10 sai thiab qab chia noob paj npleg zaub mov txawv > Noj qab zib rau cov ntshav qab zib

Cov txiaj ntsig ntawm chia noob rau peb lub cev tsuas yog tsis tuaj yeem raug yauv saib.

lawv muaj tsawg calories

lawv muaj ntau ntawm cov nroj tsuag fiber

lawv muaj cov tshuaj antioxidant ntau

nws tsuas yog cov foob pob protein ntau xwb

lawv yog qhov txiaj ntsig zoo ntawm omega-3 fatty acids

Thaum peb sib xyaw chia noob nrog dej, lawv tau txais ib qho sib xyaw helium, thiab qhov kawg ntawm paj npleg feem ntau zoo li mousse lossis yogurt. Peb nthuav qhia koj 10 cov zaub mov txawv rau chia noob puddings, yam tsis muaj qhov uas koj noj tshais yuav twv yuav raug tsis tau!

Daim Ntawv Qhia Muaj Nta

Cov noob Chia muaj ntau yam muaj txiaj ntsig. Cov no yog cov txiaj ntsig ntawm qhov, uas yuav tsum tau siv.

Nws yog qhov txaus kom suav nrog lawv hauv koj cov zaub mov hauv ib qho me me rau noj tshais, thiab tam sim ntawd yuav muaj kev txhim kho pom tseeb. Qhov no siv rau cov tsos, dav dav ntawm lub cev, kab mob ntev ntev, nrog rau kev txhim kho kev tiv thaiv kab mob.

Cov txiaj ntsig zoo sib xws yog tiav vim muaj ntau ntawm cov amino acids. Muaj cov vitamins ntawm pawg A, B thiab E. Tsis tas li, nws tsim nyog sib tham nyias hais txog ntau yam ntawm cov zaub mov. Cov no yog calcium, potassium, magnesium, phosphorus thiab lwm yam.

Cov ntsiab lus tsis zoo ntawm cov khoom no muaj tsawg, uas tso cai rau koj siv nws txawm tias rau cov neeg uas noj zaub mov. Ib khub ntawm cov noob yog txaus los npaj ib qho. Feem ntau, koj yuav tsum nco ntsoov kwv yees tus piv txwv, rau 1 tablespoon ntawm noob, 3 diav yogurt, mis lossis lwm yam khoom.

Chia noob yog xam thoob plaws. Vegan thiab tus neeg uas ua raws li cov zaub mov nyoos yuav tuaj yeem nyab xeeb thiab yuav cov noob no. Lawv tsis tas yuav tsum tau siav, cov khoom yog ua tiav ntawm tsob ntoo keeb kwm.

Ntsim paj npleg

Chia noob mus zoo nrog ntau hom txuj lom. Koj tuaj yeem tham txog cov txiaj ntsig ntawm cinnamon lossis nutmeg tau ntev, tab sis nws zoo dua los ua cov khoom qab zib zoo ib zaug.

Txhua tus niam tsev tuaj yeem ceev faj pauv cov zaub mov txawv rau nws tus saj, tseg tsuas yog lub hauv paus ntawm cov noob thiab cov mis nyuj.

Cov khoom xyaw

txiv maj phaub mis ua kua muaj roj, tsw qab, koj tuaj yeem nqa almond, li 200 grams,
Kwv yees li 60 gram ntawm cov noob,
0.5 tsp - vanilla
1 tsp - cinnamon
0.5 nutmeg thiab qhiav,
Txog hnub tim, muab cov hnub thiab cranberries.

Kev ua noj yog yooj yim thiab xyaum tsis hloov nyob ntawm yam sib xyaw.

