Calories thiab Nyiaj Noj Qab Haus Huv
Nceb yog cov tswv cuab ntawm cov nroj tsuag hu ua fungi. Txawm hais tias, technically, lawv tsis yog ib qho zaub, lawv siv thiab ua hauj lwm raws li ib tug zaub. Muaj ntau ntau hom nceb, xws li khawm dawb, crimini, shitake, portabella , enoki, pob ntseg, thiab ntau dua. Qhov loj tshaj plaws nceb yog qhov portabella, uas loj tuaj mus txog 6 inches inch.
Qus nceb noj tsawg dua, tiam sis tuaj yeem muab sau thiab muag tau los ntawm cov kws kho tshwj xeeb. Cov hom ntawm cov nceb muaj ib qho muaj zog hauv ntiaj teb los sis muaj roj tsw qab.
Nceb muaj tshiab, qhuav, lossis hauv kaus poom. Cov nceb noj dua tshiab muaj txhua lub xyoo, nrog lub caij nyoog ntau tshaj plaws hauv Tebchaws Meskas thaum Lub Plaub Hlis mus txog rau Lub Rau Hli. Qus nceb noj muaj raws caij nyoog, feem ntau yog thaum caij ntuj sov thiab lub caij nplooj zeeg. Qoob loo thiab cov kaus poom los kuj muaj peev xwm pom tag nrho lub xyoo ntev. Lawv yog cov calorie uas tsawg dua, cov khoom noj tsis tshua muaj siab carbohydrate uas siv tau ntau hom kev ua noj.
| Nceb Zaub Nutrition Truthts | |
|---|---|
| Muab Kev Pab Cuam 1 khob khob, daim los sis lub ncuav (70 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 15 | |
| Calories los ntawm Fat 2 | |
| Tag Nrho Rog 0.2g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potassium 222.6mg | 6% |
| Carbohydrates 2.3g | 1% |
| Kev noj haus Fiber 0.7g | 3% |
| Qab 1.2g | |
| Protein 2.2g | |
| Vitamin A 0% Cov Vitamin C 3% | |
| Calcium 0% ยท Iron 11% | |
* Raws li 2,000 calorie diet | |
Ib khob ntawm cov nceb nceb tsuas muaj 15 calorie ntau ntau thiab 2.3 grams carbohydrate, ua rau nws muaj calorie tsawg tsawg, tsis muaj cov zaub mov uas tsis muaj carbohydrate. Cov nceb kuj yog ib qhov zoo ntawm cov fiber ntau, tshwj xeeb yog cov fibular soluble, beta-glucan.
Nyiaj Noj Qab Haus Huv
Nceb yog tag nrho cov vitamins thiab minerals. Lawv yog cov zoo heev ntawm tooj, niacin (vitamin B3), pantothenic acid (vitamin B5), potassium, thiab hlau.
B vitamins pab nyob rau hauv kev tso tawm ntawm lub zog los ntawm carbohydrate, protein, thiab rog.
Tooj pom zoo siv hluav taws xob ntau thiab siv hlau. Nws tseem tswj kev ruaj ntseg ntawm cov nqaij ntshiv thiab pabcuam antioxidant enzymes.
Cov tshuaj qej no tseem ceeb heev rau kev tswj cov kua thiab electrolyte. Nws kuj yuav tsum tau rau cov hlab ntsha thiab cov leeg mob thiab yuav pab txo cov ntshav siab.
Hlau yog ib lub pob zeb uas yuav tsum muaj rau cov synthesis ntawm hemoglobin, DNA, amino acids, neurotransmitters, thiab lwm cov tshuaj hormones. Nws tseem ceeb heev rau kev tiv thaiv kab mob hauv lub cev.
Ntxiv nrog rau ntau cov vitamins thiab minerals nceb muaj, lawv kuj tau pom tias muaj cov theem siab ntawm cov tshuaj tua kab mob antioxidant uas yuav pab tiv thaiv qee cov qog nqaij hlav.
Cov Lus Nug
Cov qos yaj ywm nceb puas zoo noj? Ib txhia qus mushroom yog cov tuag taus, yog li ntawd, nws tsis tau qhia kom tau khaws cov nceb qus ntawm koj tus kheej los noj. Lwm cov tsiaj qus uas muaj muag los ntawm cov thwj cim uas muaj npe nrov tau noj tau zoo.
Cov kua nceb puas zoo noj? Ntau tus neeg siv cov nceb, xws li khawm khawm, kom ntuav thiab muab tso rau hauv cov zaub nyoos. Thaum qhov no zoo, qee cov kws qhia tau hais tias koj zoo dua noj cov nceb. Yog vim li cas rau qhov no yog ob-quav.
Ua noj nceb noj pab kom tso cov vitamins thiab minerals hauv lub nceb. Nyob rau hauv tas li ntawd, tej yam ntau yam ntawm raw nceb muaj me me ntawm co toxins, nrog rau ib qho chaw compound xam carogenogenic, uas yog muab los ntawm kev ua noj.
Picking thiab Cia
Thaum mus khw rau nceb, nrhiav cov nceb tshiab uas huv si thiab tsis muaj blemishes, xws li mos mos, ntub dej thiab cov kab xoos.
Cov nceb tshiab tuaj yeem khaws cia rau hauv lub tub yees rau hauv ib lub thauv ntim rau li tsib hnub. Txhob ntxuav lawv kom txog thaum siv ua ntej.
Qhuav nceb yuav khaws cia rau hauv ib lub txias, qhuav qhov chaw rau lub hlis. Siv lawv, soak lawv hauv dej sov rau 10 mus rau 20 feeb.
Cov nceb yuav khaws cia kom txog rau thaum hnub lawv tas sij hawm thiab yuav tsum tau muab yaug ua ntej siv los tua cov qaub ntses.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Nceb
Nceb ua tau siav ntau txoj hau kev, xws li muab ci, ci, ci nplaum, sau dej, thiab ci. Lawv yog cov txiv hmab txiv ntoo, cov khoom noj khoom haus uas muaj peev xwm ntxiv rau kev ntxhib los mos, khoom noj, thiab khoom noj rau cov khoom noj. Siv cov nceb noj thaum ua kua ntses, stews, thiab kua zaub, los sis muab pov lawv, sau lawv, thiab ntxiv rau cov nplej, qos yaj ywm, lossis qe tais.
Mushroom lub khwb ua hauj lwm yog ib lub zoo tsheb rau khoom. Cov nqaij nyoos tuaj yeem tuav tau kis thiab dips, los yog lawv tuaj yeem ci nrog lwm hom tshuaj, xws li cov nqaij nruab deg los yog cov cheese uas muaj cov tshuaj ntsuab, cov txuj lom, thiab zaub.
Zaub mov txawv
Pib koj cov hnub tawm nrog cov protein ntau thiab nplua nuj qe los yog khub koj cov ntsiab lus tseem ceeb nrog ib sab ntawm cov kab uas tsuas yog grilled. Sab saum toj noj qab haus huv pizzas nrog nceb los yog ntxiv rau koj sab. Siv lawv ua ib qho kev hloov rau cov nqaij yog tias koj tab tom nrhiav kom ua raws li tus neeg tsis noj nqaij los yog vegan noj mov. Tiag, koj tuaj yeem muab lawv ntxiv rau txhua yam. Txhawm rau pib, sim ua qhov no nrog cov nceb, thyme, thiab ntsev balsamic vinegar los yog steak thiab mushroom kabus.
> Qhov chaw:
> American Academy of Nutrition and Dietetics. Kev lom zem nrog funghi: garnish koj noj mov nrog nceb.
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 628-629.
> Linus Pauling lub koom haum. Micronutrients rau Kev Noj Qab Haus Huv.
> Linus Pauling lub koom haum. Pantothenic Acid.