Tej zaum koj twb tau pom cov yeeb yaj kiab txog "Chia Seed Water" hauv social media, xws li Facebook thiab TikTok. Muaj coob tus neeg hais tias nws pab koj poob phaus, zoo rau kev cem quav, thiab zoo heev rau koj lub cev. Yog li, ua ntej peb yuav tham txog qhov kev siv chia seed no thiab pib siv nws, cia peb tham txog yam peb xav paub txog nws. Vim tias, nws tsis zoo rau kev siv nws yam tsis paub meej tias nws yog dab tsi.
Ua ntej, cia peb saib, cov noob chia no yog dab tsi?
Chia yog ib noob los ntawm ib tsob nroj uas loj hlob hauv thaj chaw suab puam ntawm cov tebchaws xws li Mexico thiab Guatemala. Nws yog ib tsob nroj uas yog tsev neeg mint hauv peb lub tebchaws. Yav dhau los, cov noob chia tau siv ua zaub mov tseem ceeb los ntawm cov neeg hauv Aztec thiab Mayan civilizations.
Muaj coob tus neeg hu nws ua "superfood." Qhov ntawd yog vim cov noob me me no muaj ntau cov fiber, cov as-ham, thiab cov minerals uas zoo rau lub cev. Tab sis cov txiaj ntsig kev noj qab haus huv uas peb hnov txog, tshwj xeeb tshaj yog kev poob phaus thiab kev txo qhov mob raws plab, feem ntau yog los ntawm kev tshawb fawb txog tsiaj. Tseem tsis tau muaj kev tshawb fawb loj rau tib neeg. Txawm li cas los xij, muaj ntau yam txiaj ntsig kev noj qab haus huv uas peb tuaj yeem tau txais los ntawm cov noob chia yog tias peb noj lawv kom tsawg .
Zoo, yog li koj ua cov dej chia no li cas?
Ua yooj yim heev. Txhua yam koj yuav tsum ua yog ntxiv li ob diav noob chia rau hauv ib khob dej (kwv yees li 250 ml) thiab cia nws zaum ib pliag. Tab sis koj yuav tsum tos me ntsis, vim tias tom qab ob peb feeb, cov khoom sib tov no yuav pib tuab me ntsis, zoo li gel.
Cov noob Chia nqus tau dej kaum npaug ntawm nws qhov hnyav. Yog tias koj tsis xav haus nws zoo li jelly, nws yog qhov zoo tshaj plaws haus nws sai sai.
Yog koj yog ib tug beginner, ua li no:
- Pib nrog me me: Siv li ib nrab diav ntawm cov noob chia thiab muab tso rau hauv ib khob dej.
- Cia nws tsau li 10 feeb: Muab sijhawm rau cov noob kom nqus cov dej thiab ua cov gel. Yog tias tso ntev dhau, lawv yuav tuab dhau los haus.
- Hloov qhov saj: Cov noob Chia tsis muaj qhov saj tshwj xeeb, yog li koj tuaj yeem ntxiv ob peb tee dej txiv qaub lossis koj cov kua txiv hmab txiv ntoo nyiam rau nws. Ua li ntawd, koj yuav hnov zoo dua. Qee tus neeg kuj ntxiv cov txiv hmab txiv ntoo txiav.
Yog tias koj lub cev teb tau zoo rau qhov no, tom qab ob peb hnub koj tuaj yeem maj mam nce cov noob chia mus rau ib diav, tom qab ntawd ob.
Cov txiaj ntsig zoo ntawm cov noob chia rau kev noj qab haus huv yog dab tsi?
