Calories hauv Peanuts thiab Lawv Cov Kev Noj Qab Haus Huv
Txawm tias cov txiv laum huab xeeb tsis muaj calorie tsawg, lawv tuaj yeem yog ib feem ntawm kev noj zaub mov zoo vim lawv zoo rau koj lub plawv thiab lawv nyob nraum zoo rau kev poob lossis nce nyhav. Ib qho av ntawm txiv laum huab xeeb yog ib qhov zoo ntawm cov protein, fiber, noj qab haus huv nqaij, vitamins, thiab lwm yam minerals.
Txawm hais tias lawv muaj 'txiv ntoo' hauv lawv lub npe, txiv laum huab xeeb tsis loj hlob ntawm cov ntoo kom lawv tsis muaj feem xyuam rau almonds, walnuts, thiab lwm cov neeg mob tseeb.
Txiv laum huab xeeb yog rau cov tsev neeg ua ke kom lawv muaj feem xyuam rau peas, taum qhuav, thiab kua.
| Peanuts Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1 oz (28 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 166 | |
| Calories los ntawm Fat 126 | |
| Tag Nrho Cov Rog 14.1g | 22% |
| Saturated rog 2g | 10% |
| Polyunsaturated roj 4.4g | |
| Monounsaturated Muaj Rog 7g | |
| Cholesterol 0mg | 0% |
| Sodium 230mg | 10% |
| Tshuaj Phaus Dej Siab 186.21mg | 5% |
| Carbohydrates 6.1g | 2% |
| Kev noj haus Fiber 2.3g | 9% |
| Qab 1.2g | |
| Protein 6.7g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 4% | |
| * Raws li 2,000 calorie diet | |
Ib qho kev pab txiv laum huab xeeb yog sib npaug ntawm ib qho ounce, lossis txog 28 zaub qhwv. Tias 's tseem hais txog pes tsawg tus txiv laum huab xeeb uas yuav haum rau hauv koj txhais tes. Uas cov kua txiv hmab txiv ntoo muaj li 166 calories, feem ntau yog los ntawm roj, ntxiv rau hauv qab ntawm 7 gram protein.
Kev Noj Qab Haus Huv Ntawm Txiv Laum
Peanuts yog lub plawv zoo vim tias lawv yog ib qho zoo heev ntawm monounsaturated fatty acids uas yuav pab txo koj cov roj cholesterol. Lub Tebchaws Asmeskas Lub Tuam Txhab Tswj Zaub Mov thiab Yeeb Tsam Kev Tso Cai tso cai rau cov lus hauv qab no tau muab tso rau ntawm cov khoom noj uas muaj tag nrho lossis txhoov zaub:
Cov ntawv pov thawj pom zoo tab sis tsis qhia tias noj 1.5 ooj ib hnub twg feem ntau cov txiv ntseej xws li txiv laum huab xeeb ua ib feem ntawm cov zaub mov uas muaj roj tsawg thiab roj cholesterol yuav txo qhov kev muaj kab mob plawv. Saib cov lus qhia txog khoom noj khoom haus cov rog.
Txiv laum huab xeeb yog siab hauv phytochemical uas yog hu ua resveratrol uas yuav muaj kev noj qab haus huv.
Resveratrol yog ib qho tshwm sim los ntawm stilbene uas muaj feem xyuam ua kom muaj zog antioxidant.
Cov Lus Nug Txog Cov Txiv Laum
Cov Peanuts Zoo rau Poob Ua Lawm?
Peanuts tsis muaj calorie ntau ntau vim tias lawv txawj siv zog-tuab. Tab sis, yog tias koj saib koj feem, noj lawv yuav pab koj poob phaus . Cov kev tshawb fawb qhia tias cov neeg uas noj cov txiv ntseej thiab txiv laum huab xeeb yuav muaj cov kab mob hauv lub cev tsawg .
Tej zaum koj yuav xav tau li cas cov khoom noj uas muaj calorie ntau ntau tuaj yeem pab koj poob phaus. Ib feem ntawm vim li cas ho yog tias cov txiv laum huab xeeb siab noj qab nyob zoo, cov protein, thiab fiber, tsuas yog ib qho me me xwb txaus siab rau koj qhov kev tshaib plab thiab ua rau koj lub siab kom ntev dua. Tus yuam sij rau kev noj nqaij peanuts thiab poob ceeb thawj yog saib koj qhov kev pab cuam kom zoo zoo.
Lwm zaus koj tuaj yeem tshaib plab ntawm pluas noj, noj ib qho ounce ntawm txiv laum huab xeeb. Thaum nws ntxiv txog 166 tus calories rau koj txhua hnub kom tsawg, nws yuav pab koj tsim kom txog thaum koj noj mov tom ntej, thiab qhov no yuav pab tau koj kom tsis txhob noj ntau thaum noj zaub mov.
