Calories nyob rau hauv Peaches thiab Lawv Cov Kev Noj Qab Haus Huv
Peaches yog ib tug zoo kawg nkaus kev kho mob, muab lawv cov ncov caij nyoog nyob rau hauv lub caij ntuj sov nrog Lub Xya hli ntuj thiab Lub yim hli ntuj ua qhov zoo tshaj plaws qoob loo. Zoo ib yam li nectarines, peaches yog ib pob zeb pob zeb uas muaj ntsis loj, nrog muaj kua txiv hmab txiv ntoo, kua qab zib. Lub ntsiab qhov txawv ntawm ob yog daim tawv nqaij. Peaches muaj ib tug nyias, fuzz npog tawv nqaij, thaum nectarines yog smooth nrog tsis muaj fuzz.
Lub cev nqaij daim tawv muaj nyob rau ntawm dawb mus rau daj ntseg txiv kab ntxwv thiab lawv tuaj yeem sib hloov tau cov zaub mov txawv.
Peaches yog sib cais rau hauv ob pawg: clingstone thiab freestone. Freestone txiv ntseej feem ntau tau noj tawm ntawm txhais tes vim lawv qhov tawv nqaij ntawm qhov yooj yim ntawm lub qhov los yog pob zeb. Clingstone peaches zoo siv rau kev ua noj thiab yog hom uas siv ntau tshaj plaws rau cov kaus poom.
Peaches muaj carbohydrates, tab sis lawv kuj tau ntim nrog cov khoom noj zoo, nrog rau cov vitamins, minerals thiab antioxidants.
| Peaches Nutrition Truths | |
|---|---|
| Kev Pab Cuam 1 Qhov nruab nrab 2-2 / 3 "inch (150 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 58 | |
| Calorie los ntawm roj 4 | |
| Tag Nroj Tseg 0.4g | 1% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated roj 0.1g | |
| Tshuaj Ntshav 285mg | 8% |
| Carbohydrates 14g | 5% |
| Dietary Fiber 2.2g | 9% |
| Qab zib 13g | |
| Protein 1.4g | |
| Vitamin A 3% Cov Vitamin C 16% | |
| Hlau 2% | |
* Raws li 2,000 calorie diet Ib nrab cov txiv duaj muaj txog 58 calories, 14 grams carbohydrate thiab 2.2 grams fiber ntau. Nco ntsoov, qhov loj dua lub txiv duaj, cov calorie ntau ntau thiab carbohydrate, yog li ntawd txhawm rau lo rau cov me me los yog nruab nrab qhov loj me me (txog qhov loj ntawm lub pob ballball). | |
Kev Noj Qab Haus Huv Ntawm Cov Txiv Neej
Peaches yog nplua nuj nyob rau hauv antioxidants, tshwj xeeb tshaj yog vitamin C. Antioxidants nrhiav thiab tua dawb radicals, uas yog tshwm sim ntawm oxidation nyob rau hauv lub cev thiab muaj peev xwm ua rau mob plawv, mob stroke, cancer, thiab lwm yam kab mob kis mob. Vitamin C yog kab tias yog ib qho ntawm cov tshuaj tua kab mob zoo tshaj plaws.
Ntxiv nrog rau cov kev pabcuam antioxidant, vitamin C AIDS pab tiv thaiv kev tiv thaiv, kho ntawm tes, nrog rau kev kho mob zoo, thiab muaj kev tiv thaiv kev laus.
Peaches kuj yog ib qhov zoo ntawm cov fiber ntau. Fiber tseem ceeb rau txhua tus neeg, thaum nws pab tshem tawm cov cholesterol tawm hauv lub cev, txhawb nqa txoj kev noj qab haus huv, ua rau muaj kev nplua ntxiv thiab pab tau kom cov ntshav qab zib tsawg dua. Ib qho khoom noj khoom haus nplua nuj yuav pab tiv thaiv qee cov qog nqaij hlav thiab txo qhov kev pheej hmoo rau cov ntshav qab zib, kab mob hauv lub plawv thiab kev rog. Tsis tas li, noj zaub mov ntau nplua nuj nyob hauv fiber ntau tuaj yeem pab kom koj puv thiab txhawb nqa kev poob phaus.
Cov txiv duaj muaj cov carotenoids, tshwj xeeb tshaj yog, provitamin A carotenoids, α-carotene, β-carotene, uas tuaj yeem muab ua ke rau hauv vitamin A, uas yog qhov tseem ceeb rau kev pom kev ua haujlwm thiab kev tiv thaiv kab mob.