Cov khoom noj khoom haus uas nyob hauv cov noob me me no muaj nqis heev. Cia peb saib seb muaj dab tsi nyob hauv ob diav (kwv yees li 28 grams) ntawm cov noob chia.
| Tshooj lus qhia txog khoom noj khoom haus | Kev piav qhia thiab cov txiaj ntsig |
|---|---|
| Cov fiber | Muaj li ntawm 10 grams. Cov no yog cov fiber uas yaj tau uas ua rau qeeb qeeb zom zaub mov thiab ua rau koj xav tias puv npo. Lawv kuj pab tiv thaiv kev cem quav. |
| Cov protein | Muaj yuav luag 5 grams. Ib qho chaw ua tiav ntawm cov protein uas muaj tag nrho cuaj cov amino acids tseem ceeb rau lub cev. |
| Cov roj Omega-3 | Ib qho ntawm cov khoom noj zoo tshaj plaws ntawm omega-3s los ntawm cov nroj tsuag, tshwj xeeb tshaj yog alpha-linolenic acid (ALA) , uas pab txo qhov kev pheej hmoo ntawm kab mob plawv. |
| Cov zaub mov | Nws yog ib qho chaw zoo ntawm calcium, phosphorus, magnesium, hlau, thiab zinc. Nws yog ib txoj hauv kev zoo kom tau txais hlau thiab zinc, tshwj xeeb tshaj yog rau cov neeg uas tsis noj nqaij lossis ntses. |
| Cov tshuaj antioxidants | Nws muaj ntau yam antioxidants uas tiv thaiv lub cev cov cell kom tsis txhob puas tsuaj. Cov no pab tiv thaiv cov kab mob xws li kab mob plawv thiab mob qog noj ntshav uas tshwm sim raws sijhawm. |
Puas yog nws yeej pab tau rau kev poob phaus thiab cov roj cholesterol?
Qhov no yog ib qho teeb meem uas ntau tus neeg muaj. Kev tshawb fawb tsis tau ua pov thawj tias kev noj noob chia ua rau poob phaus. Txawm li cas los xij, qee qhov kev tshawb fawb tau qhia tias qhov ncig ntawm lub duav yuav txo qis li ib nrab nti thiab cov ntshav siab yuav txo qis me ntsis.
Hauv lus yooj yim, cov ntsiab lus fiber ntau ntawm cov noob chiaYog li ntawd, thaum koj haus qhov no, koj yuav xav tias puv. Ces koj yuav tsis tshaib plab ntau zaus. Tsis tas li ntawd, vim tias kev zom zaub mov qeeb, qhov nce ntxiv ntawm cov ntshav qab zib kuj raug tswj. Yog li ntawd, yog tias koj yog ib tus neeg uas tswj koj cov zaub mov noj los ntawm kev txo cov calories, qhov kev xav ntawm kev puv ntawm cov noob chia yuav pab koj tswj koj cov zaub mov kom zoo. Qhov ntawd yog kev txhawb nqa tsis ncaj qha uas koj tau txais hauv kev poob phaus.
Puas muaj tej yam tshwm sim tsis zoo? Yuav tsum paub txog tej no thiab
Cov dej noob chia yog ib qho dej haus zoo rau cov neeg feem coob. Txawm li cas los xij, qee zaum cov kev mob tshwm sim tuaj yeem tshwm sim. Tshwj xeeb tshaj yog tias koj tsis feem ntau noj ntau cov fiber, tam sim ntawd pib siv cov noob chia tuaj yeem ua rau muaj cov teeb meem no.
- Kev o
- Roj av
- Mob raws plab
- Mob plab
- Kab mob cem quav: Qhov no yuav zoo li xav tsis thoob me ntsis, puas yog? Txawm hais tias cov noob chia tau hais tias zoo rau kev cem quav, yog tias koj tsis haus dej txaus , cov noob chia tuaj yeem ua rau kab mob cem quav hnyav dua los ntawm kev rub dej tawm ntawm koj lub cev. Yog li ntawd, yog tias koj noj cov noob chia, nco ntsoov haus dej ntau thoob plaws hnub.
Ib qho lus ceeb toom tseem ceeb heev: Tsis txhob noj cov noob chia qhuav thiab haus dej rau saum lawv. Cov noob qhuav tuaj yeem daig hauv caj pas lossis txoj hlab pas, o sai sai nrog dej, thiab ua rau ua pa nyuaj. Qhov no tuaj yeem txaus ntshai heev rau ib tus neeg uas muaj teeb meem nqos (dysphagia). Yog li ntawd, ib txwm muab cov noob chia tso rau hauv dej lossis cov khoom noj ua kua xws li mis nyuj ua ntej noj.
Cov neeg no yuav tsum xav ob zaug ua ntej yuav cov noob chia.
1. Cov neeg uas muaj kab mob ntawm lub plab zom mov: Yog tias koj muaj mob zoo li "(Diverticulitis), noob chia yuav ua rau mob hnyav dua. Yog li ntawd, yog tias koj muaj teeb meem ntau zaus xws li mob plab thiab roj ntau, nco ntsoov nug koj tus kws kho mob ua ntej siv noob chia.
2. Cov Neeg Uas Muaj Kev Ua Xua Txiv Ntoo: Cov noob Chia tsis tshua muaj. Txawm li cas los xij, qee qhov kev tshawb fawb qhia tias cov neeg uas ua xua rau noob sesame lossis txiv laum huab xeeb kuj yuav ua xua rau noob chia. Yog li ntawd, yog tias koj muaj kev ua xua zoo li no, nws yog qhov zoo kom tsis txhob noj lossis nrhiav kev kho mob kom muaj kev nyab xeeb.
3. Cov neeg noj qee yam tshuaj:
- Vim yog cov omega-3s hauv cov noob chia, lawv yuav cuam tshuam nrog cov tshuaj thinning ntshav.
- Nws kuj tseem muaj peev xwm ua rau cov tshuaj kho mob ntshav qab zib thiab ntshav siab ua haujlwm tau zoo dua. Yog li ntawd, yog tias koj noj tshuaj ntev ntev, nws yog ib qho tseem ceeb uas yuav tsum nrog koj tus kws kho mob tham ua ntej ntxiv cov noob chia rau hauv koj cov zaub mov noj.
Koj noj tau cov no li cas ntxiv rau dej chia?
Yog tias koj tsis xav haus dej chia, muaj lwm txoj hauv kev los ntxiv cov noob chia no rau hauv koj cov zaub mov noj.
- Chia Pudding: Ntxiv ob diav noob chia rau hauv koj cov mis nyuj nyiam (mis nyuj, mis txiv maj phaub, lossis mis taum), ib rab diav vanilla, lossis ib rab diav hmoov cocoa, thiab tso rau hauv lub tub yees ib hmos. Noj tshais qab thiab muaj txiaj ntsig zoo.
- Smoothie: Ntxiv ib diav ntawm cov noob chia rau cov txiv hmab txiv ntoo smoothie uas koj ua.
- Nrog mis nyuj yogurt los yog oats: Muab qee cov noob chia rau saum koj cov mis nyuj yogurt los yog oats rau pluag mov sawv ntxov.
- Rau cov zaub xam lav: Sib tov qee cov noob chia rau hauv cov kua zaub xam lav uas koj ua.
Cov kws kho mob feem ntau pom zoo kom koj noj tsis pub ntau tshaj ob diav ntawm cov noob chia ib hnub.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Cov noob Chia yog cov khoom noj muaj txiaj ntsig zoo uas muaj fiber, protein, omega-3s, thiab cov minerals.
- Yog koj siv cov no, pib nrog me me xwb thiab tsis txhob hnov qab haus dej ntau ntau txhua hnub.
- Nws tuaj yeem ua rau muaj cov kev mob tshwm sim xws li o thiab roj, yog li maj mam nce qhov ntau.
- Tsis txhob noj cov noob chia qhuav. Ib txwm muab lawv tso rau hauv cov kua ua ntej siv.
- Yog tias koj muaj kab mob ntawm lub plab zom mov, ua xua, nqos nyuaj, lossis noj tshuaj (tshwj xeeb tshaj yog cov tshuaj ua kom cov ntshav nyias, ntshav qab zib, lossis ntshav siab) ntev, nco ntsoov sab laj nrog koj tus kws kho mob ua ntej siv cov noob chia.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus