Cov Kev Tsim Nyog, Cov Kev Pab, Lub Tswv Yim Npaj Noj, thiab Tshaj Lij
Cov zaub mov nyoos nyoos yog raws li txoj kev ntseeg tias cov khoom noj thiab cov khoom noj tsis muaj peev xwm pab tau koj kom ua tau zoo dua qub thiab tiv thaiv kab mob xws li mob plawv thiab cancer. Muaj qee cov neeg tuaj yeem hais tias ua noj ua haus cov dej hauv lub plab los yog "nyob noj mov" uas pab nyob rau hauv kev zom thiab nqus cov khoom noj.
Feem ntau, li ntawm 70 feem pua lossis ntau tshaj ntawm cov khoom noj muaj cov khoom noj nyoos.
Koj cov khoom noj mov ntawm cov zaub mov nyoos yog txiv hmab txiv ntoo, zaub, txiv ntseej, noob, thiab cov noob txhuv thiab taum. Maj mam sov cua sov yog xam tau tias qhov ntsuas kub tsis siab tshaj 118 degrees Fahrenheit. Txawm hais tias feem ntau cov neeg uas noj cov zaub mov noj cov zaub mov muaj vegan, qee qhov noj khoom noj, xws li cov mis nyuj, cheese ua los ntawm cov nqaij nyoos, lossis nqaij ntses los yog nqaij.
Cov txiaj ntsig
Cov neeg pab zaub mov feem ntau hais tias cov khoom noj nyoos muaj qee yam kev noj qab haus huv xws li:
- Ntxiv zog
- Tshaj tawm ntawm daim tawv nqaij
- Luj poob
- Txo kev pheej hmoo ntawm tus kab mob
Cov zaub mov nyoos tseem tsawg dua hauv cov calories, sodium, qab zib, roj rog, thiab roj tsawg tshaj li tus qauv American noj. Nws tseem yog ntau dua nyob rau hauv poov tshuaj, magnesium, folate, fiber, vitamin A, thiab antioxidants.
Cov fiber ntau hauv kev noj haus yuav pab kom koj muaj kev txaus siab thiab tiv thaiv kev quav cawv quav.
Qee cov khoom noj khoom haus hais tias nws yuav txo qhov mob vim yog cov tshuaj antioxidants hauv cov zaub mov thiab tsawg dua glycation end-products nyob rau hauv cov zaub mov tsis tau.
Kev tshawb nrhiav ntawm Raw Food Diet
Txawm hais tias muaj kev tshawb fawb txog cov zaub mov nyoos heev, txoj kev tshawb luam tawm hauv Phau Ntawv Qhia Kev Noj Qab Haus Huv qhia tias tom qab noj zaub mov nyuab nyoos feem ntau yuav ua rau muaj feem cuam tshuam txog kab mob hauv lub plawv. Cov neeg tshawb xyuas soj ntsuam cov txheej xwm kev noj haus ntawm cov neeg uas tau ua raws li cov khoom noj nyoos (tsawg kawg 70 feem pua khoom noj khoom haus) rau tsawg kawg yog ob xyoos.
Lawv pom tau hais tias tsuas yog 14 feem pua tau qib LDL roj thiab tsis muaj cov mob triglycerides.
Txawm li cas los xij, 38 feem pua ntawm cov neeg tuaj koom tsis tau cov vitamin B12 tsis zoo, thiab 51 feem pua tau nce qib homocysteine. Ob leeg tsis tshua muaj vitamin B12 thiab cov qib siab ntau homocysteine yog suav tias yog kev ywj pheej ywj pheej rau cov kab mob plawv.
Ib txoj kev tshawb luam tawm hauv Annals of Nutrition & Metabolism soj ntsuam kev sib raug zoo ntawm cov khoom noj khoom haus ntev ntawm cov khoom noj thiab lub cev qhov hnyav thiab pom tias lub cev qhov hnyav ntawm lub cev (BMI) tau qes dua li ntawm 14.7 feem pua ntawm cov txiv neej thiab 25 feem pua ntawm cov poj niam. Kwv yees li 30 feem pua ntawm cov poj niam uas tsis tau muaj hnub nyoog 45 xyoo tau ib nrab ua kom tiav cov amenorrhoea (tsis muaj cev ntas), tshwj xeeb yog cov uas noj 90 feem pua lossis ntau tshaj cov khoom noj nyoos.
Cov Khoom Noj Txwv
Yog xav paub seb dab tsi yog cov zaub mov uas feem ntau noj rau ntawm cov khoom noj nyoos, nyeem daim ntawv teev cov khoom noj kom noj rau ntawm cov khoom noj nyoos .
Cov Khoom Noj Kom Tsis Txhob
Qee cov taum nyoos tuaj yeem noj tau tom qab uas lawv tau ntub thiab hlav lawm, tab sis lwm tus, xws li lub raum, kua, thiab phaj taum, yog qhov tsis zoo noj.
Lwm cov khoom noj kom tsis txhob noj cov khoom noj nyoos muaj xws li:
- Buckwheat zaub
- Nceb
- Peas
- Qos yaj ywm
- Rhubarb nplooj
- Taro
- Cassava thiab cassava hmoov
- Parsnips
Raw Zaub Mov Noj Li Cas
Soaking thiab Sprouting. Cov nqaij nyoos, kab ntsaum, cov txiv ntseej, thiab noob muaj cov cheem tsis zoo uas muaj feem ntau ua rau ua noj.
Cov kev muab tshuaj yog tuaj yeem tso tawm los ntawm qhov ua kom lawv (germination) los yog tuaj yeem tawm lawv.
Germination yuav soaking hauv dej rau lub sijhawm ntau. Txawm hais tias qhov pom zoo los ntawm cov kabmob sib txawv los ntawm 2 xuab moos (rau cov nyiaj ntsuab) txog li ib hnub (rau taum mung), qee cov neeg ua zaub mov nyoos hais tias so rau hmo kom txaus thiab yooj yim dua. Nws yog ib qho tseem ceeb kom pib nrog qhuav, raw, zoo dua li cov noob organic, taum, legumes, los yog ceev.
Tso dej taum, ceev, legumes, lossis noob thiab muab tso rau hauv lub khob ntim. Ntxiv chav kub lim dej kom npog thiab soak ntawm chav kub thaum hmo ntuj. Cov taum mung, tab sis, yuav tsum tau puv 24 teev.
Yaug ob peb zaug ua ntej siv.
Nroj tsuag. Tom qab cov kab txiav, noob, noob taum, thiab legumes tuaj yeem tuaj yeem. Tom qab lawv tau tso dej thaum lub sij hawm kawg ntawm kev txiav cov kab mob, muab tso rau hauv ib lub khob rau lub cev. Tso lawv ntawm chav sov kom txaus rau lub sijhawm pom zoo. Cov noob, noob taum, los yog legume yuav qhib thiab lub sprout yuav loj hlob ntawm nws. Yaug lub noob txiv ntoo lossis cov noob thiab ntws zoo. Lawv tuaj yeem khaws cia rau hauv lub thawv cua txias rau hauv lub tub yees kom txog li tsib hnub.
Dehydrating. Cov zaub mov ua kom sov, tsis txhob siab tshaj 118 F, siv ib qho khoom siv hu ua lub cev qhuav dej kom sim cov hnub ziab kom qhuav. Dehydrators yog xa nrog cov thawv nrog cua sov rau cov zaub mov sov ntawm qhov kub thiab txias. Tus kiv cua hauv lub dehydrator thawb cua sov hla cov khoom noj, uas kis tawm ntawm cov tais. Dehydrators tuaj yeem siv los ua zaub, txiv lws sundried, chips kale, crackers, breads, croutons, thiab txiv hmab txiv ntoo leathers.
Blending. Cov khoom noj yuav muab sib xyaw los yog txhoov siv cov zaub mov los yog rab yaj phom los ua cov zaub mov rau cov txiv neej, pesto, kua zaub, hummus.
Fermenting. Cov khoom noj uas muaj fermented muaj xws li sauerkraut, raw txiv maj phaub yogurt, txiv hmab txiv ntoo kua zaub macadamia, thiab kimchi.
Juicing. Zaub thiab txiv hmab txiv ntoo yuav tsum tau kua.
Cov Khoom Siv Los Npaj Rau Khoom Noj Khoom Haus
- Riam - ua kom smoothies, kua, txiv ntseej milks
- Tus pas ntsuas kub - kom paub thaum lub sij hawm cua sov uas cov khoom noj nyob hauv qab qis dua 118 F
- Lub cev qhuav dej - ib qho khoom siv uas tshuab tau cua sov los ntawm kev noj zaub mov kom ntxiv tau qee qhov muag, chewiness, los yog crispness rau zaub mov
- Juicer
- Mini-rab (blender) - rau chopping los yog sib tsoo me me ntawm cov khoom noj
- Zaub mov processor
- Kauv Slicer - txiav zaub rau hauv kauv nruas
- Cov thawv loj los yog cov tais ntawm cov tais diav ntub thiab cog qoob, noob, thiab taum
- Mason rhawv zeb los yog sprouters
Puas yog cov Txiv Hmab Txiv Ntoo Raw thiab Veggies Diet Safe?
