6 Qhov laj thawj Yog vim li cas Cov qe Khoom Noj yog cov Khoom Noj Khoom Noj Zoo Tshaj Plaws rau Ntiaj Teb

Zoo Siab

• 1. Tag Nrho Cov qe Yog Ntawm Cov Khoom Noj Khoom Noj Zoo Tshaj Plaws Hauv Ntiaj Teb
• 2. Cov qe ua kom koj cov Cholesterol thiab tsis txhob tsa koj cov Kab Mob Plawv
• 3. Cov Qe Muaj Feem Nrog Choline, cov Khoom Noj Muaj Txiaj Ntsig Rau Lub Hlwb
• 4. Cov Qe Muaj Cov Khoom Uas Muaj Qib Siab Zoo Nrog Tiav Qib Siab Amino Acid
• 5. Cov Qe Muaj Nyav Nrog Lutein thiab Zeaxanthin, Uas Tiv Thaiv Ob lub qhov muag
• 6. Cov qe ua tshais yuav pab tau koj kom lub cev rog
• Tsis Yog Txhua Lub qe yog Tib Yam
• Rau hauv qab Kab

Cov qe yog cov khoom noj khoom haus zoo uas lawv feem ntau hu ua "xwm txheej ntau yam xwm txheej."

Lawv kuj tseem muaj cov tshuaj tiv thaiv antioxidant thiab lub hlwb muaj txiaj ntsig zoo uas ntau tus neeg siv tsis txaus.

Nov yog 6 lub laj thawj uas vim li cas cov qe nyob ntawm cov zaub mov zoo tshaj hauv lub ntiaj teb.

1. Tag Nrho Cov qe Yog Ntawm Cov Khoom Noj Khoom Noj Zoo Tshaj Plaws Hauv Ntiaj Teb

Ib lub qe muaj cov khoom noj khoom haus zoo kawg nkaus.

Qhov tseeb, cov as-ham nyob rau hauv muaj txaus kom tig los ua ib lub qe chiv yug me nyuam rau hauv tag nrho cov nqaij qaib.

Cov qe tau ntim cov vitamins, cov zaub mov, cov protein zoo, cov rog zoo thiab ntau lwm yam khoom noj tsawg dua.

Ib lub qe loj (1):

• Vitamin B12 (cobalamin): 9% ntawm RDA
• Vitamin B2 (riboflavin): 15% ntawm RDA
• Vitamin A: 6% ntawm RDA
• Vitamin B5 (pantothenic acid): 7% ntawm RDA
• Selenium: 22% ntawm RDA
• Cov qe tseem muaj cov kua me me ntawm yuav luag txhua cov vitamins thiab pob zeb hauv av uas xav tau los ntawm tib neeg lub cev, suav nrog calcium, iron, potassium, zinc, manganese, vitamin E, folate thiab ntau ntxiv.

Ib lub qe loj muaj 77 calories, nrog 6 gram ntawm cov protein zoo, 5 grams rog thiab cov roj uas muaj cov carbohydrates.

Nws yog ib qho tseem ceeb kom paub tias yuav luag txhua yam khoom noj muaj nyob rau hauv lub nkaub, cov nqaij dawb tsuas muaj protein tsawg.

Tag nrho cov qe yog cov khoom noj khoom haus zoo kawg, uas muaj cov as-ham ntau heev piv rau cov calories. Cov khoom noj muaj nyob rau hauv yolks, thaum lub ntsiab lus feem ntau yog cov protein.

2. Cov qe ua kom koj cov Cholesterol thiab tsis txhob tsa koj cov Kab Mob Plawv

Qhov laj thawj tseem ceeb ua rau cov neeg ceeb toom txog cov qe yog vim lawv muaj cov roj cholesterol.

Ib lub qe loj muaj 212 mg ntawm cov roj (cholesterol), uas yog piv rau ntau cov zaub mov.

Txawm li cas los xij, cov zaub mov kev noj haus ntawm cov roj (cholesterol) muaj cov kev cuam tshuam tsawg kawg nkaus hauv cov cholesterol hauv cov ntshav ().

Koj lub siab ua cov roj (cholesterol), txhua txhua hnub. Qhov ntau thiab tsawg yog nyob ntawm seb koj noj ntau npaum li cas.

Yog tias koj tau txais cov roj cholesterol ntau los ntawm cov khoom noj, koj lub siab ua kom tsawg dua. Yog tias koj tsis noj cov roj (cholesterol), koj lub siab ua tau ntau ntxiv.

Qhov yog, ntau cov kev tshawb fawb qhia tias qe ua tau txhim kho koj cov roj (cholesterol) zoo.

Lawv tsa HDL (cov "zoo") cov roj (cholesterol) thiab lawv nyiam hloov LDL ("tsis zoo") cov roj (cholesterol) rau cov pawg loj uas tsis muaj feem cuam tshuam nrog kev pheej hmoo mob ntshav siab (,,).

Ntau cov kev tshawb fawb tau txheeb xyuas seb kev noj qe puas cuam tshuam txog kev pheej hmoo mob plawv thiab pom tias tsis muaj kev cuam tshuam los ntawm ob (,, 8).

Ntawm qhov tsis sib xws, qe tau txuas nrog txiaj ntsig kev noj qab haus huv.

Ib txoj kev tshawb nrhiav tau pom tias noj 3 lub qe ib hnub twg txo cov tshuaj tiv thaiv insulin, tsa HDL thiab nce LDL ntau ntau hauv cov neeg muaj mob metabolic syndrome ().

Txawm li cas los xij, qee qhov kev tshawb fawb qhia pom kev pheej hmoo mob plawv rau cov neeg muaj ntshav qab zib. Qhov no yuav tsum tau tshawb fawb ntxiv tab sis yog thiab tej zaum yuav tsis siv rau kev noj zaub mov kom tsawg carb, uas, tuaj yeem, ntau zaus, thim rov qab hom 2 mob ntshav qab zib (,,,).

Cov kev tshawb fawb qhia tias qe ua tau txhim kho cov roj (caj) roj. Lawv tsa HDL (zoo) cov roj (cholesterol) thiab nce qhov LDL qhov loj me, uas yuav tsum txo qis kev pheej hmoo mob plawv.

3. Cov Qe Muaj Feem Nrog Choline, cov Khoom Noj Muaj Txiaj Ntsig Rau Lub Hlwb

Choline yog cov khoom noj haus kom tsis tshua muaj kab mob uas feem ntau ua ke nrog cov vitamins B-complex.

Choline yog cov khoom noj tseem ceeb rau tib neeg kev noj qab haus huv thiab xav tau rau ntau yam txheej txheem hauv lub cev.

Nws yog qhov yuav tsum tau coj los ua ke ntawm cov neurotransmitter acetylcholine thiab kuj tseem muaj cov xaum ntawm cov xoos thiab.

Kev noj haus choline tsawg dua muaj cuam tshuam txog kab mob siab, mob plawv thiab lub paj hlwb ().

Qhov khoom noj zoo no tseem ceeb tshwj xeeb rau cov poj niam cev xeeb tub. Cov kev tshawb fawb qhia pom tias kev noj tshuaj choline tsawg tuaj yeem ua rau muaj kev pheej hmoo ntawm cov hlab ntsha tsis zoo thiab ua rau lub hlwb tsis ua haujlwm ntawm tus menyuam ().

Coob tus neeg tsis tau choline txaus. Raws li ua piv txwv, ib txoj kev tshawb nrhiav hauv kev xeeb tub, Canadian cov poj niam pom tias tsuas 23% mus txog qhov txaus noj choline ().

Qhov zoo tshaj plaws ntawm choline hauv zaub mov yog qe qe thiab nqaij nyug siab. Ib lub qe loj muaj 113 mg ntawm choline.

Choline yog cov khoom noj khoom haus tseem ceeb uas ob peb cov neeg tau txais txaus. Qe yolks yog qhov muaj txiaj ntsig zoo ntawm choline.

4. Cov Qe Muaj Cov Khoom Uas Muaj Qib Siab Zoo Nrog Tiav Qib Siab Amino Acid

Proteins yog cov khoom tseem ceeb hauv lub cev thiab pab ob hom phiaj thiab ua haujlwm.

Lawv muaj cov amino acids uas txuas nrog ua ke, hom zoo li cov hlaws dai ntawm ib txoj hlua, thiab tom qab ntawd muab tais rau hauv cov duab sib txawv.

Muaj txog 21 amino acids uas koj lub cev siv los tsim nws cov protein.

Cuaj ntawm cov no tsis tuaj yeem tsim tawm los ntawm lub cev thiab yuav tsum tau muab los ntawm kev noj haus. Lawv paub tias yog cov amino acids uas tseem ceeb.

Qhov zoo ntawm cov protein tau txiav txim los ntawm nws tus txheeb ze ntawm cov tseem ceeb amino acids. Qhov chaw muaj protein uas muaj tag nrho cov nyob hauv txoj kab yog yog qhov zoo ntawm cov protein.

Cov qe yog cov zoo tshaj plaws ntawm cov protein nyob hauv cov zaub mov noj. Qhov tseeb, cov roj ntsha muaj nuj nqi (ib qho kev ntsuas ntawm cov txiaj ntsig protein zoo) yog feem ntau ntsuas los ntawm kev sib piv nws rau qe, uas tau muab qhab nia zoo tshaj plaws ntawm 100 ().

