Ntau npaum li cas cov txiv ntoo zom tau: lub sijhawm ntawm assimilation ntawm cov khoom, cov hauv paus ntawm cov khoom noj kom raug
Ntau npaum li cas cov txiv ntoo zom tau: lub sijhawm ntawm assimilation ntawm cov khoom, cov hauv paus ntawm cov khoom noj kom raug
Anonim

Koj twb paub lawm tias txiv ntseej noj qab nyob zoo. Qhov no tau txuas nrog kev txhim kho lub plawv ua haujlwm, sib ntaus sib tua mob qog noj ntshav, txo kev pheej hmoo ntawm Alzheimer's kab mob, thiab txawm tias poob phaus. Lawv yog cov nplua nuj nyob hauv cov vitamins B, uas yog qhov tseem ceeb rau cov metabolism thiab kev loj hlob ntawm tes. Cov txiv ntoo kuj yog ib qho zoo ntawm cov rog hauv lub plawv thiab cov antioxidants, ua rau lawv yog cov zaub mov zoo rau kev tiv thaiv kab mob plawv thiab mob qog noj ntshav.

Ntaus kuj muaj qhov rho tawm loj. Lawv yog neeg quav yeeb quav tshuaj. Peb feem ntau tsis ua raws li cov lus pom zoo txhua hnub ntawm cov txiv ntoo. Qhov ntawd yog hais txog 24 almonds, 18 cashews, 14 walnut halves, lossis 8 Brazil txiv ntoo. Ntawd yog ib txhais tes me me. Hauv kab lus no, koj yuav kawm paub ntau npaum li cas cov txiv ntoo tau zom, cov hauv paus ntawm lawv siv thiab cov teeb meem uas tuaj yeem tshwm sim nrog "overdose".

Qhov teeb meem ntawm noj txiv ntoo

Qhov teeb meem ntawm kev noj cov txiv ntoo yog qhov txaus ntshai rau kev noj qab haus huv tiag tiag. Xav txog ntau npaum li cas cov txiv ntoo zom tau (thiab kuj tau tawm ntawm lub cev), lawv tsis zoo duatsim txom. Thiab noj lawv txoj cai.

Koj tseem yuav pom tias cov txiv ntoo tau zom ntau npaum li cas hauv plab. Yog li, txiv ntseej yuav ua li cas thiaj tsim teeb meem?

Koj yuav hnyav sai

Muaj ntau qhov kev tshawb fawb qhia tias txiv ntseej tuaj yeem pab koj poob phaus. Tab sis muaj qhov tsis txaus ntseeg: cov txiaj ntsig tau siv tau yog tias koj noj hauv qhov nruab nrab. Noj ntau tshaj li qhov pom zoo txhua hnub thiab koj yuav ua tiav cov txiaj ntsig rov qab sai. Koj yuav nce qhov hnyav sai dua los ntawm kev noj lwm yam khoom noj. Vim cov txiv ntoo muaj calorie ntau ntau.

Npe Tus nqi noj zaub mov, kcal
Panuts 567
Almonds 578
Walnuts 654
Pine txiv ntseej 629
Cashew 574
Hazelnuts 628
Pistachios tsis ntsev 551

teeb meem digestion

Yog tias koj mob lossis tsam plab tom qab noj txiv ntoo, koj tsis nyob ib leeg. Qhov no yog vim cov tebchaw hauv cov txiv ntoo hu ua phytates thiab tannins (phytic acid), uas ua rau lawv zom nyuaj.

Phytic acid khaws phosphorus, uas muaj nyob rau hauv ntau cov nroj tsuag, txiv ntseej thiab noob. Nws yog tsim nyog los khaws cov txiv ntoo. Yog tias tsiaj noj lawv, lawv tuaj yeem dhau los ntawm lub plab zom mov thiab tseem muaj txoj hauv kev loj hlob mus rau cov nroj tsuag tshiab. Hmoov tsis zoo, qhov no kuj ua haujlwm rau tib neeg, ua rau muaj roj thiab ua pa yog tias koj noj ntau dhau. Noj cov rog, uas muaj cov txiv ntseej, tuaj yeem ua rau raws plab.

