Chia noob yog cov zaub mov noj qab haus huv uas tau siv rau ntau pua xyoo, tab sis tsuas yog nyuam qhuav dhau los ua neeg paub. Chia noob yog yooj yim heev los sib xyaw rau lwm cov khoom noj thiab tseem tsis muaj lub zog saj yog li lawv tuaj yeem suav nrog hauv cov khoom noj niaj hnub. Nyeem rau qee txoj hauv kev kom txaus siab rau cov noob chia, los ntawm kev suav nrog lawv rau hauv koj cov zaub mov noj txhua hnub los sim tawm chia noob paj npleg lossis cov zaub mov txawv.
Kauj ruam
Txoj Kev 1 ntawm 4: Noj Raw Chia Noob
Kauj Ruam 1. Ntxiv cov noob chia rau oatmeal, yogurt, lossis lwm yam khoom noj ntub
Ib qho ntawm txoj hauv kev feem ntau kom txaus siab rau cov noob chia nyoos yog nphoo lawv lossis sib xyaw nrog lwm cov khoom noj. Muab cov noob chia tso rau hauv cov zaub mov ntub kom txog thaum lawv mos thiab chewy kom lawv yooj yim dua rau hauv koj cov tais diav.
- Ntxiv cov noob chia rau koj cov ntawv qhia noj tshais los ntawm kev nphoo 1 lossis 2 diav (15 lossis 30 ml) rau hauv oatmeal, yogurt, lossis noj tshais ua tshais.
- Sib tov 1 lossis 2 diav (15-30 ml) ntawm cov noob chia rau hauv ib lub khob ntawm tsev cheese kom ua rau cov khoom noj txom ncauj noj qab haus huv lossis noj su.
- Ntxiv cov noob chia rau lub khob cij. Siv cov tuna zaub xam lav lossis qe zaub xam lav rau cov qhaub cij, lossis txiv laum huab xeeb lossis txiv laum huab xeeb rau cov qhaub cij qab zib.
Kauj Ruam 2. Sprinkle chia noob hla cov zaub mov kom nws tawg
Yog tias koj cov zaub mov qhuav, cov noob chia tseem yuav tawg, thiab qhov kev ntxhib los mos no nyiam dua los ntawm qee qhov. Txawm hais tias ntawm cov zaub mov ntub, txau cov noob chia saum yuav tsis tsim cov gel yog tias koj tsis sib tov nws.
- Sprinkle chia noob hla txhua hom zaub nyoos.
- Garnish lub paj npleg nrog sprinkling ntawm chia noob.
Kauj Ruam 3. Nkaum cov noob chia hauv cov zaub mov nyoos
Cov kauj ruam no muaj txiaj ntsig tshwj xeeb yog tias ib tus neeg hauv koj tsev neeg tsis kam sim noj cov noob me me.
Sib tov cov noob chia rau hauv cov zaub xam lav zaub xam lav lossis cov nplej zom txias. Ntxiv 2 dia (30 ml) ntawm cov noob chia rau lub tais loj ntawm cov qos yaj ywm zaub xam lav los yog nplej zom zaub xam lav thiab sib tov kom huv si
Kauj Ruam 4. Ua cov granola lo nrog chia noob
Sib tov 2 dia (30 ml) ntawm chia noob rau hauv koj daim ntawv qhia granola uas koj nyiam. Txhawm rau kom tsis txhob ci granola, sib xyaw cov noob chia rau hauv 1 khob hnub sib xyaw, 1/4 khob txiv laum huab xeeb, 1 1/2 khob dov oats, 1/4 khob zib ntab lossis maple phoov, thiab 1 khob txiv ntseej. Tshaj qhov sib tov no rau ntawm daim ntawv ci thiab cia nws tawv hauv lub tub yees. Rau qhov sib txawv saj, koj tuaj yeem ci cov oats ua ntej ntxiv rau hauv lub khob cij, lossis saib rau lwm cov qhob cij granola lo uas xav tau ci.
Kauj Ruam 5. Ua kom muaj qab zib gelatin lossis chia jelly
Ntxiv cov noob chia rau cov txiv hmab txiv ntoo. Ntxiv ntau cov noob chia yuav tsim cov gelatin, thaum tsawg chia noob yuav tsim cov jelly. Koj yuav xav sim ntxiv qhov sib txawv ntawm cov noob chia kom txog thaum koj pom qhov sib piv uas haum rau koj cov txiv hmab txiv ntoo thiab saj.
Feem ntau, 1 1/2 khob (375 ml) ntawm cov txiv hmab txiv ntoo sib xyaw thiab 1/2 khob (125 ml) ntawm cov noob chia yuav tsim cov tuab tuab zoo li kev ntxhib los mos
Txoj Kev 2 ntawm 4: Noj Cov Quav Chia Noob
Kauj Ruam 1. Ua chia porridge
Sib tov 1-2 dia ntawm cov noob chia hauv lub khob (240 ml) ntawm cov mis sov lossis hloov mis. Cia nws zaum li 10-15 feeb kom txog thaum sib xyaw ua cov gel, nplawm qee zaum kom txawm tias tawm ntawm cov noob chia, tom qab ntawd txaus siab tom qab txias lossis rov ua dua ua ntej noj mov. Qhov tsw ntawm qhov sib xyaw no yog qhov tsis zoo, yog li koj yuav txaus siab rau nws ntau nrog cov txiv hmab txiv ntoo txiav, txiv hmab txiv ntoo qhuav, txiv ntseej, lossis zib ntab. Ntxiv ib pinch ntawm cinnamon los yog ntsev ntsev rau saj yog tias koj nyiam.
- Ob dia (30 ml) ntawm chia noob yuav tsim cov tuab tuab. Txo tus nqi yog tias koj xav tau ib tus porridge nyias nyias.
- Ntxiv hmoov los yog kua tsw qab thaum chia ua cov gel rau ntxiv tsw. Sim cocoa hmoov, malt, lossis cider.
Kauj Ruam 2. Zuaj cov noob chia rau hauv hmoov
Puree cov noob chia hauv cov khoom noj khoom haus, rab, lossis kas fes grinder kom txog thaum lawv ua hmoov. Siv cov hmoov chia no tso rau lwm cov hmoov nplej lossis ntxiv rau.
- Yog tias koj siv nws hauv cov tuab tuab, koj tuaj yeem hloov cov hmoov nrog chia hmoov hauv qhov sib npaug.
- Yog tias siv lub khob noom cookie me dua, sib tov ib feem chia noob nrog peb ntu dawb lossis tsis muaj gluten hmoov.
Kauj Ruam 3. Sib tov cov noob chia rau hauv qhob cij lossis ncuav mog qab zib
Hloov chaw ntawm kev sib tsoo chia noob rau hauv hmoov, koj tuaj yeem ntxiv lawv ncaj qha rau ntau yam zaub mov txawv. Ntxiv 3-4 diav (45-60 ml) ntawm cov noob chia rau koj nyiam cov qhob cij tag nrho, muffin, ncuav qab zib oatmeal, pancake, lossis ncuav qab zib ua khob noom cookie.
Kauj Ruam 4. Muab cov noob chia tso rau hauv lub casserole thiab cov tais uas zoo sib xws
Yog tias ib tus neeg hauv koj tsev neeg muaj lub sijhawm nyuaj noj, koj tuaj yeem ntxiv chia noob rau hauv koj lub tais los ntawm kev sib tov lawv. Ntxiv 1/4 khob (60 ml) ntawm cov noob chia rau lasagna lossis casserole tau txais kev pabcuam ntawm cov tais diav qub, lossis ua raws cov lus qhia no:
- Cov nqaij minced sib xyaw ua cov nqaij me lossis cov qhob cij hauv tsev tuaj yeem ua kom khov ntxiv los ntawm kev ntxiv 1 lossis 2 diav (15-30 ml) ntawm cov noob chia rau txhua 450 g ntawm cov nqaij nyuj hauv av tsis txhob siv cov qhob cij.
- Sib tov 2 dia (30 ml) ntawm cov noob chia rau hauv cov qe, omelets, thiab lwm yam kev npaj qe.
- Sprinkle ib pinch ntawm chia noob rau hauv koj nyiam do kib.
