Tswm txob kua txob 101: Qhov tseeb txog khoom noj khoom haus thiab txiaj ntsig kev noj qab haus huv

Zoo Siab

• Cov lus qhia txog khoom noj khoom haus
• Carbs
• Cov vitamins thiab minerals
• Lwm cov cog sib txuas
• Cov txiaj ntsig kev noj qab haus huv ntawm tswb kua txob
• Qhov muag noj qab haus huv
• Kev tiv thaiv kab mob ntshav siab
• Teeb meem tsis zoo
• Hauv qab kab

Tswm kua txob (Capsicum annuum) yog cov txiv hmab txiv ntoo uas zwm rau tsev neeg hmo ntuj.

Lawv muaj feem xyuam rau cov kua txob kua txob, txiv lws suav, thiab khob cij, txhua tus uas yog haiv neeg hauv Central thiab South America.

Tsis tas li hu ua kua txob qab zib los yog kaus mom, tswb kua txob tuaj yeem noj cov nqaij nyoos lossis siav.

Zoo li lawv cov neeg txheeb ze, kua txob kua txob, tswb kua txob qee zaum qhuav thiab hmoov. Nyob rau hauv cov ntaub ntawv ntawd, lawv raug xa mus ua paprika.

Lawv tsis tshua muaj calorie ntau ntau thiab tshwj xeeb muaj ntau nyob rau hauv cov vitamin C thiab lwm yam antioxidant, ua rau lawv zoo ntxiv rau kev noj zaub mov zoo.

Tswb kua txob tuaj ntau xim, xws li liab, daj, txiv kab ntxwv, thiab ntsuab - uas tsis muaj ke.

Cov kua txob ntsuab, tsis muaj kua txob muaj ib qho iab iab thiab tsis qab zib npaum li cov siav uas siav.

Kab lus no qhia rau koj txhua yam koj xav paub txog kua txob.

Cov lus qhia txog khoom noj khoom haus

Cov kua txob liab, cov kua txob tswb yog feem ntau yog dej (92%). Qhov so yog carbs thiab me me ntawm protein thiab rog.

Cov zaub mov tseem ceeb nyob rau hauv 3.5 ooj (100 grams) ntawm cov nqaij nyoos, liab lub kua txob yog ():

• Cov calories: 31
• Dej: 92%
• Cov protein ntau: 1 gram
• Carbs: 6 grams
• Qab Zib: 4.2 grams
• Fiber ntau: 2.1 grams
• Rog: 0.3 grams

Carbs

Tsw kua txob feem ntau yog li ntawm carbs, uas yog tus lej feem ntau ntawm lawv cov ntsiab lus hauv calorie - nrog 3.5 ooj (100 grams) tuav 6 grams carbs.

Cov carbs feem ntau yog cov suab thaj - xws li piam thaj thiab fructose - uas yog lub luag haujlwm rau lub qab zib saj ntawm lub tswb kua txob.

Tswb cov kua txob kuj tseem muaj cov kua fiber ntau - 2% los ntawm qhov hnyav tshiab. Calorie rau calorie, lawv yog cov zoo fiber ntau qhov ().

Tswb kua txob yog ua los ntawm cov dej thiab carbs. Feem ntau ntawm cov carbs yog cov suab thaj, xws li piam thaj thiab fructose. Tsw cov kua txob kuj tseem yog qhov zoo ntawm cov tshuaj fiber.

Cov vitamins thiab minerals

Tsiav kua txob tau thauj khoom nrog ntau cov vitamins thiab minerals ():

