Kev piav qhia ntawm cov khoom, cov khoom muaj txiaj ntsig, leej twg yuav tsum siv nws hauv kev noj zaub mov nrog ceev faj. Cov zaub mov zoo tshaj plaws rau cov txiv laum huab xeeb yog dab tsi?
Txiv laum huab xeeb yog cov khoom tau los ntawm kev sib tsoo txiv laum huab xeeb. Muaj qhov qhia tau meej nutty saj thiab aroma. Cov xim tau txiav txim siab los ntawm hom khoom siv raw, yog siv cov txiv laum huab xeeb tshiab, cov hmoov hloov mus ua lub teeb kub, yog tias ci - xim av. Hauv kev ua noj ua haus, cov khoom lag luam tau siv los ua cov khoom xyaw ntxiv hauv kev npaj qhob cij, ncuav qab zib, muffins, pancakes. Nws yog qhov tseem ceeb tshaj plaws uas cov khoom ci ci tau npaj raws li cov zaub mov txawv nrog cov hmoov txiv laum huab xeeb khaws lawv cov muag thiab cov qauv ua kom tawg tau ntev. Tsis tas li, cov khoom lag luam feem ntau siv los ua tuab thiab muab cov tsw txawv txawv rau cov kua ntses. Nws yog ib qho tseem ceeb uas nws tsis yog tsuas yog qab, tab sis kuj noj qab haus huv, nws muaj ntau cov vitamins thiab minerals. Txawm li cas los xij, ib tus yuav tsum tsis txhob hnov qab txog contraindications.
Muaj pes tsawg leeg thiab cov ntsiab lus calories ntawm txiv laum huab xeeb
Daim duab txiv laum huab xeeb
Cov ntsiab lus calorie ntawm cov hmoov txiv laum huab xeeb sib txawv heev, nyob ntawm tus tsim khoom, ntxiv rau cov txheej txheem degreasing.
Cov ntsiab lus calories ntawm cov txiv laum huab xeeb qub yog 590 kcal rau 100 g, ntawm qhov uas:
- Protein - 25 g;
- Yog ' - 47 g;
- Cov carbohydrates - 14.5 g.
Cov ntsiab lus calorie ntawm cov hmoov txiv laum huab xeeb yog 327 kcal rau 100 g, ntawm qhov uas:
- Protein - 52 g;
- Yog ' - 0,6 g;
- Cov carbohydrates - 18, 9 g.
Cov khoom lag luam muaj roj tsawg, tau kawg, yog qhov xav tau ntau dua rau cov uas ua raws li kev noj zaub mov noj. Tshwj xeeb tshaj yog qhov tseem ceeb yog cov ntsiab lus muaj protein ntau, uas yuav tsum tau txais txiaj ntsig los ntawm cov kis las, nrog rau cov vegans uas txwv lawv tus kheej rau cov khoom tsiaj, uas yog lub hauv paus tseem ceeb ntawm cov protein hauv peb cov zaub mov.
Qhov muaj pes tsawg leeg ntawm cov txiv laum huab xeeb kuj suav nrog fiber ntau, thiab nws muaj yuav luag 16 g rau 100 g.
Cov vitamins rau 100 g:
- Vitamin B1, thiamine - 0.7 mg;
- Vitamin B2, riboflavin - 0.48 mg;
- Vitamin B4, choline - 108.7 mg;
- Vitamin B5, pantothenic acid - 2,744 mg;
- Vitamin B6, pyridoxine - 0.504 mcg;
- Vitamin B9, folate - 248 mcg;
- Vitamin E, alpha -tocopherol - 0.05 mg;
- Vitamin PP, NE - 27 mg.
Macronutrients rau 100 g:
- Potassium - 1290 mg;
- Calcium - 140 mg;
- Magnesium - 370 mg;
- Sodium - 180 mg;
- Phosphorus - 760 mg
Microelements rau 100 g:
- Hlau - 2.1 mg;
- Manganese - 4,9 mg;
- Tooj liab - 1800 mcg;
- Selenium - 7,1 mcg;
- Zinc -5, 1 mg.
