Dab tsi yog qhov khoom noj khoom haus thiab kho tus nqi ntawm taum dub?

Dab tsi yog qhov khoom noj khoom haus thiab kho tus nqi ntawm taum dub?

Taum dub poob rau hauv qeb ntawm legumes xws li chickpeas thiab lentils, thiab lawv tau noj raws li ib feem tseem ceeb ntawm kev noj haus.

Taum dub tau suav hais tias yog cov khoom noj tseem ceeb uas muaj ntau cov khoom noj tseem ceeb, thiab paub tias pab tiv thaiv ntau yam kab mob, raws li lub vev xaib Boldsky, uas cuam tshuam txog kev noj qab haus huv.

Khoom noj khoom haus

Raws li USDA, txhua 100 grams ntawm taum nyoos dub muaj 341 calories ntawm lub zog thiab 11 grams dej ntxiv rau cov hauv qab no:

• 21.6 g protein
• 15.5 g ntawm fiber
• 123 mg calcium
• 5.02 mg ntawm hlau
• 171 mg magnesium
• 352 mg ntawm phosphorous
• 1480 mg poov tshuaj
• 5 mg sodium
• 3.65 mg ntawm zinc
• 3.2 mcg ntawm selenium
• 444 mcg folic acid
• 66.4 mg ntawm choline
• 17 IU ntawm vitamin A

Cov txiaj ntsig kev noj qab haus huv

1. Antioxidants

Cov taum dub muaj ntau cov phenolic tebchaw thiab phytosterols, suav nrog saponins, kaempferol, anthocyanins thiab quercetin, tag nrho cov no yog cov antioxidants uas muaj zog. Cov tebchaw no txo ​​cov teebmeem ntawm cov dawb radicals hauv lub cev thiab muab kev tiv thaiv kab mob xws li ntshav qab zib, mob qog noj ntshav thiab ntau yam kab mob.

2. Detoxing

Cov kev tshawb fawb pom tau hais tias legumes muaj cov ntsiab lus siab tshaj ntawm molybdenum, ib qho tseem ceeb ntawm cov cofactor rau ntau cov enzymes, thiab pab ua kom muaj ntau yam enzymes nyob rau hauv lub cev lub luag hauj lwm rau rhuav tshem xanthine, sulfites, hypoxanthin thiab detoxifying ntau yam teeb meem. Detoxifying taum dub pab ntxuav cov hnyuv thiab tshem tawm ntau yam tshuaj lom.

3. Proteins thiab complex carbohydrates

Cov taum dub muaj cov protein ntau thiab cov carbohydrates nyuaj uas pab muab lub cev muaj zog thaum noj. Nws raug suav hais tias yog ib qho kev xaiv zoo tshaj plaws rau cov khoom noj nqaij, muab feem ntau ntawm cov amino acids zoo ib yam li cov khoom noj nqaij tab sis nrog cov roj tsawg thiab cov roj cholesterol.

4. Anthocyanins

Cov txiaj ntsig kev noj qab haus huv ntawm cov taum dub yog vim muaj cov ntsiab lus siab ntawm anthocyanins, cov xim cog qoob loo nrog cov khoom antioxidant, uas ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov tshuaj insulin, txo cov roj cholesterol, thiab txo qis kev pheej hmoo ntawm mob qog noj ntshav thiab ntau yam kab mob. Nws kuj pab ncua cov cim qhia ntxov ntawm kev laus.

5. Tsawg calories

Taum dub muab cov calories txaus rau cov kev xav tau niaj hnub ntawm lub cev. Nws kuj yuav siv sij hawm ntev dua rau kev zom, uas yog ib qho ntawm cov laj thawj tseem ceeb vim li cas nws tiv thaiv qhov tshwm sim ntawm cov piam thaj thiab pab txhim kho cov mob ntshav qab zib. Tsawg-calorie dub taum, thaum noj nyob rau hauv moderation, pab txo qhov hnyav thiab tiv thaiv ntau yam kab mob metabolic syndrome.

6. Muaj fiber ntau

Cov taum dub muaj cov khoom noj muaj fiber ntau, ob qho tib si soluble thiab insoluble. Fiber pab nrog kev ua haujlwm tseem ceeb xws li txhim kho plab microbiota, pab kom poob phaus, thiab txo qhov kev pheej hmoo ntawm ntshav qab zib thiab ntau lwm yam kab mob hauv plab thiab metabolic.

Ntau yam zoo

Qee qhov kev noj qab haus huv ntawm cov taum dub muaj xws li:

• Tiv thaiv kev pheej hmoo ntawm cov kab mob plawv thiab kab mob.
• Pab txo qhov kev pheej hmoo ntawm kev rog rog.
• Txo ntau yam kab mob inflammatory.
• Muab tshuaj tua kab mob uas tuaj yeem pab tiv thaiv kev pheej hmoo ntawm mob qog noj ntshav.
• Pab tswj cov pob txha thiab cov hniav zoo.

Txoj kev npaj

Nws raug nquahu kom muab cov taum dub tso rau hauv dej rau ob peb teev thiab tom qab ntawd siv lawv hauv kev ua noj, kom tshem tawm qee cov suab thaj, uas tuaj yeem ua rau qee yam mob plab tom qab noj mov.

Soaking taum dub hauv dej kuj tseem pab kom cov as-ham tuaj yeem yooj yim thaum siav.

Cov taum dub tuaj yeem ntxiv rau cov kua zaub, curries, lossis lwm yam zaub mov noj qab haus huv, tab sis ceev faj kom tsis txhob noj ntau dhau.

Lwm yam ntsiab lus: 

Koj yuav ua li cas nrog koj tus hlub tom qab rov qab los ntawm kev sib nrauj?

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