Calories nyob rau hauv cov Pij Xam Qab Zib thiab Lawv Cov Kev Noj Qab Haus Huv
Txawm hais tias qos qos yaj ywm kuj yog mus rau tuber tsev neeg, lawv txawv dua li cov qos yaj ywm dawb, ob qho tib si nutritionally thiab nyob rau hauv tsos. Raws li piv rau cov qos yaj ywm dawb, cov qos yaj ywm qab qab qis qis rau ntawm daim ntawv qhia kev lag luam glycemic, lub ntsiab lus lawv yuav nce ntshav qab zib ntawm qeeb qeeb qeeb. Lawv kuj muaj tsawg dua qhov calories thiab carbohydrate thiab muaj ntau cov vitamin A thiab fiber ntau dua cov qos yaj ywm.
Sweet potatoes yog chock-tag nrho ntawm cov as-ham, packing nyob rau hauv ntau cov vitamins thiab minerals. Lawv kuj muaj cov nplua nuj nyob rau hauv carbohydrates. Yog li, yog tias koj tab tom nrhiav kom saib xyuas koj cov kab mob carbohydrate kom tsawg, nws yog ib lub tswv yim zoo kom muaj peev xwm kom tau meej tias cov carbohydrates hauv qos qos yaj ywm.
| Cov Qos Muaj Zog Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1 qib (2 "dia, 5" ntev, nyoos) (130 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 112 | |
| Calories los ntawm Fat 2 | |
| Tag Nroj Hlab 0.1g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 72mg | 2% |
| Tshuaj Txhaum 438mg | 9% |
| Carbohydrates 26.2g | 10% |
| Kev noj haus fiber ntau 3.9g | 15% |
| Qab Zib 5,4g | |
| Protein 2g | |
| Vitamin A 270% · Vitamin C 25% | |
| Calcium 2% · Iron 4% | |
* Raws li 2,000 calorie diet | |
Ib nrab qos qos yaj ywm muaj txog 112 calorie ntau ntau thiab 26 grams carbohydrate (sib npaug rau ob lub ncuav ntawm ob lub ncuav). Cov qos yaj ywm hauv qab zib kuj muaj cov nplua nuj nyob hauv cov roj, khwv yees li ntawm 15 feem pua hauv ib qhov nruab nrab. Ib qho khoom noj muaj ze li ntawm peb zaug ntawm txhua hnub uas pom zoo kom noj cov tshuaj vitamin A, nyob rau hauv li ntawm 18,443 IU hauv ib nrab qes qos yaj ywm.
Kev Noj Qab Haus Huv Ntawm Cov Khoom Noj Qab Haus Huv
Qab zib qos yaj ywm yog ib qho zoo heev ntawm cov nroj tsuag ntawm cov vitamin A. Vitamin A yog ib qho tseem ceeb heev uas yuav tsum muaj roj vitamin uas yog ib qho tseem ceeb ntawm kev tswj kev qhov muag thiab yog qhov tseem ceeb rau kev tiv thaiv kab mob. Vitamin A kuj yog ib qho tseem ceeb hauv kev loj hlob ntawm tes.
Sweet potatoes kuj yog ib qhov chaw zoo ntawm carotenoids, lutein thiab beta carotene, thiab cov vitamin C, uas nws antioxidant cuam tshuam yuav pab tau peb pawg ntseeg ntawm kev puas tsuaj.
Tsis tas li ntawd, lutein thiab beta carotene tseem ceeb rau kev kho mob qhov muag. Sweet potatoes yog ib qhov zoo ntawm manganese, zoo li vitamin B6 thiab potassium, thiab ib qhov zoo ntawm tooj, thiab fiber. Cov phyightutrients hauv cov qos yaj ywm qab zib kuj tau pom tias muaj cov khoom txeem rau.
Cov Lus Nug Txog Cov Khoom Noj Qab Haus Huv
Muaj pes tsawg calorie ntau ntau hauv qos yaj ywm qab zib?
Sweet qos fries muaj xws li tib tus nqi ntawm calories li dawb qos fries fries. Qhov sib txawv yog tias cov qos yaj ywm no muaj ntau cov vitamin A ntau dua li cov qos yaj ywm thiab lawv muaj qis glycemic index, uas txhais tau tias lawv yuav nce ntshav suab thaj ntawm qeeb qeeb qeeb. Ib thawm peb-ounce kev qab zib ntawm cov qos yaj ywm, muaj li ntawm 160 calories, 8 g roj, thiab 23 grams carbohydrate. Nco ntsoov, tias ib sab qos yaj ywm fries ntawm ib lub tsev noj mov yields txog 350-450 calories, 20 grams rog, thiab 50 grams carbohydrate.
Calories muaj pes tsawg xyoo?
Ib khob ntawm cov khoom noj muaj li ntawm 158 calories, whereas ib khob qos yaj ywm muaj qab zib muaj txog 114 calories. Yog li, yam muaj xws li 44 yam calories dua li qos qos yaj ywm rau ib qho kev sib npaug.
Xaiv thiab Khaws Ntoo Qab Zib
Sweet potatoes yog sweeter tshaj yams, tab sis lawv muaj peev xwm siv tau sib hloov.
