Muaj tsis muaj dab tsi zoo dua crunching rau ib tug tshiab, muaj kua kua. Cov txiv hmab txiv ntoo yog ib qho ntawm feem ntau cov kua txiv hmab txiv ntoo, vim tias lawv muaj kev yooj yim, tsw, ntau yam, thiab muaj txaus. Muaj ntau txhiab tus paub kua ntau hom nyob hauv lub ntiaj teb no, txawm li ntawd los, hauv Teb Chaws Asmeskas txog thaj tsam li nees nkaum los yog li ntawd. Lawv khwv xim (ntawm liab mus rau ntsuab kom golden), tsw (los ntawm qab zib rau tart rau tangy), thiab kev ntxhib los mos (ntawm mealy rau nkig kom muag muag).
Niaj hnub nimno cia cov tswv yim ua apples muaj tag nrho cov xyoo, nrog lub ncov caij ua lub caij nplooj zeeg.
| Cov Khoom Noj Khoom Haus Hauv Kua Muaj | |
|---|---|
| Kev Pab Cuam 1 qhov loj me me rau 3 "inch (182 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 95 | |
| Calorie los ntawm roj 3 | |
| Tag Nrho Rog 0.3g | 1% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Tshuaj Muaj Pwm 195mg | 4% |
| Carbohydrates 25.1 g | 10% |
| Dietary Fiber 4.4g | 18% |
| Qab zib 18.9g | |
| Protein 0.8g | |
| Vitamin A 0% · Vitamin C 28% | |
| Calcium 0% · Iron 6% | |
* Raws li 2,000 calorie diet | |
Ib nrab kua txiv muaj txog 95 calorie ntau ntau thiab 25 grams carbohydrate (txog tib tus nqi li ob lub ncuav ntawm khob cij). Yog tias koj tseem tabtom saib xyuas koj tus kabmob carbohydrate koj yuav xav xaiv qhov loj me me (4 oz lossis qhov luaj li cas ntawm lub pob tes ntaus pob tesniv) ua kom koj cov carbohydrates mus txog 15 gram rau ntawm ib qho khoom noj txiv hmab txiv ntoo. Thiab nco ntsoov tias ib txhia txiv lws suav loj heev muaj peev xwm muaj li 35 lossis ntau tshaj ntawm cov carbohydrate.
Nyiaj Noj Qab Haus Huv
Cov txiv hmab txiv ntoo muaj ntau yam khoom noj uas muaj peev xwm pab tau kev noj qab haus huv. Thaum noj cov txiv apples sim noj cov tev-uas muaj cov chromium, cov ntxhia uas tseem ceeb hauv kev pab ua insulin nkaus. Insulin yog qhov hormone uas yuav pab tswj cov ntshav qab zib, ua kom muaj suab thaj siv tau rau lub zog.
Tsis tas li ntawd, cov kua taum muaj feem ntau ntawm cov phytonutrients thaum piv rau cov nqaij ntawm cov kua. Thaum kawg, cov peels tuaj yeem pab nyob rau hauv satiety vim hais tias lawv muaj fiber ntau.
Cov txiv ntoo kuj yog ib qho zoo heev ntawm fiber ntau. Txog li ib feem peb ntawm cov fibre hauv txiv apples yog soluble , feem ntau yog pectin. Kev tshawb nrhiav tau qhia tias cov khoom noj khoom haus nplua nuj nyob hauv cov roj ua kom muaj peev xwm pab txo qis roj (cholesterol). Kev noj haus nplua nuj nyob hauv cov kua fibrub muaj peev xwm pab rub cov cholesterol tawm ntawm lub cev. Tauj kom tau li 25 mus rau 38 gram txhua hnub.
Fresh apples yog ib qhov chaw zoo ntawm vitamin C thiab ib qho chaw zoo heev ntawm quercetin, ntxiv rau lawv kuj muaj coob tus polyphenols.
Quercetin yog ib hom phytochemical hu ua flavonoid, uas pom muaj nyob hauv cov kua nqaij. Kev tshawb nrhiav thiab kev tshawb nrhiav kev siv kab mob ntawm tes tau pom tias quercetin yuav pab tiv thaiv tej qog nqaij hlav thiab pab tua cov kabmob hlwb. Qhov tseem ceeb tshaj, cov kev tshawb fawb no tuaj yeem muab cov txiaj ntsim zoo los pab tau, tiam sis lawv tsis muab pov thawj tias cov teeb meem no yuav ua rau tib neeg. Cov kev tshawb fawb thawj zaug tseem qhia tias quercetin yuav pab txo tau txoj kev pheej hmoo ntawm kev mob plawv.
Cov txiv hmab txiv ntoo kuj tseem muaj qhov zoo los ntawm cov kab mob hauv peb cov nyuv. Qhov no yog qhov chaw tshawb fawb uas tam sim no tau txais kev pom zoo.
Nws pom tau tias tus mob plab yuav pab tiv thaiv kab mob thiab tswj kev noj qab nyob zoo.
Nco ntsoov tias kev ua cov txiv hmab txiv ntoo ua kom tsis txhob muaj cov khoom noj khoom haus zoo tshaj plaws - feem ntau cov dej ntim kua txiv hmab txiv ntoo hauv lub tsev muag khoom tsuas muaj tsawg feem ntawm cov as-ham uas nyob hauv cov txiv hmab txiv ntoo qub.
Cov Lus Nug
Puas muaj lwm yam kev sib txawv ntawm ntau yam?
