2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Deservedly chia noob muaj lub koob npe nrov ua superfood. Tej zaum lawv yuav tsawg heev, tab sis lawv yog qhov tshwj xeeb ntawm cov vitamins. Qhov tseeb, tsuas yog 1 tablespoon Chia noob muaj tsuas yog 69 calories thiab khav theeb npaum li 5 g ntawm fiber ntau, 4 g ntawm cov rog thiab 2 g ntawm protein.
Koj tuaj yeem pom ntau cov khoom noj uas muaj cov tshuaj fiber ntau thiab rog, tab sis cov noob chia muaj cov txiaj ntsig no hauv ib pob me me, ua rau lawv ua cov khoom plig zoo tshaj plaws, hais tias Down Jackson Blatner, tus kws tsim khoom noj khoom haus zoo.
Cov ntawv thov muaj ntau npaum li lawv muaj cov txiaj ntsig zoo ntawm chia!! Koj tuaj yeem ntxiv lawv rau zaub nyoos, khoom qab zib, puddings, smoothies, khoom noj txom ncauj, kua zaub thiab ntau dua.
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. Hauv kev sib piv, tib cov xim nplej muaj 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, cov ntaub ntawv txheeb xyuas pom tias feem ntau cov poj niam noj tsuas yog txog 15 grams nyob rau ib hnub - ntau dua li kev pom zoo 25 xyoo.
2. Rau cov pob txha muaj zog
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 feem pua ntawm cov kab mob txha caj qis dua li cov uas tau txhaj qis tshaj. 1 tbsp. Chia cov noob muaj 122 mg ntawm phosphorus thiab 47 mg ntawm magnesium.
3. Nplua nuj muaj protein ntau
Nws yog qhov nyuaj rau cov neeg uas noj cov zaub cog khoom kom nrhiav cov khoom noj muaj protein ntau uas muaj tag nrho cov amino acids tseem ceeb uas lub cev xav tau txuas ntxiv mus. 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 xyaw hloov rau ib 1 lub 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 pom tias 1 g ntawm chia hmoov tuaj yeem nqus tau txog 12 g dej.
6. Rau qhov poob phaus
Yees duab: Denitsa
Chia cov 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 tso rau ntawm lub cev. Qhov 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 muaj roj hlawv.
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 cov neeg tuaj yeem nyob nrawm!
Pom zoo:
Cov Txiaj Ntsig Kev Noj Qab Haus Huv Ntawm Kev Noj Zaub Mov Muaj Txiaj Ntsig Hauv Flavonoids
Flavonoids yog cov tshuaj cog tshuaj lossis phytochemicals uas muaj nyob hauv txhua cov txiv hmab txiv ntoo thiab zaub uas peb noj. Lawv muaj ntau tus txiaj ntsig rau tib neeg lub cev, suav nrog txo cov kev pheej hmoo ntawm kev mob plawv thiab sib ntaus sib tua.
Cov Lus Qhia Rau Kev Yoo Mov Kom Noj Qab Haus Huv Uas Tsis Ua Teeb Meem Rau Kev Noj Qab Haus Huv
Lub Koom Txoos yoo mov xav tau kev ua tiav kev cais tawm ntawm cov nqaij thiab cov tsiaj. Tab sis lub tswv yim yog los ntxuav tsis yog lub cev nkaus xwb tab sis kuj ntsuj plig. Vim li ntawd nws yog qhov zoo uas yuav tsum yoo yoo yoo yuv tsum tsis ua tej yam xwm txheej hauv ntiaj teb, kev ua nkauj ua nraug thiab feem ntau ua raws li kev txo hwj chim thaum yoo mov.
Thim Rov Qab! Nitrates Tsis Ua Teeb Meem Rau Peb Kev Noj Qab Haus Huv, Tab Sis Muaj Txiaj Ntsig
Koj tau hnov feem ntau uas koj yuav tsum tau ntxuav txiv hmab txiv ntoo thiab zaub kom huv ua ntej mam noj vim tias nitrates uas yuav muaj kev phom sij rau koj kev noj qab haus huv. Txawm li cas los xij, kev kawm tshiab pom tseeb tsuas yog rov qab - nitrates yog qhov zoo rau koj.
6 Cov Txiaj Ntsig Zoo Ntawm Kev Noj Qab Haus Huv Los Ntawm Kev Noj Cov Liab
Koj puas hlub kab laum ? Tej zaum koj ntxiv nws rau cov zaub xam lav vim yog lub qab zib saj, uas txig ntxiv rau lwm cov khoom xyaw? Lossis puas yog koj siv nws rau ntau lub zog pob tawg hauv daim ntawv co lossis du? Pab kev zoo siab! Koj tab tom taug txoj kev yog
Qos Yaj Ywm Rau Kev Noj Qab Haus Huv Thiab Kev Zoo Nkauj - Tsis Tsuas Yog Khoom Noj Tab Sis Kuj Yog Tshuaj
Tseem ceeb thaj chaw ntawm qos yaj ywm hnub no lawv paub rau sawv daws. Qos yaj ywm tau siv dav hauv kev ua noj thiab pej xeem vim tias lawv cov zaub mov zoo thiab muaj tshuaj ntsuab. Kev sib xyaw ntawm cov qos yaj ywm Kwv yees li 20-25% ntawm lawv qhov hnyav yog carbohydrates (hmoov txhuv nplej siab), kwv yees li 2% - protein thiab 0.
