Tag Nrho Cov Txiaj Ntsig Kev Noj Qab Haus Huv Ntawm Chia Noob Hauv Ib Qho Chaw

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Tsim nyog chia noob muaj lub koob npe nrov ua superfood. Tej zaum lawv yuav tsawg heev, tab sis lawv yog qhov tshwj xeeb ntawm cov zaub mov muaj vitamin.

Qhov tseeb, tsuas yog 1 tablespoon ntawm chia noob muaj tsuas yog 69 calories thiab khav theeb npaum li muaj 5 grams fiber, 4 grams rog thiab 2 grams protein.

Koj tuaj yeem pom ntau cov khoom noj uas muaj cov roj thiab fiber ntau, tab sis cov noob chia muaj cov txiaj ntsig no hauv ib pob me me, ua rau lawv muaj superfood tiag tiag, hais tias Down Jackson Blatner, tus kws paub noj zaub mov zoo.

Cov txiaj ntsig kev noj qab haus huv ntawm chia cov noob tsis muaj dab tsi tshiab - qhov tseeb, tib neeg tau loj hlob thiab tau noj lawv ntau dua 5,000 xyoo. Keeb xeeb nyob Mexico thiab Guatemala, leej twg / los ntawm tsev neeg mint /, tau siv los ntawm Aztecs thiab Mayans hauv txhua yam - khoom noj, tshuaj thiab tshuaj pleev ib ce.

Cov ntawv thov muaj ntau npaum li lawv muaj qhov zoo tau txais txiaj ntsig ntawm uas nwsCov. Koj tuaj yeem ntxiv lawv rau zaub nyoos, khoom qab zib, puddings, smoothies, khoom noj txom ncauj, kua zaub thiab ntau dua. lwm yam.

Thiab nyob rau hauv rooj plaub koj tseem tsis tau ntseeg txaus, peb qhia koj 6 cov ncauj lus kom ntxaws vim li cas chia noob yog qhov muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv.

1. Cov nplua nuj hauv fiber ntau

Ib diav ntawm chia noob muaj 5 g ntawm fiber ntau - kwv yees li 20% ntawm qhov pom zoo noj txhua hnub ntawm fiber ntau. Rau kev sib piv - tib tus nqi ntawm cov nplej xim av tsuas yog 0.2 g ntawm fiber. Txawm hais tias kev noj haus fiber ntau tuaj yeem pab txo qis cov roj cholesterol thiab tswj peb txoj kev noj qab haus huv kev zom zaub mov, kev txheeb cais pom tias feem ntau cov poj niam noj tsuas yog txog 15 grams tauj ib hnub - ntau dua li kev pom zoo 25 xyoo.

2. Rau cov pob txha muaj zog

Yees Duab: Tus Neeg Siv # 184319

Chia cov noob muaj phosphorus thiab magnesium ntau heev - ob lub pob zeb uas tuaj yeem pab tuav lub zog ntawm peb cov pob txha. Ib txoj kev tshawb nrhiav tau qhia tias cov neeg uas muaj cov tshuaj phosphorus ntau tshaj plaws yuav muaj 45% tsawg dua cov kab mob txha nqaj qis dua li cov uas tau txhaj qis tshaj.

1 tbsp. Chia cov noob muaj 122 mg ntawm phosphorus thiab 47 mg ntawm magnesium - txog 17% thiab 15% ntawm qhov kev pom zoo noj txhua hnub, ntsig txog.

3. Nplua nuj muaj protein ntau

Nws yog qhov nyuaj rau cov neeg uas noj cov zaub mov cog tsuas yog nrhiav cov khoom muaj protein ntau, uas muaj tag nrho cov amino acids tseem ceeb uas lub cev xav tau kev ua haujlwm mus ntxiv. Cov protein ntau muaj nyob hauv cov khoom tsiaj, suav nrog nqaij, nqaij qaib thiab nqaij ntses.

Chia noob txawm li cas los xij, lawv muaj protein, ua rau lawv xaiv qhov zoo rau vegans thiab vegetarians. Txij li thaum 1 tbsp. yuav muab koj tsuas yog 2 g ntawm cov protein (qhov no yog ib qho laj thawj vim li cas nws yuav tsum tsis yog koj lub ntsiab protein), koj tuaj yeem nce koj cov protein ntau los ntawm kev sib txuas nrog nws nrog lub khob ntawm cov kua mis lossis almond mis.

Cov noob chia kuj tuaj yeem hloov pauv tseem ceeb rau lub qe hauv cov zaub mov txawv. Ntxiv 3 tbsp. dej rau 1 tsp. chia noob thiab koj yuav muaj tus nqi ntawm cov khoom sib tov hloov rau ib 1 qe.

4. Cov nplua nuj nyob hauv omega-3 fatty acids

Cov noob Chia yog qhov muaj txiaj ntsig alpha-linolenic acid (ALA), ib hom omega-3 fatty acid - muaj kev tiv thaiv zoo tiv thaiv kab mob plawv. ALA yog qhov tseem ceeb fatty acids thiab vim tias koj lub cev tsis tuaj yeem tsim nws ntawm nws tus kheej, koj yuav tsum noj nws los ntawm cov zaub mov.

5. Hydrating cov yam ntxwv

Cov noob chia chwv tuaj yeem pab cov neeg ncaws pob thiab cov neeg caij tsheb kom tsis txhob ntub dej. Ib txoj kev tshawb nrhiav tau qhia tias 1 g ntawm chia hmoov tuaj yeem nqus tau txog 12 g dej!

6. Rau qhov poob phaus

Chia noob muaj qhov feem pua ntawm cov fiber ntau, uas inhibits qhov kev nqus sai ntawm cov rog thiab suab thaj thiab yog li tiv thaiv kev tsim cov rog ntawm lub cev. Cov muaj txiaj ntsig micronutrients nyob rau hauv uas xws li magnesium, zinc, vitamins C, E thiab A txhawb cov metabolism hauv qib cellular thiab ua kom lub cev hlawv roj sai sai.

Nqaij chia noob nqus dej kom ntau uas lawv tuaj yeem yooj yim koj satiate. Lawv ua tiag o thiab ncig lawv tus kheej nrog cov kua nplaum gelatinous uas pab tib neeg kom sai.