Teeb meem plab
Teeb meem plab

Thaum cov tsiaj txhu xws li nyuj thiab yaj tuaj yeem zom cov phytic acid, tib neeg tsis tuaj yeem. Qhov no yog xov xwm phem vim nws khi rau cov zaub mov hauv cov zaub mov thiab cuam tshuam nrog lawv qhov nqus. Phytic acid cuam tshuam nrog cov khoom xav tau los zom cov zaub mov, suav nrog pepsin, uas yuav tsum tau ua kom tawg cov proteins hauv plab, thiab amylase, uas yuav tsum tau ua kom cov hmoov txhuv nplej siab.

Nrog tsis muaj phytic acid, peb nqus li 20% ntau zinc thiab 60% magnesium ntxiv los ntawm peb cov zaub mov. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias phytic acid tsis leach cov zaub mov uas twb tau khaws cia hauv lub cev; Nws tsuas cuam tshuam nrog kev nqus cov zaub mov los ntawm cov zaub mov uas nws muaj.

Kev noj zaub mov siab hauv phytate ua rau cov zaub mov tsis txaus.

Yuav noj phytic acid ntau npaum li cas?

Ua ntej koj sim tshem tawm cov txiv ntoo los ntawm koj cov zaub mov, nco ntsoov tias tib neeg tuaj yeem zam tau me me ntawm phytic acid - hauv thaj tsam ntawm 100 txog 400 mg ib hnub.

Raws li koj tuaj yeem pom los ntawm cov lus hauv qab no, 100 grams almonds muaj li ntawm 1200 thiab 1400 mg ntawm phytic acid. Qhov no sib npaug ib txhais tes loj. Ib tug puv tes ntawm hazelnuts, uas yog qis dua ntawm daim ntawv, tseem yuav dhau qhov kev pom zoo txhua hnub - thiab qhov no tau muab rau koj kom tsis txhob noj lwm yam khoom nrog phytic acid, uas tsis zoo li.

Phytic acid hauv milligrams ib 100 grams qhuav hnyav:

Brazil Nut 1719
Almonds 1138 - 1400
Walnut 982
txiv laum huab xeeb 952
txiv laum huab xeeb 821
Sprouted peanuts 610
Hazelnuts 648

Side effect

Koj cov plaub hau poob, koj cov rau tes ua nkig, koj ua pa tsis zoo, koj cov leeg thiab pob qij txha yuav pib mob.

Brazilian txiv ntoo
Brazilian txiv ntoo

Cov no yog tag nrho cov tsos mob ntawm selenium lom. Nws yog qhov tsis tshua muaj tab sis hnyav heev uas koj tuaj yeem tau txais los ntawm kev noj ntau cov txiv ntoo Brazil (tag nrho lwm cov txiv ntoo muaj kev nyab xeeb). Ib qho kev pabcuam ntawm cov txiv ntoo no (8 daim) muaj 10 npaug ntawm cov selenium txhua hnub pom zoo.

Yuav ua li cas tiv thaiv cov teeb meem ntxhov siab no? Ua raws li qhov pom zoo noj txhua hnub, lossis xaiv cov noob txiv ntoo uas twb tau pib tig mus rau hauv cov nroj tsuag, ua rau lawv zom tau yooj yim dua.

sprouted txiv ntseej
sprouted txiv ntseej

Yuav ua li cas kom txiv ntoo muaj kev nyab xeeb?

Yog koj xav noj cov txiv ntoo nyoos, nco ntsoov tsau los yog cog ua ntej. Soak lawv rau 8-12 teev los yog hmo ntuj nyob rau hauv dej huv nrog ib tug pinch ntawm hiav txwv ntsev. Qhov no ua rau lawv yooj yim rau zom thiab tshem tawm cov txheej txheej uas muaj lub plab zom mov inhibitor. Lub cev qhuav dej ntawm qhov kub thiab txias, ci, los yog ua noj cov txiv ntoo yuav tshem tawm feem ntau ntawm phytic acid. Txawm li cas los xij, koj yuav tsum paub tias roasting rhuav tshem qee cov vitamins thiab ntau yam tseem ceebnyob enzymes hauv cov txiv ntoo nyoos.

so cov txiv ntseej
so cov txiv ntseej

ntau npaum li cas cov txiv ntoo yuav zom? Xav tias qhov sib txawv loj ntawm kev noj cov txiv ntoo nyoos thiab tom qab ua noj.

Cia peb mus saib cov hauv paus ntawm kev noj zaub mov kom zoo ntawm cov txiv ntoo siv piv txwv ntawm walnuts thiab txiv laum huab xeeb. Thiab koj yuav pom ntau npaum li cas cov txiv ntoo zom hauv plab.

Walnut

Walnut
Walnut

Muaj ntau cov tshuaj antioxidants, lub plawv zoo polyunsaturated fats dua lwm hom txiv ntoo.

Ntev npaum li cas walnut yuav zom? Txawm tias muaj txiaj ntsig kev noj haus, walnuts tuaj yeem ua rau koj lub plab zom mov. Lawv tuaj yeem ua rau muaj teeb meem yog tias lub plab tshwj xeeb yog qhov tsis zoo lossis yog tias koj muaj kev tsis haum rau walnut lossis ua xua. Ntau npaum li cas walnut zom hauv plab? Walnut yog digested nyob rau hauv lub plab li 3 teev. Ua tiav kev zom thiab tshem tawm ntawm lub cev yuav siv sijhawm 18 txog 24 teev.

YWalnut intolerance

Kev tsis haum zaub mov txhais tau tias koj zom tsis tau tej yam khoom noj kom raug. Yog tias koj hnov ntxhiab rau walnuts, lawv tuaj yeem ua rau mob plab, pa, thiab tsam plab. Koj kuj yuav raug xeev siab lossis raws plab. Txawm li cas los xij, cov txiv ntoo me me yuav tsis ua rau cov tsos mob no.

Raws li tsab ntawv tshaj tawm xyoo 2003 los ntawm International Archives of Allergy thiab Immunology, walnuts ua rau muaj kev fab tshuaj ntau dua li lwm hom txiv ntoo. Yog tias koj ua xua rau txiv laum huab xeeb, koj muaj kev pheej hmoo siab dua ntawm kev ua xua rau walnuts. Kev tsis haum zaub mov ua rau khaus, khaus, thiab o, tab sis cov teeb meem ntawm plab hnyuv tuaj yeem tshwm sim. Cov tsos mob ua xua muaj xws li xeev siab, ntuav, mob plab, mob plab, thiab raws plab. Yog tias koj ua xua rau walnuts, koj yuav tsum tshem tawm lawv ntawm koj cov khoom noj. Qhov no suav nrog cov khoom noj uas muaj lawv, xws li cov khoom ci, khoom qab zib, cereals thiab muesli.

Raws li kev ua xua, walnuts tau muab cais ua zaub mov tsis zoo rau cov poj niam cev xeeb tub thiab lactating. Yog tias koj cev xeeb tub thiab pub niam mis, zam walnuts kom tsis txhob muaj teeb meem.

mob ntsws asthma tau dhau los niaj hnub no. Yog tias koj raug mob hawb pob thiab nkag siab rau walnuts, koj yuav tsum zam lawv hauv koj cov zaub mov. Cov neeg uas nkag siab zoo rau walnuts feem ntau ua rau mob hawb pob.

Kuv xav paub ntau npaum li cas walnut zom tau? Thaum noj txiv laum huab xeeb me me, tsis tas yuav ua ke nrog lwm cov khoom noj, nws yuav siv sijhawm li 24 teev rau cov txiv ntoo kom zom tag nrho thiab tso tawm.

Panuts

Peanuts tshwj xeeb tshaj yog nyuaj rau zom, txawm tias lawv tsis yog txiv ntoo tiag tiag thiab yog legumes. Tag nrho cov legumes yuav tsum raug tshem tawm ntawm koj cov zaub mov yog tias koj nquag mob xeev siab thiab mob plab.

Txiv laum huab xeeb yog cov khoom noj muaj zog uas muaj ntau cov rog noj qab haus huv, protein thiab fiber ntau, nrog rau ntau cov vitamins thiab minerals. Tshwj tsis yog tias koj tsis haum rau txiv laum huab xeeb thiab tsis muaj teeb meem GI, koj lub plab yuav tsum zom tau yooj yim hauv ob peb teev.

Proteins tsim txog 25% ntawm qhov hnyav ntawm txiv laum huab xeeb. Protein digestionPeanuts pib nyob rau hauv lub plab thiab mus rau hauv cov hnyuv me uas cov as-ham yog absorbed. Ib 30-gram roasted peanuts muab koj lub cev nrog kwv yees li 7-8 grams protein.

Peanuts tsis roasted
Peanuts tsis roasted

Cov roj hauv cov txiv laum huab xeeb yog tsim los ntawm cov roj tsis txaus, lub plawv zoo. Ib 30-gram ntawm cov txiv laum huab xeeb muaj 14 mus rau 15 grams roj, ntawm 85 feem pua yog mono- thiab polyunsaturated rog. Raws li nrog rau lwm cov khoom noj muaj roj, cov roj ntau hauv cov txiv laum huab xeeb ua rau lawv nyob hauv plab ntev dua li cov zaub mov muaj roj tsawg. Qhov tshwm sim no tsis qhia txog kev zom zaub mov tsis zoo, tab sis kev hloov pauv ntawm lub cev muaj txiaj ntsig zoo. Vim nws yog roj nplua nuj, roj yog ib yam khoom muaj txiaj ntsig zoo. Kev hloov pauv qis ntawm cov txiv laum huab xeeb thiab lwm yam khoom noj muaj roj ntawm lub plab mus rau txoj hnyuv me yuav pab kom muaj sijhawm txaus hauv koj cov hnyuv kom zom tag nrho thiab nqus cov rog ntau npaum li qhov ua tau.

Zoo li lwm yam taum thiab zaub, txiv laum huab xeeb muaj ntau cov nroj tsuag fiber ntau. Koj cov hnyuv tsis zom cov nroj tsuag fibers txawm tias cov khoom noj twg. Vim li no, qee zaus koj tuaj yeem pom cov txiv laum huab xeeb hauv koj cov quav ib hnub lossis ob hnub tom qab noj cov txiv ntoo. Lub xub ntiag ntawm cov fibers residues tsis qhia tias kev nqus tsis txaus ntawm lwm cov as-ham hauv cov txiv ntoo.

Warning

Txawm hais tias txiv laum huab xeeb feem ntau zom los ntawm tib neeg lub plab zom mov, ua xua thiab qee qhov plab hnyuvteeb meem tuaj yeem cuam tshuam nrog kev ua kom zoo li qub thiab nqus ntawm ntau yam khoom noj. Yog tias koj muaj xeev siab, ntuav, mob plab, plab hnyuv ntau dhau, raws plab, cem quav, khaus khaus, lossis lwm yam tsos mob tsis piav qhia tom qab noj txiv laum huab xeeb, nrog koj tus kws kho mob tham. Hauv qhov no, tag nrho cov legumes yuav tsum raug cais tawm ntawm kev noj haus. Thaum koj ua tsis taus pa, hu rau lub tsheb thauj neeg mob.

Yuav muaj pes tsawg tus neeg digested

Digest txiv ntseej
Digest txiv ntseej

Cov lus teb rau lo lus nug no yuav txawv rau txhua tus. Lub sijhawm kwv yees ntawm kev zom zaub mov tau piav qhia hauv qab no. Ntev npaum li cas cov txiv ntoo yuav zom? Nws nyob ntawm ntau yam:

  • koj kev noj qab haus huv;
  • nrawm nrawm;
  • biochemical muaj pes tsawg leeg ntawm txiv ntoo;
  • zaub mov noj nrog txiv ntseej;
  • lub xeev ntawm koj lub plab zom mov;
  • koj qhov hnyav.

Ntev npaum li cas rau cov txiv ntoo kom zom hauv plab? Cov txiv ntoo yog qhov nyuaj rau zom vim lawv muaj roj ntau. Txawm li cas los xij, thaum cov txiv ntoo tau noj hauv qhov nruab nrab, tus qauv digestion tus nqi siv. Lub sij hawm zom cov txiv ntoo hauv plab yuav siv li 3 teev, muab lawv cov nyiaj nruab nrab.

Yuav tsum noj txiv ntseej me me. Nws tseem tsim nyog tsis kam noj txiv ntoo nrog rau lwm yam khoom. Tom qab ntawd lawv yuav zom sai li sai tau. Lub sijhawm tag nrho rau kev zom cov txiv ntoo thiab lawv cov excretion yuav siv sijhawm li 17 txog 24 teev. Kev zom zaub mov hauv plab yog nrawm heev vim muaj cov ntsiab lus protein ntau. Cov txiv ntoo lawv tus kheej muaj ntau cov fiber ntau, yog li tsis txhobNws raug pom zoo kom noj lawv nrog cov khoom noj muaj fiber ntau.

Pom zoo: