Txawm hais tias lawv qhov me me, flaxseed yog cov zaub mov muaj txiaj ntsig zoo. Ntxiv nrog rau qhov ua tau zoo heev ntawm cov roj ntsha tseem ceeb, flaxseeds kuj muaj cov khoom qab zib thiab zoo rau cov khoom ci. Cov txiaj ntsig ntawm flaxseed suav nrog txhim kho kev noj qab haus huv hauv lub plawv, ua kom zoo ntawm lub cev ib txwm muaj, thiab muaj peev xwm muab kev tiv thaiv los ntawm ntau hom mob qog noj ntshav. Yog tias koj xav kawm paub yuav noj flaxseed li cas, ua raws cov theem no. Koj tuaj yeem zom cov noob flax ua hmoov, siv cov roj flaxseed, lossis siv cov roj flaxseed ntxiv.
Kauj ruam
Txoj Kev 1 ntawm 3: Npaj Noob Noob Noob
Kauj Ruam 1. Tawm flaxseed tag nrho
Cov flaxseeds me me, tag nrho, yog qhov loj me me ntxiv rau koj cov zaub mov noj. Nco ntsoov tias koj zom nws kom zoo los pab nws zom zaub mov kom zoo koj thiaj tuaj yeem sau cov txiaj ntsig kev noj haus uas nws muaj. Cov noob flax tuaj yeem khaws cia tshiab rau 6-12 lub hlis ntawm chav sov, thiab txog li ib xyoos hauv lub tub yees.
Kauj Ruam 2. Puree cov noob flax
Cov omega-3 fatty acids uas muaj nyob hauv flaxseeds muaj nyob hauv cov noob thiab yog li cov noob no yuav tsum tau qhib rau cov khoom noj muaj txiaj ntsig uas koj tuaj yeem tau txais. Koj tuaj yeem zom flaxseeds siv lub tshuab kas fes los yog seasoning kom ntseeg tau tias koj tau txais txiaj ntsig ntawm flaxseeds. Flaxseed hmoov tuaj yeem khaws cia rau ib lub lim tiam ntawm chav sov lossis ob lub hlis hauv lub tub yees.
Kauj Ruam 3. Siv cov roj flaxseed
Yog tias koj xav tau txais txiaj ntsig ntawm flaxseed yam tsis ntxiv lossis hloov pauv saj thaum ntxiv rau koj cov zaub mov noj, yuav cov flaxseed ntxiv thiab noj ib ntsiav tshuaj txhua hnub.
Kauj Ruam 4. Haus cov roj flaxseed
Koj tseem tuaj yeem yuav flaxseed hauv cov kua thiab ntxiv rau koj cov dej haus. Cov roj flaxseed muaj qhov tsw qab zoo ib yam li thaum nws nyob hauv nws daim ntawv tiam sis tsis muaj qhov ntxhib ntxhib.
Kauj Ruam 5. Siv 2-3 dia flaxseed rau ib qho
Yog tias koj tsuas yog ntxiv nws rau ib hom zaub mov, qhov kev sib piv no yuav muab txiaj ntsig yam tsis cuam tshuam rau saj ntawm koj cov zaub mov.
Txoj Kev 2 ntawm 3: Ntxiv Flaxseeds rau Qab Zib
Kauj Ruam 1. Ntxiv flaxseeds rau koj cov cereal lossis oatmeal rau pluas tshais
Flaxseeds ntxiv qhov tshiab, tsw qab rau koj cov zaub mov tshaib plab. Sim ntxiv me ntsis txiv hmab txiv ntoo tshiab txhawm rau ntxiv qhov ntxiv tsw ntawm flaxseed hauv koj cov zaub mov.
Kauj Ruam 2. Ntxiv flaxseeds rau yogurt lossis kua txiv hmab txiv ntoo
Ntxiv tag nrho flaxseeds rau kev ntxhib los mos zoo uas ua rau kom muaj txiaj ntsig zoo ntawm koj cov khoom noj txom ncauj.
Kauj Ruam 3. Sib tov flaxseeds rau hauv lub khob cij lossis muffin sib tov
Xaiv koj nyiam muffin lossis qhob cij daim ntawv qhia thiab ntxiv txog 1/4 khob ntawm flaxseed rau ib daim ntawv qhia. Raws li qhov tshwm sim, koj cov qhob cij lossis muffin yuav muaj kev ntxhib los mos uas yog qab thiab txaus nyiam.
- Koj tseem tuaj yeem siv av flaxseed thiab dej hloov qe.
- Rau ib lub qe, qhov sib piv yog 1 tablespoon ntawm flaxseed thiab 3 diav dej.
