8 lub txiaj ntsig zoo ntawm kev noj qab haus huv ntawm qe thiab zaub mov noj lub rooj
Zoo Siab
Lub qe yog nplua nuj nyob hauv cov protein, vitamins A, DE thiab B complex, selenium, zinc, calcium thiab phosphorus, muab ntau cov txiaj ntsig kev noj qab haus huv xws li nce cov leeg nqaij, ua kom lub cev tsis muaj zog thiab ua kom tsis txhob nqus ntawm cov cholesterol nyob rau hauv cov hnyuv.
Yuav kom tau txais nws cov txiaj ntsig, nws raug nquahu tias 3 txog 7 tag nrho cov qe yuav tau noj ib as thiv, muaj peev xwm noj tau cov qe ntau dua, uas lawv cov protein nyob qhov twg. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom nco ntsoov tias kev noj ntau txog 1 lub qe hauv ib hnub yuav tsis nce cov roj cholesterol thiab tsis ua mob rau lub plawv. Saib cov ntaub ntawv ntau ntxiv txog seb lub qe pom zoo npaum li cas hauv ib hnub.
Cov txiaj ntsig tseem ceeb
Cov txiaj ntsig kev noj qab haus huv muaj feem ntsig txog kev noj lub qe yog:
- Ntxiv rau qhov nqaij leeg, vim tias nws yog qhov txiaj ntsig zoo ntawm cov protein thiab cov vitamins ntawm B complex, uas yog qhov tseem ceeb los muab lub zog rau lub cev;
- Nyiam yuag yuag, vim hais tias nws yog nplua nuj nyob rau hauv cov protein thiab pab kom lub siab ntawm satiety, ua rau cov feem ntawm cov zaub mov noj kom tsawg;
- Tiv thaiv kab mob xws li mob qog noj ntshav thiab txhim kho kev tawm dag zog, raws li nws yog nplua nuj nyob rau hauv antioxidants xws li cov vitamins A, D, E thiab B complex, amino acids xws li tryptophan thiab tyrosine, thiab cov zaub mov muaj xws li selenium thiab zinc;
- Txo kev nqus ntawm cov cholesterol nyob rau hauv cov hnyuv, vim hais tias nws yog nplua nuj hauv lecithin, uas ua hauv cov metabolism hauv cov rog. Ntxiv rau, qee qhov kev tshawb fawb qhia tias kev noj qe tsis tu ncua tuaj yeem pab nce qib cov roj (cholesterol) zoo, HDL;
- Tiv thaiv kev laus ua ntej, vim tias nws yog nplua nuj hauv selenium, zinc thiab vitamins A, D thiab E, uas ua raws li antioxidants, tiv thaiv dawb radical puas rau cov hlwb;
- Kev tawm tsam anemia, txij li nws muaj cov hlau, vitamin B12 thiab folic acid, uas yog cov as-ham tseem ceeb uas txhawb kev tsim cov qe ntshav liab;
- Tswj kev mob pob txha, vim nws muaj nplua nuj calcium thiab phosphorus, tiv thaiv kab mob xws li txha thiab txha, ntxiv rau kev saib xyuas kev noj qab haus huv ntawm cov hniav;
- Txhim kho qhov nco, kev txawj ntse cov txheej txheem thiab kev kawm, vim nws muaj kev nplua nuj nyob rau hauv tryptophan, selenium thiab choline, tom kawg yog cov tshuaj uas koom nrog kev tsim cov acetylcholine, ib qho tseem ceeb neurotransmitter rau lub hlwb ua haujlwm. Tsis tas li ntawd, qee qhov kev tshawb fawb qhia tau tias nws tseem tuaj yeem tiv thaiv cov kab mob xws li Alzheimer thiab nyiam qhov kev tsim kho hlwb ntawm lub cev, piv txwv.
Lub qe feem ntau tsuas yog contraindicated nyob rau hauv cov teeb meem ntawm kev tsis haum rau albumin, uas yog protein uas tuaj yeem nrhiav tau nyob rau hauv qe dawb.
Txheeb xyuas cov no thiab lwm cov txiaj ntsig ntawm lub qe hauv cov yeeb yaj kiab hauv qab no thiab saib seb yuav ua li cas thiaj ua lub qe noj:
Ntaub ntawv qhia txog khoom noj khoom haus
Cov lus hauv qab no qhia cov khoom noj muaj txiaj ntsig ntawm 1 ntu ntawm lub qe (60g) raws li txoj kev npaj lub qe:
Cheebtsam hauv 1 lub qe (60g) | Hau qe | Fried qe | Poaw qe |
Cov calories | 89,4 kcal | 116 kcal | 90 kcal |
Cov nqaij ua haujlwm | 8 g | 8,2 g | 7,8 g |
Lub cev rog | 6.48 g | 9,24 g | 6,54 g |
Carbohydrates | 0 g | 0 g | 0 g |
Cov rog khov | 245 mg | 261 mg | 245 mg |
Vitamin A | 102 mcg | 132.6 mcg | 102 mcg |
Vitamin D | 1,02 mcg | 0.96 mcg | 0.96 mcg |
Vitamin E | 1.38 mg | 1.58 mg | 1.38 mg |
Vitamin B1 | 0.03 mg | 0.03 mg | 0.03 mg |
Vitamin B2 | 0.21 mg | 0.20 mg | 0.20 mg |
Vitamin B3 | 0.018 mg | 0.02 mg | 0.01 mg |
Vitamin B6 | 0.21 mg | 0.20 mg | 0.21 mg |
B12 vitamin | 0.3 mcg | 0.60 mcg | 0.36 mcg |
Folates | 24 mcg | 22,2 mcg | 24 mcg |
Qab Zib | 78 mg | 84 mg | 72 mg |
Tshuaj calcium | 24 mg | 28,2 mg | 25,2 mg |
Phosphor | 114 mg | 114 mg | 108 mg |
Hlau nplaum | 6.6 mg | 7,2 mg | 6 mg |
Hlau | 1.26 mg | 1.32 mg | 1.26 mg |
Zinc | 0.78 mg | 0.84 mg | 0.78 mg |
Selenium | 6.6 mcg | - | - |
Ntxiv rau cov khoom noj muaj txiaj ntsig no, lub qe muaj ntau nyob rau hauv choline, muaj li 477 mg rau hauv tag nrho lub qe, 1.4 mg hauv cov dawb thiab 1400 mg hauv lub nkaub, cov khoom noj no tau cuam tshuam ncaj qha rau lub hlwb kev ua haujlwm.
Nws yog ib qho tseem ceeb uas yuav tau hais tias kom tau txais txhua qhov txiaj ntsig tau hais, lub qe yuav tsum yog qhov sib luag ntawm cov zaub mov muaj txiaj ntsig thiab muaj kev noj qab haus huv, thiab tus neeg yuav tsum tau muab kev nyiam los npaj nrog tsawg dua cov rog, xws li lub qe quav thiab lub scrambled qe, piv txwv.