Chia noob tsis tshiab, qhov tseeb, chia ntseeg tau siv los ua tus qauv qoob loo ntawm Aztec neeg vim yog nws cov khoom noj khoom haus zoo. Lub noob tau ua kom rov qab los nrog ntau tshaj qhov qub tshaj li ntawm xyoo 1970 thiab 80s thaum nws raug siv los ua cov noob me me uas tau cog cov tsho ntawm "Chia Pets," ib yam tshiab hauv tsev neeg.
Chia yog nyob rau thaj tsam ntawm Mexico, Central America, thiab South America.
Lub npe, chia, pronounced li tsov pom tsis muaj tus "t," los ntawm lus Aztecs.
Khoom noj khoom haus
Thaum koj xav txog nws, nws tsis yog ib qho txawv txav uas cov noob yuav muaj siab rau hauv kev pab cuam - tom qab tag nrho, lub hom phiaj ntawm ib lub noob, muaj noob, yog yuav tsum tau txais tag nrho cov nroj tsuag tshiab pib.
Dab tsi ua rau chia noob sib nrug ntawm lwm cov noob yog tias lawv muaj qee cov khoom uas tsis muaj nyob hauv lwm cov noob.
| Cov khoom noj hauv chia noob | Los ntawm cov nutrient |
|---|---|
| Siab hauv Omega-3 rog | Zoo li cov noob flax , chia noob muaj ntau ntawm omega-3 fatty acids. Feem ntau cov noob muaj ntau roj omega-6, tab sis cov roj tsawg heev omega-3 roj. |
| Muaj ntau hauv cov kua fibrubule | Yog hais tias koj ntxiv dej rau chia noob, koj sai heev yuav pom ib tug gel-forming ib ncig sab nraum lub noob, uas yog ib daim ntawv ntawm fiber ntau soluble . Raws li ib tug gel hauv peb cov hnyuv, nws nyhav qeeb digestion thiab tawg tau qhov feem ntawm cov carbs rau ntshav qab zib. |
| Tsawg hauv cov carbs | , Yuav luag tag nrho cov carbs hauv chia noob yog fiber ntau, uas txhais tau hais tias yuav luag tsis muaj cov carbs yog suab thaj los yog hmoov txhuv nplej siab. Qhov no zoo rau cov neeg noj cov zaub mov uas tsis tshua muaj hnub nyoog . |
| Nyob hauv cov calcium thiab magnesium | Ib qho ounce ntawm chia noob, uas sib npaug li 2 dia, muaj li 180 mg ntawm calcium, ib qho tseem ceeb tshuam rau koj txhua hnub kom ua. Nws muaj 96 mg ntawm magnesium, uas yog 30 feem pua ntawm cov kev xav tau ntawm cov neeg feem coob. |
| Siab hauv antioxidants | Zoo li cov noob flax , cov nqaij tov omega-3 yog kev tiv thaiv rau ib qho ntawm cov antioxidants hauv cov noob. |
Lawv cov zaub mov muaj txiaj ntsig zoo, ntau cov kev pabcuam kev noj qab haus huv rau koj lub cev thiab lub hlwb, thiab cov kev tshawb xyuas tsis ntev los no tau qhia tias tej zaum yuav muaj qee cov txiaj ntsig zoo noj cov noob no.
| Chia Noob Zaub Mov Noj Tseem Ceeb (1 moog haujlwm, 2 tablespoons) |
|---|
| Calories: 138 |
| Tag nrho cov carbs: 12 grams |
| Fiber: 10 grams |
| Net (usable) carbs : 2 grams |
| Tag nrho cov rog: 8.6 grams |
| Omega-3 fatty acids (alpha linolenic acid): 5.1 grams |
| Protein: 4.7 grams |
Nyiaj Noj Qab Haus Huv
Ntau cov kev tshawb fawb tshawb xyuas tseem tab tom nrhiav kom pom cov txiaj ntsim kev noj qab haus huv ntawm chia noob. Ib txoj kev tshawb xyuas ntsia ntxiv chia noob rau cov pluas noj ntawm cov neeg muaj ntshav qab zib. Kev tshawb nrhiav pab pawg noj mov li 3 tablespoons chia noob txhua hnub tau muaj kev tswj ntshav qab zib zoo dua thiab ob peb lwm cov txiaj ntsim kev noj qab haus huv. Cov neeg nyob hauv txoj kev tshawb nrhiav ntxiv chia noob rau lawv cov zaub mov noj tsawg dua cov carbohydrates thiab cov rog ntau dua (lawv mus los ntawm 55% mus rau 45% ntawm calories ntawm carbs). Muaj ntau qhov ua tau los muab cov txiaj ntsig zoo los txo cov ntshav qab zib thiab kev mob plawv.