Ib qho kev txhawj xeeb ntawm cov neeg muaj cov khoom noj nyoos yog kev pheej hmoo ntawm kev noj haus, xws li vitamin B12, vitamin D, iron, zinc, thiab omega-3 fatty acids . Cov khoom noj nyoos tseem muaj peev xwm ua rau muaj pob txha tsawg.
Qee cov khoom noj ntau plab zom tom qab ua noj vim hais tias qhov fibrous feem puas lawm. Piv txwv li, cov txiv lws suav muaj peb zaug plaub zaug ntau dua li cov txiv lws suav. Kev sib xyaw ntawm cov tebchaw hauv zaub cob pob hu ua sulforaphanes yog maximized thaum zaub cob pob yog steamed nyob 140 degrees Fahrenheit.
Qee cov zaub mov nyoos muaj calorie, rog, thiab qab zib.
Ua noj tiv thaiv los ntawm kev noj zaub mov mob (xws li E.coli). Ib qho khoom noj nyoos tsis pom zoo rau cov poj niam cev xeeb tub, cov menyuam yaus, cov laus, cov neeg tsis muaj zog tiv thaiv kab mob, thiab cov mob uas muaj mob.
Cov neeg uas muaj ntshav qab zib los yog ntshav qab zib yuav tsum ceev faj txog cov khoom noj nyoos. Txawm hais tias cov antioxidants, zaub, thiab fiber yuav pab tau, ntau tshaj ntawm cov kua txiv hmab txiv ntoo yuav ua rau kom mob ntxiv.
Cov neeg uas muaj keeb kwm kev noj zaub mov tsis zoo los yog cov neeg tsis txaus siab yuav tau nrog lawv tus kws kho mob ua ntej sim ua khoom noj nyoos.
Lo Lus Ntawm
Cov khoom noj haus American yog tsawg rau cov txiv hmab txiv ntoo thiab zaub thiab muaj ntau cov tsiaj txhu thiab cov zaub mov tiav. Tau ntau cov txiv hmab txiv ntoo, zaub, thiab lwm yam khoom noj cog rau hauv peb cov pluas noj yuav tiv thaiv tej kab mob.
Txawm tias feem coob ntawm peb yuav tau txais txiaj ntsim los ntawm kev noj zaub mov ntau ntxiv, ua raws li 70 feem pua los yog ntau tshaj cov khoom noj khoom noj haus yuav tsum tau siv ntau lub dag zog thiab muaj qee qhov teeb meem (xws li kev pheej hmoo ntawm vitamin B12 deficiency, vitamin D deficiency, homocysteine, kev noj zaubmov, thiab kev qaug zog), yog li yog tias koj tab tom xav txog kev noj zaub mov, nrog koj tus kws kho mob tham seb nws puas yog txoj kev noj zaub mov zoo rau koj.
Yog tias koj xav noj cov zaub mov ntau dua, tiam sis tsis xav mus noj cov zaub mov noj tag nrho, pib qeeb los ntawm ib lossis ntau ntau cov zaub nyoos rau hauv koj cov pluas noj thiab nrhiav qhov seem uas ua haujlwm zoo rau koj .
> Qhov chaw:
> Fontana L, Yuam JL, Holloszy JO, Villareal DT. Cov pob txha tsis tshua muaj nyob rau hauv cov ntsiab lus ntawm ib tug neeg tsis noj nqaij ntev. Arch Intern Intern. 2005 Mar 28; 165 (6): 684-9.
> Cebnick C, Garcia AL, Dagnelie PC, Strassner C, Lindemans J, Katz N, Leitzmann C, Hoffmann I. Kev noj cov khoom noj nyoos mus ntev ntev yuav txuam nrog cov roj ntsha LDL roj thiab cov roj ntsha siab thiab cov roj ntsha muaj zog thiab tab sis kuj nrog cov ntshav siab homocysteine thiab tsis muaj ntshav qab hlav roj ntshav tsawg hauv cov tib neeg. J Nutr. 2005 Oct; 135 (10): 2372-8.
> Koebnick C, Strassner C, Hoffmann I, Leitzmann C. Qhov kev tshwm sim ntawm kev noj zaub mov nyoos ntev ntawm lub cev hnyav thiab kev hnyav hauv lub cev: cov txiaj ntsig ntawm daim ntawv nug lus nug. Ann Nutrition Metab. 1999; 43 (2): 69-79.
Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.