Pob Kws 101: Qhov Tseeb thiab Khoom Noj Qab Haus Huv

Zoo Siab

• Cov lus qhia txog khoom noj khoom haus
• Carbs
• Npuas
• Cuam Tshuam
• Cov roj pob kws
• Cov vitamins thiab minerals
• Paj Kws
• Qab zib pob kws
• Lwm cov cog sib txuas
• Paj Kws
• Cov txiaj ntsig kev noj qab haus huv
• Qhov muag noj qab haus huv
• Kev tiv thaiv ntawm kab mob diverticular
• Tej zaum qhov nqes
• Antinutrients hauv pob kws
• Mycotoxins
• Pob kws tsis kam lees
• Hauv qab kab

Kuj hu ua pobkws (Zea mays), pob kws yog ib hom qoob loo nplej uas nrov tshaj plaws hauv ntiaj teb. Nws yog cov noob ntawm cov nroj hauv nyom tsev neeg, ib txwm nyob rau Central America tab sis zus nyob rau hauv ntau cov keeb kwm thoob ntiaj teb.

Paj Kws thiab pob kws qab zib yog cov hom nrov, tab sis cov khoom siv pob kws ua kom zoo nkauj kuj tau siv dav, nquag ua cov khoom xyaw hauv cov zaub mov tiav.

Cov no suav nrog tortillas, tortilla chips, polenta, cornmeal, pob kws hmoov nplej, pob kws phoov, thiab roj pob kws.

Cov pob kws thoob plaws cov noob nplej yog qhov muaj txiaj ntsig zoo dua li cov noob taum, vim nws muaj nplua nuj nyob hauv fiber ntau thiab ntau yam vitamins, minerals, thiab tshuaj tiv thaiv kab mob antioxidant.

Pob kws feem ntau yog daj tab sis los ntawm ntau yam xim, xws li liab, txiv kab ntxwv, ntshav, xiav, dawb, thiab dub.

Kab lus no qhia rau koj txhua yam koj xav paub txog pob kws.

Cov lus qhia txog khoom noj khoom haus

Nov yog cov zaub mov muaj tseeb rau 3.5 ooj (100 grams) ntawm cov pob kws daj ():

• Cov calories: 96
• Dej: 73%
• Cov protein ntau: 3.4 grams
• Carbs: 21 grams
• Qab Zib: 4,5 grams
• Fiber ntau: 2,4 grams
• Rog: 1.5 grams

Carbs

Zoo li txhua hom qoob loo nplej, pob kws yog ua ke nrog cov carbs.

Cov hmoov txhuv yog nws cov carb tseem ceeb, muaj li 28-80% ntawm nws cov hnyav. Pob kws tseem muab me me ntawm cov piam thaj (1-3%) (, 2).

Cov pob kws qab zib, los yog cov pob kws qab zib, yog qhov tshwj xeeb, cov hmoov txhuv nplej siab tsawg dua nrog cov ntsiab lus qab zib ntau dua, thaum 18% ntawm lub cev qhuav. Feem ntau ntawm cov piam thaj yog sucrose ().

Txawm hais tias muaj suab thaj hauv cov pob kws qab zib, nws tsis yog cov zaub mov muaj txiaj ntsig glycemic, qeb duas qis lossis nruab nrab ntawm glycemic index (GI) (3).

Tus GI yog ntsuas ntawm kev txiav txim siab sai npaum li cas carbs. Cov zaub mov uas tau nce siab rau ntawm qhov ntsuas no yuav ua rau muaj qhov tsis zoo hauv cov ntshav qab zib.

Npuas

Pob kws muaj cov tshuaj fiber.

Ib lub hnab ntim nruab nrab (112 grams) ntawm xinesmas paj kws boasts kwv yees li 16 gram ntawm cov roj.