Cov mis yuav tsum muab tov nrog cov noob thiab tso cai rau kom ua txhaum. Nws yuav zoo tagnrho yog tias khoom qab zib npaj thaum sawv ntxov thaum yav tsaus ntuj. Hauv rooj plaub uas hnyav, tsuas yog 20 feeb nyob rau hauv tub yees ua ntej siv yog txaus los ua kom cov noob.
Txhua cov txuj lom ntxiv rau thiab qhov sib xyaw kom rov zoo.
Cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yuav tsum muab txiav ua tej daim zoo nkauj. Lawv ntxiv rau qhov sib xyaw kom haum nyob hauv theem kawg.

Ib qho tshuaj nthuav zoo yuav nrog cov khoom noj qab zib puff. Nws tsis yog qhov yuav tsum tau muab cov txiv ntoo thiab cov txiv hmab txiv ntoo sib ntxiv. Nws tuaj yeem cias nteg rau hauv qab ntawm lub tais lossis dai cov khoom qab zib rau saum. Tus hostess yog muab chav rau cov kev xav.

Rau sourness, koj tuaj yeem ruaj ntseg zoo nkauj nrog cranberry phoov, nphoo nrog zest thiab koj yuav tau txais lub tsev noj mov zaub mov nrog cov kev pabcuam zoo tagnrho thiab qub.

Walnut paj npleg

Walnut paj npleg yog qhov ceeb tsis zoo thiab thawj. Cov khoom noj qab zib no tau npaj hauv almond lossis txiv maj phaub mis.

Tag nrho cov txuj lom thiab cov khoom xyaw ua tiav kev sib xyaw ntawm chia ua ke nrog mis. Koj tuaj yeem ua tau noj tshais zoo xws li cov kua mis nyeem yogurt, yog tias koj xav kom nws qab zib thiab qab dua.

Chocolate Pudding

Cov neeg nyiam khoom qab zib feem ntau nyiam txhua yam chocolate.

Chia paj npleg tuaj yeem npaj rau saj ntawm cov neeg hlub zoo sib xws. Tsis muaj dab tsi nyuab nyob rau hauv kev ntxiv qhov ntau npaum li cas ntawm chocolate.

Noob nom noob tswv Raspberry Plees

Rau cov neeg uas xav xaiv cov khoom qab qab tshaj plaws, muaj daim ntawv qhia ua vaj ntxwv.

Qhov no yog qhov zoo tshaj plaws ua ke ntawm cov av zoo uas tso cai rau koj kom zoo siab puddings thiab xav tias txhua qhov ntxim nyiam. Lub ntsiab tseem ceeb ntawm cov khoom qab zib no yog tias nws tau tsim los ua ib txheej.

Cov khoom xyaw yog yooj yim:

5 tbsp. l - chia noob,
1 tbsp. - almond mis,
1 tbsp - blueberries thiab raspberries.

Nws yog qhov zoo tshaj plaws los noj cov txiv hmab txiv ntoo hauv kev faib ua feem hauv ib nrab. Lawv yuav tsum tsis txhob ua kom khov, txawm tias lub caij ntuj no muaj qee yam tshiab tuaj yeem nrhiav tau yooj yim.

Cov noob chia yuav tsum tau muab sib xyaw nrog vegan mis. Nws tuaj yeem yog almond lossis txiv maj phaub. Qhov sib tov yuav tsum muab tso rau hauv lub tub yees rau 5 teev. Tom qab ntawv qhov sib xws yuav yog qhov tsim nyog rau paj npleg.
Berries yog cais tws nyob rau hauv ib tug blender. Nws yog qhov zoo dua los tawm ib qho me me rau kev kho kom zoo. Tsis txhob sib xyaw cov raspberries nrog blueberries.
Cov kab kem yuav xav tau hloov ua tsom iav pob tshab. Pom cov tais diav zoo nkauj yog qhov tseem ceeb rau kev pabcuam cov paj npleg txiv ntoo no.
Koj yuav tsum tau muab cov khoom ntim rau hauv ib lub thawv tso rau hauv txheej txheej. Thawj yog raspberries, thib ob yog chia noob nrog mis nyuj, thiab tus thib peb yog blueberries. Cov kauj ruam kawg yog kho kom zoo nkauj nrog cov tshiab tshiab. Cov txiv hmab txiv ntoo uas txawv txawv xws li txiv nkhaus taw kuj tseem ntxiv tau.

Qhov txiaj ntsig yog qhov khoom qab zib zoo kawg li. Muaj peev xwm nyiam cov xim nrog ib qho ntawm nws cov tsos. Los ntawm tsev noj tshais yuav tsis tuaj yeem tsis kam lees tag nrho tsev. Ntxiv mus, lub Cheebtsam yog ceeb tias kev noj qab nyob zoo thiab ntuj. Lawv pab ua ke ntawm kev kho lub cev.

Cov khoom qab zib qub rau vegans

Noj tshais yuav tsum yog ob qho tib si zoo nkauj, noj qab nyob zoo thiab nrawm. Nyob rau hauv cov ntaub ntawv ntawm cov paj npleg zoo sib xws rau yav hmo ntuj, koj yuav tsum ua kom tsis muaj dab tsi, thiab tom qab ntawd nws tseem tsuas yog nteg tawm cov tais hauv tins thiab dai kom zoo. Menyuam yaus thiab cov neeg laus yuav tsis kam tsis noj tshais zoo li no.

Nws yog qhov zoo tshaj plaws kom ua kom tsev neeg tau noj zaub mov zoo. Cov khoom xyaw txawv tshaj plaws tuaj yeem suav nrog. Hauv tshwj xeeb, kev xaiv taub dag yog nrov. Thaum xaiv cov mis, koj yuav tsum tsis txhob txwv koj txoj kev xav; koj tuaj yeem sim pudding nrog oat, txiv maj phaub, almond thiab lwm yam mis.

Coob tus niam tsev tsis txawm paub tias qab li cas thiab cov zaub mov vegan qub ua tau. Ntawm cov lus hais txog nws, txhua tus nco qab cov zaub hau, tab sis txawm tias cov khoom noj qab zib nyob hauv lub tsev noj mov tsis tuaj yeem xav.

Qhov tseeb, chia noob paj npleg tuaj yeem muaj tswv yim thiab thawj. Nws yog yooj yim teem nyob ntawm qhov kev tshwm sim. Qhov no yog qhov zoo kawg nkaus noj tshais, noj hmo romantic lossis khoom txom ncauj rau menyuam yaus, cov khoom dai kom zoo nkauj tau tsim ntawm nws tus kheej.

Qos yaj ywm nrog zucchini hauv maple phoov ntses

Kuv xav tias ntau twb tau hnov txog cov noob ntawm chia lossis sage Spanish. Cov noob me me, me ntsis zoo ib yam li cov noob flax, muaj cov muaj txiaj ntsig zoo. Hauv cov kua, chia noob swells thiab nce ntxiv qhov loj me los ntawm 12 zaug. Cov noob lawv tus kheej tsis muaj qhov qab tshaj tawm, yog li nws yooj yim rau lawv ntxiv rau cov tais diav, txiv mis, zaub xam lav, tsev cheese, thiab lwm yam Hnub no Kuv xav muab koj cov paj npleg chocolate nrog chia noob.

Daim ntawv qhia ua kauj ruam nrog duab

Qee cov ntaub ntawv hais txog qhov muaj txiaj ntsig ntawm lub noob no.
Lub txiaj ntsig zoo ntawm chia noob

Muaj cov lus txhais hais txog cov txiaj ntsig ntawm chia noob, yam tsis muaj exaggeration. Qee zaum los ntawm txhua yam uas tau hais txog cov khoom lag luam super no nws tsis muaj peev xwm ua kom paub qhov txawv yog dab tsi los ntawm kev tshawb fawb thiab dab tsi tsuas yog ntawm cov lus xaiv. Tseeb, nws muaj txiaj ntsig zoo rau cov neeg cog rau ncig chia cov noob nrog ntau cov ntaub ntawv hais txog qhov txuj ci tseem ceeb ntawm cov noob no. Kev lag luam niaj hnub no yog qhov cuab yeej muaj zog, cia peb xav txog kev sau thiab cov yam ntxwv ntawm cov khoom no.

