9 Txhawb Nqa Kev Noj Qab Haus Huv Cov Zaub Mov

Zoo Siab

• 1. Cov Nqaij Liaj Suav Tau ntim nrog Cov Khoom Noj Loj
• 2. Nws Tuaj Yeem Pab Saib Xyuas Chaw Zov Me Nyuam
• 3. Cov Zaub qhwv tau ntim nrog Vitamin C
• 4. Nws Pab txhim kho kev zom zaub mov
• 5. Lub Tsib Hlis Yuav Pab Kho Koj Lub Plawv Kom Huv
• 6. Tuaj yeem Ua Rau Ntshav Ntshav
• 7. Yuav Pab Tau Kom Cov Roj Cholesterol Zoo Dua
• Soluble Fiber
• Nroj Tsuag
• 8. Zaub qhwv yog ib qho txiaj ntsig zoo ntawm Vitamin K
• 9. Nws Yooj Yim Ntxiv rau Koj Li Kev Noj Haus
• Rau hauv qab Kab

Dua li ntawm nws cov zaub mov muaj txiaj ntsig zoo txaus, cov zaub qhwv feem ntau tau saib.

Thaum nws yuav zoo li zaub xas lav, nws yeej yog tus Brassica genus ntawm cov zaub, uas suav nrog zaub cob pob, zaub paj thiab kale (1).

Nws los nyob hauv ntau hom duab thiab xim, suav nrog liab, ntshav, dawb thiab ntsuab, thiab nws cov nplooj tuaj yeem yog qhov txia lossis du.

Cov zaub no tau loj hlob thoob plaws ntiaj teb tau ntau txhiab xyoo thiab tuaj yeem pom hauv ntau cov tais diav, suav nrog sauerkraut, kimchi thiab coleslaw.

Txuas ntxiv, zaub qhwv yog ntim cov vitamins thiab minerals.

Cov ntawv no nthuav txog 9 lub txiaj ntsig kev noj qab haus huv uas muaj txiaj ntsig ntawm zaub qhwv, txhua yam kev txhawb nqa los ntawm kev tshawb fawb.

1. Cov Nqaij Liaj Suav Tau ntim nrog Cov Khoom Noj Loj

Txawm hais tias cov zaub pob yog qhov muaj calorie tsawg tsawg, nws muaj qhov zoo tshaj plaws cov zaub mov zoo.

Qhov tseeb, tsuas yog 1 lub khob (89 grams) ntawm cov zaub qhwv ntsuab muaj (2):

• Cov calories: 22
• Cov protein ntau: 1 gram
• Fiber ntau: 2 grams
• Vitamin K: 85% ntawm RDI
• Vitamin C: 54% ntawm RDI
• Folate: 10% RDI
• Manganese: 7% ntawm RDI
• Vitamin B6: 6% ntawm RDI
• Calcium: 4% ntawm RDI
• Cov poov tshuaj: 4% ntawm RDI
• Magnesium: 3% ntawm RDI

Cov zaub qhwv kuj tseem muaj qee qhov me me ntawm lwm cov tshuaj micronutrients, suav nrog cov vitamin A, hlau thiab riboflavin.

Raws li koj tuaj yeem pom hauv cov npe saum toj no, nws yog nplua nuj nyob hauv cov vitamins B6 thiab folate, ob qho tib si no yog qhov tseem ceeb rau ntau cov txheej txheem tseem ceeb hauv lub cev, suav nrog lub zog ntawm lub cev thiab ua haujlwm tsis zoo ntawm cov leeg.

Ntxiv rau, cov zaub qhwv muaj cov tshuaj fiber ntau thiab muaj cov kab mob antioxidant uas muaj zog, suav nrog cov polyphenols thiab cov leej faj (2).

Antioxidants tiv thaiv lub cev los ntawm kev puas tsuaj los ntawm cov dawb radicals. Cov dawb radicals yog cov lwg me me uas muaj ntau ntawm hluav taws xob, ua rau lawv tsis ruaj khov. Thaum lawv qib dhau los ua ntau dhau, lawv tuaj yeem tsim kev puas tsuaj rau koj lub hlwb.

Zaub qhwv yog tshwj xeeb tshaj yog nyob rau hauv cov vitamin C, muaj cov antioxidant muaj zog uas tuaj yeem tiv thaiv kab mob plawv, qee yam mob qog nqaij hlav thiab tsis pom kev (,,).

