Txhua Yam Koj Yuav Tsum Tau Paub Txog Cov Nqaij Qaib Nqaij

Zoo Siab

• Boasts qhov muaj txiaj ntsig zoo kev noj haus
• Muaj txiaj ntsig zoo ntawm kev noj qab haus huv
• Kev noj qab haus huv los ntawm cov protein
• Load nrog cov vitamins B
• Cov nplua nuj ntawm cov zaub mov
• Cov ntau yam txheej txheem tuaj yeem siv tshuaj sodium ntau
• Yuav ua li cas ntxiv nws rau hauv koj cov khoom noj
• Hauv qab kab

Tus qaib cov txwv yog ib tug noog loj nyob rau North America. Nws tau tua hauv cov tsiaj qus, thiab ntxiv rau hauv daim teb.

Nws cov nqaij yog cov khoom noj muaj txiaj ntsig thiab tau txais txiaj ntsig muaj protein ntau noj thoob ntiaj teb.

Kab lus no qhia rau koj txhua yam koj yuav tsum paub txog qaib ntxhw, nrog rau nws cov khoom noj khoom haus, calories, thiab yuav ua li cas ntxiv nws rau hauv koj cov zaub mov noj.

Boasts qhov muaj txiaj ntsig zoo kev noj haus

Qaib ntxhw yog nplua nuj nyob hauv cov as-ham. Ob daim tuab (84 grams) ntawm qaib cov txwv muaj ():

• Cov calories: 117
• Cov protein ntau: 24 grams
• Rog: 2 grams
• Carbs: 0 grams
• Niacin (vitamin B3): 61% ntawm Cov Nqi Txhua Hnub (DV)
• Vitamin B6: 49% ntawm DV
• Vitamin B12: 29% ntawm DV
• Selenium: 46% ntawm DV
• Zinc: 12% ntawm DV
• Sodium: 26% ntawm DV
• Phosphorous: 28% ntawm DV
• Choline: 12% ntawm DV
• Magnesium: 6% ntawm DV
• Cov poov tshuaj: 4% ntawm DV

Cov as-ham rau hauv qaib cov txwv nyob ntawm kev txiav. Piv txwv li, cov nqaij tsaus, uas pom muaj nyob hauv cov leeg nquag xws li txhais ceg lossis ncej puab, feem ntau ua rau cov rog thiab rog ntau dua cov nqaij dawb - hos cov nqaij dawb muaj protein ntau me ntsis (,).

Tsis tas li ntawd, daim tawv nqaij qaib ntxhw muaj roj ntau. Qhov no txhais tau tias kev txiav nrog daim tawv nqaij ntawm cov calories ntau thiab rog dua li kev txiav rau cov tawv nqaij.

Piv txwv li, 3.5 ounces (100 grams) ntawm qaib ntxhw nrog daim tawv nqaij ntim 169 calories thiab 5.5 grams rog, qhov uas cov nyiaj tsis muaj daim tawv yog 139 calories thiab tsuas yog 2 grams ntawm cov rog ().

Nco ntsoov tias qhov sib txawv hauv calories yog tsawg. Dab tsi ntxiv, cov rog yuav pab koj zoo nkaus tom qab noj mov ().

Qaib ntxhw nplua nuj nyob hauv cov protein thiab yog qhov zoo ntawm ntau cov vitamins thiab minerals, tshwj xeeb tshaj yog cov vitamins B. Cov tawv nqaij txiav tsis tshua muaj lub zog thiab cov rog tsawg dua li cov uas muaj tawv nqaij.

Muaj txiaj ntsig zoo ntawm kev noj qab haus huv

Qaib ntxhw muaj ntau cov txiaj ntsig kev noj qab haus huv.

Kev noj qab haus huv los ntawm cov protein

Qaib ntxhw yog zaub mov muaj protein ntau.

Protein yog qhov tseem ceeb rau cov leeg kev loj hlob thiab txij nkawm.Nws muab cov qauv rau cov hlwb thiab pab thauj cov zaub mov zoo ncig koj lub cev (,).

Tsis tas li ntawd, kev noj zaub mov muaj protein ntau tuaj yeem pab txhawb kev poob phaus los ntawm kev txhawb nqa txoj kev xav (full) (,).

Tsuas yog 2 daim tuab tuab (84 grams) ntawm qaib cov txwv pob 24 grams ntawm protein - ib qho zoo txaus 48% ntawm DV ().

Dab tsi ntxiv, qaib ntxhw yuav yog lwm txoj hauv kev noj qab haus huv dua rau cov nqaij liab, vim tias qee qhov kev tshawb nrhiav pom tias nqaij liab cuam tshuam txog kev pheej hmoo mob nyuv thiab mob plawv (,,).

Txawm li cas los xij, lwm qhov kev tshawb fawb hais tias kev ua tiav cov nqaij - tsis yog nqaij liab nws tus kheej - muaj qhov tsis zoo rau kev noj qab haus huv (,,).

Load nrog cov vitamins B

Qaib cov nqaij yog qhov tshwj xeeb tshaj yog cov vitamins B, suav nrog B3 (niacin), B6 ​​(pyridoxine), thiab B12 (cobalamin).

Ob daim tuab (84 grams) ntawm qaib cov txwv pob 61% ntawm DV rau cov vitamin B3, 49% rau cov vitamins B6, thiab 29% rau cov vitamins B12 ().

Cov vitamins B no muaj ntau cov txiaj ntsig:

• Vitamin B3 (niacin). Cov vitamin no tseem ceeb rau kev tsim hluav taws xob zoo thiab kev sib txuas lus ntawm tes ().
• Vitamin B6 (pyridoxine). Cov vitamins no txhawb cov amino acid tsim thiab pab tsim cov neurotransmitters (16).
• Vitamin B12. B12 yog qhov tseem ceeb heev rau DNA tsim thiab tsim cov qe ntshav liab ().

Ntxiv mus, qaib ntxhw yog qhov zoo ntawm folate thiab vitamins B1 (thiamine) thiab B2 (riboflavin) ().

Cov nplua nuj ntawm cov zaub mov

Qaib ntxhw yog loaded nrog selenium, zinc, thiab phosphorus.

Selenium pab koj lub cev tsim cov thyroid hormones, uas tswj koj cov metabolism thiab kev loj hlob (,).

Zinc yog ib qho tseem ceeb muaj ntxhia xav tau rau ntau cov txheej txheem ntawm lub cev, xws li kev qhia txog noob, cov synthesis protein, thiab cov enzyme tshua (, 20).

Thaum kawg, phosphorus yog qhov tseem ceeb rau kev mob pob txha ().

Txuas ntxiv, qaib cov txwv muab mentsis ntawm magnesium thiab potassium.

Qaib ntxhw yog qhov zoo ntawm cov protein zoo, ntxiv rau ntau cov vitamins B thiab ntau cov zaub mov.

Cov ntau yam txheej txheem tuaj yeem siv tshuaj sodium ntau

Txawm hais tias cov nqaij no muaj ntau cov txiaj ntsig, nws yog qhov tseem ceeb uas yuav tau txwv txoj kev ua cov khoom lag luam qaib ntxhw, vim tias cov khoom no tuaj yeem nqa ntsev.

Hom ntau yam, xws li cov nqaij qaib ntxhw ham, sausages, thiab lwm yam, uas yuav muaj cov ntsev ntau heev. Cov Sodium feem ntau ntxiv tau ntxiv yog ib qho kev tiv thaiv los yog ua kom qab ().

Kev tshawb fawb qhia tau hais tias kev noj ntsev ntau dhau yuav ua rau koj muaj feem muaj mob qog noj ntshav. Taug rov qab, kev txiav rov qab rau koj kev noj ntsev yuav txo cov ntshav siab (,).

