Calories nyob Peas thiab Lawv Cov Kev Noj Qab Haus Huv
Peas tawm ib qho muag, qab qab zib thiab muaj peev xwm ua hauj lwm ntxiv rau cov khoom qab zib, tais diav, thiab chav noj mov. Lawv muaj ntsis nyob rau hauv cov carbohydrates thiab muab ib qho zoo ntawm cov roj ntawm ib qho kev pab.
Cov hom qoob mog qab zib tshaj plaws yog ntsuab vaj (lus Askiv peas) thiab cov lus Fabkis zoo nkauj. Lawv yuav tsum tsis txhob meej pem nrog daus peas los yog qab zib snap peas, uas yog cov ncuav qab zib pods uas tshwm sim thiab muaj me me peas sab hauv.
Fresh plhaub taum mog yog nkag tau yooj yim tshaj plaws nyob rau hauv ob lub kaus poom thiab khov vim lawv poob qab sai sai tom qab tua tau.
Ncov lub caij yog lub Plaub Hlis thiab Lub Tsib Hlis, tab sis cov kaus poom thiab cov khov nab kuab muaj nyob rau txhua lub xyoo ntev.
| Peas Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1/2 khob khov, ua tsis ntxiv ntsev ntxiv (80 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 42 | |
| Calorie los ntawm roj 3 | |
| Tag Nrho Rog 0.3g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potassium 88mg | 3% |
| Carbohydrates 7.22g | 3% |
| Dietary Fiber 2.5g | 10% |
| Qab 3.7g | |
| Protein 2.8g | |
| Vitamin A 34% · Vitamin C 29% | |
| Calcium 5% · Iron 11% | |
* Raws li 2,000 calorie diet | |
Peas yog cov calorie ntau ntau thiab muaj tsawg tus carbohydrate (tsawg dua ib zaug ntawm cov txiv hmab txiv ntoo) .Nyob ib nrab khob ntawm peas muaj 42 calorie, 7 grams carbohydrate, thiab 2.5 grams fiber, pab rau li ntawm 10 feem pua ntawm koj cov fiber ntau hnub xav tau.
Kev Noj Qab Haus Huv Ntawm Cov Peas
Peas yog ib qho zoo heev ntawm vitamin C , vitamin K, manganese, thiab feem ntau ntawm cov vitamins B, tshwj xeeb tshaj yog thiamin (B1).
Thiam yog ib qho tseem ceeb hauv kev pab tso tawm cov hluav taws xob los ntawm cov carbohydrates thiab cov protein.
Peas kuj yog ib qhov chaw muaj vitamin A zoo heev, muaj 34 feem pua ntawm koj cov kev tu ncua txhua hnub, thiab lutein hauv ib nrab khob. Vitamin A thiab lutein yog ib yam tseem ceeb ntawm kev mob hauv qhov muag. Tsis tas li ntawd, peas yog ib qhov zoo magnesium, phosphorous, hlau, zinc, thiab tooj liab.
Lawv kuj muaj qee yam phytonutrients , xws li lub npe hu ua polyphenol uas yog hu ua coumestrol, uas tej zaum yuav muaj cov khoom tshwj xeeb los tiv thaiv khees-xaws, thiab saponins, uas ua haujlwm nrog lwm cov phytonutrients hauv cov peas ntsuab los tua cov tshuaj tiv thaiv insulin. Ob leeg muaj antioxidant thiab anti-inflammatory zog.
Thaum kawg, peas muaj cov micronutrient molybdenum, uas pab cov metabolism hauv cov nqaijrog, DNA, yeeb tshuaj, thiab toxins.
Lus Nug Txog Cov Peas
Muaj pes tsawg calorie pea kua?
Cov calorie ntau ntau hauv cov kua zaub yog sib txawv raws li seb nws puas tau npaj nrog nqaij, xws li cov nqaij npua los yog nqaij npuas. Feem ntau hais lus, ib khob ntawm cov kua qab zib muaj 185 calories, 4 grams rog, 27 grams carbohydrate, 4 grams fiber, 11 grams protein, thiab 965 mg sodium. Nco ntsoov thaum nriav cov kaus poom kua zaub, raws li cov ntsiab lus sodium tau siab heev. Thaum ua tau, npaj kom yuav kua zaub sodium tsawg tsawg los yog xav txog kev ua rau koj tus kheej.
Dab tsi yog qhov calories hauv isabi peas?
Nyob ntawm tus neeg tsim, yogabi peas muaj nyob ntawm 100-130 calorie nyob rau hauv ib qho ounce serving. Ib qho ounce los sis peb caug grams txhais mus txog ib lub khob (1/4) khob.
Dab tsi yog qhov txawv nruab nrab ntawm peas thiab phua peas?
Split peas yuav ua tau ntsuab los yog daj. Ntsuab phaj peas yog shelled peas uas tau raug ua tiav.
Ua kom ib qho phom pea, ntsuab pea yog cais thiab qhuav. Cov hom ntsuab peas yog cog rau cov ziab. Split peas ua raws li hom kab plaub nrog lub sijhawm ua kev yoo mov thiab tsis tas yuav tsum tau ua ntej ntub dej.
Noj thiab Khaws Tsiaj Ntawv
Kwv yees li 95 feem pua ntawm cov taum mog ntsuab siv hauv Teb Chaws Asmeskas yog cov khov los yog cov kaus poom. Qhov no yog vim hais tias lawv yuav poob qab tsw tom qab raug tua. Yog tias koj pom cov neeg tawg rog tshiab rau kev yuav, twv yuav raug muab rau lawv sim.
Xaiv me me, tshiab taum pods uas yog ntsuab ntsuab. Lawv yuav tsum plump thiab moist thiab tsis tuaj daj.
Ua noj thiab ua hauj lwm rau lawv kom sai li sai tau - lub qab lawv, zoo dua lawv yuav saj.
Yog tias koj tsis tuaj yeem siv lawv tam sim ntawd, cia lawv nyob hauv lawv cov pods hauv lub tub yees. Tos kom npog lawv kom txog thaum koj noj lawv.
Cov khov nab kuab thiab cov kaus poom tuaj yeem nyob twj ywm tshiab kom txog hnub lawv zoo tshaj plaws-dhau hnub. Yog tias koj siv cov kaus poom zaub poom, nco ntsoov yaug lawv ua ntej siv kom tshem tawm qee cov sodium. Yog tias ua tau, yuav tau cov khov khov dua cov kaus poom vim lawv yuav tsis muaj ntsev.
Txoj Kev Noj Qab Haus Huv Rau Cov Peet
Peas yog qhov zoo tshaj plaws los ntawm steaming kom txog thaum kev sib tw, tab sis tsis dhau soft, siav al dente. Peas muaj peev xwm tseem yuav pureed kom dips los yog siv nyob rau hauv soups thiab stews. Lawv kuj yog ib qho zoo sib ntxiv rau tag nrho cov tais diav, uas yog muab cov khoom noj loj rau me me rau hauv ib qho kev pab me me.
Zaub mov txawv nrog Peas
Peas ntxiv tsw, kev ntxhib los mos, xim, thiab ntim hauv cov khoom noj khoom haus loj. Tshaj tawm tswv yim nrog koj cov peas thiab xwv kom lawv mus rau saum koj toast, los yog cia li pov rau lawv hauv lub xeem feeb los qhuas koj cov pluas noj.
- Txiv maj phaub Nplej Mov nrog cov ntses thiab Peas
- Sweet Pea Crostini
- Hearty Beef Stew
> Qhov chaw:
> 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: 633.
> Linus Pauling lub koom haum. Micronutrients rau Kev Noj Qab Haus Huv. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf