<h3>關鍵要點</h3>
<ul>
<li>奇亞籽是奇亞植物的種子，原產於危地馬拉和墨西哥。奇亞籽富含纖維，味道微微堅果香，浸泡後會膨脹。</li>
<li>另一方面，亞麻籽是亞麻植物的可食用種子，原產於土耳其和伊朗。它們富含抗氧化劑，味道温暖、土壤氣息濃厚。</li>
<li>奇亞籽和亞麻籽都是健康食品，但奇亞籽提供更多的纖維以支持健康消化，而亞麻籽則是更豐富的抗氧化劑來源。</li>
</ul>
<p>儘管它們體積微小，但種子卻富含營養。這尤其適用於奇亞籽和亞麻籽——這兩種因其堅果風味和植物性蛋白而廣受歡迎的品種。這些成分的使用方式也相似，但並不完全相同。接下來，專家將解釋奇亞籽與亞麻籽之間的營養和烹飪差異，以及哪種超級食品對你更健康。</p>
<h3>認識我們的專家</h3>
<ul>
<li>Marissa (Meshulam) Karp，碩士，註冊營養師，MPM Nutrition 創始人</li>
<li>Ann Ziata，紐約市烹飪教育學院的廚師講師</li>
</ul>
<h2>什麼是奇亞籽？</h2>
<p>奇亞籽是奇亞植物的種子，原產於墨西哥和危地馬拉。這些種子小而扁平，呈橢圓形，有多種顏色——包括紅色、白色和黑色。在美國，黑色奇亞籽是最常見的品種。</p>
<p>相關：這款粉絲最愛的冰淇淋三明治終於回到 Aldi——正好趕上温暖的天氣</p>
<h3>營養</h3>
<p>“奇亞籽是纖維的極佳來源，纖維在支持健康消化、降低膽固醇、穩定血糖水平和餐後保持飽腹感方面發揮着至關重要的作用，” 註冊營養師、MPM Nutrition 創始人 Marissa (Meshulam) Karp 解釋道。這些微小的種子還富含抗氧化劑，可以抵抗自由基（即有害分子）。這一點值得注意，因為高水平的自由基可能會增加炎症和氧化壓力，從而可能增加慢性疾病的風險。此外，奇亞籽還含有支持骨骼的鈣、抗炎的 omega-3 脂肪酸和令人飽腹的植物性蛋白。</p>
<h3>風味和質地</h3>
<p>“幹奇亞籽在食用時是脆的，輕輕 ‘爆開’，” 紐約市烹飪教育學院的廚師講師 Ann Ziata 説。它們味道微微堅果香，容易吸收其他成分的風味，尤其是在浸泡後。也就是説，“浸泡後的奇亞籽因其獨特的質地而受到喜愛，因為它們吸收大量液體，從脆脆的種子變成柔軟的珍珠，” Ziata 補充道。</p>
<h2>什麼是亞麻籽？</h2>
<p>亞麻植物原產於土耳其和伊朗，是一種能產生可食用種子的灌木。這些種子被稱為亞麻籽或亞麻仁。種子光滑、棕色，形狀像淚滴。</p>
<h3>營養</h3>
<p>“與奇亞籽一樣，亞麻籽也是纖維和 omega-3 脂肪酸的豐富來源，” Karp 解釋道。這兩種營養素在體內具有令人飽腹和抗炎的特性，使得亞麻籽成為你飲食中值得添加的成分。亞麻籽還提供木酚素——一種以支持心臟和骨骼而聞名的抗氧化劑，Karp 指出。此外，這種成分還提供蛋白質和維生素 E，這是一種具有抗氧化效果的必需營養素。</p>
<h3>風味和質地</h3>
<p>“亞麻籽具有温暖、堅果、土壤氣息濃厚和略帶草香的風味，” Ziata 分享道。她補充説，味道類似於芝麻和麥麩的混合。整粒亞麻籽粗糙且富含纖維，而磨碎的亞麻籽則呈顆粒狀粉末。然而，當磨碎的亞麻籽與液體混合時，它會形成類似膠狀的質地。</p>
<h2>如何食用奇亞籽</h2>
<p>奇亞籽美味且用途廣泛，但不建議幹吃。這是因為它們可以在體內吸收液體，可能導致胃腸問題和堵塞。考慮到這一點，奇亞籽應始終先與液體結合。</p>
<p>通常，奇亞籽用於製作奇亞布丁，這是一種甜美而奶油狀的混合物，可以作為早餐、零食或甜點享用。製作布丁很簡單：將奇亞籽與你喜歡的牛奶和調味成分（如可可粉或楓糖漿）混合，然後放入冰箱過夜。“種子會吸收液體並膨脹，形成類似於西米的布丁，” Ziata 説。之後，你可以添加水果製作草莓奇亞早餐布丁或蘋果肉桂奇亞布丁。奇亞籽也是製作奶昔的熱門成分，可以增加濃稠度和堅果風味。</p>
<p>在烘焙中，這種成分可以用作雞蛋替代品。只需將 1 湯匙整粒奇亞籽與 3 湯匙水混合，靜置至形成膠狀，然後按常規添加到麪糊中。但請注意：“奇亞籽在烘焙後仍會繼續吸收液體，因此你可能希望在含有大量脂肪的食譜中使用它們——如濃郁的布朗尼——以防止烘焙食品變幹，” Ziata 建議。</p>
<p>相關：感到壓力？營養專家表示，吃更多這種水果可以讓你感到更平靜</p>
<h2>如何食用亞麻籽</h2>
<p>無論是整粒還是磨碎的亞麻籽都可以幹吃。這是因為它們不會像奇亞籽那樣膨脹並吸收大量液體，即使是磨碎的。因此，亞麻籽的最佳用途略有不同。</p>
<p>“[整粒時]，亞麻籽可以用作麪包、鬆餅、餅乾和沙拉的土壤氣息濃厚、脆脆的配料，” Ziata 説。它們也可以被壓榨成亞麻籽油，因其高營養含量和強烈的堅果風味而受到喜愛。然而，亞麻籽油的煙點較低，這意味着它在高温下容易燒焦。因此，最好用於生食製備，如沙拉醬或裝飾。</p>
<p>當亞麻籽被磨成粉時，可以加入穀物、燕麥、酸奶、冰沙和調味品中以增加口感，Ziata 指出。“此外，細磨的亞麻籽可以作為烘焙餅乾、蛋糕等的雞蛋替代品，” 她補充道。對於每個雞蛋的食譜，將一湯匙細磨的亞麻籽與三湯匙温水混合，然後靜置幾分鐘直到變稠。這將形成一種膠狀物，可以像雞蛋一樣將成分結合在一起。</p>
<h2>可以用奇亞籽代替亞麻籽嗎？</h2>
<p>一般來説，你可以用奇亞籽代替亞麻籽，但這取決於食譜以及你想如何準備這些種子。</p>
<p>例如，在冰沙中，奇亞籽和亞麻籽可以互換使用。“然而，亞麻籽可能比奇亞籽增加更多的風味，” Ziata 指出。同時，在烘焙中，奇亞籽和亞麻籽都可以作為雞蛋替代品。Ziata 更喜歡亞麻籽，因為它們可以在不吸收過多水分的情況下結合成分，而這可能是奇亞籽的一個潛在風險。</p>
<p>值得注意的是，在布丁方面，奇亞籽和亞麻籽並不能互換。當與液體結合時，亞麻籽會形成比奇亞籽更顆粒狀和不愉快的口感。亞麻籽的風味也比奇亞籽更強，使得在布丁中添加其他成分的風味變得困難。</p>
<h2>哪種更健康？</h2>
<p>如果你在奇亞籽和亞麻籽之間猶豫不決，Karp 表示在營養方面 “沒有明確的贏家”。“[這兩種成分] 都提供了令人印象深刻的健康益處，將任一成分納入你的日常飲食都是一個不錯的選擇，” 她補充道。</p>
<p>相關：甜味與鹹味零食：哪種選擇更健康？註冊營養師解釋</p>
<p>否則，一個好的起點是你的營養目標。“如果你在尋找一種富含纖維的選擇以支持消化，奇亞籽可能是更好的選擇，” Karp 解釋道。這是因為它們提供的纖維量是亞麻籽的兩倍多。另一方面，如果最大化抗氧化劑攝入是你的優先事項，亞麻籽可能是更好的選擇，” Karp 補充道。這是因為它們富含木酚素，使其在抗氧化劑方面具有優勢。</p>
<p>底線是什麼？“對你的健康最好的食物是那些你持續享受並納入飲食的食物，” Karp 總結道。因此，無論你是在調製冰沙還是裝飾酸奶，選擇奇亞籽或亞麻籽，或者兩者兼而有之，都是值得的！</p>
<p>閲讀原文請訪問 Real Simple</p>

<p>奇亞籽和亞麻籽都是營養豐富的食物，提供不同的好處。奇亞籽原產於危地馬拉和墨西哥，富含纖維、抗氧化劑、鈣、omega-3 脂肪酸和蛋白質。亞麻籽來自土耳其和伊朗，富含纖維、omega-3 脂肪酸、木酚素、蛋白質和維生素 E。奇亞籽用途廣泛，但在食用前應浸泡，而亞麻籽則具有堅果風味，可以整粒或磨成粉使用。這兩種種子都很健康，但奇亞籽提供更多的纖維，而亞麻籽則提供更多的抗氧化劑</p>

<h3>Key Takeaways</h3>
<div class="lb-trans"><h3>關鍵要點</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>奇亞籽是奇亞植物的種子，原產於危地馬拉和墨西哥。奇亞籽富含纖維，味道微微堅果香，浸泡後會膨脹。</li>
<li>另一方面，亞麻籽是亞麻植物的可食用種子，原產於土耳其和伊朗。它們富含抗氧化劑，味道温暖、土壤氣息濃厚。</li>
<li>奇亞籽和亞麻籽都是健康食品，但奇亞籽提供更多的纖維以支持健康消化，而亞麻籽則是更豐富的抗氧化劑來源。</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>儘管它們體積微小，但種子卻富含營養。這尤其適用於奇亞籽和亞麻籽——這兩種因其堅果風味和植物性蛋白而廣受歡迎的品種。這些成分的使用方式也相似，但並不完全相同。接下來，專家將解釋奇亞籽與亞麻籽之間的營養和烹飪差異，以及哪種超級食品對你更健康。</p>
</div><h3>Meet Our Expert</h3>
<div class="lb-trans"><h3>認識我們的專家</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，碩士，註冊營養師，MPM Nutrition 創始人</li>
<li>Ann Ziata，紐約市烹飪教育學院的廚師講師</li>
</ul>
</div><h2>What Are Chia Seeds?</h2>
<div class="lb-trans"><h2>什麼是奇亞籽？</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>奇亞籽是奇亞植物的種子，原產於墨西哥和危地馬拉。這些種子小而扁平，呈橢圓形，有多種顏色——包括紅色、白色和黑色。在美國，黑色奇亞籽是最常見的品種。</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>相關：這款粉絲最愛的冰淇淋三明治終於回到 Aldi——正好趕上温暖的天氣</p>
