Yuav Ua Li Cas Ntxiv Txhim Kho Cov Ntaus Phom Rau Hauv Koj Cov Kev Noj Haus

Cov Tswv Yim thiab Cov Zaub Mov Noj Kom Noj Qab Haus Huv Uas Muaj Qis Carb Flax Regularly

Flaxseeds yog cov zaub mov zoo heev-nws muaj ntau cov fiber ntau thiab muaj roj zoo thiab muaj tsawg tsawg hauv cov carbohydrates . Lawv yog cov cua, nrog ib muag nutty tsw. Nws yog ib qho yooj yim ntxiv ntxiv flax rau koj noj tsis tu ncua.

Vim cov flaxseeds muaj kuab heev, koj yuav tsum haus dej ntau ntau thaum noj mov flax. Vim hais tias cov noob yog nyob hauv ib sab tawv tawv, tag nrho cov flaxseed yuav mus dhau ntawm koj yam tsis muaj txiaj ntsig yog tias koj tsis chew lawv los yog muab lawv ua pluas noj.

Koj tuaj yeem zom cov flaxseeds hauv txuj lom los yog kas fes, los yog koj tuaj yeem yuav cov noob uas twb npaj lawm. Nco ntsoov muag cov flaxseed pluas noj los ntawm lub khw uas muaj kev ceev nrawm ntawm qhov Tshuag, lossis koj tuaj yeem nrog cov noob txha. Yog tias koj cov khoom noj flav tsis txaus siab, nws yuav ntxim siab dua thiab tsis txhob noj.

Nyiaj Noj Qab Haus Huv Ntawm Cov Paj Nrab

Flaxseeds muaj peb yam khoom uas xa tawm flaxseeds rau hauv qeb ntawm lub pob zeb: omega-3 fatty acids, lignans, thiab fiber. Omega-3 qhov tseem ceeb fatty acids uas yog "zoo" cov nqaij uas tau pom tias muaj teebmeem plawv-zoo. Txhua lub tablespoon ntawm av flaxseed muaj li 1.8 grams ntawm cov nroj tsuag omega-3s. Lignans muaj antioxidant qualities. Flaxseed muaj 75 mus rau 800 npaug ntau tshaj lignans dua li lwm cov khoom noj cog.

Flaxseed muaj ob qho tib si soluble thiab insoluble hom fiber ntau. Ob leeg hom fiber ntau pab tau cov theem ntshav qab zib kom qis qeeb hauv koj lub cev ua kom qab zib.

Lwm cov txiaj ntsim kev noj qab haus huv ntawm fiber muaj xws li tswj kev noj qab haus huv kev mob plab, los ntawm kev txo koj cov quav cawv quav nyhav thiab txoj hnyuv thiab ua kom koj lub cev metabolism hauv kev tswj hwm.

Mix Flax Nrog Lwm Cov Khoom Noj

Txoj kev ceev tshaj plaws uas tau txais flaxseeds rau hauv koj cov khoom noj yog los nchuav lawv rau cov khoom noj uas koj niaj hnub noj txhua hnub.

Ntxiv cov flaxseeds rau cov khoom noj no:

• Kua mis nyeem qaub nrog txiv hmab txiv ntoo
• Tsev cheese los yog ricotta cheese nrog txiv hmab txiv ntoo
• Smoothies thiab shakes
• Muab txig rau hauv txiab los yog muffin batter, lossis lwm yam khoom ci

Tib yam yuav ua tau nrog flax noj mov. Noj cov flax noj mov thiab muab sib xyaw rau hauv cov khoom noj, xws li butter, dej cawv, thiab cheese. Ntawm no yog cov tswv yim rau qhov twg nyob rau hauv cov khoom noj flax:

• Txiv laum huab xeeb butter thiab cinnamon
• Cov txiv ntoo butter
• Cinnamon, qab zib, thiab butter
• Tws ceev
• Berries
• Tuav kua thiab cinnamon
• Tuav peaches
• Syrups thiab qab zib tsis muaj piam thaj
• Jam thiab suab thaj tsis muaj piam thaj
• Unsweetened txiv maj phaub
• Butter
• Cov tshij cheese
• Cheese thiab chilies, chives, los yog qej

Ua kom qab zib los yog Savory Instant Porridge

Koj tuaj yeem hliv dej npau npau npau plhaw los ua ib lub porridge uas muaj ntau txoj hauv kev, ob qho tib si thiab qab zib. Tus nqi dej yuav txawv raws li saj, tab sis siv ob zaug dej npaum li flaxseed noj mov yog pib zoo. Koj ntxiv tau ib lub ntsev ntawm ntsev, los sis yog tias koj nyiam qhov tsos, ntxiv me ntsis qab zib. Cia lub porridge thicken rau ob peb feeb thaum lub noob nqus dej. Yog tias nws yog tuab heev thiab zoo li gel, zoo li dej ntxiv.

Flaxseed Recipes

Flaxseed yuav siv tau ntau hom zaub mov, noj tshais, noj mov, khoom noj txom ncauj, lossis khoom noj.

> Source:

> 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.