Piv cov ntawv qhia kev noj zaub mov thiab kawm seb yuav ua li cas
Cov me me ntawm taum thiab lwm yam kab uas zoo li noob taum thiab lentils yog nyob rau hauv South Beach noj zaub mov thiab lwm cov khoom noj txom ncauj tsawg. Noj cov khoom qab zib yog kev pom zoo rau kev noj haus zoo vim tias lawv yog ib qhov zoo ntawm cov fiber ntau, cov hmoov nplej uas tiv taus , thiab ntau cov khoom noj thiab phytonutrients. Lwm yam tshaj cov zaub tsis zoo, lawv yog cov kab mob tsawg tshaj plaws (cov ntshav qab zib-raising) ntawm cov carbohydrates vim tias lawv cov hmoov txhuv nplej siab los yog maj mam absorbed lossis resistant rau absorbed hauv cov hnyuv me.
Qhov kev pom zoo me me yog 1/3 rau 1/2 khob.
Legumes rau Tag nrho cov Phaj ntawm Sab Qab Teb Tshav Puam
Ntawm no yog qee cov legumes uas zoo rau txhua theem ntawm South Beach noj zaub mov, lossis lwm yam khoom noj uas tsis muaj phom sij. Sib piv cov calories, carbs, protein, thiab fiber ntau kom pom qhov zoo tshaj plaws rau koj kev xav tau.
Kev Noj Haus Haus rau Mature, Siav, Ncaws Pob Ntseg (1/2 khob)
| Calories (g) | Carbs (g) | Protein (g) | Fibre (g) | |
| Adzuki taum | 147 | 28.5 | 8.65 | 8.4 |
| Dub noob taum | 114 | 20.4 | 7.6 | 7.5 |
| Dub-eyed peas | 99 | 17.8 | 6.6 | 5.6 |
| Cov taum Broad (fava taum) | 94 | 16.7 | 6.5 | 4.6 |
| Chickpeas (garbanzo taum) | 134 | 22.5 | 7.3 | 6.2 |
| Edamame | 94 | 6.9 | 9.2 | 4 |
| Fabkis taum | 114 | 21.3 | 6.2 | 8.3 |
| Great Northern taum | 104 | 18.7 | 7.4 | 6.2 |
| Ntsuab peas | 67 | 12.5 | 4.3 | 4.4 |
| Raum taum | 112 | 20.2 | 7.7 | 5.7 |
| Lentils | 115 | 20 | 8.9 | 7.8 |
| Lima taum | 108 | 19.6 | 7.3 | 6.6 |
| Mung taum | 106 | 19.3 | 7.1 | 7.7 |
| Navy taum | 127 | 23.7 | 7.5 | 9.6 |
| Pinto taum | 122 | 22.4 | 7.7 | 7.7 |
| Soybeans | 148 | 7.2 | 15.7 | 5.2 |
| Split peas | 116 | 20.7 | 8.2 | 8.1 |
| Dawb taum | 124 | 22.5 | 8.7 | 5.6 |
Legumes kom tsis txhob nyob rau ntawm Low-Carb Diets
Txav deb ntawm cov taum uas muaj kaus poom nrog suab thaj los yog lard.
Ntsuab peas yog suav hais tias yog zaub ntug hauv plawv thiab tsis pub nyob rau hauv theem ib ntawm South Beach noj mov , tab sis lawv suav tias yog cov hmoov txhuv nplej siab ua haujlwm nyob rau theem ob thiab peb.
Peanuts yog ib qho tshwj xeeb ntawm legumes thiab nyob rau sab qab teb puam noj thiab yuav luag txhua qhov txhia chaw uas lawv tau pom tias yog ib lub noob txiv . Qhov loj me me nyob rau sab qab teb puam noj yog ntawm 2/3 oz.
thiab 1 oz. thiab txiv laum huab xeeb yog pub rau txhua theem ntawm kev noj haus. Ob dia txiv lauj kaub butter (tsis muaj suab thaj los yog roj ntxiv) yog xam tias yog ib qho khoom noj.