• Vitamin C. Ib qho nruab nrab-liab liab lub kua txob muab rau 169% ntawm Kev Siv Txhua Hnub Siv (RDI) rau cov vitamin C, ua rau nws yog ib qho ntawm cov khoom noj muaj txiaj ntsig ntawm cov khoom noj tseem ceeb no.
• Vitamin B6. Pyridoxine yog hom vitamin B6 ntau tshaj plaws, uas yog tsev neeg muaj txiaj ntsig zoo ntawm kev tsim cov qe ntshav liab.
• Vitamin K1. Ib daim ntawv ntawm cov vitamin K, tseem hu ua phylloquinone, K1 yog qhov tseem ceeb rau cov ntshav txhaws thiab pob txha noj qab haus huv.
• Qab Zib. Cov ntxhia no tseem ceeb tuaj yeem txhim kho lub plawv mob ().
• Folate. Kuj tseem hu ua cov vitamins B9, folate muaj ntau txoj haujlwm ntawm koj lub cev. Kev noj kom muaj folate ntau yog qhov tseem ceeb thaum cev xeeb tub ().
• Vitamin E. Cov tshuaj antioxidant muaj zog, cov vitamin E yog qhov tseem ceeb rau cov leeg noj qab haus huv zoo thiab cov leeg. Kev noj zaub mov zoo tshaj plaws ntawm cov vitamin-fat-soluble no yog cov roj, txiv ntoo, noob, thiab zaub.
• Vitamin A. Cov kua txob liab liab muaj ntau nyob rau hauv cov vitamin A (beta carotene), uas koj lub cev hloov mus ua vitamin A ().

Tswb kua txob liab yog qhov muaj txiaj ntsig zoo ntawm cov vitamin C, nrog ib tus muab tau kwv yees mus txog 169% ntawm RDI. Lwm cov vitamins thiab cov zaub mov hauv tswb kua txob muaj cov vitamin K1, vitamin E, vitamin A, folate, thiab potassium.

Lwm cov cog sib txuas

Tsw kua txob muaj ntau yam tshuaj tiv thaiv kab mob antioxidant - tshwj xeeb tshaj yog carotenoids, uas muaj ntau ntau hauv cov nrws (()).

Lub tebchaw tseem ceeb nyob rau hauv tswb txob yog:

• Capsanthin. Qhov tshwj xeeb tshaj yog siab liab lub npov kua txob, capsanthin yog lub zog muaj zog tiv thaiv lub luag haujlwm rau lawv cov xim liab liab ci ntsa iab (6, 7).
• Violaxanthin. Cov chaw sib tov no yog cov tshuaj tua kabmob carotenoid feem ntau nyob rau hauv cov tswb daj kua txob ().
• Lutein. Thaum muaj ntau nyob rau hauv ntsuab (unripe) tswb lub kua txob thiab cov paprika dub, lutein tsis tuaj ntawm lub tswb kua txob. Kev siv txaus ntawm lutein yuav ua kom muaj kev noj qab haus huv qhov muag (6,).
• Quercetin. Cov kev tshawb fawb qhia tau tias cov tshuaj tiv thaiv polyphenol antioxidant no tuaj yeem muaj txiaj ntsig zoo rau kev tiv thaiv qee yam mob, xws li mob plawv thiab mob qog nqaij hlav (,,).
• Luteolin. Ib yam li quercetin, luteolin yog polyphenol antioxidant uas yuav muaj ntau yam muaj txiaj ntsig kev noj qab haus huv (,).

Cov kua txob tswb muaj ntau yam tshuaj tua kab mob zoo, suav nrog capsanthin, violaxanthin, lutein, quercetin, thiab luteolin. Cov tebchaw no cuam tshuam nrog ntau yam txiaj ntsig kev noj qab haus huv.

Cov txiaj ntsig kev noj qab haus huv ntawm tswb kua txob

Zoo li feem ntau tag nrho cov zaub mov cog, tswb kua txob yog suav tias yog zaub mov zoo.

Kev noj cov txiv hmab txiv ntoo thiab zaub ntau ntau tau cuam tshuam nrog kev txo qis kev mob nkeeg ntau, xws li mob qog noj ntshav thiab mob plawv.

Ntxiv rau, tswb kua txob kuj yuav muaj lwm cov txiaj ntsig kev noj qab haus huv.

Qhov muag noj qab haus huv

Feem ntau hom kev pom tsis pom kev xws li macular degeneration thiab cataracts, qhov ua rau tseem ceeb uas yog kev laus thiab kis mob ().