Qee cov txheej txheem qaib cov txwv zoo li salami thiab pastrami tuav tau li 75% ntawm DV rau sodium toj ib 3.5 ounces (100 grams). Tib seem ntawm tus qaib ntxhw ntxhw khoom siv ntau dua 60% ntawm DV (,,).

Hauv kev sib piv, 3.5 ooj (100 grams) ntawm kev ua tiav, cov nqaij qaib ntxhw muab li 31% ntawm DV rau sodium ().

Yog li, los txo koj cov ntsev kom tsawg, xaiv cov qaib cov txwv tsis pub dhau cov ntawv ua tiav.

Cov khoom siv qaib cov txwv feem ntau ntim cov ntsev ntau heev. Txhawm rau kom tsis txhob dhau hoom, xaiv cov qaib cov txwv.

Yuav ua li cas ntxiv nws rau hauv koj cov khoom noj

Koj tuaj yeem suav nrog qaib cov txwv hauv koj cov zaub mov noj tsis tu ncua.

Cov qaib ntxhw los sis khov tshiab tuaj yeem niaj xyoo tuaj ntawm koj lub khw muag khoom noj hauv khw lossis khw muag tsiaj.

Nqaij no feem ntau tau ci hauv qhov cub tab sis tuaj yeem ua tau qeeb qeeb uas siv cov qeeb-qeeb me ntsis los yog hau lauj kaub kom txog thaum kev sib tw.

Koj tuaj yeem ntxiv nws rau hauv cov tais hauv qab no:

• Zaub nyoos. Ntxiv nws kub lossis txias rau zaub nyoos ua rau muaj txiaj ntsig zoo protein.
• Khaub Nkaws. Qaib ntxhw tuaj yeem siv cov nqaij qaib hauv cov curry.
• Kab Lws Lis. Cov nqaij no ua haujlwm zoo kawg nkaus hauv zaub qhwv.
• Kua zaub. Tsis tsuas yog qaib cov txwv nqaij zoo nyob rau hauv cov kua zaub, tab sis koj kuj tuaj yeem ua rau koj tus kheej Tshuag los ntawm qaib cov txwv pob txha.
• Lub qhaub cij. Ua ke nrog koj cov toppings uas koj nyiam tshaj plaws, xws li zaub xas lav, lws suav, mustard, lossis pesto.
• Burgers. Tus qaib ntxhw hauv av tuaj yeem xyaw nrog cov khoom noj lossis nqaij ua kom tawg ua burger patties.

Qaib ntxhw kuj tseem tuaj yeem muas minced thiab siv los hloov cov nqaij nyug hauv av hauv cov tais diav xws li spaghetti Bolognese lossis ncuav qab zib hauv tsev.

Raws li tau sau tseg saum toj no, nws zoo tshaj rau kev txwv koj qhov kev nkag ntawm cov khoom lag luam qaib ntxhw, xws li cov hnyuv ntxwm thiab nqaij nyuaj.

Qaib ntxhw yog qhov muaj peev xwm zoo kawg li thiab tuaj yeem raug ntxiv rau kua zaub, zaub nyoos, thiab zaub qhwv. Nws tseem ua qhov kev hloov zoo rau cov av hauv av.

Hauv qab kab

Qaib ntxhw yog cov nqaij uas nrov uas muaj cov protein zoo, B vitamins, selenium, zinc, thiab phosphorus.

Nws tuaj yeem txhawb ntau yam hauv kev noj qab haus huv, suav nrog kev loj hlob ntawm cov leeg thiab txij nkawm, vim nws cov khoom noj muaj txiaj ntsig zoo.

Txawm li cas los xij, nws yog qhov zoo tshaj plaws kom tsis txhob muaj cov hom kev ua tiav, vim tias cov no yog ntsev ntau.

Koj tuaj yeem yooj yim nrog cov nqaij no hauv cov kua zaub, zaub xam lav, curry, thiab ntau lwm yam tais diav.