Tej zaum nws yuav zoo li khib me ntsis tias tib cov khoom noj yuav zoo rau poob thiab muaj nyhav. Tab sis thaum nws muaj tseeb, ob peb txiv laum huab cua yuav pab txo koj lub dag zog, lawv muab calorie ntau ntxiv thiab txhawb kom hnyav nce thaum noj mov ntau dua.
Yuav Ua Li Cas Yog Tias Kuv Allergic rau Txiv Laum?
Txiv laum huab xeeb yog tsis muaj dab tsi los noj. Lawv tsis muaj qhov txawv txav thiab lawv tuaj yeem ua phem heev. Yog tias koj tsis haum cov txiv laum xees koj yuav tsum tsis txhob muaj cov txiv laum thiab cov khoom ua nrog txiv laum. Qee cov neeg hnov mob zoo heev tias txawm tias cov txiv laum huab xeeb ua rau tuaj yeem ua rau muaj kev sib cav.
Qee leej neeg tsis haum cov txiv laum huab xeeb tau noj tsob txiv ntoo xws li almonds, walnuts, thiab cashews. Tab sis nws yog qhov zoo tshaj rau koj nrog koj tus kws kho mob tham ua ntej ntxiv cov ntoo ceev rau koj cov khoom noj. Yog xav paub ntxiv txog kev daws cov txiv hmab txiv ntoo (peanut allergies), nyeem cov lus qhia kev noj cov zaub tsis haum.
Xaiv thiab Khaws Cov Txiv Laum
Peanuts tseem nyob rau hauv lub shells tau roasted (nrog los sis tsis ntsev) los yog nyoos.
Lawv tuaj yeem cia nyob rau hauv chav sov li ib lub hlis los yog ob, tab sis txij li thaum lawv siab nyob rau hauv cov rog, lawv tuaj yeem siv rancid. Nws yog qhov zoo tshaj plaws khaws cov txiv laum huab xeeb hauv lub tub yees qhov chaw lawv yuav kav ntev txog ib xyoos, los yog hauv lub freezer qhov chaw uas lawv yuav ua kom zoo mus txog ob xyoos.
Yog tias koj tsis xav nrog lub plhaub, koj tuaj yeem yuav txiv laum huab xeeb uas tau muab khib nyiab. Lawv feem ntau qhuav qhuav los yog roasted nyob rau hauv cov roj, salted, thiab tej zaum yuav ua ke nrog lwm ceev. Roasted shelled ceev yog lub txee ruaj khov yog tias lawv nyob hauv ib lub taub ntim kaw. Thaum lub khob ntim lawm, nws yog qhov zoo tshaj plaws los khaws cov txiv laum huab xeeb hauv lub tub yees kom tswj lawv cov qab thiab qhov tob.
Txoj Kev Noj Qab Haus Huv Rau Cov Peanut
Peanuts yuav tau noj tawm ntawm tes ua khoom txom ncauj. Ib qho av qab ntawm txiv laum huab xeeb zoo zoo nrog cov kua los yog lwm daim tshiab cov txiv hmab txiv ntoo low-calorie xws li txiv moj coos, ib tus txiv duaj los yog ob peb lub txiv pos nphuab. Txiv laum huab xeeb yog siv ua noj ua haus thiab koj tuaj yeem pom lawv hauv cov txiv hmab txiv ntoo, raws li muaj cov kua txiv hmab txiv ntoo, los yog ntxiv rau cov khoom qab zib thiab cov tais diav. Thiab, ntawm chav kawm, txiv laum huab xeeb yog muab rau qhaub cij nyob rau hauv daim ntawv ntawm peanut butter.
Peanut Recipes
Lub Teb Chaws Peanut Board muaj qee yam zaub mov qab thiab noj qab nyob zoo:
- Kale & Roasted Nqaij Qaib Zaub Mov nrog Txiv Laum Vinaigrette
- Peanut Trail Mix
- Citrus Zaub xam lav nrog Mint thiab Txiv laum huab xeeb
Ib lo lus los ntawm
Peanuts yog cov muaj txiaj ntsig thiab muaj txiaj ntsim zoo rau kev noj qab haus huv. Noj khoom txom ncauj rau ob peb peanuts txhua txhua hnub los yog txaus siab rau cov txiv laum huab xeeb thiab cov txiv hmab txiv ntoo jelly noj su.
Qhov chaw:
King JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Tsob ntoo txiv ntseej thiab txiv laum huab xeeb ua cov khoom noj ntawm kev noj qab haus huv." J Nutr. 2008 Sep; 138 (9): 1736S-1740S.
Mattes RD, Kris-Etherton PM, Foster GD. "Feem ntawm txiv laum huab xeeb thiab tsob ntoo hnyav ntawm lub cev hnyav thiab noj qab nyob zoo rau cov neeg laus." J Nutr. 2008 Sep; 138 (9): 1741S-1745S.
Tebchaws Asmeskas Zaub Mov thiab Tshuaj Yeeb Tshuaj. "FDA Cov Neeg Muaj Cai Txais Kev Noj Qab Haus Huv." Kho lub yim hli ntuj 11, 2016.