Cov txiv duaj kuj muaj ib qho kev ntsuas qis qis, uas txhais tau tias lawv nce ntshav suab thaj ntawm tus nqi qeeb. Tab sis, yog tias koj muaj ntshav qab zib, nco ntsoov tias txhua tus neeg muaj mob rau qee yam zaub mov txawv thiab yog li ua qhov kev ntsuam xyuas ntshav qab zib yooj yim tuaj yeem pab koj txiav txim seb koj teb li cas rau txiv duaj.
Cov Lus Nug Txog Cov Txiv Duaj
Dab tsi yog cov txiv ntoo preserves? Yog lawv noj qab haus huv?
Peach preserves yog zoo li jam, tab sis feem ntau muaj ib tug ntau chunky kev ntxhib los mos. Lawv feem ntau yog npaj muaj piam thaj thiab ib hom kab nkev zoo li carboxyvateate hu ua pectin, uas yog siv cov thawv thiab cov jellies.
Lawv feem ntau muaj ntau hom qab zib hauv ib qho kev pab thiab yuav tsum tau siv ntau yam tsis zoo. Yuav kom txo cov ntsiab lus carbohydrate, koj tuaj yeem nrhiav tsis muaj suab thaj ntxiv, tiam sis cov khoom no yuav muaj cov piam thaj hauv lub cev hloov ua khoom noj qab zib.
Xaiv thiab Khaws Ntaub Ntawv
Xaiv peaches uas tsw qab zib. Lawv yuav tsum muaj xim daj, daj lossis daj-txiv kab ntxwv xim thiab cov tawv nqaij uas tsis muaj qhov tawv nqaij. Lawv kuj yuav tsum tawm me ntsis kom siab. Yog hais tias daim tawv nqaij ntsuab, qhov no txhais tau hais tias cov txiv hmab txiv ntoo tau khaws rau lub sijhawm ntxov thiab nws yuav tsis ntub-hla cov no. Tsis tas li ntawd, tsis txhob peaches uas muaj bruises los yog me ntsis me ntsis.
Yog tias koj muas koj cov txiv duaj nquam ruaj khov koj tuaj yeem muab lawv tso rau ntawm lub txee rau tom qab sov li ntawm 2 rau 3 hnub.
Txhim khu ripening, muab lawv tso rau hauv ib lub hnab ntawv nrog lub kua. Muab tub yees dua thaum lawv siav lawm. Thaum tub yees, lawv yuav tsis nti ntxiv.
Txhob ntxuav txiv duaj kom txog thaum uas lawv npaj txhij siv.
Koj tuaj yeem muas txiv duaj los yog khov. Tsom tau cov kaus poom txiv ntoo uas tsis muaj kuab ntxiv thiab muab yaug ua ntej siv. Cov txiv hmab txiv ntoo uas khov khov yuav ua tau zoo li yog tias tsis zoo dua tshiab thaum lawv tau los ntawm ncov freshness uas tswj lawv cov khoom noj khoom haus thiab qab.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Faib
Peaches yog zoo noj raws li los yog lawv muaj peev xwm muab ntxiv rau smoothies, tsawg-rog yogurt, tsev cheese, kub cereal, salsa, thiab lwm yam savory relishes. Siv lawv ntxiv tsw, tsos thiab xim rau zaub nyoos. Lawv tuaj yeem yog sauteed, grilled, los yog stewed.
Lawv kuj raug siv rau cov npuas, cov chutes thiab cov txuag thiab feem ntau yog siv cov khoom noj qab zib. Txawm hais tias cov hom zaub mov no yuav tsum tau noj tsawg dua, cov txiv ntseej tuaj yeem ntxiv khoom noj thiab fiber rau koj cov khoom noj uas nyiam.
Zaub mov txawv nrog Peaches
- Txiv duaj ncuav qab zib Smoothie
- Dub taum thiab txiv duaj Salsa
- Grilled Peach Sundaes
Source:
Academy ntawm kev noj haus thiab kev noj haus. Khaws cia txiv ntoo thiab nectarines. > http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/storing-peaches-and-nectarines
> 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: 801-802.
> Linus Pauling lub koom haum. Carotenoids. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids
Kaye Foster-Powell, Susanna HA Holt, thiab Janette C Brand-Miller (2002) .International Table of Glycemic Index thiab Glycemic Load Values. American Journal of Clinical Nutrition. 76: 5-56