Grind flax rau hauv pluas mov kom sau tau nws cov nyiaj
Ntau tus neeg tau ntxiv cov flaxseeds thiab av flaxseed noj mov rau lawv cov pluas noj xws li flax yog gluten dawb thiab tsawg-carb. Cov noob qoob no tseem tuaj yeem nqa lub cev muaj nuj nqi loj. Thaum nws tsis yog technically ib grain, nws muaj cov vitamine thiab mineral profile zoo li cov noob txhuam thiab muaj fiber , antioxidants, thiab omega-3 fatty acids ntau dua cov nplej. Tsis tas li, nws tsis muaj gluten.
Flaxseed muaj tsawg heev hauv cov carbohydrates, ua rau nws zoo tagnrho rau cov neeg uas tau txais lawv cov kev haus dej qabzaw thiab cov suab thaj. Nws txoj kev sib xyaw kom muaj roj zoo thiab cov ntsiab lus muaj fiber ntau ua rau nws ua ib qho zaub mov zoo rau qhov hnyav thiab kev kho. Qee cov dieters hais tias flaxseed pab kom lawv txaus siab.
Flax, Seeds, thiab Flaxseed Pluag Mov
Flaxseeds (los yog linseeds) yog cov noob ntawm tsob ntoo flax uas yog siv los ua daim ntaub ntaub. Flax twb xub nyeg hauv Fertile Crescent cheeb tsam. Flax tau cultivated ntau heev nyob rau hauv ancient Egypt qhov twg linen tau siv nyob rau hauv pov thawj thiab vaj ntxwv khaub ncaws thiab tuam tsev phab ntsa muaj duab ntawm flowering flax. Cov Phoenicians hloov pauv cov ntaub linen thoob plaws hauv Mediterranean thiab cov neeg Loos siv rau lawv lub nkoj.
Muaj xim av thiab kub ntau hom flaxseed thiab lawv muaj qhov sib npaug zoo sib xws. Cov khw muag khoom noj khoom haus, khw muag khoom, thiab cov chaw hauv online muaj flaxseed, thiab feem ntau cov khw muag khoom noj. Nws yog muag ob qho tib si hauv tej thooj av thiab hauv tej pob khoom.
Flaxseed muaj kev pleev xim rau lub cev. Cov noob qoob loo kom zoo, tab sis lawv yuav tsum tau ua av rau hauv pluas mov rau koj kom tau txais lawv cov txiaj ntsig zoo noj haus. Ib txoj kev yooj yim los yog kas fes muaj peev xwm ua tau li no hauv vib nas this.
Flaxseed Khoom Noj thiab Kev Noj Qab Haus Huv
Flaxseed muaj protein ntau, noj cov zaub mov muaj fiber ntau, ntau cov vitamins B, thiab noj zaub mov txawv. Flaxseed yog tshwj xeeb tshaj yog nplua nuj nyob hauv thiamine, magnesium, thiab phosphorus. Raws li feem pua ntawm cov rog, flaxseed muaj 54 feem pua omega-3 fatty acids, feem ntau alpha-linolenic acid, 18 feem pua omega-9 fatty acids, oleic acid, thiab 6 feem pua omega-6 fatty acids, lossis linoleic acid.
Kev siv cov flaxseed los yog nws cov dej muaj tshwm sim kom txo tag nrho thiab LDL cov cholesterol hauv cov ntshav, nrog cov kev pab cuam ntau dua rau cov poj niam thiab cov neeg muaj roj cholesterol. Cov kev pab kho mob muaj xws li:
- Flaxseed Rich in Omega-3 Fatty Acids : Omega-3 fatty acids yog ib qhov tseem ceeb quab yuam tus mob hauv peb lub cev. Tus mob no yuav ua kom zoo dua yog tias koj muaj cov roj omega-3 tsawg heev (pom nyob rau hauv ntses, flax, thiab walnuts), tshwj xeeb tshaj yog hais txog kev siv roj omega-6 fatty acid (pom nyob rau hauv cov roj xws li kua roj thiab pob kws roj). Nyob hauv Wisconsin daim phiaj sib luag los piv cov qauv ntawm ob hom roj, flax noob yuav ua tau tiag tiag pab. Feem ntau ntawm cov roj hauv cov noob flax yog alpha linolenic acid (ALA), ib qho omega-3 uas yog lub tshuaj EPA thiab DHA fatty acids uas muaj nyob hauv cov ntses dej thiab lwm yam ntses dej ntses. Vim tias tsis yog txhua tus tuaj yeem yooj yim hloov AlA rau EPA thiab DHA, nws yog qhov zoo tshaj plaws kom tsis txhob cia siab rau ntawm flax rau koj cov roj omega-3. Txawm li cas los xij, ALA kuj muaj teebmeem ntawm nws tus kheej thiab nws yeej pab tau rau hauv omega-3 thiab omega-6 seem.
- Flaxseed yog High Fiber: Koj yuav tsum nyuab-nias kom nrhiav tau cov zaub mov ntau dua hauv fiber, ob qho tib si soluble thiab insoluble , dua li flax. Cov roj no feem ntau yog qhov tseem ceeb tshaj plaws rau cov cholesterol feem ntawm flax. Fibre nyob rau hauv kev noj haus kuj yuav pab kom ruaj ntseg cov ntshav qab zib thiab txhawb nqa kom ua haujlwm ntawm txoj hnyuv.
- Flaxseed yog Phytochemicals : Cov no muaj ntau yam antioxidants . Nws yog kab tias qhov zoo tshaj plaws ntawm cov lignans uas hloov hauv peb txoj hnyuv rau cov tshuaj uas yuav sib npaug poj niam cov tshuaj hormones.
- Roj: Nco ntsoov tias flaxseed cov roj tsis muaj lub fiber ntau thiab phytochemicals ntawm tag nrho cov flaxseed pluas noj.
Puas yog Flaxseed Pluas li qhov zoo li Flaxseeds?
Koj yuav tsum tau zom cov flaxseed los tso nws cov as-ham, thiab koj tuaj yeem pom ob qho tag nrho cov noob thiab av hauv flaxseed zaub mov muag. Tag nrho cov flaxseed nyob qis qis tshiab txog li ib xyoos yog tias khaws cia kom raug. Txawm li cas los xij, nws yuav tuaj yeem ceev nrawm dua tom qab nws mus hauv pluas mov. Vim li no, ntau tus neeg xaiv yuav tag nrho cov noob flax thiab zom nws mus noj mov lawv siv lub kas fes. Yog tias koj nqus cov pluas noj, ua raws li cov txheej txheem no:
- Purchase los ntawm ib qho chaw uas koj paub tseeb tias muaj kev ceev nrooj.
- Qhov zoo tshaj plaws, yuav tsum noj mov hauv lub khw.
- Lub hnab ntim yuav tsum muaj xim raws li lub teeb yuav ua rau siab nrawm. Qhov ceev rancidity yog vim lub siab muaj roj cov ntsiab lus ntawm flax noob.
- Nqa ntim khoom ntim yog qhov zoo tshaj plaws vim tias nws tiv thaiv kev noj mov los ntawm kev sib chwv nrog cov pa ua ntej qhib.
Yuav tag nrho cov flaxseed tshem tawm qhov tsis meej txog qhov ntev npaum li cas flax noj mov nyob rau hauv txee. Nws tseem tsis tshua kim li no. Txhua zag koj saj dlej dlej kws nyob ntawm txhua qhov iab, muab pov tseg. Nws yuav tsum yog me ntsis nutty tasting thiab tsis nyob rau tag nrho hnyav.
Kev Sib Tsoo Nqus Cov Naj Seev thiab Kev Khaws Cia
Koj tuaj yeem yuav ib qho pheej yig kas fes siv ua kom koj pluas mov dawb. Koj tsuas xav muab lawv rau 5 rau 10 vib nas this raws li lawv tsis nyuaj li kas fes taum. Nyob ntawm seb koj lub peev xwm ntawm koj li cas, koj yuav tsum tau zom ntau cov khoom ua si kom tau txais flax txaus rau ib daim ntawv qhia.
Khw Txhaj Tshuaj Flaxseed thiab Flaxseed
Tag nrho cov flaxseed yuav tsum muab cia rau hauv qhov chaw txias, tsaus, qhov chaw qhuav xws li lub tub yees los yog lub tub yees kom nyob sab zoo. Flax zaub mov yuav tsum muab cia rau hauv lub tub yees thiab siv li ntawm ob peb lub lis piam. Koj tuaj yeem khaws flax rau hauv lub hnab uas nws tuaj hauv los yog hauv lub hnab ntim cov zip.
Cov lus qhia siv Flaxseed
- Haus dej kom ntau. Cov tshuaj fiber nyob hauv flax yuav soak dej, thiab yog tias koj tsis haus txaus, cem quav yuav ua rau.
- Nco ntsoov maj mam pib qeeb yog tias koj tsis siv cov khoom noj muaj roj.
- Yog tias koj yuav tau tag nrho cov noob, koj yuav tsum muab lawv txhawm rau kom tau txais cov txiaj ntsig.
- Flax feem ntau yog siv los ua qe hloov nyob rau hauv cov khoom ci. Cov fibular soluble ntxiv rau cov khoom noj.
- Txog 2/3 rau 3/4 khob ntawm flaxseed yields 1 khob ntawm flax noj mov.
Flax Zaub mov thiab Muab Tswv Yim Pab Tswv Yim
Yog tias koj tsis paub meej tias yuav pib siv cov flaxseed li cas rau koj cov zaub mov , sim cov tswv yim hauv qab no:
- Raw los yog toasted: Sprinkle tshaj tsev cheese, ricotta, yogurt, los yog kev noj tshais cereal . Siv nws nyob rau hauv shakes thiab nws yuav thicken lawv me ntsis.
- Siav hauv cov kub hnyiab kub: Piv txwv, sim ua cov hmoov kua txiv lauj kaub butter cereal .
- Siav ua lwm yam khoom noj : Sim meatloaf, meatballs, lossis casseroles.
- Cov khoom ci: Muab ob peb dia mus rau ib daim ntawv qhia, los yog sim cov nram qab no, uas vam khom li cov hmoov nplej:
Flaxseed kev nyab xeeb thiab kev phiv
Kev txhawj xeeb txog flaxseed ncig txog plaub yam teeb meem. Txawm li cas los xij, nco ntsoov tias ntau txoj kev tshawb nrhiav txog cov kev xav ntawm flax qhia tsis pom los sis tsis muaj teeb meem los ntawm kev noj mov. Mus rau tsis tooj, nws tau qhia ntau yam kev pab:
- Fiber Load: Vim tias flax muaj xws li cov ntsiab lus muaj fiber ntau , nws yog qhov zoo tshaj los pib nrog me me thiab nce qeeb; txwv tsis pub, ntxais thiab laxative effect yuav ua rau. Cov neeg uas muaj kev meem txom siab plob tsis so tswj yuav muaj qhov muaj zog txaus rau nws thiab yuav tsum ua tib zoo saib xyuas
- Oxidation / Rancidity: Cov roj hauv cov flax no mas unsaturated. Qhov no txhais tau hais tias nws yog heev prone rau oxidation (rancidity) tshwj tsis yog nws yog khaws cia kom raug. Txoj kev zoo tshaj plaws uas yuav khaws nws yog nyob hauv tus kheej lub cev cia-tsis pub dhau lub noob, uas yuav khaws cia rau ib xyoos. Cov pluas noj tsuas tuaj yeem khaws cia tshiab rau ob peb lub hlis. Cov roj yuav tsum muaj kev tiv thaiv los ntawm cov tub yees hauv lub ntim tsaus nti thiab zoo dua yog siv hauv ob peb lub lim piam ntawm kev qhib. Cov roj hauv cov noob no muaj kev ruaj khov heev thaum cov noob raug siv ua cov khoom noj. Cov kws tshawb fawb qhia tawm tias qhov no yog vim muaj cov tshuaj antioxidants hauv cov noob.
- Hormonal Effects: Lignans muaj phytoestrogens. Txawm hais tias kev tshawb fawb tau pom tias lawv yuav tsum tau lig dhau lawm, nws tsis paub tias dab tsi los ntawm cov tshuaj phytoestrogens tej zaum yuav muaj.
- Cyanide: Zoo li ntau lwm cov khoom noj (cashews, qee cov taum, thiab lwm tus), flax muaj cov cyanide sib txuas me me, tshwj xeeb tshaj yog thaum raw. Tshav kub, tshwj xeeb tshaj yog rau cov noob qhuav flax, lov cov tshuaj txuas. Txawm li cas los xij, peb lub cev muaj peev xwm tuaj yeem ua rau lub nruab nrab ntawm cov khoom sib xyaw. Tsoomfwv Meskas cov koom haum hais tias 2 dia ntawm flaxseed (li 3 tablespoons of flax meals) tauj ib hnub muaj kev nyab xeeb. Qhov no yog qhov ua tau zoo rau kev noj qab haus huv. Ntau cov neeg tshawb fawb uas tau siv li ntawm 6 lub sij hawm txhua txhua hnub ntawm cov kev tshawb fawb qhia tias cov nyiaj lawv tau siv yog muaj kev nyab xeeb.
Lo Lus Ntawm
Flaxseeds thiab flaxseed pluas noj yog qhov chaw zoo ntawm fiber ntau thiab cov roj omega-3 fatty acids thiab yuav siv tau rau cov khoom noj tsis muaj ntsev thiab glutens tsis pub muaj. Txawm tias koj zom nws tus kheej los yog yuav nws cov pluas noj hauv av, tshawb cov zaub mov tshiab thiab cov kev siv cov khoom noj qab nyob zoo.
> Source:
> Daim Ntawv Qhia Tag Nrho (Tag Nrho Cov Zaub): 12220, Noob, flaxseed ib 100 g. USDA Tebchaws Asmeskas Cov Ntaub Ntawv Database SR-27. 2015.
> Kab A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-tsom xam cov teebmeem ntawm kev pabcuam flaxseed rau ntawm ntshav lipids. American Journal of Clinical Nutrition . 2009; 90 (2): 288-297. doi: 10.3945 / ajcn.2009.27469.