Ntsiab lus: Zaub pob yog cov muaj zaub mov tsis muaj calorie ntau nyob hauv cov vitamins, minerals thiab antioxidant.

2. Nws Tuaj Yeem Pab Saib Xyuas Chaw Zov Me Nyuam

Kev hlwv tsis yog ib txwm ua phem.

Qhov tseeb, koj lub cev tso siab rau kev teb kom tiv thaiv kev kis kab mob lossis kho kom zoo. Qhov kev kis mob zoo li no yog ib txwm teb rau kev raug mob lossis kis mob.

Ntawm qhov tod tes, kev mob voos uas tshwm sim nyob rau ib lub sijhawm ntev tau cuam tshuam nrog ntau yam kab mob, suav nrog mob plawv, mob caj dab thiab mob plab hnyuv ().

Cruciferous zaub zoo li zaub qhwv muaj ntau yam tshuaj tua kab mob antioxidant uas tau pom tias txo qis mob (7).

Qhov tseeb, kev tshawb fawb tau qhia tias kev noj zaub ntau dua cov roj ntau dhau txo qee qhov cim ntshav ntawm qhov o ().

Ib txoj kev tshawb fawb suav nrog ntau dua 1,000 tus poj niam Suav pom tias cov uas tau noj zaub ntau tshaj plaws tau txo qis cov leeg mob ntau ntxiv, piv rau cov neeg uas noj cov zaub mov qis (9).

Sulforaphane, kaempferol thiab lwm cov tshuaj tiv thaiv kab mob pom muaj nyob hauv cov pab pawg ntawm cov nroj tsuag zoo li yog lub luag haujlwm rau lawv cov nyhuv tawm tsam (10,).

Ntsiab lus: Zaub pob muaj cov tshuaj antioxidant haib uas yuav pab txo qhov mob.

3. Cov Zaub qhwv tau ntim nrog Vitamin C

Vitamin C, tseem hu ua ascorbic acid, yog cov dej-soluble vitamin uas pabcuam rau ntau lub luag haujlwm tseem ceeb hauv lub cev.

Piv txwv li, nws yuav tsum ua collagen, cov protein ntau tshaj hauv lub cev. Collagen muab cov qauv thiab yoog ntawm daim tawv nqaij thiab nws yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm cov pob txha, cov leeg thiab cov hlab ntshav (12).

Tsis tas li ntawd, cov vitamin C pab lub cev nqus cov hlau tsis muaj tshuaj, hom hlau uas pom hauv cov khoom noj cog.

Dab tsi ntxiv, nws yog qhov muaj cov antioxidant muaj zog. Qhov tseeb, nws tau tshawb nrhiav dav dav rau nws cov peev txheej tiv thaiv qog noj ntshav (13).

Vitamin C ua haujlwm tiv thaiv lub cev los ntawm kev puas tsuaj los ntawm cov dawb radicals, uas tau cuam tshuam nrog ntau yam mob ntev ntev, suav nrog mob cancer ().

Pov thawj pom tias kev noj zaub mov muaj protein-C ntau yog cuam tshuam nrog kev pheej hmoo tsawg dua ntawm qee cov qog nqaij hlav (13,,).

Qhov tseeb, ib qho kev soj ntsuam tsis ntev los no ntawm 21 kev tshawb pom pom tias qhov kev pheej hmoo ntawm mob ntsws txo qis 7% rau txhua hnub 100-mg nce qib vitamin C kom tsawg ().

Txawm li cas los xij, txoj kev tshawb fawb no tau txwv vim nws tsis tuaj yeem txiav txim siab tias yuav txo qis kev mob qog noj ntshav vim yog los ntawm cov vitamin C lossis lwm cov khoom sib tov pom hauv cov txiv hmab txiv ntoo thiab zaub.

Thaum muaj ntau qhov kev soj ntsuam tshawb pom tau pom qhov sib txuas ntawm kev noj cov vitamin C ntau dua thiab txo qee yam mob qog nqaij hlav, cov txiaj ntsig tau los ntawm cov kev tshawb fawb tswj tau tseem nyob tsis tseem ceeb (, 19,).

Txawm hais tias yuav tsum muaj kev tshawb fawb ntxiv los txiav txim rau cov vitamin lub luag haujlwm hauv kev tiv thaiv kabmob kheesxaws, nws paub tseeb tias cov vitamin C ua lub luag haujlwm tseem ceeb hauv ntau lub luag haujlwm tseem ceeb hauv lub cev.

