11 Kev Noj Qab Haus Huv, Txiv Hmab Txiv Ntoo Muaj Calorie Ntau Kom Pab Tau Kom Koj Rog Kom Rog

Zoo Siab

• Txiv hmab txiv ntoo tshiab
• 1. Tsawb
• 2. Avocados
• 3. Cov txiv maj phaub nqaij
• 4. Txiv nkhaus taw
• Dried txiv ntoo
• 5. Nub Kawm
• 6. Ntsooj
• 7. Qov apricots
• 8. Qaug zog figs
• 9. Rais Ntxhw
• 10. Kev tij laug
• 11. Currants
• Hauv qab kab

Rau qee tus neeg, nce ceeb thawj lossis lub cev tsim qauv tuaj yeem nyuaj.

Txawm hais tias cov txiv hmab txiv ntoo feem ntau tsis yog thawj pab pawg ntawm cov khoom noj uas xav txog thaum ua kom loj tuaj, ntau hom txiv ntoo tuaj yeem muab cov calories ntau uas koj lub cev xav tau kom yuag.

Dab tsi ntxiv, lawv ntim cov vitamins thiab minerals tseem ceeb los txhawb koj txoj kev noj qab haus huv.

Nov yog 11 cov txiv hmab txiv ntoo uas muaj kev noj qab haus huv thiab siab dua uas tuaj yeem pab koj qhov hnyav.

Txiv hmab txiv ntoo tshiab

Txawm hais tias cov txiv hmab txiv ntoo feem ntau nws tsis tshua muaj calories, ntau tus tuaj yeem pab koj qhov hnyav vim tias lawv cov carb lossis cov muaj rog ntau dua.

Nov yog 4 cov txiv hmab txiv ntoo tshiab uas tuaj yeem pab koj qhov hnyav.

1. Tsawb

Kev tsawb yog qhov kev xaiv zoo tshaj plaws yog tias koj tab tom nrhiav kom koj hnyav.

Nws tsis yog tsuas yog khoom noj khoom haus zoo tab sis kuj yog qhov zoo ntawm carbs thiab calories.

Ib qho nruab nrab-txiv tsawb (118-gram) txiv tsawb muaj cov khoom noj hauv qab no ():

• Cov calories: 105
• Cov protein ntau: 1 gram
• Rog: 0,4 grams
• Carbs: 27 grams
• Fiber ntau: 3 grams
• Vitamin B6: 26% ntawm Tus Nqi Txhua Hnub (DV)
• Manganese: 13% ntawm DV

Ib qho ntxiv, txiv tsawb ntim ntau lwm micronutrients. Ntsuab txiv tsawb, tshwj xeeb, muaj siab nyob rau hauv cov hmoov txhuv nplej siab tiv thaiv, uas kis los ntawm koj txoj hnyuv undigested. Kev tshawb fawb tau txuas cov hmoov txhuv nplej siab los txhim kho lub plab kev noj qab haus huv ().

Txiv tsawb nws yog ib qho khoom noj yooj yim rau kev noj thiab tuaj yeem ntxiv rau oatmeal lossis smoothies ua nrog lwm cov khoom xyaw kom muaj calorie, xws li txiv ntoo butter lossis kua mis uas yog roj yog los pab koj qhov hnyav.

2. Avocados

Avocados khav theeb tsis zoo ntawm cov khoom noj kom zoo. Ntxiv rau, lawv muaj calories ntau thiab cov rog zoo, ua rau lawv xaiv zoo rau cov neeg ntsia kom lub cev muaj ceeb thawj.

Ib nrab lub avocado hauv nruab nrab (100-gram) muaj cov zaub mov hauv qab no ():

• Cov calories: 161
• Cov protein ntau: 2 grams
• Rog: 15 grams
• Carbs: 8.6 grams
• Fiber ntau: 7 grams
• Vitamin K: 17.5% ntawm DV
• Folate: 21% ntawm DV

Avocados kuj tseem nplua nuj nyob hauv ntau lwm yam micronutrients, suav nrog potassium thiab vitamins K, C, B5 (pantothenic acid), thiab B6 (pyridoxine) ().

Dab tsi ntxiv, lawv muaj qhov tsis tshua nyiam thiab siv tau ntau txoj hauv kev. Sim muab ntxiv rau kua zaub thiab zaub nyoos lossis siv lawv ua ib qho kis nrog cov protein ua ke zoo li qe.

3. Cov txiv maj phaub nqaij

Txiv maj phaub yog ntau yam txiv hmab txiv ntoo uas tau txais koob meej rau nws cov txiaj ntsig kev noj qab haus huv ntau. Nws tseem yog qhov txiaj ntsig zoo ntawm cov calories, vim tias nws muaj rog thiab rog hauv carbs.

1-ooj (28-gram) liab cov txiv maj phaub nqaij muab cov zaub mov hauv qab no ():

• Cov calories: 99
• Cov protein ntau: 1 grams
• Rog: 9,4 grams
• Carbs: 4,3 grams
• Fiber ntau: 2.5 grams
• Manganese: 17% ntawm DV
• Selenium: 5% ntawm DV

Txiv maj phaub nqaij yog tseem muaj txiaj ntsig hauv ntau cov zaub mov tseem ceeb, suav nrog phosphorus thiab tooj liab.

Qhov zoo tshaj plaws, nws tuaj yeem nyiam ua ntau yam. Sim muab cov txiv maj phaub zom ua kua txiv rau hauv cov txiv hmab txiv ntoo, ntxiv rau hauv cov kib, los yog tov rau hauv cov kua zaub thiab smoothies kom cov ntsiab lus ntawm koj cov zaub mov thiab cov khoom noj txom ncauj.

4. Txiv nkhaus taw

Txiv nkhaus taw yog ib hom txiv qab zib uas muaj qab zib uas yog qhov muaj txiaj ntsig zoo ntawm lub cev.

Zoo li txiv tsawb, txiv nkhaus taw yog qhov txiaj ntsig zoo ntawm calories - feem ntau yog los ntawm carbs.

Ib khob (165 grams) ntawm txiv nkhaus taw muab cov txiaj ntsig zoo li nram no ():

• Cov calories: 99
• Cov protein ntau: 1,4 grams
• Rog: 0.6 grams
• Carbs: 25 grams
• Fiber ntau: 3 grams
• Vitamin C: 67% ntawm DV
• Folate: 18% ntawm DV

Ntxiv rau, txiv nkhaus taw yog qhov zoo ntawm tooj liab, ntau cov vitamins B, thiab cov vitamins A thiab E.

Txiv nkhaus taw qab heev rau nws tus kheej tab sis kuj yog ib qho zoo ntxiv rau smoothies, salsas, thiab rau lub caij ntuj sov zaub nyoos. Sim ua ke nrog cov txiv nkhaus taw tshiab nrog cov khoom xyaw muaj calorie ntau dua li txiv ntoo lossis txiv maj phaub yog tias qhov hnyav nce yog koj lub hom phiaj.

Qee cov txiv hmab txiv ntoo tshiab, xws li avocado thiab txiv maj phaub yog qhov zoo ntawm cov rog zoo, uas tuaj yeem pab koj qhov hnyav. Txiv tsawb thiab txiv nkhaus taw yog cov nplua nuj carbs thiab calories.

Dried txiv ntoo

Txiv hmab txiv ntoo qhuav yog cov txiv hmab txiv ntoo uas tau muaj ze li ntawm tag nrho lawv cov dej ntsiab lus tshem tawm los ntawm ntau txoj kev kom qhuav.

Cov khoom noj sab laug yog cov khoom noj txom ncauj uas muaj zog, txawm hais tias nws loj me me, yog cov khoom noj khoom haus zoo heev. Qhov tseeb, kev tshawb fawb kwv yees tias cov txiv hmab txiv ntoo qhuav muaj 3-5 lub sij hawm ntau dua micronutrients dua cov txiv ntoo tshiab ().

Vim tias cov txiv ntoo ziab yog lub zog ntom, lawv zoo heev rau cov neeg ua kom nce phaus. Txawm li cas los xij, lawv muaj cov piam thaj hauv ntuj siab, yog li nws yog qhov zoo tshaj rau kev sib xyaw nrog lawv los ntawm cov roj ntsha lossis protein kom tsawg los txo cov teeb meem tsis zoo rau koj cov piam thaj hauv ntshav ().

Nov yog qee qhov muaj calorie, txiv hmab txiv ntoo qhuav uas tuaj yeem pab koj qhov hnyav.

5. Nub Kawm

Cov hnub yog cov txiv me, cov txiv hmab txiv ntoo ntawm hnub ci, uas loj hlob hauv cov chaw sov.

Lawv ib txwm muaj muag nyob rau hauv feem ntau cov tebchaws nyob sab hnub poob thiab muaj cov khoom noj khoom haus zoo.

Ib hnub (24 grams) muab cov zaub mov hauv qab no ():

• Cov calories: 66.5
• Cov protein ntau: 0,4 grams
• Rog: 0.1 grams
• Carbs: 18 grams
• Fiber ntau: 1,6 grams
• Cov poov tshuaj: 4% ntawm DV
• Magnesium: 3% ntawm DV

Cov txiv hmab txiv ntoo no kuj yog qhov zoo ntawm tooj liab, manganese, hlau, thiab vitamin B6.

Muab hais tias cov hnub uas ib txwm muag qhuav, lawv muaj lub neej ntev txee, ua rau lawv muaj ntau txoj hauv kev los ua kom koj cov calorie kom tsawg. Lawv ua cov ntawv ci zoo rau cov khoom ci lossis tuaj yeem nyiam los ntawm lawv tus kheej.

Sim cov hnub khoom noj nrog almond butter thiab txiv maj phaub flakes kom tau txais cov khoom noj txom ncauj zoo rau lub cev.

6. Ntsooj

Prunes yog cov plums qhuav uas ntim ib qho khoom noj khoom haus punch.

1-ooj (28-gram) liab ntawm prunes muab cov pabcuam hauv qab no ():

• Cov calories: 67
• Cov protein ntau: 0.6 grams
• Rog: 0.1 grams
• Carbs: 18 grams
• Fiber ntau: 2 grams
• Vitamin K: 14% ntawm DV
• Cov poov tshuaj: 4.4% ntawm DV

Prunes tseem paub rau lawv lub peev xwm los daws cov cem quav. Lawv cov ntsiab lus fiber ntau tuaj yeem pab ntxiv qhov ntau rau koj cov quav thiab ua kom nws hla dhau ntawm koj lub plab ().

Prunes muaj lub txee ntev thiab yooj yim ntxiv rau koj cov zaub mov noj, ua rau lawv txoj hauv kev yooj yim kom koj cov calorie kom tsawg thiab pab txhawb lub cev kom yuag. Lawv saj zoo ntawm lawv tus kheej, tab sis koj tuaj yeem tuaj yeem txaus siab rau lawv hauv cov zaub xam lav uas koj nyiam, smoothies, thiab khoom ci.

7. Qov apricots

Apricots yog cov txiv ntoo nrov daj pob zeb uas muaj peev xwm txaus siab rau ob qho tib si tshiab thiab ziab.

Ib qho 1-ooj (28-gram) ntawm cov txiv duaj txiv ntoo qhuav muab cov khoom noj zoo li hauv qab no ():

• Cov calories: 67
• Cov protein ntau: 0,8 grams
• Rog: 0.1 grams
• Carbs: 18 grams
• Fiber ntau: 2 grams
• Vitamin A: 6% ntawm DV
• Vitamin E: 8% ntawm DV

Ntxiv rau kev ua kom zoo tshaj plaws ntawm cov calories, cov txiv daum qhuav yog qhov zoo ntawm cov kab mob beta-carotene, lutein, thiab zeaxanthin - peb cov tshuaj pleev xim muaj kab mob uas txhawb kev noj qab haus huv qhov muag ().

Cov txiv ncuav pias ua ib qho khoom noj txom ncauj uas zoo rau yav tsaus ntuj thiab ua ke nrog cov txiv ntoo thiab tshij, uas tuaj yeem pab koj nce phaus, vim tias lawv tau txais txiaj ntsig zoo ntawm cov calories thiab rog.

8. Qaug zog figs

Txaus siab rau ob qho tib si tshiab thiab qhuav, figs yog cov txiv ntoo uas nrov nrog qab-txawm-me-me tsw.

Ib qho 1-ounce (28-gram) muab rau ntawm cov figs qhuav tau muab cov khoom noj hauv qab no ():

• Cov calories: 70
• Cov protein ntau: 1 grams
• Rog: 0.3 gram
• Carbs: 18 grams
• Fiber ntau: 3 grams
• Cov poov tshuaj: 4% ntawm DV
• Calcium: 3.5% ntawm DV

Digs figs yog cov zaub rau lawv tus kheej lossis tuaj yeem nyiam tws rau garnish oats, kua mis nyeem qaub lossis zaub xam lav. Lawv tseem ua ke zoo nrog cheese thiab crackers.

Qee tus neeg nyiam xum lawv cov txiv ntoo qhuav los ntawm kev rhaub dej hauv dej kom ntev txog 10 feeb.

9. Rais Ntxhw

Raisins yog cov txiv hmab qhuav uas tuaj ntau yam thiab xim.

Hauv Tebchaws Asmeskas thiab Canada, lub npe feem ntau hais txog txhua hom txiv hmab txiv ntoo qhuav, hos hauv Australia, New Zealand, Ireland, thiab Tebchaws Askiv, nws tsuas piav txog cov xim tsaus nti, muaj ntau hom.

1-ooj (28-gram) liab ntawm raisins muab cov as-ham hauv qab no ():

• Cov calories: 85
• Cov protein ntau: 1 grams
• Rog: 0.1 grams
• Carbs: 22 grams
• Fiber ntau: 1 grams
• Cov poov tshuaj: 4,5% ntawm DV
• Hlau: 3% ntawm DV

Raisins kuj tseem yog qhov zoo ntawm tooj liab, manganese, magnesium, thiab ntau yam vitamins B.

Ntxiv cov raisins rau koj cov kev noj haus yog ib txoj hauv kev yooj yim los ua kom koj cov calories ntau. Lawv saj zoo kawg nkaus tawm ntawm lub thawv thiab ua ke zoo nrog txiv ntseej, yogurts, chees, zaub nyoos, thiab oatmeal.

10. Kev tij laug

Zoo li raisins, sultanas yog lwm hom txiv hmab qhuav.

Txawm li cas los xij, lawv tau ua los ntawm cov noob txiv hmuv ntsuab, feem ntau yog hom Thompson Seedless. Hauv Tebchaws Asmeskas, sultanas feem ntau hu ua "golden raisins" vim lawv cov xim sib dua.

1-ooj (28-gram) liab ntawm sultanas muab cov khoom noj hauv qab no ():

• Cov calories: 91
• Cov protein ntau: 0.7 grams
• Rog: 0 grams
• Carbs: 22 grams
• Fiber ntau: 0.7 grams
• Hlau: 4.2% ntawm DV

Sultanas tuaj yeem noj zoo ib yam li raisins, ua rau lawv txoj hauv kev yooj yim kom koj cov calories ntau. Noj lawv ib leeg los yog sib xyaws nrog cov txiv ntoo, yogurts, cheeses, lossis zaub nyoos.

11. Currants

Currants yog cov me, qab zib, thiab txiv hmab qhuav ntawm ntau yam hu ua "Dub Kob Liab."

Txawm hais tias lawv loj me me, lawv ntim cov khoom muaj zog, qab zib-tangy tsw, ua rau lawv xav ntau yam.

1-ooj (28-gram) liab ntawm currants muab cov pabcuam hauv qab no ():

• Cov calories: 79
• Cov protein ntau: 1.14 grams
• Rog: 0.1 grams
• Carbs: 21 grams
• Fiber ntau: 2 grams
• Tooj liab: 15% ntawm DV
• Hlau: 5% ntawm DV

Currants kuj yog qhov zoo ntawm zinc, potassium, magnesium, thiab lwm yam micronutrients.

Sim ntxiv cov currants rau yogurts, cov khoom noj, thiab cov tais ci ua kom lawv cov calories ntau. Lawv tseem tuaj yeem txaus siab rau cov txiv ntoo thiab noob ua ib qho khoom noj txom ncauj thaum yav sawv ntxov lossis yav tav su.

Cov txiv hmab txiv ntoo qhuav, xws li cov hnub tim, prunes, apricots, figs, sultanas, currants, thiab raisins, muaj cov calories ntau dua li lawv cov tshiab, ua rau lawv xaiv zoo rau lub cev hnyav. Tsis tas li ntawd, lawv zoo li ntim 3-5 zaug ntau dua micronutrients.

Hauv qab kab

Muaj ntau cov khoom noj uas muaj calorie ntau dua, muaj txiaj ntsig-cov txiv ntoo uas tuaj yeem txhawb kev noj qab haus huv thiab pab koj qhov hnyav.

Nqa qee yam ntawm cov txiv ntoo saum toj no rau hauv koj cov zaub mov lossis khoom noj txom ncauj tuaj yeem pab txhawb koj cov calories kom tsawg thiab pab txhawb lub cev kom yuag.

Ib qho ntxiv, kev sib txuas ntawm cov txiv ntoo no nrog qhov muaj protein lossis roj tuaj yeem ntxiv cov calories thaum ntxiv koj cov ntshav qab zib kom nyob tus.