7 Cov Txiv Tsawb Liab Txiv Tsawb (Thiab Lawv Txawv Li Cas Los Ntawm Cov Neeg Daj Daj)

Zoo Siab

• 1. Muaj Ntau Yam Khoom Noj Tseem Ceeb
• 2. Tuaj yeem Ua Rau Ntshav Ntshav
• 3. Txhawb Lub Cev Qhov Muag Mob
• 4. Nplua nuj nyob rau hauv Antioxidants
• 5. Yuav Pab Txhawb Koj Lub Hauv Paus Siv Txoj Kev Siv Li Cas
• 6. Tuaj Yuav Txhim Kho Cov Digestive Health
• Ntim Prebiotics
• Qhov Zoo ntawm Fiber
• 7. Qab thiab yooj yim rau ntxiv rau koj cov zaub mov
• Liab thiab Daj Tsawb
• Rau hauv qab Kab

Muaj ntau dua 1,000 ntau hom tsawb thoob ntiaj teb (1).

Liab txiv tsawb liab yog ib pawg ntawm tsawb ntawm Southeast Asia nrog daim tawv liab.

Lawv tau muag thiab muaj qab muag thaum siav. Qee tus neeg hais tias lawv saj zoo li ib txwm muaj txiv tsawb - tab sis nrog lub hint ntawm raspberry qab zib.

Lawv feem ntau siv hauv cov khoom qab zib tab sis sib xyaw zoo nrog cov tais ua kom sib txawv.

Cov txiv tsawb liab muaj ntau yam khoom noj muaj txiaj ntsig zoo thiab yuav muaj txiaj ntsig zoo rau koj lub cev, kev mob plawv, thiab kev zom zaub mov.

Nov yog 7 cov txiaj ntsig ntawm cov txiv tsawb liab - thiab lawv yuav txawv li cas ntawm cov daj.

1. Muaj Ntau Yam Khoom Noj Tseem Ceeb

Zoo li txiv tsawb daj, liab tsawb muab cov khoom noj tseem ceeb.

Lawv tau nplua nuj tshwj xeeb hauv cov potassium, vitamin C, thiab vitamin B6 thiab muaj cov tshuaj fiber ntau.

Ib qho me txiv tsawb liab (3.5 ooj lossis 100 grams) muab ():

• Cov calories: 90 calories
• Carbs: 21 grams
• Cov protein ntau: 1,3 grams
• Rog: 0.3 grams
• Fiber ntau: 3 grams
• Cov poov tshuaj: 9% ntawm Cov Hnub Siv Txhua Hnub (RDI)
• Vitamin B6: 28% ntawm RDI
• Vitamin C: 9% ntawm RDI
• Magnesium: 8% ntawm RDI

Ib lub txiv tsawb liab tsuas muaj kwv yees li 90 calories thiab feem ntau yog dej thiab carbs. Cov qoob loo ntau ntawm cov vitamins B6, magnesium, thiab vitamin C ua rau cov txiv tsawb no ntau yam khoom noj tshwj xeeb.

Ntsiab lus Cov txiv tsawb liab yog cov khoom noj muaj txiaj ntsig zoo. Nws yog nplua nuj nyob rau hauv cov zaub mov tseem ceeb, vitamin B6, thiab fiber.

2. Tuaj yeem Ua Rau Ntshav Ntshav

Cov poov tshuaj yog cov ntxhia pob txha zoo rau kev noj qab haus huv vim nws lub luag haujlwm hauv kev ntsuas ntshav siab.

Cov txiv tsawb liab yog cov nplua nuj nyob hauv cov poov tshuaj - nrog ib lub txiv me me muab 9% ntawm RDI.

Kev tshawb fawb qhia pom tias kev noj zaub mov ntau ntxiv potassium yuav pab txo ntshav siab (,,).

Kev soj ntsuam ntawm 22 qhov kev tshawb nrhiav pom tau hais tias noj ntau poov tshuaj txo qis systolic ntshav siab (tus naj npawb saum toj kawg nkaus ntawm kev nyeem ntawv) yog 7 hli Hg. Cov nyhuv no muaj zog tshaj plaws rau cov neeg muaj ntshav siab thaum pib ntawm kev kawm ().

Muaj lwm yam tseem ceeb ntxiv rau kev tswj ntshav siab yog magnesium. Ib qho me me txiv tsawb liab muab txog 8% ntawm koj cov neeg xav tau txhua hnub rau cov ntxhia no.

Kev tshuaj xyuas 10 qhov kev tshawb fawb tau sau tseg tias nce koj cov magnesium ntau ntxiv los ntawm 100 mg rau ib hnub tuaj yeem txo koj cov ntshav mob siab txog 5% ().

Txuas ntxiv, nce koj cov kev noj haus ntawm ob qho tib si magnesium thiab potassium yuav ua rau muaj txiaj ntsig zoo ntawm kev txo ntshav siab dua li kev noj ntau tshaj tsuas yog ib qho ntawm cov zaub mov ().

Ntsiab lus Txiv tsawb liab yog nplua nuj nyob hauv poov tshuaj thiab magnesium. Kev ua kom koj cov zaub mov ntau ntxiv ntawm cov zaub mov no yuav pab txo koj cov ntshav siab.

3. Txhawb Lub Cev Qhov Muag Mob

Cov txiv tsawb liab muaj cov carotenoids - cov xim uas muab cov txiv hmab txiv ntoo rau lawv cov tawv nqaij liab ().

Lutein thiab beta carotene yog ob hom carotenoids hauv liab tsawb uas txhawb kev noj qab haus huv qhov muag.

Piv txwv, lutein tuaj yeem pab tiv thaiv kev cuam tshuam txog lub hnub nyoog macular degeneration (AMD), ua rau qhov muag tsis pom kev thiab ua rau pom kev dig muag (,).

Qhov tseeb, ib qho kev soj ntsuam ntawm 6 qhov kev tshawb fawb pom tias noj cov zaub mov lutein-nplua nuj tuaj yeem txo koj txoj kev pheej hmoo ntawm qhov muaj hnub nyoog macular degeneration los ntawm 26% ().

Beta carotene yog lwm cov carotenoid uas txhawb kev noj qab haus huv qhov muag, thiab liab tsawb muab ntau ntawm nws ntau dua li lwm hom txiv tsawb ().

Beta carotene tuaj yeem hloov mus rau hauv cov vitamin A hauv koj lub cev - yog ib qhov tseem ceeb tshaj plaws rau kev noj qab haus huv rau lub qhov muag ().

Ntsiab lus Cov txiv tsawb liab muaj cov carotenoids zoo li lutein thiab beta carotene uas txhawb kev noj qab haus huv qhov muag thiab yuav txo koj txoj kev pheej hmoo ntawm macular degeneration.

4. Nplua nuj nyob rau hauv Antioxidants

Zoo li feem ntau lwm yam txiv hmab txiv ntoo thiab zaub, txiv tsawb liab muaj cov tshuaj ua kom muaj zog. Qhov tseeb, lawv muab ntau dua qee cov antioxidant dua li daj tsawb ().

Antioxidants yog cov tshuaj tiv thaiv kev tiv thaiv cellular puas los ntawm cov lwg me me hu ua dawb radicals. Dawb radicals nyob rau hauv koj lub cev yuav ua rau qhov tsis txaus ntseeg hu ua oxidative kev nyuaj siab, uas txuas nrog rau cov xwm txheej zoo li mob plawv, ntshav qab zib, thiab mob cancer (,,).

Cov tshuaj antioxidant tseem ceeb hauv cov txiv tsawb liab suav nrog ():

• carotenoids
• anthocyanins
• Vitamin C
• dopamine

Cov tshuaj tiv thaiv kab mob no tuaj yeem pab tiv thaiv kev noj qab haus huv. Piv txwv li, ib qhov kev tshuaj xyuas tas pom tias kev noj zaubmov kom tsawg ntawm anthocyanins txo txoj kev pheej hmoo mob plawv 9% ().

Noj cov txiv hmab txiv ntoo uas muaj antioxidant - zoo li liab tsawb - yuav txo koj txoj kev pheej hmoo ntawm qee yam mob (,).

Ntsiab lus Cov txiv tsawb liab muaj ntau cov tshuaj antioxidant uas tuaj yeem tiv thaiv cell puas tsuaj los ntawm cov dawb radicals thiab txo qis kev pheej hmoo ntawm qee yam kab mob.

5. Yuav Pab Txhawb Koj Lub Hauv Paus Siv Txoj Kev Siv Li Cas

Liab txiv tsawb nplua nuj nyob hauv cov vitamins C thiab B6. Cov as-ham no yog qhov tseem ceeb rau lub cev tsis muaj zog ().

Ib qho me txiv tsawb liab muab 9% thiab 28% ntawm RDI rau cov vitamins C thiab B6.

Vitamin C txhawb kev tiv thaiv kab mob los ntawm kev ntxiv dag zog rau cov kab mob hauv koj lub cev. Raws li, qee cov kev tshawb fawb qhia tias txawm tias tsis muaj marginal vitamin C tsis txaus yuav raug cuam tshuam nrog kev pheej hmoo kis tus mob (,).

Txawm hais tias kev noj haus vitamin C tsis tshua muaj nyob hauv Tebchaws Asmeskas - cuam tshuam ib ncig 7% ntawm cov neeg laus - nws yog ib qho tseem ceeb kom ntseeg tau tias muaj txaus ().

Cov vitamin B6 hauv cov txiv tsawb liab tseem yog lub luag haujlwm tseem ceeb hauv kev txhawb nqa koj lub cev tiv thaiv kab mob.

Qhov tseeb, kev muaj cov kab mob vitamin B6 yuav txo koj lub cev tsim cov qe ntshav dawb thiab ua cov tshuaj tiv thaiv kab mob - ob qho tib si tawm tsam kev tua kabmob ().

Ntsiab lus Txiv tsawb liab yog qhov zoo ntawm cov vitamin C thiab vitamin B6, uas yog cov vitamins uas pab txhawb lub zog tiv thaiv kab mob thiab tiv thaiv mob.

6. Tuaj Yuav Txhim Kho Cov Digestive Health

Liab txiv tsawb txhawb koj lub plab zom mov hauv ntau txoj kev.

Ntim Prebiotics

Prebiotics yog ib hom fiber ntau uas pub koj cov kab mob plab zoo. Zoo li cov txiv tsawb daj, cov txiv tsawb liab yog qhov zoo ntawm prebiotic fiber.

Fructooligosaccharides yog qhov tseem ceeb ntawm prebiotic fiber hauv tsawb, tab sis lawv tseem muaj lwm tus hu ua inulin ().

Cov prebiotics hauv tsawb yuav txo qhov tsam plab, nce qhov sib txawv ntawm tus kab mob tus phooj ywg lub plab, thiab txo cov cem quav (,).

Ib txoj kev tshawb nrhiav pom tias noj 8 grams ntawm fructooligosaccharides ib hnub rau 2 lub lis piam nce cov neeg ntawm cov kab mob plab muaj txiaj ntsig los ntawm 10 zaug ().

Qhov Zoo ntawm Fiber

Ib qho me me txiv tsawb liab muab 3 gram ntawm fiber ntau - kwv yees li 10% ntawm RDI rau cov khoom noj no.

Kev noj haus fiber ntau muaj txiaj ntsig rau koj lub plab zom mov los ntawm (,):

• txhawb txoj kev nquag plob tsis so tswj
• txo qhov mob hauv koj lub plab
• txhawb kev loj hlob ntawm tus kab mob tus phooj ywg plab

Tsis tas li ntawd, kev noj haus muaj fiber ntau yuav txo koj txoj kev pheej hmoo ntawm Kev Raug Mob Ntawm Qog Kab Mob (IBD).

Ib txoj kev tshawb nrhiav hauv 170,776 tus poj niam pom tias noj zaub mov muaj fiber ntau - piv rau ib qho fiber ntau - muaj feem cuam tshuam nrog 40% txo kev pheej hmoo ntawm Crohn's kab mob ().

Ntsiab lus Txiv tsawb liab muaj nplua nuj nyob hauv prebiotics thiab fiber, uas txhawb txoj kev zom zaub mov zoo thiab tuaj yeem txo koj qhov kev pheej hmoo ntawm IBD.

7. Qab thiab yooj yim rau ntxiv rau koj cov zaub mov

Ntxiv nrog rau lawv cov txiaj ntsig kev noj qab haus huv, liab txiv tsawb yog cov qab thiab noj yooj yim.

Lawv yog cov khoom noj txom ncauj yooj yim thiab yooj yim. Vim tias lawv qab zib, cov txiv tsawb liab tseem muaj cov kev noj qab haus huv zoo rau lub cev ua kom zoo qab zib.

Nov yog ob peb txoj hauv kev los ntxiv liab txiv tsawb rau koj cov zaub mov:

• Pov rau lawv mus ua smoothie.
• Suam thiab siv lawv li kev topping rau oatmeal.
• Khov thiab muab cov txiv tsawb liab coj los ua mis nyuj khov.
• Khub nrog txiv laum huab xeeb rau txhawm rau khoom noj txom ncauj.

Cov txiv tsawb liab kuj yog ib qho zoo ntxiv rau cov zaub mov txawv rau cov ncuav muffins, pancakes, thiab ncuav ci hauv tsev.

Ntsiab lus Liab tsawb yog cov khoom noj txom ncauj tau zoo. Lawv cov khoom qab zib kuj tseem ua rau lawv ib qho kev sib ntxiv rau ntau yam zaub mov txawv.

Liab thiab Daj Tsawb

Cov txiv tsawb liab yog qhov zoo sib xws rau lawv cov xim daj.

Lawv muaj ob qho txiaj ntsig zoo ntawm kev noj haus fiber ntau thiab muab cov calories thiab carbs zoo sib xws.

Tseem, ob hom muaj ob peb qhov sib txawv. Piv txwv li, piv rau cov txiv tsawb daj, txiv tsawb liab (,):

• yog nqaim dua thiab pom dua
• muaj lub qab tsw qab
• muaj ntau cov vitamins C
• yog siab dua nyob rau hauv qee qhov kev tiv thaiv antioxidant
• muaj qis glycemic Performance index (GI) qhab-nees

Txawm hais tias cov txiv tsawb liab yog cov khoom qab zib, lawv muaj qis GI qhab nia dua li cov tsawb daj. Daim GI yog ntsuas txij 0 txog 100 uas ntsuas pom sai npaum li cov zaub mov kom ntshav muaj piam thaj ntau ntau.

Cov qhab nia GI qis dua qhia tau tias kev nqus qeeb rau hauv cov ntshav. Txiv tsawb daj muaj tus qhab nia GI nruab nrab ntawm 51, thaum tsawb liab qhab nia qis dua ntawm qhov ntsuas ntawm kwv yees li 45.

Ua raws li kev noj haus GI tsawg yuav txhawb kev tswj ntshav qab zib kom ntshav qab zib thiab txo cov roj (),,,).

Ntsiab lus Liab txiv tsawb me dua thiab qab zib dua li cov tsawb daj. Lawv tau nce siab rau qee yam khoom noj khoom haus - xws li tshuaj tua kab mob antioxidant thiab vitamin C - tab sis muaj GI qis dua.

Rau hauv qab Kab

Txiv tsawb liab yog ib cov txiv ntoo tshwj xeeb uas muab tau ntau yam txiaj ntsig zoo rau lub cev.

Lawv muaj nplua nuj antioxidants, vitamin C, thiab vitamin B6. Lawv muab cov khoom noj muaj roj tsawg tab sis muaj fiber ntau ntxiv rau cov pluas noj, khoom noj txom ncauj, thiab cov khoom noj muaj txiaj ntsig zoo.

Ntawm lwm yam, cov as-ham hauv liab tsawb tuaj yeem pab txhawb kev txhim kho lub plawv thiab lub plab zom mov thaum noj ua ib feem ntawm kev noj zaub mov zoo noj.