Cov neeg pabcuam kho mob hais txog cov txiaj ntsig ntawm chia noob txuas mus ntxiv rau lawv cov chaw nyob. Cov no puas muaj tseeb?
Koj tsis tas yuav cia siab rau cov lus xaiv lus rau cov lus qhia chia. Ntawm no yog saib ntawm cov kev tshawb fawb soj ntsuam li cas, nrog rau lwm cov tswv yim yuav ua li cas koom cov chia noob rau hauv koj qhov kev noj haus txhua hnub.
1 - Puas Yog Chia Noob Noj Noj Qab Haus Huv?
Tus Aztecs qoob loo chia noob los ntawm Salvia hispanica tsob nroj thiab nws yog lawv thawj qhov chaw ntawm cov zaub mov rau ib-paus xyoo. Chia noob yog cov khoom noj khoom haus thiab kev:
- Cov ntsiab lus muaj fiber ntau , uas yog txhawm rau los txhawb kev thiav
- Omega-3 fatty acids, uas zoo rau lub plawv ua haujlwm thiab txo cov hnub nyoog zuj zus
- Antioxidants , nrog rau kev muab tshuaj, zoo li quercetin thiab caffeic acid
2 - Chia Seeds thiab Poob Lossis
Ua lag ua luam raws li qhov khoom noj khoom haus qhov hnyav hnyav los pab, puas chia tiag tiag pab koj poob phaus?
Kev tshawb luam tawm hauv Nutrition Research tau noj mov txog 6 tbsp chia noob txhua hnub rau 12 lub lis piam tsis ua rau poob phaus rau 76 rog lossis rog rog txiv neej thiab poj niam. Cov kev tshwm sim qhia tau tias thaum cov neeg tuaj koom tsis tau poob me ntsis thaum pib ntawm txoj kev tshawb no, lawv sai sai rau cov khoom muaj zog ntau zog , uas tsis muaj qhov cuam tshuam ntev npaum li cas rau qhov poob phaus .
Chia noob ua dej nqus txog 10 lub sij hawm lawv qhov hnyav hauv dej, tiam sis, ua rau lawv zoo li cov dej nplua nuj uas yuav ua rau koj muaj kev txaus siab thiab txaus siab ntev dua .
3 - Will Chia Seeds Boost Kuv Lub Zog thiab Kev Txawj Ntse?
Ultra-nrau runners ntawm Mexico tus Tarahumara ib txwm haiv neeg feem ntau noj tsuas chia noob nyob rau hauv dej raws li sustenance thaum lawv treks. Li ntawd, chia noob kom koj nquag, seb koj nyob nraum khiav ib marathon, los yog cia li khiav errands?
Kev tshawb fawb me me luam tawm nyob rau hauv Phau Ntawv Muaj zog thiab Kev Ntsuam Xyuas Kev Tshawb Fawb pom zoo chia noob hauv cov dej ua rau tib lub zog tau txais kev pab ua ntej kev ua si nrog kev ua si, nrog rau ntau cov qab zib.
4 - Kuv Puas Yog Kuv Noj Chia Noob Hauv av lossis Tag Nrho?
Ib txoj kev tshawb luam tawm hauv Phau Tsom Ntawv Tshuaj Tiv Thaiv Khoom Noj (Alternative and Complementary Medicine) tau pom tias tom qab 10 lub lim piam ntawm noj tag nrho chia noob, hauv av (milled) noob, los yog ib cov placebo, tsuas yog cov neeg koom nrog cov av chia noob tau muaj qib siab dua ntawm kev noj qab haus huv omega-3 fatty acids uas yog eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA).
Kev tshawb fawb dhau los ntawm tib pab neeg ntawm cov kws tshawb fawb kuj pom muaj kev sib tsoo chia pub rau koj lub cev kom tau nyiaj ntau dua los ntawm lawv. Cov kev tshawb pom zoo ib yam li uas dhau los ntawm cov kev tshawb fawb tag nrho ntawm av vs flaxseed .
5 - Yuav ua li cas rau Gria Chia Noob
Spinning chia noob rau ob peb feeb nyob rau hauv ib tug kasfes grinder los yog high-speed blender yuav zom lawv rau siv nyob rau hauv smoothies los yog rau zaub nyoos. Saib xyuas kom tsis txhob muab lawv ntev dhau los, los yog koj yuav xaus nrog ib qho khoom tawg, ua tsaug rau cov noob 'cov roj muaj roj.
Yuav kom tau txais lub kasfes tsis hnov tsw tawm ntawm koj tus grinder, khiav ib qho av tshiab los ntawm nws thawj zaug.
6 - Kuv Puas Yuav Tsum Tau Xaiv Cov Noob Ntsuab Dawb lossis Dub Chia?
Muaj ntau yam khoom noj khoom haus sib txawv ntawm cov dub chia noob thiab cov noob dawb chia. Txhob siv cov xim av uas koj pom hauv qhov sib tov. Cov no yog cov nroj tsuag feem ntau ntawm cov noob nroj tsuag txawv lossis cov qoob loo uas tsis paub qab hau.
7 - Noj Chia Noob Licas
Zoo li flax, hemp thiab lwm lub plawv zoo, koj tuaj yeem siv cov chia noob rau koj noj txhua hnub, piv txwv:
- Sprinkle rau koj sawv ntxov kub los yog txias cereal
- Muab 1-2 tbsp txiv hmab txiv ntoo los yog zaub smoothie
- Sib tov nrog dej, txiv qaub lossis txiv qaub kua txiv thiab ib co khoom qab zib ua Chia Fresca
- Mixed nyob rau hauv nrog hmoov los yog whole grains hauv ci thiab casseroles
Vim hais tias chia noob muaj heev me ntsis saj, koj muaj peev xwm sib tov lawv mus rau hauv lwm yam lauj kaub tais diav uas cuam tshuam lub qab.
Qhov chaw:
Coates, Wayne. Chia: Daim Ntawv Qhia Tag Nrho rau Txoj Kev Superfood Qhov kawg. Sterling Publishing. 2012.
Illian TG, li al. "Omega-3 Chia Noob Chaw Thau Khoom Los Ua Raws Li Kev Taw Qhia Carbohydrate." J Kev Zog Kom Ruaj. 2011.
Morris, Emily thiab Morris, Carole MySeeds Chia Test Chav Ua Noj: Cov Chia Noob Cookbook. Skyhorse Publishing. 2013.
Nieman, li al. "Chia noob tsis txhawb kev poob phaus lossis hloov hloov cov kab mob hauv tus neeg laus rog." Nutr Res. 2009.
Yob, Barbara thiab Hermann, Mindy. Qhov kawg Volumetrics noj. HarperCollins. 2012. Kev xam phaj nrog Barbara Rolls tau ua tiav lub Plaub Hlis 30, 2013.