Yaug cov noob taum pauv kom txhob muaj ntsev tsawg
Cov taum dub yog cov protein thiab fiber ntau qhov chaw ntawm carbohydrate uas tuaj yeem pab txhawb rau koj lub cev txhua hnub. Qhov no ua rau lawv yog ib qho zoo ntawm kev noj zaub mov zoo. Feem ntau, legumes yog ib qho tseem ceeb ntawm cov khoom noj khoom haus hauv cov neeg tsis noj nqaij zoo li vim tias lawv muab cog protein ntau thiab yog ib qhov chaw zoo ntawm hlau.
| Dub Taum Nutrition Truths | |
|---|---|
| Kev Pab Cuam 1/2 khob dej qab zib (130 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 100 | |
| Calorie los ntawm Fat 0 | |
| Tag Nroj Tseg 0.0g | 0% |
| Saturated rog 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 490mg | 20% |
| Tshuaj Muaj Pwm 420mg | 12% |
| Carbohydrates 18g | 6% |
| Dietary Fiber 4g | 16% |
| Qab zib 1g | |
| Protein 6g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 4% · Iron 8% | |
| * Raws li 2,000 calorie diet | |
Cov Zaub Mov Tseem Ceeb ntawm Quav thiab Cov Taum Beans
Cov kaus poom taum kuj yog ib feem ntawm kev noj zaub mov zoo. Txawm li cas los, lawv nplua nuj nyob hauv sodium. Nyob rau hauv kev sib piv nrog cov taum qhuav, cov neeg nyob rau hauv ib qho muaj peev xwm nyob ib ncig ntawm 420mg ntawm sodium rau 1/2 khob ua noj. Qhov no tseem ceeb dua li ntawm 1mg ntawm sodium hauv ntau hom qoob loo.
Tsis tas li ntawd, raws li National Taum lub koom haum, taum qhuav muaj txog 8 grams fiber ntau thiab 8 grams protein. Qhov no yog 30 mus rau 50 feem pua ntau tshaj cov kaus poom.
Txawm hais tias cov noob taum pauv yooj yim, koj yuav tau txais cov khoom noj khoom haus ntau dua yog tias koj xaiv cov taum qhuav.
Kev Noj Qab Haus Huv Ntawm Dub Cov Taum Dub
Dub taum yog ib qho zoo heev ntawm fiber ntau (ob qho tib si soluble thiab insoluble). Cov kev tshawb fawb pom tau tias cov khoom noj khoom haus nplua nuj muaj peev xwm pab tswj lub hom phiaj ntawm kev nyhav thiab pab nyiaj poob phaus. Nws tuaj yeem txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab qee cov qog nqaij hlav.
Dub noob taum, zoo li lwm yam legumes, muaj cov tshuaj nplej siab tawv. Qhov no txhais tau hais tias cov carbohydrates nyob rau hauv cov taum dub yog maj mam hloov mus ua paj taub, qee yam uas tsis yog txawb hauv cov hnyuv loj txhua.
Kev tshawb fawb tau pom tias hloov cov carbohydrates sai sai (xws li mov dawb) nrog legumes tau txhim kho glycemic tswj hauv cov neeg muaj ntshav qab zib. Noj cov khoom noj uas muaj siab rau cov hmoov nplej siab tawv los kuj tseem txhim kho kev mob digestive, nrog rau kev nce qib ntawm kev mob plab muaj. Cov hmoov txhuv nplej siab tawv txawm yuav txhim kho cov insulin rhiab heev.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov, txawm li cas los xij, cov taum hauv cov noob qoob loo yuav tsis muaj cov hmoov txhuv nplej tawv tsawg dua cov taum qhuav.
Dub taum yog ib qhov chaw zoo heev ntawm folate. Qhov no yog lub luag haujlwm los tsim cov qe ntshav liab thiab ua lub luag haujlwm rau kev tiv thaiv cov kab mob neural torn qab thaum cev xeeb tub.
Tsis tas li ntawd, taum dub yog qhov chaw zoo nkauj ntawm manganese, magnesium, thiab thiamin, thiab ib qho chaw zoo ntawm potassium thiab hlau. Yog tias koj yog ib tug neeg tsis noj nqaij uas ua rau taum yog qhov chaw ntawm hlau, nws yog qhov zoo rau koj paub tias noj zaub mov nrog vitamin C , xws li citrus txiv lws txiv thiab txiv lws suav, pab kom muaj hlau txaus.
Koj Puas Noj Yeej Taum Nyob Hauv Kev Noj Haus Dua Qis Carb?
Carbohydrate tsawg noj yog ib lub sijhawm uas peb siv thaum sim los txo cov kab mob carbohydrate. Koj tus kheej txhua hnub yuav tsum sib txawv raws li qhov koj nyiam ua xws li koj qib, poj niam txiv neej, hnyav, thiab kab lus tswj ntshav qab zib (yog tias koj muaj cov tshuaj tiv thaiv kab mob los yog ntshav qab zib).
