Vim li cas chia noob tau noj los ntawm txhua tus neeg uas xav noj qab haus huv

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov nplej pab txo qhov hnyav thiab ncua kev laus. Thiab qhov ntawd tsis yog tag nrho.

Vim li cas chia noob zoo rau koj

Cov noob dub nrog ib qho me me nutty tsw yog ib qho yooj yim mus nrhiav tau nyob rau hauv yuav luag txhua lub khw muag khoom noj los yog khw muag khoom niaj hnub no. Lawv saib zoo nkauj me ntsis. Tab sis lawv cov txiaj ntsig kev noj qab haus huv tau pov thawj ntawm Vim li cas cov noob chia zoo rau kuv tsis tuaj yeem kwv yees ntau dhau.

Txhais los ntawm cov lus Mayan, chia txhais tau tias "lub zog." Cov neeg Khab thaum ub ntseeg tias cov noob no puv lub cev nrog lub zog thiab lub neej. Thiab feem ntau lawv tsis nyob deb ntawm qhov tseeb.

1. Lawv muaj omega-3 siab

Nyob rau hauv cov nqe lus ntawm omega-3 fatty acids - tshwj xeeb tshaj yog alpha-linolenic (ALA) - lawv rival Chia noob rau lub title ntawm champion nrog flaxseed. Tab sis yog tias cov noob flax yuav tsum tau crushed ua ntej siv, ces chia tsis tas yuav muaj kev npaj ua ntej: koj tuaj yeem nchuav lawv nrog koj nyiam yogurt lossis ntxiv rau zaub xam lav.

Ob tablespoons (kwv yees li 28 grams) ntawm chia noob muaj 5 grams ntawm omega-3s.

Tsuas yog nco ntsoov koj: Omega-3s yog ib qho tseem ceeb fatty acid. Qhov no txhais tau hais tias lub cev tsis paub yuav ua li cas rau synthesize lawv ntawm nws tus kheej thiab xav tau kev pab ntxiv los ntawm sab nraud. Kev noj qab nyob zoo omega-3 qib txuag peb ntau yam tsis kaj siab: piv txwv li, saib xyuas lub hlwb kev noj qab haus huv, tiv thaiv kev nyuaj siab thiab sib ntaus sib tua sab hauv.

2. Lawv yuav tiv thaiv koj lub plawv thiab cov hlab ntsha

Qhov no yog qhov tshwm sim ncaj qha ntawm cov ntsiab lus siab alpha linolenic acid. Cov kev tshawb fawb pom tias α-Linolenic acid thiab kev pheej hmoo ntawm cov kab mob plawv: kev tshuaj xyuas thiab kev tshuaj ntsuam xyuas meta uas niaj zaus noj ALA txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab yog ib txoj hauv kev zoo ntawm Alpha-linolenic acid: ib qho omega-3 fatty acid nrog cov khoom neuroprotective. -npaj siv rau hauv chaw kho mob stroke? tiv thaiv mob stroke.

Chia kuj pab Chia hmoov supplementation txo cov ntshav siab hauv cov ntshav siab kom normalize ntshav siab hauv ntshav siab.

3. Lawv yuav txhim kho kev zom zaub mov thiab pab ntxuav lub cev ntawm co toxins

Yuav luag ib nrab ntawm cov noob hnyav (kwv yees li 40%, kom meej) yog muab los ntawm Cov noob, chia noob, qhuav fiber. Nws yog ib yam uas tsis muaj calorie tsawg thiab noj qab nyob zoo ntawm cov carbohydrates uas tsis zom hauv cov hnyuv.

Fiber txhawb cov kab mob tseem ceeb hauv plab hnyuv, tiv thaiv dab tsi yog cov txiaj ntsig ntawm chia noob? cem quav thiab tswj lub plab ua haujlwm tsis tu ncua. Thiab qhov no yog qhov tseem ceeb rau kev tso tawm txhua hnub ntawm lub cev los ntawm co toxins.

4. Yuav pab txo qab los noj mov thiab, nyob rau lub sij hawm ntev, hnyav

Cov fiber ntau pom hauv chia noob feem ntau yog soluble. Qhov no txhais tau tias nws yooj yim nqus dej - 10-12 npaug ntawm nws qhov hnyav. Tom qab tau saturated nrog kua, cov noob ua gelatinous thiab nthuav. Physicochemical zog ntawm ib tug fibrous feem ntawm chia (Salvia hispanica L.) nyob rau hauv lub plab, uas muab ib tug ceev ceev ntawm fullness thiab tso cai rau koj noj tsawg calorie ntau ntau. Nyob rau lub sijhawm ntev, suav nrog cov noob chia hauv koj cov zaub mov tuaj yeem pab koj tso cov phaus ntxiv ntawm Chia noob.

5. Lawv muaj protein ntau

Chia noob muaj cov protein ntau dua li lwm cov nroj tsuag - txog li 14% ntawm tag nrho qhov hnyav. Tsis tas li ntawd, nws yog cov protein ua tiav zoo uas muaj tag nrho cuaj qhov tseem ceeb amino acids uas lub cev tsis tuaj yeem tsim los ntawm nws tus kheej.

6. Nws yog ib qho kev tiv thaiv zoo ntawm cov pob txha

Chia noob yog nplua nuj nyob rau hauv ntau cov as-ham uas tseem ceeb rau cov pob txha noj qab haus huv. Nws:

• Protein (hais saum toj no).
• Calcium. Ob dia ntawm cov noob muaj txog li 18% ntawm qhov pom zoo txhua hnub tus nqi rau cov kab mob no. Los ntawm txoj kev, qhov no yog ntau tshaj li feem ntau cov khoom siv mis nyuj.
• Phosphorus. Ob tablespoons muaj 27% ntawm RDA.
• Magnesium. Tag nrho hauv tib ob tablespoons ntawm nws mus txog 30% ntawm tus nqi txhua hnub.

7. Lawv normalize ntshav qab zib

Tsawg kawg, qhov no tau lees paub tsis meej nyob rau hauv kev tshawb fawb ntawm Dietary chia noob (Salvia hispanica L.) nplua nuj nyob rau hauv alpha-linolenic acid txhim kho adiposity thiab normalises hypertriacylglycerolaemia thiab insulin tsis kam nyob rau hauv dyslipaemic nas, Lipid redistribution los ntawm α-linolenic acid-rich chialo seeylia seeyl. - CoA desaturase-1 thiab induces cardiac thiab hepatic tiv thaiv nyob rau hauv kev noj haus-induced rog rog nyob rau hauv cov tsiaj.

Muaj tsawg ua haujlwm nrog tib neeg. Tab sis lawv qhia: rau cov neeg uas noj mov ci nrog chia noob, cov ntshav qabzib nce siab tom qab noj Txo txo qis hauv postprandial qabzib mus ncig ua si thiab ncua ntev ntawm satiety: ib qho kev piav qhia txog cov txiaj ntsig ntev ntawm tag nrho cov nplej Salba (Salvia Hispanica L.) dua li cov. leej twg noj mov dawb. Qhov no txhais tau hais tias cov nplej yuav tsum tau suav nrog hauv cov zaub mov ntawm cov neeg mob ntshav qab zib hom 2.

8. Lawv muaj cov tshuaj antioxidants

Nyob rau hauv cov ntsiab lus: antioxidants tua dawb radicals - molecules nrog unpaired electrons uas ua puas lub molecules ntawm lwm lub hlwb nyob rau hauv lub cev. Qhov kev puas tsuaj no ua rau muaj kev laus zuj zus, kev loj hlob ntawm cov kab mob plawv, cataracts, hlwb tsis ua haujlwm thiab ntau yam mob qog noj ntshav.

Chia noob muaj ntau Phytochemical profile thiab nutraceutical peev xwm ntawm chia noob (Salvia hispanica L.) los ntawm kev ua haujlwm siab ua kua chromatography ntawm antioxidants. Qhov no txhais tau hais tias cov noob muaj peev xwm tiv thaiv lossis txwv tsis pub muaj kev ua txhaum cai li no.

9. Lawv yog ib qho yooj yim rau suav nrog hauv koj cov khoom noj txhua hnub

Nov yog qee txoj hauv kev ntxiv chia noob rau koj cov zaub mov. Lawv tuaj yeem noj tau zoo li no:

• nyoos (tab sis tsis pub tshaj ib koob ntawm ob tablespoons ib hnub twg);
• sib tov nrog dej, soak hauv kua txiv thiab siv raws li ib tug gel;
• ntxiv rau cereals, smoothies los yog ci khoom;
• sprinkle nrog zaub xam lav, yogurt, kefir;
• Vim nws muaj peev xwm nqus dej thiab rog, chia noob tuaj yeem siv los ua cov kua ntses los yog hloov cov qe nyoos hauv ntau yam zaub mov txawv.

Yuav ua li cas thiab rau leej twg cov noob chia muaj teeb meem?

Nyob rau hauv txoj cai, chia noob muaj kev nyab xeeb thiab tsis muaj contraindications (tshwj tsis yog, tej zaum, tus neeg intolerance). Tab sis muaj ib tug caveat.

Txij li thaum lawv nquag nqus dej thiab nce ntim, nws yog qhov zoo dua tsis txhob haus lawv qhuav.

Kev nthuav dav qee zaum pib hauv txoj hlab pas, thiab hauv cov neeg uas muaj teeb meem nqos, qhov no tuaj yeem ua rau muaj kev cuam tshuam ntawm txoj hlab pas. Siv Chia Seeds Nrog ceev faj, Tus kws tshawb fawb ceeb toom. Tib qhov kev pheej hmoo muaj nyob rau ntawm cov menyuam yaus.

Nws yog me me, tab sis txawm li cas los xij, cov kws tshaj lij ceeb toom: tsis txhob noj qhuav chia noob nrog rab diav. Los yog sib tov nrog kua rau gel thiab o ua ntej koj zom, los yog siv ntxiv rau cov zaub xam lav, yogurts, thiab cov khoom ci. Qhov no yuav ua rau cov noob muaj kev nyab xeeb tag rau noj.