Cov txiaj ntsig kev noj qab haus huv saum toj kawg nkaus ntawm Hnub, piav qhia

Zoo Siab

• Hnub Nutrition Facts
• Cov txiaj ntsig kev noj qab haus huv ntawm Hnub
• Muab Tons ntawm Fiber
• Txhawb Kev Noj Qab Haus Huv
• Ntxiv dag zog rau pob txha
• Txhawb Koj Lub Cev Muaj Zog
• Ua Haujlwm Raws Li Kev Noj Qab Nyob Zoo
• Yuav ua li cas kom tau *Tag nrho* Cov txiaj ntsim kev noj qab haus huv ntawm hnub
• Tshuaj xyuas rau

Thaum koj tsoo lub khw muag khoom kom rov qhib koj lub chav ua noj nrog cov txiv hmab txiv ntoo uas muaj cov as-ham, tej zaum koj yuav tsis nco qab tig koj lub laub mus rau hauv cov khoom lag luam, qhov twg muaj txiv apples, txiv kab ntxwv, thiab txiv hmab txiv ntoo muaj ntau. Tab sis thaum ua li ntawd, koj tuaj yeem ploj ntawm cov txiv hmab txiv ntoo tshiab zais tawm ib sab ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo hauv qhov loj hauv lub qhov rooj: hnub tim.

Yog lawm: Txawm tias ntsws, nplaum, thiab zom zoo li cov txiv hmab txiv ntoo qhuav, cov hnub qab zib uas ib txwm muag feem ntau yog muag hauv lawv lub xeev nyoos, tshiab, hais tias Keri Gans, MS, RDN, CDN, tus kws noj zaub mov noj thiab Cov duab Brain Trust tus tswv cuab. Ntawm lub khw muag khoom noj, koj yuav nquag pom ob hom hnub tim, uas muaj cov ntawv sib txawv me ntsis thiab saj tab sis cov txiaj ntsig kev noj haus zoo sib xws: Medjool, hnub muag ntau yam nrog cov ntsiab lus muaj dej noo ntau thiab tsw qab, thiab Deglet Noor, ib nrab ntau hnub qhuav uas muaj cov dej noo me ntsis thiab muaj qhov ua kom tiav. Thiab nrog cov craveable qualities tuaj ob peb noj qab haus huv perks.

Ntawm no, hnub cov khoom noj khoom haus tseeb koj yuav tsum paub, ntxiv rau cov kws tshaj lij-pom zoo txoj hauv kev ntxiv rau hauv koj lub phaj.

Hnub Nutrition Facts

Rau cov txiv hmab txiv ntoo me me, cov hnub tau teem caij nrog cov vitamins thiab minerals, suav nrog (tab sis tsis txwv rau!) hlau, potassium, magnesium, thiab B vitamins. Thiab thaum lawv muaj calorie ntau ntau thiab cov carbohydrates, lawv muaj cov fiber zoo rau koj. Kev khav theeb ze li ntawm 2 grams fiber ntau hauv ib qho kev pabcuam, cov hnub tuaj yeem pab txhawb kev zom zaub mov noj qab haus huv thiab lub plab zom mov. Cov txiv hmab txiv ntoo zoo li no tseem muaj cov kab mob tiv thaiv kab mob antioxidants, xws li flavonoids thiab phenolic acids-ob qho uas tau pom los txo qhov mob hauv lub cev-tab sis ntau dua ntawm txhua qhov no hauv ib pliag.

Nov yog cov ntaub ntawv qhia zaub mov kom nrawm ntawm ib qho pits Medjool hnub (~ 24 grams), raws li Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb:

• 66.5 calorie ntau ntau
• 0.4 grams ntawm cov protein
• 0.04 gramm yog '
• 18 grams carbohydrates
• 1.6 grams fiber ntau
• 16 grams suab thaj

Cov txiaj ntsig kev noj qab haus huv ntawm Hnub

Muab Tons ntawm Fiber

Cov hnub txiaj ntsig loj tshaj plaws rau kev noj qab haus huv tau mus rau lawv yog lawv cov ntsiab lus fiber ntau. Hauv kwv yees li plaub hnub Medjool, koj yuav tau qhab nia 6.7 grams ntawm fiber, lossis peb lub hlis twg ntawm 28-gram pom zoo tso nyiaj txhua hnub, raws li USDA. Nco ntsoov, fiber ntau yog ib feem ntawm cov zaub mov uas tsis tuaj yeem zom lossis nqus tau, yog li nws yuav pab tau koj cov quav thiab xyuas kom txhua yam hla koj lub plab kom zoo, raws li Mayo Clinic. Tsis tas li ntawd, fiber ntau tuaj yeem pab txo qis cov roj cholesterol, txhim kho cov ntshav qabzib hauv cov ntshav los ntawm kev ua kom lub cev nqus cov piam thaj, thiab txhawb kev zom zaub mov, hais tias Gans. Yog li yog tias koj tab tom nrhiav tswj hwm koj tus lej ob, cov txiv hmab txiv ntoo no yog qhov tseeb rau koj. (Txhawm rau ntxiv cov fiber ntau rau koj cov zaub mov yam tsis tau hloov kho koj lub phaj, sim muab cov tswv yim dag no coj los ua.)

Txhawb Kev Noj Qab Haus Huv

Txiv tsawb tuaj yeem yog qhov mus-rau qhov chaw ntawm cov poov tshuaj, tab sis lawv tsis yog cov txiv hmab txiv ntoo nkaus xwb uas tuaj yeem pab koj ua tiav koj li quota txhua hnub. Munch ntawm plaub hnub Medjool, thiab koj yuav nqus tau 696 mg ntawm cov poov tshuaj, kwv yees li 27 feem pua ​​ntawm USDA pom zoo kom tau txais 2,600 mg ib hnub. Cov ntxhia no tsis tsuas yog pab koj lub raum thiab lub plawv ua haujlwm kom raug, tab sis nws tseem ua lub luag haujlwm tseem ceeb hauv kev tswj ntshav siab, raws li National Institutes of Health.

ICYDK, kev noj cov tshuaj sodium siab yog txuas nrog ntshav siab (thaum lub zog ntawm cov ntshav tsoo koj cov phab ntsa hlab ntsha loj dua li qub). Yog tias lub siab nyob ntev dhau sijhawm, nws tuaj yeem ua rau lub plawv nres, mob stroke, lossis lub plawv tsis ua haujlwm. Tab sis hmoov zoo, thaum koj haus cov poov tshuaj, koj cov hlab ntsha nthuav dav thiab koj tawm ntau sodium los ntawm koj cov zis, ob qho tib si tuaj yeem pab txo qis ntshav siab, raws li NIH. (Related: Feem ntau Ua rau Ntshav Siab, piav qhia)

Ntxiv dag zog rau pob txha

Cov hnub tsis tuaj yeem muab cov khoom noj muaj txiaj ntsig zoo tshaj plaws ntawm cov pob txha txhawb nqa - koj paub, calcium thiab vitamin D - tab sis lawv muaj manganese thiab magnesium, uas tseem ua rau koj cov pob txha muaj zog thiab noj qab nyob zoo, hais tias Gans. Ob qho ntawm cov as -ham no tau ua lub luag haujlwm hauv kev tsim cov pob txha, raws li NIH, thiab kev tshawb fawb tau qhia tias kev txhawb nqa cov magnesium tau tuaj yeem txhim kho cov pob txha pob txha ntom ntom, uas tuaj yeem txo qis koj txoj kev pheej hmoo tawg pob txha.

Tseem, plaub hnub Medjool muab tsuas yog 17 feem pua ​​ntawm RDA rau magnesium thiab 16 feem pua ​​ntawm cov lus pom zoo kom tau txais txaus rau manganese, yog li koj yuav xav tau ntxiv lwm qhov ntawm cov as -ham rau koj cov zaub mov kom ua tiav cov USDA recs. Txhawm rau kom tau txais koj cov magnesium ntau ntxiv, nosh ntawm cov noob taub dag, chia noob, lossis almonds, ib yam nkaus. Txhawm rau ntaus koj cov quota rau manganese, munch ntawm hazelnuts lossis pecans. Los yog sim nplawm ib lub tais zoo nkauj ntawm oatmeal (uas NIH sau ua ib qho ntawm cov khoom siv saum toj kawg nkaus ntawm manganese) topped nrog ob peb ntawm cov kev kho no * thiab * hnub kom tau txais txaus ntawm ob qho kev noj haus hauv txoj kev qab.

Txhawb Koj Lub Cev Muaj Zog

Ua ke nrog cov vitamins thiab cov zaub mov tseem ceeb, cov hnub yog qhov muaj txiaj ntsig zoo ntawm cov tshuaj tiv thaiv kab mob, cov tshuaj sib txuas uas tuaj yeem pab tiv thaiv kev ntxhov siab oxidative tshwm sim los ntawm cov dawb radicals (teeb meem cov molecules uas, ntau dhau, tuaj yeem ua rau puas hlwb thiab ua rau oxidative kev nyuaj siab). Thaum cov dawb radicals no tsim tawm hauv cov cell, lawv tuaj yeem ua rau lwm yam kabmob, uas tuaj yeem ua rau muaj kev pheej hmoo mob qog noj ntshav, mob plawv, thiab mob stroke, raws li National Cancer Institute. Dab tsi ntxiv, cov tshuaj tiv thaiv kab mob tau pom los txhim kho kev tiv thaiv kab mob ua haujlwm los ntawm kev tawm tsam cov dawb radicals phem, raws li tsab xov xwm hauv phau ntawv xov xwm Immunopathologia Persa. (Muaj feem cuam tshuam: Yuav Ua Li Cas Thiaj Li Txhawb Koj Lub Cev Muaj Zog)

"Cov lus nug ntawm no yog pes tsawg hnub koj yuav tau noj kom tau txais cov tshuaj antioxidants tseem ceeb," Gans hais. "Yog li yog tias koj tab tom noj cov hnub tsuas yog rau cov txiaj ntsig antioxidant, kuv xav tias yuav muaj kev xaiv zaub mov zoo dua. Tab sis yog tias koj siv cov hnub nyob rau hauv qhov chaw ntawm cov lus qab zib li niaj zaus, ces koj yuav tau txais me ntsis ntawm cov khoom noj khoom haus ntxiv rau cov tshuaj antioxidants. " Txhua yam uas tau hais tias, ntxiv rau ntxiv ob peb hnub rau koj lub phaj, xav txog kev noj cov khoom noj txom ncauj tsis tu ncua ntawm lwm cov khoom noj muaj txiaj ntsig antioxidant, xws li blackberries, walnuts, thiab strawberries, txhawm rau ntxiv dag zog rau koj lub cev tiv thaiv kab mob - thiab tej zaum txawm tiv thaiv qhov mob khaub thuas. .

Ua Haujlwm Raws Li Kev Noj Qab Nyob Zoo

Okay, qhov no tsis yog thev naus laus zis tau txais txiaj ntsig kev noj qab haus huv ntawm cov hnub, tab sis nws yog qhov tseeb uas tsim nyog hais txog. Ib hnub Medjool nkaus xwb muaj qhov hnyav 16 grams qab zib, yog li cov txiv hmab txiv ntoo zoo tshaj plaws los siv nyob rau hauv qhov chaw ntawm cov lus qab zib, hais tias Gans. (ICYDK, cov lus qab zib yog hom ntxiv qab zib uas, thaum noj ntau dhau, tuaj yeem ua rau hom 2 mob ntshav qab zib thiab kab mob plawv, raws li Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob.)

Txawm hais tias tus lej ntawd tseem yuav zoo li loj heev, Gans tau hais tias nws tsis muaj dab tsi yuav tsum txhawj xeeb txog. "Thaum koj noj txiv hmab txiv ntoo, koj yuav tau qab zib," nws piav qhia. "Tab sis nws yog ib txwm tshwm sim, yog li nrog rau cov piam thaj los ntawm lwm cov txiaj ntsig kev noj qab haus huv uas muaj nyob hauv cov txiv hmab txiv ntoo tiag." Nyob rau sab ntxeev, tus qauv dawb qab zib uas koj xav tau feem ntau ntxiv rau koj cov brownies thiab lub zog tuav yog tag nrho ntawm cov khoom noj zoo rau koj, nws ntxiv. (PS ntawm no yog qhov ua txhaum ntawm qhov sib txawv ntawm cov khoom qab zib dag thiab qab zib tiag tiag.)

Yuav ua li cas kom tau *Tag nrho* Cov txiaj ntsim kev noj qab haus huv ntawm hnub

Nrog txhua qhov txiaj ntsig kev noj qab haus huv ntawm cov hnub, cov txiv hmab txiv ntoo yuav zoo li tom ntej ~ superfood ~. Tab sis lawv tuaj nrog ib qhov tsis zoo: lawv cov ntsiab lus calorie ntau. Ib hnub Medjool muaj 66.5 calories, thaum sib piv ua haujlwm ntawm cov txiv hmab txiv ntoo tsis muaj noob taum tsuas yog 15.6 calories, raws li USDA. "Yog lawm, hnub tim yog qhov zoo rau koj, tab sis tsis txhob xav tsis thoob rau lawv zoo li koj xav tau lwm cov txiv hmab txiv ntoo vim tias qhov ntawd yuav muaj calorie ntau dhau," Gans hais.

Yog li yog tias koj tab tom npaj yuav ntxiv hnub rau koj lub sijhawm noj khoom txom ncauj niaj hnub, txiav txim siab capping koj qhov kev nkag mus rau tsuas yog peb hnub, lossis kwv yees li 200 calories tsim nyog, ntawm ib lub sijhawm, hais tias Gans. Nws hais ntxiv tias "Txawm li cas los xij, ib txwm kuv yuav tsis hais qhia txog cov carbohydrates zoo li koj li khoom noj txom ncauj," "Kuv yuav lo rau ob hnub thiab tom qab ntawd ntxiv 100 calories ntawm pistachios lossis almonds, lossis koj tuaj yeem muaj txoj hlua cheese."

Thaum yooj yim munching ntawm cov txiv hmab txiv ntoo nyoos tuaj yeem pab koj sau cov txiaj ntsig kev noj qab haus huv ntawm cov hnub, tsis txhob ntshai kom muaj tswv yim nrog koj noj. Chop ob peb thiab sib tov lawv rau hauv quinoa lossis barley zaub xam lav rau ob peb qhov me me ntawm qhov qab los yog muab lawv nrog txiv laum huab xeeb lossis almond butter rau khoom noj qab zib tsis muaj qab zib. Zoo dua, poob hnub lossis ob zaug hauv lub tshuab ziab khaub ncaws nrog txiv hmab txiv ntoo thiab mis rau smoothie lossis ntxiv lawv rau koj cov pob khoom siv zog, qhia Gans. Txawm li cas los xij, kev siv cov hnub nyob rau hauv qhov chaw ntawm qab zib yuav ua rau koj cov zaub mov qib qab zib * thiab * khoom noj khoom haus.

Nco ntsoov, koj yuav tsis ncav cuag txhua lub hom phiaj kev noj zaub mov yooj yim los ntawm kev noj ob peb hnub hauv ib hnub, tab sis lawv muab qee yam tseem ceeb cov vitamins thiab minerals (tsis zoo li refined qab zib), nws ntxiv. Thiab raws li cliché mus, txhua qhov me me pab.

Tshuaj xyuas rau