Haus kua txiv kab ntxwv yog txoj kev nrov tshaj plaws kom haus txiv kab ntxwv thiab feem ntau yog noj tshais. Nws yuav ua tau zoo rau koj vim nws muaj vitamins, minerals thiab antioxidants uas zoo rau koj kev noj qab haus huv.
| 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 | |
Ib qho ua noj txiv kab ntxwv kua txiv muaj tag nrho cov vitamin C koj rau ib hnub twg tag nrho. Txiv kab ntxwv kua txiv kuj yog high hauv potassium, thiab nws yog ib qhov zoo ntawm folate thiab thiamine, ob ntawm cov vitamins B-complex.
Txawm li cas los xij, kua txiv kab ntxwv yuav ua rau muaj calories thiab carbohydrates zoo heev yog tias koj tsis saib xyuas koj qhov kev pab. Ib qho 8-ounce khob muaj 112 calorie ntau ntau thiab yuav luag 26 grams carbohydrates, yog li koj haus ib khob 20-ounce khob kua txiv kab ntxwv, cov zauv no nce mus.
Ntawm qhov sib piv, ib nrab nruab nrab ntawm txiv kab ntxwv muaj txog 60 calories, 15 grams carbohydrates thiab 3 grams fiber ntau. Tab sis nws kuj tsuas muaj 70 milligrams ntawm vitamin C. Qhov ntawd tseem muaj ntau yam, tab sis koj yuav tau txais ntau vitamin C nrog ib khob kua txiv kab ntxwv.
Nyiaj Noj Qab Haus Huv
Tus kab mob vitamin C pom nyob rau hauv txiv kab ntxwv yog qhov tseem ceeb rau cov hlab ntsha huv thiab cov ntaub so ntswg uas nyob hauv qab koj cov tawv nqaij. Nws kuj yog qhov tseem ceeb rau kev ua haujlwm tsis muaj zog. Vitamin C kuj yog antioxidant uas yuav muaj kev pab cuam kho mob los ntawm kev tiv thaiv koj lub hlwb los ntawm cov dawb radical puas.
Cov kua txiv kab ntxwv kuj yog ib qhov zoo ntawm cov tshuaj folate uas tsim nyog rau kev tsim kua qe ntshav dawb thiab pab tiv thaiv kom txhob muaj me nyuam yug tus mob hu ua spina bifida. Thiab nws siab nyob rau hauv ob qhov tseem ceeb minerals, potassium, thiab hlau. Tshuaj yaj yeeb yog qhov tseem ceeb rau cov hlab ntsha thiab cov leeg ua haujlwm, thiab nws ua haujlwm tawm tsam ntsev kom tswj tau lub cev tsis muaj zog thiab ntshav siab.
Cov Lus Nug Txog Cov Kua Txiv Kab ntxwv
Cov kua txiv kab ntxwv puas tiv thaiv los yog kho tau khaub thuas?
Tej zaum tsis. Thaum cov vitamin C yog qhov tseem ceeb rau kev tiv thaiv kab mob hauv lub cev, tsis muaj pov thawj tias haus kua txiv kab ntxwv yuav pab tiv thaiv tus mob khaub thuas los yog nws yuav ua rau koj mob khaub thuas sai dua. Nws yog ib qho tseem ceeb uas yuav tsum tau nyob hauv qhov dej thaum koj tsis zoo thiab haus cov kua txiv kab ntxwv muaj peev xwm pab tau qhov ntawd.
Puas yuav haus dej kua txiv kab ntxwv los tiv thaiv kab mob cancer?
Nws muaj peev xwm hais tias qee lub tebchaw nyob rau hauv cov kua txiv kab ntxwv yuav pab tiv thaiv kheesxaws, tab sis nyob deb ntawm qhov kev tshawb fawb tsuas yog nyob rau ntawm cov tsiaj txhu thiab cov tsiaj txhu tsis paub tias yog haus kua txiv kab ntxwv yuav tiv thaiv los yog ncua txhua hom mob cancer.
Puas yuav haus dej kua txiv kab ntxwv ua kom ib tus neeg nce phaus?
Yog tias koj khaws koj daim diav caloric txhua hnub uas nws xav tau kom koj los tuav lub cev hnyav, haus kua txiv kab ntxwv yuav tsis ua kom koj yuag nyhav. Yog tias koj haus cov calorie ntau dua li koj hlawv txhua hnub, ces koj yuav nce phaus txawm yog calorie los ntawm cov kua txiv kab ntxwv los yog lwm yam. Txhob muab ntau ntau rau hauv siab thiab pob nyiaj siv koj cov calorie ntau ntau.
Kuv puas yuav tsum tau noj ib qho txiv kab ntxwv es haus kua txiv?
