Dina Aronson
Txiv ntseej thiab noob tau ua ib qho tseem ceeb ntawm lub zog thiab cov as-ham thoob plaws hauv tib neeg keeb kwm. Almonds thiab pistachios tau paub txij li lub sijhawm hauv phau Vaj Lug Kub Npaiv Npaum, thiab lwm yam txiv ntoo thiab cov noob feem ntau tau hais hauv cov ntaub ntawv.
Cov kws tshawb fawb keeb kwm kwv yees tias cov zej zog thaum ub nyob ib puag ncig 10 xyoo dhau los tau sau cov txiv ntoo, uas lawv tau siv los ua zaub mov. Kev loj hlob zoo (cov txiv ntoo loj tuaj ntawm cov ntoo), lub neej ntev (tshwj xeeb tshaj yog nyob rau lub caij ntuj no), thiab cov ntsiab lus noj qab haus huv - tag nrho cov txiaj ntsig ntawm cov txiv ntoo no muaj txiaj ntsig zoo hauv cov kab lis kev cai qub.
Interestingly, cov neeg Loos thaum ub muab txiv ntseej rau ntawm kab tshoob kev kos, thiab qhov kev cai no tau muaj sia nyob mus txog niaj hnub no. Cov txiv laum huab xeeb, uas tau siv los ntawm tib neeg thaum ntxov li 800 BC, tsaws rau lub hli nrog Apollo astronauts hauv 1969.
Txiv ntseej thiab noob yog nplua nuj nyob rau hauv cov as-ham. Lawv muab cov txiaj ntsig zoo ntawm calories, rog, complex carbohydrates, protein, vitamins, minerals, thiab fiber.
Cov micronutrients xws li magnesium, zinc, selenium, thiab tooj liab yog ib qho tseem ceeb tab sis tej zaum yuav tsis muaj cov khoom noj niaj hnub Western raws li cov zaub mov ua tiav, thiab txawm nyob hauv qee cov zaub mov noj. Cov txiv ntseej thiab noob yog cov ntseeg tau thiab cua qhov chaw ntawm cov khoom noj tseem ceeb no.
Tsis tas li ntawd, txiv ntseej thiab noob tsis tsuas yog ua tau raws li cov kev xav tau ntawm kev noj haus, tab sis kuj tiv thaiv kab mob. Bioactive compounds pom nyob rau hauv txiv ntseej thiab noob uas pab tua kab mob muaj xws li ellagic acid, flavonoids, phenolic tebchaw, luteolin, isoflavones, thiab tocotrienols. Cov txiv ntoo tseem muaj cov sterols cog uas pab txo qis cov roj cholesterol thiab kev pheej hmoo ntawm mob qog noj ntshav.
Brazil txiv ntoo yog qhov zoo tshaj plaws ntawm selenium. Cashew ceev muaj hlau ntau dua li lwm cov txiv ntoo. Ib tug puv tes ntawm ntoo thuv ceev muaj peb niaj hnub xav tau ntawm manganese. Cov noob paj noob hlis yog cov nplua nuj tshaj plaws ntawm cov vitamin E. Thiab pistachios yog nyob deb ntawm qhov zoo tshaj plaws ntawm lutein, ib qho tseem ceeb rau qhov muag kev noj qab haus huv. Nrog rau ntau yam txiv ntoo thiab cov noob hauv koj cov khoom noj txhua hnub ua kom koj tau txais kev noj qab haus huv ntawm cov no thiab lwm yam khoom noj tseem ceeb.
Cov ntsiab cai thiab cov lus pom zoo
Nws tsis pub leejtwg paub tias txiv ntseej thiab noob yog cov zaub mov noj qab haus huv, tab sis hmoov tsis lawv tau muaj cov duab tsis zoo rau lub sijhawm ntev - feem ntau yog vim lawv cov ntsiab lus muaj roj tsawg. Tab sis txawm tias tam sim no tsoomfwv Meskas tab tom tham txog kev noj txiv ntoo thiab noob ntau dua.