Kauj Ruam 4. Ntxiv flaxseeds mus rau cov dej haus uas muaj dej qab zib (ua kom du, tuab ua los ntawm kev sib tov cov txiv hmab txiv ntoo tshiab nrog mis, yogurt, lossis mis nyuj khov)
Txiv hmab txiv ntoo smoothies yuav ua tiav ntau ntxiv nrog ntxiv ntawm flaxseed uas muaj cov qab ntxiag thiab kev ntxhib los mos. Ua kom muaj txiaj ntsig zoo ntawm fiber hauv koj cov smoothie los ntawm kev ntxiv ntxhib ib diav ntawm ib qho kev pab.
Kauj Ruam 5. Suav cov flaxseeds hauv koj cov kib kib
Ntxiv cov flaxseeds mus rau lub khob noom cookie rau lub khob cij thiab tso cov flaxseeds rau txheej lub khob cij ua ntej kib hauv lub lauj kaub. Flaxseeds tsis tsuas yog ntxiv qhov ntxhib ntxhib zoo nkauj, tab sis qhov saj kuj mus tau zoo heev nrog cov tsoos qhob cij kib ib txwm. Koj tuaj yeem siv tag nrho flaxseeds lossis hauv cov hmoov.
Kauj Ruam 6. Ua flaxseed ncuav qab zib
Ntxiv flaxseed rau koj nyiam ua khob noom cookie. Cov ncuav qab zib nrog cov txiv hmab txiv ntoo qhuav, txiv ntseej, oatmeal, thiab lwm yam khoom xyaw me me yuav saj zoo dua yog tias lawv tau ntim nrog flaxseed.
Txoj Kev 3 ntawm 3: Ntxiv Flaxseeds rau Cov Khoom Noj Qab Zib
Kauj Ruam 1. Sprinkle flaxseeds ntawm koj cov zaub xam lav
Cov txiv ntoo feem ntau yog qhov zoo ntxiv rau zaub nyoos, thiab flaxseeds tuaj yeem muab cov txiaj ntsig zoo ib yam. Cov nplooj ntsuab tsaus zoo li cov zaub ntsuab yog qhov tshwj xeeb tshaj yog thaum ntxiv flaxseed.
Kauj Ruam 2. Tsho cov nqaij lossis zaub nrog cov hmoov flaxseed
Ntxiv cov flaxseeds rau koj cov hmoov sib xyaw ua ke, nrog rau lwm cov txuj lom, kom muab koj cov nqaij lossis zaub nyiam ua kom zoo nkauj thiab tsw qab.
Kauj Ruam 3. Sib tov flaxseeds rau hauv cov nqaij, meatloaf thiab casseroles
Yog tias koj yuav tsum zais flaxseeds hauv ib lub tais rau koj tsev neeg noj, ntxiv flaxseed rau cov zaub nyoos xws li ib qho ntawm cov tais diav no, yog li lawv tuaj yeem sau cov txiaj ntsig yam tsis paub tias nws nyob hauv phaj.
Kauj Ruam 4. Ua cov hmoov ci, crackers lossis flaxseed chips
Ntxiv tag nrho flaxseeds rau ib qho ntawm cov zaub mov carbohydrates kom nce tus nqi noj qab haus huv ntawm koj cov pluas noj.
Ceeb toom
- Flaxseeds yog laxative yog tias noj ntau dhau ntawm qhov pom zoo. Xyuas kom koj noj nws tsuas yog qhov koob tshuaj pom zoo.
- Raw flaxseeds (hmoov thiab tag nrho) muaj cov tshuaj cyanide ntau. Tsis txhob noj ntau tshaj ob dia ntawm flaxseed nyoos ib hnub. Cov txheej txheem ntawm cov cua sov flaxseed yuav rhuav tshem cov tshuaj sib xyaw cyanide, yog li ci cov flaxseeds nyoos yog tias tsis ntseeg.
Lub tswv yim
- Tag nrho flaxseeds yuav tsis muab cov txiaj ntsig kev noj qab haus huv ib yam li av flaxseeds vim tias tawv nqaij nyuaj rau zom. Txawm li cas los xij, tsis muaj kev tshawb fawb kho mob uas txhawb nqa qhov kev thov tias av flaxseed zoo dua li tag nrho flaxseed.
- Khaws flaxseeds hauv lub thawv tsaus hauv lub tub yees.
- Yog tias koj yuav cov flaxseeds uas tau tsim los ua kua, cov roj flaxseed yuav tawg sai txawm tias khaws cia hauv tub yees. Khaws rau hauv lub tub yees thiab siv sai. Tsis txhob yuav cov roj flaxseed hauv qhov ntau kom nws tsis mus pov tseg.
