Koj yuav tau hnov qee cov lus ceeb toom tawm tsam muaj. Muaj qee leej hais tias txiv tsawb kom koj nce phaus, hos lwm tus hais tias bananas yog kev rau poob. Leej twg thiaj yog thiab koj xav paub dab tsi yog tias koj suav cov calorie ntau ntau ?
Cov Lus Hais Txog Txog Cov Poj Nyuaj Los Lawm lossis Poob Poob
Ua ntej peb tham txog lub luag hauj lwm tsawb yuav ua rau pab koj nce lossis poob phaus, cia peb tham txog yam uas koj tau hnov.
Dab tsi ua rau cov neeg sawv cev ntawm txhua sab ntawm qhov teeb meem thov, thiab lawv lub laj thawj yog dab tsi?
- Cov neeg ceeb toom tawm tsam kev noj tsawb vim kev ntshai ntawm qhov hnyav nce siab yog qhov tswv yim rau ntawm cov ntsiab lus carbohydrate, tshwj xeeb yog qab zib. Txiv tsawb yog cov siab zoo nyob rau hauv qab zib uas tig mus rau lub cev muaj roj ntau dua sai dua lwm cov khoom noj.
- Lwm qhov laj thawj ntawm kev sib tw tsoo tau yog tias lawv cov calorie suav muaj ntau dua lwm cov txiv hmab txiv ntoo. Ib lub khob ntawm cov kua txiv hmab txiv ntoo muaj txog 60 calorie ntau npaum li cas thaum lub khob ntawm txiv tsawb tais muaj 135 calorie ntau ntau.
- Cov kws kho mob hauv cov pab pawg neeg tua tsiaj tau hais tias cov txiv hmab txiv ntoo uas tau ntim khoom muaj cov roj zoo thiab cov calorie ntau ntau rau noj haus zoo thiab muaj kev noj qab haus huv. Cov kua qab zib tsis siab tshaj piv rau cov khoom noj uas muaj suab thaj ntau-xws li ncuav qab zib thiab cov khoom qab zib-thiab tsawb yeej muaj txiaj ntsig zoo ntxiv ntawm fiber.
- Qee leej neeg txawm hais tias koj tuaj yeem noj ib qho tsis ntau ntawm cov txiv tsawb (lossis txiv hmab txiv ntoo) thiab tsis nce phaus vim cov txiv hmab txiv ntoo ntawd zoo rau koj-nws muaj vitamins, minerals, thiab cov khoom noj muaj roj.
Cov Kev Kawm Lij Hais Li Cas?
Muaj tsis muaj pov thawj tseeb tias bananas ua rau koj nce lossis poob phaus. Raws li nrog txhua yam khoom noj, lo lus nug seb puas noj mov ib tug txiv tsawb yuav ntim rau ntawm phaus los yog yaj lawv tawm los ntawm cov calorie ntau ntau thiab muaj pes tsawg calorie koj kub.
Kev txiav txim rau koj tus kheej
Txawm hais tias koj xaiv qhov tsawb-qhov ua rau-qhov hnyav-nce lossis lub txiv tsawb-rau-qhov hnyav-poob ntawm qhov laj kab tawm ntawm koj nyiam thiab lwm yam khoom noj, tiam sis feem ntau, bananas yuav ua tau zoo noj khoom txom ncauj.
- Txiv tsawb yog filling (ntau tshaj cov khoom noj txom ncauj) tab sis tsis tas yuav yog raws li ua kua.
- Bananas yog noj zoo.
- Bananas muaj calorie ntau ntau, thiab calorie ntau ntau yog qhov tsis muaj lub hauv paus. Cov khoom tsis yog "cov zaub mov pub dawb" uas koj yuav tsum mus nrog cov neeg mob. Noj cov txiv tsawb yog ib qho khoom noj txom ncauj zoo, tab sis yog tias koj ntxiv peb lub txiv tsawb loj rau koj cov zaub mov noj txhua hnub, koj yuav noj ntau tshaj 350 calorie ntau ntxiv.
Xav hloov , tsis ntxiv thaum koj xav tias qhov twg ntxiv cov tsawb rau koj cov khoom noj. Yog tias muaj kev hloov rau ntau cov khoom noj txom ncauj, lawv tuaj yeem ua tau kom muaj kev noj qab haus huv. Tsuas ntxiv rau lawv noj, nrog rau cov khoom noj, ntxiv calories.
Cov Lus Qhia Txog Zaub Mov
Ib tug txiv tsawb nruab nrab (7-8 inches ntev) muaj li 105 calories, ib nrab ib hom roj, 27g carbs, 3g fiber, 14.5 g suab thaj, thiab 1g protein. Bananas yog chock tag nrho ntawm cov as-ham, lawv kuj yog qhov chaw zoo ntawm potassium (rau lub plawv mob) thiab vitamin C (ib qho kev ua kom muaj zog.) Yog ib qho kev zoo nkauj ntxiv, cov potassium hauv tsawb yog qhov zoo rau cov plaub hau huv . Tab sis tsis txhob overdo nws. Ntau npaum poov tshuaj tuaj yeem ua rau cov plaub hau tsis tau .
Lwm Cov Nyiaj Tau Los ntawm Tsoomfwv
Txawm tsis yog ib qho "superfood" zoo li blueberries lossis broccoli, bananas tej zaum yuav muaj txiaj ntsig tshaj li qhov khoom noj txom ncauj uas ntuj tsim.
Nyob rau hauv ib txoj kev tshawb nrhiav, txhua txhua hnub ntawm cov tsawb yeej nce cov ntshav qab zib thiab lipid profiles rau cov neeg uas muaj hom 2 mob ntshav qab zib, thiab hom 2 mob ntshav qab zib nce zuj zus li kev rog yog nce hauv cov teb chaws tsim.
Ib Lo Lus Txog Txiv tsawb Chips
Thaum bananas yuav ua rau kev xaiv noj qab nyob zoo noj tsis haum, cov txiv tsawb chips tsis yog. Lawv tau tsawb uas tau sib sib zog nqus kib thiab doused hauv qab zib, aka cov khoom noj khoom haus . Ib nrab ib-nrab khob liab txiv tsawb chips muaj txog 210 calories thiab 12.5g rog. Ntxaum cov kua txiv hmab txiv ntoo yog qhov zoo dua.
Txiv tsawb cov khoom noj txom ncauj
Sim thiab txaus siab rau cov pluas noj thiab khoom noj txom ncauj uas siv cov tsawb:
- Nrog oatmeal: Sim slicing li tej txiv tsawb thiab ntxiv rau koj sawv ntxov oatmeal . Koj tuaj yeem tshuab tau cov txiv hmab txiv ntoo thiab ntxiv nws cov oatmeal thaum nws cooks.
- Raws li cov cinnamon-sprinkled khoom noj txom ncauj: Bananas zoo nrog cov cinnamon. Cia li hle ib daim, plua plav nws nrog cinnamon, thiab mus rau hauv nroog.
- Cov kua mis nyeem qaub: Koj tuaj yeem sib tov sib xyaw txiv tsawb rau cov roj dawb-dawb cov kua Greek yogurt nrog rau qee tus cinnamon thiab tsis muaj calorie sweetener. Koj tuaj yeem txheej txheej txiv hmab txiv ntoo thiab yogurt nrog qee cov kua roj cereal thiab qos yaj ywm almonds.
- Raws li khov npib: Muaj neeg coob nyiam cov kev ntxhib los mos uas khov khov. Nws kuj siv sij hawm ntev me ntsis noj uas txhais tau hais tias koj yuav muaj peev xwm xav zoo tag nrho los ntawm lub sijhawm koj noj tas. Sab saum toj koj cov txiv tsawb npib nrog Strawberry yogurt thiab txhoov peanuts ua ntej khov rau lawv - nws zoo li cov txiv hmab txiv ntoo zoo deconstructed txiv tsawb phua.
Hauv Qab Kab
Muaj tsis muaj pov thawj tias bananas ua rau hnyav nce lossis poob phaus. Xwb, nws tseem ceeb heev kom paub tseeb tias bananas muaj calorie, thiab calorie ntau ntxiv. Raws li kev noj qab haus huv, bananas tej zaum yuav noj ntau dua ntau txoj kev xaiv nrog tib lub xov tooj calorie ntau ntau thiab yuav ua tau zoo hloov rau cov khoom noj suab thaj. Tib lub sij hawm, tsuas ntxiv cov tsawb raws li koj tau noj ntxiv calories uas tuaj yeem ua rau phaus ntxiv hauv lub sijhawm. Yog tias koj nyiam txiv tsawb, txaus siab rau lawv ua ib feem ntawm kev noj zaub mov zoo.
> Qhov chaw:
> Cressey, R., Kumsaivai, W., thiab A. Mangklabruks. Txhua Hnub Kev Txom Ncuav Tsum Ua Zoo Tshaj Kho Cov Ntshav Ntshav thiab Lipid Profile hauv Hypercholesterolemic Cov Kev Kawm thiab Nce Ntsig Serum Adiponectin nyob Hom 2 Diabetes Patients. Indian Journal of Experimental Biology . 2014. 52 (12): 1173-81.