Fatty acids rau 100 g:
- Txaus - 0.063 g;
- Monounsaturated - 0.225 g;
- Polyunsaturated - 0,143 g.
Mono- thiab disaccharides hauv cov hmoov txiv laum huab xeeb muaj 8, 2 g rau 100 g.
Cov txiaj ntsig ntawm hmoov txiv laum huab xeeb
Qhov tseem ceeb ntawm cov txiv laum huab xeeb hauv av yog cov vitamins B, lawv ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm peb lub cev. Pawg B txiav txim siab feem ntau ntawm cov txheej txheem hauv kev zom zaub mov, yog lub luag haujlwm rau cov metabolism hauv cov protein, rog, carbohydrates thiab cov zaub mov tseem ceeb. Lawv kuj yog lub luag haujlwm rau kev ua haujlwm ib txwm muaj ntawm lub paj hlwb.
Nyob rau hauv cov muaj pes tsawg leeg ntawm cov txiv laum huab xeeb ib 100 g - 60% ntawm txhua hnub koob tshuaj folic acid, 55% ntawm pantothenic, 47% thiamine, li 25% ntawm riboflavin, pyridoxine, 20% ntawm choline. Cov vitamins no muab ntau yam txiaj ntsig zoo:
- Kev tiv thaiv ntawm tus menyuam hauv plab pathologies, kev nyuaj siab tom qab yug menyuam … Folic acid yog lub luag haujlwm tseem ceeb rau kev tsim thiab loj hlob ntawm cov cell tshiab, nws muaj nyob hauv lub cev yog ib txwm tseem ceeb, tab sis tshwj xeeb tshaj yog thaum cev xeeb tub. Nws tsis tsuas yog txhawb kev txhim kho ib txwm muaj ntawm tus menyuam hauv plab, tabsis tseem tiv thaiv kev yug menyuam ntxov thiab kev nyuaj siab tom qab yug menyuam.
- Ntxiv dag zog rau kev tiv thaiv … Qhov txiaj ntsig tseem ceeb ntawm pantothenic acid yog nws koom nrog tsim cov tshuaj tiv thaiv kab mob, uas, nyeg, pab txhawb kev tiv thaiv kab mob. Tsis tas li, cov vitamins no ua haujlwm qub ntawm cov tshuaj hormones adrenal, ua lub luag haujlwm tseem ceeb hauv kev cuam tshuam redox, ua haujlwm lub hlwb ib txwm muaj.
- Txhim kho lub hlwb ua haujlwm … Qhov tiag "hlwb" vitamin yog thiamine, feem ntau nws tau pom zoo kom coj nrog ib lossis lwm yam teeb meem ntawm lub paj hlwb. Thiamine pab ua kom lub hlwb ua haujlwm zoo, txhim kho kev mloog, nco, txhim kho kev xav, tshem tawm kev pw tsis tsaug zog. Nws kuj tseem tiv thaiv daim nyias nyias ntawm tes los ntawm oxidation, thiab lub hlwb, raws li koj paub, feem ntau yog nyob ntawm hom kev tiv thaiv no.
- Txhim kho qhov mob ntawm tes, plaub hau, tawv nqaij … Riboflavin yog cov vitamins tseem ceeb hauv kev tsim cov qe ntshav liab thiab cov thyroid cov tshuaj hormones. Nyob rau hauv lem, peb lub ntsej muag feem ntau nyob ntawm qhov ua kom raug cov khoom no tau tsim dua hauv lub cev - tawv nqaij, ntsia hlau, plaub hau.
- Tiv thaiv kev puas hlwb … Pyridoxine ua rau muaj txiaj ntsig zoo rau kev tiv thaiv ntau yam kab mob ntawm lub paj hlwb, tshwj xeeb tshaj yog tiv thaiv kev mob pob txha, txhaws, loog ntawm qhov qis, mob pob txha ntawm qhov kawg. Ib qho ntxiv, nws yog lub ntuj diuretic thiab tau pom zoo heev thaum siv cov protein ntau.
- Tiv thaiv daim siab los ntawm kev raug cov co toxins … Choline muaj cov kab mob siab hepatoprotective thiab tsis tsuas yog tiv thaiv lub siab los ntawm co toxins, tab sis kuj tseem pab kho nws cov ntaub so ntswg puas tom qab noj tshuaj hnyav, ntxiv rau haus cawv ntau. Tsis tas li, choline, zoo li pyridoxine, ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kev puas siab puas ntsws, vim nws yog lub luag haujlwm los tsim lub myelin sheath ntawm qab haus huv. Ib qho ntxiv, zoo li thiamine, nws yog ib qho tseem ceeb rau kev ua haujlwm hauv lub hlwb, vim nws txhawb kev tsim cov khoom lag luam tseem ceeb tshaj plaws, acetylcholine.
Txawm li cas los xij, txiaj ntsig txiaj ntsig ntawm hmoov txiv laum huab xeeb rau lub cev tsis xaus nrog cov txiaj ntsig zoo ntawm cov vitamins B. 100 g ntawm cov khoom muaj 250% ntawm cov tshuaj txhua hnub ntawm manganese thiab 180% tooj liab, ntxiv rau 95% thiab 93%, feem, ntawm magnesium thiab phosphorus, 52% potassium, 43% zinc. Vim li cas cov zaub mov no zoo:
- Manganese yog lub luag haujlwm rau kev zom zaub mov ib txwm muaj ntawm cov rog, kev tsim cov pob txha thiab cov nqaij sib txuas, nce ntxiv hauv qib dav dav ntawm lub zog, kev ua haujlwm ib txwm ntawm cov roj (cholesterol), nucleic acids.
- Tooj liab koom tes ua ke nrog hlau hauv kev sib txuas ntawm cov qe ntshav liab. Tsis tas li, cov khoom siv no, zoo li choline, muaj nyob hauv cov txheej txheej myelin ntawm cov hlab ntsha. Tooj tiv thaiv cov tawv nqaij los ntawm kev laus los ntawm kev txhawb nqa cov khoom tsim tawm collagen, tiv thaiv cov xim.
- Magnesium - nws lub luag haujlwm tsis tuaj yeem kwv yees ntau, cov khoom siv no siv sijhawm ntau hauv ntau dua 300 qhov kev cuam tshuam ntawm cov metabolism hauv lub cev, nrog rau qhov tsis muaj, kab mob ntawm lub cev sib txawv sib txawv. Lub luag haujlwm ntawm magnesium yog qhov tseem ceeb tshwj xeeb hauv kev zom zaub mov ntawm cov protein, rog, carbohydrates, xa cov noob, thiab cov hlab ntsha.
- Phosphorus ua ke nrog calcium, nws pab kom cov pob txha noj qab haus huv loj hlob thiab ua rau lawv muaj zog. Hauv qhov no, hmoov txiv laum huab xeeb tshwj xeeb tshaj yog tsim nyog hauv cov khoom ci nrog tsev cheese thiab tsev cheese. Cov tom kawg yog qhov zoo ntawm cov calcium.
- Cov poov tshuajyog lawm, yog ib qho tseem ceeb ntawm kev noj qab haus huv plawv. Cov ntxhia tswj cov leeg nqaij, tswj cov ntshav siab.
- Zinc ua kom muaj kev loj hlob ib txwm ntawm cov rau tes thiab plaub hau, txo cov tshuaj lom hauv lub cev, txhawb kev tiv thaiv kab mob.
Yog li, hmoov txiv laum huab xeeb muaj ntau cov as -ham uas peb xav tau, thiab hauv qhov ntau, yog li ntxiv nws rau cov khoom ci ci tas li yog lub tswv yim zoo.