Qhov no yog 42% thiab 64% ntawm Tus Nqi Niaj Hnub (DV) rau txiv neej thiab poj niam, ua ntu zus. Thaum cov ntsiab lus fiber ntau ntawm cov pob kws sib txawv, nws feem ntau kwv yees li 9–15% ntawm qhov hnyav qhuav (, 2,).

Cov kab mob tseem ceeb hauv cov pob kws yog cov tsis muaj kua, xws li hemicellulose, cellulose, thiab lignin (2).

Cuam Tshuam

Pob kws yog qhov muaj txiaj ntsig zoo ntawm cov protein.

Nyob ntawm ntau yam, cov ntsiab lus protein muaj li ntawm 10-15% (, 5).

Cov khoom muaj protein ntau hauv pob kws yog paub zoo li zeins, lav txog 44–79% ntawm tag nrho cov protein ntau (, 7).

Zuag qhia tag nrho, cov protein tsis zoo ntawm cov zeins yog qhov tsis zoo vim tias lawv tsis muaj qee cov amino acids tseem ceeb ().

Zeins muaj ntau qhov kev lag luam, vim tias lawv tau siv rau hauv kev tsim cov nplaum, cov inks, thiab cov tshuaj pleev xim rau cov tshuaj, qhaub noom, thiab txiv ntoo (7).

Pob kws tsuas yog tsim ntawm carbs thiab ncaj ncees hauv cov tshuaj fiber. Nws kuj ntim cov khoom noj muaj protein tsawg tsawg.

Cov roj pob kws

Cov ntsiab lus rog ntawm pob kws li ntawm 5-6%, ua rau nws cov zaub mov muaj roj tsawg (, 5).

Txawm li cas los xij, cov kab mob pob kws, ntau sab-cov khoom ntawm pob kws nplej, yog cov nplua nuj nyob hauv cov rog thiab siv los ua cov roj pob kws, uas yog cov khoom lag luam ua noj ua ke.

Refined pob kws roj yog tsuas yog muaj li ntawm linoleic acid, polyunsaturated fatty acid, thaum monounsaturated thiab saturated rog ua kom so ().

Nws kuj tseem muaj nuj nqis vitamin E, ubiquinone (Q10), thiab phytosterols, ua kom nws lub neej txee ntev thiab ua rau nws muaj feem txo cov roj (10,).

Cov pob kws tag nrho tseem muaj roj tsawg, txawm hais tias cov pob kws roj - cov roj ua noj ua haus zoo heev - qee zaum ua los ntawm cov pob kws muaj kab mob, cov khoom lag luam sab ntawm pob kws.

Cov vitamins thiab minerals

Pob kws tuaj yeem muaj cov txiaj ntsig zoo ntawm ntau cov vitamins thiab minerals. Tsim nyog, qhov ntau yog qhov txawv txav nyob ntawm hom pob kws.

Nyob rau hauv dav dav, paj kws yog nplua nuj nyob rau hauv cov zaub mov, whereas qab zib pob kws yog siab dua hauv ntau cov vitamins.

Paj Kws

Cov khoom noj txom ncauj no muaj ntau cov vitamins thiab minerals, suav nrog:

• Muloob. Ib qho tseem ceeb hauv ib txoj lw keeb, manganese tshwm sim nyob rau hauv ntau ntawm cov nplej, legumes, txiv hmab txiv ntoo, thiab zaub. Nws tau tsis zoo los ntawm pob kws vim cov zaub ntsuab no cov kua qaub phytic acid ().
• Phus Thas. Pom nyob rau hauv cov nqi zoo nyob hauv ob qho tib si paj kws thiab qab zib pob kws, phosphorus yog cov ntxhia pob zeb uas ua lub luag haujlwm tseem ceeb hauv kev loj hlob thiab tswj cov ntaub so ntswg ntawm lub cev.
• Hlau nplaum. Cov theem tsis zoo ntawm cov ntxhia pob zeb no yuav ua rau koj muaj kev pheej hmoo mob ntau yam mob, xws li mob plawv (,).
• Zinc. Qhov keeb kwm no muaj ntau txoj haujlwm tseem ceeb hauv koj lub cev. Vim tias muaj cov phytic acid nyob rau hauv cov pob kws, nws txoj kev nqus nws yuav tsis zoo (,).
• Tooj liab. Cov tshuaj antioxidant ib txoj lw keeb, tooj liab feem ntau tsis tshua muaj nyob rau sab hnub poob. Kev tsis txaus txais yuav muaj kev cuam tshuam tsis zoo rau lub siab (()).