Kauj Ruam 5. Tsau cov noob chia kom txog thaum lawv tsim cov gel thiab siv tom qab
Sib tov 1 diav (15 ml) ntawm cov noob chia nrog 3 mus rau 4 diav (45-60 ml) dej thiab cia zaum li 30 feeb, nplawm qee zaum los ua gel. Sib tov cov noob chia nrog txog li 9 diav (130 ml) dej yog tias koj xav tau cov kua nplaum me dua. Cov gel no tuaj yeem tso rau hauv tub yees thiab nyiam txog li ob lub lis piam. Ua cov chia gel ua ntej yuav txuag sijhawm thiab xyuas kom tsis muaj cov noob qhuav qhuav ntxiv lawm thaum koj ntxiv rau lwm yam zaub mov.
Koj tuaj yeem siv cov gel no hloov pauv qe hauv cov ncuav qab zib. 5 dia (75 ml) ntawm gel yog zoo ib yam li qe. Txawm li cas los xij, koj yuav tsum tsis txhob siv cov gel no los hloov qe hauv cov zaub mov omelet lossis lwm yam zaub mov txawv uas siv tsuas yog qe
Kauj Ruam 6. Ntxiv cov kua zaub thiab kua ntses nrog cov noob chia
Ntxiv 2-4 diav (30-60 ml) ntawm cov noob chia rau lub tais ntawm txhua hom kua zaub, stew, ntses, lossis kua zaub. Tawm rau 10-30 feeb lossis kom txog thaum tuab. Qee zaum ua kom du tawm ntawm cov noob qoob loo.
Txoj Kev 3 ntawm 4: Nkag Siab Chia Noob Ntxiv
Kauj Ruam 1. Paub cov txiaj ntsig kev noj haus
Cov txiaj ntsig kev noj qab haus huv ntawm cov noob chia qee zaum tau tshaj tawm hauv xov xwm lossis hauv tus kheej kev paub. Txawm li cas los xij, cov zaub mov no muaj lub zog siab (ib nrab vim yog lawv cov rog ntau) thiab yog qhov zoo ntawm ntau cov as -ham. Kwv yees li 2 diav lossis 30 ml ntawm cov noob chia qhuav muaj txog 138 calories (138 kcal), 5 g protein, 9 g rog, thiab 10 g fiber. Chia cov noob muab cov khoom noj kom txaus ntawm cov calcium, magnesium, thiab potassium, txawm tias hauv qhov me me. Cov zaub mov no yog qhov zoo ntawm cov tshuaj tiv thaiv kab mob, tseem muaj omega 3 fatty acids (zom tau yooj yim) hauv qhov nruab nrab, thiab ob qho khoom noj muaj txiaj ntsig zoo rau lub cev kev noj qab haus huv.
Kauj Ruam 2. Tsis txhob ntseeg lwm yam kev thov yooj yim
Cov neeg thov hais tias chia noob tuaj yeem poob phaus, txhim kho kev noj qab haus huv hauv plawv, thiab txhim kho kev ua kis las ncaws pob tsis tau lees paub los ntawm kev tshawb fawb tshawb fawb. Ntau tshaj ib txoj kev tshawb fawb tau ua tsis tiav los nrhiav qhov txiaj ntsig zoo no los ntawm kev siv cov noob chia. Txawm li cas los xij, qhov no tsis txhais tau tias cov noob chia tsis yog zaub mov noj qab haus huv. Txawm li cas los xij, tsis txhob cia siab tias cov zaub mov no yuav hloov pauv koj kev noj qab haus huv lossis lub cev muaj zog yam tsis hloov koj li kev noj zaub mov lossis kev coj ua.
Kauj Ruam 3. Xaiv qhov me me
Piv rau lawv qhov loj me, chia noob yog nplua nuj hauv calories thiab rog, thiab tuaj yeem muab cov txiaj ntsig kev noj haus tseem ceeb txawm tias nyob hauv ib feem me me. Cov ntsiab lus muaj fiber ntau hauv cov noob chia tuaj yeem ua rau muaj teeb meem zom zaub mov yog tias noj ntau ntau. Thaum tsis muaj "nom tswv" ua haujlwm qhia me me, koj yuav xav txwv koj li kev siv cov noob chia rau 2-4 diav (30-60 ml) txhua hnub, tshwj xeeb tshaj yog tias nws yog koj thawj zaug sim nws.