Tej Teeb Meem Muaj
Yog tias koj tsis siv cov khoom noj uas muaj roj ntau , nws zoo tshaj yog pib tawm me me thiab saib seb koj ua li cas - tej zaum ib qho kev teaspoon lossis ob zaug thaum xub thawj thiab maj mam txhim kho. Qee cov neeg tsis siv los noj cov zaub mov muaj roj ntau thiab yuav qhia tau cov hnyuv thaum lawv pib noj cov chia noob.
Tsis tas li ntawd, vim chia noob tsau dej ntau, nws tseem ceeb heev kom muaj dej txaus nrog lawv. Tsis tas li xwb, qee cov neeg uas muaj kev tsis haum rau mustard noob tau qhia tias muaj kev fab tshuaj txhaum kev sib tw rau chia noob. Nws muaj peev xwm hais tias noj tshuaj thaum tib lub sijhawm noj Chia noob yuav ua rau kev nqus tau cov tshuaj, uas qee zaum, yog qhov zoo tshaj plaws thiab lwm yam, tsis yog.
Xaiv thiab Khaws Cia
Thaum kawg, koj xav tau lub chia tshiab cov noob koj tau. Qhov xov xwm zoo tshaj yog tias tag nrho cov noob qoob noob qoob tau zoo nyob txog li 2 xyoos thiab tsis tas yuav tsum tau tso rau hauv tub yees. Koj tuaj yeem pom cov chia cov noob haus thiab lwm yam chia noob khoom, uas yog txhua yam zoo, raws li lawv tsis muaj ntxiv qab zib lossis cov tshuaj txhuam. Chia hmoov yog muag, los yog koj tuaj yeem ua rau koj tus kheej, nws tuaj yeem siv ua glutens tsis pub lwm txoj hauv cov zaub mov qes-carb.
Txhua Noob lossis Av?
Txhawm rau tau txais cov txiaj ntsim kev noj haus zoo dua ntawm chia noob, lub noob yuav ua tau hauv pem teb los yog chewed. Tsis zoo li cov noob flax, uas ua rau muaj qee yam ntawm lawv cov kev muab tshuaj kom txog thaum lawv muaj av, thaum lub hulls ntawm chia noob muag, feem ntau nyob rau hauv ntau cov kev npaj, feem ntau ntawm cov as-ham muaj.
Ib qho lom zem tshaj plaws txog kev noj cov noob tag nrho yog chia noob "pops" softly thaum koj chomp rau ntawm cov noob muag muag.
Low-Carb Txoj Kev Pab Rau Chia Noob
Tshwj tsis yog tias koj noj chia noob nyoos, koj yuav xav cia cov noob muag hauv kua los yog yogurt, ua ntej koj noj nws. Qhov no yuav siv sij hawm li 20 feeb nrog cov khoom noj txias, thiab 5 mus rau 10 feeb yog hais tias haus dej hauv cov dej siv. Tus gel uas yog los ntawm cov noob thaum nws softens tau txais slimy nyob rau hauv ib co kev npaj, uas yuav ua tau off-muab rau ib co, tab sis rau cov neeg uas nyiam tapioca pearls, nws yuav tsum ceev ceev.
| 10 tsawg-carb txoj kev pab chia noob |
|---|
| Kua mis nyeem qaub |
| Qab zib-dawb Jell-O (qhov ncauj qhov taub zoo): Txiv qaub kua txiv Jell-O nrog chia noob |
| Chia paj npleg, zoo ib yam li txhuv los yog tapioca pudding: Chia pudding daim ntawv qhia |
| Nrov Mexican drink agua fresca nrog chia noob |
| Hloov rau hauv smoothies thiab shakes |
| Zaub xam lav hnav |
| Kua zaub los yog stews |
| Cov khoom muag ci |
| Stir-fried me ntxhais |
| Omelets |
Qhov chaw:
Norlaily, MA, li al. "Lub neej yav tom ntej ntawm chia, Salvia hispanica L." Phau Tshuaj Biomedicine thiab Biotechnology. (2012).
Reyes-Caudillo E, Tecante A, Valdivia-López MA. "Dietary fiber ntau thiab antioxidant kev ua si ntawm phenolic sib txuas nyob rau hauv Mexican chia (Salvia hispanica L.) noob". Food Chemistry 2008; 107 (2): 656-663.
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo Lub Tebchaws Asmeskas Database for Standard Reference Release 26. "Nutrient data for 12006, Noob, chia noob, qhuav."
Vuksan V, li al. "Supplementation of conventional therapy nrog cov tshiab cov ntses Salb (Salvia Hispanica L.) pab txhawb kev loj thiab loj tuaj yeem ua rau yam mob ntshav qab zib hom 2: qhov tshwm sim ntawm kev sim tshuaj randomized." Diabetes Care. 2007 Nov; 30 (11): 2804-10.