Tshem Tawm Thaum Tshav Kub Heev Cov Ntaus Nres
Kev noj zaub yog ib qho tseem ceeb ntawm kev noj zaub mov zoo. Cov neeg ua si thiab cov neeg muaj lub siab qoj ib ce to taub lawv yog ib qho tseem ceeb ntawm cov phytochemicals. Cov tshuaj no siv tshuaj lom antioxidant , raws li kev tshawb nrhiav ntev. Antioxidants yog cov tshuaj muaj zog tiv thaiv dawb radicals (cell-destroying atoms) hauv peb lub cev thiab pabcuam tiv thaiv kabmob. Vim yog qhov txiaj ntsig, noj zaub yog txuas rau qee zaum muaj kab mob cancer, mob plawv, thiab mob sib txawv.
Cooking Yuav Txhim Kho Cov Nutri Nutrient
Nws tau raug hais tias noj zaub nyoos muab cov khoom noj zoo tshaj plaws. Txawm hais tias qhov no yog rooj plaub rau cov veggies feem ntau, ua noj ua rau lub cev muaj zog rau cov zaub. Pom tau zoo thiab tsis zoo tswv yim hauv kev tshawb nrhiav tam sim no seb yuav npaj cov veggies li cas. Raws li ib tsab xov xwm tau tshaj tawm hauv Phau Tsom Cai Tshuaj Kev Noj Qoob Loo thiab Khoom Noj , cov tshuaj antioxidants muaj zog thaum cov zaub ua siav.
Muaj ntau cov zaub uas pom tau tias muaj cov txiaj ntsim zoo dua qub thaum noj zaub mov. Nws tshwm lig phytochemicals yog cuab rau hauv lub xovtooj ntawm phab ntsa tsis thov cua sov txoj kev. Yog li thaum noj zaub zoo zoo thiab pom zoo rau kev noj qab haus huv, kev ua noj zoo nkaus li ua rau qee lub cev ntau dua. Hauv qab no tsuas yog ob peb zaub uas tau txais txiaj ntsig los ntawm kev ua si:
- Txiv lws suav
- Broccoli
- Carrots
- Taub dag (nrog rau lwm cov taub qab ntuj)
- Asparagus
- Nceb
Txiv lws suav
Txiv lws suav yog scientifically labeled ib tug txiv hmab txiv ntoo, tab sis rau kev ua noj ua haus, lawv raug xa mus rau raws li ib tug zaub. Lawv yog cov cev xeeb tub thiab cov nplua nuj qhov chaw muaj vitamin C thiab lycopene. Lycopene yog phytochemical muab lub lws suav nws cov hawj liab liab nrog rau cov khoom muaj zog antioxidant.
Cov phau ntawv xov xwm ntawm Agricultural thiab Food Chemistry luam tawm ib txoj kev tshawb xyuas txog kev noj haus zoo ntawm kev ua noj txiv lws suav. Ntau yam kev sim siab tau ua rau cua sov txiv lws suav rau 88 degrees Celsius rau ob, 15, thiab 30 nas this. Vitamin C thiab lycopene qhov kev ntsuas tau ntsuas ntawm txhua lub sijhawm. Kev tshawb nrhiav pom tau hais tias kev poob qis hauv vitamin C, tiam sis hauv kev sib piv, muaj ntau yam qoob loo hauv cov qoob loo.
Chav ua noj los yog cov txiv lws suav yog cov txheej txheem nyiam ua noj ua ntej coj los noj ntau dua rau cov zaub mov noj. Kev tshawb fawb pom tias cov qoob loo yuav txo txoj kev pheej hmoo ntawm kev mob qog nqaij hlav, pab kho lub plawv mob, thiab ua rau lub cev tsis hnov mob.
Broccoli
Broccoli yog ib qho khoom noj qab haus huv uas muaj cov tshuaj antioxidant. Kev tshawb nrhiav tau qhia tias broccoli muaj phytochemicals, carotenoids, polyphenols, thiab glucosinolates. Nws tseem yog ib qhov chaw muaj lutein thiab tocopherol. Cov tshuaj chiv no yog pom tias yuav txo tau cov kab mob cancer los ntawm kev txo cov kev mob hauv peb cov hlab ntsha. Broccoli yog qhov zoo-paub tias yog ib qho khoom ua tsis zoo thiab cov roj hmab.
Cov Ntawv Tshawb Fawb Txog Kev Noj Zaub Mov thiab Khoom Noj Tshaj Thoob Ntiaj Teb Tshaj tawm ib tsab xov xwm seb yuav ua li cas ua zaub ua noj zaub mov ua rau muaj txiaj ntsim zoo. Nws tau txiav txim siab ntau hom kev kho cua sov txo tus nutrient theem ntawm tsib glucosinolate antioxidant compounds. Tib lub sijhawm, tseem ceeb hauv lutein, carotene, thiab tocopherols tau qhia tias ua zaub mov noj zaub mov. Nyob rau hauv qhov tseeb, ntev dua cua sov lub sij hawm muab tshaj txawm ntau.
Raws li kev tshawb fawb luam tawm hauv Cov Phau Ntawv Teev Tseg Cov Khoom Noj thiab Zaub Mov Chemistry , kev ua zaub mov ua zaub mov txhawb nqa kev tso tawm ntawm carotenoids. Carotenoids yog cov khoom xyaw bioactive uas tau pom muaj txiaj ntsig zoo thaum noj. Ua noj yog pom tias yuav ua rau cov theem no pab tau qhov muaj txiaj ntsim zoo rau cov zaub mov ntau dua. Broccoli yog hais kom muab cov khoom noj ntau tshaj plaws hauv carotenoids hauv American noj ntau tshaj lwm yam zaub zoo ib yam.
Chav ua noj thiab ua npuas npau npau yog cov txheej txheem nyiam ua noj ua haus kom carotenoids zoo li lutein thiab phytoene. Cov kev tshawb fawb pom tias phytoene txo txoj kev pheej hmoo ntawm prostate cancer, pab kho lub plawv mob, thiab thiaj li ua rau peb cov hlab ntsha.
Carrots
Carrots yog ib qho hauv paus zaub. Lawv yog cov nplua nuj ntawm beta-carotene, fiber, thiab ntau cov vitamins thiab minerals. Carrots muab cov kev pabcuam kev noj qab haus huv los ntawm kev noj qab haus huv vim feem ntau mus rau high vitamin A thiab beta-carotene.
Kev tshawb fawb luam tawm nyob rau hauv Cov Phau ntawv Journal of Agricultural thiab Food Chemistry tshuaj xyuas ntau hom kev ua noj ua haus ntawm cov nqi nplej ntawm carrots. Cov tshuaj tua kab mob antioxidant raug ntsuas tom qab ua haujlwm kub nyhiab, khaus, thiab kib. Carotenoids, polyphenols, glucosinolates, thiab ascorbic acid (vitamin C) tau soj ntsuam tom qab ua noj cov carrots.
Cov kev tshawb nrhiav pom tau hais tias boiling carrots nce tag nrho cov carotenoids (antioxidants) los ntawm 14 feem pua. Lwm txoj kev ua noj ua rau ua rau txo tus kab mob antioxidant nrog frying reflecting tus worst poob. Tag nrho cov tshuaj tua kab mob antioxidant (TAC) raug muab coj los sib piv thaum lub caij ua kev sib tw. Cov txiaj ntsim tau zoo ib yam li cov kev tshawb fawb ua ntej pom hais tias muaj kev nce ntxiv ntawm carrot TAC thaum heated rau 130 degrees Celsius rau 20 feeb.
Boiling carrots muab khaws cia rau cov vitamin C thiab carotenoids. Nws tau pom zoo kom siv hom kev ua noj ua haus zoo tshaj plaws rau carrots thiab tag nrho cov zaub kom zoo los yog txhim kho cov khoom noj haus thiab cov tshuaj tua kom zoo.
Taub dag
Pumpkins muaj rau tsev neeg Cucurbita thiab tej zaum koj yuav xav tsis thoob mus nrhiav tau lawv yog txiv hmab txiv ntoo. Vim hais tias lawv tsis muaj qab zib thiab ntau lub savory, cov taub dej tau sau cov zaub rau cov hom phiaj ua noj haus. Cov taub kuj muaj feem xyuam rau lub caij ntuj no, taub, thiab cantaloupes.
Raws li kev tshawb fawb, taub yog ib qho zoo heev ntawm cov tshuaj antioxidants thiab fiber. Kev ua noj yog hais kom tso tawm sib xyaw kom zoo li lycopene thiab carotenoids uas ua kom yooj yim rau nqus. Pumpkins kuj muaj ntau cov vitamins thiab minerals thiab suav hais tias yog lub plawv noj zaub mov zoo.
Kev noj qab haus huv cov txiaj ntsig ntawm noj cov taub dag tau muaj xws li txo qee yam qog nqaij hlav, tswj kev mob ntshav qab zib, txo kev kub ntxhov, thiab kho qhov muag zoo. Siav taub dag kuj yog ib qho tseem ceeb ntawm cov khoom noj txom ncauj thiab cov khoom noj uas muaj keeb kwm zoo.
Asparagus
Asparagus yog ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws. Nws muaj ntau cov vitamins, minerals, thiab cov antioxidants haib. Nws muaj ib txheej tawv tawv sab nraud. Kev noj haus pab cuam tshuam cov phab ntsa tuab kom zoo dua ntawm cov khoom noj tseem ceeb.
Asparagus yog ib qho khoom noj uas muaj plawv zoo rau hauv cov tshuaj folate . Folate kuj pab tswj tau peb cov qe ntshav, tshwj xeeb tshaj yog pob txha pob txha, thiab txhawb kev noj qab haus huv thiab kev loj hlob. Nws tseem yog ib qhov chaw muaj vitamin A, vitamin E, vitamin K, magnesium, niacin, thiab lwm yam khoom tseem ceeb.
Cov kab mob muaj zog antioxidant uas pom muaj nyob rau hauv cov pob kws asparagus tau pom tias yuav tiv thaiv peb cov hlwb, cov nqaij, thiab cov nruab nrog los ntawm kev txo cov kev puas tsuaj oxidative. Asparagus kuj tseem muaj fiber ntau rau cov hnyav thiab noj zaub mov zoo.
Nceb
Nceb yog cov zaub cais ua zaub, tab sis lawv yog cov tshuaj hu ua fungi. Fungi yog ib chav loj ntawm cov kab mob xws li yeasts, pwm, thiab nceb. Qhov ntawd yuav tsis sounds los yog txawm tias muaj noj muaj txiaj, tab sis muaj ntau yam kev kawm tau ntawm nceb. Feem ntau cov nceb nceb noj xws li khawm dawb, crimini, thiab ntau hom paj ntoo.
Kev tshawb fawb pom tias cov khoom noj muab sib piv ntawm cov txiv hmab txiv ntoo uas siav thiab nyoos, tab sis fiber ntau dua thaum lawv ua si. Cov txheej txheem ua noj ua haus yuav txo cov nceb noj kom noj tau ntau dua ntawm ib qho kev noj haus, ua rau koj lub cev muaj zog. Kev ua kom muaj fiber ntau yog qhia kom pab nrog poob thiab tswj kev hnyav.
Nceb yog cov nplua nuj muaj protein ntau, vitamins, minerals, thiab antioxidants. Raws li kev tshawb nrhiav luam tawm nyob rau hauv Phau Tsom Cai Kev Noj Qab Haus Huv , nceb pom tias yuav pab txo cov kev pheej hmoo ntawm cov kab mob mus ntev, xws li mob cancer.
Lo Lus Ntawm
Zaub yog qhov tseem ceeb ntawm peb cov khoom noj txhua hnub. Ua noj ua haus yuav ua rau tus nqi nutrient ntawm qee qhov veggies cia kom haum zoo ntawm cov as-ham thiab antioxidants. Txawm hais tias koj noj cov zaub nyoos los yog siav, cov txiaj ntsim kev noj qab haus huv ntawm kev noj cov zaub ntau yam pom tau los ua kom koj lub cev zoo dua.
> Qhov chaw:
> Dua V thiab al. Thermal Processing Kev Noj Cov Zaub Mov Noob Txiv Neej los ntawm Kev Tshaj Tshuaj Tag Nrho Cov Tshuaj Antioxidant. Phau Ntawv Qhia Kev Ua Liaj Ua Teb thiab Zaub Mov Chemistry . 2002.
> Hwang ES li al. Teebmeem ntawm ntau hom kev kho cua sov ntawm glucosinolate, carotenoid thiab tocopherol nyob hauv zaub cob pob. International Journal of Food Sciences thiab Khoom Noj . 2013.
> Joanne L. Slavin li al. Kev Noj Qab Haus Huv Ntawm Txiv Hmab Txiv Ntoo thiab Zaub. Phau Ntawv ntawm Kev Txhim Kho hauv Kev Noj Haus. 2012.
> Miglio C thiab al. Teebmeem ntawm Txoj Kev Sib Txawv Ua Ntau Yam Kev Noj Qab Haus Huv thiab Physicochemical Cov Zaub Zaub Uas Xaiv. Phau Ntawv Qhia Kev Ua Liaj Ua Teb thiab Zaub Mov Chemistry . 2008.