Yog tias koj saib xyuas koj cov calorie los yog carbohydrate kom tsawg, nws yuav pab tau kom paub cov khoom noj khoom haus tseeb ntawm cov txiv ntseej thiab noob. Cov rooj nram qab no qhia cov ntaub ntawv rau ib qho ounce ntawm cov nqaij nyoos thiab / lossis cov txiv ntseej thiab cov noob uas tau teev tseg, nrog rau cov grams uas muaj tag nrho cov carbohydrates, fiber, net carbs, thiab ntau hom roj. Los xam cov roj tas nrho cov rog, ntxiv cov omega-3 thiab omega-6 cov nuj nqis ua ke.
Nco ntsoov tias yog cov txiv ntseej los yog cov noob uas tau ci hauv cov roj, yuav muaj roj thiab calorie ntau tshaj li tau qhia.
Carbohydrates thiab cov rog hauv cov noob txiv thiab noob (1 Xeem)
| Cal | Tot. Carb | Fiber ntau | Net Carb | Sat. Rog | Mono roj | ω-3 Rog | ω-6 roj | |
| Almonds | 164 | 6.1 | 3.5 | 2.6 | 1.1 | 8.9 | 0 | 3.5 |
| Brazil Ceev | 187 | 3.3 | 2.1 | 1.2 | 4.6 | 6.8 | 0 | 6.9 |
| Cashews | 163 | 9.3 | 0.9 | 8.4 | 2.6 | 7.7 | 0 | 2.2 |
| Txiv ntseej, European | 69 | 15 | 1.4 | 13.6 | 0.1 | 0.2 | 0 | 0.25 |
| Chia noob | 138 | 11.9 | 9.8 | 2.1 | 0.9 | 0.6 | 0.04 | 6.7 |
| Txiv maj phaub * | 187 | 6.7 | 4.6 | 2.1 | 16.2 | 0.8 | 0 | 0.2 |
| Flax Noob | 112 | 6.1 | 5.7 | 0.4 | 0.8 | 1.6 | 0 | 6 |
| Hazelnuts | 178 | 4.7 | 2.7 | 2 | 1.3 | 12.9 | 0 | 1.1 |
| Macadamia Ceev | 204 | 3.9 | 2.4 | 1.5 | 3.4 | 16.7 | 0 | 0.43 |
| Txiv laum huab xeeb | 161 | 4.6 | 2.4 | 2.2 | 1.8 | 6.9 | 0 | 4.4 |
| Pecans | 196 | 3.9 | 2.7 | 1.2 | 1.8 | 11.6 | 0 | 6.1 |
| Pine Ceev | 191 | 3.7 | 1 | 2.7 | 1.4 | 5.3 | 0 | 9.7 |
| Pistachios | 159 | 7.7 | 3 | 4.7 | 1.7 | 6.6 | 0 | 4.1 |
| Taub dag noob | 158 | 3 | 1.7 | 1.3 | 2.5 | 4.6 | 0.02 | 5.9 |
| Sesame noob | 103 | 4.2 | 2.1 | 2.1 | 1.25 | 3.4 | 0 | 3.9 |
| Sunflower noob hulled | 102 | 3.5 | 1.5 | 2 | 0.78 | 3.2 | 0.21 | 4 |
| Walnuts, Lus Askiv | 185 | 3.9 | 1.9 | 2 | 1.7 | 2.5 | 0 | 13.4 |
* Txiv maj phaub - qhuav thiab unsweetened
Ceev thiab Noob Muaj Loaded Nrog Lwm Cov Khoom Noj Muaj Too
Ntxiv rau cov rog zoo, feem ntau cov txiv ntseej thiab noob tau ntim nrog cov as-ham, tshwj xeeb yog fiber, minerals (xws li magnesium thiab calcium), protein, thiab phytonutrients.
Nws ua rau kev txiav txim siab thaum koj paub tias cov txiv ntseej thiab noob yog txhais tau tias yuav muab cov khoom noj kom txog thaum nws sprouts keeb kwm thiab nplooj, cia cov nroj tsuag pib pib thiab muab kev pab cuam rau nws tus kheej. Tag nrho cov no, ntxiv rau cov noob txiv ntoo thiab cov noob qoob loo yog cov uas tsis tshua muaj siab nyob hauv cov carbohydrates.
Khaws Cov Ntuag thiab Cov Noob
Rau qhov zoo tshaj plaws, khw muag ceev thiab noob hauv cov tub yees lossis lub freezer kom cov roj yuav tsis tuaj yeem ua haujlwm.
Cov noob txiv thiab cov noob uas muaj roj ntau ntau cov roj (omega-3 nqaij thiab omega-6 rog) mus yoojyim dua, xws li cov txiv ntseej thiab cov noob uas tawg, txhoov, los yog hauv av rau pluas noj.
Ceev tej zaum muaj lwm cov txiaj ntsim kev noj qab haus huv
Nyob rau hauv kev kawm txog Mediterranean, txiv ntseej roj thiab / los yog neeg rau ntxiv rau cov khoom noj ntawm cov neeg koom. Dhau li ntawm cov lus pom zoo ntawm cov txiaj ntsig zoo ntawm cov kab mob plawv thiab kev hloov cov metabolic syndrome thiab kev poob qab, nws yog qhov tseem ceeb uas ntxiv cov txiv ntseej los yog cov noob txiv tsis tuaj yeem kom muaj ntau cov calories uas neeg noj. Nws zoo nkaus li tias cov khoom noj khoom haus yog li ntawd yog tias cov neeg koom tes tau txiav rov qab rau lwm qhov chaw ntawm calorie ntau ntau.
Ntxiv thiab, cov txiv ntseej yuav pab txo cov roj cholesterol thiab ua rau lub plawv zoo dua, ua rau lawv muaj peev xwm txo qis lipoprotein (LDL) roj ntau ntau thiab txo qhov mob uas muaj feem xyuam nrog mob plawv. Cov neeg txiav txim tseem tseem tawm ntawm seb puas los yog tsis tau cov txiv ntseej zoo nkauj rau koj lub plawv, tab sis lawv muaj ntau cov khoom noj rau hauv lawv, yog li ntxiv me me nyiaj rau koj cov khoom noj tsis ua mob thiab tej zaum yuav pab tau.
Qhov Zoo Ceev rau Low-Carb Diets
Yog tias koj noj khoom noj khoom haus tsawg-tsawg, cov txiv ntseej xaiv nrog cov carbs tsawg tshaj plaws yog brazil ceev, ntoo thuv ceev, walnuts, pecans, macadamia ceev, txiv laum huab xeeb, thiab hazelnuts.
Ntxiv lawv rau koj cov zaub xam lav los yog cov zaub ua si kom pab txo kev tshaib nqhis thiab muab qee yam tshuaj muaj protein thiab fiber ntxiv.
Qhov chaw:
Babio, N, Toledo, E, Estruch, E, et al. Mediterranean Diets thiab Metabolic Syndrome Raws li txoj cai PREDIMED Randomized mus sib hais. Canadian Medical Association Journal. 2014; 186 (17): E649-E657.
Estruch, R, Ros, E, Martinez-Gonzalez, MA. Kev Tiv Thaiv Kev Tiv Thaiv Kab Mob Qog nrog Mediterranean Noj. New England Journal of Medicine . 2013; 368: 1279-1290.
> Mayo Clinic. Ceev thiab Koj Lub Plawv: Noj Cov Kev Ceev Rau Lub Plawv Kev Noj Qab Haus Huv. Luam tawm Cuaj Hlis 15, 2016.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (USDA) National Nutrient Database rau Standard Reference, Tso 28, 2016.
Valls-Pedret C, Sala-Vila, A, Serra-Mir, M Mediterranean Mediterranean Noj thiab Hnub Nyoog Txawj Ntse Txaus Lawm: Kev Kuaj Mob Randomized. JAMA Internal tshuaj. 2015; 175 (7): 1094-1103.