Sib nrug los ntawm kev nplua nuj nyob hauv fiber ntau thiab omega-3 fatty acids, flaxseeds kuj tseem siab hauv phytochemicals hu ua lignans. Ib diav ntawm flaxseed hmoov muaj 3 grams polyunsaturated fatty acids, suav nrog omega-3s, thiab 3 grams fiber. Flaxseeds tuaj yeem txhim kho kev zom zaub mov thiab daws qhov quav. Cov zaub mov zoo no tseem tuaj yeem pab txo qis cov qib roj cholesterol hauv cov ntshav thiaj li txo qis kev pheej hmoo ntawm kev mob plawv.
Kauj ruam
Ntu 1 ntawm 3: Ntxiv Flaxseeds rau Koj Noj
Kauj Ruam 1. Pib haus flaxseed me me
Flaxseed hmoov, tseem hu ua "av flaxseed" lossis "flax pluas noj", tuaj yeem ua rau tsam plab thiab tsis xis nyob yog tias koj tsis muab sijhawm rau koj lub cev kho. Yog tias koj tab tom pib noj flaxseed, pib nrog 1 diav (14 g) ib hnub, thiab maj mam nce tus nqi.
Tsis txhob ntau tshaj 2 txog 4 diav (28-56 grams) ntawm flaxseed ib hnub
Kauj Ruam 2. Yog tias ua tau, noj cov hmoov flaxseed, es tsis yog flaxseeds
Koj tuaj yeem noj tag nrho flaxseeds thiab tseem tau txais txiaj ntsig kev noj haus. Txawm li cas los xij, flaxseed hmoov tso cai rau lub cev zom cov flaxseeds thiab txheej txheem lawv kom raug. Yog li, lub cev tau txais txiaj ntsig kev noj qab haus huv ntau tshaj los ntawm flaxseed.
Kauj Ruam 3. Nws yog qhov zoo tshaj plaws kom tsis txhob haus flaxseed yog tias koj muaj teeb meem hauv plab
Flaxseeds tuaj yeem ua rau tsam plab thiab tsis xis nyob hauv plab. Yog tias tam sim no koj muaj teeb meem hauv plab xws li mob raws plab lossis mob raws plab, diverticulitis (mob hnyuv loj), lossis mob plab hnyuv, tsis txhob noj flaxseed vim nws tuaj yeem ua rau mob hnyav dua.
Kauj Ruam 4. Tsis txhob haus flaxseed yog tias koj muaj qhov tsis haum lossis rhiab rau flaxseed
Koj yuav tsum zam nws yog tias koj muaj kev tsis haum rau roj flaxseed, lossis tsis haum rau tsev neeg Linaceae cog.
Cov tsos mob ntawm kev tsis haum tshuaj suav nrog khaus tes, khaus khaus, khaus thiab dej hauv qhov muag, xeev siab, raws plab thiab ntuav tom qab siv flaxseed
Kauj Ruam 5. Tham nrog koj tus kws kho mob ua ntej noj flaxseed yog tias koj muaj lwm yam tshuaj
Tham nrog kws kho mob ua ntej koj haus flaxseed kom tsis txhob muaj teeb meem kev noj qab haus huv.
Yog tias koj muaj mob qog noj ntshav hauv lub mis, txwv kev siv flaxseed mus rau 2-3 diav ib hnub thiab zam cov noob flaxseed. Tham nrog koj tus kws kho mob thiab pab kws kho mob ua ntej pib ntxiv flaxseed rau koj cov zaub mov noj
Ntu 2 ntawm 3: Siv Flaxseed Hmoov
Kauj Ruam 1. Yuav cov noob flax
Muas tag nrho flaxseeds yog tias koj muaj kas fes grinder lossis lub tshuab ua kom muaj zog me me, xws li Magic Bullet, raws li tag nrho flaxseeds yuav hla koj lub cev yam tsis muaj mob thiab koj yuav tsis tau txais txiaj ntsig kev noj qab haus huv uas koj xav tau los ntawm cov khoom noj no.
Kev yuav cov hmoov flaxseed kuj tseem tuaj yeem yog qhov kev xaiv zoo vim tias koj tsis tas yuav zom cov flaxseed koj tus kheej
Kauj Ruam 2. Zuaj tag nrho flaxseeds hauv lub kas fes grinder ua ntej siv
Koj tseem tuaj yeem siv tshuaj khib thiab pestle los zom cov noob flax. Tsis tas yuav tsum tau zom cov noob flax zoo heev lossis ua hmoov. Koj tsuas yog yuav tsum tau zom nws rau hauv qhov ntau me me thiaj li lub cev tuaj yeem zom nws kom raug.
Kauj Ruam 3. Siv av flaxseed los sib tov ua lwm cov kua
Koj tuaj yeem sib xyaw av flaxseed rau hauv cov kua lossis haus nws hauv cov kua cais. Koj txoj hnyuv yuav txhaws me ntsis yog tias koj noj flaxseed yam tsis tau haus dej ntau lossis kua.
Kauj Ruam 4. Tsau cov noob flax ua ntej koj muab lawv sib tov rau hauv koj cov kua los yog kua txiv
So hauv av flaxseed yuav muab nws mos, chewy kev ntxhib los mos uas sib tov zoo hauv cov dej qab zib lossis kua txiv.
- Ntxiv ib diav ntawm av flaxseed rau lub tais. Ncuav dej txaus los npog cov noob kom tiav thiab npog lub tais. Tsau cov noob flax thaum hmo ntuj.
- Ntxiv puffed flaxseeds rau koj thaum sawv ntxov smoothie lossis kua txiv. Muab los yog sib tov zoo rau hauv smoothies lossis kua txiv. Flaxseeds muaj qhov tsw qab, ua rau lawv zoo rau kev sib xyaw ua txiv hmab txiv ntoo thiab zaub smoothies.
Kauj Ruam 5. Sprinkle flaxseeds rau hauv yogurt lossis cereal
Av flaxseeds kuj tseem zoo rau kev sib xyaw rau hauv cov roj tsawg yogurt lossis cov nplej tsis muaj suab thaj. Koj kuj tseem tuaj yeem ntxiv cov flaxseed rau cov zaub mov kub rau qhov tsw qab thiab muaj txiaj ntsig kev noj qab haus huv ntxiv.
Kauj Ruam 6. Ntxiv cov noob flax rau cov zaub nyoos lossis kua zaub
Roast av flaxseed hauv qhov cub tangkring lossis qhov cub me me. Nco ntsoov tias flaxseeds tsis hlawv. Sprinkle tshaj zaub nyoos los yog kua zaub rau ib qho crunchy, nutty tsw.
Kauj Ruam 7. Ntxiv flaxseeds rau muffins, ncuav qab zib, thiab khoom qab zib
Av flaxseed tuaj yeem yog qhov kev xaiv zoo rau cov zaub mov qis-carb, cov zaub mov muaj fiber ntau. Ntxiv flaxseed rau muffins, ncuav qab zib, thiab ncuav qab zib yuav ua rau koj cov khoom ci ci ci, muag muag thiab zoo rau koj.
- Sim ua daim ntawv qhia ib feeb no flaxseed muffin. Ua ke khob av flaxseed nrog diav ci dej qab zib, teaspoon Stevia (lossis lwm yam qab zib hloov), 1 teaspoon cinnamon, 1 qe, thiab 1 teaspoon txiv maj phaub roj hauv lub khob me me, nyab xeeb lossis lub tais.
- Muab lub khob lossis lub tais tso rau hauv lub microwave, xaiv qhov "siab" teeb thiab khiav lub microwave rau 1 feeb.
- Koj tuaj yeem ntxiv cov txiv hmab txiv ntoo khov xws li blueberries lossis khov strawberries rau qhov sib xyaw. Yog tias koj ntxiv cov txiv hmab txiv ntoo khov, muab lub khob lossis lub tais tso rau hauv lub microwave, teeb nws rau "siab" thiab khiav lub microwave rau ib feeb thiab ib nrab.
- Tshaj ib co butter ntawm muffins thiab txaus siab rau cov uas tsis muaj carb, cov khoom noj muaj fiber ntau.
Kauj Ruam 8. Khaws av flaxseeds hauv lub thawv ntim cua
Av flaxseeds tuaj yeem nyob ntev li ob peb lub hlis yog tias khaws cia hauv lub thawv ntim cua.
Kauj Ruam 9. Khaws tag nrho cov noob flaxseed hauv lub tub yees
Khaws tag nrho flaxseeds hauv lub tub yees yuav ua rau lawv tshiab thiab npaj zom thaum twg koj xav tau.
Ntu 3 ntawm 3: Siv Hemp Noob Roj
Kauj Ruam 1. Nrhiav cov roj flaxseed ntawm koj lub khw muag khoom noj qab haus huv hauv koj cheeb tsam
Kev siv roj flaxseed tuaj yeem yog txoj hauv kev yooj yim thiab nyab xeeb kom tau txais txiaj ntsig ntawm flaxseeds yam tsis tas yuav zom lawv. Ib qho ntxiv, roj flaxseed tuaj yeem ua kom lub cev zoo rau ntawm daim tawv nqaij.
Kauj Ruam 2. Muab cov roj flaxseed tso rau hauv cov zaub xam lav thiab kua zaub
Koj tseem tuaj yeem haus 2-3 teaspoons ntawm cov roj flaxseed ib hnub sib xyaw rau hauv ib khob dej lossis dej qab zib.
Kauj Ruam 3. Tsis txhob siv roj flaxseed rau ua noj
Cov roj flaxseed muaj cov pa luam yeeb qis (ua kom sov sai) yog li nws tsis tuaj yeem tiv taus cua sov los ntawm lub qhov cub thiab tsis pom zoo rau lub qhov cub ua noj.
Kauj Ruam 4. Khaws cov roj flaxseed hauv lub tub yees tom qab siv tas
Flaxseed roj ua tsis ruaj tsis khov thaum raug cua sov. Yog li, khaws nws hauv lub tub yees tom qab siv tas.
Lub tswv yim
- Khaws flaxseeds hauv lub tub yees tuaj yeem ua rau lawv nyob ntev dua!
- Haus dej kom ntau txaus txwv tsis pub flaxseeds yuav ua rau cem quav.
- Flaxseed hmoov tuaj yeem yog txoj hauv kev yooj yim kom tau raws li qhov xav tau fiber ntau (tsis txhob hnov qab dej!)
Ceeb toom
- Tsis txhob siv cov roj flaxseed/linseed uas tsw ntxhiab lossis ua nplaum! Flaxseed zoo li qhov no tuaj yeem cuam tshuam rau kev noj qab haus huv.
- Cov roj flaxseed tuaj yeem ua rau puas tau yooj yim yog tias tsis khaws cia hauv qhov xwm txheej zoo. Khaws cov roj rau hauv qhov tsaus ntuj, tiv thaiv UV lub raj mis, hauv qhov chaw txias, tsaus.
- Cov roj flaxseed tsis tuaj yeem siv rau kev ua kom sov siab xws li kib vim tias cov roj yuav lwj thiab ua rau muaj kev phom sij.