Qab zib pob kws

Qab qab zib pob kws boasts ntau cov vitamins, suav nrog:

• Pantothenic acid. Kuj hu ua vitamin B5, cov kua qaub no pom nyob rau qee yam ntawm yuav luag txhua yam khoom noj. Yog li, tsis muaj peev xwm tsawg tsawg.
• Folate. Kuj tseem hu ua vitamin B9 lossis folic acid, folate yog yam khoom noj tseem ceeb, tshwj xeeb tshaj yog tseem ceeb thaum cev xeeb tub ().
• Vitamin B6. B6 yog hoob kawm ntawm cov vitamins ntsig txog, feem ntau ntawm pyridoxine. Nws ua haujlwm rau ntau lub zog hauv koj lub cev.
• Niacin. Kuj tseem hu ua cov vitamin B3, niacin hauv pob kws tsis zoo rau. Ua noj pob kws nrog kua qaub tuaj yeem ua rau cov khoom noj kom zoo no ntxiv rau kev nqus (2, 20).
• Qab Zib. Cov khoom noj khoom haus tseem ceeb, cov poov tshuaj yog qhov tseem ceeb rau kev tswj ntshav siab thiab tuaj yeem txhim kho kev mob plawv ().

Pob kws yog qhov chaw zoo ntawm ntau cov vitamins thiab cov zaub mov. Paj Kws nyhav rau cov zaub mov muaj ntau dua, thaum cov pob kws qab zib feem ntau yuav ntau dua cov vitamins.

Lwm cov cog sib txuas

Pob kws muaj ib tug xov tooj ntawm cov xyoob ntoo cog xyoob ntoo, qee qhov yuav txhawb koj txoj kev noj qab haus huv.

Qhov tseeb, pob kws khav theeb muaj ntau dua cov antioxidant dua li lwm hom zaub mov ua muaj ():

• Ferulic acid. Qhov no yog ib qho tseem ceeb polyphenol antioxidants nyob rau hauv cov pob kws, uas muaj cov nyiaj ntau dua nws dua li lwm cov nplej lis xws li nplej, oats, thiab mov (, 23).
• Anthocyanins. Tsev neeg no ntawm cov xim antioxidant yog lub luag haujlwm rau cov xim xiav, ntshav, thiab pob kws liab (23, 24).
• Zeaxanthin. Npe tom qab pob kws lub npe (Zea mays), zeaxanthin yog ib qho ntawm cov nroj tsuag carotenoids feem ntau. Hauv tib neeg, nws tau txuas nrog txhim kho qhov muag pom kev noj qab haus huv (,).
• Lutein. Ib qho ntawm cov carotenoids tseem ceeb hauv pob kws, lutein ua haujlwm tiv thaiv kab mob antioxidant, tiv thaiv koj lub qhov muag los ntawm oxidative puas tsuaj los ntawm lub teeb xiav (,).
• Phytic acid. Cov kab mob antioxidant no tuaj yeem cuam tshuam koj qhov nqus ntawm kev noj zaub mov hauv lub cev, xws li zinc thiab hlau ().

Pob kws muab cov tshuaj antioxidant ntau dua li ntau lwm cov hmoov txhuv nplej. Nws yog tshwj xeeb yog nplua nuj nyob hauv qhov muag-noj qab nyob zoo carotenoids.

Paj Kws

Paj Kws yog hom pob tshwj xeeb uas tau tshwj xeeb thaum pom cov cua sov.

Qhov no tshwm sim thaum muaj dej, daig hauv nws qhov chaw, hloov mus rau chav, tsim lub siab sab hauv, uas ua rau cov pob hauv tawg.

Ib qho khoom noj txom ncauj uas nrov heev, paj kws yog ib qho khoom noj muaj thoob plaws thoob plaws tebchaws Asmeskas.

Qhov tseeb, nws yog ib qho ntawm ob peb cov hmoov nplej tag nrho nws tus kheej ua khoom txom ncauj. Ntau zaus, cov khoom noj khoom haus tag nrho yog cov khoom noj ua zaub mov, xws li hauv khob cij thiab tortillas ().

Cov khoom noj muaj txiaj ntsig tag nrho yuav muaj ntau cov txiaj ntsig kev noj qab haus huv, suav nrog kev txo qis mob plawv thiab ntshav qab zib hom 2 (,).

Txawm li cas los xij, kev noj haus cawv tsis tu ncua tsis tau txuas nrog kev txhim kho lub plawv ().

Txawm hais tias paj kws tau noj qab nyob zoo nws tus kheej, nws nquag noj nrog dej qab zib thiab nquag ntim cov ntsev thiab roj ntau ntau hauv kev ua noj, uas txhua yam yuav cuam tshuam rau koj kev noj qab haus huv lub sijhawm (,,).

Koj tuaj yeem zam tsis tau ntxiv cov roj los ntawm kev ua koj lub paj kws nyob hauv huab cua popper.

Paj Kws yog hom pob kws uas tau qhib thaum rhuab. Nws yog cov khoom noj txom ncauj uas nyiam noj raws hom mov uas muaj thoob plaws. Txhawm rau kom nws cov txiaj ntsig zoo tshaj plaws, ua paj kws hauv tsev tsis muaj roj lossis ntxiv rau.

Cov txiaj ntsig kev noj qab haus huv

Kev noj cov zaub mov uas tsis muaj txiaj ntsig zoo yuav muaj cov txiaj ntsig kev noj qab haus huv.

Qhov muag noj qab haus huv

Macular degeneration thiab cataracts yog ib qho ntawm kev tsis pom kev hauv lub ntiaj teb thiab cov kev ua tseem ceeb ntawm kev dig muag ().

Cov kab mob thiab laus yog nyob ntawm cov qhov tseem ceeb ntawm cov kab mob no, tab sis khoom noj khoom haus kuj tseem tuaj yeem ua lub luag haujlwm tseem ceeb.

Noj zaub mov kom tsawg ntawm antioxidants, feem ntau tshwj xeeb tshaj yog carotenoids zoo li zeaxanthin thiab lutein, tuaj yeem txhawb qhov muag pom kev noj qab haus huv (,,).

Lutein thiab zeaxanthin yog qhov carotenoids feem ntau hauv cov pob kws, suav txog kwv yees li 70% ntawm tag nrho cov ntsiab lus carotenoid. Txawm li cas los xij, lawv cov qib feem ntau poob qis hauv cov pob kws dawb (,,).

Feem ntau hu ua macular pigments, cov tebchaw no muaj nyob rau hauv koj lub retina, lub teeb ci ntsa iab sab hauv koj lub qhov muag, qhov uas lawv tiv thaiv oxidative puas tsuaj los ntawm lub teeb xiav (,,).

Theem ntau ntawm cov carotenoids hauv koj cov ntshav tau sib txuas nrog txo qis kev pheej hmoo ntawm ob leeg macular degeneration thiab cataracts (,,).

Kev soj ntsuam saib zoo ib yam li ntawd qhia tias kev noj zaub mov ntau ntawm lutein thiab zeaxanthin tej zaum yuav tiv thaiv, tab sis tsis yog txhua qhov kev tshawb fawb txhawb qhov no (,,).

Ib txoj kev tshawb nrhiav hauv 356 cov neeg laus nruab nrab thiab laus dua pom tias muaj 43% txo cov kev pheej hmoo ntawm macular degeneration hauv cov neeg uas tau noj ntau dua carotenoids, tshwj xeeb tshaj yog lutein thiab zeaxanthin, piv rau cov uas muaj kev noj qis ().

Kev tiv thaiv ntawm kab mob diverticular

Diverticular disease (diverticulosis) yog ib qho mob uas yog pouches hauv cov phab ntsa ntawm koj txoj hnyuv. Cov tsos mob tseem ceeb yog cramps, flatulence, tsam plab, thiab - tsawg zaus - los ntshav thiab kis.

Paj Kws thiab lwm cov zaub mov muaj fiber ntau tau ntseeg ib zaug ua rau muaj tus mob no ().

Txawm li cas los xij, ib txoj kev tshawb nrhiav 18 xyoo hauv 47,228 tus txiv neej qhia tias paj kws yuav, tiv thaiv kab mob diverticular. Tus txiv neej noj cov paj kws feem ntau yog 28% tsawg dua yuav muaj tus mob diverticular dua li cov uas tau noj tsawg ().

Raws li qhov zoo ntawm lutein thiab zeaxanthin, pob kws tuaj yeem pab tswj hwm koj lub qhov muag noj qab haus huv. Dab tsi ntxiv, nws tsis txhawb nqa tus kab mob diverticular, raws li yav tas los xav. Ntawm qhov tsis tooj, nws zoo li tiv thaiv.

Tej zaum qhov nqes

Pob kws feem ntau pom tias muaj kev nyab xeeb. Txawm li cas los xij, qee qhov kev txhawj xeeb muaj.

Antinutrients hauv pob kws

Zoo li txhua hom qoob loo nplej, cov noob nplej tseem muaj phytic acid (phytate).

Phytic acid cuam tshuam koj qhov kev nqus ntawm kev noj zaub mov, xws li hlau thiab zinc, los ntawm tib pluas mov ().

Thaum lub sijhawm feem ntau tsis muaj teeb meem rau cov neeg uas ua raws li kev noj zaub mov zoo, nws yuav muaj kev txhawj xeeb loj hauv cov tebchaws uas cov khoom noj cov nplej thiab cov khoom noj muaj zaub mov.

Cov khoom siv yub, yub, thiab zom cov pob kws tuaj yeem txo qis cov phytic acid ntau ntau (,,).

Mycotoxins

Qee cov nplej pob kws thiab legumes muaj kev cuam tshuam ntawm kev ua paug los ntawm cov hu ua fungi.

Fungi ua ntau yam tshuaj lom, hu ua mycotoxins, uas suav tias yog kev txhawj xeeb ntawm kev noj qab haus huv tseem ceeb (,).

Cov chav kawm tseem ceeb ntawm mycotoxins nyob rau hauv pob kws yog fumonisins, aflatoxins, thiab trichothecenes. Fumonisins yog qhov tshwj xeeb tshaj plaws.

Lawv tshwm sim hauv cov zaub mov khaws tseg cia thoob ntiaj teb, tab sis kev tsis zoo rau kev noj qab haus huv feem ntau tau cuam tshuam nrog kev noj cov pob kws thiab cov pob kws - tshwj xeeb tshaj yog cov neeg uas vam khom cov pob kws ua lawv cov zaub mov tseem ceeb staple (53).

Kev noj ntau ntawm cov pob kws tsis huv yog ib qho kev xav tias yuav ua rau mob qog ntshav thiab cov leeg ntshav tsis zoo, uas yog cov kev muaj teeb meem thaum yug los uas yuav ua rau muaj mob xiam oob qhab lossis tuag (,,,).

