7 Nyiam Cov Hom Ntse Taum

Zoo Siab

• 1. Raum taum hlav
• 2. Lentil hlav
• 3. Taum cev
• 4. Chickpea ntoo
• 5. Mung taum hlav
• 6. Taum pauv zaub ntsuab
• 7. Adzuki taum hlav
• Lus qhia txog kev txhawb nqa
• Qhov ceeb toom rau kev noj taum qe
• Hauv qab kab

Kev Sprouting yog lub txheej txheem ntuj uas ua rau cov noob, noob nplej, zaub thiab legumes tuaj yeem tawg.

Taum hlav yog qhov tshwj xeeb tshaj yog nyob rau hauv cov zaub xam lav thiab Neeg Esxias cov zaub mov nyiam do-kib, thiab muaj ntau yam.

Koj tuaj yeem pom ntau hom noob taum khiav tom koj lub khw muag khoom noj hauv av lossis tso cov hauv qab ntawm koj tus kheej.

Kev tshawb fawb qhia tias txhoov tsub ntxiv cov zaub mov muaj txiaj ntsig ntawm cov zaub mov los ntawm kev txhim kho kev zom zaub mov thiab muaj txiaj ntsig zoo ntawm qee yam khoom noj, xws li cov protein.

Dab tsi ntxiv, cov hlav tau raug piav raws li kev noj haus muaj zog nrog ntau yam teebmeem kev noj qab haus huv (,,).

Ntawm no yog 7 qhov txaus nyiam ntawm taum hlav.

1. Raum taum hlav

Lub raum taum (Phaseolus vulgaris L.) yog ntau yam ntawm cov taum ntau uas tau txais nws lub npe los ntawm nws lub raum-zoo li lub cev.

Lawv cov hlav muaj protein ntau thiab tsis muaj calories ntau thiab carbs. Ib khob (184 grams) ntawm lub raum taum qe pob ():

• Cov calories: 53
• Carbs: 8 grams
• Cov protein ntau: 8 grams
• Rog: 1 gram
• Vitamin C: 79% ntawm Tus Nqi Txhua Hnub (DV)
• Folate: 27% ntawm DV
• Hlau: 8% ntawm DV

Cov qe ntshav no tseem muaj ntau hauv melatonin, uas yog lub cev uas koj lub cev tsim tawm los tswj nws lub voj voog kev pw tsaug zog. Melatonin zoo ib yam li muaj cov antioxidant uas tiv thaiv koj lub cev los ntawm cov dawb radicals, uas yog cov sib txuas uas tsim kev puas tsuaj uas tuaj yeem ua rau puas tsuaj ntawm tes (,).

Thaum koj lub cev tsim cov melatonin ib txwm, nws cov khoom tsim tawm zuj zus nrog lub hnub nyoog. Cov kws tshawb nrhiav ntseeg tias cov neeg qis qis me ntsis tuaj yeem cuam tshuam nrog kev noj qab haus huv thaum koj muaj hnub nyoog ().

Ntau cov kev tshawb fawb txuas cov melatonin ua rau kom txo qis kev mob phom sij, xws li ntshav qab zib hom 2 thiab kab mob plawv (,,,).

Ib txoj kev tshawb fawb 12-xyoos hauv 370 tus poj niam tau txiav txim siab tias cov neeg uas muaj melatonin qis dua muaj feem ntau yuav muaj feem mob ntshav qab zib hom 2 ().

Lub caij no, lwm txoj kev tshawb nrhiav tau pom tias tom qab pub nas cov ntsav tawm los ntawm lub raum taum tawm, lawv cov ntshav melatonin ntau ntxiv nce 16% ().

Txawm li cas los xij, kev tshawb fawb ntxiv hauv tib neeg yog xav tau.

Sprouted raum taum zoo noj tshaj plaws. Koj tuaj yeem muab rhaub, ci, lossis do-kib rau lawv, tom qab ntawd ntxiv rau cov tais diav xws li stews thiab mij.

Cov taum hauv taum yog cov muaj antioxidant ntau, xws li cov vitamin C thiab melatonin. Melatonin ntseeg hais tias yuav txo qis koj qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib thiab kab mob plawv.

2. Lentil hlav

Lentils yog cov legumes uas tuaj hauv ntau hom xim, txhua tus tuaj yeem ua yooj yim txhawm rau txhawm rau txhim kho lawv cov txiaj ntsig kev noj haus.

Ib khob (77 gram) ntawm cov kua txiv ntseej ():

• Cov calories: 82
• Carbs: 17 grams
• Cov protein ntau: 7 grams
• Rog: 0.5 grams
• Vitamin C: 14% ntawm DV
• Folate: 19% ntawm DV
• Hlau: 14% ntawm DV

Cov txheej txheem txau nce ntxiv lentils 'phenolic cov ntsiab lus los ntawm kev npliag 122%. Phenolic compounds yog cov pab pawg muaj cov antioxidant cog cov khoom sib txuas uas yuav muab cov tshuaj anticancer, anti-inflammatory, thiab anti-allergenic zog (,).

Vim tias lawv lub zog ua kom muaj zog antioxidant, cov hmoov ntoo lentil tuaj yeem txo cov roj cholesterol (LDL), cov roj ntsha siab uas yuav ua rau koj muaj kev pheej hmoo ntawm kev mob plawv, hom ntshav qab zib 2, thiab kev rog (,,).

Ib txoj kev tshawb nrhiav 8 lub lis piam hauv 39 tus neeg muaj ntshav qab zib hom 2 qhia tias kev noj 3/4 khob (60 grams) ntawm cov noob txiv ntoo txhua hnub txo qis triglyceride thiab LDL (phem) cov roj (cholesterol) thaum nce HDL (zoo) roj cholesterol, piv nrog pawg tswj hwm ( )).

Tseem, tseem muaj kev tshawb fawb ntxiv los txhawb qhov kev tshawb pom no.

Tsis zoo li lub noob taum taum, taum qhuav tuaj yeem txaus siab rau ob qho tib si ua siav lossis nyoos. Sim lawv ntawm cov zaub xam lav uas koj nyiam tshaj los yog qhaub cij, lossis ntxiv rau cov kua zaub lossis kua zaub.

Cov hmoov nplej txhaws pob ntau ntawm cov antioxidant uas tuaj yeem txo cov qib roj cholesterol. Nyeg, qhov no tuaj yeem pab txo koj cov kev pheej hmoo ntawm kev mob plawv.

3. Taum cev

Taum mog txhaws tseem ceeb rau lawv qhov qab me ntsis. Ob qho tib si ntsuab thiab daj taum mog tuaj yeem tsim tawm.

Lawv yog cov khoom noj muaj txiaj ntsig zoo, nrog 1 lub khob (120 grams) ntim ():

• Cov calories: 149
• Carbs: 33 grams
• Cov protein ntau: 11 grams
• Rog: 1 gram
• Vitamin C: 14% ntawm DV
• Folate: 43% ntawm DV
• Hlau: 15% ntawm DV

Taum mog tuaj yeem yuav luag ob npaug ntawm cov folate (B9) raws li taum pauv taum. Qhov tsis txaus nyob hauv cov vitamins no yuav ua rau muaj kev yug me nyuam txawv txav, xws li lub plawv thiab cov hlab ntsha tsis zoo (,).

Cov leeg cov leeg ntshav tsis zoo tshwm sim thaum cov pob txha ncig koj tus menyuam tus txha nqaj qaum lossis pob txha taub hau tsis tsim kho kom zoo, uas yuav ua rau lub hlwb lossis tus txha caj qaum raug mob thaum yug los.

Cov kev tshawb fawb qhia tias cov tshuaj folic acid pab txo cov xwm txheej ntawm cov leeg tsis muaj leeg ntawm cov poj niam uas muaj hnub nyoog yug menyuam (,).

Cov kws paub txog kev noj qab haus huv kuj tseem qhia txog kom noj cov folate-nplua nuj zaub mov, xws li cov taum pauv hlav.

Taum taum pauv tau ntau dua kev ua si feem ntau ntawm cov yub feem ntau. Lawv ua ke zoo nrog cov zaub ntsuab hauv cov zaub nyoos tab sis kuj tuaj yeem ua kom do-kib.

Cov taum pauv tuaj yeem ntim nrog cov folate, uas yog qhov muaj txiaj ntsig zoo rau kev tiv thaiv lub plawv thiab cov leeg cov leeg tsis zoo.

4. Chickpea ntoo

Chickpea hlav yog yooj yim los ua thiab siv li 2 hnub ua qe, uas yog tus ceev.

