Vim Li Cas Cov Khoom qe Ua Zoo Rau Koj? Qe-Ceptional Superfood

Zoo Siab

• Qe Tsis Ua Rau Kab Mob Hauv Siab
• Cov Qe Nws Muaj Ntau Hauv Cov Antioxidants Tsis Tau Zoo
• Cov Qe Yog Ntawm Cov Khoom Noj Khoom Noj Khoom Noj zoo tshaj plaws ntawm Ntiaj Teb
• Cov Qe Muaj Txhaws Pab Thiab Pab Koj Rog Kom Rog Lawm
• Qe-Ceptional Superfood

Ntau cov zaub mov noj qab nyob zoo tau raug dab tsis ncaj ncees yav dhau los, suav nrog cov txiv maj phaub roj, cov nqaij cheese thiab nqaij tsis ua haujlwm.

Tab sis ntawm cov piv txwv phem tshaj plaws yog cov lus tsis tseeb hais txog cov qe, uas yog ib qho ntawm cov khoom noj kom zoo tshaj plaws nyob hauv ntiaj chaw.

Qe Tsis Ua Rau Kab Mob Hauv Siab

Keeb kwm, qe tau pom tias tsis zoo vim tias lawv muaj cov roj cholesterol.

Ib lub qe loj muaj 212 mg ntawm cov roj (cholesterol), uas yog piv rau ntau cov zaub mov.

Txawm li cas los xij, ntau txoj kev tshawb fawb pom tau tias kev noj cov zaub mov cov roj nyob hauv qe tsis cuam tshuam dab tsi rau cov roj (cholesterol) hauv cov ntshav.

Qhov tseeb, cov qe nce koj qib roj "HDL" zoo thiab hloov koj cov roj "LDL" los ntawm qhov me thiab qhov ntom rau loj, uas yog benign (,,).

Ib qho kev tshawb xyuas ntawm 17 qhov kev tshawb fawb txog kev noj qe thiab kev noj qab haus huv tau tshawb pom tsis muaj kev sib txuas ntawm cov qe thiab kab mob hauv lub plawv lossis mob stroke hauv lwm cov neeg noj qab nyob zoo ().

Dab tsi ntxiv, ntau lwm qhov kev tshawb fawb tau ua rau tib cov kev xaus (5).

Txawm hais tias cov kev xav tsis raug hais txog cov qe nyob yav dhau los, kev noj lawv tsis muaj kev cuam tshuam nrog kab mob plawv.

Cov Qe Nws Muaj Ntau Hauv Cov Antioxidants Tsis Tau Zoo

Cov qe yog cov nplua nuj tshwj xeeb hauv ob lub antioxidants lutein thiab zeaxanthin.

Cov tshuaj tiv thaiv kab mob ua ke no khaws cia rau hauv qhov muag ntawm lub qhov muag uas lawv tiv thaiv tiv thaiv teeb meem hnub ci thiab txo qhov kev pheej hmoo ntawm cov kab mob qhov muag xws li macular degeneration thiab cataracts (,,).

Hauv ib txoj kev tshawb nrhiav, ntxiv nrog qhov nruab nrab ntawm 1.3 qe qe rau ib hnub rau 4.5 lub lis piam nce ntshav ntau ntawm lutein los ntawm 28–50% thiab zeaxanthin los ntawm 114–142% ().

Yog tias koj xav kawm txog lwm cov khoom noj uas zoo rau koj lub qhov muag noj qab haus huv, tshawb xyuas cov kab lus no.

Cov qe muaj cov khoom noj ntau ntawm cov antioxidant lutein thiab zeaxanthin, ob qho tib si ntawm cov qe yuav txo qis koj cov kev pheej hmoo ntawm lub hnub nyoog ntsig txog qhov muag.

Cov Qe Yog Ntawm Cov Khoom Noj Khoom Noj Khoom Noj zoo tshaj plaws ntawm Ntiaj Teb

Tsuas yog xav txog nws, ib lub qe muaj tag nrho cov khoom noj haus thiab lub tsev tsim nyog yuav tsum tau txhawm rau txhawm rau yug menyuam qaib.

Cov qe yog ntim nrog cov protein zoo, cov vitamins, cov zaub mov, cov rog zoo thiab ntau cov kab ntxiv.

Ib lub qe loj muaj (10):

• Tsuas yog 77 calories, nrog 5 grams rog thiab 6 gram ntawm cov protein nrog tag nrho 9 cov amino acids tseem ceeb.
• Nplua nuj hauv cov hlau, phosphorus, selenium thiab vitamins A, B12, B2 thiab B5 (thiab lwm yam).
• Hais txog 113 mg ntawm choline, yog qhov tseem ceeb heev rau lub hlwb.

Yog tias koj txiav txim siab suav cov qe hauv koj cov khoom noj, nco ntsoov noj cov qe omega-3-enriched lossis pasted qe. Lawv muaj ntau yam khoom noj khoom haus zoo.

Nco ntsoov tias kom noj cov yolks, txij li lawv muaj ntau yam zoo ntawm txhua yam khoom noj haus.

Cov qe muaj tag nrho 9 cov amino acids tseem ceeb, muaj nyob nrog cov vitamins thiab minerals thiab yog ib qho zoo tshaj plaws ntawm choline koj tuaj yeem tau txais. Omega-3-enriched lossis pastured qe yog qhov zoo tshaj plaws.

Cov Qe Muaj Txhaws Pab Thiab Pab Koj Rog Kom Rog Lawm

Qe suav tau qhab nia siab rau ntawm lub teev hu ua kev teev cia (satiety index), txhais tau tias cov qe ua tau zoo dua ntawm kev ua rau koj lub siab thiab noj tsawg dua cov calories (5).

Tsis tas li, lawv tsuas muaj cov khoom noj carbohydrates, uas txhais tau tias lawv yuav tsis tsa koj cov ntshav qabzib hauv cov ntshav.

Hauv kev tshawb fawb hauv 30 cov rog dhau los yog cov poj niam rog rog uas noj ob lub bagel lossis qe rau noj tshais, cov pab pawg qe tau noj tsawg dua thaum noj su, tas hnub thiab tom qab 36 teev ().

Hauv lwm qhov kev tshawb fawb, cov neeg rog rog rog rog tau txwv tsis pub noj zaub mov thiab muab ob lub qe (340 calories) lossis bagels rau pluas tshais ().

Tom qab yim lub lim tiam, cov pab pawg qe noj tau ntsib cov hauv qab no:

• 61% ntau dua txo hauv BMI
• 65% ntau tshaj cov kev poob phaus
• 34% ntau dua qhov txo hauv qab ntawm lub duav
• 16% ntau dua txo hauv lub cev rog

Qhov txawv no yog qhov tseem ceeb txawm hais tias ob qho kev ua tshais nrog tib co calories.

Muab yooj yim, noj qe yog qhov ua kom yuag poob zoo rau ntawm kev noj zaub mov kom yuag.

Qe yog cov khoom noj muaj txiaj ntsig, muaj protein ntau nrog rau kev cuam tshuam zoo ntawm satiety. Kev tshawb fawb qhia pom tias kev noj qe rau tshais tuaj yeem pab koj yuag poob.

Qe-Ceptional Superfood

Qe yog tshwj xeeb kev noj zaub mov zoo, poob phaus thiab phooj ywg zoo.

Yog tias koj xav tau lub laj thawj ntxiv rau kev noj qe, lawv kuj pheej yig, mus nrog yuav luag txhua cov zaub mov thiab saj zoo kawg.

Yog tias ib qho khoom noj twg tsim nyog yuav raug hu ua superfood, nws yog qe.