Flaxseed, tseem hu ua flaxseed, yog nrov rau nws cov txiaj ntsig kev noj qab haus huv. Flaxseeds yog nplua nuj nyob hauv alpha linoleic acid (ALA). ALA yog omega-3 fatty acid uas tuaj yeem txo qhov kev pheej hmoo mob plawv, mob caj dab, thiab lwm yam teeb meem kev noj qab haus huv. Tsis tas li ntawd, flaxseed yog nplua nuj nyob hauv fiber ntau li ntawd nws tuaj yeem pab nrog cem quav. Ntau qhov kev tshawb fawb tau qhia tias phytoestrogens hauv flaxseed tuaj yeem pab tiv thaiv lub cev tiv thaiv qee yam mob qog noj ntshav. Kev siv flaxseed ntxiv tuaj yeem muaj txiaj ntsig zoo rau koj kev noj qab haus huv thiab koj tuaj yeem ntxiv flaxseed rau koj cov zaub mov noj hauv ntau txoj hauv kev.
Kauj ruam
Txoj Kev 1 ntawm 2: Yuav Noob Noob
Kauj Ruam 1. Paub tias yuav yuav dab tsi
Flaxseeds yog cov noob me me, tiaj thiab oval hauv cov duab. Piv rau cov noob paj noob hlis, flaxseeds muaj qhov me me me me. Flaxseed tuaj yeem pom nyob hauv ntau daim ntawv thiab txhua tus muaj cov khoom sib txawv.
Flaxseed muaj ntau yam sib txawv, qee qhov yog xim liab, xim av kom kub. Cov xim ntawm cov noob tsis qhia txog cov khoom noj sib txawv, tab sis cov noob yuav muaj qhov txawv me ntsis. Koj tuaj yeem sim ntau yam sib txawv thiab txiav txim seb cov noob twg nyiam tshaj plaws. Qee lub khw muag khoom noj ntuj yuav tso cai rau koj sim lawv hauv khw yog li koj tsis tas yuav yuav ntau yam
Kauj Ruam 2. Yuav tag nrho cov noob flax
Tag nrho flaxseeds yog cov noob me me uas tsis tawg. Tag nrho cov flaxseeds muaj fiber ntau thiab nyob ntev dua. Ntxiv rau, tag nrho cov noob tuaj yeem ua tiav rau ntau lub hom phiaj. Qhov tsis zoo ntawm tag nrho flaxseeds yog tias lub cev yuav tsis tuaj yeem zom cov noob kom cov as -ham tsis tau nqus tag nrho thiab raug pov tseg.
Koj tuaj yeem yuav tag nrho flaxseeds thiab zom lawv hauv rab los yog kas fes grinder
Kauj Ruam 3. Yuav cov hmoov flaxseed
Flaxseed pluas noj, lossis pluas noj pluas mov, yog cov noob hauv av. Flaxseed hmoov yog me ntsis coarser dua li hmoov nplej thiab muaj cov ntxhiab tsw qab thiab tsw. Koj tuaj yeem yuav cov hmoov flaxseed lossis ua koj tus kheej hauv tsev. Flaxseed hmoov ua rau lub cev nqus tau tag nrho nws cov as -ham. Hmoov tsis zoo, flaxseed hmoov tsis nyob ntev. Thaum lub ntim tau qhib, cov hmoov flaxseed tsuas tuaj yeem siv tau ob peb lub lis piam thiab yuav tsum tau muab cia rau hauv qhov chaw txias, qhov tsaus ntuj kom tswj tau nws qhov zoo tshaj plaws. Yog tias tsis khaws cia hauv pob mylar, hmoov flaxseed yuav plam feem ntau ntawm nws cov ntsiab lus noj haus, lossis cov tshuaj sib xyaw, hauv 24 teev. Txhawm rau kom cov hmoov flaxseed kav ntev mus ntev, nco ntsoov tias koj khaws nws hauv lub hnab ntim rov qab uas rov ntim tau.
Kauj Ruam 4. Yuav cov noob flaxseed ntau yog tias ua tau
Ntau lub khw muag khoom noj khoom haus ntuj muag ntau flaxseed. Tej flaxseeds feem ntau pheej yig dua li ntim flaxseeds thiab koj tuaj yeem yuav me me lossis ntau npaum li koj xav tau. Flaxseeds feem ntau muag rau IDR 75,000 toj ib kg, nyob ntawm qhov koj yuav lawv.