Ib lub txiv kab ntxwv muaj tsawg dua cov calories thiab carbs tshaj txiv kab ntxwv kua txiv, thiab nws muaj fiber ntau dua. Tab sis nws tsis muaj li vitamin C.
Yog tias koj tau txais cov vitamin C txaus los ntawm lwm qhov chaw xws li txiv pos nphuab, kua txob thiab lwm yam txiv hmab txiv ntoo thiab veggies, tag nrho cov txiv hmab txiv ntoo yog tej zaum txoj kev mus.
Puas yog freshly squeezed txiv kab ntxwv kua txiv ntau dua noj ntau dua li yuav khoom?
Yog, nws yog. Ounce for ounce, freshly squeezed txiv kab ntxwv kua txiv yuav muaj li 50 feem pua ntau cov vitamin C thiab yuav luag ob zaug li ntau folate thiab thiamine.
Kuv puas haus dej kua ntsev kua txiv kab ntxwv kua ntsev?
Yog tias koj xav tias koj feem ntau poob rau hauv koj cov calcium uas tau txais los ntawm cov khoom noj xws li cov khoom noj siv mis, txiv ntseej, noob thiab cov nplooj zaub ntsuab, ces haus cov kua txiv kab ntxwv kua txiv kab ntxwv tuaj yeem pab koj kom tau raws li koj cov tshuaj calcium.
Nco ntsoov nyeem Daim Ntawv Qhia Khoom Noj Khoom Haus rau ntawm cov khoom kom paub seb cov calcium uas koj yuav tau txais los ntawm txhua qhov kev pabcuam. Nco ntsoov tias qee lub npe kuj ntxiv vitamin D thiab.
Kev Yuav thiab Tshem Tawm Txiv Kab Ntxwv
Cov kua txiv kab ntxwv yog yooj yim mus nrhiav hauv khw muag khoom. Nrhiav cov hwj thiab cov thawv txiv kab ntxwv ntawm cov kua txiv hmab txiv ntoo ze ntawm cov khoom siv mis los sis xaiv cov khov nab kuab uas koj sib tov nrog dej hauv tsev. Yog tias koj nyiam ntau yam me me, koj tuaj yeem xaiv cov txiv kab ntxwv kua txiv zoo nrog lwm cov kua txiv hmab txiv ntoo, los sis yog tias qhov kev ntxhib los mos yog ib qho teeb meem uas koj tuaj yeem muas tau kua txiv nrog ntau ntau txia ntsaws los sis tsis muaj ntxaib.
Qhov tseem ceeb tshaj plaws txog kev yuav cov txiv kab ntxwv kua txiv yog xaiv 100 feem pua txiv kab ntxwv kua txiv es tsis muaj kua txiv kab ntxwv uas muaj cov kua txiv kab ntxwv me me xwb (lossis tsis muaj). Cov dej haus no tsuas yog haus cov dej qab zib uas muaj suab thaj thiab tsis muaj ntau yam khoom noj haus ntau tshaj qhov calories.
Kua txiv kab ntxwv
Haus kua txiv kab ntxwv rau pluas tshais tsuas yog ib txoj kev haus kua txiv kab ntxwv. Sim ib co ntawm cov cua thiab noj qab haus huv recipes uas ua kom txiv kab ntxwv kua txiv yog ib qho khoom noj muaj haus:
- Superfruit noj qab haus huv tshais Smoothies
- Txiv kab ntxwv Oatmeal
- Pecan thiab txiv kab ntxwv mov nplej
Lo Lus Ntawm
Noj cov txiv kab ntxwv yog ib txoj hau kev zoo kom tau txais koj txhua hnub tshuaj vitamin C thiab potassium, ntxiv fiber ntau. Txawm hais tias cov txiv kab ntxwv feem ntau noj tau kua txiv thaum lub sij hawm noj tshais, nws muaj ntau txoj hauv kev kom muaj ntau lub txiv kab ntxwv tshiab rau hauv koj lub hnub. Piv txwv li, koj tuaj yeem noj txiv kab ntxwv tawm ntawm tes ua khoom noj txom ncauj yav tav su, los yog ntxiv cov txiv kab ntxwv rau ib qho khoom noj uas tau txais nrog ib lub citrus citrus vinaigrette.
> Qhov chaw:
> Franke, S. "Txiv kab ntxwv kua txiv thiab Cancer Chemoprevention." Muaj Tus Mob Cancer. 2013; 65 (7): 943-53.
> Hyson, D. "Ib qho Kev Tshawb Fawb thiab Tshaj Tawm Ntawm Cov Lus Tshaj Xo Txog Kev Tshawb Fawb Txog 100% Cov Kua Txiv Kua Txiv thiab Neeg Noj Qab Haus Huv." Kev Nutr. 2015 Jan 15; 6 (1): 37-51.
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "National Nutrient Database rau Standard Reference Release 28."