Yog tias koj tab tom nrhiav kom txo koj cov kab mob carbohydrate koj tseem tuaj yeem noj taum, tab sis koj sim ua kom nyob twj ywm ntawm qee yam. Nco ntsoov tias 1/2 khob ua noj cov taum muaj txog 23 grams carbohydrate. Qhov ntawd txhais tau hais tias koj ntshaw xav kom koj feem mus txog ib qho kev pab.
Koj Puas Yuav Tsum Tau Sodium Los Ntxuav Taum?
Cov khoom noj muaj peev xwm ua hauj lwm pab tau yooj yim, pheej yig, thiab pab tau cov khoom noj.
Txawm li cas los xij, lub sijhawm no ntev tshaj li qub yog txhais tau hais tias lawv yog cov nplua nuj nyob hauv cov sodium, uas ua rau ntuj tsim.
Qhov xwm zoo yog qhov kev tshawb fawb tau pom tias tsuas yog txhuav thiab tso cov noob taum tuaj yeem txo ntsev tsawg. Tiav cov noob taum yuav txo tau sodium mus txog 36 feem pua, qhov yaug thiab txhuav dej yuav txo tau sodium 41 feem pua. Yog li, yog 1/2 khob ntawm taum muaj txog 400 mg ntawm sodium, txhauv thiab tso dej ntawm taum yuav txo cov ntsiab lus sodium txog 236 mg.
Xaiv thiab Khaws Cia Taum Dub
Cov taum muaj peev xwm yuav yuav qhuav los yog nyob kas poom. Nws yog tus nqi ntau dua thiab muaj kev noj qab haus huv los yuav cov taum qhuav thaum koj tuaj yeem ua tau.
Yog tias koj yuav tau cov noob taum pauv, nco ntsoov muab ntws tawm thiab yaug kom zoo ua ntej siv.
Feem ntau cov taum qhuav yuav tsum tau soaked hauv dej ua ntej yuav siv. Soaking softens thiab rehydrates lub taum, txo cov sij hawm ua noj. Tsis tas li ntawd, soaking pab tshem tawm qee yam ntawm cov tshuaj uas yuav ua rau muaj teeb meem digestive, xws li flatulence thiab roj. Muab pov tseg cov dej ua ntej ua noj.
Txoj Kev Noj Qab Haus Huv Si Kom Npaj Dub Taum
Cov noob taum yuav ua kom zoo thiab siv los ua ib qho kev sib kis los yog sab laug nyob hauv cov kua qab thiab cov kua qaub ua rau lub hauv paus rau cov protein. Lawv muaj peev xwm txawm yog ib qho ntxiv rau cov khoom ci xws li brownies thiab qhob cij ntxiv cov protein thiab fiber.
Siv cov taum dub ua ib sab phaj, raws li cov qhaub cij los yog qos yaj ywm topper, los yog raws li lub dip for zaub. Koj tuaj yeem tau ntxiv taum rau zaub nyoos, stews, thiab soups ntxiv rau hlau, protein, thiab fiber.
- Dub taum, Avocado, thiab Cilantro Quesadilla
- Dub taum Hummus
- Dub taum Veggie Chili nrog Bulgarian
Lo Lus Ntawm
Dub taum yeej muaj peev xwm ua kom muaj kev noj qab haus huv ntxiv rau yuav luag txhua yam kev noj haus. Nco ntsoov hais tias cov taum qhuav yog zoo dua, tab sis yog koj tuaj yeem yaug cov noob taum kas poom kom ua rau lawv muaj kev noj qab haus huv yog qhov zoo tshaj. Tsis tas li ntawd, sim ua qee yam ntawm kev tswj, tab sis muaj kev lom zem thaum koj tshawb tag nrho cov kev sib txawv los sib koom taum dub rau hauv koj cov pluas noj.
> Qhov chaw:
> Anderson JW, li al. Kev Noj Qab Haus Huv Ntawm Kev Noj Haus Fais Fab. Kev Ntsuam Xyuas Kev Noj Haus. 2009; 67 (4): 188-205. doi: 10.1111 / j.1753-4887.2009.00189.x.
> Becerra-Tomas N, li al. Legume Consumption Yog Yam Uas Muaj Hom Tshuaj Ntshav Qab Zib 2 Hom Ntshav Qab Zib Rau Neeg Laus: Kev Ntsuas Pom Zoo Ntawm Txoj Kev Kawm Sojntsuam. Soj Ntsuam Kho Mob . 2017. pii: S0261-5614 (17) 30106-1. doi: 10.1016 / j.clnu.2017.03.015.
> Fernandes AC, Nishida W, nyob rau hauv Costa Proença RP. Cawv Txawv ntawm Kev Noj Qoob Loo Tuaj Tuaj (Phaseolus Vulgaris L.) Ua Noj Nrog lossis Tsis Tau Dej So: Kev Ntsuam Xyuas. International Journal of Food Science thiab Technology 2010; 45: 2209-2218. doi: 10.1111 / j.1365-2621.2010.02395.x.
> Lub koom haum Bean. Nqaij Khoom Noj Tshaj Tawm. Northarvest Bean Growers Association. 2016.