Qe yog qhov zoo tshaj plaws ntawm cov protein, nrog txhua cov amino acids tseem ceeb hauv kev sib piv zoo.

5. Cov Qe Muaj Nyav Nrog Lutein thiab Zeaxanthin, Uas Tiv Thaiv Ob lub qhov muag

Muaj ob lub antioxidants hauv cov qe uas tuaj yeem ua rau muaj zog tiv thaiv zoo rau lub qhov muag.

Lawv hu ua lutein thiab zeaxanthin, ob leeg pom hauv lub nkaub.

Lutein thiab zeaxanthin nyiam ntau zuj zus hauv qhov retina, qhov ntxim hnov ​​ntawm lub qhov muag, qhov uas lawv tiv thaiv lub qhov muag los ntawm qhov teeb meem hnub ci ().

Cov tshuaj tiv thaiv kab mob no txo ​​qis kev pheej hmoo ntawm macular degeneration thiab cataracts, uas yog ntawm cov kev coj ua kom pom kev tsis pom kev thiab qhov muag tsis pom kev hauv cov neeg laus (,,).

Hauv ib txoj kev tshawb nrhiav, noj 1.3 lub qe qe tauj ib hnub rau 4.5 lub lis piam nce ntshav ntau ntawm zeaxanthin los ntawm 114–142% thiab lutein los ntawm 28–50% ().

Qe muaj ntau heev nyob rau hauv cov antioxidants lutein thiab zeaxanthin, uas tuaj yeem txo qis kev pheej hmoo ntawm macular degeneration thiab cataracts.

6. Cov qe ua tshais yuav pab tau koj kom lub cev rog

Cov qe tsuas muaj cov ntsiab lus ntawm carbohydrates, tab sis muaj protein ntau thiab muaj roj ntau.

Lawv tau qhab nia siab nyob rau ntawm qhov ntsuas siab hu ua satiety index, uas yog qhov kev ntsuas seb cov zaub mov ntau npaum li cas rau satiety (8).

Vim li no, nws tsis yog qhov txawv kom pom cov kev tshawb fawb qhia pom tias kev noj qe rau pluas tshais yuav ua rau poob rog.

Hauv ib txoj kev tshawb nrhiav, 30 tus neeg rog dhau heev lossis rog cov poj niam tau noj tshais ntawm qe lossis bagels. Ob qho kev noj tshais muaj qhov muaj nuj nqis sib npaug.

Cov poj niam nyob rau hauv pab pawg lub qe xav tias tau ntau dua thiab tau noj tsawg dua calories rau hnub ntxiv thiab tom qab 36 teev ().

Hauv lwm qhov kev tshawb fawb uas tau mus rau 8 lub lis piam, noj qe rau pluas tshais ua rau poob phaus tseem ceeb piv rau tib cov calories los ntawm bagels. Cov pab pawg qe ():

• Poob 65% ntau lub cev hnyav.
• Poob 16% ntau lub cev rog.
• Tau 61% txo qis hauv BMI.
• Tau 34% ntau dua qhov txo qis hauv qab ntawm lub duav (ib lub cim zoo rau lub plab ua rog).

Qe yog heev zaum. Raws li qhov tshwm sim, kev noj qe rau pluas tshais yuav txo cov calories kom tsawg thaum hnub tom qab thiab txhawb kev poob rog.

Tsis Yog Txhua Lub qe yog Tib Yam

Nws yog ib qho tseem ceeb kom nco ntsoov tias tsis yog txhua lub qe yuav raug sib npaug.

Hens feem ntau tau tsa rau hauv cov chaw ua haujlwm, caged thiab pub mov-raws li cov khoom noj uas hloov cov khoom noj kom kawg ntawm lawv cov qe. Nws yog qhov zoo tshaj los yuav cov omega-3 enriched lossis pastured qe, uas yog cov zaub mov muaj txiaj ntsig dua thiab muaj txiaj ntsig zoo dua.

Txawm li cas los xij, qe lub lag luam loj tseem yog qhov kev xaiv zoo yog tias koj them tsis taus lossis nkag mus rau lwm tus.

Cov khoom noj muaj txiaj ntsig ntawm cov qe ntau nyob ntawm seb cov hens tau pub li cas. Omega-3 enriched lossis pastured qe yuav ua nplua nuj nyob hauv cov zaub mov zoo.

Rau hauv qab Kab

Qe yog nyob ntawm cov zaub mov muaj txiaj ntsig zoo tshaj plaws uas koj tuaj yeem pom, muab txhua yam vitamins thiab minerals uas koj xav tau.

Txhawm rau cov khoom sab saum toj, qe yog pheej yig, saj txaus thiab mus nrog yuav luag txhua yam zaub mov.

Lawv tiag tiag yog qhov tshwj xeeb superfood.