</div><h3>Nutrition</h3>
<div class="lb-trans"><h3>營養</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>“奇亞籽是纖維的極佳來源，纖維在支持健康消化、降低膽固醇、穩定血糖水平和餐後保持飽腹感方面發揮着至關重要的作用，” 註冊營養師、MPM Nutrition 創始人 Marissa (Meshulam) Karp 解釋道。這些微小的種子還富含抗氧化劑，可以抵抗自由基（即有害分子）。這一點值得注意，因為高水平的自由基可能會增加炎症和氧化壓力，從而可能增加慢性疾病的風險。此外，奇亞籽還含有支持骨骼的鈣、抗炎的 omega-3 脂肪酸和令人飽腹的植物性蛋白。</p>
</div><h3>Flavor and Texture</h3>
<div class="lb-trans"><h3>風味和質地</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>“幹奇亞籽在食用時是脆的，輕輕 ‘爆開’，” 紐約市烹飪教育學院的廚師講師 Ann Ziata 説。它們味道微微堅果香，容易吸收其他成分的風味，尤其是在浸泡後。也就是説，“浸泡後的奇亞籽因其獨特的質地而受到喜愛，因為它們吸收大量液體，從脆脆的種子變成柔軟的珍珠，” Ziata 補充道。</p>
</div><h2>What Are Flax Seeds?</h2>
<div class="lb-trans"><h2>什麼是亞麻籽？</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>亞麻植物原產於土耳其和伊朗，是一種能產生可食用種子的灌木。這些種子被稱為亞麻籽或亞麻仁。種子光滑、棕色，形狀像淚滴。</p>
</div><h3>Nutrition</h3>
<div class="lb-trans"><h3>營養</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>“與奇亞籽一樣，亞麻籽也是纖維和 omega-3 脂肪酸的豐富來源，” Karp 解釋道。這兩種營養素在體內具有令人飽腹和抗炎的特性，使得亞麻籽成為你飲食中值得添加的成分。亞麻籽還提供木酚素——一種以支持心臟和骨骼而聞名的抗氧化劑，Karp 指出。此外，這種成分還提供蛋白質和維生素 E，這是一種具有抗氧化效果的必需營養素。</p>
</div><h3>Flavor and Texture</h3>
<div class="lb-trans"><h3>風味和質地</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>“亞麻籽具有温暖、堅果、土壤氣息濃厚和略帶草香的風味，” Ziata 分享道。她補充説，味道類似於芝麻和麥麩的混合。整粒亞麻籽粗糙且富含纖維，而磨碎的亞麻籽則呈顆粒狀粉末。然而，當磨碎的亞麻籽與液體混合時，它會形成類似膠狀的質地。</p>
</div><h2>How to Eat Chia Seeds</h2>
<div class="lb-trans"><h2>如何食用奇亞籽</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>奇亞籽美味且用途廣泛，但不建議幹吃。這是因為它們可以在體內吸收液體，可能導致胃腸問題和堵塞。考慮到這一點，奇亞籽應始終先與液體結合。</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，奇亞籽用於製作奇亞布丁，這是一種甜美而奶油狀的混合物，可以作為早餐、零食或甜點享用。製作布丁很簡單：將奇亞籽與你喜歡的牛奶和調味成分（如可可粉或楓糖漿）混合，然後放入冰箱過夜。“種子會吸收液體並膨脹，形成類似於西米的布丁，” Ziata 説。之後，你可以添加水果製作草莓奇亞早餐布丁或蘋果肉桂奇亞布丁。奇亞籽也是製作奶昔的熱門成分，可以增加濃稠度和堅果風味。</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，這種成分可以用作雞蛋替代品。只需將 1 湯匙整粒奇亞籽與 3 湯匙水混合，靜置至形成膠狀，然後按常規添加到麪糊中。但請注意：“奇亞籽在烘焙後仍會繼續吸收液體，因此你可能希望在含有大量脂肪的食譜中使用它們——如濃郁的布朗尼——以防止烘焙食品變幹，” Ziata 建議。</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>相關：感到壓力？營養專家表示，吃更多這種水果可以讓你感到更平靜</p>
