Noj qa nqaij tawv: nws puas noj qab nyob zoo tiag?
Zoo Siab
- Cov txiaj ntsig tseem ceeb ntawm daim siab
- Vim li cas kev siv yuav tsum muaj ntsis
- Cov lus qhia txog zaub mov noj
- Yuav ua li cas nws yuav tsum tau noj
Lub siab, txawm tias los ntawm nyuj, nqaij npuas lossis nqaij qaib, yog cov zaub mov muaj txiaj ntsig zoo heev uas tsis tsuas yog cov khoom noj ntawm cov protein xwb, tab sis kuj tseem muaj cov vitamins thiab minerals tseem ceeb, uas tuaj yeem nqa cov txiaj ntsig rau kev kho qee yam teeb meem kev noj qab haus huv, xws li ntshav liab Cov.
Txawm li cas los xij, daim siab nqaij ntses yuav tsum tau noj kom tsawg, vim tias thaum noj ntau dhau nws muaj peev xwm ua rau muaj qee qhov mob ntxiv, tshwj xeeb tshaj yog rau cov neeg uas twb muaj qee yam mob. Qhov no yog vim tias daim siab tseem yog cov nplua nuj nyob hauv cov roj (cholesterol) thiab tuaj yeem muaj cov hlau nyhav uas ua rau lub cev sib ntau hauv lub cev ntev ntev.
Yog li, thaum twg koj muaj teeb meem kev noj qab haus huv, qhov zoo tshaj plaws yog sab laj nrog tus kws qhia zaub mov noj tshuaj kom ntsuas qhov seem thiab qhov tsawg kawg uas tau pom zoo kom noj lub siab, kom tsis txhob muaj teeb meem tshwm sim.
Cov txiaj ntsig tseem ceeb ntawm daim siab
Nplooj siab yog cov zaub mov zoo heev uas muaj cov vitamins thiab zaub mov noj txhua hnub uas yuav tsum muaj rau lub cev ua haujlwm, xws li folic acid, iron, B vitamins thiab vitamin A.
Nws tseem yog qhov chaw ntawm cov protein zoo nrog cov amino acids tseem ceeb uas lub cev tsis tsim tawm, tab sis uas tsim nyog los ua haujlwm kom ua haujlwm ntawm cov leeg thiab cov nruab nrog cev.
Tsis tas li ntawd, kev noj zaub mov hauv lub siab tseem yuav txo qis kev pheej hmoo ntawm ntshav khov, vim nws muaj ntau yam khoom noj muaj hlau, vitamin B12 thiab folic acid, uas yog cov as-ham tseem ceeb rau kev tsim cov qe ntshav liab.
Vim li cas kev siv yuav tsum muaj ntsis
Txawm hais tias nws muaj qee cov txiaj ntsig, kev noj lub siab yuav tsum muaj mob tsawv, tshwj xeeb yog vim:
- Nws yog qhov nplua nuj hauv roj (cholesterol): kev noj cov cholesterol ntau dhau tuaj yeem ua rau muaj kev pheej hmoo mob plawv, yog li kev noj lub siab yuav tsis yog ib qho kev xaiv zoo rau cov neeg muaj roj cholesterol siab lossis qee hom teeb meem mob plawv.
- Muaj hlau hnyav: xws li cadmium, tooj liab, txhuas lossis mercury. Cov hlau no tuaj yeem ua rau ntau zuj zus hauv lub cev thoob plaws lub neej, ua rau muaj kev hloov pauv hauv lub raum kev ua haujlwm lossis metabolism hauv cov vitamins thiab minerals, thiab tuaj yeem ua rau muaj mob ntau yam.
- Nws yog nplua nuj hauv purines: yog ib yam khoom uas ua kom cov qib uric acid ntau ntxiv nyob rau hauv lub cev, thiab yuav tsum zam rau cov neeg uas muaj mob gout, vim tias lawv tuaj yeem ua rau cov tsos mob tsis zoo. Saib ntxiv txog kev noj haus kom txo qis cov kua txob uric acid.
Tsis tas li ntawd, lub siab yuav tsum tau noj nrog kev saib xyuas thaum cev xeeb tub, vim hais tias txawm hais tias nws muaj hlau thiab folic acid, uas yog cov as-ham tseem ceeb hauv cev xeeb tub, nws kuj tseem muaj cov vitamin A ntau dua, uas ntau dhau, tuaj yeem cuam tshuam rau kev loj hlob ntawm lub plab, tshwj xeeb tshaj yog nyob rau thawj peb lub hlis twg.
Cov lus qhia txog zaub mov noj
Hauv cov lus no peb qhia txog cov khoom noj uas muaj txiaj ntsig rau 100 g ntawm nqaij nyuj, nqaij npuas thiab nqaij qaib siab:
| Kev noj haus kom tsawg | Nyuj nrawm | Npua nplooj siab | Nqaij qaib siab |
| Cov calories | 153 kcal | 162 kcal | 92 kcal |
| Lub cev rog | 4.7 g | 6.3 g | 2.3 g |
| Carbohydrates | 1.9 g | 0 g | 0 g |
| Cov nqaij ua haujlwm | 25,7 g | 26,3 g | 17,7 g |
| Cov rog khov | 387 mg | 267 mg | 380 mg |
| VitaminLUB | 14200 mcg | 10700 mcg | 9700 mcg |
| Vitamin D | 0.5 mcg | 1.4 mcg | 0.2 mcg |
| Vitamin E | 0.56 mg | 0.4 mg | 0.6 mg |
| Vitamin B1 | 35 mg | 0.46 mg | 0.48 mg |
| Vitamin B2 | 2,4 mg | 4.2 mg | 2.16 mg |
| Vitamin B3 | 15 mg | 17 mg | 10.6 mg |
| Vitamin B6 | 0.66 mg | 0.61 mg | 0.82 mg |
| B12 vitamin | 87 mcg | 23 mcg | 35 mcg |
| Vitamin C | 38 mg | 28 mg | 28 mg |
| Folates | 210 mcg | 330 mcg | 995 mcg |
| Qab Zib | 490 mg | 350 mg | 260 mg |
| Tshuaj calcium | 19 mg | 19 mg | 8 mg |
| Phosphor | 410 mg | 340 mg | 280 mg |
| Hlau nplaum | 31 mg | 38 mg | 19 mg |
| Hlau | 9,8 mg | 9,8 mg | 9,2 mg |
| Zinc | 6.8 mg | 3.7 mg | 3.7 mg |
Yuav ua li cas nws yuav tsum tau noj
Hauv cov laus, feem ntawm daim siab yuav tsum yog 100 txog 250 g toj ib lis piam, tuaj yeem faib ua 1 mus rau 2 pluas noj nyob rau ib lub lis piam.
Hais txog menyuam yaus, txoj kev nyab xeeb tshaj plaws ntawm kev tso mob siab yog feem ntau ib zaug ib lub lim tiam. Qhov no tshwm sim tsis tsuas yog vim nws muaj cov hlau hnyav, tab sis vim tias lub siab kuj muaj cov ntsiab lus ntau ntawm ntau yam tshuaj micronutrients uas tuaj yeem dhau qhov tsim nyog tau pom zoo txhua hnub.
Thaum tsim nyog, daim siab tawv nqaij yuav tsum yog keeb kwm ntawm tsiaj txhu, vim cov tsiaj ib txwm noj ntau dua ib txwm muaj, tsa hauv qhov cua thiab tsis tshua siv tshuaj thiab lwm yam tshuaj lom neeg.
Tseem kuaj xyuas qee cov keeb kwm thiab lus tseeb hais txog cov nqaij liab thiab cov nqaij dawb.
Nrov Rau Ntawm Lub Xaib
10 lub cim ua kom lub cev qhuav dej hauv cov menyuam yaus thiab menyuam yaus
