<h3>关键要点</h3>
<ul>
<li>奇亚籽是奇亚植物的种子，原产于危地马拉和墨西哥。奇亚籽富含纤维，味道微微坚果香，浸泡后会膨胀。</li>
<li>另一方面，亚麻籽是亚麻植物的可食用种子，原产于土耳其和伊朗。它们富含抗氧化剂，味道温暖、土壤气息浓厚。</li>
<li>奇亚籽和亚麻籽都是健康食品，但奇亚籽提供更多的纤维以支持健康消化，而亚麻籽则是更丰富的抗氧化剂来源。</li>
</ul>
<p>尽管它们体积微小，但种子却富含营养。这尤其适用于奇亚籽和亚麻籽——这两种因其坚果风味和植物性蛋白而广受欢迎的品种。这些成分的使用方式也相似，但并不完全相同。接下来，专家将解释奇亚籽与亚麻籽之间的营养和烹饪差异，以及哪种超级食品对你更健康。</p>
<h3>认识我们的专家</h3>
<ul>
<li>Marissa (Meshulam) Karp，硕士，注册营养师，MPM Nutrition 创始人</li>
<li>Ann Ziata，纽约市烹饪教育学院的厨师讲师</li>
</ul>
<h2>什么是奇亚籽？</h2>
<p>奇亚籽是奇亚植物的种子，原产于墨西哥和危地马拉。这些种子小而扁平，呈椭圆形，有多种颜色——包括红色、白色和黑色。在美国，黑色奇亚籽是最常见的品种。</p>
<p>相关：这款粉丝最爱的冰淇淋三明治终于回到 Aldi——正好赶上温暖的天气</p>
<h3>营养</h3>
<p>“奇亚籽是纤维的极佳来源，纤维在支持健康消化、降低胆固醇、稳定血糖水平和餐后保持饱腹感方面发挥着至关重要的作用，” 注册营养师、MPM Nutrition 创始人 Marissa (Meshulam) Karp 解释道。这些微小的种子还富含抗氧化剂，可以抵抗自由基（即有害分子）。这一点值得注意，因为高水平的自由基可能会增加炎症和氧化压力，从而可能增加慢性疾病的风险。此外，奇亚籽还含有支持骨骼的钙、抗炎的 omega-3 脂肪酸和令人饱腹的植物性蛋白。</p>
<h3>风味和质地</h3>
<p>“干奇亚籽在食用时是脆的，轻轻 ‘爆开’，” 纽约市烹饪教育学院的厨师讲师 Ann Ziata 说。它们味道微微坚果香，容易吸收其他成分的风味，尤其是在浸泡后。也就是说，“浸泡后的奇亚籽因其独特的质地而受到喜爱，因为它们吸收大量液体，从脆脆的种子变成柔软的珍珠，” Ziata 补充道。</p>
<h2>什么是亚麻籽？</h2>
<p>亚麻植物原产于土耳其和伊朗，是一种能产生可食用种子的灌木。这些种子被称为亚麻籽或亚麻仁。种子光滑、棕色，形状像泪滴。</p>
<h3>营养</h3>
<p>“与奇亚籽一样，亚麻籽也是纤维和 omega-3 脂肪酸的丰富来源，” Karp 解释道。这两种营养素在体内具有令人饱腹和抗炎的特性，使得亚麻籽成为你饮食中值得添加的成分。亚麻籽还提供木酚素——一种以支持心脏和骨骼而闻名的抗氧化剂，Karp 指出。此外，这种成分还提供蛋白质和维生素 E，这是一种具有抗氧化效果的必需营养素。</p>
<h3>风味和质地</h3>
<p>“亚麻籽具有温暖、坚果、土壤气息浓厚和略带草香的风味，” Ziata 分享道。她补充说，味道类似于芝麻和麦麸的混合。整粒亚麻籽粗糙且富含纤维，而磨碎的亚麻籽则呈颗粒状粉末。然而，当磨碎的亚麻籽与液体混合时，它会形成类似胶状的质地。</p>
<h2>如何食用奇亚籽</h2>
<p>奇亚籽美味且用途广泛，但不建议干吃。这是因为它们可以在体内吸收液体，可能导致胃肠问题和堵塞。考虑到这一点，奇亚籽应始终先与液体结合。</p>
<p>通常，奇亚籽用于制作奇亚布丁，这是一种甜美而奶油状的混合物，可以作为早餐、零食或甜点享用。制作布丁很简单：将奇亚籽与你喜欢的牛奶和调味成分（如可可粉或枫糖浆）混合，然后放入冰箱过夜。“种子会吸收液体并膨胀，形成类似于西米的布丁，” Ziata 说。之后，你可以添加水果制作草莓奇亚早餐布丁或苹果肉桂奇亚布丁。奇亚籽也是制作奶昔的热门成分，可以增加浓稠度和坚果风味。</p>
<p>在烘焙中，这种成分可以用作鸡蛋替代品。只需将 1 汤匙整粒奇亚籽与 3 汤匙水混合，静置至形成胶状，然后按常规添加到面糊中。但请注意：“奇亚籽在烘焙后仍会继续吸收液体，因此你可能希望在含有大量脂肪的食谱中使用它们——如浓郁的布朗尼——以防止烘焙食品变干，” Ziata 建议。</p>
<p>相关：感到压力？营养专家表示，吃更多这种水果可以让你感到更平静</p>
<h2>如何食用亚麻籽</h2>
<p>无论是整粒还是磨碎的亚麻籽都可以干吃。这是因为它们不会像奇亚籽那样膨胀并吸收大量液体，即使是磨碎的。因此，亚麻籽的最佳用途略有不同。</p>
<p>“[整粒时]，亚麻籽可以用作面包、松饼、饼干和沙拉的土壤气息浓厚、脆脆的配料，” Ziata 说。它们也可以被压榨成亚麻籽油，因其高营养含量和强烈的坚果风味而受到喜爱。然而，亚麻籽油的烟点较低，这意味着它在高温下容易烧焦。因此，最好用于生食制备，如沙拉酱或装饰。</p>
<p>当亚麻籽被磨成粉时，可以加入谷物、燕麦、酸奶、冰沙和调味品中以增加口感，Ziata 指出。“此外，细磨的亚麻籽可以作为烘焙饼干、蛋糕等的鸡蛋替代品，” 她补充道。对于每个鸡蛋的食谱，将一汤匙细磨的亚麻籽与三汤匙温水混合，然后静置几分钟直到变稠。这将形成一种胶状物，可以像鸡蛋一样将成分结合在一起。</p>
<h2>可以用奇亚籽代替亚麻籽吗？</h2>
<p>一般来说，你可以用奇亚籽代替亚麻籽，但这取决于食谱以及你想如何准备这些种子。</p>
<p>例如，在冰沙中，奇亚籽和亚麻籽可以互换使用。“然而，亚麻籽可能比奇亚籽增加更多的风味，” Ziata 指出。同时，在烘焙中，奇亚籽和亚麻籽都可以作为鸡蛋替代品。Ziata 更喜欢亚麻籽，因为它们可以在不吸收过多水分的情况下结合成分，而这可能是奇亚籽的一个潜在风险。</p>
<p>值得注意的是，在布丁方面，奇亚籽和亚麻籽并不能互换。当与液体结合时，亚麻籽会形成比奇亚籽更颗粒状和不愉快的口感。亚麻籽的风味也比奇亚籽更强，使得在布丁中添加其他成分的风味变得困难。</p>
<h2>哪种更健康？</h2>
<p>如果你在奇亚籽和亚麻籽之间犹豫不决，Karp 表示在营养方面 “没有明确的赢家”。“[这两种成分] 都提供了令人印象深刻的健康益处，将任一成分纳入你的日常饮食都是一个不错的选择，” 她补充道。</p>
<p>相关：甜味与咸味零食：哪种选择更健康？注册营养师解释</p>
<p>否则，一个好的起点是你的营养目标。“如果你在寻找一种富含纤维的选择以支持消化，奇亚籽可能是更好的选择，” Karp 解释道。这是因为它们提供的纤维量是亚麻籽的两倍多。另一方面，如果最大化抗氧化剂摄入是你的优先事项，亚麻籽可能是更好的选择，” Karp 补充道。这是因为它们富含木酚素，使其在抗氧化剂方面具有优势。</p>
<p>底线是什么？“对你的健康最好的食物是那些你持续享受并纳入饮食的食物，” Karp 总结道。因此，无论你是在调制冰沙还是装饰酸奶，选择奇亚籽或亚麻籽，或者两者兼而有之，都是值得的！</p>
<p>阅读原文请访问 Real Simple</p>

<p>奇亚籽和亚麻籽都是营养丰富的食物，提供不同的好处。奇亚籽原产于危地马拉和墨西哥，富含纤维、抗氧化剂、钙、omega-3 脂肪酸和蛋白质。亚麻籽来自土耳其和伊朗，富含纤维、omega-3 脂肪酸、木酚素、蛋白质和维生素 E。奇亚籽用途广泛，但在食用前应浸泡，而亚麻籽则具有坚果风味，可以整粒或磨成粉使用。这两种种子都很健康，但奇亚籽提供更多的纤维，而亚麻籽则提供更多的抗氧化剂</p>

<h3>Key Takeaways</h3>
<div class="lb-trans"><h3>关键要点</h3>
</div><ul>
<li>Chia seeds are seeds of the chia plant, which is native to Guatemala and Mexico. Chia seeds are packed with fiber, have a mildly nutty flavor, and expand when soaked.</li>
<li>Flax seeds, on the other hand, are edible seeds from the flax plant, which is native to Turkey and Iran. They are packed with antioxidants, and have a warm, earthy flavor.</li>
<li>Chia seeds and flax seeds are both healthy foods, but chia seeds offer more fiber to support healthy digestion, where as flax seeds are a richer source of antioxidants.</li>
</ul>
<div class="lb-trans"><ul>
<li>奇亚籽是奇亚植物的种子，原产于危地马拉和墨西哥。奇亚籽富含纤维，味道微微坚果香，浸泡后会膨胀。</li>
<li>另一方面，亚麻籽是亚麻植物的可食用种子，原产于土耳其和伊朗。它们富含抗氧化剂，味道温暖、土壤气息浓厚。</li>
<li>奇亚籽和亚麻籽都是健康食品，但奇亚籽提供更多的纤维以支持健康消化，而亚麻籽则是更丰富的抗氧化剂来源。</li>
</ul>
</div><p>Despite their tiny size, seeds pack a nutritional punch. This is especially true of chia seeds and flax seeds—two popular varieties known for their nutty flavor and plant-based protein. The ingredients can also be used in similar ways, but they’re not exactly identical. Ahead, experts explain the nutritional and culinary differences between chia seeds vs. flax seeds, plus which superfood is healthier for you.</p>
<div class="lb-trans"><p>尽管它们体积微小，但种子却富含营养。这尤其适用于奇亚籽和亚麻籽——这两种因其坚果风味和植物性蛋白而广受欢迎的品种。这些成分的使用方式也相似，但并不完全相同。接下来，专家将解释奇亚籽与亚麻籽之间的营养和烹饪差异，以及哪种超级食品对你更健康。</p>
</div><h3>Meet Our Expert</h3>
<div class="lb-trans"><h3>认识我们的专家</h3>
</div><ul>
<li>Marissa (Meshulam) Karp, MS, RD, CDN, is a registered dietitian and the founder of MPM Nutrition</li>
<li>Ann Ziata, chef-instructor at the Institute of Culinary Education in New York City</li>
</ul>
<div class="lb-trans"><ul>
<li>Marissa (Meshulam) Karp，硕士，注册营养师，MPM Nutrition 创始人</li>
<li>Ann Ziata，纽约市烹饪教育学院的厨师讲师</li>
</ul>
</div><h2>What Are Chia Seeds?</h2>
<div class="lb-trans"><h2>什么是奇亚籽？</h2>
</div><p>Chia seeds are the seeds of the chia plant, which is native to Mexico and Guatemala. The seeds are small, flat, oval-shaped, and come in many colors—including red, white, and black. In the United States, black chia seeds are the most common variety.</p>
<div class="lb-trans"><p>奇亚籽是奇亚植物的种子，原产于墨西哥和危地马拉。这些种子小而扁平，呈椭圆形，有多种颜色——包括红色、白色和黑色。在美国，黑色奇亚籽是最常见的品种。</p>
</div><p>Related: This Fan-Favorite Ice Cream Sandwich Is Finally Back at Aldi—Just in Time for Warmer Weather</p>
<div class="lb-trans"><p>相关：这款粉丝最爱的冰淇淋三明治终于回到 Aldi——正好赶上温暖的天气</p>
</div><h3>Nutrition</h3>
<div class="lb-trans"><h3>营养</h3>
</div><p>“Chia seeds are an excellent source of fiber, which plays a crucial role in supporting healthy digestion, lowering cholesterol, stabilizing blood sugar levels, and keeping you full after meals,” explains Marissa (Meshulam) Karp, MS, RD, CDN, registered dietitian and founder of MPM Nutrition. The tiny seeds are also packed with antioxidants, which fight free radicals (i.e., harmful molecules). This is noteworthy because high levels of free radicals can increase inflammation and oxidative stress, potentially increasing the risk of chronic disease. What’s more, chia seeds contain bone-supporting calcium, anti-inflammatory omega-3 fatty acids, and satiating plant-based protein.</p>
<div class="lb-trans"><p>“奇亚籽是纤维的极佳来源，纤维在支持健康消化、降低胆固醇、稳定血糖水平和餐后保持饱腹感方面发挥着至关重要的作用，” 注册营养师、MPM Nutrition 创始人 Marissa (Meshulam) Karp 解释道。这些微小的种子还富含抗氧化剂，可以抵抗自由基（即有害分子）。这一点值得注意，因为高水平的自由基可能会增加炎症和氧化压力，从而可能增加慢性疾病的风险。此外，奇亚籽还含有支持骨骼的钙、抗炎的 omega-3 脂肪酸和令人饱腹的植物性蛋白。</p>
</div><h3>Flavor and Texture</h3>
<div class="lb-trans"><h3>风味和质地</h3>
</div><p>“Dry chia seeds are crunchy and lightly ‘pop’ when eaten,” says Ann Ziata, chef-instructor at the Institute of Culinary Education in New York City. They’re mildly nutty, and easily take on flavors of other ingredients, especially when soaked. That being said, “soaked chia seeds are loved for their unique texture, as they absorb a lot of liquid and [turn] from crunchy seeds into soft pearls,” Ziata adds.</p>
<div class="lb-trans"><p>“干奇亚籽在食用时是脆的，轻轻 ‘爆开’，” 纽约市烹饪教育学院的厨师讲师 Ann Ziata 说。它们味道微微坚果香，容易吸收其他成分的风味，尤其是在浸泡后。也就是说，“浸泡后的奇亚籽因其独特的质地而受到喜爱，因为它们吸收大量液体，从脆脆的种子变成柔软的珍珠，” Ziata 补充道。</p>
</div><h2>What Are Flax Seeds?</h2>
<div class="lb-trans"><h2>什么是亚麻籽？</h2>
</div><p>Native to Turkey and Iran, the flax plant is a shrub that produces edible seeds. These seeds are known as flax seeds or linseed. The seeds are smooth, brown, and shaped like teardrops.</p>
<div class="lb-trans"><p>亚麻植物原产于土耳其和伊朗，是一种能产生可食用种子的灌木。这些种子被称为亚麻籽或亚麻仁。种子光滑、棕色，形状像泪滴。</p>
</div><h3>Nutrition</h3>
<div class="lb-trans"><h3>营养</h3>
</div><p>“Like chia seeds, flax seeds are a rich source of fiber and omega-3 fatty acids,” explains Karp. Both nutrients have satiating and anti-inflammatory properties in the body, making flax seeds a worthwhile addition to your rotation. Flax seeds also provide lignans—an antioxidant known for supporting the heart and bones, Karp notes. Additionally, the ingredient provides protein and vitamin E, an essential nutrient with antioxidant effects.</p>
<div class="lb-trans"><p>“与奇亚籽一样，亚麻籽也是纤维和 omega-3 脂肪酸的丰富来源，” Karp 解释道。这两种营养素在体内具有令人饱腹和抗炎的特性，使得亚麻籽成为你饮食中值得添加的成分。亚麻籽还提供木酚素——一种以支持心脏和骨骼而闻名的抗氧化剂，Karp 指出。此外，这种成分还提供蛋白质和维生素 E，这是一种具有抗氧化效果的必需营养素。</p>
</div><h3>Flavor and Texture</h3>
<div class="lb-trans"><h3>风味和质地</h3>
</div><p>“Flax seeds have a warm, nutty, earthy, and slightly grassy flavor,” shares Ziata. The taste is similar to sesame seeds mixed with bran, she adds. Whole flax seeds are coarse and fibrous, while ground flax seed has a grainy powdery consistency. However, when ground flax seed is mixed with liquid, it develops a gel-like texture.</p>
<div class="lb-trans"><p>“亚麻籽具有温暖、坚果、土壤气息浓厚和略带草香的风味，” Ziata 分享道。她补充说，味道类似于芝麻和麦麸的混合。整粒亚麻籽粗糙且富含纤维，而磨碎的亚麻籽则呈颗粒状粉末。然而，当磨碎的亚麻籽与液体混合时，它会形成类似胶状的质地。</p>
</div><h2>How to Eat Chia Seeds</h2>
<div class="lb-trans"><h2>如何食用奇亚籽</h2>
</div><p>Chia seeds are deliciously versatile, though it’s not recommended to eat them dry. That’s because they can absorb liquid in the body, potentially causing gastrointestinal issues and blockages. With that in mind, chia seeds should always be combined with liquid first.</p>
<div class="lb-trans"><p>奇亚籽美味且用途广泛，但不建议干吃。这是因为它们可以在体内吸收液体，可能导致胃肠问题和堵塞。考虑到这一点，奇亚籽应始终先与液体结合。</p>
</div><p>Most often, chia seeds are used to make chia pudding, a sweet and creamy concoction that can be enjoyed as a breakfast, snack, or dessert. The pudding is easy to make: Mix chia seeds with your preferred milk and flavoring add-ins (think cocoa powder or maple syrup), then store in the refrigerator overnight. “The seeds will absorb the liquid and swell up, creating a tapioca-like pudding,” says Ziata. From there, you can add fruit for a Strawberry-Chia Breakfast Pudding or Apple Cinnamon Chia Pudding. Chia seeds are also a popular ingredient in smoothies, where they’ll add thickness and a nutty flavor.</p>
<div class="lb-trans"><p>通常，奇亚籽用于制作奇亚布丁，这是一种甜美而奶油状的混合物，可以作为早餐、零食或甜点享用。制作布丁很简单：将奇亚籽与你喜欢的牛奶和调味成分（如可可粉或枫糖浆）混合，然后放入冰箱过夜。“种子会吸收液体并膨胀，形成类似于西米的布丁，” Ziata 说。之后，你可以添加水果制作草莓奇亚早餐布丁或苹果肉桂奇亚布丁。奇亚籽也是制作奶昔的热门成分，可以增加浓稠度和坚果风味。</p>
</div><p>In baking, the ingredient can be used as an egg substitute. Simply combine 1 tablespoon of whole chia seeds with 3 tablespoons of water, let sit until a gel forms, then add to your batter as usual. But take note: “Chia seeds will continue to absorb liquid even after baking, so you may wish to use them in recipes with a lot of fat—like fudgy brownies—to prevent the baked goods from drying out,” Ziata advises.</p>
<div class="lb-trans"><p>在烘焙中，这种成分可以用作鸡蛋替代品。只需将 1 汤匙整粒奇亚籽与 3 汤匙水混合，静置至形成胶状，然后按常规添加到面糊中。但请注意：“奇亚籽在烘焙后仍会继续吸收液体，因此你可能希望在含有大量脂肪的食谱中使用它们——如浓郁的布朗尼——以防止烘焙食品变干，” Ziata 建议。</p>
</div><p>Related: Feeling Stressed? Eating More of This Fruit Can Make You Feel Calmer, Say Nutrition Experts</p>
<div class="lb-trans"><p>相关：感到压力？营养专家表示，吃更多这种水果可以让你感到更平静</p>
</div><h2>How to Eat Flax Seeds</h2>
<div class="lb-trans"><h2>如何食用亚麻籽</h2>
</div><p>Flax seeds, whether whole or ground, can be eaten dry. That’s because they don’t swell up and absorb as much liquid as chia seeds, even when ground. Thus, the best uses for flax seeds are slightly different.</p>
<div class="lb-trans"><p>无论是整粒还是磨碎的亚麻籽都可以干吃。这是因为它们不会像奇亚籽那样膨胀并吸收大量液体，即使是磨碎的。因此，亚麻籽的最佳用途略有不同。</p>
</div><p>“[When whole], flax seeds can be used as an earthy, crunchy topping for breads, muffins, crackers, and salads,” says Ziata. They can also be pressed to make flaxseed oil, which is appreciated for its high nutritional content and powerful nutty flavor. However, flaxseed oil has a low smoke point, meaning it can easily burn at high temperatures. Because of this, it’s best used in raw preparations, like salad dressings or garnishes.</p>
<div class="lb-trans"><p>“[整粒时]，亚麻籽可以用作面包、松饼、饼干和沙拉的土壤气息浓厚、脆脆的配料，” Ziata 说。它们也可以被压榨成亚麻籽油，因其高营养含量和强烈的坚果风味而受到喜爱。然而，亚麻籽油的烟点较低，这意味着它在高温下容易烧焦。因此，最好用于生食制备，如沙拉酱或装饰。</p>
</div><p>When ground, flax seeds can be incorporated into cereal, oats, yogurt, smoothies, and condiments for extra texture, notes Ziata. “Additionally, finely ground flax seeds can be used as an egg substitute for baking cookies, cakes, and more,” she adds. For each egg in a recipe, mix one tablespoon of finely ground flax seeds with three tablespoons of warm water, then let sit for several minutes until thick. This will create a gel that can be used to bind ingredients together, just like an egg would.</p>
<div class="lb-trans"><p>当亚麻籽被磨成粉时，可以加入谷物、燕麦、酸奶、冰沙和调味品中以增加口感，Ziata 指出。“此外，细磨的亚麻籽可以作为烘焙饼干、蛋糕等的鸡蛋替代品，” 她补充道。对于每个鸡蛋的食谱，将一汤匙细磨的亚麻籽与三汤匙温水混合，然后静置几分钟直到变稠。这将形成一种胶状物，可以像鸡蛋一样将成分结合在一起。</p>
</div><h2>Can You Use Chia Seeds Instead of Flax Seeds?</h2>
<div class="lb-trans"><h2>可以用奇亚籽代替亚麻籽吗？</h2>
</div><p>In general, you can use chia seeds in place of flax seeds, but it depends on the recipe and how you’d like to prepare the seeds.</p>
<div class="lb-trans"><p>一般来说，你可以用奇亚籽代替亚麻籽，但这取决于食谱以及你想如何准备这些种子。</p>
</div><p>For example, in smoothies, chia seeds and flax seeds can be used interchangeably. “However, flax seeds may add more flavor than chia seeds,” notes Ziata. Meanwhile, in baking, both chia seeds and flax seeds can be used as egg substitutes. Ziata prefers flax seeds because they can bind ingredients without absorbing too much moisture, which is a potential risk with chia seeds.</p>
<div class="lb-trans"><p>例如，在冰沙中，奇亚籽和亚麻籽可以互换使用。“然而，亚麻籽可能比奇亚籽增加更多的风味，” Ziata 指出。同时，在烘焙中，奇亚籽和亚麻籽都可以作为鸡蛋替代品。Ziata 更喜欢亚麻籽，因为它们可以在不吸收过多水分的情况下结合成分，而这可能是奇亚籽的一个潜在风险。</p>
