Noj Qhov no los tiv thaiv koj daim ntawv cog lus thiab yuag

Zoo Siab

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Kuv nquag nug txog kuv cov zaub mov nyiam tshaj, thiab kuv cov lus teb ncaj ncees yog: taum. Tiag tiag! Lawv tsuas yog qab thiab ntxim nyiam, thiab kuv nyiam tias lawv ua rau kuv txaus siab yam tsis xav tias qeeb. Ntxiv rau, Kuv xav tias yog tus yeej kev noj qab haus huv thaum kuv noj lawv vim tias lawv tau txhaws cov khoom noj muaj txiaj ntsig, suav nrog cov protein, fiber, qeeb-hlawv carbohydrates, antioxidants, vitamins, thiab cov zaub mov. Thiab tam sim no kuv muaj ib qho laj thawj ntxiv los ua taum nyiam.

Ib txoj kev tshawb fawb tshiab tshaj tawm hauv Archives ntawm Internal tshuaj xaus lus tias noj ntau cov legumes (xws li taum, chickpeas, thiab lentils) txhim kho kev tswj ntshav qab zib thiab txo kev pheej hmoo mob plawv rau cov neeg mob ntshav qab zib hom 2.

Hauv txoj kev tshawb no, cov neeg laus uas tau ua raws li kev noj zaub mov qis glycemic uas suav nrog tsawg kawg ib khob ntawm legumes txhua hnub rau ib hlis tau pom zoo cov ntshav qab zib thiab kev tswj hwm insulin thiab txo qis ntshav siab ntau dua li cov uas noj zaub mov ntxiv nrog cov khoom lag luam nplej. .

Tab sis cov txiaj ntsig taum tsis nres ntawd. Legumes yog ib qho khoom noj muaj zog-tsawg super zaub mov. Ib txoj kev tshawb nrhiav pom tias cov neeg noj taum tsis tu ncua muaj lub duav me me thiab 22 feem pua ​​qis dua ntawm kev rog. Hauv ib feem qhov no yuav yog vim tias lawv yog cov khoom siv fiber ntau tshaj plaws. Ib khob ntawm taum dub thiab lentils txhua pob ib whopping 15 grams, 60 feem pua ​​​​ntawm qhov pom zoo txhua hnub yam tsawg kawg nkaus. Kev tshawb fawb tau pom tias rau txhua gram ntawm fiber ntau peb noj, peb tshem tawm txog xya calories. Thiab txoj kev tshawb fawb ntawm Brazilian tus kws noj zaub mov pom tias dhau rau rau lub hlis, txhua qhov ntxiv gram ntawm fiber ntau tau ua rau peb lub hlis ntxiv phaus ntawm qhov hnyav.

Legumes yog qhov kub heev hauv cov zaub mov noj niaj hnub no, thiab koj tuaj yeem txaus siab rau lawv hauv ntau txoj hauv kev, suav nrog ob qho tib si qab zib thiab tais diav. Cov neeg feem coob xav tias noj taum thiab lentils hauv cov kua zaub los yog cov tais diav uas muaj qej thiab tshuaj ntsuab, tab sis muaj ntau txoj hauv kev noj qab haus huv kom txaus siab taum hauv cov khoom qab zib thiab. Kuv siv garbanzo thiab fava taum hmoov hauv cov ncuav qab zib, ntxiv cov taum ntshiab thiab lentils rau brownies thiab cupcakes, thiab thoob plaws ntiaj teb, taum tau ntev los ua cov khoom lag luam zoo li Nyab Laj taum paj npleg thiab Japanese adzuki taum khov.

Koj xav li cas? Npaj txhij dhia ntawm taum bandwagon? Thov tweet koj cov kev xav rau @cynthiasass thiab @Shape_Magazine.

PS Yog tias koj tseem xav tsis thoob "Yuav ua li cas yog ib qho legume tiag tiag?" nov yog daim ntawv txias.

Cynthia Sass yog tus kws kho mob sau npe kawm nrog qib master's degree hauv kev tshawb fawb txog zaub mov noj thiab kev noj qab haus huv pej xeem. Feem ntau pom hauv TV hauv tebchaws, nws yog SHAPE pab kho thiab kws pab tswv yim khoom noj khoom haus rau New York Rangers thiab Tampa Bay Rays. Nws qhov tseeb New York Times tus muag khoom zoo tshaj plaws yog S.A.S.S NWS! Koj Tus Kheej: Nyuaj kov yeej kev tshaib plab, poob phaus thiab poob qis.

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