Ib txoj kev tshawb pom nyob rau South Africa qhia tias kev noj cov zaub mov li niaj zaus tuaj yeem ua rau muaj kev pheej hmoo mob qog nqaij hlav ntshav rau txoj hlab pas, txoj hlab ntaws uas nqa zaub mov los ntawm lub qhov ncauj mus rau lub plab ().

Lwm cov mycotoxins hauv pob kws kuj tseem tuaj yeem ua rau muaj kev tsis zoo. Lub Plaub Hlis 2004, 125 tus neeg tuag hauv Kenya los ntawm aflatoxin lom tom qab noj mov pob kws uas tau khaws cia tsis raug cai ().

Cov hau kev tiv thaiv zoo yuav suav nrog fungicides thiab cov txheej txheem kom qhuav.

Hauv cov teb chaws feem ntau tau tsim, cov tub ceev xwm kev nyab xeeb khoom noj tau soj ntsuam theem ntawm mycotoxins hauv cov zaub mov hauv khw, nrog kev tsim khoom noj khoom haus thiab khaws cia nruj me ntsis.

Pob kws tsis kam lees

Gluten intolerance los yog tus kab mob celiac yog ib qho mob uas tshwm sim los ntawm kev tiv thaiv kab mob tsis haum rau gluten hauv nplej, nplej, thiab barley.

Cov tsos mob ntawm gluten intolerance muaj xws li nkees, tsam plab, raws plab, thiab poob phaus ().

Rau cov neeg feem ntau uas muaj tus kab mob celiac, cov tsos mob ploj mus rau kev noj zaub mov gluten tsis nruj. Txawm li cas los xij, hauv qee tus neeg, cov tsos mob zoo li pheej ua mus ntxiv.

Feem ntau, tus kab mob celiac tuaj yeem txuas ntxiv vim tias tsis tau tshaj tawm gluten hauv cov zaub mov tiav. Lwm zaus, txoj kev noj haus tsis raug cai yuav raug liam.

Pob kws muaj cov protein hu ua zein uas cuam tshuam rau gluten.

Ib txoj kev tshawb nrhiav tau qhia tias pob kws zein tshwm sim los ntawm kev hloov pauv hauv ib pawg me ntawm cov neeg uas muaj tus mob celiac. Txawm li cas los xij, qhov tshuaj tiv thaiv rau zein tau me dua li ntawm gluten ().

Vim li no, cov kws tshawb fawb tau ua pov thawj tias kev noj cov pob kws, qee zaum yuav ua kom muaj cov tsos mob pheej nyob hauv qee cov neeg muaj tus mob celiac ().

Pob kws tseem tau tshaj tawm tias yog tus mob tshwm sim rau cov neeg muaj plab tsis haum plab (IBS) lossis FODMAP intolerance ().

FODMAPs yog ib qeb ntawm cov xim fiber ntau uas tsis muaj zog. Kev haus ntau yuav ua rau lub plab zom mov, xws li tsam plab, roj, thiab raws plab, hauv qee cov neeg.

Pob kws muaj phytic acid, uas yuav txo qis pob zeb hauv av. Qhov paug Mycotoxin tseem tuaj yeem yog kev txhawj xeeb hauv cov tebchaws. Thaum kawg, pob kws cov tshuaj soluble fiber (FODMAPs) yuav ua rau cov tsos mob rau qee tus neeg.

Hauv qab kab

Pob kws yog ib qho ntawm cov nplej uas feem ntau noj qoob loo nplej.

Raws li qhov zoo ntawm antioxidant carotenoids, xws li lutein thiab zeaxanthin, cov pob kws daj tuaj yeem txhawb lub qhov muag pom kev. Nws tseem yog qhov txiaj ntsig zoo ntawm ntau cov vitamins thiab cov zaub mov.

Vim li no, noj ntau pob kws, xws li paj kws los sis pob kws qab zib, tuaj yeem yog qhov zoo ntxiv rau cov zaub mov zoo.