Nyob kas poom kua zaub ua Sij Lawm
Nco ntsoov tias feem ntau hauv cov kaus poom noob taum yuav nce ntshav qab zib ntau dua taum uas koj tsau thiab ua noj koj tus kheej. Txawm li cas los xij, qhov no tsis siv rau cov taum pauv, uas muaj tsawg tus carb suav thiab ib qho lag luam uas tsis tshua pom muaj glycemic, pib nrog. Dub taum pauv yog ib qho kev xaiv zoo rau ib lub noob qes me me uas tsis muaj lub zog ua rau cov daj daj tuaj.
Nws zoo dua los ntawm ntshav qab zib kom pom kev ua noj kom zoo rau koj tus kheej es tsis txhob siv cov kaus poom taum. Lub siab siv los tsim cov kaus poom taum lov ntawm cov hmoov txhuv nplej siab thiab ua rau nws siv tau yooj yim dua hauv peb lub cev. Tsis tas li ntawd, peb poob cov txiaj ntsim ntawm cov hmoov nplej siab tawv tiv thaiv uas yog naturally hauv taum ua nws txoj kev rau peb cov nyuv thiab pub cov kab mob uas muaj nyob rau hauv.
Yuav ua li cas ua noj taum
Tsis paub yuav ua li cas ua noj taum? Nws yog qhov yooj yim heev.
1. Xav txog kev soaking lawv. Nws zoo tshaj rau ntub koj taum ua ntej lawv ua noj vim nws pab koj lub cev zom lawv yooj yim dua thiab nws pab tau taum noj sai heev. Ntxiv ntsev rau lub cev ntub yuav pab lawv ua tau sai dua thiab ntau tus cwj pwm, tab sis ntsev yog xaiv tau.
Tsoos soaking. Txoj kev cai ua kom tsau yog 4 rau 12 teev hauv dej uas yog ob ntiv tes saum toj siab ntawm cov taum. Yog tias koj xav tau ntxiv ntsev, siv 1 tablespoon ib phaus ntawm taum ntawm cov ntsev nplua los sis 2 tablespoons coarse ntsev. Ntws thiab yaug cov taum ua ntej koj siv lawv.
Quick soaking. Yog tias koj maj, muab taum hauv dej uas yog ob ntiv tes saum toj, ntxiv ntsev yog xav tau, ces coj lawv mus rau ib qho dej. Thaum lawv tuaj mus rau lub khob, qhib lub cua sov tawm thiab cia lawv zaum li ib teev. Ntws thiab yaug ua ntej ua mov noj.
Yog tias koj xaiv tsis ntub koj taum, ntxiv rau ib teev los yog ob zaug rau koj lub sijhawm ua noj.
Xyuas kom lawv tas li nrog kua thaum ua noj.
2. Xaiv koj cov seasonings. Ntsev yog zoo xwb, tab sis xav sim nrog lwm cov seasonings kom sib xyaw nws.
3. Tham nrog lawv. Koj tuaj yeem siv qeeb-cooker, lub siab-cooker, los yog tsuas ua noj rau ntawm lub qhov cub. Rau stovetop thiab qeeb-cookers, npog lub taum nrog ob nti ntawm dej thiab noj lawv on tsawg. Ntawm lub qhov cub, nyob ntawm lub taum, nws yuav siv li ntawm 15 feeb thiab ob peb xuab moos. Nyob rau hauv lub qeeb-cooker, nws yuav siv sij hawm ntawm peb thiab rau teev. Cov taum yog ua tiav thaum lawv muaj kev sib tw tiam sis tsis yog tus cwj pwm.
4. Txuag lub kua. Koj siv tau cov kua noob taum tib yam nkaus li koj yuav nqaij qaib los sis zaub thiab nws cia li mus txog rau lub hlis.
Nco ntsoov tias ib lub khob ntawm taum qhuav yog ze peb khob ntawm taum lub taum.
> Qhov chaw:
> Clark, M. Yuav ua li cas Ua Tau Taum Beans. New York Times Ua noj ua haus.
> Tebchaws Meskas Chav Ua Haujlwm Saib Xyuas Kev Ua Qoob Haujlwm (USDA) National Nutrient Database rau Standard Reference, Tso 28, 2016.