10 Noj Qab Haus Huv thiab Khoom Noj Muaj Txiaj Ntsig ntawm Leeks thiab Tsiaj Ntxawg

Zoo Siab

• 1. Muaj ntau yam khoom noj muaj txiaj ntsig
• 2. Ntim nrog cov txiaj ntsig cog zoo
• 3. Tuaj yeem txo tus mob thiab txhawb kev mob plawv
• 4. Muaj peev xwm pab kom lub cev poob phaus
• 5. Tuaj yeem tiv thaiv qee yam mob qog nqaij hlav
• 6. Tuaj yeem txhawb kev zom zaub mov zoo
• 7–9. Lwm cov txiaj ntsig muaj peev xwm
• 10. Yooj yim ntxiv rau koj cov zaub mov noj
• Hauv qab kab

Leeks koom nrog rau tsev neeg ib yam li dos, shallots, scallions, chives, thiab qej.

Lawv zoo li cov dos ntsuab loj heev tab sis muaj cov tsos me dua, qee cov tsw qab thiab cov ntxhiab tsw li thaum ua siav.

Leeks feem ntau yog cog, tab sis cov tsiaj qus hom, xws li North American qus leek - tseem hu ua ramps - tau txais cov muaj koob npe.

Ramps tau nrov nrog cov zaub mov noj thiab cov kws ua zaub mov noj sab saum toj tib yam vim lawv qhov qab hwj chim, uas yog tus ntoo khaub lig ntawm qij, scallions, thiab cov lag luam loj leeks.

Txhua hom leeks yog cov zaub mov zoo thiab xav kom muaj lub tswv yim ntawm cov txiaj ntsig kev noj qab haus huv.

Ntawm no yog 10 qhov kev noj qab haus huv ntawm cov ceg tawv thiab cov tsiaj qus.

1. Muaj ntau yam khoom noj muaj txiaj ntsig

Leeks yog cov khoom noj khoom haus-ntom, txhais tau tias lawv tsis tshua muaj calorie ntau ntau hauv cov vitamins thiab minerals.

Ib qho muaj 3.5-ounce (100-gram) rau cov nqaij hau siav tsuas muaj 31 calories ().

Tib lub sijhawm, lawv tau tshwj xeeb tshaj yog nyob rau hauv provitamin A carotenoids, suav nrog beta carotene. Koj lub cev hloov cov carotenoids rau hauv vitamin A, uas yog qhov tseem ceeb rau kev pom kev, ua kom lub cev tsis muaj zog, rov ua dua, thiab kev sib txuas ntawm tes (2).

Lawv kuj tseem yog cov txiaj ntsig zoo ntawm cov vitamins K1, uas tsim nyog rau cov ntshav txhaws thiab kev mob plawv (3).

Lub caij no, cov tsiaj qus nce toj tshwj xeeb yog nplua nuj nyob hauv cov vitamin C, uas pabcuam kev tiv thaiv kev tiv thaiv kabmob, kho cov ntaub so ntswg, kev nqus hlau, thiab collagen ntau lawm. Qhov tseeb, lawv muab ib puag ncig ob zaug cov vitamin C ntau npaum li cov txiv kab ntxwv tib (4,).

Leeks tseem yog ib qho txiaj ntsig zoo ntawm manganese, uas yuav pab txo cov tsos mob premenstrual syndrome (PMS) thiab txhawb kev noj qab haus huv cov thyroid. Dab tsi ntxiv, lawv muab me me ntawm tooj liab, vitamin B6, hlau, thiab folate (,,).

Ntsiab lus Cov Leeks tsis muaj calories ntau tab sis muaj zaub mov muaj txiaj ntsig zoo, tshwj xeeb yog magnesium thiab vitamins A, C, thiab K. Lawv khav thev kom muaj fiber ntau, tooj liab, vitamin B6, hlau, thiab folate.

2. Ntim nrog cov txiaj ntsig cog zoo

Leeks yog cov khoom siv nplua nuj ua kom muaj zog tiv thaiv kab mob, tshwj xeeb yog polyphenols thiab cov leej faj.

Antioxidants tiv thaiv oxidation, uas ua rau koj lub hlwb puas thiab ua rau muaj mob xws li mob ntshav qab zib, mob cancer, thiab mob plawv.

Leeks yog qhov muaj txiaj ntsig tshwj xeeb ntawm kaempferol, polyphenol antioxidant xav los tiv thaiv kab mob hauv lub plawv thiab qee hom mob qog ntshav (9,,).

Lawv kuj tseem yog qhov zoo ntawm allicin, tib yam muaj txiaj ntsig sulfur compound uas muab cov qij ua nws cov tshuaj tua kab mob, txo cov roj (cholesterol), thiab cov tshuaj anticancer muaj peev xwm (,).

Lub sijhawm no, cov tsiaj qus raug nplua yog nyob rau hauv thiosulfinates thiab cepaenes, ob lub tshuaj sulfur tsim nyog rau cov ntshav txhaws thiab xav kom tiv thaiv qee hom mob qog nqaij hlav (,, 16).

Ntsiab lus Leeks muaj ntau nyob rau hauv antioxidants thiab leej faj tebchaw, tshwj xeeb tshaj yog kaempferol thiab allicin. Cov no yog xav los tiv thaiv koj lub cev los ntawm tus kab mob.

3. Tuaj yeem txo tus mob thiab txhawb kev mob plawv

Leeks yog alliums, ib tsev neeg ntawm zaub uas suav nrog dos thiab qij. Ntau cov kev tshawb fawb txuas alliums rau kev txo qis pheej hmoo ntawm kab mob plawv thiab mob hlab ntsha tawg ().

Thaum feem ntau ntawm cov kev tshawb fawb no tau sim cov dos los yog qij, lub hauv paus muaj ntau cov txiaj ntsig zoo xav txo qis kev mob thiab tiv thaiv kev mob plawv (18).

Piv txwv li, kaempferol hauv leeks muaj cov khoom coj los tiv thaiv. Cov zaub mov muaj txiaj ntsig Kaempferol cuam tshuam nrog kev pheej hmoo tsawg dua los ntawm lub plawv nres lossis tuag vim muaj kab mob plawv ().

Ntxiv mus, leeks yog qhov zoo ntawm allicin thiab lwm cov thiosulfinates, uas yog cov tshuaj sulfur uas tuaj yeem muaj txiaj ntsig zoo rau lub plawv los ntawm kev txo cov roj cholesterol, ntshav siab, thiab cov ntshav txhaws (,,,).

Ntsiab lus Leeks muaj cov tshuaj cog hauv plawv-zoo qhia pom kev txo cov mob, ntshav roj, ntshav siab, tsim cov ntshav txhaws, thiab koj qhov kev pheej hmoo ntawm kab mob plawv.

4. Muaj peev xwm pab kom lub cev poob phaus

Zoo li feem ntau cov zaub, leeks tuaj yeem txhawb nqa kev poob phaus.

Ntawm 31 calories rau ib 3.5 ounces (100 grams) ntawm cov zaub mov txeej, cov zaub no muaj cov calories ntau nyob hauv ib feem.

Dab tsi ntxiv, leeks yog qhov muaj txiaj ntsig zoo ntawm cov dej thiab tshuaj fiber, uas tuaj yeem tiv thaiv kev tshaib kev nqhis, txhawb kev xav ntawm tag nrho, thiab pab koj ib txwm noj tsawg ().

Lawv tseem muab cov tshuaj fiber soluble, uas ua rau cov kua hauv koj lub plab thiab tshwj xeeb zoo ntawm kev txo kev tshaib plab thiab qab los noj ().

Txuas ntxiv, kev tshawb fawb tsis tu ncua txuas cov zaub mov muaj zaub ntsuab ntau rau qhov kev poob phaus lossis txo qhov hnyav mus rau lub sijhawm. Ntxiv cov leeks lossis cov tsiaj qus rau koj cov zaub mov tuaj yeem ua rau koj cov zaub ntsuab tag nrho, uas yuav ua rau muaj qhov txiaj ntsig zoo li no (,).

Ntsiab lus Lub fiber thiab dej hauv cov thawb plab tuaj yeem txhawb nqa kom puv ntoob thiab tiv thaiv kev tshaib kev nqhis, uas yuav pab kom yuag poob. Tsis tas li ntawd, cov zaub no yog cov calories ntau.

5. Tuaj yeem tiv thaiv qee yam mob qog nqaij hlav

Leeks khav theeb ntau ntawm cov kabmob sib kis.

Piv txwv li, kaempferol hauv cov ceg tawv tau txuas rau kev pheej hmoo tsawg dua ntawm cov kab mob, tshwj xeeb tshaj yog mob cancer. Kev tshawb nrhiav kab mob qhia pom tias kaempferol tuaj yeem tawm tsam mob cancer los ntawm kev txo qis mob, tua cov qog nqaij hlav cancer, thiab tiv thaiv cov hlwb no tawm ntawm (,).

Leeks tseem yog qhov zoo ntawm allicin, ib qhov leej faj xav tau muab cov khoom zoo sib xws (26).

Kev tshawb fawb tsiaj qhia tias kev nce qib hauv cov av-selenium-enriched av tuaj yeem pab txo qis mob qog noj ntshav hauv nas ().

Dab tsi ntxiv, tib neeg txoj kev tshawb fawb qhia pom tias cov neeg uas niaj hnub noj txhua yam ntawm aliums, suav nrog rau cov kiav txhab, tej zaum yuav muaj txog 46% tsawg dua ntawm kev mob qog nqaij hlav ntau dua li cov uas tsis tshua nyiam noj ().

Ib yam li ntawd, kev noj haus ntau ntawm alliums tuaj yeem cuam tshuam txog kev pheej hmoo mob kheesxaws hnyuv (,).

Nco ntsoov tias yuav tsum muaj kev tshawb fawb ntxiv ua ntej yuav txiav txim siab tau zoo.

Ntsiab lus Qee qhov kev tshawb fawb qhia tias cov tshuaj leek tuaj yeem tiv thaiv mob qog noj ntshav thiab kev noj haus ntau ntawm alliums, suav nrog rau cov ceg tawv thiab cov nplawm qus, tuaj yeem txo koj txoj kev pheej hmoo ntawm tus mob no. Tseem, yuav tsum muaj kev tshawb fawb ntxiv.

6. Tuaj yeem txhawb kev zom zaub mov zoo

Mob plab tej zaum yuav txhim kho koj qhov kev zom.

Ntawd yog ib feem vim hais tias lawv yog ib qho ntawm soluble fiber, nrog rau prebiotics, uas ua haujlwm kom koj lub plab noj qab haus huv ().

Cov kab mob no tom qab tsim cov cim fatty acids luv (SCFAs), xws li acetate, propionate, thiab butyrate. SCFA tuaj yeem txo qhov mob thiab ntxiv dag zog rau koj lub plab (()).

Kev tshawb fawb qhia tias kev noj zaub mov zoo ua ntej yuav pab koj lub cev nqus tau cov zaub mov tseem ceeb, uas tuaj yeem txhawb koj kev noj qab haus huv tag nrho ().

Ntsiab lus Leeks yog cov khoom siv zoo ntawm cov tshuaj fiber ntau, uas ua kom cov kab mob muaj txiaj ntsig hauv koj lub plab. Nyeg, cov kab mob no txo ​​tus mob thiab txhawb kev zom zaub mov.

7–9. Lwm cov txiaj ntsig muaj peev xwm

Txawm hais tias leeks tsis tau kawm nruj raws li dos thiab qej, kev tshawb fawb tawm tshiab pom tias lawv tuaj yeem muaj txiaj ntsig ntxiv.

1. Yuav txo qis cov ntshav qab zib kom ntau. Cov leej faj sulfur hauv cov alliums tau pom tias txo cov ntshav qab zib kom qis ().
2. Yuav txhawb nqa lub hlwb kom ua haujlwm. Cov leej faj cov ncauj lus tseem tuaj yeem tiv thaiv koj lub hlwb los ntawm lub hnub nyoog ntsig txog kev puas siab puas ntsws thiab kab mob ().
3. Tiv thaiv tau kab mob. Kev tshawb fawb hauv cov tsiaj txhu pom tias kaempferol, uas muaj nyob hauv cov hlab hlwb, tuaj yeem tiv thaiv cov kab mob, kab mob thiab cov poov xab ().

Txawm hais tias cov txiaj ntsig tau tshwm sim zoo, kev tshawb fawb ntxiv yog tsim nyog.

Ntsiab lus Leeks yuav pab txo qis cov ntshav qab zib, txhawb kev ua haujlwm ntawm lub hlwb, thiab tua cov kab mob. Txawm li cas los xij, tseem muaj kev tshawb fawb ntxiv kom paub meej cov txiaj ntsig no.

10. Yooj yim ntxiv rau koj cov zaub mov noj

Leeks ua cov qab, khoom noj khoom haus zoo, thiab siv tau ntau yam ntxiv rau kev noj haus.

Txhawm rau npaj rau lawv, txiav cov hauv paus thiab tsaus ntsuab ntsuab xaus, kom tsuas yog cov seem dawb thiab ntsuab ntsuab.

Tom qab ntawd, hlais lawv ncig ntawm qhov ntev thiab yaug hauv cov dej ntws, txhuam cov av thiab xuab zeb uas yuav tau sau los ntawm lawv cov khaubncaws sab nraud povtseg.

Leeks tuaj yeem noj tau nyoos, tab sis koj tuaj yeem ua tau poach, kib, ci nqaij, txhav nqaij, rwj lossis de lawv.

Lawv ua ib qho kev sib ntxiv rau cov kua zaub, dips, stews, taco puv, zaub nyoos, quiches, do-kib, thiab cov tais diav qos. Koj tseem tuaj yeem noj lawv nyob rau koj tus kheej.

Koj tuaj yeem tso cov nqaij nyoos li ib vas thiv thiab ci rau li ob hnub.

Tsis zoo li cov leeks cog, cov mos txwv qus yog cov pungent zoo kawg. Tsuas yog ib qho me me ntawm kev nce ntxiv tuaj yeem ntxiv qhov tawg ntho uas muaj zog, qej-xws li tsw rau koj cov zaub mov uas nyiam.

Ntsiab lus Leeks muaj ntau yam thiab yooj yim ntxiv rau koj cov khoom noj. Koj tuaj yeem noj lawv nyob ntawm lawv tus kheej lossis ntxiv rau lawv mus rau ntau yam ntawm cov tais diav sab nrauv lossis sab.

Hauv qab kab

Cov tawv nqaij thiab cov ceg tawv tsiaj khav theeb muaj ntau yam khoom noj muaj txiaj ntsig thiab muaj txiaj ntsig zoo uas tuaj yeem txhim kho koj qhov kev zom zaub mov, txhawb kev poob phaus, txo qhov mob, tiv thaiv kab mob plawv, thiab tiv thaiv mob qog nqaij hlav.

Ib qho ntxiv, lawv kuj tuaj yeem txo cov ntshav qab zib kom qis, tiv thaiv koj lub hlwb, thiab tua cov kab mob.

Cov alliums, uas muaj feem xyuam nrog rau cov qij thiab cov dos, ua kom zoo ntxiv rau cov zaub mov muaj txiaj ntsig zoo.