Peas dub nciab (Cowpeas): Cov Lus Qhia Muaj Tseeb thiab Muaj Txiaj Ntsig
Zoo Siab
- Kev noj haus profile
- Cov txiaj ntsig muaj txiaj ntsig
- Txhawb poob phaus
- Txhawb nqa lub plab zom mov
- Txhim khu lub plawv huv
- Yuav ua li cas kom suav nrog lawv hauv koj cov zaub mov noj
- Cov kev ceev faj
- Hauv qab kab
Cov noob qes dub muag, tseem hu ua cowpeas, yog ib qho muaj cov noob sau tseg thoob plaws ntiaj teb.
Txawm hais tias lawv lub npe, taum dub tseem tsis tau taum tab sis theej hom taum.
Lawv feem ntau yog xim daj ntseg thiab muaj cov xim dub, xim av, lossis xim liab uas zoo li lub qhov muag.
Cov noob qes daj dub muaj qhov muaj zog, muaj qhov tsw qab thiab feem ntau suav hais tias yog staple hauv Indian thiab cov zaub mov hauv yav qab teb.
Kab lus no rov xyuas cov lus qhia txog khoom noj khoom haus, cov txiaj ntsig, thiab kev siv cov noob taum dub.
Kev noj haus profile
Cov tawv muag tawv nqaij ntsuab yog cov khoom noj tsis muaj txiaj ntsig-tuab, ntim ntau ntawm cov tshuaj fiber thiab protein rau hauv txhua txoj haujlwm.
Lawv tseem yog cov ntawv ua kom zoo ntawm ob peb qhov tseem ceeb micronutrients, suav nrog cov folate, tooj liab, thiamine, thiab hlau.
Ib khob (170 grams) ntawm cov noob taum dub muag nrog cov as-ham hauv qab no ():
- Cov calories: 194
- Cov protein ntau: 13 grams
- Rog: 0,9 grams
- Carbs: 35 grams
- Fiber ntau: 11 grams
- Folate: 88% ntawm DV
- Tooj liab: 50% ntawm DV
- Thiamine: 28% ntawm DV
- Hlau: 23% ntawm DV
- Phosphorus: 21% ntawm DV
- Magnesium: 21% ntawm DV
- Zinc: 20% ntawm DV
- Cov poov tshuaj: 10% ntawm DV
- Vitamin B6: 10% ntawm DV
- Selenium: 8% ntawm DV
- Riboflavin: 7% ntawm DV
Ntxiv rau cov as-ham uas teev rau saum toj no, cov noob taum dub yog qhov ntau nyob hauv polyphenols, uas yog cov sib txuas ua cov tshuaj tua kab mob hauv lub cev los tiv thaiv kev puas tsuaj ntawm tes thiab tiv thaiv kab mob ().
Ntsiab lusCov noob qes daj dub muaj cov protein thiab fiber ntau, nrog rau micronutrients xws li folate, tooj liab, thiab thiamine.
Cov txiaj ntsig muaj txiaj ntsig
Cov noob qes daj dub tau cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv.
Txhawb poob phaus
Vim yog lawv cov ntsiab lus ntawm cov protein thiab soluble fiber, ntxiv cov tawv nqaij dub rau koj cov zaub mov noj yog ib txoj hauv kev zoo los ua kom yuag poob.
Protein, tshwj xeeb, tau pom tias yuav txo qis ghrelin, yam tshuaj (hormone) uas ua lub luag haujlwm rau kev txhawb nqa txoj kev tshaib plab (,).
Lub caij no, cov tshuaj fiber yaj yog ib hom fiber ntau uas ua rau lub ntsej muag zoo li gel thiab txav los ntawm koj txoj hnyuv maj mam pab kom koj nyob zoo tag nrho ntawm cov pluas noj ().
Raws li kev tshawb nrhiav hauv 1,475 tus neeg, cov uas noj taum pauv tsis tu ncua 23% muaj feem yuav ua kom rog rog thiab 22 feem pua muaj kev rog rog tsawg dua, piv nrog cov tsis yog neeg siv khoom ().
Lwm txoj kev tshuaj xyuas ntawm 21 qhov kev tshawb fawb xaus lus tias suav nrog cov pulses, xws li cov noob taum dub, hauv koj cov zaub mov yuav yog qhov ua kom yuag zoo thiab yuav pab txo lub cev rog feem pua ().
Txhawb nqa lub plab zom mov
Cov noob qes tawv dub yog qhov zoo ntawm cov tshuaj fiber ntau, uas yog cov khoom noj tseem ceeb thaum nws ua kom lub plab zom mov.
Qhov tseeb, kev tshawb fawb qhia tau hais tias kev ua kom koj cov dej fiber ntau tuaj yeem pab txhawb nqa kom tsis tu ncua thiab ua kom quav ntau ntxiv rau cov neeg quav tawv ().
Lwm txoj kev tshawb fawb qhia tau tias muaj fiber ntau yuav pab tiv thaiv kev mob plab zom mov, xws li kua qaub ua kom lub plab zom zaub mov, hemorrhoids, thiab mob plab ().
Cov tshuaj fiber ntau nyob rau hauv cov tawv nqaij tawv dub thiab lwm cov nroj tsuag tseem tuaj yeem ua raws li prebiotic, txhawb kev loj hlob ntawm cov kab mob muaj txiaj ntsig hauv koj lub plab los pab txhawb kom muaj kev noj qab haus huv microbiome ().
