Koj puas tau pom ib lub txiv me me, liab, zoo nkauj hauv lub khw muag khoom noj? Ntawd yog txiv pos nphuab. Nws yog ib qho kev sib xyaw ua ke zoo kawg nkaus ntawm qab zib thiab qaub. Ob peb lub txiv pos nphuab me me no tuaj yeem ua rau txawm tias yog ib pluag mov tshwj xeeb. Tsis tas li ntawd, ib lub txiv pos nphuab muaj ntau cov vitamins, minerals, antioxidants, thiab fiber. Tam sim no koj tuaj yeem nrhiav tau lawv hauv cov khw muag khoom loj hauv peb lub tebchaws. Cov txiv pos nphuab tshiab thiab cov txiv pos nphuab khov muaj txhua xyoo puag ncig. Qhov zoo tshaj plaws yog tias cov txiaj ntsig ntawm cov khoom noj khoom haus ntawm ob qho tib si yuav luag zoo ib yam.
Cov txiaj ntsig ntawm raspberries rau kev noj qab haus huv yog dab tsi?
Cov txiv hmab txiv ntoo me me no muaj ntau yam khoom noj muaj txiaj ntsig zoo. Cia peb saib seb cov txiv hmab txiv ntoo me me no zoo li cas rau peb lub cev.
Rau kev noj qab haus huv ntawm lub plawv
Xav txog seb, lawv muaj cov potassium, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm peb lub plawv. Nws tau ua pov thawj tias cov potassium no pab txo cov ntshav siab. Tsis yog li ntawd xwb, txiv pos nphuab kuj muaj cov as-ham tshwj xeeb hu ua Omega-3 fatty acids . Cov no pab tiv thaiv kom tsis txhob mob stroke thiab kab mob plawv.
Ib qho ntxiv yog tias cov txiv hmab txiv ntoo no kuj muaj cov mineral hu ua Manganese . Qhov no yog qhov tseem ceeb rau lub cev pob txha thiab daim tawv nqaij noj qab haus huv. Tsis tas li ntawd, Manganese pab tswj cov ntshav qab zib.
Pab tswj tus kab mob ntshav qab zib
Ib khob txiv pos nphuab muaj li ntawm 8 grams ntawm cov fiber. Qhov tseeb, qhov no yog ntau piv rau lwm cov txiv hmab txiv ntoo. Fiber tseem ceeb heev rau peb lub cev. Fiber pab txo cov ntshav qab zib, cov roj cholesterol, thiab cov ntshav siab.
Kev noj cov khoom noj uas muaj fiber ntau yuav pab koj kom koj puv sai dua, uas yuav pab tswj koj txoj kev ntshaw. Qhov no kuj tseem yuav pab koj tswj koj qhov hnyav .
Piv rau ntau lwm yam txiv hmab txiv ntoo, txiv pos nphuab muaj qab zib tsawg heev. Ib khob puv nkaus tsuas muaj 5 grams qab zib xwb. Yog li ntawd, kev noj lawv yuav tsis ua rau koj cov ntshav qab zib nce siab sai sai. Vim tias txiv pos nphuab muaj qab zib ntuj, koj tuaj yeem txo qhov ntau ntawm cov qab zib dag uas koj ntxiv rau koj cov pluas noj. Qhov no kuj yog ib txoj hauv kev zoo los poob phaus thiab tswj tus kab mob ntshav qab zib.
Tiv thaiv koj tus kheej ntawm cov kab mob.
Hais yooj yim xwb, txiv pos nphuab yog ib qho txiv hmab txiv ntoo zoo heev uas muaj cov tshuaj antioxidants ntau. Cov tshuaj antioxidants no tiv thaiv peb lub cev cov hlwb los ntawm cov khoom tsis ruaj khov hu ua cov free radicals, uas tuaj yeem ua rau lawv puas tsuaj. Cov free radicals yog cov tshuaj lom uas ua rau peb cov hlwb puas tsuaj thiab ua rau muaj ntau yam kab mob, suav nrog kev laus, mob pob qij txha, mob qog noj ntshav, mob plawv, thiab mob Alzheimer's.
Yog li ntawd, cov tshuaj antioxidants ntes cov free radicals no thiab tiv thaiv kev puas tsuaj uas lawv ua. Yog li ntawd, kev noj raspberries yog qhov zoo heev los tiv thaiv koj tus kheej ntawm cov kab mob zoo li no. Ntawm cov hom raspberries, cov raspberries dub muaj cov antioxidants ntau tshaj plaws. Tom ntej no yog cov liab thiab kub. Nco ntsoov, cov xim tsaus dua ntawm cov txiv hmab txiv ntoo, cov khoom antioxidant ntau dua nws muaj .
Rau daim tawv nqaij noj qab nyob zoo thiab ci ntsa iab
Txiv pos nphuab muaj ntau vitamin C. Vitamin C yog qhov tseem ceeb rau kev tsim cov collagen, ib qho protein uas ua rau 75% ntawm peb daim tawv nqaij. Thaum peb laus zuj zus, cov collagen no txo qis. Qhov no yog thaum daim tawv nqaij pib ntsws thiab qaug zog. Yog li, kev noj txiv pos nphuab, uas muaj ntau vitamin C, pab daim tawv nqaij tsim cov collagen uas nws xav tau. Vitamin C kuj pab tiv thaiv thiab kho cov tawv nqaij puas tsuaj los ntawm lub hnub .
Cia peb saib cov khoom noj khoom haus ntawm raspberries?
Txawm yog txiv pos nphuab tshiab los yog khov, txiv pos nphuab muaj ntau yam khoom noj muaj txiaj ntsig. Cia peb saib cov txiaj ntsig ntawm ib khob (kwv yees li 123 grams) ntawm cov txiv pos nphuab liab tshiab.
| Tshooj lus qhia txog khoom noj khoom haus | Tus nqi muaj nyob rau hauv ib khob |
|---|---|
| Cov Calories | 64 |
| Cov protein | 1.5 grams |
| Rog | 0.8 grams |
| Cov Carbohydrates | 14.7 grams |
| Cov fiber | 8 grams |
| Qab zib | 5.4 grams |
Saib xyuas qhov no thiab.
Koj yuav tsum ceev faj me ntsis nrog cov kua mis nyuj raspberry uas twb sib xyaw ua ntej lawm uas koj pom hauv khw. Qee lub hom muaj peev xwm muaj txog li 25 grams ntawm cov carbs thiab 18 grams ntawm qab zib ib khob. Qhov ntawd txhais tau tias lawv muaj qab zib ntau dua li cov txiv pos nphuab . Hloov chaw, yog tias koj noj cov kua mis nyuj Greek thiab ntxiv li 1/2 khob ntawm cov txiv pos nphuab rau nws, nws yuav muaj 14 grams ntawm cov carbs thiab tsawg dua 10 grams ntawm qab zib. Qhov ntawd yog qhov noj qab haus huv ntau dua, puas yog?
Muaj tej txoj kev qab qab noj raspberries li cas?
Muaj plaub hom txiv pos nphuab: liab, dub, ntshav, thiab kub. Txhua hom muaj saj sib txawv. Cov txiv pos nphuab liab yog cov uas koj pom ntau tshaj plaws hauv peb lub khw.
Ntxiv qee cov txiv pos nphuab rau koj pluas tshais, oatmeal, pancakes, lossis waffles. Koj tuaj yeem siv lawv los ua qab zib rau smoothies, muffins, lossis txiv hmab txiv ntoo salad. Los yog, lawv zoo heev ua khoom noj txom ncauj thaum tav su.
Nov yog qee lwm txoj hauv kev uas koj tuaj yeem siv raspberries:
- Ua ib lub parfait qab los ntawm kev ntxiv me ntsis txiv pos nphuab thiab granola rau hauv ib lub khob Greek yogurt.
- Ua ib lub jam qab los ntawm raspberries thiab noj nws nrog qhob cij.
- Thaum koj ua koj cov ncuav qab zib chocolate dawb uas koj nyiam, sim ntxiv qee cov txiv pos nphuab rau hauv.
- Ntxiv qee cov txiv pos nphuab tshiab los yog khov rau hauv dej txiv qaub los yog tshuaj yej txias kom nws qab dua.
- Yog tias koj muaj ob peb lub txiv pos nphuab siav ntxiv, ua cov ncuav mog qab zib txiv pos nphuab nrog lawv.
- Siv cov vinaigrette qab uas ua los ntawm txiv pos nphuab ua cov khaub ncaws rau zaub xam lav.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Raspberries yog cov txiv hmab txiv ntoo muaj txiaj ntsig zoo uas muaj cov vitamins, minerals, fiber, thiab antioxidants.
- Cov no tsis muaj suab thaj ntau thiab muaj fiber ntau, uas pab kho mob ntshav qab zib thiab tswj qhov hnyav.
- Cov tshuaj antioxidants hauv raspberries pab tiv thaiv cov kab mob xws li kab mob plawv, ntshav siab, thiab qee yam mob qog noj ntshav.
- Nws muaj ntau cov vitamin C, uas pab tsim cov collagen, uas tseem ceeb rau daim tawv nqaij noj qab haus huv thiab ci ntsa iab.
- Es tsis txhob siv cov kua mis nyuj raspberry uas yuav hauv khw uas muaj suab thaj ntxiv rau, nws zoo dua rau kev ntxiv cov txiv pos nphuab tshiab rau hauv cov mis nyuj yogurt uas tsis muaj qab zib.
- Yog tias koj muaj mob, nws yog ib qho tseem ceeb uas yuav tsum sab laj nrog koj tus kws kho mob ua ntej ntxiv ib yam dab tsi tshiab, xws li txiv pos nphuab, rau hauv koj cov zaub mov noj.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus