Muab tso rau ntawm ib daim mov ci, lossis nrog ib daim ncuav qab zib... Cov txiv laum huab xeeb tam sim no tau dhau los ua zaub mov nrov heev hauv peb lub tsev. Tshwj xeeb tshaj yog cov menyuam yaus nyiam nws. Tab sis nws puas zoo rau lub cev thiab saj? Ib txhia hais tias nws ua rau koj nce phaus, lwm tus hais tias nws zoo rau lub siab. Zaj dab neeg no yog hais txog dab tsi tiag? Cia peb tham txog nws kom meej thiab yooj yim hnub no.
Hais yooj yim xwb, txiv laum huab xeeb yog dab tsi?
Nws yooj yim heev. Cov txiv laum huab xeeb yog cov nplaum tuab uas ua los ntawm kev sib tsoo cov txiv laum huab xeeb uas tau ci zoo. Nws yog ib yam khoom noj uas muaj protein ntau thiab nrov heev thoob plaws ntiaj teb.
Tiam sis ntawm no yog ib yam uas peb yuav tsum tau ceev faj heev. Tsis yog txhua lub raj mis ntawm cov txiv laum huab xeeb hauv khw zoo ib yam. Muaj qee lub tuam txhab ntxiv cov khoom xws li qab zib, roj zaub, thiab cov rog trans kom txhim kho qhov saj thiab khaws cia. Cov khoom no tuaj yeem txo qhov zoo ntawm cov txiv laum huab xeeb.
Yog li ntawd, thaum koj xaiv cov txiv laum huab xeeb, nco ntsoov nyeem daim ntawv lo . Nws yog qhov zoo tshaj plaws los xaiv cov "ntuj" uas tsis muaj dab tsi ntxiv rau nws, tsuas yog txiv laum huab xeeb thiab me ntsis ntsev xwb.
Cia peb saib cov khoom noj khoom haus uas muaj nyob rau hauv cov txiv laum huab xeeb.
Cov ntsiab lus ntawm cov khoom noj khoom haus ntawm ob diav (kwv yees li 32 grams) ntawm cov txiv laum huab xeeb ntuj feem ntau yog raws li nram no.
| Tshooj lus qhia txog khoom noj khoom haus | qhov loj ( kwv yees li ) |
|---|---|
| Cov Calories | 190 |
| Cov protein | 8 grams |
| Rog | 16 grams |
| Cov Carbohydrates | 7 grams |
| Cov fiber | 3 grams |
| Qab zib | 1 gram (hauv cov hom ntuj) |
Tsis tas li ntawd, cov txiv laum huab xeeb yog qhov zoo ntawm cov vitamins thiab minerals xws li:
- Vitamin E
- Niacin ( vitamin B3 )
- Manganese
- Vitamin B6
- Magnesium
- Tooj Liab - Qhov no tseem ceeb heev rau peb cov pob txha noj qab haus huv, lub cev tiv thaiv kab mob, thiab cov hlab ntsha .
Cov txiaj ntsig ntawm kev noj cov txiv laum huab xeeb
Yog koj xaiv qhov ntau thiab hom zoo, cov txiv laum huab xeeb muaj ntau yam txiaj ntsig rau peb lub cev.
Zoo rau kev noj qab haus huv ntawm lub plawv
Ib hom rog tseem ceeb hauv cov txiv laum huab xeeb yog oleic acid . Cov no yog cov rog "zoo". Lawv pab tswj cov roj cholesterol zoo (HDL) thiab txo cov roj cholesterol phem (LDL). Lawv kuj pab tswj cov ntshav siab thiab cov ntshav qab zib . Tag nrho cov no pab txo qhov kev pheej hmoo ntawm kab mob plawv .
Txo qhov kev pheej hmoo ntawm tus kab mob ntshav qab zib
Kev tshawb fawb tau qhia tias cov roj omega-6 fatty acids, zoo li oleic acid, pom muaj nyob rau hauv cov txiv laum huab xeeb tuaj yeem txo qhov kev tiv thaiv insulin hauv lub cev. Hais yooj yim, qhov no ua rau nws ua haujlwm tau zoo dua rau peb cov hlwb siv cov suab thaj. Qhov no tuaj yeem pab txo qhov kev pheej hmoo ntawm tus kab mob ntshav qab zib.
Cov khoom tiv thaiv kab mob qog noj ntshav
Cov txiv laum huab xeeb yog ib yam khoom noj uas muaj cov tshuaj antioxidants ntau. Lub ntsiab yog ib yam khoom hu ua resveratrol . Cov tshuaj antioxidants no pab tiv thaiv thiab kho qhov puas tsuaj rau cov hlwb hauv peb lub cev. Qhov no yuav txo qhov kev pheej hmoo ntawm kev mob ntev xws li mob qog noj ntshav.
Puas pab tswj qhov hnyav?
Muaj coob tus neeg xav tias kev noj cov txiv laum huab xeeb yuav ua rau koj rog zuj zus. Nws muaj calories ntau, tab sis nws muaj cov rog zoo, protein, thiab fiber. Cov as-ham no pab koj kom koj puv txawm tias tom qab noj me ntsis lawm los xij. Qhov no tuaj yeem pab koj tswj koj cov khoom noj txom ncauj ntau zaus.