Txawm li cas los xij, khoom noj khoom haus kuj tseem tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov kabmob no.

Lutein thiab zeaxanthin - carotenoids pom muaj ntau hauv cov kua txob tswb - tuaj yeem txhim kho qhov muag pom thaum noj txaus (,,).

Qhov tseeb, lawv tiv thaiv koj cov retina - lub teeb ci ntsa iab sab hauv phab ntsa ntawm koj lub qhov muag - los ntawm oxidative puas tsuaj (,,).

Cov kev tshawb fawb qhia tau hais tias kev noj zaub mov ntau nyob rau hauv cov carotenoids yuav txo txoj kev pheej hmoo ntawm cataracts thiab macular degeneration (,,,,).

Yog li, ntxiv lub tswb pob txob rau koj cov khoom noj tuaj yeem pab txo koj txoj kev pheej hmoo ntawm lub qhov muag.

Kev tiv thaiv kab mob ntshav siab

Kev mob ntshav siab ntshav yog ib yam mob uas muaj los ntawm kev muaj peev xwm txo qis ntawm koj cov ntshav nqa oxygen.

Ib qho ntawm cov teeb meem feem ntau ntawm kev saib xyuas ntshav yog lub cev tsis muaj hlau, cov tsos mob tseem ceeb ntawm cov uas tsis muaj zog thiab nkees.

Tsis tsuas yog lub tswb liab liab kua txob yog qhov tsim nyog ntawm cov hlau, lawv kuj yog qhov muaj txiaj ntsig zoo ntawm cov vitamins C, uas ua rau kom nqus hlau ntawm koj lub plab ().

Qhov tseeb, ib qho kua txiv kab liab-liab kua txob yuav muaj 169% ntawm RDI rau vitamin C ().

Kev noj haus hlau ntau ntxiv thaum koj haus cov txiv hmab txiv ntoo lossis zaub uas muaj vitamin C ntau ntau ().

Vim li no, noj kua txob kua txob nrog cov khoom noj muaj hlau - xws li nqaij lossis zaub ntsuab - yuav pab tau koj lub cev hauv khw hlau, txo koj cov ntshav tawm.

Zoo li lwm yam txiv hmab txiv ntoo thiab zaub, tswb kua txob yuav muaj ntau cov txiaj ntsig kev noj qab haus huv. Cov no suav nrog kev txhim kho qhov muag kom tsawg thiab txo qis kev mob ntshav txhaws.

Teeb meem tsis zoo

Tsw kua txob feem ntau noj qab nyob zoo thiab pom zoo, tab sis qee tus neeg yuav ua xua. Hais tias, kev fab tshuaj yog qhov tsis tshua muaj.

Tseem, qee cov neeg uas muaj kev tsis haum tshuaj tsw qab kuj yuav ntxim nywb rau lub tswb taub vim yog ua ke khaub thuas sib cuam tshuam (,).

Ua xua khaub thuas ua xua tuaj yeem tshwm sim ntawm qee yam zaub mov vim tias lawv yuav muaj tib cov allergens - lossis cov allergens zoo sib xws hauv cov qauv tshuaj.

Thaum noj hauv ntsis, tswb kua txob tsis muaj kev phom sij rau kev noj qab haus huv. Txawm li cas los xij, lawv yuav ua tawm ua xua rau qee tus neeg.

Hauv qab kab

Tsw kua txob muaj ntau nyob rau hauv ntau cov vitamins thiab antioxidant, tshwj xeeb tshaj yog cov vitamin C thiab ntau yam carotenoids.

Vim li no, tej zaum lawv yuav muaj ntau cov txiaj ntsig kev noj qab haus huv, xws li txhim kho lub qhov muag kev noj qab haus huv thiab txo kev pheej hmoo ntawm ob peb cov kab mob.

Txhua lub, tswb kua txob yog qhov zoo ntxiv rau kev noj zaub mov zoo rau lub cev.