Kauj Ruam 5. Yuav cov roj flaxseed
Cov roj flaxseed tuaj yeem yog qhov kev xaiv yooj yim kom tau txais txiaj ntsig kev noj qab haus huv ntawm flaxseed. Khaws cov roj hauv lub tub yees kom nws tshiab.
Tsis zoo li tag nrho flaxseed lossis flaxseed hmoov, flaxseed roj tsis muaj phytoestrogens. Txawm li cas los xij, roj flaxseed muaj alpha linoleic fatty acid, uas muaj txiaj ntsig kev noj qab haus huv
Txoj Kev 2 ntawm 2: Ntxiv Flaxseeds rau Zaub Mov
Kauj Ruam 1. Ntxiv hmoov flaxseed rau koj cov kua mis los yog smoothie
Ib diav ntawm flaxseed hmoov yog txaus kom tau raws li koj cov kev xav tau omega-3 niaj hnub thiab yuav tsis hloov pauv qhov saj ntawm koj cov kua mis nyeem qaub los yog smoothie. Ib qho ntxiv, flaxseed hmoov kuj tseem ntxiv cov fiber ntau rau yogurt thiab smoothies. Cov ntsiab lus fiber ntau hauv cov noob rama muaj txiaj ntsig zoo rau tshem tawm lub cev pov tseg.
Kauj Ruam 2. Ntxiv hmoov flaxseed rau lub khob noom cookie
Flaxseed hmoov tuaj yeem ntxiv rau ncuav qab zib hauv cov khoom me me lossis loj. Flaxseed hmoov ua rau cov txiv ntoo ci ci uas ua tau zoo nrog cov qab zib lossis qab zib ntawm cov ncuav. Qee qhov zaub mov txawv uas siv cov hmoov flaxseed feem ntau yog qhob cij lossis muffins. Flaxseed hmoov tseem ruaj khov ntawm qhov kub kom tag nrho cov as -ham tseem tuaj yeem nyiam tom qab txheej txheem ci. Ib qho ntxiv, flaxseed hmoov muab ntxiv fiber ntau hauv lub ncuav mog qab zib yam tsis cuam tshuam rau kev ntxhib los mos thiab saj.
Flaxseed muaj roj ntau, yog li koj tuaj yeem ntxiv nws los hloov cov roj hauv cov ncuav qab zib. Siv ib khob hmoov flaxseed es tsis txhob khob roj (3: 1 piv piv)
Kauj Ruam 3. Hloov lub qe nrog flaxseed
Flaxseeds tuaj yeem siv los hloov qe hauv cov ncuav qab zib rau vegans. Sib tov 1 tablespoon ntawm flaxseed hmoov thiab 2.5-3 diav dej thiab cia nws zaum li tsib feeb. Qhov sib xyaw no tuaj yeem hloov 1 lub qe hauv daim ntawv qhia ncuav mog qab zib.
Tsis yog txhua daim ntawv qhia zaub mov tuaj yeem siv "flax qe". Cov qe hloov pauv no yog qhov zoo tshaj rau cov khoom qab zib zoo li pancakes, qhob cij sai, brownies, muffins, thiab ncuav qab zib. Hemp qe tuaj yeem ua rau me ntsis nplaum dua los yog chewy ci pastry
Kauj Ruam 4. Ntxiv ib diav lossis ob lub hmoov flaxseed rau koj cov kua ntses, spaghetti, ntses, stew, lossis cov khoom lag luam
Flaxseeds muab rau lawv tangy, ci ci uas ua rau lawv zoo rau ntxiv rau cov nplua nuj stews thiab kua ntses.
Kauj Ruam 5. Ntxiv cov hmoov flaxseed rau koj cov ntses ib txwm
Flaxseed hmoov yog ib qho ntxiv rau mayonnaise, mustard thiab kua ntses. Flaxseeds kuj tseem zoo rau ntxiv rau hnav khaub ncaws hnav los yog txau cov zaub nyoos. Koj tsuas yog xav tau ntxiv me ntsis (kwv yees li 1 diav yog txaus).
Kauj Ruam 6. Ua cov hmoov nplej los ntawm hmoov nplej thiab txiv laum huab xeeb
Zom txog ib khob ntawm flaxseeds siv lub tshuab kas fes. Ntxiv teaspoon ntawm eucalyptus hmoov thiab ob dia txiv laum huab xeeb. Ntxiv dej kub mus rau flaxseed/eucalyptus/txiv laum huab xeeb sib tov thiab sib tov zoo. Koj tuaj yeem txaus siab rau qhov sov sov ua qab cereal.