Cia peb pib nrog qhov tseeb qhuav. 2 diav ntawm chia noob muaj:

31% monounsaturated (noj qab nyob zoo) rog, 16% protein, 44% carbohydrates thiab 38% fiber.

Tsuas yog 85 calories
2 lub sij hawm ntau cov omega-3 fatty acids uas yog 100 grams salmon,
41% ntawm kev noj zaub mov zoo txhua hnub (fiber ntau),
6 lub sij hawm calcium ntau dua hauv khob mis,
32% kev noj haus txhua hnub ntawm magnesium,
6 lub sij hawm ntau hlau tshaj li spinach
64% ntau tshaj poov tshuaj ntau tshaj ib tug txiv tsawb,
Muab ob npaug rau ntau cov antioxidants dua li blueberries.

Ntxiv rau, chia noob muaj: zinc, phosphorus, vitamin A, E thiab C, thiamine, niacin, riboflavin.

Raws li peb twb paub, ntau cov nroj tsuag ntawm cov calcium uas feem ntau yog qhov muaj txiaj ntsig ntawm qhov keeb kwm no muaj nuj nqis tshaj li tsiaj. Nws yog qhov tseeb, piv txwv li, tias calcium los ntawm noob hnav noob lossis zaub ntsuab yog zoo dua assimilated hauv lub cev dua calcium los ntawm mis nyuj.

Nws hloov tawm tias chia noob yog qhov zoo ntawm cov calcium, omega-3, fiber, potassium, thiab magnesium. Qhov no yog twb tau ntau heev thiab nws nkag siab vim li cas lawv hais tias chia noob muab lub zog thiab lub zog, lawv zoo li cov vitamins muaj zog tsuas yog hauv lub ntim zoo. Tom qab tag nrho, cov vitamins complex uas peb yuav hauv khw muag tshuaj yog qhov tsis zoo, lub cev tau zoo dua los xaiv cov khoom noj uas nws xav tau los ntawm cov zaub mov.

Dab tsi yog cov cuam tshuam ntawm kev noj ib txwm ntawm chia noob:

Lub plab zom mov txhim kho
Lub cev hnyav yog tswj raws, ib txwm ua, yog tias, ntxiv rau chia noob, nws yog txoj cai los noj thiab haus dej ntau.
Lub plawv mob tau khaws cia thiab txhim kho ua tsaug rau cov roj ntsha,
Lowers ntshav roj,
2 diav ntawm chia noob rau ib lub sijhawm ntev tuav qhov kev xav ntawm qhov muaj txhij txhua thiab vim li cas koj xav noj tsawg dua. Qhov no yog qhov pab tau zoo heev rau cov uas xav kom poob phaus. Muaj cov khoom noj muaj txiaj ntsig zoo raws li cov noob zoo no.
Kev tshawb fawb txog Chia pib thiab yuav tsum tau kho tus mob ntshav qab zib thib ob.
Cov hniav thiab cov pob txha muaj zog vim yog cov ntsiab lus ntawm calcium, magnesium thiab phosphorus,
Lub duav coj los ua thinner li chia tswj ntshav qab zib, ib qho ntawm cov rog ua rau lub plab.

Hauv lub khob, muab tag nrho cov khoom xyaw thiab huv nrog ib rab rab. Peb hloov nws mus rau hauv lub khob lossis mug thiab muab tso rau hauv lub tub yees rau hmo ntuj. Hnub tom qab, dai kom zoo nkauj nrog txiv hmab txiv ntoo, txiv ntoo thiab txaus siab

Nqaij, noj qab nyob zoo thiab txaus siab heev Vim tias lub noob hnav zoo heev hauv cov kua ib hmos, zoo nkaus li tag nrho sai sai.

Bon appetit

Rau cov txheej Berry:

1 tug txiv tsawb khov

halves ntawm khov strawberries

Muab tag nrho cov paj npleg kom txog thaum tus. Cia cov sib xyaw no sawv ntsug li 15-20 feeb. Do rov qab los ua kom paub tseeb tias chia noob sib xyaw zoo nrog lwm cov khoom xyaw. Tom qab ntawd nyob rau hauv ib tug blender sib tov tag nrho cov khoom xyaw rau Berry txheej. Tso hauv cov khaubncaws sab nraud povtseg kom tau txais qhov kawg ntawm tais.

Rau kho kom zoo nkauj:

6 dia granola

Txiav cov kua los ua 4 ntu thiab tshem tawm cov noob. Zom cov mis, txiv apples, hnub tim, qhiav thiab vanilla hauv rab. Ntxiv chia noob rau qhov tshwm sim thiab muab sib xyaw kom zoo. Ncuav lub paj npleg rau 4 khob thiab muab cia rau hauv ib hmo. Garnish lub paj npleg nrog kua slices thiab granola.

10. Pudding nrog chia noob, chocolate thiab raspberry

3 diav chia noob

1.25 khob mis

60 g ntawm chocolate tsaus (tsawg kawg yog 70% cocoa cov ntsiab lus)

170 g tshiab los yog khov raspberries

tej yam qab zib los yog txiv maj phaub qab zib

Qhuav lub chocolate nyob rau hauv ib cov dej da dej thiab sib tov nws nrog ib nrab ntawm ib qho kev pab ntawm mis nyuj. Nyob rau hauv rab, zom raspberries nrog cov mis ntxiv thiab ntxiv chia noob rau qhov sib tov. Nthuav tawm pudding nyob rau hauv txheej, sprinkle nrog grated chocolate thiab decorate nrog raspberries.

Chocolate Chia Paj Huam

Peb xav kom koj sim cov kev xaiv qub rau chia noob paj npleg, uas tuaj yeem npaj hauv tsev.

Chia noob suav Super zaub movCov. Tshawb nrhiav qee yam muaj txiaj ntsig thiab tshiab yog qhov ib txwm nthuav, yog li peb txiav txim siab los sim thiab qhia qhov tshwm sim nrog koj.

Peb twb hais txog cov txiaj ntsig ntawm chia noob rau lub cev, koj tuaj yeem nyeem kab ntawv txuas.

Chia noob nqus tau kua heev. Lawv o thiab nce hauv qhov ntim ntau los ntawm 2-3 zaug.

Chia noob paj npleg yog siv rau pluas tshais lossis ua khoom noj txom ncauj, nws npaj tau yooj yim heev, tsuas yog hliv cov noob nrog kua thiab hais kom ua. Kev faib tawm zoo: 3 diav (25 g) ntawm cov noob ib khob ntawm cov kua (250 millilitres), thiab tom qab ntawd qhov yuav ntawm koj lub tswv yim.

Raws li cov khoom ua kua, koj tuaj yeem siv cov zaub mis, almond, txiv maj phaub, txiv ntoo, kua taum, ib qho twg, piv txwv li, peb ua noj ntawm almond. Cov kua txiv, yogurt tsis muaj ntxiv rau, dej thiab txawm tias tsis-acidic katyk kuj zoo kawg. Muaj daim teb loj heev rau kev sim rau koj thiab koj yuav tsum xaiv cov kev xaiv.

Chia cov noob tsis muaj suab saj. Yog li ntawd, lawv tau koom ua ke nrog yuav luag txhua yam khoom. Chia noob paj npleg tuaj yeem khaws cia rau hauv tub yees rau ob peb hnub.

Peb xaj chia noob hauv iHerb.com online khw. Hauv Tashkent, lawv tuaj yeem muas tau tom khw muag khoom noj khoom haus huv.

Yog li, peb qhia koj 4 txoj kev xaiv ua zaub mov noj chia paj npleg.