Xyoo 2003, Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv tau lees paub cov txiaj ntsig kev noj qab haus huv ntawm cov txiv ntoo, lawv cov txiaj ntsig zoo ntawm cov hlab plawv, uas yog qhov loj: "Cov kev tshawb fawb tshawb fawb pom zoo, tab sis tsis ua pov thawj, uas noj 1,5 ooj ib hnub ntawm cov txiv ntoo li. Kev noj zaub mov tsawg hauv cov roj saturated thiab cov roj cholesterol tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv. " Hmoov tsis zoo, cov noob tsis tau txais kev tshaj tawm ntau npaum li cov txiv ntoo, txawm tias lawv tsim nyog tiag tiag.
Ntau rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij, USDA tseem sau cov txiv ntoo thiab cov noob hauv tib pawg zaub mov xws li nqaij, nqaij qaib, thiab ntses, vim tias lawv yog txhua qhov zoo ntawm cov protein. Nyob rau hauv ib txoj kev, nws yog hmoov tsis zoo uas txiv ntseej thiab noob yog sib npaug nrog tsiaj nqaij. Nqaij paub tias ua rau muaj kev phom sij rau kev noj qab haus huv (tsis hais txog lwm yam teeb meem nqaij), thiab cov txiv ntoo thiab cov noob paub txog kev tiv thaiv kev noj qab haus huv. Thiab lawv cov keeb kwm yog txawv kiag li.
Tab sis, ntawm qhov tod tes, kev lees paub ntawm cov txiv ntoo thiab cov noob raws li qhov pom zoo ntawm cov protein tuaj yeem suav tias yog lub cim zoo. Vim tias cov zaub mov cog feem ntau tau pom tias tsis zoo rau cov khoom siv tsiaj hauv cov ntsiab lus ntawm cov khoom noj muaj txiaj ntsig, muab cov txiv laum huab xeeb thiab steak ua ke qhia tias cov khoom noj no yog, tsawg kawg rau qee qhov, hloov pauv tau. Tom qab tag nrho, cov ntsiab lus protein ntawm cov txiv ntoo thiab cov nqaij yog hais txog tib yam.
Kev saib ze dua ntawm 2005 USDA Cov Lus Qhia Txog Kev Noj Qab Haus Huv qhia tias cov txiv ntoo thiab cov noob tau pom zoo nrog rau cov ntses ua cov rog noj qab haus huv. Qhov tseeb, tsoomfwv lub vev xaib hais tias, "Ntses, txiv ntseej, thiab cov noob muaj cov rog zoo, yog li xaiv cov no tsis yog nqaij lossis nqaij qaib." Lub vev xaib tseem hais tias, "Qee cov txiv ntoo thiab cov noob (xws li flaxseeds, walnuts) yog qhov zoo tshaj plaws ntawm cov roj fatty acids, thiab qee qhov (sunflower noob, almonds, hazelnuts) kuj yog qhov zoo ntawm vitamin E." Yog tias peb tuaj yeem ua kom cov ntaub ntawv no nkag mus tau yooj yim dua, tej zaum cov tib neeg yuav haus ntau cov txiv ntoo thiab cov noob thiab cov nqaij tsiaj tsawg, ua rau muaj txiaj ntsig zoo rau lawv txoj kev noj qab haus huv.