Thaum cov zaub ntsuab ntsuab thiab liab yog cov keeb kwm zoo tshaj plaws ntawm cov tshuaj tua kab mob antioxidant no, cov zaub ntsuab liab muaj txog 30% ntau dua.

Ib khob (89 grams) ntawm cov zaub qhwv liab qhwv hauv 85% ntawm kev pom zoo kom noj rau cov vitamin C, uas yog tus nqi sib npaug hauv cov txiv kab ntxwv me me (21).

Ntsiab lus: Koj lub cev xav tau cov vitamin C rau ntau lub luag haujlwm tseem ceeb, thiab nws yog lub zog antioxidant. Cov zaub pob liab liab yog qhov tshwj xeeb tshaj yog nyob rau hauv cov khoom noj haus no, muab txog 85% ntawm RDI ib khob (89 grams).

4. Nws Pab txhim kho kev zom zaub mov

Yog tias koj xav txhim kho koj lub plab zom mov, zaub qhwv muaj muaj fiber ntau yog txoj hauv kev.

Cov zaub ntsuab no yog tag nrho cov kua roj insoluble, ib hom carbohydrate uas tsis tuaj yeem ua kom tawg hauv plab hnyuv. Cov tshuaj fiber ntau pab ua kom lub plab zom mov zoo los ntawm kev tso quav ntau thiab txhawb kev ua haujlwm ().

Dab tsi ntxiv, nws yog nplua nuj nyob hauv cov tshuaj fiber ntau, uas tau pom tias nce tus naj npawb ntawm cov kab mob muaj txiaj ntsig hauv plab. Qhov no vim tias fiber ntau yog qhov roj qhov tseem ceeb rau cov phooj ywg zoo li Bifidobacteria thiab Lactobacilli ().

Cov kab mob no ua haujlwm tseem ceeb xws li tiv thaiv kom muaj zog tiv thaiv kab mob thiab ua kom muaj cov zaub mov zoo li vitamins K2 thiab B12 (,).

Noj zaub qhwv ntau dua yog qhov zoo tshaj plaws uas ua rau koj qhov kev zom zaub mov kom zoo thiab muaj kev zoo siab.

Ntsiab lus: Lub pob zaub ntsuab muaj cov tshuaj fiber ntau tsis txaus, uas ua rau lub plab zom mov kom muaj kev noj qab haus huv los ntawm kev muab roj rau cov kab mob ua phooj ywg thiab txhawb kev ua haujlwm hauv lub plab.

5. Lub Tsib Hlis Yuav Pab Kho Koj Lub Plawv Kom Huv

Cov zaub pob liab liab muaj cov sib txuas haib uas hu ua anthocyanins. Lawv muab cov zaub no qab rau nws cov xim zoo nkauj.

Anthocyanins yog cov tshuaj pleev cov noob ntoo uas yog tsev neeg flavonoid.

Ntau cov kev tshawb fawb tau pom qhov txuas ntawm kev noj cov zaub mov nplua nuj hauv cov xim no thiab txo kev pheej hmoo ntawm lub plawv ().

Hauv kev tshawb fawb suav nrog 93,600 tus pojniam, cov kws tshawb nrhiav tau pom tias cov neeg muaj zaubmov ntau dua ntawm cov khoom noj tiv thaiv kabmob (anthocyanin) muaj qhov pheej hmoo tsawg dua rau lub plawv nres ().

Kev tshawb xyuas ntxiv ntawm 13 qhov kev soj ntsuam tshawb xyuas uas suav nrog 344,488 cov tib neeg muaj cov kev tshawb pom zoo sib xws. Nws pom tias nce flavonoid ntau los ntawm 10 mg rau ib hnub tau cuam tshuam nrog 5% tsawg dua kev pheej hmoo ntawm kab mob plawv (28).

Kev ua kom koj tau txais kev noj haus anthocyanins ntau tuaj kuj tau pom tias yuav txo tau cov ntshav siab thiab muaj kev pheej hmoo ntawm cov hlab ntshav hlab plawv (,).

O yog paub ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov kab mob plawv, thiab anthocyanins cov kev tiv thaiv tiv thaiv nws yog qhov tshwm sim vim lawv qhov kev tiv thaiv zoo.

Cov zaub qhwv muaj ntau dua 36 ntau yam ntawm lub cev anthocyanins, ua rau nws xaiv zoo rau lub siab (31).

