Cov Txiv Laum Huab Xeeb Zoo rau Kev Rog Rog?

Zoo Siab

• Cov txiv laum huab xeeb ua rau poob phaus li cas
• Kom tas koj
• Ntim nrog cov rog kom zoo
• Kev noj zaub mov kom tsawg dua
• Twg los xaiv
• Hauv qab kab

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.

Txiv laum huab xeeb yog ib qho ntawm lub ntiaj teb nrov tshaj plaws. Lawv tau siv dav ua khoom noj txom ncauj lossis khoom noj qab zib topping thiab feem ntau pom nyob ntawm txee ntawm txhua kab.

Lawv tuaj ntau yam, xws li nqaij nyoos, ci, hau nqaij, qab ntsev, qab qab, los yog pov tseg dawb. Thaum cov txiv laum huab xeeb tau paub txog lawv cov protein ntau thiab cov ntsiab lus rog, koj yuav xav paub seb lawv puas tuaj yeem pab koj poob phaus.

Kab lus no yuav qhia koj tias txiv laum huab xeeb puas zoo rau kev poob phaus.

Cov txiv laum huab xeeb ua rau poob phaus li cas

Cov txiv laum huab xeeb tuaj yeem pab koj poob ntau txoj hauv kev. Qhov tseeb, ntau txoj kev tshawb pom tau pom tias kev noj cov txiv laum huab xeeb yog cuam tshuam nrog lub cev noj qab nyob zoo. Ntxiv rau, lawv tau txuas nrog qis dua kev rog (,,).

Kom tas koj

Tsis zoo li lwm cov khoom noj txom ncauj uas muaj ntau ntawm cov carbs yooj yim, txiv laum huab xeeb yog cov nplua nuj uas muaj cov rog zoo, protein, thiab fiber ntau, uas siv sijhawm ntev dua los zom ().

Ib txoj kev tshawb nrhiav me me ntawm 15 tus neeg koom pom tias ntxiv cov txiv laum huab xeeb los yog txiv laum huab xeeb los noj tshais ua rau muaj cov ntshav qab zib ntau ntxiv thiab muaj ntshav qab zib ntau ntau ntxiv ().

Cov carbohydrates yooj yim tau nrawm rau hauv cov ntshav thiab ua rau cov ntshav qab zib sai sai tom qab ntawd yog qhov poob sai. Qhov no yuav ua rau koj yuav tshaib plab tsis ntev tom qab noj ().

Hauv kev sib piv, cov txiv laum huab xeeb tau zom me ntsis maj mam thiab nyob hauv koj lub plab ntev dua. Qhov no pab koj zoo siab thiab txaus siab, cia koj mus ntev dua nruab nrab ntawm cov pluas noj (,).

Thaum kawg, cov txiv laum huab xeeb xav tau zom ntau dua, uas ua rau koj noj koj cov zaub mov qeeb dua. Raws li qhov tshwm sim, qhov no muab sijhawm rau koj lub cev kom xa cov cim tag nrho uas tuaj yeem tiv thaiv koj kom tsis txhob ua dhau (,).

Ntim nrog cov rog kom zoo

Cov txiv laum huab xeeb yog cov nplua nuj nyob hauv cov zaub mov zoo uas lub npe hu ua monounsaturated fatty acids (MUFAs) thiab polyunsaturated fatty acids (PUFAs).

Kev noj zaub mov kom ntau hauv cov rog no tau cuam tshuam txog kev txo tus mob, rog, thiab mob ntev, xws li mob plawv thiab ntshav qab zib (,).

Dab tsi ntxiv, cov txiv ntseej noj yog cuam tshuam nrog kev phom sij ntawm lub cev ntev dua. Qee tus kws tshawb fawb theorize tias cov roj ntau hauv cov rog hauv cov noob txiv yuav ua rau lub cev muaj peev xwm siv cov rog khaws cia ua lub zog. Tseem, kev tshawb fawb ntxiv yog xav tau ().

Kev noj zaub mov kom tsawg dua

Txawm hais tias cov txiv laum huab xeeb yog cov calories ntau, koj yuav tsis nqus tag nrho cov calories uas lawv muab.

Thaum koj noj cov txiv laum huab xeeb, koj cov hniav tsis tuaj yeem ua rau me me kom txaus rau kev zom zaub mov kom zoo, txhais tau hais tias koj yuav nqus tau cov calories tsawg dua thaum cov seem ua paug ntawm cov khib nyiab (,,,).

Hauv kev tshawb nrhiav hauv 63 tus txiv neej, cov neeg tuaj koom noj cov txiv laum huab xeeb, txiv laum huab xeeb, txiv laum huab xeeb, lossis txiv laum huab xeeb. Tom qab muab piv rau cov quav, cov neeg uas noj cov txiv laum huab xeeb muaj cov rog nyob hauv lawv cov quav, uas qhia tias nws tau nqus calories tsawg dua ().

Txawm li cas los xij, qhov no tsis txhais tau tias koj yuav tsum mus hla. Kev noj tej zaub mov muaj rog kom ntau, xws li txiv laum huab xeeb, tseem tuaj yeem ua rau cov khoom noj muaj rog kom yuag thiab thaum kawg cuam tshuam koj txoj kev poob phaus.

Piv txwv li, 1/4-khob (146-gram) liab cov txiv laum huab xeeb muaj 207 calories. Txawm hais tias tsuas yog 50-75% ntawm cov calories tau nqus tawm, qhov no tseem muaj li ntawm 10-15555 calories ().

Yog li, nws tseem yog ib qho tseem ceeb uas yuav tsum nco ntsoov ntawm cov khoom me kom tiv thaiv cov calories los ntawm kev nce ntxiv. Nws yog qhov zoo tshaj rau txhawm rau 1-2 tus tes ntawm ib qho chaw vim tias lawv tau yooj yim rau overeat.

Kev tshawb fawb pom tau tias kev noj cov txiv laum huab xeeb tuaj yeem pab koj tswj koj lub cev kom hnyav. Txiv laum huab xeeb yog cov nplua nuj nyob hauv fiber, protein, thiab cov rog zoo, uas tuaj yeem pab koj lub siab thiab tiv thaiv koj txoj kev ua ntau dhau.

Twg los xaiv

Nws yog qhov zoo tshaj plaws los xaiv cov txiv laum huab xeeb uas tsis tau ua tiav thiab tsis txhob muaj ntsev ntxiv lossis lwm yam khoom xyaw ntxiv. Zam cov txiv laum huab xeeb, uas muaj cov piam thaj hauv qab zib thiab muab cov calories ntau ntxiv rau.

Kom ntxiv tshuaj fiber thiab tshuaj tua kab mob, txaus siab rau txiv laum huab xeeb nrog cov tawv nqaij ntawm. Lub fiber ntau ntxiv tuaj yeem pab ua kom muaj kev puv thawm.

Cov txiv laum huab xeeb muaj cov calories tsawg dua li cov txiv laum huab xeeb thiab ci, nrog li 116 calories rau 1/4 khob (146 grams), piv nrog 207 thiab 214 calories rau cov txiv laum huab xeeb thiab ci ci, feem (,,).

Txawm li cas los xij, cov txiv laum huab xeeb muaj 50% rog ntau dua li txiv laum huab xeeb thiab ci nqaij, txhais tau tias lawv yuav tsis muaj cov txiaj ntsig zoo ib yam. Yog li ntawd, xaiv hom koj nyiam tshaj plaws thiab ib txwm ua tib zoo xav txog koj cov feem ntau (,,).

Xaiv cov txiv laum huab xeeb tsis tau ntev, vim tias lawv siv sijhawm ntev dua qhib, uas yuav tiv thaiv kev noj zaub mov tsis zoo thiab, thaum kawg, pab koj tswj hwm koj qhov ntau thiab tsawg thiab ua kom muaj calorie tsawg.

Txawm hais tias cov txiv laum huab xeeb tuaj yeem yog cov kev xaiv noj qab haus huv, lo nrog txiv laum huab xeeb uas tsis muaj ntsev ntxiv, kev ua roj, lossis lwm yam khoom xyaw.

Cov nqaij nyoos, ci thiab taum yog cov kev xaiv zoo uas yog khoom noj txom ncauj zoo. Nco ntsoov xaiv cov txiv laum huab xeeb uas tsis tas ntxiv cov ntsev ntxiv thiab tsw qab, thiab nco ntsoov nco ntsoov ntawm koj qhov ntau thiab tsawg.

Hauv qab kab

Txiv laum huab xeeb muaj cov khoom noj muaj txiaj ntsig thiab ua rau cov khoom txom ncauj zoo.

Lawv muaj fiber ntau, protein, thiab cov rog rog zoo, uas tuaj yeem pab tswj lub cev hnyav los ntawm kev ua kom koj lub sijhawm ntev dua.

Txog qhov zoo tshaj plaws, xaiv cov nqaij nyoos, ci nqaij, lossis hau cov txiv laum huab xeeb tsis muaj ntsev ntxiv thiab ua kom tsw qab, thiab nco ntsoov txog koj qhov kev ua haujlwm loj.

Cov txiv laum huab xeeb yog qhov zoo tshaj rau lwm cov khoom noj muaj calorie thiab ua khoom noj txom ncauj kom pab koj lub hom phiaj poob phaus.

Khw rau cov txiv laum huab xeeb, hauv plhaub txiv ntoo online.