Cov noob ntawm Chia, los yog Sage Spanish, yog nrov nyob rau hauv Latin America - lawv muaj kev hwm rau kev noj qab haus huv, yooj yim rau sate, mus siv cuag thiab nruab nrab nyob rau hauv qab, thiaj li hais tias lawv muaj peev xwm muab ntxiv rau yuav luag txhua yam zaub mov. Nyob rau hauv peb cov latitudes, cov khoom no yog muag feem ntau hauv cov khw muag khoom noj khoom haus tshwj xeeb los yog hauv cov neeg haus luam yeeb rau cov neeg tsis noj nqaij. Yuav ua li cas siv chia noob thiab yog vim li cas lawv xav tau, koj yuav kawm los ntawm qhov tsab xov xwm no.
Txoj kev thiab cov hom phiaj ntawm daim ntawv thov chia noob
Chia noob yog ib qho zoo heev ntawm cov vitamins, minerals thiab ib pawg ntawm cov khoom xyaw uas yuav pab tau ntxiv cov neeg pluag noj cov neeg niaj hnub no.
Chia noob yuav siv los ua ib qho kev kho kom zoo - lawv muaj omega-3 thiab omega-6 acids, uas yog qhov tseem ceeb hauv tib neeg lub cev thiab tso cai ntxiv rau cov hlab ntsha, kev txhim kho cov ntshav sib xyaw thiab qhov kev ua tau zoo ntawm cov kab mob hauv plawv. Tsis tas li ntawd, cov txiaj ntsim zoo ntawm cov vitamins A, E, B1, B2, K thiab PP, thiab cov zaub mov - sodium, potassium, calcium, tooj liab, phosphorus, magnesium thiab lwm tus - kuj raug cuam tshuam los ntawm cov kabmob.
Tsis tas li ntawd, cov neeg tau tsim ua li cas thiaj siv chia noob rau qhov hnyav txo: vim lawv muaj peev xwm loj hlob 12 lub sij hawm loj, lawv yog qhov zoo heev, thiab lub siab ntawm qhov uas lawv muab yog ntev ntev. Lawv pom zoo rau kev noj tshais thiab cov khoom noj txom ncauj.
Muaj pes tsawg chia noob muaj nyob rau ib hnub?
Cov khoom noj txhua hnub yog li 2 mus rau 4 dia. Yog tias koj suav cov calorie ntau ntau, xav tias qhov nyiaj no yuav ntxiv rau koj noj zaub mov ntawm 80 mus rau 160 calories. Cov nyiaj no txaus txaus rau lub cev nrog cov vitamins thiab minerals uas tsim nyog.
Yuav ua li cas noj chia noob?
Xav seb koj yuav siv cov chia noob ua noj. Muaj ntau ntau txoj kev los ua kom paub qhov khoom noj no rau peb, vim tias nws muaj qhov nruab nrab ntawm qhov nruab nrab, uas haum rau ntau lub tais.
Oatmeal nrog chia
Npaj no tais yog yooj yim: rau 5-10 feeb ua ntej npaj porridge ntxiv ob peb spoons ntawm chia. Tus nqi ntawm cov additive yog tswj raws li koj tus kheej tastes. Muab qhov porridge no sawv ntsug tsawg kawg 10 feeb ua ntej siv, yog li ntawd cov noob ntawm chia swell.
Lwm qhov kev xaiv yog ntxiv chia mus rau flakes ntawm instant ua noj ua haus, thiab ncuav lawv nrog boiling dej raws li niaj zaus. Txhob hais lus zoo li 15 feeb.
Kua mis nyeem qaub lossis kefir nrog chia
Kev xaiv zoo rau kev noj tshais los yog khoom noj txom ncauj - ntxiv ib lub ncuav ntawm kefir diav ntawm chia noob thiab tawm mus rau infuse rau 15 feeb. Yog li ntawd, koj yuav tau txais ib qho khoom noj uas txaus thiab muaj txiaj ntsig uas yuav ua rau koj hnov qab txog kev tshaib kev nqhis rau 3 xuab moos tom ntej - tshwj xeeb tshaj yog tias koj noj nws maj mam, nrog ib tug teaspoon.
Curd nrog chia
Lwm txoj kev zoo kom haus cov noob no yog ntxiv ob peb dia mus rau ib lub pob ntawm tsev cheese thiab qab qhov sib tov nrog yoghurt los yog qaub cream. Cov zaub mov no yog qhov zoo rau cov neeg ncaws pob, vim hais tias nws muaj ntau cov protein ntau thiab calcium, tab sis nws muaj peev xwm siv tau los ntawm tag nrho cov tsev cheese lovers.
Sandwich nrog chia
Neeg nyiam ntawm cov qhaub cij tuaj yeem ua rau lawv ntau dua li pab tau yooj yim qhaub cij
Zaub nyoos nrog chia
Lwm qhov kev xaiv loj - los npaj tej lub teeb zaub nrog zaub thiab nqaij, thiab sau nrog txiv qaub kua txiv, txiv roj roj thiab ib rab diav ntawm chia noob. Tshwj xeeb tshaj yog lawv haum rau hauv zaub nyoos Japanese thiab Suav paub lus - nyob rau hauv no cov ntaub ntawv lawv muaj peev xwm yuav diluted nrog tus nqi ntawm sesame nyob rau hauv daim ntawv qhia.
Los ua lub ntsiab lus, nws yuav hais tau tias chia noob haum yooj yim rau hauv cov tais, thiab yog tias koj xav sim cov khoom tshiab, qhov kev xaiv no zoo meej rau koj cov lus.