Lawv tuaj nyob hauv ob hom: ib qho uas muaj cov kab mos qhuav me me (zoo li lub pob paj), dawb los yog Cuban qab zib, thiab lwm yam uas muaj ib tsos tsaus tsawv txiv kab ntxwv thiab moist cev nqaij thiab zoo dua hauv qab zib. Hom no yog hu ua liab qos liab. Ob qho tib si ntau tau tuab tawv uas ntau nyob rau hauv cov xim, los ntawm lub teeb ziab rau xim av liab.
Xaiv cov qos yaj ywm uas hnyav thiab khov kho tawv nqaij thiab ob peb lub qhov muag. Txhob cia cov qos yaj ywm uas muaj cov hlav, cov chaw muag muag, cov kab nrib pleb, los yog cov tawv nqaij.
Koj tseem tuaj yeem yuav nqus tau cov qos yaj ywm uas muaj suab thaj, uas feem ntau pom muaj nyob rau hauv ib qho kev sau qoob los yog suab thaj. Rau cov uas muaj, xaiv cov tsis txawv ntau vim tias nws muaj tsawg dua cov suab thaj thiab carbohydrate.
Ntsig, muas khov qos yog tias koj tsis siv lawv tam sim ntawd. Tsuas ncu los yog sau lawv rau ib qho yooj yim thiab nquag pluav sab phaj. Feem ntau, cov khoom noj khov uas tuaj yeem tuaj yeem nyob hauv lub tub yees kom txog ib xyoos. Xyuas seb qhov yuav zoo tshaj plaws hnub twg yog xav paub ntxiv.
Tsis txhob cia cov qos yaj ywm nyoos hauv lub tub yees. Xwb, muab cia rau hauv qhov chaw tsaus ntuj ntawm 50-65 degrees Fahrenheit. Feem ntau cov qos yaj ywm yuav kav txog ib lub hlis li no, ntev dua. Txhob ntxuav cov qos yaj ywm kom txog thaum lawv npaj txhij siv.
Txoj Kev Noj Qab Haus Huv Rau Txoj Kev Npaj Qos Yaj
Ntxiv cov qos yaj ywm qab zib rau koj qhov kev npaj pluas noj rau cov vitamins thiab fiber ntau, glutens tsis pub muaj qhov twg los ntawm cov carbohydrates. Qab zib qos yaj ywm muaj peev xwm muab boiled, ci, roasted, grilled, whipped, pureed, thiab, tsawg dua hom phiaj, kib. Lawv tuaj yeem pab ua zaub mov los yog pov rau hauv cov zaub nyoos, cov kua qaub, cov qhob cij thiab cov qhob cij. Ua kom lawv ntsim los yog me ntsis qab zib los ntawm kev siv cinnamon thiab nutmeg kom qab lawv.
Yuav kom txuag tau sijhawm, koj tuaj yeem ua tau 'ci' rau koj lub qos yaj ywm hauv lub microwave. Daim tawv nqaij yuav tsis ua crispy, tab sis tseem yuav qab.
Yog tias koj mashing los yog qos koj cov qos yaj ywm qab, hla cov khoom xyaw xws li hnyav, kua txiv kab ntxwv, thiab ntxiv ib co rosemary thiab Parmesan es tsis txhob cia lub flare savour.
Ua ib qho mocked "qos yaj ywm mis nyuj Fry" hauv qhov cub los ntawm ci lawv ntawm kev kub siab nrog qee cov tshuaj ntsuab thiab cov txuj lom.
Zaub mov txawv nrog Sweet Potatoes
Sim siv qos yaj ywm qab zib rau pluas tshais, pluas su, los yog noj hmo. Lawv yog ib qho yooj yim, pheej yig thiab muaj ntau yam khoom noj uas yuav muab tso rau hauv txoj kev npaj zaub mov noj qab nyob zoo.
- Sweet Qos Yaj
- Sweet Potato Toast nrog Ginger-Zib Ntab Almond Butter
- Kale thiab Lentil Stuffed Qab Zib Qos
- Sweet Potato thiab Cabbage Liab
Lo Lus Ntawm
Sweet potatoes yog cov zaub mov zoo thiab cov zaub mov qab uas yooj yim los npaj thiab muaj txhua xyoo ntev. Yog tias koj tab tom nrhiav ib qho chaw tagnrho txhua yam uas zoo tshaj plaws ntawm cov carbohydrate uas yog gluten dawb thiab chock-tag nrho ntawm kev noj haus, tom qab ntawd tau ua noj nrog qos qos yaj ywm. Caw, grill, mash, ci, los sis ncuav rau lawv, tab sis raws li tag nrog cov zaub mov nco ntsoov khaws koj cov khoom noj.
> Qhov chaw:
> Failla ML, Thakkar SK thiab Kim JY. Nyob rau hauv vitro bioaccessibility ntawm beta-carotene nyob rau hauv txiv kab ntxwv fleshed qos qos (Ipomoea batatas, Lam.). J Agric Food Chem . 2009 Nov 25; 57 (22): 10922-7. 2009.
> Harvard Kev Noj Qab Haus Huv. Glycemic Performance index thiab glycemic load ntawm 100+ cov khoom noj.
> Linus Pauling lub koom haum. Micronutrients rau Health.http: //lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> 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: 687-689.
> USDA Teb Chaws Kev Noj Qab Haus Huv Database rau Kev Siv Lus 28.