Niaj hnub no koj kuj yuav tsum tau hnov txog "Chia Seeds" thiab, puas yog? Tej zaum ib tug phooj ywg yuav tau qhia koj, lossis koj yuav tau pom ib daim duab ntawm 'Chia Pudding' zoo nkauj ua nyob rau hauv social media. Cov noob me me, dub no tau nrov ntawm ntau tus neeg hauv Sri Lanka. Tab sis cov noob chia no yog dab tsi tiag? Lawv zoo npaum li cas rau peb lub cev? Puas muaj kev phiv? Hnub no, cia peb tham txog txhua yam no yooj yim thiab meej, zoo li peb tab tom tham nrog ib tug phooj ywg.
Ua ntej, cia peb saib, cov noob chia no yog dab tsi?
Cov noob chia yog cov noob me me uas noj tau uas los ntawm cov nroj tsuag paj hauv tsev neeg mint (lub npe scientific: '(Salvia hispanica)'). Lawv kuj hu ua Salba chia lossis Mexican chia. Lawv keeb kwm yog qub heev. Hauv cov kab lis kev cai Aztec thaum ub, tshwj xeeb tshaj yog nyob rau hauv cov tebchaws xws li Mexico thiab Guatemala, cov noob chia yog cov qoob loo muaj nqis heev thiab yog ib feem ntawm lawv cov zaub mov tseem ceeb. Txij thaum ntawd los, cov noob no kuj tau siv rau kev kho mob.
Niaj hnub nim no, ntau lub teb chaws thoob plaws ntiaj teb cog chia ua lag luam. Cov noob me me no tam sim no tau lees paub thoob ntiaj teb tias yog cov khoom noj muaj txiaj ntsig zoo thiab noj qab haus huv.
Cia peb los saib cov khoom noj khoom haus uas zais rau hauv cov noob me me no.
Cov noob Chia zoo li lub zog me me uas muaj cov khoom noj khoom haus zoo. Lawv muaj ntau yam khoom noj khoom haus tseem ceeb rau peb lub cev.
- Calcium
- Manganese
- Magnesium
- Selenium
- Tooj liab
- Hlau
- Phosphorus
Ntxiv mus, noob chia yog ib qho chaw zoo heev ntawm alpha-linoleic acid (ALA), ib hom omega-3 fatty acid . Qhov no tseem ceeb heev vim ALA pab kom sib npaug ntawm omega-6 rau omega-3 hauv peb lub cev. Muaj qhov sib piv no ntawm qib kom raug pab txo qhov kev pheej hmoo ntawm ntau yam kab mob, xws li kab mob plawv, mob qog noj ntshav, thiab mob o hauv lub cev.
Nov yog cov ntaub ntawv khoom noj khoom haus rau ib diav (28.35 grams) ntawm cov noob chia:
| Tshooj lus qhia txog khoom noj khoom haus | Loj |
|---|---|
| Cov Calories | 138 |
| Cov protein | 4.7 grams |
| Rog | 8.7 grams |
| Cov Carbohydrates | 12 grams |
| Cov fiber | 9.8 grams |
| Qab zib | 0 grams |
Zoo, tam sim no cia peb saib seb cov noob chia muaj txiaj ntsig zoo li cas rau peb lub cev.
Cov noob Chia yog cov khoom noj uas muaj cov vitamins, minerals, thiab cov antioxidants muaj zog, uas muab ntau yam txiaj ntsig rau peb kev noj qab haus huv.
Tiv thaiv cov tshuaj lom hauv lub cev
Hais yooj yim xwb, peb lub cev txoj kev ua haujlwm zom zaub mov tsim cov khoom me me uas hu ua "free radicals". Thaum cov no nce ntxiv, peb cov hlwb raug puas tsuaj thiab muaj ib qho mob hu ua "oxidative stress" tshwm sim. Qhov no yog lub hauv paus ua rau ntau yam kab mob, suav nrog kab mob plawv, mob qog noj ntshav, thiab kev ua haujlwm ntawm lub hlwb poob qis. Cov tshuaj antioxidants hauv cov noob chia (xws li "caffeic acid" thiab "quercetin") tawm tsam cov khoom me me no thiab tiv thaiv peb cov hlwb.
Txhim kho kev noj qab haus huv ntawm lub plawv
Cov tshuaj antioxidant quercetin hauv cov noob chia pab txo qhov kev pheej hmoo ntawm kab mob plawv. Tsis tas li ntawd, vim nws muaj fiber ntau, nws pab tswj cov ntshav siab, yog li ntawd txo qhov kev pheej hmoo ntawm kab mob plawv.
Tswj cov ntshav qab zib
Cov noob Chia muaj fiber ntau. Kev tshawb fawb tau qhia tias cov fiber tuaj yeem pab txo qhov tsis kam insulin thiab pab tswj cov ntshav qab zib kom zoo. Qhov no tuaj yeem txo qhov kev pheej hmoo ntawm metabolic syndrome thiab ntshav qab zib hom 2. Kuj tau pom tias kev noj cov mov ci uas muaj cov noob chia tuaj yeem pab tswj cov ntshav qab zib kom zoo dua li cov mov ci ib txwm muaj.
Txo qhov o ntawm lub cev
Kev mob o ntev yog ib qho ua rau muaj cov kab mob loj xws li kab mob plawv thiab mob qog noj ntshav. Cov tshuaj antioxidant caffeic acid hauv cov noob chia pab tiv thaiv cov mob o no. Kev noj cov noob chia tsis tu ncua tuaj yeem txo cov cim qhia txog kev o hauv lub cev.
Yuav pab tau koj kom poob phaus
Tsuas yog ib diav me me ntawm cov noob chia muaj li ntawm 35% ntawm peb cov fiber txhua hnub uas peb xav tau. Cov fiber uas yaj tau hauv cov noob no nqus dej thiab o tuaj. Thaum peb noj cov noob chia, lawv o tuaj hauv plab thiab ua rau peb xav tias puv. Yog li, vim peb tsis tshaib plab ntev, kev noj zaub mov tsis tsim nyog raug tswj thiab nws pab tau ntau yam hauv kev tswj qhov hnyav ntawm lub cev.
Ua kom cov pob txha muaj zog
Cov noob chia muaj ntau yam khoom noj khoom haus xws li magnesium thiab phosphorus, uas yog qhov tseem ceeb rau peb cov pob txha noj qab haus huv. Tsis yog li ntawd xwb, tab sis ib diav ntawm cov noob chia muaj li ntawm 14% ntawm peb cov calcium uas peb xav tau txhua hnub. Calcium yog qhov tseem ceeb rau cov pob txha noj qab haus huv, cov leeg nqaij, thiab cov hlab ntsha ua haujlwm. Qhov xav tsis thoob, gram rau gram, cov noob chia muaj calcium ntau dua li cov khoom noj mis nyuj.
Ceev faj txog cov no thaum siv cov noob chia.
Txawm hais tias cov noob chia muaj txiaj ntsig zoo rau kev noj qab haus huv los xij, kev noj ntau dhau tuaj yeem ua rau muaj teeb meem. Nws yog ib qho tseem ceeb uas yuav tsum paub txog qhov no.
- Teeb Meem Kev zom zaub mov: Vim lawv muaj cov fiber ntau, kev noj cov noob chia ntau dhau tuaj yeem ua rau cem quav, raws plab, o, thiab flatulence. Lawv kuj tseem tuaj yeem ua rau cov tsos mob ntawm cov neeg uas muaj kab mob inflammatory bowel, xws li Crohn's disease.
- Kev phom sij ntawm kev txhaws: Qhov no yog ib qho tseem ceeb heev . Cov noob chia qhuav nqus dej thiab o, ua cov tshuaj zoo li gel. Yog tias koj muab ib diav ntawm cov noob chia qhuav tso rau hauv koj lub qhov ncauj, lawv tuaj yeem nkag mus rau hauv koj lub caj pas, o, thiab daig.