Kauj Ruam 4. Paub saj thiab kev ntxhib los mos ntawm chia noob
Tsis muaj qhov sib ntxiv ntawm lwm cov khoom xyaw, chia noob yog qhov muag thiab tsis qab. Txawm li cas los xij, thaum sib xyaw nrog kua, chia noob yuav nthuav mus rau hauv cov gel uas qee tus neeg nyiam, tab sis tsis yog lwm tus. Hmoov zoo, cov yam ntxwv no ua rau chia noob yooj yim los sib xyaw nrog lwm cov khoom noj. Koj tuaj yeem txaus siab rau cov noob chia qhuav, sib xyaw lossis ua noj nrog lwm cov tais diav. Tsis muaj ib qho kev xaiv yuav siv nws li cas tau raug pov thawj los muab cov txiaj ntsig zoo dua li lwm qhov.
Yog tias noj ncaj, cov noob chia yuav sib xyaw nrog cov qaub ncaug hauv qhov ncauj thiab pib tsim cov kua nplaum
Kauj Ruam 5. Yuav cov khoom zoo, qib zaub mov chia
Txawm hais tias cov noob siv tib yam li chia noob rau tsiaj thiab nroj tsuag, koj yuav tsum haus chia noob uas tau ntim thiab muag tshwj xeeb rau zaub mov. Yog tias koj noj chia cov noob rau cog, xyuas kom lawv loj hlob zoo thiab tsis muaj tshuaj tua kab lossis lwm yam khoom xyaw uas ua rau lawv tsis muaj kev nyab xeeb rau tib neeg noj.
- Cov noob Chia tuaj yeem yuav tau ntau lossis ntxiv rau ntawm qee lub khw muag khoom noj qab haus huv lossis online.
- Thaum cov noob chia feem ntau kim dua li lwm cov nplej, nco ntsoov tias lub hnab loj ntawm cov noob chia yuav tsum nyob ntev rau koj yog tias koj tsuas noj 1 lossis 2 qhov me me raws li tau piav qhia saum toj no.
Kauj Ruam 6. Siv cov noob chia nrog ceev faj yog tias koj muaj teeb meem raum
Yog tias koj muaj lub raum tsis ua haujlwm lossis muaj teeb meem kev noj qab haus huv uas cuam tshuam rau kev ua haujlwm ntawm lub raum, zam kev noj cov noob chia lossis tsuas yog haus ntau npaum li tau pom zoo los ntawm kws qhia zaub mov noj zaub mov lossis kws kho mob. Zaub protein thiab cov ntsiab lus potassium ntau tuaj yeem ua rau khaus ntawm daim tawv nqaij, lub plawv tsis sib xws, lossis cov leeg tsis muaj zog yog tias tsis zom zaub mov kom raug.
Txoj Kev 4 ntawm 4: Haus Chia Noob
Kauj Ruam 1. Ntxiv cov noob chia rau koj cov smoothie
Ua ntej muab cov dej sib tov los yog co, ntxiv 1 lossis 2 diav (15-30 ml) ntawm cov noob chia rau hauv rab los yog cov khoom noj ua ke nrog rau cov khoom xyaw uas seem.
Kauj Ruam 2. Ua "chia fresca
" Sib tov 2 dia (10 ml) ntawm cov noob chia nrog 310 ml dej, kua txiv ntawm 1 txiv qaub lossis txiv qaub, thiab me ntsis zib ntab lossis agave kom tsw.
Kauj Ruam 3. Sib tov cov noob chia rau hauv kua txiv lossis tshuaj yej
Ntxiv 1 tablespoon (15 ml) ntawm cov noob chia rau 250 ml ntawm cov kua txiv hmab txiv ntoo, tshuaj yej, lossis lwm yam dej kub lossis dej sov. Cia cov dej haus zaum ob peb feeb kom cov noob chia tuaj yeem nqus tau qee cov kua thiab ua kom cov dej haus kom tuab.
Lub tswv yim
- Chia noob yog me me thiab zoo li plam ntawm koj cov hniav thaum noj. Xav txog kev npaj tus pas txhuam hniav lossis txhuam hniav kom koj tuaj yeem ntxuav koj cov hniav tom qab siv cov noob chia, tshwj xeeb yog cov noob chia qhuav.
- Thaum sown, chia noob tuaj yeem siv tau zoo li alfalfa. Koj tuaj yeem suav nws hauv cov zaub nyoos thiab qhaub cij.
