Kev haus kua txiv hmab txiv ntoo tuaj yeem yog ib txoj hauv kev zoo kom tau ib los yog ob qhov txiv hmab txiv ntoo rau hauv koj lub hnub thiab ntxiv cov tshuaj antioxidants uas koj haus tau. Cov kua txiv hmab txiv ntoo tuaj yeem muaj calorie ntau ntau, yog li nws tseem ceeb heev kom saib koj qhov me me, tshwj xeeb tshaj yog tias koj saib koj qhov hnyav. Nws yog ib qho tseem ceeb rau cov kua txiv hmab txiv ntoo 100 feem pua es tsis haus cov kua txiv hmab txiv ntoo vim cov kua txiv hmab txiv ntoo vim tias ua rau nws yooj yim dua kom muaj txiaj ntsig zoo dua thiab tsis muaj calories xwb.
Noj Qab Haus Huv Xaiv
Muaj ntau ntau cov kua txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo xaiv los ntawm, tab sis cov no yog cov saum toj kawg nkaus rau peb, nutritionally hais lus:
- kua txiv kab ntxwv
- pomegranate kua txiv
- liab kua txiv kab ntxwv kua txiv hmab txiv ntoo
| Cov Kws Txiv Neej Cov Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1 khob (248 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 112 | |
| Calorie los ntawm roj 5 | |
| Tag Nroj Hlis 0.5g | 1% |
| Saturated roj 0.1g | 0% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated roj 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Cov tshuaj qej 496mg | 14% |
| Carbohydrates 25.8g | 9% |
| Kev noj haus Fiber 0.5 g | 2% |
| Qab zib 20.8g | |
| Protein 1.7g | |
| Vitamin A 0% · Vitamin C 165% | |
| Calcium 0% · Iron 3% | |
| * Raws li 2,000 calorie diet | |
Cov kua txiv kab ntxwv yog ntshe kev xaiv zoo tshaj vim tias nws yog qhov zoo, yooj yim mus nrhiav thiab tsis kim li ntau dua kab txawv kua txiv. Nws muaj vitamin C, folate thiab minerals. Qhov tseeb, ib khob kua txiv kab ntxwv muab tag nrho cov vitamin C uas koj xav tau rau ib hnub. Vim li cas cov vitamin C thiaj li tseem ceeb? Nws yog qhov tseem ceeb rau cov ntaub so ntswg thiab cov ntshav qab zib.
Vitamin C kuj tseem yuav tsum muaj rau lub cev tsis muaj zog.
Cov txiv kab ntxwv kua txiv kuj tseem muaj nyob hauv cov poov tshuaj uas pab tua cov ntsev kom tswj tau cov ntshav siab thiab lub cev tsis muaj zog. Nws kuj xav tau rau cov nqaij thiab cov hlab ntsha ua haujlwm. Kev haus kua txiv kab ntxwv kuj muab rau koj haus tshuaj qab ntsev, B vitamins B uas yog qhov zoo rau lub plawv mob, kev ua haujlwm ntawm cov ntshav, thiab pab tiv thaiv kom txhob muaj me nyuam mos liab hu ua spina bifida.
Cov kua txiv kab ntxwv kuj yog ib qhov zoo ntawm magnesium thiab yog tias koj xav tau, koj tuaj yeem yuav cov txiv kab ntxwv kua txiv uas tau ntxiv nrog cov calcium kom nws noj ntau dua.
Pomegranate kua txiv yog lwm txoj kev xaiv zoo vim nws siab nyob rau hauv potassium, magnesium thiab B vitamins. Nws tseem yog qhov zoo ntawm cov tshuaj calcium thiab antioxidants, tab sis nws muaj tsawg heev vitamin C. Pomegranate kua txiv kuj muaj cov antioxidants hu ua polyphenols uas yuav pab tswj cov ntshav siab. Nws muaj ob peb calorie ntau tshaj qhov zoo sib xws ntawm cov txiv kab ntxwv kua txiv nrog txog 135 khob ib khob.
Cov kua txiv hmab txiv ntoo kua txiv hmab txiv ntoo kuj zoo rau koj cov khoom noj kom ntev li ntev tau yog tias koj xaiv cov kua txiv hmab txiv ntoo uas tsis muaj suab thaj nrog ntxiv qab zib. Nws yuav luag li cov tshuaj hauv vitamin C ua kua txiv kab ntxwv thiab muaj ntau cov minerals thiab nws kuj yog ib qhov zoo ntawm cov vitamin A. Cov txiv kab ntxwv dawb kua txiv tsis muaj vitamin A, yog li cov txiv kab ntxwv qaub liab zoo dua. Ib khob kua txiv hmab txiv ntoo muaj tsawg tshaj 100 calories.
Unhealthiest Options
Cov kua txiv hmab txiv ntoo yog cov kua txiv hmab txiv ntoo zoo li Sunny D thiab Capri Sun Fruit Punch. Cov dej haus no muaj feem xyuam yuav tau 'ua cov kua txiv hmab txiv ntoo tiag' tab sis tsuas yog muaj kua dej me me xwb thiab feem ntau dej thiab qab zib los yog pob kws phwj. Yog li, lawv tsis muaj ntau cov khoom noj khoom haus.