Raws li vegans, peb tsis tas yuav ua raws li cov lus qhia txog kev noj zaub mov zoo, tab sis txoj xov zoo yog tias American Dietetic Association cov ntaub ntawv tseem muaj cov lus hais txog cov txiaj ntsig ntawm kev noj zaub mov. Txiv ntseej thiab noob tau teev nyob rau ntawm no yog "legumes, txiv ntseej, thiab lwm yam khoom noj muaj protein ntau." Phau ntawv qhia hais tias: “Suav nrog ob qho khoom noj uas muaj omega-3 rog hauv koj cov zaub mov noj txhua hnub. Cov khoom noj uas muaj omega-3 rog yog legumes, txiv ntseej, thiab roj. Ib qho kev pab yog 1 teaspoon (5 ml) roj flaxseed, 3 teaspoons (15 ml) av flaxseed, los yog 1/4 khob (60 ml) walnuts. Rau qhov zoo tshaj plaws sib npaug ntawm cov rog hauv koj cov zaub mov, cov roj txiv roj thiab canola yog qhov kev xaiv zoo tshaj plaws. " Tsis tas li ntawd, "cov txiv ntoo thiab cov noob qoob loo tuaj yeem siv rau qhov chaw muaj roj."
Peb yuav tsum noj ntau npaum li cas ntawm cov txiv ntoo thiab cov noob rau ib hnub? Nws nyob ntawm qhov seem ntawm koj cov khoom noj. Cov neeg tsis noj nqaij tau pom zoo kom noj tsib qhov khoom noj uas muaj protein ntau, thiab ob qho kev noj qab haus huv ntawm cov rog, txiv ntseej, thiab cov noob tuaj yeem pom hauv ib qho ntawm cov kev pabcuam no. Ob qho kev pabcuam ntawm cov txiv ntoo thiab cov noob yuav txaus. Ib qho kev pabcuam ntawm cov txiv ntoo lossis cov noob yog 1 ooj, lossis 2 tablespoons roj.
Muaj txiaj ntsig zoo rau kev noj qab haus huv
Feem ntau cov kev tshawb fawb tham txog cov txiaj ntsig kev noj qab haus huv ntawm cov txiv ntoo thiab cov noob, tshwj xeeb tshaj yog rau cov hlab plawv. Tej zaum qhov no yog vim cov ntsiab lus ntawm cov rog noj qab haus huv thiab fiber ntau hauv lawv, lawv cov khoom antioxidant, uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm tag nrho cov kab mob. Nws tsis yog xov xwm hais tias kab mob plawv yog tus thib ib tua neeg hauv Tebchaws Meskas. Txawm hais tias kev tshawb fawb feem ntau tau tsom mus rau kev noj qab haus huv ntawm cov txiv ntoo, nws zoo li qhov kev noj qab haus huv ntawm cov noob zoo ib yam. Cov kev tshawb fawb qhia tau hais tias nyob rau hauv cov teb chaws uas tib neeg noj ntau cov txiv ntoo, qhov tshwm sim ntawm cov kab mob plawv yog qis dua hauv cov tebchaws uas tib neeg noj ob peb txiv ntoo.
Cov kev tshawb fawb tseem qhia tsis tau tsuas yog txo qis cov roj cholesterol, tab sis kuj muaj kev tuag. Ntau tshaj 34 Hnub Xya Hnub Adventists tau koom nrog txoj kev kawm. Cov neeg uas noj txiv ntseej tsawg kawg tsib zaug hauv ib lub lis piam txo lawv txoj kev pheej hmoo ntawm lub plawv nres los ntawm ib nrab, thiab cov neeg uas noj lawv tsuas yog ib zaug hauv ib lub lis piam txo lawv txoj kev pheej hmoo mob plawv los ntawm 000 feem pua piv rau cov uas tsis tau. leej twg tsis noj txiv ntoo. Lwm txoj kev tshawb fawb ntawm 25 tus poj niam pom tias cov neeg noj txiv ntoo muaj 34 feem pua yuav tsis tshua tuag los ntawm kab mob plawv dua li cov uas tsis tau noj txiv ntoo. Tsis ntev los no, Kev Tshawb Fawb Kev Noj Qab Haus Huv ntawm ntau dua 500 tus poj niam tau pom tias muaj tus kab mob plawv tsawg dua ntawm cov neeg uas noj txiv ntseej ntau zaus piv rau cov uas tsis muaj.
Hauv xyoo 2005, cov kws tshawb fawb tau sau cov ntaub ntawv los ntawm 23 txoj kev tshawb fawb (xws li almonds, txiv laum huab xeeb, pecans, walnuts) thiab xaus lus tias 1,5 mus rau 3,5 cov txiv ntoo hauv ib lub lis piam, ua ib feem ntawm kev noj zaub mov zoo rau lub plawv, txo qis qhov tsis zoo. cov roj (cholesterol) hauv cov ntshav. Tsawg kawg yog ob txoj kev tshawb fawb qhia tau hais tias muaj txiaj ntsig zoo ntawm kev noj pistachios.
Txawm hais tias lawv lub koob npe nrov yog cov khoom noj muaj calorie ntau, cov khoom noj muaj roj ntau, txiv ntoo thiab cov noob tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev poob phaus. Yuav ua li cas? Feem ntau yog vim qab los noj mov. Cov txiv ntoo tau ntseeg tias yuav ua rau muaj kev xav puv, uas pab txo qis kev noj lwm yam khoom noj. Tseeb tiag, kev tshawb fawb tsis ntev los no pom tias cov neeg noj txiv ntoo tsis muaj rog dua li cov neeg tsis noj txiv ntoo. Kev tshawb fawb ntawm 65 tus neeg uas ua raws li qhov kev poob phaus hauv xyoo 2003 pom tias ntxiv almonds rau kev noj haus pab lawv poob phaus sai. Lwm txoj kev tshawb fawb uas cov neeg tuaj koom noj peb ooj ntawm txiv laum huab xeeb ib hnub pom tau tias cov kev kawm nyiam txo lawv cov zaub mov noj txhua hnub. Lawv txaus siab tias nws pab lawv hauv lawv qhov hnyav.
Kev noj txiv ntoo tuaj yeem ua lub luag haujlwm hauv kev tiv thaiv ntshav qab zib. Kev tshawb fawb los ntawm Harvard Lub Tsev Kawm Ntawv Kev Noj Qab Haus Huv tau pom tias kev noj cov txiv ntoo tuaj yeem txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib hauv cov poj niam. Lwm txoj kev tshawb fawb tsis ntev los no qhia tau hais tias noj almonds pab kom tsis txhob noj cov ntshav qab zib tom qab noj mov.
Muaj ob peb txoj kev tshawb fawb tshwj xeeb saib qhov cuam tshuam ntawm cov noob thiab txiv ntoo noj ntawm kev pheej hmoo mob qog noj ntshav. Txawm li cas los xij, peb paub tias qee yam ntawm cov txiv ntoo thiab cov noob, uas yog fiber ntau thiab sterols, txo qhov kev pheej hmoo ntawm qee hom mob qog noj ntshav. Tsis tas li ntawd, tam sim no peb paub tias ntau hom rog nce lossis txo qhov kev pheej hmoo ntawm lub mis thiab lwm yam qog noj ntshav.
Trans fats, pom nyob rau hauv cov zaub mov ua tiav thiab cov khoom siv tsiaj, thiab cov roj saturated, pom nyob rau hauv nqaij qaib nqaij thiab tawv nqaij, thiab cov khoom noj muaj roj ntau, yog qhov ua rau mob hnyav heev. Cov txiv ntoo thiab cov noob muaj ntau cov roj tsis muaj roj (75 mus rau 80 feem pua) thiab yog li yog ib feem tseem ceeb ntawm kev noj zaub mov kom mob qog noj ntshav.
Txiv ntseej thiab noob nyob rau hauv ib tug neeg tsis noj nqaij noj
Feem ntau, cov neeg tsis noj nqaij thiab vegans nyiam noj cov txiv ntoo thiab cov noob ntau dua li cov neeg tsis noj nqaij. Qhov no tsis yog qhov tshwm sim tshiab. Hauv Is Nrias teb, piv txwv li, txiv laum huab xeeb thiab txiv laum huab xeeb tau ua ib feem tseem ceeb ntawm cov neeg tsis noj nqaij noj rau ntau txhiab xyoo. Cov neeg tsis noj nqaij niaj hnub no pom cov txiv ntoo thiab cov noob tsis yog khoom noj txom ncauj, tab sis yog ib feem ntawm lawv cov zaub mov tsis tu ncua.
Ntau yam ntawm txiv ntseej thiab noob
Koj tsis muaj qhov tsis ntseeg tau pom tias muaj ntau ntau yog tias tsis yog ntau pua hom txiv ntoo thiab noob. Yuav xaiv dab tsi? Fried? Raw? Haus luam yeeb? Blanched? ntsim? Fried tsis muaj roj yog zoo dua li kib hauv cov roj, yog tias koj tsuas yog xaiv ntawm lub khw muag khoom noj. Txawm li cas los xij, nws yog qhov zoo dua mus rau tom khw muag khoom noj khoom haus vim tias cov txiv ntseej nyoos thiab cov noob yog qhov kev xaiv zoo tshaj plaws.
Ua noj txiv ntoo thiab noob ua rau qee qhov kev tiv thaiv kev noj qab haus huv tab sis pab kom cov txiv ntoo thiab cov noob tsis lwj. Yog li, thaum yuav cov txiv ntoo nyoos thiab cov noob, koj yuav tsum nrhiav qhov chaw ruaj khov thiab nyab xeeb, vim tias yog khaws cia tsis raug, cov txiv ntoo nyoos thiab cov noob tuaj yeem ua rau muaj kab mob. Yog tias koj yuav cov txiv ntseej flavour, xyuas cov ntawv vim tias gelatin ntxiv rau qee yam khoom qab zib. Cov txiv hmab txiv ntoo haus luam yeeb lossis cov khoom qab zib tuaj yeem muaj cov rog ntxiv, suab thaj, ntsev, monosodium glutamate, thiab lwm yam ntxiv. Ntxiv dua thiab, nws ua rau kev nkag siab los nyeem cov ntawv thiab cia siab feem ntau ntawm cov txiv ntoo nyoos thiab cov noob.
teeb meem zaub mov tsis haum
Ntawm chav kawm, tsis yog txhua txhua kab mob tolerates txiv ntseej thiab noob. Cov txiv ntoo ua xua muaj ntau heev, thiab cov kev ua xua ntawm cov noob kuj tau dhau los ua ntau dua, nrog cov noob hnav saum cov npe ntawm cov tshuaj allergens. Kev ua xua yog tshwj xeeb tshaj yog nyob rau hauv cov menyuam yaus thiab cov hluas.
Cov neeg feem coob uas tsis tuaj yeem zam ib lossis ntau hom txiv ntoo lossis cov noob zam rau lwm tus zoo. Hauv qhov xwm txheej hnyav, tag nrho cov txiv ntoo thiab cov noob yuav tsum raug zam. Rau vegans uas yuav tsum tau txwv tsis pub lawv noj cov txiv ntseej thiab noob, taum thiab lentils yog qhov zoo tshaj plaws hloov pauv, ua ke nrog ntau cov zaub ntsuab, canola roj thiab cov kua txiv hmab txiv ntoo uas muaj omega-3 fatty acids. Hmoov zoo, flaxseed allergies tsis tshua muaj, thiab lawv feem ntau muaj kev nyab xeeb rau cov neeg muaj kev fab tshuaj rau lwm cov noob thiab txiv ntoo.
Nrog rau cov txiv ntoo thiab cov noob hauv kev noj qab haus huv cog qoob loo
Leej twg hais tias tib txoj hauv kev kom txaus siab rau cov txiv ntoo thiab cov noob yog noj puv tes ntawm lawv? Muaj ntau txoj hauv kev zoo los ntxiv lawv rau koj cov zaub mov thiab khoom noj txom ncauj. Yuav luag tag nrho cov txiv ntoo thiab cov noob tuaj yeem toasted lossis hmoov. Ntxiv cov txiv ntoo uas koj nyiam thiab cov noob rau qhuav oatmeal, porridge, mov, pilaf, pasta, ncuav qab zib, muffins, pancakes, waffles, qhob cij, zaub xam lav, ntses, veggie burger, zaub stew, soy yogurt, kua zaub, casseroles, pies, ncuav, dej khov. cream thiab lwm yam khoom qab zib, smoothies thiab lwm yam dej qab zib. Roasting ceev thiab noob muab lawv ib tug qab, nplua nuj tsw. Txoj kev yooj yim tshaj plaws los ci cov txiv ntoo yog muab tso rau hauv qhov cub rau 5 mus rau 10 feeb.
Kev khaws cia kom zoo ntawm txiv ntoo thiab noob
Vim lawv cov ntsiab lus muaj roj ntau, cov txiv ntoo thiab cov noob tuaj yeem mus rancid yog tias raug tshav kub, av noo, lossis lub teeb rau lub sijhawm. Khaws cov txiv ntoo uas tsis muaj plhaub rau rau lub hlis mus rau ib xyoos hauv qhov chaw txias, qhuav. Cov txiv ntoo uas tau yuav hauv khw muag khoom khaws cia rau peb mus rau plaub lub hlis ntawm chav tsev kub hauv lub thawv airtight, lossis txog rau lub hlis hauv lub tub yees, lossis ib xyoos hauv lub tub yees.
Tag nrho cov noob flax tuaj yeem khaws cia rau hauv chav tsev kub hauv lub thawv airtight rau ib xyoos, thiab cov hmoov flaxseed tuaj yeem khaws cia rau hauv lub thawv cua txias, tsaus ntim hauv lub tub yees ntev txog 30 hnub, thiab ntev dua hauv lub tub yees.
Thaum muas, peb xaiv cov txiv ntoo uas huv thiab tsis muaj kab nrib pleb (tshwj tsis yog pistachios, uas yog ib nrab qhib). Noob, paj noob hlis, taub dag, thiab flax noob, nrog rau almonds thiab txiv laum huab xeeb, thiab tejzaum nws muaj ntau lwm yam txiv ntoo thiab noob, tuaj yeem germinated. Sprouted ceev thiab noob muaj nplua nuj nyob rau hauv cov as-ham, thiab enthusiasts hais tias cov as-ham los ntawm sprouts yog absorbed zoo dua li qhuav txiv ntoo thiab noob. Tau kawg, cov khoom noj khoom haus ntawm sprouts yog impressive! Koj tuaj yeem sprouts txiv ntseej thiab noob koj tus kheej, lossis koj tuaj yeem yuav sprouts ntawm lub khw. Muaj ntau phau ntawv thiab lub vev xaib ntawm cov ncauj lus.
Saib rau qhov txhim khu kev qha, paub zoo ntawm cov txiv ntoo thiab cov noob. Xaiv lub lag luam uas muaj kev hloov pauv siab, ua kom paub tseeb tias cov lus qhia txog kev nyab xeeb khoom noj (xws li kev siv hnab looj tes kom zoo, yuav tsum ua kom huv si) ua raws. Txawm tias cov khw muag khoom zoo tshaj plaws tsis yog ib qho kev lees paub ntawm cov txiv ntoo tshiab; Yog tias koj pom qhov tsis hnov tsw tsawg tshaj plaws, xa cov txiv ntoo mus rau tom khw. Yog tias koj nrhiav tsis tau lub khw muag khoom nyob ze uas muaj kev xaiv zoo ntawm cov txiv ntoo tshiab thiab cov noob, mus saib lub khw hauv online. Mus ntsib lub khw muag khoom online uas muaj npe nrov hauv kev tshawb fawb cav qeb duas thiab muaj kev tshuaj xyuas cov neeg siv khoom zoo thiab txoj cai rov qab ncaj ncees. Yog tias koj muaj hmoo, koj tuaj yeem yuav cov khoom ncaj qha los ntawm cov chaw tsim khoom!