Qhov tseem ceeb tshaj plaws yog kev tswj hwm qhov feem . Yog tias koj txwv koj cov kev noj kom tsawg li ib lossis ob diav hauv ib hnub, qhov no tuaj yeem pab tswj qhov hnyav.
Tej yam yuav tsum ceev faj thaum noj txiv laum huab xeeb
Nrog rau qhov zoo, muaj ob peb yam uas peb yuav tsum tau them sai sai rau.
- Kev Ua Xua Txiv Laum Huab Xeeb: Qhov no yog ib qho teeb meem loj heev. Ib txhia neeg tuaj yeem ua xua rau txiv laum huab xeeb hnyav heev. Yog tias koj lossis ib tug neeg hauv koj tsev neeg muaj hom kev ua xua no, koj yuav tsum tsis txhob noj cov txiv laum huab xeeb kiag li.
- Muaj calories ntau: Raws li peb tau hais ua ntej, qhov no muaj calories ntau, yog li noj nws yam tsis muaj kev tswj hwm tuaj yeem ua rau hnyav nce.
- Cov Rog Uas Ntim: Txawm hais tias muaj cov rog zoo rau kev noj qab haus huv los xij, lawv kuj muaj qee cov rog uas ntim. Cov no tsis zoo rau lub plawv yog tias koj noj ntau dhau.
- Kev Nqus Tau Cov Zaub Mov: Cov txiv laum huab xeeb muaj phosphorus ntau. Qhov no qee zaum tuaj yeem txo qhov kev nqus ntawm lwm cov zaub mov tseem ceeb xws li hlau thiab zinc. Yog tias koj muaj mob xws li tsis txaus hlau, nws yog ib lub tswv yim zoo los tham nrog koj tus kws kho mob txog qhov no.
Txiv laum huab xeeb thiab txiv laum huab xeeb - Qhov txawv yog dab tsi?
Nrog rau cov txiv laum huab xeeb, cov khoom xws li cov txiv laum huab xeeb thiab cov txiv laum huab xeeb kuj nrov. Cia peb saib qhov sib txawv tseem ceeb ntawm cov txiv laum huab xeeb thiab cov txiv laum huab xeeb.
| Yam ntxwv | Txiv laum huab xeeb | Txiv laum huab xeeb butter |
|---|---|---|
| Qhov zoo tshaj plaws | Cov protein muaj ntau heev. Nws pheej yig. | Muaj ntau cov vitamin E, magnesium, thiab fiber. |
| Hom rog | Muaj cov rog zoo (monounsaturated fatty acids). | Cov rog zoo (monounsaturated) ntau dua li cov txiv laum huab xeeb. |
| Cov as-ham ntxiv | Muaj cov tshuaj antioxidants xws li resveratrol. | Cov ntsiab lus calcium yog me ntsis siab. |
Cov hmoov txiv laum huab xeeb no (PB2) yog dab tsi?
Qhov no kuj yog ib yam dab tsi uas tam sim no muaj nyob rau hauv kev ua lag luam. Nws yog ua los ntawm kev nias cov txiv laum huab xeeb thiab tshem tawm feem ntau ntawm cov roj ntawm lawv. Yog li ntawd, nws muaj calories thiab rog tsawg dua li cov txiv laum huab xeeb ib txwm. Nws yog nrov ntawm cov neeg uas tawm dag zog thiab txhawj xeeb txog calories.
Cov kev tshawb fawb tsis ntev los no tau pom tias kev qhia cov khoom siv txiv laum huab xeeb rau cov menyuam yaus me me (nyob rau hauv kev saib xyuas ntawm kws kho mob) tuaj yeem txo qhov kev pheej hmoo ntawm kev ua xua txiv laum huab xeeb yav tom ntej. Txawm li cas los xij, qhov no yog ib qho teeb meem rhiab heev. Koj yuav tsum tham nrog koj tus kws kho mob menyuam yaus ua ntej muab ib yam dab tsi zoo li no rau koj tus menyuam.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Txiv laum huab xeeb yog ib yam khoom noj muaj txiaj ntsig zoo thiab muaj protein ntau, tab sis kom tau txais txiaj ntsig tag nrho, xaiv hom ntuj uas tsis ntxiv qab zib lossis roj .
- Yog tias noj kom tsawg (1-2 diav ib hnub), nws tuaj yeem pab txhawb kev noj qab haus huv ntawm lub plawv thiab tswj qhov hnyav.
- Yog koj lossis ib tug neeg hauv koj tsev neeg muaj mob ua xua rau txiv laum huab xeeb , zam cov no kiag li. Tsis txhob xav tias qhov no yooj yim.
- Ua ntej koj yuav lub raj mis los ntawm lub khw, ib txwm nyeem daim ntawv lo thiab paub txog cov khoom xyaw.
- Yog tias koj muaj ntshav qab zib, kab mob plawv, lossis lwm yam mob ntev, nws yog qhov zoo tshaj plaws los sab laj nrog koj tus kws kho mob ua ntej ntxiv ib yam dab tsi zoo li txiv laum huab xeeb 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