6 Cov txiaj ntsig tsis muaj txiaj ntsig ntawm Luulin hmoov

Zoo Siab

• 1. Khoom noj khoom haus ntau dua li feem ntau qab zib
• 2. Muaj ntau hom tshuaj antioxidants
• 3. Tuaj yeem pab tswj ntshav qab zib
• 4. Tuaj yeem txhawb nqa kev noj qab haus huv
• 5. Yuav siv tau rau ci lossis dej qab zib
• 6. Yooj yim ntxiv rau koj cov zaub mov noj
• Hauv qab kab

Lucuma yog cov txiv ntoo ntawm lub Pouteria lucuma ntoo ib txwm nyob rau South America.

Nws muaj qhov tawv tawv, lub plhaw ntsuab thiab cov mos mos, daj nqaij nrog cov ntaub so qhuav thiab cov tsw qab uas feem ntau nyiam rau kev sib xyaw ntawm cov qos thiab cov butterscotch (1).

Nicknamed "kub ntawm lub Incas," lucuma tau siv los ua cov tshuaj kho mob hauv Tebchaws Asmeskas Qab Teb rau ntau pua xyoo (2).

Nws yog feem ntau pom muaj nyob hauv cov hmoov ntxiv thiab tsim rau nws ntau cov txiaj ntsig kev noj qab haus huv.

Dab tsi ntxiv, vim tias nws cov qab zib zoo, nws tau siv los ua kev noj qab haus huv dua rau kev noj qab zib cov lus thiab lwm cov khoom qab zib nrov.

Ntawm no yog 6 qhov txiaj ntsig zoo ntawm lumpoo hmoov.

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

1. Khoom noj khoom haus ntau dua li feem ntau qab zib

Lucuma tuaj yeem noj cov nqaij nyoos tab sis feem ntau pom nyob rau hauv qhuav, hmoov ntxiv ntxiv uas feem ntau siv los ua cov khoom qab zib hauv ntuj.

Ib rab diav (7.5 grams) ntawm lu လူး hmoov muab ():

• Cov calories: 30
• Cov protein ntau: 0 grams
• Rog: 0 grams
• Carbs: 6 grams
• Cov lus qhia: 1.5 grams
• Fiber ntau: 2 grams

Lucuma muaj suab thaj tsawg tab sis ntau cov zaub mov ntau dua li qab zib cov lus. Hais meej ntau, nws muaj kwv yees li ib nrab carbs thiab 75% qab zib tsawg dua li tus nqi ntawm cov suab thaj cov lus ().

Lucuma hmoov kuj tseem muaj cov txiaj ntsig zoo ntawm ob qho tib si soluble thiab insoluble fiber, tsis zoo li feem ntau lwm cov khoom qab zib, xws li rooj qab zib.

Insoluble fiber ntxiv cov quav rau koj cov quav thiab tiv thaiv kom txhob cem quav los ntawm kev pab khoom noj kom txav mus los ntawm koj lub plab ().

Soluble fiber ntau pub koj cov kab mob plab muaj txiaj ntsig, uas, dhau los, tsim cov xov luv rog cov rog (SCFAs) zoo li acetate, propionate, thiab butyrate. Cov no tom qab ntawd siv los ua khoom noj los ntawm cov cell hauv koj lub plab, ua kom lawv nyob zoo.

Cov rog luv luv no tseem tiv thaiv tus mob thiab txhim kho cov tsos mob ntawm plab, nrog rau lub plab ua kiav txhab (IBS), Kab mob Crohn, thiab mob plab (,).

Ib rab diav (7.5 grams) ntawm lucuma hmoov kuj muab ib co calcium, iron, potassium, niacin, thiab vitamin C - txawm hais tias cov nyiaj no feem ntau them tsawg dua 1% ntawm Kev Siv Nyiaj Siv Niaj Hnub (DV). Tseem, nws tseem khoom noj khoom haus ntau dua li lwm cov qab zib uas nrov (2,).

Ntsiab lus Lucuma hmoov tsis tshua muaj suab thaj tab sis kuj muaj nplua nuj hauv fiber ntau. Nws kuj tseem muaj me me ntawm lwm cov as-ham, suav nrog calcium thiab hlau.

2. Muaj ntau hom tshuaj antioxidants

Lucuma muaj ntau yam tshuaj tua kab mob, uas yog cov muaj zog sib txuas uas pab tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm cov kab mob uas muaj lub cev hu ua dawb radicals.

Kev noj zaub mov ntau nyob rau hauv antioxidants yuav pab tiv thaiv kev mob xws li kab mob hauv lub plawv thiab qee yam mob qog nqaij hlav ().

Piv txwv li, kev tshawb fawb qhia tau tias lucuma muaj kev nplua nuj tshwj xeeb hauv cov tshuaj polyphenols thiab carotenoids, ob pawg ntawm cov tshuaj tiv thaiv kab mob uas paub txog lawv cov kev tiv thaiv kev tiv thaiv, mob cancer, thiab lub plawv-txhawb lub zog (,,).

Nws yog qhov tshwj xeeb tshaj yog hauv xanthophylls, ib pawg carotenoids lub luag haujlwm rau lucuma daj daj uas xav tias yuav txhawb kev noj qab haus huv qhov muag thiab lub zeem muag zoo (,).

Lucuma tseem ntim nrog cov vitamin C, ib qho khoom noj muaj keeb tiv thaiv kab mob antioxidant uas ua ntau lub luag haujlwm tseem ceeb hauv koj lub cev, xws li txhawb lub zeem muag, muaj zog tiv thaiv kab mob, thiab lub plawv muaj zog (12).

Tsis tas li ntawd, cov polyphenols nyob rau hauv lukub yog xav tias muaj kev tiv thaiv zoo tiv thaiv kev mob nyhav xws li mob ntshav qab zib thiab mob plawv (,).

Txawm li cas los xij, kev tshawb fawb txog qee yam tshwj xeeb ntawm cov tshuaj antioxidant hauv lu hnoos muaj qhov tsawg, thiab xav tau kev tshawb fawb ntxiv kom nkag siab meej txog cov txiaj ntsig zoo antioxidant ntawm cov txiv no.

Ntsiab lus Lucuma muaj nplua nuj nyob hauv antioxidants, xws li carotenoids thiab polyphenols, uas tuaj yeem tiv thaiv ntau yam mob, suav nrog mob ntshav qab zib thiab mob plawv.

3. Tuaj yeem pab tswj ntshav qab zib

Txawm hais tias muaj nplua nuj nyob hauv carbs, lucuma tuaj yeem muab qee yam tiv thaiv tus mob ntshav qab zib hom 2.

Hauv qee qhov, qhov no tuaj yeem vim tias feem ntau ntawm nws cov carbs yog cov nyuaj. Carbs tuaj yeem faib ua peb pawg ():

• Tswv yim. Cov no yog cov luv luv-saw hom carbs pom hauv ntau cov zaub mov. Piv txwv li muaj piam thaj, fructose, thiab lactose. Lawv muab zom sai sai thiab tuaj yeem ua rau muaj kev phom sij ntawm koj cov piam thaj hauv ntshav.
• Cov hnub qub zog. Cov no yog txoj hlua txuas ntev dua ntawm cov piam thaj uas tau tawg rau hauv cov piam thaj hauv koj lub plab. Yuav siv sijhawm ntev ua kom zom thiab tsis muaj ntshav nce qib kom ntshav nce siab.
• Npuas. Qhov no yog ib hom carless tsis meej noj uas tau tawg cia thiab siv ua khoom noj los ntawm cov kab mob plab muaj txiaj ntsig. Nws pab tswj cov ntshav qab zib kom nyob sib luag.

Cov lus pom tau txiav txim siab yooj yim carbs, thaum starches thiab fiber ntau qhov xav ua txoj. Cov carbs sib xyaw ua ke, xws li cov hnub qub thiab cov roj carbon fiber ntau ua rau feem ntau ntawm carbs hauv lucuma, tau pom tias txhawb kev noj qab haus huv cov ntshav qab zib ().

Dab tsi ntxiv, cov soluble fiber hauv lucuma yuav tiv thaiv ntshav qab zib los ntawm kev txhim kho cov tshuaj insulin thiab tiv thaiv kom tsis txhob muaj ntshav qab zib cov ntshav tom qab noj mov lossis khoom txom ncauj (,).

Ntxiv mus, kev tshawb nrhiav cov leeg ntshav qhia tias cov ntshav qab zib-txo cov txheej txheem ntawm lumpoo tej zaum yuav piv rau cov tshuaj tiv thaiv kab mob ntshav qab zib (,).

Nws txwv tsis pub ua haujlwm ntawm alpha-glucosidase enzyme, uas yog lub luag haujlwm rau rhuav cov carbs nyuaj rau cov suab thaj yooj yim uas nyiam qhov nce qib cov ntshav qab zib ().

Feem ntau Luulin tau hais tias nws muaj qhov glycemic index tsawg tsawg (GI), uas txhais tau hais tias nws yuav nce cov ntshav qab zib kom ntau li ntau dua li lwm cov khoom qab zib xws li qab zib ntshiab.

Yog tias muaj tseeb, qhov no yuav yog lwm qhov laj thawj vim li cas lu hno yuav muaj txiaj ntsig tswj ntshav qab zib. Txawm li cas los xij, tsis muaj kev tshawb fawb tau lees tias lucuma qhov qhab nia GI qis. Zoo li txhua yam khoom qab zib, nws yuav zoo tshaj plaws rau kev haus cawv.

Tshaj li, kev tshawb fawb ntxiv yog xav tau ntawm cov kev muaj txiaj ntsig zoo ntawm lu လူး ntawm kev tswj ntshav qab zib.

Ntsiab lus Lucuma yog cov nplua nuj nyob hauv carbs thiab fiber ntau thiab tej zaum yuav txo koj lub cev kev muaj peev xwm nqus cov suab thaj yooj yim. Qhov no yuav pab tiv thaiv kom tsis txhob muaj piam thaj hauv ntshav thiab tswj cov ntshav qab zib kom tsawg, txawm tias kev tshawb fawb hauv thaj chaw no muaj tsawg.

4. Tuaj yeem txhawb nqa kev noj qab haus huv

Lucuma yuav muab qee qhov kev tiv thaiv kab mob rau lub plawv, yuav vim nws cov ntsiab lus polyphenol.

Polyphenols yog cov muaj txiaj ntsig cog kev xav los tiv thaiv cov ntshav siab thiab kab mob plawv ().

Ib txoj kev tshawb fawb-kuaj pom tias lucuma yuav tiv thaiv qhov kev ua ntawm angiotensin I-hloov chaw enzyme (ACE), uas koom nrog tswj koj cov ntshav siab.

Los ntawm kev ua li ntawd, lucuma yuav pab txo cov ntshav qis ().

Txawm hais tias cov txiaj ntsig ua ntej zoo li muaj kev cia siab, kev tshawb fawb tsis muaj peev xwm, thiab xav tau kev tshawb fawb ntxiv xav paub tseeb txog cov txiaj ntsig kev noj qab haus huv hauv tib neeg.

Ntsiab lus Lucuma muaj polyphenols lub siab-zoo lub plawv. Nws lub peev xwm los ua ACE-inhibitor tuaj yeem txhawb ntxiv kev mob plawv los ntawm kev txo koj cov ntshav siab. Tseem, tseem muaj kev tshawb fawb ntxiv.

5. Yuav siv tau rau ci lossis dej qab zib

Lucuma hmoov tuaj yeem siv los hloov cov piam thaj hauv cov ncuav qab zib, ncuav, thiab lwm yam khoom noj qab zib lossis khoom ci.

Lu txheej txheem zoo li qub piv rau cov suab thaj granulated, tab sis nws cov saj zoo ib yam li cov suab thaj xim av.

Koj tuaj yeem siv tus lej 1: 2 los ntawm ntim los hloov cov kua qab zib rau lumpoo. Piv txwv li, siv 1 khob (120 grams) ntawm lucuma rau txhua 1/2 khob (200 grams) ntawm cov suab thaj xim av.

Tseem, koj yuav tsum tau sim me ntsis, vim tias nws yuav tsis zoo rau txhua yam zaub mov txawv ().

Lucuma tseem yog cov neeg nyiam noj zaub mov rau hauv tais xws li dej khov thiab lwm yam khoom qab zib.

Ntxiv rau, nws tuaj yeem raug ntxiv rau cov kua mis nyeem qaub, oatmeal, smoothies, thiab cov txiv ntseej ntoo ua kom muaj qhov hint ntawm ntuj qab zib nco ntsoov thov ua rau cov neeg laus thiab menyuam zoo ib yam.

Ntsiab lus Lucuma hmoov tuaj yeem siv los ua lwm txoj hauv qab zib xim av los npaj cov ncuav qab zib, khoom qab zib, thiab lwm yam khoom ci. Nws tseem tuaj yeem ntxiv cov tsw qab rau lwm cov zaub mov, xws li dej khov, oatmeal, thiab yogurt.

6. Yooj yim ntxiv rau koj cov zaub mov noj

Cov txiv hmab txiv ntoo lucuma tshiab yuav tsis yooj yim mus nrhiav, tab sis lumpoo hmoov muaj dav dav, hauv online thiab hauv cov khw muag khoom noj khoom haus huv.

Koj tuaj yeem muab lu lu hmoov yooj yim rau koj sim los ntawm kev siv me ntsis muesli, oats, lossis cereals. Xwb, ntxiv qee yam rau smoothies lossis siv nws es tsis txhob qab zib hauv koj cov khoom qab zib lossis ci cov zaub mov txawv.

Thaum lumpoo tuaj yeem ntxiv rau koj cov zaub mov nyob hauv ntau txoj hauv kev, nco ntsoov tias kev tshawb fawb ntawm cov khoom noj no tsawg, thiab nws cov kev mob tshwm sim muaj tam sim no tsis tau paub.

Ntsiab lus Lucuma hmoov tuaj yeem nrhiav pom online lossis hauv khw muag khoom noj khoom haus huv. Nws tuaj yeem ntxiv rau ntau yam zaub mov thiab dej qab zib, xws li muesli, smoothies, lossis ci nqaij.

Hauv qab kab

Lucuma yog cov txiv hmab txiv ntoo ib txwm nyob rau South America uas feem ntau pom muaj ua cov hmoov ntxiv.

Tej zaum nws yuav muaj ntau cov txiaj ntsig kev noj qab haus huv, xws li tswj ntshav qib siab hauv ntshav, txhim kho kev noj qab haus huv lub plawv, thiab muab cov tshuaj muaj zog pab zoo heev. Tseem, kev tshawb fawb muaj tsawg.

Yog tias koj xav paub txog cov txiv ntoo thiab cov hmoov sib txawv no, sim hloov cov qab zib ntawm cov dej qab zib hauv koj cov dej haus lossis khoom noj nrog qhov me me ntawm cov khoom noj uas zoo rau lub ntuj no.