Cov Taum Ci Yuav Zoo rau Koj?

Zoo Siab

• Dab tsi yog hauv Taum Ci?
• Ci Taum Khoom Noj Khoom Haus
• Cov Kev Pab Tau Zoo Tshaj
• Cua thiab Yooj Yim
• Tej zaum Yuav Txhawb Nqa Mob
• Yuav Txo Cholesterol
• Qhov tsis zoo muaj peev xwm
• Siab Qab Zib
• Yuav Kev Caw
• Ntim Cov Tshuaj Ntxiv
• Tuaj yeem Ua BPA Cov Neeg Tshuaj Tiv Thaiv
• Yuav Tsam Koj Li Gassy
• Lectins Raug Tsawg Los Ntawm Kev Noj
• Rau hauv qab Kab

Taum taum yog cov kua ntses hauv npog npaj los ntawm kos lossis muag premade hauv cov kaus poom.

Hauv tebchaws Asmeskas, lawv tau noj zaubmov zoo nkauj ntawm cov neeg ua noj ua mov sab nraud, hos cov neeg hauv tebchaws Askiv noj cov mov ci.

Txawm hais tias legumes tau suav hais tias noj qab nyob zoo, koj yuav xav paub hais tias ci taum muaj peev xwm.

Cov lus no nyeem cov taum ci thiab seb nws puas zoo rau koj.

Dab tsi yog hauv Taum Ci?

Taum taum feem ntau yog ua nrog me me, dawb taum navy taum.

Lwm cov sib xyaw ua ke yog qab zib, tshuaj ntsuab, thiab cov txuj lom. Cov ntawv qhia ua noj kuj tseem suav nrog kua ntses soob, kua qaub, kua txob, thiab moov.

Qee qhov taum ci yog neeg tsis noj nqaij, hos lwm tus muaj cov nqaij npuas kib lossis ntsev rau nqaij npuas ua kom tsw qab.

Txawm hais tias lawv lub npe, taum tsis tau ib txwm ci. Lawv tuaj yeem siav los ntawm lwm txoj hauv kev, dhau li ntawm qhov cub ntawm sab saum toj lossis hauv lub qhov cub qeeb.

Cov khoom siv sib xyaw ua ke hauv cov taum ci yog cov taum pauv, qab zib, tshuaj ntsuab, thiab cov txuj lom. Qee tus kuj muaj lws suav saud, haus kua qab, muaj zib suab thaj, mustard, thiab nqaij npuas.

Ci Taum Khoom Noj Khoom Haus

Taum taum muab ntau cov txiaj ntsig.

Txawm hais tias ntau npaum li cas yuav txawv los ntawm hom, 1/2-khob (130-gram) liab cov kaus poom kaus poom muaj kwv yees ():

• Cov calories: 119
• Tag nrho cov rog: 0.5 grams
• Tag nrho cov carbs: 27 grams
• Fiber ntau: 5 grams
• Cov protein ntau: 6 grams
• Sodium: 19% ntawm Cov Siv Hnub Siv Txhua Hnub (RDI)
• Cov poov tshuaj: 6% ntawm RDI
• Hlau: 8% ntawm RDI
• Magnesium: 8% ntawm RDI
• Zinc: 26% ntawm RDI
• Tooj liab: 20% ntawm RDI
• Selenium: 11% ntawm RDI
• Thiamine (vitamin B1): 10% RDI
• Vitamin B6: 6% ntawm RDI

Taum taum muab cov protein thiab cog raws ntoo. Lawv kuj tseem yog qhov zoo ntawm thiamine, zinc, thiab selenium, uas txhawb kev tsim hluav taws xob, kev ua kom lub cev tsis muaj zog, thiab kev noj qab haus huv cov thyroid, ntsig txog (2, 3, 4).

Pom zoo, legumes muaj phytates - cov sib txuas uas tuaj yeem cuam tshuam cov ntxhia kom nqus tau. Txawm li cas los xij, ua noj thiab kaus poom txo cov phytate cov ntsiab lus ntawm cov taum ci ().