Ntsiab lus: Zaub pob muaj cov xim muaj zog heev hu ua anthocyanins, uas tau pom tias txo qis kev pheej hmoo ntawm kev mob plawv.

6. Tuaj yeem Ua Rau Ntshav Ntshav

Ntshav siab muaj feem cuam tshuam rau ntau dua ib lab tus tib neeg thoob ntiaj teb thiab yog qhov muaj kev pheej hmoo siab tshaj plaws rau kab mob plawv thiab mob hlab ntsha tawg ().

Cov kws kho mob feem ntau qhia cov neeg mob ntshav siab kom txo lawv cov ntsev ntxiv. Txawm li cas los xij, cov ntaub ntawv ua pov thawj tsis ntev los no qhia tau hais tias nce koj cov zaub mov noj poov tshuaj tsuas yog ib qho tseem ceeb rau txo qis ntshav siab (33).

Cov poov tshuaj yog cov ntxhia pob zeb thiab hluav taws xob tseem ceeb uas lub cev xav tau kev ua haujlwm zoo. Ib qho ntawm nws txoj haujlwm tseem ceeb yog los pab tswj ntshav siab los ntawm kev tawm tsam cov teebmeem ntawm sodium ntawm lub cev (34).

Cov poov tshuaj pab tshem cov ntsev ntau dhau ntawm cov zis. Nws kuj tseem ua kom cov hlab ntshav ntsa, uas ua rau cov ntshav qis.

Thaum ob qho sodium thiab potassium tseem ceeb heev rau kev noj qab haus huv, kev noj haus niaj hnub zoo li muaj ntsev ntau dhau thiab muaj cov potassium () tsawg.

Cov zaub pob liab liab yog qhov chaw zoo tshaj ntawm poov tshuaj, xa 12% ntawm RDI hauv 2-khob (178-gram) liab (21).

Noj cov zaub mov muaj protein ntau ntxiv yog txoj kev noj qab haus huv kom txo cov ntshav siab thiab yuav pab kom nws muaj kev noj qab haus huv (33).

Ntsiab lus: Cov poov tshuaj pab tswj kom ntshav siab nyob hauv qhov tsis muaj mob. Kev ua kom koj cov khoom noj muaj protein ntau ntxiv xws li zaub qhwv yuav pab txo cov ntshav siab.

7. Yuav Pab Tau Kom Cov Roj Cholesterol Zoo Dua

Cov roj (cholesterol) yog ib co ua roj, yam muaj roj zoo li muaj nyob hauv txhua lub cev hauv koj lub cev.

Qee tus neeg xav hais tias tag nrho cov roj (cholesterol) tsis zoo, tab sis nws yog qhov tseem ceeb rau lub cev ua haujlwm tau zoo.

Cov txheej txheem tseem ceeb nyob ntawm cov roj (cholesterol), xws li kev zom zaub mov kom raug thiab kev sib sau ntawm cov tshuaj hormones thiab vitamin D ().

Txawm li cas los xij, cov neeg uas muaj cov roj (cholesterol) siab kuj muaj feem ua rau muaj kev pheej hmoo mob plawv heev, tshwj xeeb tshaj yog thaum lawv nce siab ntau ntawm cov roj (LDL cholesterol) phem ().

Zaub pob muaj ob qho tshuaj uas tau pom tias ua kom cov ntshav roj cholesterol tsis txaus txaus.

Soluble Fiber

Soluble fiber tau pom tias yuav pab txo qis cov roj "LDL" cov roj (cholesterol) los ntawm qhov khi nrog cov cholesterol hauv lub plab thiab ua kom nws tsis txhob nqus mus rau hauv cov ntshav.

Kev soj ntsuam loj ntawm 67 ntawm kev tshawb fawb pom tias thaum tib neeg noj 2-10 grams ntawm cov tshuaj fiber ntau hauv ib hnub, lawv tau ntsib ib qho me me, tsis tseem ceeb, txo qis hauv LDL cov roj (cholesterol) ntawm thaj tsam li 2.2 mg rau ib deciliter ().

Zaub pob yog qhov zoo ntawm cov tshuaj fiber ntau. Qhov tseeb, nyob ib ncig ntawm 40% ntawm fiber ntau pom hauv zaub qhwv yog soluble (39).

Nroj Tsuag

Zaub pob muaj cov tshuaj hu ua phytosterols. Lawv yog cov cog ntoo uas muaj cov txheej txheem zoo sib xws nrog cov roj (cholesterol), thiab lawv txo cov roj cholesterol LDL los ntawm qhov kev thaiv qhov kev nqus ntawm cov cholesterol hauv cov hnyuv.

Kev noj tshuaj phytosterol ntau ntxiv los ntawm 1 gram ib hnub twg tau pom los txo LDL cov roj (cholesterol) ntau npaum li 5% ().

Ntsiab lus: Zaub pob yog qhov zoo ntawm cov tshuaj fiber ntau thiab cov nroj tsuag sterols. Cov tshuaj no tau qhia tias kom txo cov roj cholesterol LDL.

8. Zaub qhwv yog ib qho txiaj ntsig zoo ntawm Vitamin K

Vitamin K yog cov khoom uas muaj cov vitamins-fat soluble uas ua ntau lub luag haujlwm tseem ceeb hauv lub cev.

Cov vitamins no tau muab faib ua ob pawg loj (41).

• Vitamin K1 (phylloquinone): Pom feem ntau hauv cov nroj tsuag.
• Vitamin K2 (menaquinone): Pom nyob rau hauv cov tsiaj cov tsiaj thiab qee cov khoom noj hloov khoom noj. Nws kuj yog tsim los ntawm cov kab mob hauv cov hnyuv.

Zaub qhwv yog qhov muaj txiaj ntsig zoo ntawm cov vitamin K1, xa tawm 85% ntawm qhov pom zoo txhua hnub hauv ib lub khob (89 grams) (2).

Vitamin K1 yog ib qho khoom noj tseem ceeb uas ua si ntau lub luag haujlwm hauv lub cev.

Ib qho ntawm nws lub luag haujlwm tseem ceeb yog ua haujlwm ua cofactor rau cov enzymes uas ua lub luag haujlwm rau txhaws ntshav (41).

Yog tsis muaj cov vitamin K, cov ntshav yuav poob nws cov peev xwm txhawm rau txhawm rau, ua rau muaj kev pheej hmoo los ntshav ntau dhau.

Ntsiab lus: Vitamin K yog qhov tseem ceeb rau cov ntshav txhaws. Zaub pob yog qhov zoo ntawm cov vitamin K1, nrog 85% ntawm RDI hauv 1 khob (89 grams).

9. Nws Yooj Yim Ntxiv rau Koj Li Kev Noj Haus

Ntxiv nrog rau kev ua super noj qab haus huv, zaub qhwv yog delicious.

Nws tuaj yeem noj cov nqaij nyoos lossis siav thiab ntxiv rau ntau cov tais diav xws li zaub nyoos, kua zaub, kua nqaij thiab nqaij.

Qhov no ntau yam veggie muaj peev xwm txawm yuav fermented thiab ua rau hauv sauerkraut.

Ntxiv nrog rau qhov hloov tau rau ntau cov zaub mov txawv, zaub qhwv yog qhov muaj nqis pheej yig.

Tsis muaj teeb meem li cas koj npaj zaub qhwv, ntxiv cov zaub ntsuab no rau koj lub phaj yog txoj kev noj qab haus huv rau koj cov txiaj ntsig kev noj qab haus huv.

Ntsiab lus: Zaub pob yog ntau yam veggie uas yooj yim rau koj cov khoom noj. Koj tuaj yeem siv nws los ua ntau cov tais diav, suav nrog cov zaub nyoos, cov nqaij nyuj, kua zaub, cov hlais thiab sauerkraut.

Rau hauv qab Kab

Zaub pob yog ib qho zaub mov zoo tshwj xeeb.

Nws muaj qhov ua tau zoo tshaj plaws thiab tshwj xeeb tshaj yog cov vitamins C thiab K.

Tsis tas li ntawd, kev noj zaub qhwv kuj tseem tuaj yeem pab txo qis kev pheej hmoo ntawm qee cov kab mob, txhim kho kev zom zaub mov thiab tawm tsam mob.

Ntxiv rau, zaub qhwv ua rau muaj nqaij thiab pheej yig ntxiv rau ntau cov zaub mov txawv.

Nrog rau ntau cov txiaj ntsig kev noj qab haus huv, nws yog qhov yooj yim pom tias yog vim li cas cabbage tsim nyog qee lub sijhawm hauv kev tsom teeb thiab qee chav hauv koj lub phaj.