Sprouts Cov Zaub Mov Nutrition, Calories, Carbs, thiab Fibre
Txheeb xyuas
Sprouts yog cov noob uas tau raug ywg dej thiab tuaj yeem tsim los ua ib daim kab xev thiab nplooj ntawv. Lawv raug tua thaum lawv muaj li peb mus rau tsib hnub. Muaj ntau ntau hom qoob loo, xws li mung taum, alfalfa, broccoli, clover, thiab taum pauv.
Cov leafier lub qe yog, qhov ntau lawv cov khoom noj haus zoo ib yam li cov zaub ntsuab nplooj ntsuab xws li cov zaub qhwv ntsuab.
Sprouted legumes (taum) muaj cov ntsiab lus siab dua carbohydrate tshwj tsis yog lub noob xwb tau raug tshem tawm ua ntej muag.
Sprouts yog ib qho yooj yim loj hlob hauv tsev. Ib tug tablespoon ntawm alfalfa noob, piv txwv li, yuav sprout mus ua kom tiav ib quart thawv. Yuav luag txhua cov noob lossis legume tuaj yeem siv tau rau lub cev. Nco ntsoov mus yuav cov noob uas sau tias "rau lub cev qhuav dej."
Carbohydrate thiab Fiber Counts
- 1 khob nyom alfalfa sprouts: 0.1 grams zoo (net) carbohydrate ntxiv 0.6 grams fiber ntau thiab 8 calorie ntau ntau
- 1 khob nqaij npua tsaj nyom: 4 grams zoo (net) carbohydrate ntxiv rau 2 grams fiber ntau thiab 31 calorie ntau ntau
- 1 khob pinto taum sprouts: 10 grams zoo (net) carbohydrate ntxiv 1.5 grams fiber ntau thiab 64 calorie ntau ntau
Glycemic Index thiab Load
Raws li feem ntau cov non-starchy zaub, lawv tsis tuaj yeem kuaj ntsuas glycemic ntawm cov nroj tsuag tiam sis xav tias nws muaj qis heev vim qhov tsawg tsawg ntawm cov carbohydrates. Glycemic load factors nyob rau ntawm cov khoom noj uas noj mis thiab ib tus glycemic load ntawm tsawg tshaj 10 qhia tau hais tias nws muaj tsawg tsawg thiab yuav tsum tau muaj me ntsis los yog tsis muaj teebmeem rau ntshav qab zib lossis cov tshuaj tiv thaiv kab mob insulin.
Ntawm no yog cov kwv yees hnyav hnyav rau peb hom qoob loo:
- 1 khob taum alfalfa nyom: 0
- 1 khob nyom mung taum sprouts: 2
- 1 khob pinto noob taum nyoos: 4
Tus Nqi Tseem Ceeb
Sprouts yog ib qhov chaw ncaj ncees ntawm ntau yam khoom noj, tiam sis tsis siab heev nyob rau hauv ib qho twg, tej zaum vim lawv tsis ntom heev. Yog hais tias muaj ib qho tseem ceeb ntawm cov nplooj ntsuab txuas nrog lawv muaj ib qhov profile zoo li cov nplooj ntsuab , nrog rau ntau cov vitamin K.
Qee cov kev tshawb fawb tau qhia tias qee yam ntawm lawv muaj cov qib siab phytonutrients , ntau yam uas muaj antioxidant zog.
Xaiv
Sprouts yog cov roj lwj taus thiab vim li ntawd, yuav tsum tau siv sai sai tom qab tau txais, dua li ib hnub lossis ob, tab sis tsis pub tshaj peb hnub. Cov cai tswjfwm tau siv rau kev tuav pov tseg kom txo tau txoj kev pheej hmoo ntawm kev noj zaubmov uas tshwm sim rau yav dhau los. Thaum xaiv sprouts nrhiav rau cov uas ruaj khov thiab khov kho nrog lawv cov stems. Lawv yuav tsum yog nplua nuj ntsuab rau saum. Cov stems hauv qab yuav tsum yog xim dawb. Lub khob ntim yuav tsum tsis txhob ntub los sis tsis hnov tsw. Yog tias koj tab tom yuav khoom hauv khw, nco ntsoov xyuas lub koom haum International Sprout Growers Association.
Cia
Sprouts yuav tsum raug muab ntxuav tom qab tau txais thiab cia txias txhua lub sijhawm. Raws li qhov kub thiab cua txias nce ntxiv, tej zaum yuav muaj kab mob loj hlob tuaj. Txoj kev pheej hmoo siab dua thaum haus lawv cov nqaij nyoos, xws li ntawm cov qhaub cij los yog hauv ib qho zaub xam lav. Kev noj zaub mov yuav txo tau txoj kev pheej hmoo rau qee yam mob plawv, tab sis tsis yog txhua yam.
> Qhov chaw:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Cov Ntsuas Ntim Hauv Tebchaws ntawm Glycemic Index thiab Glycemic Load Values: 2008. Diabetes Care . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA Tebchaws Duta Database rau Standard Reference, Teb Chaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo. https://ndb.nal.usda.gov/ndb/.