- Tej zaum yuav muaj kev cuam tshuam nrog cov tshuaj: Cov noob chia muaj peev xwm txo cov ntshav siab thiab cov ntshav qab zib. Yog tias koj twb noj tshuaj rau ntshav qab zib lossis ntshav siab lawm, kev noj cov noob chia ntau dhau tuaj yeem ua rau koj cov ntshav siab lossis cov ntshav qab zib poob qis dhau. Qhov no tuaj yeem txaus ntshai. Yog li ntawd, yog tias koj noj tshuaj rau txhua yam mob, nco ntsoov nrog koj tus kws kho mob tham ua ntej ntxiv cov noob chia rau hauv koj cov zaub mov noj.
- Kev ua xua:Txawm hais tias tsis tshua muaj los xij, qee tus neeg yuav ua xua rau noob chia. Saib xyuas cov tsos mob xws li ntuav, raws plab, thiab khaus ntawm tus nplaig lossis daim di ncauj. Kev ua xua hnyav tuaj yeem ua rau muaj mob hnyav hu ua "anaphylaxis." Yog tias ua li ntawd, koj yuav tsum mus rau chav kho mob ceev (ETU) ntawm tsev kho mob tam sim ntawd.
- Chia Pudding: Qhov no yog txoj kev nrov tshaj plaws. Sib tov cov noob chia nrog mis nyuj (mis nyuj, mis almond, mis taum pauv, lossis lwm yam), co kom zoo, thiab tso rau hauv lub tub yees ob peb teev lossis ib hmos. Tom qab ntawd koj tuaj yeem ntxiv cov txiv hmab txiv ntoo thiab txiv ntoo uas koj nyiam thiab noj.
- Ntxiv rau cov dej haus: Ntxiv qee cov noob chia rau koj cov smoothie lossis porridge.
- Rau cov khoom ci: Koj tuaj yeem siv cov noob chia uas tau muab ntub dej ua qe hloov thaum ua tej yam xws li ncuav mog qab zib thiab muffins.
- Rau cov zaub xam lav thiab mis nyuj yogurt: Koj tuaj yeem noj cov noob chia rau saum cov zaub xam lav, mis nyuj yogurt, thiab oatmeal. Txawm li cas los xij, thaum noj lawv li ntawd, kev siv cov noob chia av ua rau nws yooj yim dua rau lub cev kom nqus tau cov as-ham.
- Cov noob Chia yog cov khoom noj muaj txiaj ntsig zoo, nplua nuj nyob rau hauv omega-3s, fiber, calcium, thiab antioxidants.
- Cov no tuaj yeem pab tswj qhov hnyav, kev noj qab haus huv ntawm lub plawv, thiab cov ntshav qab zib.
- Qhov tseem ceeb tshaj plaws: Ib txwm muab cov noob chia tso rau hauv dej lossis lwm yam kua ua ntej noj. Tsis txhob noj cov noob qhuav ncaj qha.
- Yog koj pib noj thawj zaug, pib nrog me me xwb, xws li ib diav me me ib hnub.
- Yog tias koj noj tshuaj rau cov mob xws li ntshav qab zib lossis ntshav siab, nco ntsoov sab laj nrog koj tus kws kho mob ua ntej ntxiv cov noob chia rau hauv koj cov zaub mov noj.
Ceeb Toom: Ua ntej noj cov noob chia, ib txwm muab lawv tso rau hauv dej lossis lwm yam kua tsawg kawg 5-10 feeb, thiab siv tsuas yog tom qab lawv tau o zoo lawm.
Yuav ua li cas koj thiaj ntxiv cov noob chia rau hauv koj cov zaub mov kom raug?
Thaum pib siv cov noob chia, nws yog qhov zoo tshaj plaws los pib me me. Sim me me, zoo li ib diav me me ib hnub thaum xub thawj. Raws li tau hais ua ntej, muab lawv tso rau hauv dej kom qhuav ua ntej noj thiab cia lawv o. Yog tias koj tsis muaj kev tsis xis nyob, koj tuaj yeem maj mam nce qhov ntau.
Muaj ntau txoj hauv kev los ntxiv cov noob chia rau hauv koj cov zaub mov noj:
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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