Raisin: Nws yog dab tsi, tau txais txiaj ntsig thiab yuav haus li cas

Zoo Siab

• 1. Tiv thaiv kom tsis txhob cem quav
• 2. Txhim kho cov mob pob txha
• 3. Tshem tawm cov dawb radicals
• 4. Tiv thaiv kom tsis txhob muaj ntshav
• 5. Tiv thaiv kab mob hauv lub plawv
• Cov ntaub ntawv noj haus ntawm raisin
• Yuav ua li cas kom noj raisin
• 1. Oatmeal ncuav qab zib nrog raisins
• 2. Mov nrog raisins thiab ceev

Cov raisin, tseem paub tsuas yog raisin, yog tsob txiv hmap qhuav uas lub cev qhuav dej thiab muaj lub qab zib vim nws cov ntsiab lus ntawm fructose thiab qabzib. Cov txiv hmab no tuaj yeem noj cov nqaij nyoos lossis nyias cov tais thiab tuaj yeem sib txawv hauv cov xim, raws li lawv hom. Cov feem ntau muaj xim daj, xim av thiab xim av.

Kev noj cov raisin tuaj yeem muaj ntau cov txiaj ntsig kev noj qab haus huv, ntev li ntev tau noj hauv kev txwv, vim lawv muaj fiber ntau txaus thiab tartaric acid, ib yam khoom uas pab txhawb kev noj qab haus huv ntawm cov hnyuv. Tsis tas li ntawd, hom txiv hmap no lub zog muab lub zog, ua haujlwm tiv thaiv kab mob thiab muaj cov ntsiab lus zoo ntawm cov vitamins thiab minerals.

Cov txiaj ntsig zoo ntawm kev noj qab haus huv ntawm raisins yog:

1. Tiv thaiv kom tsis txhob cem quav

Raisins yog nplua nuj nyob hauv soluble thiab insoluble fibers uas pab txhawm rau txhawm rau txhawm rau txhawm rau thiab ua kom lawv softer, txhawb kev ua haujlwm ntawm txoj hnyuv thiab pab txhawb nws txoj kev tshem tawm. Tsis tas li ntawd, lub raisin tseem muab ib qhov kev xav zoo dua li ntawm satiety thiaj li hais tias, yog tias haus nyob rau hauv qhov ntau me me, tuaj yeem ua rau poob phaus.

Cov txiv hmab txiv ntoo qhuav no tseem suav tias yog prebiotic, vim nws muaj ntau nyob rau hauv tartaric acid, ib qho kua qaub uas yog zom los ntawm cov kab mob hauv plab hnyuv thiab pab txhim kho plab hnyuv ua haujlwm.

2. Txhim kho cov mob pob txha

Raisins tuaj yeem yog ib qho zoo ntxiv rau kev noj haus txhawm rau txhim kho thiab tswj kev noj qab haus huv ntawm cov pob txha thiab cov hniav, vim lawv tau nplua nuj calcium, ib qho tseem ceeb heev rau cov pob txha. Yog li, ntxiv rau kev ua kom cov pob txha muaj zog, lawv tiv thaiv qhov pib ntawm txha.

Tsis tas li ntawd, lub raisin tseem muaj ib qho keeb kwm, hu ua boron, uas ua rau kev nqus ntawm cov calcium, magnesium, phosphorus thiab vitamin D, uas yog qhov tseem ceeb rau tag nrho cov pob txha pob txha, zoo li rau cov leeg hlwb. Vim li no, boron tam sim no nyob rau hauv cov raisins tuaj yeem pab tiv thaiv kev mob caj dab, ib qho txiaj ntsig tau ua pov thawj los ntawm kev tshawb fawb qhia tias cov neeg mob osteoarthritis muaj tsawg kawg ntawm cov kab no.

3. Tshem tawm cov dawb radicals

Raisins muaj ntau nyob rau hauv antioxidants xws li flavonoids, phenols thiab polyphenols, uas yog cov sib txuas uas pab txo oxidative kev nyuaj siab, tshem tawm cov dawb radicals thiab tiv thaiv kev puas tsuaj ntawm tes. Yog li, raisins tuaj yeem pab txo qis kev pheej hmoo ntawm kev muaj mob xws li mob plawv lossis mob qog noj ntshav, piv txwv.

4. Tiv thaiv kom tsis txhob muaj ntshav

Cov raisin yog qhov zoo ntawm fero, yog li nws txhim kho kev thauj mus los ntawm oxygen mus rau cov kab mob ntawm lub cev thiab txhawb kom muaj cov qe ntshav liab, tiv thaiv kom tsis txhob muaj ntshav tawm los ntawm hlau tsis txaus.

5. Tiv thaiv kab mob hauv lub plawv

Cov roj ntsha uas muaj nyob rau hauv cov raisins muaj peev xwm txo qis kev nqus ntawm cov cholesterol nyob rau hauv cov hnyuv, uas tso cai kom tswj cov roj ntau ntau thiab triglyceride ntau hauv cov ntshav thiab tiv thaiv kev tso nyiaj ntawm cov rog hauv cov hlab ntshav. Ntxiv rau, raws li nws kuj yog ib qho tshuaj antioxidant thiab txo qis kev pheej hmoo ntawm tes puas, raisins yog qhov zoo rau txo qis kev pheej hmoo ntawm cov kab mob plawv.

Cov ntaub ntawv noj haus ntawm raisin

Hauv cov lus no, cov ntaub ntawv noj zaub mov zoo rau txhua 100 grams raisin raug nthuav tawm:

Yuav ua li cas kom noj raisin

Yuav kom haus cov raisins hauv txoj kev noj qab haus huv nws yog qhov tseem ceeb uas lawv tau noj rau hauv cov zaub mov me me, txij li lawv tau rog ntau thiab muaj cov suab thaj zoo. Txawm li cas los xij, ntev li ntev tau noj hauv cov cawv, cov raisins tuaj yeem muaj ntau cov txiaj ntsig kev noj qab haus huv. Cov kev ua haujlwm pom zoo yog 2 diav, ntxiv rau yogurt, zaub nyoos, cereals, khoom qab zib lossis granola.

Cov neeg muaj ntshav qab zib, cov raisin muaj qhov nruab nrab glycemic index thiab, yog li ntawd, txhais tau hais tias lawv tuaj yeem ua kom nce qib hauv cov ntshav qab zib kom qis, yuav noj tau thaum twg muaj kev tswj tau zoo hauv qabzib, hwm. kev noj haus kom sib npaug.

1. Oatmeal ncuav qab zib nrog raisins

Cov khoom xyaw

• 1 ½ khob ntawm oats;
• ¼ cov suab thaj xim av;
• 2 qe;
• 1 khob ntawm almond mis;
• ¼ lub khob ntawm cov kua mis nyeem tsis qab dawb;
• 1 teaspoon ntawm vanilla;
• Khob hmoov nplej;
• 1 rab diav ntsev;
• 1 teaspoon ntawm ci dej qab zib;
• 1 teaspoon ntawm ci hmoov;
• 1 teaspoon ntawm cinnamon;
• Khob raisin.

Npaj hom

Nyob rau hauv ib lub tais, sib xyaw cov oats nrog lub txiv mis almond. Tom qab ntawd ntxiv qab zib, qe, yogurt thiab vanilla, thiab do kom txog thaum sib tov homogeneous tau. Maj mam ntxiv cov hmoov nplej, cinnamon, ci dej qab zib thiab cov poov xab. Thaum kawg, ntxiv cov raisins, muab sib tov ua cov ntawv me me thiab ci ntawm 375º rau 15 txog 20 feeb. Daim ntawv qhia no yob 10 lub ncuav qab zib.

2. Mov nrog raisins thiab ceev

Cov khoom xyaw

• 2 diav ntawm raisin;
• ¼ khob ntawm walnuts, almonds lossis cashews;
• 1 khob mov;
• ½ tws dos;
• 2 khob dej los yog nqaij qaib;
• Ntsev thiab kua txob rau saj.

Npaj hom

Muab cov roj me me tso rau hauv ib qho me me rau hauv qhov cub nruab nrab. Cia cov dos kib me ntsis kom txog thaum nws tau kub thiab tom qab ntawd ntxiv mov, raisins, ntsev thiab kua txob. Ntxiv dej thiab tos kom nws npau npau. Thaum nws pib rhaub, tso dua li cov cua sov thiab npog lub lauj kaub rau 15 mus rau 20 feeb. Thaum kawg, tshem tawm cov yias los ntawm cov cua sov thiab ntxiv cov txiv ntseej, txiv ntoo lossis txiv ntseej.