Ua ntej sib tham txog ntau hom txiv apples, nws tseem ceeb heev uas yuav tsum nco ntsoov tias qhov loj ntawm lub kua txiv yog qhov kev txiav txim siab ntawm cov calorie, carbohydrate, qab zib, thiab cov ntsiab lus fiber. Tiv thaiv kom tsis txhob muaj cov pob cij colossal, vim tias cov no muaj peev xwm muaj ntau yam carbohydrates los ua ob los yog ntau dua ntawm cov txiv hmab txiv ntoo, tsis txhob hais tias lawv tej zaum tau raug siv los siv cov khoom xyaw hloov txoj sia.
Es tsis txhob, xaiv rau ib lub me me, qhov loj ntawm lub pob tennis. Thiab yog tias koj tuaj yeem, yuav cov kua txiv organic, vim tias cov txiv qab nyob rau ntawm daim ntawv teev npe qis thiab nqa cov tshuaj tua kab ntau tshaj lwm cov txiv hmab txiv ntoo nrog cov tawv tawv.
Txawv ntau hom txiv apples yuav muaj cov calorie ntau ntau, carbohydrate, thiab fiber yog tias lawv yog tib qho loj. Tsis tas li ntawd, lawv txhua tus muaj cov tshuaj zoo xws li cov vitamin thiab mineral. Txawm li cas los xij, yog tias koj tsis noj cov tawv nqaij ntawm ib lub kua, koj yuav plam tawm ntawm qee lub chromium thiab ib feem loj ntawm cov fiber ntau thiab polyphenols (cog tebchaw uas muaj antioxidant zog) uas yog cardio-tiv thaiv thiab tiv thaiv ib co cancer.
Tsuas muaj kev tshawb fawb raws li hom kua txiv yog qhov noj qab haus huv tshaj plaws. Tab sis peb paub hais tias liab-skinned apples muaj anthocyanins, uas yog sib txuas uas ua raws li antioxidants. Yog tias koj nyiam txiv mauv liab, qhov no yog ib qho nyiaj ntxiv.
Khaws Thiab Tshem Tawm Cov Txiv Apples
Xaiv cov txiv apples uas tsis yoojyim, cov pob muag, lossis nqaij hlav. Phem heev los yog tsis zoo rau cov roj ntsha uas muaj peev xwm ua kom tawg tau lwm yam khoom, yog li ntawd lawv yuav tsum muab pov tseg tam sim ntawd.
Khw cov txiv apples hauv lub tub yees. Yuav tsum khaws cov txiv apples kom ntev txog li rau 6 lub lis piam.
Tsis txhob ntxuav kom txog thaum siv ua ntej, tab sis nco ntsoov ntxuav lawv kom tshem tawm cov tshuaj tua kab thiab quav.
Ntxiv nrog rau cov txiv apples, txiv apples yuav tau muas li applesauce los yog txiv apples qhuav. Xaiv cov txiv applesauce uas tsis muaj ntxiv qab zib thiab cim tseg qhov loj me me ntawm cov txiv hmab txiv ntoo qhuav. Cov txiv hmab txiv ntoo qhuav yuav muaj ntau calorie ntau ntau vim lawv muaj concentrated.
Cov kua txiv hmab txiv ntoo los ntawm cov txiv apples yog siv los ua kua txiv hmab txiv ntoo cider thiab yuav yog ib yam khoom zoo rau kev siv ua noj. Qhov tseeb, kev tshawb nrhiav luam tawm hauv Phau Ntawv Tso Tawm Ntawm Cov Zaub Mov uas pom tau hais tias cov neeg noj qab nyob zoo rau hom 2 mob ntshav qab zib uas tau noj 8 ooj ntawm Bragg Organic Apple Cider Vinegar Haus Sweet Stevia rau 12 lub lis piam coj los txo cov ntshav qab zib ntau dua cov pab tswj . Cov sau phau ntawv xav hais tias tsuas ntxiv ib tablespoon ib hnub twg txhua txhua hnub tuaj yeem pab txo kom txhob muaj ntshav qab zib.
Thaum Apple Cider vinegar tsis zoo li yuav yog ib txoj kev kho-tag nrho rau cov ntshav qab zib (tsis muaj zaub mov yog), tsis muaj kev puas tsuaj rau sim. Tua ib co kua txiv hmab txiv ntoo kua qaub rau hauv koj cov khoom qab zib tom qab los yog marinate koj cov protein nyob hauv.
Txoj Kev Noj Qab Haus Huv Rau Kev Npaj Khaub Ncaws
Cov txiv hmab txiv ntoo yog zaub mov ntau yam. Lawv tuaj yeem noj tau txhua lub sijhawm ntawm hnub thiab muab tso rau hauv txhua hom khoom noj.
Chop apples thiab pov lawv rau hauv oatmeal nrog cinnamon, los yog to top tseem grain pancakes nrog yogurt thiab kua slices. Pov qee cov txiv qab zib rau hauv koj cov zaub xam lav rau su noj los yog siv cov khoom qab zib rau hauv koj cov tais diav kom sibroj nrog cov nqaij npuas qaib, qaib cov txwv, lossis nqaij npuas.
Cov txiv ntoo kuj siv tau ntau yam tais diav, xws li qhob cij thiab khoom qab zib. Cov tais diav uas npaj nrog kua txiv feem ntau raug xa mus ua ib lub Norade.
Thaum ci, applesauce muaj peev xwm ua hauj lwm feem ntau hloov rog, ntxiv dej ntws thiab softness tsis muaj tag nrho cov calories ntxiv.
Zaub mov nrog cov txiv Apples
- Kua Steel Ntuag Oatmeal
- Beet, Carrot, thiab Kua kua txiv
- Beet thiab kua zaub xam lav
> Qhov chaw:
> American Cancer Society. Quercetin.
> Daniels, Steven. Zaub mov navigator-usa.com vinegar haus dej qhia tau hais tias cov ntshav qab zib muaj peev xwm tswj tau.
> Linus Pauling lub koom haum. Micronutrients rau kev noj qab haus huv.