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亚麻籽和奇亚籽,谁是你的最爱?

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2021年05月25日

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If you have been working on eating healthy superfoods, chances are you've been researching how to integrate seeds into your diet. Flaxseeds and chia seeds are two popular options that have been prevalent in smoothies, granola, and more. But is there a superior option health-wise, and what exactly are they?

如果你一直致力于吃健康的超级食物,那么你很可能已经在研究如何将种子融入你的饮食中。亚麻籽和奇亚籽是两种很受欢迎的选择,它们在奶昔、格兰诺拉麦片等食品中很常见。但是在健康方面有没有更好的选择呢? 他们到底是什么?

Chia seeds are small, round seeds originating from Mexico and South America with Aztec roots. They come in black and white varieties and have a mild flavor (via Bob's Red Mill). Flax are more of an oval shape resembling a pumpkin seed, have a nuttier taste, and also come in two color varieties, brown and golden. Historically, flaxseeds date back to as early as 3000 BC in Babylon or present day Middle East.

奇亚籽的种子小而圆,原产于墨西哥和南美洲,最早可追溯到阿兹特克。它们一般分为黑色和白色,口味温和。亚麻籽更像是一个椭圆形的南瓜种子,有坚果的味道,也有两种颜色,棕色和金色。历史上,亚麻籽最早可以追溯到公元前3000年的巴比伦,也就是今天的中东。

Chia seeds and flaxseed are very similar from a nutritional perspective. They are both high in fiber and protein, but they do have some differences. Flaxseeds are higher in omega-3s, manganese, copper, and potassium. In fact, flaxseeds are the number one plant-based food for omega-3 fatty acids, according to Bob's Red Mill.

奇亚籽和亚麻籽在营养方面非常相似。它们都富含纤维和蛋白质,但它们确实有一些不同。亚麻籽中omega-3、锰、铜和钾的含量更高。事实上,根据Bob's Red Mill的说法,亚麻籽是omega-3脂肪酸的首要植物性食物。

Chia seeds have a higher amount of fiber, calcium, phosphorus, and iron (via Healthline). Flaxseeds are higher in calories and fat, while chia seeds pack more carbohydrates. Both pack some antioxidants, with chia seeds having a well-rounded variety for anti-aging and disease prevention. Flaxseeds are a good source of lignans, also known as phytochemicals, which are helpful for menopause symptoms and skin appearance.

奇亚籽含有大量的纤维、钙、磷和铁。亚麻籽含有更高的卡路里和脂肪,而奇亚籽含有更多的碳水化合物。两者都含有一些抗氧化剂,奇异籽品种齐全,具有抗衰老和预防疾病的功能。亚麻籽是木酚素的良好来源,也被称为植物化学物质,有助于更年期症状和皮肤外观。

The seeds both share some of the same health benefits for improving digestion, reducing blood pressure, lowering the risk of heart disease via alpha-linolenic acid, lowering blood sugar, and possibly reducing cholesterol levels, according to Healthline.

据Healthline报道,这两种种子在改善消化、降低血压、通过α -亚麻酸降低心脏病风险、降低血糖以及可能降低胆固醇水平方面,都有一些相同的健康益处。

So which is best? It depends on your personal preference. The nutritional profiles are very similar, so it would be based on specific nutrients you are seeking, as well as taste. From a cost perspective, flaxseeds are typically cheaper than chia seeds, but chia seeds can have a longer shelf-life than flaxseeds (via Bob's Redmill).

那么哪一个是最好的呢?这取决于你的个人喜好。它们的营养成分非常相似,所以如何选择就基于你所寻找的特定营养成分,以及味道。从成本角度来看,亚麻籽通常比奇亚籽便宜,但奇亚籽的保质期比亚麻籽长。

Whether you choose flaxseeds or chia seeds, either can be a positive and fun addition to your diet.

无论你选择亚麻籽还是奇亚籽,它们都可以对你的饮食产生积极和有趣的影响。


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