</div><h2>How to Eat Flax Seeds</h2>
<div class="lb-trans"><h2>如何食用亞麻籽</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>無論是整粒還是磨碎的亞麻籽都可以幹吃。這是因為它們不會像奇亞籽那樣膨脹並吸收大量液體，即使是磨碎的。因此，亞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>“[整粒時]，亞麻籽可以用作麪包、鬆餅、餅乾和沙拉的土壤氣息濃厚、脆脆的配料，” Ziata 説。它們也可以被壓榨成亞麻籽油，因其高營養含量和強烈的堅果風味而受到喜愛。然而，亞麻籽油的煙點較低，這意味着它在高温下容易燒焦。因此，最好用於生食製備，如沙拉醬或裝飾。</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>當亞麻籽被磨成粉時，可以加入穀物、燕麥、酸奶、冰沙和調味品中以增加口感，Ziata 指出。“此外，細磨的亞麻籽可以作為烘焙餅乾、蛋糕等的雞蛋替代品，” 她補充道。對於每個雞蛋的食譜，將一湯匙細磨的亞麻籽與三湯匙温水混合，然後靜置幾分鐘直到變稠。這將形成一種膠狀物，可以像雞蛋一樣將成分結合在一起。</p>
</div><h2>Can You Use Chia Seeds Instead of Flax Seeds?</h2>
<div class="lb-trans"><h2>可以用奇亞籽代替亞麻籽嗎？</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>一般來説，你可以用奇亞籽代替亞麻籽，但這取決於食譜以及你想如何準備這些種子。</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，奇亞籽和亞麻籽可以互換使用。“然而，亞麻籽可能比奇亞籽增加更多的風味，” Ziata 指出。同時，在烘焙中，奇亞籽和亞麻籽都可以作為雞蛋替代品。Ziata 更喜歡亞麻籽，因為它們可以在不吸收過多水分的情況下結合成分，而這可能是奇亞籽的一個潛在風險。</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，奇亞籽和亞麻籽並不能互換。當與液體結合時，亞麻籽會形成比奇亞籽更顆粒狀和不愉快的口感。亞麻籽的風味也比奇亞籽更強，使得在布丁中添加其他成分的風味變得困難。</p>
</div><h2>Which One Is Healthier?</h2>
<div class="lb-trans"><h2>哪種更健康？</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>如果你在奇亞籽和亞麻籽之間猶豫不決，Karp 表示在營養方面 “沒有明確的贏家”。“[這兩種成分] 都提供了令人印象深刻的健康益處，將任一成分納入你的日常飲食都是一個不錯的選擇，” 她補充道。</p>
</div><p>Related: Sweet vs. Savory Snacks: Which Choice Is Healthier? Registered Dietitians Explain</p>
<div class="lb-trans"><p>相關：甜味與鹹味零食：哪種選擇更健康？註冊營養師解釋</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>否則，一個好的起點是你的營養目標。“如果你在尋找一種富含纖維的選擇以支持消化，奇亞籽可能是更好的選擇，” Karp 解釋道。這是因為它們提供的纖維量是亞麻籽的兩倍多。另一方面，如果最大化抗氧化劑攝入是你的優先事項，亞麻籽可能是更好的選擇，” Karp 補充道。這是因為它們富含木酚素，使其在抗氧化劑方面具有優勢。</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>底線是什麼？“對你的健康最好的食物是那些你持續享受並納入飲食的食物，” Karp 總結道。因此，無論你是在調製冰沙還是裝飾酸奶，選擇奇亞籽或亞麻籽，或者兩者兼而有之，都是值得的！</p>
</div><p>Read the original article on Real Simple</p>
<div class="lb-trans"><p>閲讀原文請訪問 Real Simple</p>
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奇亞籽與亞麻籽：哪種超級食物更適合你？