj cov zaub mov yog tias lawv yuav pab txhim kho cov ntshav kom qis ntshav muaj qee lub cev, raws li tau hais nyob hauv ib qho ntawm Nieman txoj kev tshawb fawb, kev tshawb nrhiav luam tawm xyoo 2012 hauv Phau Ntawv Qhia Kho Mob Alternative thiab Lwm Yam Tshuaj .
Ntawm 62 lub cev rog tab sis tsis pub cov poj niam cev xeeb tub tom qab, cov neeg haus luam yeeb 25 gram ntawm cov av chia noob txhua hnub tau nce qib alpha-linolenic acid (ALA) thiab eicosapentaenoic acid (EPA) hauv lawv cov ntshav. Cov kab mob ntau dua, tiam sis (xws li ntshav siab los yog mob) tsis txawv ntawm cov neeg siv hauv av, tag nrho, los yog tsis muaj chia noob txhua.
Hauv qab kab?
Chia cov noob nyob ntawm lub cev thiab cov roj omega-3 fatty acids thiab yuav pab tau kom koj poob phaus vim lawv nqus dej, thiab cov dej hauv cov zaub mov tau ua kom pom zoo kom ntev tshaj cov dej haus nrog pluas mov. Koj tuaj yeem xav kom ntxiv chia noob rau koj noj tshais kev noj tshais los yog ntsuab smoothie , tsis muaj kev ntshai ntawm digestive teeb meem tom qab. Txawm li cas los xij, yog tias lawv ua rau muaj roj los yog plab hnyuv ntxig, ntsuas rov qab rau qhov koj noj txhua hnub, sim ua kom koj lub dej kom tsawg , thiab cia koj lub cev kho kom ntau ntxiv.
Lwm Yam Khoom:
- Vim li cas thiaj noj koj cov dej ntau txaus siab dua nws haus
- Qhov twg muaj kev noj qab haus huv: Dawb lossis dub chia noob?
- Yuav ua li cas reap cov kev pab cuam ntawm chia noob
Qhov chaw:
Coates, Wayne. Chia: Daim Ntawv Qhia Tag Nrho rau Txoj Kev Superfood Qhov kawg. Sterling Publishing. 2012.
David Nieman, Thawj Coj ntawm Kev Ua Haujlwm Saib Xyuas Tibneeg Ua Haujlwm, Appalachian State University. Kev sib tham ua rau lub Plaub Hlis 30, 2013.
Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. "Chia noob tsis txhawb kev poob phaus lossis hloov hloov cov kab mob hauv cov neeg laus rog." Nutr Res . 2009 Hli; 29 (6): 414-8
"Chia noob supplementation thiab muaj kab mob muaj feem hauv tus poj niam rog: ib qhov kev tshawb nrhiav metabolomics." Chia noob, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz. J Lwm Cov Ntawv Kho Mob. 2012 Jul; 18 (7): 700-8.