Champion Noob: Flax thiab Hemp
Flax noob yog ib qho khoom muaj nqis loj hauv kev noj zaub mov noj. Lawv kuj muaj keeb kwm nthuav. Nws ntseeg tias flax tau pib loj hlob hauv Babylon hauv 3000 BC. Hippocrates siv flax los kho cov neeg mob uas muaj teeb meem digestive ib puag ncig 650 BC. Nyob ib ncig ntawm lub xyoo pua yim, Charlemagne tau dhau txoj cai lij choj xav kom tib neeg ntxiv flax rau lawv cov zaub mov vim nws zoo rau kev noj qab haus huv. Peb tsis tas yuav noj flaxseeds, tab sis nws paub tseeb tias nws yog ib lub tswv yim zoo kom txhua tus saib xyuas lawv txoj kev noj qab haus huv!
Flaxseeds yog ib qho ntawm cov nroj tsuag zoo tshaj plaws ntawm omega-3 fats, lawv kuj muaj lignans, anti-carcinogens, thiab boron, minerals tseem ceeb rau cov pob txha noj qab haus huv. Nws yog qhov zoo tshaj kom noj lawv tag nrho, yog li cov khoom noj muaj txiaj ntsig zoo dua qub (cov noob me me yooj yim nqos tag nrho). Koj tuaj yeem ntxiv cov flaxseed hauv av rau cereals thiab smoothies. Thiab yog tias koj xav tau lub qe hloov rau kev ua noj, sib tov 1 tablespoon ntawm av flaxseeds nrog 3 tablespoons dej.
Hemp noob yog lwm qhov zoo tshaj ntawm omega-3 fatty acids thiab tau siv dav hauv cov khoom noj, mis nyuj, ncuav qab zib thiab ice cream. Cov noob (thiab lawv cov roj) zoo heev.
Vim li cas ho tsis siv roj?
Flax thiab hemp roj muaj cov roj omega-3 ntau dua li tag nrho cov noob. Nws tsis yog ib lub tswv yim phem los siv cov roj nplua nuj omega-3 nyob rau hauv qhov nruab nrab. Tab sis cov roj yuav tsum tsis txhob hloov cov noob, lawv yuav tsum tau muab tso rau hauv cov khoom noj. Tag nrho cov noob muaj fiber ntau thiab lwm yam khoom noj tseem ceeb uas tsis ua rau cov roj.
Cov roj ntau hauv omega-3s lwj sai sai thiab yuav tsum tau muab tso rau hauv tub yees thiab siv ob peb lub lis piam. Cov roj no zoo tagnrho rau cov khaub ncaws hnav khaub ncaws thiab smoothies, tab sis tsis haum rau kev ua noj tshaj qhov hluav taws kub. Noj qab nyob zoo vegans yuav tsum tau noj 1/2 mus rau 1 teaspoon ntawm flaxseed los yog hempseed roj ib hnub twg, nyob ntawm seb qhov seem ntawm cov khoom noj.
Clusion xaus
Yog tias koj yog tus neeg tsis noj nqaij nruj thiab koj mob siab txog koj txoj kev noj qab haus huv, txiv ntseej thiab noob yuav tsum yog ib feem ntawm koj cov khoom noj txhua hnub. Lawv cov khoom noj khoom haus, tsis hais txog lawv cov tsw thiab ntau yam, yuav pab koj npaj cov phiaj xwm noj zaub mov zoo uas noj qab haus huv thiab qab qab li sai tau.