Nco ntsoov nyeem cov ntawv cim khoom noj thiab cov khoom xyaw uas sau thiab xaiv 100-feem pua txiv hmab txiv ntoo.
Cov dej haus muaj kua qab zib tsis zoo rau tib qho laj thawj, feem ntau lawv qab qab zib nrog cov kua txiv hmab txiv ntoo me me xwb. Tang, Kool-Aid thiab Lub Sij Hawm Lemonade poob rau hauv pawg no. Cov dej haus no tsis muaj kev noj haus zoo tshaj qhov calories. Kev xaiv cov paj hlwb yog pib nrog koj cov kua txiv hmab txiv ntoo 100 feem pua uas nyiam nyiam tshaj plaws thiab ntxiv cov dej ntim dej kom muaj dej qab zib muag.
Xaiv thiab Khaws Cov Txiv Kua Txiv Khaub Ncaws
Cov txiv hmab txiv ntoo feem ntau yog muag hauv hwj los yog cov thawv ntawv thiab yuav tsum tau muab tso rau tom qab qhib (qee qhov yuav tsum tau muab cia rau hauv tub yees).
Cov kua txiv hmab uas khov hauv dej khov yuav khaws cia rau hauv koj lub freezer rau ob peb lub hlis txog thaum koj npaj kom ntxiv dej thiab pab.
Koj tuaj yeem ua koj cov kua txiv hmab txiv ntoo nrog txiv hmab txiv ntoo tshiab tom tsev. Nqaij dua tshiab txiv kab ntxwv thiab kua txiv hmab txiv ntoo kua yoojyim yog ua kom yooj yim nrog cov khoom siv hauv dej. Txhua yam koj yuav tsum tau ua yog ntxuav koj cov txiv hmab txiv ntoo, muab nws tso rau ntawm lub txee npog thaum thov kev siab, thiab tom qab ntawd txiav cov txiv ntoo kom muaj thiab siv cov kua txiv hmab txiv ntoo. Yog hais tias koj muaj lub nplhaib loj lossis hluav taws xob nyob hauv tsev koj tuaj yeem ua rau ntau hom kua txiv hmab txiv ntoo (thiab nws muaj kev noj qab haus huv ntxiv yog tias koj tawm hauv cov kua txob hauv cov kua txiv).
Lus nug
Cov kua txiv hmab txiv ntoo puas zoo li kua txiv hmab txiv ntoo?
Lawv nyob zoo yog ntev li tsuas yog cov khoom xyaw xwb yog kua txiv hmab txiv ntoo. Txawm li cas los xij, tej zaum kuj zoo dua cov kua qaub xws li goji, kua txiv hmab txiv ntoo los yog pomegranate cov kua txiv hmab txiv ntoo uas muaj cov kua txiv hmab txiv ntoo zoo li txiv hmab txiv ntoo los yog kua txiv apple, yog li koj tsis tuaj yeem tau txais ib qho kev pabcuam ntawm cov kua txiv hmab txiv ntoo uas koj tab tom nrhiav.
Puas yuav haus kua txiv hmab txiv ntoo ua kom koj nce phaus?
Muaj ntau cov kua txiv hmab txiv ntoo yog muaj calorie ntau yog tias koj haus lawv tsis pub khiav ntawm koj cov calorie txhua hnub kom koj yuav nce phaus. Qhov ntawd tsis txhais tau hais tias cov kua txiv hmab txiv ntoo hauv cov kua txiv yuav ua rau koj nce tshaj qhov hnyav tshaj calorie los ntawm lwm yam khoom noj. Nws txhais tau tias koj tab tom noj ntau calorie ntau ntau. Yog tias qhov teeb meem no, txiav rov qab rau cov kua txiv hmab txiv ntoo rau ib hnub yuav pab tau, lossis zoo dua, xaiv cov txiv hmab txiv ntoo tshiab uas muaj tag nrho cov khoom noj khoom haus tab sis tsawg dua cov calorie ntau thiab ntau dua.
Cov kua txiv hmab txiv ntoo puas zoo rau cov menyuam yaus?
Nws zoo muab cov kua txiv hmab txiv ntoo rau cov menyuam muaj hnub nyoog 6 hli, tab sis tsuas yog hauv lub khob thiab tsis muaj lub raj mis (kom pab tiv thaiv kom txhob muaj kab noj hniav). Cov menyuam yaus yuav tsum tsuas muaj ob peb ooj ntawm ib hnub.
> Qhov chaw:
> Asgary S, Javanmard S, Zarfeshany A. "Muaj peev xwm ua rau muaj mob pomegranate." Kev tshawb nrhav Biomedical. 2014; 3 (1): 100.
> Dietary Guidelines rau Neeg Asmeskas 2015-2020 8th Edition. 2015-2020 Cov Kev Cai Noj Haus.
> Hyson DA. "Kev Tshawb Fawb Kev Ntsuam Xyuas thiab Cov Qauv Tshaj Tawm ntawm Cov Lus Tshaj Xwm Txog Kev Tshaj Lij Txog 100% Txiv Hmab Txiv Ntoo Txiv Huv thiab Neeg Kev Noj Qab Haus Huv." Kev Txhim Kho hauv Kev Noj Haus: Kev Tshawb Fawb Txog Kev Tshawb Fawb Tebchaws. 2015; 6 (1): 37-51.
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb USDA Cov Khoom Noj Khoom Dauv.