Lawv ntim cov protein ntau dua li lwm cov hlav tawm thiab muaj cov khoom noj khoom haus zoo. Ib khob (140 grams) ntawm cov qaib txiv tsawb tsim muaj ():

• Cov calories: 480
• Carbs: 84 grams
• Cov protein ntau: 36 grams
• Rog: 8 grams
• Vitamin C: 5% ntawm DV
• Hlau: 40% 40% ntawm DV

Qhov zoo siab, kev nthuav tawm tau pom tias ua rau tag nrho cov isoflavone ntau ntxiv hauv chickpeas los ntawm ntau dua 100-quav. Isoflavones yog phytoestrogen - tsob ntoo uas muaj tsob ntoo xws li ua haujlwm ntawm cov tshuaj hormones estrogen (,,).

Txij li thaum cov qib tshuaj estrogen pib poob thaum poj niam txog lub cev ntas, kev noj zaub mov muaj phytoestrogen ntau tuaj yeem pab txo cov tsos mob hauv lub cev, nrog rau osteoporosis thiab ntshav muaj feem ntshav siab (,).

Kev tshawb nrhiav 35-hnub nyob rau hauv cov nas txiav txim siab tias txhua txhua hnub ntawm hnoos txiv ntoo tawm sai txo pob txha tsis tau ().

Lwm txoj kev tshawb nrhiav nas tau xaus lus tias kev noj cov qaib tso tshiab txhua hnub ua rau tag nrho cov roj (cholesterol) thiab triglyceride ntau ntxiv thaum nce roj HDL (zoo). Qhov no qhia tau hais tias chickpea sprouts tuaj yeem pab tiv thaiv kev mob plawv ().

Txawm li cas los xij, kev tshawb nrhiav tib neeg xav tau.

Sprouted chickpeas tuaj yeem noj tau raw li cov khoom noj txom ncauj nrawm thiab khoom noj ua ke los ua kom hum hum nyoos. Lawv tseem tuaj yeem ua rau kua zaub lossis kua zaub burger.

Chickpea hlav muaj tshwj xeeb tshaj yog hauv cov protein thiab isoflavones, phytoestrogen uas tuaj yeem pab kho cov tsos mob lawm.

5. Mung taum hlav

Mung taum hlav yog cov noob taum tshaj plaws.

Lawv tau muab los ntawm mung taum, uas yog cog nyob rau sab hnub tuaj Asia tab sis tseem nrov hauv ntau cov khw noj mov hauv Western thiab khw muag khoom.

Lawv muaj qhov tsis tshua muaj calorie tsawg, nrog 1 lub khob (104 grams) muab ():

• Cov calories: 31
• Carbs: 6 grams
• Cov protein ntau: 3 grams
• Vitamin C: 15% ntawm DV
• Folate: 16% ntawm DV
• Hlau: 5% ntawm DV

Sprouting nce mung taum 'flavonoid thiab vitamin C cov ntsiab lus nce txog 7 thiab 24 zaug, feem. Nyeg, qhov no txhawb lawv lub zog (antioxidant zog).

Dab tsi ntxiv, qee qhov kev tshawb fawb txuas cov qe no rau cov txiaj ntsig anticancer los ntawm kev sib ntaus dawb radical puas ().

Zoo sib xws, kev sim ntsuas cov leeg ntshav hauv tib neeg lub hlwb kho nrog cov tshuaj no tau tshawb pom txog kev cuam tshuam ntawm cov qog hlwb mob cancer - uas tsis muaj kev puas tsuaj rau cov hlwb noj qab haus huv ().

Ntawd tau hais tias, nco ntsoov tias kev tshawb nrhiav tib neeg yog qhov tsim nyog.

Mung taum qe yog cov khoom noj tshiab hauv Esxias cov zaub mov thiab yog li zoo meej rau cov tais diav xws li kib kib thiab lub caij nplooj hlav hlav.

Sprouting nce mung taum 'cov kev ua ub no antioxidant, uas tuaj yeem txhim kho lawv lub zog tiv thaiv kev mob qog nqaij hlav. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau.

6. Taum pauv zaub ntsuab

Taum pauv zaub ntsuab yog ib qho tseem ceeb muaj nyob hauv ntau cov tais diav Korean. Lawv loj los ntawm kev ua cov taum pauv.

Ib khob (70 grams) ntawm cov noob taum pauv ():

• Cov calories: 85
• Carbs: 7 grams
• Cov protein ntau: 9 grams
• Rog: 5 grams
• Vitamin C: 12% ntawm DV
• Folate: 30% ntawm DV
• Hlau: 8% ntawm DV

Sprouting qis dua cov taum pauv 'theem ntawm phytic acid, uas yog cov antinutrient uas khi rau cov zaub mov zoo li hlau, tsis zoo rau lawv qhov nqus. Piv txwv li, kua mis thiab taum hle ua los ntawm cov hauv paus muaj txog li 59% thiab 56% tsawg dua phytic acid, feem, dua li cov khoom tsis muaj tawm (36,).

Yog li ntawd, cov noob taum taum pauv tuaj yeem ua rau tsis yog hlau, hom hlau uas pom hauv cov ntoo - ntau muaj rau koj lub cev ().

Thaum koj cov hlau cov ntshav qis, koj tsis tuaj yeem tsim hemoglobin txaus - cov protein nyob hauv cov ntshav liab uas xa cov pa oxygen mus thoob koj lub cev. Qhov no tuaj yeem ua rau cov hlau tsis muaj ntshav tsis txaus.

Ib txoj kev tshawb nrhiav 6 lub hlis hauv 288 cov ntxhais uas muaj lub cev tsis muaj hlau tsis txaus pom tias cov neeg uas haus 3 ounces (100 ml) kua txiv taum pauv hauv ib hnub ua rau muaj kev phom sij ntawm ferritin, uas yog cov protein uas khaws cov hlau hauv koj lub cev ().

Ib yam li ntawd, kev kawm 2-lub lim tiam hauv cov nas uas muaj tus mob no tau sau tseg tias cov kua ntses (soybean sprout supplement) tau nce ntau ntau ntawm lawv cov hemoglobin rau cov nas noj qab haus huv ().

Xws li, cov noob taum pauv tuaj yeem pab tiv thaiv thiab kho hom ntshav tshwj xeeb no. Txhua tus tib yam, kev tshawb fawb ntxiv yog lav.

Soybean sprouts muaj cov ntawv nkig thiab cov txiv ntseej. Lawv feem ntau noj cov khoom siav thiab noj qab sib ntxiv rau cov kaus poom thiab cov nqaij nyuj.

Taum hle paj ntoo tuaj yeem pab ua kom muaj hlau ntau dua rau koj lub cev vim muaj cov ntsiab lus tsawg antinutrient. Yog li, cov qe no tuaj yeem pab kho cov ntshav tsis muaj zog.

7. Adzuki taum hlav

Taum Adzuki yog cov noob taum liab liab ua nyob rau sab hnub tuaj Asia thiab zoo heev rau taum mung.

1 khob (133 grams) liab ib pob noob zaub (adzuki taum qe pob) ():

• Cov calories: 466
• Carbs: 84 grams
• Cov protein ntau: 31 grams
• Rog: 1 gram
• Vitamin C: 17% ntawm DV
• Hlau: 40% 40% ntawm DV

Ib yam li nrog cov noob taum loj feem ntau, cov noob taum pauv adzuki taum yuav ua rau lawv cov phenolic antioxidant cov ntsiab lus los ntawm 25%. Qhov tshwj xeeb tshaj yog cov phenolic compound nyob rau hauv cov qe no yog sinapic acid ().

Sinapic acid muaj ntau yam qhia txog kev noj qab haus huv, nrog rau kev txhim kho cov ntshav qab zib thiab kev tiv thaiv, kev tiv thaiv kab mob, thiab cov tshuaj anticancer ().

Kev tshawb nrhiav tsiaj qhia tias sinapic acid txo cov ntshav qab zib cov ntshav thiab muaj peev xwm tua cov ntshav muaj ntshav qab zib (,).

Txawm li cas los xij, nws tseem tsis tau meej meej seb lub noob taum adzuki taum ua tau tib yam li tib neeg. Kev tshawb fawb txuas ntxiv yog qhov tsim nyog.

Adzuki taum hlav muaj cov txiv ntoo zoo thiab tuaj yeem ntxiv cov zaub nyoos rau cov zaub nyoos, ntaub qhwv, thiab cov txiv ntoo uas yooj yim. Koj tuaj yeem muab lawv rau hauv cov kua zaub.

Adzuki taum hlav tawm khaus sinapic acid, uas tuaj yeem pab tswj ntshav qab zib. Tseem, kev tshawb fawb ntxiv yog xav tau.

Lus qhia txog kev txhawb nqa

Thaum koj tuaj yeem tuaj yeem yuav cov taum txawv hauv cov khw muag khoom noj thiab khw muag khoom tshwj xeeb, koj yuav tsum tau tawg qee cov hom ntawm koj tus kheej.

Txhawm rau pib, koj yuav xav yuav cov taum qhuav, thiab ua raws li cov theem no.

1. Yaug koj cov noob taum kom tshem cov av lossis pob zeb. Muab lawv tso rau hauv lub khob ntawv.
2. Sau txog 3/4 ntawm lub hwj nrog dej txias, tom qab ntawd muab nws npog nrog ib daim ntaub lossis ntxaij thiab ruaj ntseg nws nrog txoj hlua khi roj hmab.
3. Cia lub noob taum so 8-24 teev lossis kom txog thaum lawv nthuav dav ob zaug lawv loj. Feem ntau, cov noob loj xav tau ntev dua.
4. Cuam dej ntawm lub hwj, npog nws dua nrog daim ntaub, thiab tig nws ntxeev sab hauv los txhawm rau txhawm rau ob peb teev.
5. Yaug lub noob taum maj mam ua kom yaug dua. Rov ua cov kauj ruam no 2-3 zaug ib hnub twg rau 1- 4 hnub lossis kom txog rau thaum cov ntoo yoo npaj txhij.

Txog thaum kawg ntawm cov txheej txheem no, koj yuav tsum pom cov noob tuaj cog ntxiv los ntawm cov noob. Ntev kawg ntawm cov nplooj ntoo nyob ntawm koj - ntev koj khaws cia rau hauv lub hwj, lawv yuav loj tuaj ntxiv.

Qhov ceeb toom rau kev noj taum qe

Nyob rau hauv dav dav, sprouts yog heev perishable zaub mov.

Lawv kuj muaj kev pheej hmoo siab txog kev sib kis kab mob, xws li los ntawm Salmonella lossis E. coli, vim yog qhov chaw noo noo xav tau rau lawv txoj kev loj hlob.

Ob tus Salmonella thiab E. coli tuaj yeem ua rau lom khoom noj, uas yuav ua rau raws plab, ntuav, thiab mob plab ().

Piv txwv li, 2011 kev kis mob zawv plab hauv lub teb chaws Yelemees cuam tshuam rau 26 tus neeg uas tshaj tawm tias tau noj zaub (nyob ntawm).

Cov tub ceev xwm pom zoo kom ntxuav cov zaub ua kom huv ua ntej noj, tshwj xeeb yog tias koj npaj siab yuav noj cov zaub nyoos. Cov neeg uas lub cev tsis muaj zog tiv thaiv kab mob, xws li menyuam yaus, laus dua, thiab poj niam cev xeeb tub, yuav tsum noj zaub siav xwb.

Sprouts yog ib qho yooj yim los ua hauv tsev. Txawm li cas los xij, lawv tau cuam tshuam nrog kev ua zaub mov noj vim lawv txoj kev pheej hmoo siab yuav kis tau los ntawm Salmonella thiab E. coliCov. Koj yuav tsum ntxuav lawv kom huv lossis ua zaub mov noj kom txo qis kev kis mob.

Hauv qab kab

Sprouting yog ib txoj hauv kev zoo los ua kom cov taum 'khoom noj muaj txiaj ntsig, vim nws txhim kho lawv cov ntsiab lus antioxidant thiab txo qis lawv cov tshuaj tiv thaiv kab mob.

Sprouts tuaj yeem muab ntau cov txiaj ntsig kev noj qab haus huv, suav nrog kev txhim kho cov ntshav qab zib kom tsawg, txo cov tsos mob hauv lub cev, thiab muaj kev pheej hmoo tsawg dua rau kev mob plawv, ntshav liab, thiab lub cev tsis zoo.

Cov kev lom zem, cov zaub mov zuaj ntxim ua rau muaj peev xwm ntxiv ib qho ntxiv rau koj cov zaub xam lav tom qab lossis ntxiv-kib.