Flaxseed yog superfood uas feem ntau siv rau poob phaus thiab hloov pauv rau lwm cov khoom noj hauv qee qhov kev noj haus, xws li hloov pauv qe hauv vegan cov zaub mov. Nws muaj ntau cov fiber ntau, cuam tshuam nrog kev pheej hmoo qis ntawm kev mob qog noj ntshav, thiab muaj cov tshuaj tiv thaiv kab mob thiab tiv thaiv kab mob zoo ib yam. Txhawm rau haus flaxseed, ua dej flaxseed, sib tov dej flaxseed lossis roj rau hauv koj cov dej haus uas koj nyiam, lossis zom cov flaxseeds tshiab nrog smoothies. Koj tseem tuaj yeem yuav cov dej flaxseed hauv koj lub khw muag khoom noj.
Cov khoom xyaw
Flaxseed dej
- 1 tsp (5 g) ntawm av flaxseed
- 1 khob (250 ml) dej
- Txiv qaub kua txiv (tsis teb los tau)
Cov kauj ruam
Txoj Kev 1 ntawm 2: Ua Dej Flaxseed
Kauj Ruam 1. Haus tsuas yog 1 khob (250 mL) ntawm cov dej flaxseed ib hnub
Kev haus dej ntau dhau flaxseed yuav tsis tua koj, tab sis nws tuaj yeem ua rau tsam plab, roj, thiab raws plab (hauv qhov xwm txheej hnyav). Feem ntau nws tau pom zoo tias koj tsuas haus 1 khob (250 ml) ntawm cov dej flaxseed ib hnub. Qhov no muaj ntau npaum li cas ntawm cov as -ham uas koj lub cev tuaj yeem zom tau txhua hnub, yog li yog tias koj hla nws koj tsuas yog nkim cov dej flaxseed. TSWV YIM TSHUAJ
Lyssandra Guerra
Certified Nutrition & Wellness Consultant Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Did You Know?
Consuming flaxseed can help reduce inflammation in your body due to its high omega-3 content. Flaxseed is also high in soluble fiber, so it's beneficial for preventing constipation and removing toxins and waste from your body. In addition, flaxseed can help balance your hormones due to its phytoestrogen quality.
Kauj Ruam 2. Zuaj li 1 tsp (5 g) ntawm flaxseed hauv cov txuj lom zom los yog tshuaj khib thiab pestle
Yog tias koj yuav tag nrho cov noob flax, koj yuav tsum zom lawv ua ntej koj noj lawv kom koj lub cev tuaj yeem yooj yim zom cov khoom noj muaj nyob hauv. Grind koj cov noob flax, thiab teeb lawv rau sab.
Yog tias koj muaj av flaxseeds ua ntej hauv av, tom qab ntawd tsis txhob txhawj xeeb txog kev sib tsoo lawv dua. Qhov no tsuas yog siv rau tag nrho flaxseeds
Kauj Ruam 3. Npaj 1 khob (250 ml) ntawm dej sov lossis dej txias, nyob ntawm koj nyiam
Nws tsis muaj teeb meem dab tsi kub koj ua dej, tab sis nco ntsoov tias thaum flaxseeds ua kom so koj yuav haus cov kua uas tseem nyob, yog li ua rau qhov kub twg los xij koj xav haus.
Koj tseem tuaj yeem ntxiv dej flaxseed rau cov dej haus es tsis haus nws ncaj. Yog tias koj npaj yuav ua qhov no, xaiv cov dej sov vim tias nws tuaj yeem tshem cov as -ham ntau los ntawm flaxseeds
Kauj Ruam 4. Tsau av flaxseed hauv dej rau 2 teev, lossis txog thaum zoo li gel
Ntxiv 1 tsp (5 g) ntawm av flaxseed rau hauv 1 khob (250ml) dej thiab do nws maj mam rau ib pliag kom tiv thaiv nws los ntawm kev sib sau. Tom qab ntawd, cia nws zaum kom txog thaum nws ua raws li cov gel zoo ib yam ua ntej txuas ntxiv.
- Yog tias koj pom tias cov dej tau pib tig mus rau qhov zoo ib yam li cov gel ua ntej lub sijhawm dhau los, tej zaum nws yuav npaj tau rau koj haus.
- Koj tseem tuaj yeem tseb cov noob flax thaum hmo ntuj, tab sis qhov no zoo dua rau sib tov cov dej rau hauv lwm cov zaub mov txawv dua li haus ncaj vim nws zoo li muaj ntau yam zoo li gel thiab muaj qhov tsw zoo dua.
Kauj Ruam 5. Lim cov noob flax ces haus cov dej uas seem
Yog tias koj tsis mloog me ntsis crunch hauv koj cov dej haus, tsis txhob tso cov flaxseeds hauv dej. Txwv tsis pub ncuav cov kua tawm mus rau lwm lub thawv los ntawm lub colander.
- Yog tias koj cov av flaxseed tshwj xeeb tshaj yog zoo, koj yuav tsis tuaj yeem tawm dag zog ntau dhau. Qhov no tsis yog qhov phem tshaj, txawm li cas los xij, vim tias thaj chaw yuav ua rau koj txhawb nqa cov as -ham!
- Yog tias koj npaj yuav siv cov dej hauv cov dej qab zib sib xyaw, tso cov flaxseeds rau hauv, vim cov no yuav ua rau hauv av thiab sib tawg hauv lub tshuab ziab khaub ncaws. Yog tias koj tab tom ntxiv rau cov dej haus uas tsis sib xyaw, tshem tawm thaj chaw, yog tias koj xav tau.
- Koj tuaj yeem khaws cov dej flaxseed tau ob peb hnub, tab sis nws yuav tsis kav ntev. Nws yog qhov zoo tshaj los haus nws sai li sai tau.
Txoj Kev 2 ntawm 2: Sib tov Flaxseed nrog Lwm Cov Dej
Kauj Ruam 1. Ntxiv cov kua txiv qaub rau dej flaxseed rau qhov zesty xaiv
Cov dej flaxseed muaj qhov txawv me ntsis rau qee qhov, yog li txhawm rau ua kom muaj txiaj ntsig ntau dua yam tsis hloov pauv daim ntawv qhia ntau dhau sib tov 1 khob (250 ml) ntawm cov dej flaxseed nrog li 1-3 tsp (4.9–14.8 ml) ntawm cov kua txiv qaub, nyob ntawm seb koj nyiam txiv qaub kua txiv ntau npaum li cas.
Txiv qaub kua txiv yog qhov zoo rau kev poob phaus thiab plab zom mov, uas sib xyaw nrog cov txiaj ntsig zom zaub mov ntawm flaxseeds
Kauj Ruam 2. Brew flaxseed tshuaj yej los tsim kom muaj dej sov, nplij siab
Sib tov 1 tsp (5 g) ntawm av flaxseed nrog 1 khob (250 ml) ntawm cov dej npau, tom qab ntawd tos txog 10 feeb lossis txog thaum nws nce mus txog qhov kub zoo. Yog tias koj xav kom tsis muaj cov hauv paus hauv koj cov tshuaj yej, lim lawv ua ntej koj pib haus nws.
Muab lub hnab tshuaj yej tso rau hauv dej kub ib yam los npog qee qhov flaxseed tsw. Tshuaj ntsuab zoo li peppermint lossis chamomile ua haujlwm zoo tshaj plaws, thiab muaj kev paub zoo txog kev so. Txiv qaub tshuaj yej lossis qhiav tshuaj yej tau paub zoo rau koj kev noj qab haus huv ib yam
Kauj Ruam 3. Sib tov dej flaxseed lossis roj nrog koj xaiv cov kua txiv kom muaj txiaj ntsig zoo
Dej flaxseed thiab roj flaxseed yog qhov zoo tshaj ntxiv rau cov kua txiv vim tias cov tsw txawv txawv tau yooj yim npog los ntawm txiv hmab txiv ntoo thiab veggie tsw. Xaiv koj hom kua txiv uas koj nyiam tshaj plaws thiab sib tov nrog li 1/2 khob (125 ml) ntawm cov dej flaxseed lossis 1 tbsp (15 ml) ntawm cov roj flaxseed.
Cov kua qab zib, zoo li kua txiv txiv nkhaus taw, kua txiv apple, lossis kua txiv txiv puv luj yog qhov zoo raws li qab zib tsw qab npog qhov qee zaum tawm ntawm cov dej flaxseed
Kauj Ruam 4. Muab cov noob flax rau hauv cov smoothie kom qab thiab qab qab
Cov dej qab zib tshwj xeeb yog qhov zoo tshaj plaws los sib xyaw nrog flaxseeds raws li lawv muaj zog, muaj suab thaj qab ua rau cuam tshuam sai rau qhov tsw ntawm cov noob. Siv tag nrho flaxseeds los khaws cov ntsiab lus fiber ntau, lossis dej flaxseed lossis flaxseed roj yog tias koj tsis xav tau ib qho me me hauv koj cov smoothie.
- Pineapple, txiv nkhaus taw, thiab txiv hmab txiv ntoo smoothies yog qhov tshwj xeeb kev xaiv.
- Yog tias koj nyiam ntsuab spinach smoothies lossis veggie-based smoothies, koj tuaj yeem sib xyaw flaxseeds rau hauv ib yam nkaus, txawm hais tias lawv cov tsw qab yuav tsis npog zoo ib yam.
Kauj Ruam 5. Xaiv lub lag luam hom flaxseed haus rau qhov kev xaiv sai
Yog tias koj tsis muaj sijhawm los ua koj tus kheej cov dej qab zib hauv tsev, lossis tej zaum tsis ntseeg koj li txuj ci ua noj ua haus kom nws qab, koj tuaj yeem ntxiv flaxseed rau koj cov zaub mov nrog cov dej qab muaj nyob ntawm koj lub khw muag khoom noj. Saib hauv ntu zaub mov noj qab haus huv thiab ntu dej haus kom pom cov kua txiv ua ntej, smoothie, lossis lwm yam dej qab zib uas ua rau koj qab.
- Ib qhov txiaj ntsig ntawm cov dej haus muaj flaxseed yog tias lawv feem ntau muaj txiaj ntsig zoo hauv cov as -ham, thiab feem ntau muaj cov as -ham ntxiv los ntxiv rau koj cov zaub mov.
- Nws yuav raug nqi ntau dua ua nws tus kheej, tab sis khw muag khoom haus yuav luag txhua qhov zoo thiab yuav muab txiaj ntsig rau koj ib yam li kev sib xyaw hauv tsev.