</div><p>It’s worth noting that chia seeds and flax seeds aren’t interchangeable when it comes to pudding. When combined with liquid, flax seeds will develop a more grainy and unpleasant texture compared to chia seeds. Flax seeds also have a stronger flavor than chia seeds, making it difficult to add flavor to a pudding with other ingredients.</p>
<div class="lb-trans"><p>值得注意的是，在布丁方面，奇亚籽和亚麻籽并不能互换。当与液体结合时，亚麻籽会形成比奇亚籽更颗粒状和不愉快的口感。亚麻籽的风味也比奇亚籽更强，使得在布丁中添加其他成分的风味变得困难。</p>
</div><h2>Which One Is Healthier?</h2>
<div class="lb-trans"><h2>哪种更健康？</h2>
</div><p>If you’re stuck between chia seeds vs. flax seeds, there’s “no clear winner” in terms of nutrition, says Karp. “[Both ingredients] offer impressive health benefits, and incorporating either into your daily routine can be a great choice,” she adds.</p>
<div class="lb-trans"><p>如果你在奇亚籽和亚麻籽之间犹豫不决，Karp 表示在营养方面 “没有明确的赢家”。“[这两种成分] 都提供了令人印象深刻的健康益处，将任一成分纳入你的日常饮食都是一个不错的选择，” 她补充道。</p>
</div><p>Related: Sweet vs. Savory Snacks: Which Choice Is Healthier? Registered Dietitians Explain</p>
<div class="lb-trans"><p>相关：甜味与咸味零食：哪种选择更健康？注册营养师解释</p>
</div><p>Otherwise, a good place to start is your nutritional goals. “If you’re looking for a fiber-rich option to support digestion, chia seeds may be the better choice,” Karp explains. That’s because they deliver more than double the amount of fiber than flax seeds, she notes. “On the other hand, if maximizing antioxidant intake is your priority, flax seeds might be the way to go,” Karp adds. This is due to their rich content of lignans, giving them the edge in the antioxidant department.</p>
<div class="lb-trans"><p>否则，一个好的起点是你的营养目标。“如果你在寻找一种富含纤维的选择以支持消化，奇亚籽可能是更好的选择，” Karp 解释道。这是因为它们提供的纤维量是亚麻籽的两倍多。另一方面，如果最大化抗氧化剂摄入是你的优先事项，亚麻籽可能是更好的选择，” Karp 补充道。这是因为它们富含木酚素，使其在抗氧化剂方面具有优势。</p>
</div><p>Bottom line? “The best foods for your health are the ones that you consistently enjoy and include in your diet,” Karp concludes. So, whether you’re blending a smoothie or garnishing yogurt, it’s worth reaching for chia seeds or flax seeds—or maybe a bit of both!</p>
<div class="lb-trans"><p>底线是什么？“对你的健康最好的食物是那些你持续享受并纳入饮食的食物，” Karp 总结道。因此，无论你是在调制冰沙还是装饰酸奶，选择奇亚籽或亚麻籽，或者两者兼而有之，都是值得的！</p>
</div><p>Read the original article on Real Simple</p>
<div class="lb-trans"><p>阅读原文请访问 Real Simple</p>
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奇亚籽与亚麻籽：哪种超级食物更适合你？