Koj tseem tuaj yeem ntxiv khob ntawm cov noob paj noob hlis nyoos thiab khob ntawm cov txiv ntoo uas tau hlais, txhua qhov tseem sib cais, mus rau flaxseed sib xyaw, thiab ntxiv ib qho ntawm cov qhob noom xim kasfes rau txog ib teaspoon
Kauj Ruam 7. Ntxiv rau cov dej haus
Ntxiv ib feem me me ntawm cov hmoov flaxseed rau koj haus thiab siv nws txhua hnub yuav muab cov txiaj ntsig zoo ib yam, thiab koj tsis tas yuav haus cawv ntau heev vim tias nws sib xyaw cov hmoov ntau dua ib zaug.
- Sib tov hmoov flaxseed me ntsis rau hauv kas fes. Ua kom zoo, thiab nchuav rau hauv lub khob nqa tau yog li koj tsis tas yuav pom flaxseed ntab rau ntawm kas fes saum npoo thiab tsis tas yuav ua tib zoo saib.
- Sib tov qee cov hmoov flaxseed hauv cov kua txiv thiab haus nws.
Kauj Ruam 8. Yuav cov khoom noj uas ua los ntawm flaxseed
Ntau yam khoom noj tau npaj txhij noj ntxiv flaxseed ua cov khoom xyaw. Cov khoom noj no suav nrog cov nplej, cereals tuav, muffins thiab qhob cij. Muaj qee qhov tsis zoo yog tias koj siv txoj hauv kev no ntxiv flaxseed rau koj kev noj haus. Ib qho ntawm qhov poob qis yog tias koj tsis paub ntau npaum li cas flaxseed koj tau siv thiab ua cov zaub mov feem ntau muaj ntau ntxiv cov piam thaj thiab sodium. Yog tias koj xav yuav cov khoom noj uas ua los ntawm flaxseed, koj yuav tsum nyeem daim ntawv qhia khoom noj khoom haus ntawm lub pob. Qhov siab dua ntawm txoj haujlwm ntawm daim ntawv txhais tau tias feem ntau ntawm cov khoom muaj nyob hauv cov zaub mov.
Lub tswv yim
- Flaxseed txo cov qib roj cholesterol, kev pheej hmoo mob qog noj ntshav thiab kev pheej hmoo ntawm cov kab mob cuam tshuam nrog kev mob sab hauv.
- Flaxseeds yog cov nplua nuj nyob hauv fiber, ob qho tib si soluble thiab insoluble fiber, thiab lignans, uas yog phytoestrogens tseem ceeb uas tuaj yeem ua raws li cov tshuaj estrogen. Kev siv flaxseed muaj txiaj ntsig zoo rau poj niam txoj kev noj qab haus huv vim tias muaj phytoestrogen cov ntsiab lus. Phytoestrogens txo txoj kev pheej hmoo mob qog noj ntshav thiab pab tswj kev noj qab haus huv hauv nruab nrog cev.
- Yog tias koj pom tag nrho flaxseeds uas pheej yig thiab muaj kas fes grinder hauv tsev, koj tuaj yeem yuav lawv thiab zom lawv tsuas yog thaum xav tau.
- Flaxseeds tau siv ntev hauv tebchaws Egypt thiab Mediterranean lub tebchaws, thiab tsuas yog nyuam qhuav tau txais koob meej nyob rau sab hnub poob. Qhov kev nyiam no yog vim muaj cov ntsiab lus siab ntawm omega-3 fatty acid, alpha linoleic acid (ALA), uas hauv qhov me me tau hloov pauv los ntawm lub cev mus rau EPA. EPA yog omega-3 fatty acid uas yog qhov tseem ceeb rau kev paub thiab kev tiv thaiv kab mob. Txawm hais tias tsuas yog li tsib txog kaum feem pua ntawm ALA tau hloov pauv mus rau EPA, qhov nyiaj no tau pom tias muaj ntau qhov txiaj ntsig zoo.
Ceeb toom
- Flaxseeds nyoos los yog tsis tau txau yuav tsum tsis txhob noj vim lawv muaj tshuaj lom. Yog li ntawd, tsis txhob noj cov flaxseeds nyoos uas tau khaws tshiab los ntawm cov nroj tsuag.
- Cov tib neeg ntawm kev noj zaub mov zoo yuav muaj lub sijhawm nyuaj noj flaxseed ntau dhau, tab sis koj yuav tsum ceev faj tsis txhob noj ntau dhau flaxseed uas tsis tau ci ntau. Sim sib tov ua kom siav thiab nyoos flaxseeds kom muaj kev noj zaub mov zoo.