Cov kab mob zoo no tsis tsuas yog pab txhawb kev noj qab haus huv kev zom zaub mov tab sis kuj tau pom tias txo qis kev voos, txhim kho kev ua kom tsis muaj zog, thiab txo cov roj ().
Txhim khu lub plawv huv
Txaus siab rau cov tawv nqaij tawv nqaij dub ua ib feem ntawm kev noj zaub mov kom sib luag yog qhov zoo tshaj plaws los pab ua kom koj lub plawv noj qab haus huv thiab muaj zog, vim tias lawv yuav pab txo ntau yam kev pheej hmoo rau mob plawv.
Hauv kev tshuaj xyuas ib zaug ntawm 10 txoj kev tshawb fawb, kev noj cov zaub mov tsis tu ncua tau txuas rau qhov kev txo qis ntawm tag nrho thiab cov roj cholesterol (LDL), uas ob qho tuaj yeem ua rau mob plawv ().
Lwm txoj kev tshawb nrhiav hauv 42 tus poj niam pom tias tom qab cov zaub mov tsis muaj calorie ntau ntxiv nrog 1 khob ntawm legumes ib hnub rau 6 lub lis piam txo qis duav ncig thiab triglyceride thiab ntshav ntau ntau, piv nrog pawg tswj hwm ().
Nquag noj zaub mov noj kom tsawg kuj tau khi rau qhov qis ntawm qhov mob, uas tseem yuav pab txo koj txoj kev pheej hmoo ntawm kev mob plawv (,,).
cov ntsiab lusCov tawv muag tawv nqaij dub yuav pab txhawb nqa kom yuag, txhim kho plab zom mov, thiab txhawb lub plawv kom zoo.
Yuav ua li cas kom suav nrog lawv hauv koj cov zaub mov noj
Dua li kev noj qab haus huv thiab qab, dub-ntsej muag hauv av muaj ntau yam thiab yooj yim los yeej nyiam hauv ntau cov zaub mov txawv.
Yog tias siv cov noob taum qhuav, nco ntsoov tsau lawv hauv dej tsawg 6 teev, uas yuav pab kom lub sijhawm siav zoo thiab ua rau lawv zom yooj yim.
Nco ntsoov tias cov noob taum dub muag sib txawv ntawm lwm cov taum qhuav hauv lub sijhawm ntev lossis hmo ntuj uas tsau hauv dej txias tsis tas yuav tsum tau ua, tab sis lub sijhawm ua noj ua haus tseem tuaj yeem txo qis yog tias lawv tsau rau 1-2 teev hauv dej kub.
Tom qab ntawd, npog lawv rau hauv dej los yog kua zaub, coj lawv mus rau lub rwj, txo qhov kub, thiab cia cov taum pauv mus rau 45 feeb, lossis kom txog rau thaum kev sib tw.
Hauv chav ua noj nyob rau yav qab teb, cov taum pauv tau xyaw nrog nqaij, txuj lom, thiab zaub ntsuab.
Txawm li cas los xij, lawv kuj ua ib qho zoo ntxiv rau kua zaub, nqaij nyuj, thiab zaub nyoos.
cov ntsiab lusCov noob qes dub muaj ntau yam thiab tuaj yeem ntxiv rau ntau yam zaub mov txawv, suav nrog kua zaub, kua zaub thiab zaub xam lav.
Cov kev ceev faj
Txog qee tus neeg, taum pauv yuav ua rau mob plab, roj, thiab tsam plab vim lawv cov ntsiab lus ntawm raffinose, yog ib hom fiber ntau uas tuaj yeem ua rau lub plab zom mov ().
Soaking thiab ua noj cov taum qhuav tuaj yeem txo cov ntsiab lus ntawm raffinose thiab ua rau lawv yooj yim dua mus zom ().
Cov ntsiav tshuaj thiab cov ntsiav tshuaj uas tuaj yeem pab tiv thaiv kom tsis txhob muaj roj thiab txo cov tsos mob kuj muaj nyob rau ntawm cov khw muag tshuaj thiab cov khw muag khoom.
Cov noob qes daj dub tseem muaj cov tshuaj tua kab mob, xws li phytic acid, uas khi rau cov zaub mov zoo li hlau, zinc, magnesium, thiab calcium thiab tiv thaiv lawv cov nqus hauv lub cev ().
Qhov zoo, soaking thiab ua noj cov tawv nqaij tawv nqaij daj ua ntej kev noj mov tuaj yeem txo qis lawv cov phytic acid cov ntsiab lus thiab pab txhawb cov as-ham kev nqus ().
cov ntsiab lusCov noob qes qes dub yog muaj ntau yam tshuaj tiv thaiv thiab yuav ua rau lub plab zom mov hauv qee tus neeg. Txawm li cas los xij, soaking thiab ua noj rau lawv tuaj yeem pab txo kev phiv.
Hauv qab kab
Cov noob qes tawv dub yog cov khoom noj muaj txiaj ntsig zoo thiab cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv zoo.
Hauv qee qhov, lawv tuaj yeem pab txhawb kev poob phaus, txhim kho kev mob plawv, thiab txhawb lub plab zom mov.
Lawv kuj yog qhov zoo heev, qab, thiab yooj yim rau kev sib xyaw rau hauv ntau cov zaub mov txawv ua ib feem ntawm kev noj zaub mov zoo.