Taum ci muab tau txiaj ntsig zoo rau cov nroj tsuag, suav nrog polyphenols, ib yam nkaus.

Cov no tuaj yeem tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm cov roj ntsha tsis ruaj khov hu ua dawb radicals thiab inhibit mob. Ob qho dawb radical puas thiab mob tau txuas rau mob plawv, mob cancer, thiab lwm yam mob ntsig txog (,).

Vim tias cov zaub mov muaj txiaj ntsig thiab kev koom nrog kev txo qis cov kab mob mus ntev, Teb Chaws Asmeskas cov txheej txheem kev noj zaub mov pom zoo kom muaj tsawg li 1 1/2 khob (275 grams) ntawm cov khoom noj twg hauv ib lub lis piam rau qhov nruab nrab 2,000-calories calories ().

Taum taum muab khoom noj khoom haus ntau, nrog rau cov nroj tsuag protein, fiber, B vitamins, cov zaub mov, thiab kev tiv thaiv kev tiv thaiv cog cov nroj tsuag.

Cov Kev Pab Tau Zoo Tshaj

Ntxiv nrog rau lawv cov ntsiab lus noj haus zoo, cov noob taum ci muab lwm yam muaj txiaj ntsig ib yam nkaus.

Cua thiab Yooj Yim

Taum taum yog qhov tsw qab thiab feem ntau nyiam, uas tuaj yeem txhawb cov neeg kom noj zaub ntau.

Ib txoj kev tshawb nrhiav pom tias 57% ntawm cov tub ntxhais hluas nyiam cov taum ci, thaum tsawg dua 20% nyiam lentil kua zaub lossis zaub xam lav ua nrog taum ().

Cov kaus poom ua tau cov kaus poom kuj yog npaj tau sai thiab yooj yim los npaj - txhua yam koj yuav tsum ua yog qhib lub poom thiab ua kom sov.

Tej zaum Yuav Txhawb Nqa Mob

Tsuas yog 1/2 khob (130 grams) ntawm cov noob taum ci muab tau 18% ntawm RDI rau cov roj. Fiber ntau txhawb lub plab kev noj qab haus huv, suav nrog kev ua haujlwm txhua hnub ().

Fiber ntau los yug cov microbes hauv koj txoj hnyuv lossis hnyuv loj. Qhov no yuav ua rau kom cov kab mob muaj txiaj ntsig zoo txuas rau kev txo mob qog nqaij hlav cancer (,,).

Ntxiv mus, cov taum ci muaj cov nroj tsuag sib txuas apigenin thiab daidzein, nrog rau lwm cov as-ham uas tuaj yeem tiv thaiv mob qog nqaij hlav ().

Yuav Txo Cholesterol

Taum taum muab tshuaj fiber ntau thiab cov khoom sib xyaw hu ua phytosterols uas tuaj yeem cheem cov cholesterol kom tsawg hauv koj lub plab. Qhov no yuav txo cov roj hauv cov ntshav siab, uas yuav muaj feem ua rau muaj mob plawv (,).

Thaum cov neeg laus uas muaj cov roj (cholesterol) siab ntau dua li noj 1/2 khob (130 grams) ntawm cov taum pauv txhua hnub rau ob hlis, lawv pom tias muaj 5,6% hauv cov cholesterol tag nrho piv rau thaum lawv tsis noj taum (16).

Hauv lwm qhov kev tshawb fawb, cov txiv neej nrog cov kab mob sib xyaw ua ke (cholesterol) tau noj 5 khob (650 grams) ntawm cov taum ci txhua lub lim tiam rau 1 lub hlis. Lawv tau ntsib 11,5% thiab 18% txo qis hauv tag nrho thiab cov roj LDL (cov tsis huv) cov roj (cholesterol), feem ().

Cov kaus poom ua kaus poom ua tau zoo yog txoj kev nrawm thiab noj nqaij legumes. Lawv kuj txhawb txoj plab noj qab haus huv thiab tej zaum yuav txo cov cholesterol.

Qhov tsis zoo muaj peev xwm

Ntawm qhov tod tes, cov taum ci muaj qee qhov tsis zoo - ntau yam uas koj tuaj yeem txo qis los ntawm kev ua rau lawv los ntawm kos.

Siab Qab Zib

Taum taum feem ntau muaj ib lossis ntau yam khoom qab zib, xws li qab zib lossis kua txiv qaub.

Ib lub khob 1/2-khob (130-gram) ua haujlwm ntawm lub noob taum ci - cov kaus poom lossis hauv tsev - suav nrog qhov nruab nrab ntawm 3 diav (12 gram) ntawm cov suab thaj ntxiv. Qhov no yog 20% ​​ntawm qhov txwv txhua hnub rau kev noj zaub mov 2,000-calorie ((,,).

Noj ntau dhau ntawm cov piam thaj tuaj yeem ua rau hniav lwj thiab muaj feem ua rau muaj kev pheej hmoo rog, mob plawv, ntshav qab zib hom 2, thiab teeb meem nco qab (,,,).

Yam tsawg kawg ib hom tshuaj Meskas ua rau cov taum mog uas muaj 25% tsawg dua cov piam thaj, thiab lwm qhov muag hauv Tebchaws Europe muaj cov taum pauv uas tsuas yog qab nrog stevia - lub xoom-calorie, cov khoom qab zib.

Nco ntsoov tias yog tias koj ua taum nyob tom tsev siv cov kaus poom lossis kaus poom qab rog, koj tuaj yeem tswj hwm cov piam thaj ntau ntxiv.

Yuav Kev Caw

Sodium yog lwm txoj kev noj haus ntawm kev txhawj xeeb rau qee tus neeg, tshwj xeeb yog cov uas nws yuav muaj ntshav siab ntau dua nrog kev noj ntsev ntau ntxiv ().

Cov kaus poom ncuav pias nruab nrab li ntawm 19% ntawm RDI rau sodium rau 1/2-khob (130-gram) ua haujlwm, uas yog los ntawm ntsev ntxiv ().

Ob peb lub khw muaj cov tshuaj sodium txo ntau, tab sis tsis yog txhua lub khw muag khoom nqa lawv.

Hauv cov ntawv ua tom tsev, koj tuaj yeem ntxiv cov ntsev tsawg. Yog tias koj tabtom ua taum ci siv cov kaus poom tsis yog siv cov taum qhuav, yaug thiab muab lawv tso kom cov ntsev tsawg li 40% (24).

Ntim Cov Tshuaj Ntxiv

Feem ntau ntawm cov kaus poom hauv cov kaus poom muaj cov khoom ntxiv, uas qee tus neeg nyiam kom zam (25,).

Ntawm cov feem ntau muaj:

• Hloov pob kws cov hmoov txhuv nplej siab. Tus neeg sawv cev thickening no tau hloov kho, feem ntau nrog cov tshuaj, kom nws ua haujlwm zoo dua. Nws tseem nquag ua los ntawm cov pob kws tau hloov kho tsis tu ncua, ib qho kev tawm tsam nrog kev pheej hmoo (,,).
• Caramel cov xim. Caramel cov xim feem ntau muaj cov tshuaj hu ua 4-methylimidazole, uas yog cov ua rau mob qog noj ntshav. Tseem, cov kws tshawb fawb hais tias theem tam sim no pom zoo hauv cov zaub mov muaj kev nyab xeeb (,).
• Lub ntuj yu. Cov no yog muab los ntawm cov nroj tsuag lossis tsiaj cov khoom noj tab sis feem ntau tsis yooj yim cov khoom xyaw uas koj yuav siv hauv tsev. Cov lus qhia ntxaws ntxaws kuj ua rau nws tsis yooj yim qhia yog tias tsis muaj hom khoom noj tsis haum (33,).

Tuaj yeem Ua BPA Cov Neeg Tshuaj Tiv Thaiv

Lub npov sab hauv ntawm cov taum poom feem ntau muaj cov tshuaj bisphenol A (BPA), uas tuaj yeem tawm mus rau hauv cov zaub mov ().

Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj (FDA) hais tias cov tshuaj muaj kev nyab xeeb rau kev siv pom zoo tam sim no, tab sis ntau tus kws tshawb fawb tsis pom zoo. Qee qhov kev tshawb fawb qhia tias BPA tuaj yeem nce rog kev pheej hmoo thiab txo qis kev muaj menyuam, ntawm lwm qhov kev txhawj xeeb txog kev noj qab haus huv (,,,).

Hauv kev kawm txog cov zaub mov sau los ntawm cov khw muag khoom noj, taum taum yog qeb thib plaub siab tshaj plaws hauv BPA ntawm 55 cov zaub mov sib txawv uas muaj cov tshuaj lom neeg (kuaj pom).

Ob peb organic hom ntawm cov taum ci yog muag hauv cov kaus poom uas tsis muaj BPA lossis cov tshuaj zoo sib xws. Txawm li cas los xij, cov hom lag luam no raug nqi ntau dua.

Yuav Tsam Koj Li Gassy

Taum muaj fiber ntau thiab lwm yam tsiaj uas tsis pom kev zoo uas tau zom los ntawm cov kab mob hauv koj lub plab, uas ua rau koj mus dhau roj ntau dua ().

Tseem, ib txoj kev tshawb nrhiav tau pom tias tsawg dua ib nrab ntawm cov tib neeg uas tau ntxiv 1/2 khob (130 grams) ntawm legumes, suav nrog cov noob taum, rau lawv cov zaub mov noj txhua hnub tau qhia tias muaj roj ntau dua.

Tsis tas li ntawd, 75% ntawm cov neeg thaum pib tshaj tawm tau nce roj hais tias nws rov qab mus rau theem li qub tom qab 2-3 lub lim tiam ntawm kev noj taum txhua hnub ().

Lectins Raug Tsawg Los Ntawm Kev Noj

Legumes, suav nrog ntau cov rog hauv cov taum ci, muaj cov protein hu ua lectins.

Kev siv ntau, cov neeg qhuab qhia tuaj yeem cuam tshuam nrog kev zom zaub mov, ua rau lub plab hnyuv, thiab cuam tshuam nrog cov tshuaj hormones hauv koj lub cev (, 43).

Txawm li cas los xij, ua noj ua haus ntau inactivates lectins. Yog li, koj tau nphav raug cov protein los ntawm cov taum ci yog qhov tsawg heev thiab tsis muaj kev txhawj xeeb (43).

Cov teeb meem cuam tshuam ntawm cov kaus poom ua tau rau cov kaus poom suav nrog ntxiv cov suab thaj thiab ntsev ntxiv rau, cov zaub mov ntxiv, thiab cov kab mob BPA los ntawm cov ntaub qhwv tau. Cov no tuaj yeem txo los ntawm kev ua cov kua taum ci los ntawm kos. Digestive teeb meem kuj yuav tshwm sim.

Rau hauv qab Kab

Taum taum yog qhov muaj protein ntau, fiber ntau, lwm yam as-ham, thiab cov txiaj ntsig zoo ntawm cov nroj tsuag. Lawv yuav txhim kho plab lub siab thiab cov qib roj cholesterol.

Cov kaus poom ntau yam yog qhov yooj yim tab sis feem ntau muaj nyob hauv kev ntxiv piam thaj, ntsev, ntxiv rau, thiab kab mob BPA. Koj txoj kev xaiv zoo tshaj plaws yog ua rau lawv los ntawm kos siv taum qhuav.

Cov noob taum ua rau muaj suab thaj thiab muaj ntsev tsawg kawg nkaus tuaj yeem yog cov txiaj ntsig zoo ntxiv rau cov khoom noj muaj txiaj ntsig.