Hauv lub ntiaj teb muaj yeeb yuj ntawm cov khoom xyaw ntuj, hmoov qos liab qab zib tsis yog tsuas yog vim nws cov xim zoo nkauj xwb tab sis kuj vim nws cov khoom noj khoom haus zoo kawg nkaus thiab ntau yam. Los ntawm cov nqaij ntawm qos liab qab zib, cov hmoov zoo no tau sai sai los ua lub hnub qub hauv kev lag luam khoom noj khoom haus thiab kev noj qab haus huv. Tab sis dab tsi ua rau cov hmoov ci ntsa iab no tshwj xeeb heev? Cia peb tshawb nrhiav nws zaj dab neeg, cov txiaj ntsig, thiab kev siv.
Hmoov Qos Liab Qab Zib Yog Dab Tsi?
Qos liab qab zibhmoov isib qho hmoov zoo, muaj txiaj ntsig zoo uas ua los ntawm cov qos liab qab zib uas tau qhuav thiab zom. Cov hmoov no khaws cov xim ntuj, saj, thiab cov txiaj ntsig zoo ntawm cov zaub hauv paus, ua rau nws yog ib qho khoom xyaw nrov hauv kev lag luam khoom noj khoom haus, dej haus, thiab kev noj qab haus huv. Cov qos liab qab zib nws tus kheej paub txog nws cov xim zoo nkauj, uas los ntawm anthocyanins - cov tshuaj antioxidants muaj zog uas kuj muab cov txiv blueberries thiab mov dub lawv cov xim tob. Thaum hloov mus ua hmoov, cov as-ham no raug khaws cia, muab ib txoj hauv kev yooj yim thiab ruaj khov los muab lawv tso rau hauv ntau yam khoom.
Tsis tas li ntawm nws qhov yooj yim xwb, hmoov qos liab qab zib no muab rau cov chaw tsim khoom thiab cov neeg siv khoom ib txoj hauv kev kom txaus siab rau cov txiaj ntsig ntawm cov hauv paus no txhua xyoo puag ncig. Nws ruaj khov, yooj yim sib tov, thiab zoo tagnrho rau kev siv rau hauv cov xim ntuj, ci, sib tov smoothie, thiab txawm tias cov tshuaj pleev ib ce. Nws cov saj mos mos, me ntsis qab zib sib xyaw zoo nrog ntau yam kev siv, ua rau nws yog cov khoom xyaw uas siv tau ntau yam thiab ua haujlwm tau zoo thoob plaws hauv kev lag luam.
Cov Khoom Noj Muaj Dab Tsi Hauv Cov Hmoov Qos Liab Qab Zib?
Cov hmoov xim no tsis yog tsuas yog qab zib xwb - nws yog ib qho khoom noj zoo heev. Hmoov qos liab qab zib muaj ntau yam fiber, cov carbohydrates nyuaj, cov vitamins A thiab C, potassium, thiab hlau. Qhov tseem ceeb tshaj plaws, nws muaj anthocyanins, tib cov tshuaj uas pom muaj nyob rau hauv blueberries thiab mov dub, uas ua rau nws muaj xim ntshav tob thiab muaj peev xwm tiv thaiv kab mob antioxidant.
Anthocyanins ua lub luag haujlwm tseem ceeb hauv kev txo cov kev ntxhov siab oxidative thiab txhawb nqa kev noj qab haus huv tag nrho. Ua ke nrog cov hauv paus hniav cov fiber ntuj, cov tshuaj no pab tswj kev zom zaub mov kom sib npaug thiab txhawb kev noj qab haus huv ntawm lub plawv. Ua ib yam khoom noj uas muaj roj tsawg, muaj cov as-ham ntau, hmoov qos liab qab zib muab qhov sib npaug zoo ntawm saj thiab kev noj haus.
Vim li cas cov hmoov qos liab qab zib thiaj suav tias yog qhov chaw muaj tshuaj antioxidant ntuj?
Cov anthocyanins uas muaj nyob rau hauvqos liab qab zibtau raug kawm dav dav txog lawv cov kev ua haujlwm antioxidant. Cov tshuaj no pab tshem tawm cov free radicals phem hauv lub cev, uas tuaj yeem ua rau cov hlwb puas tsuaj thiab ua kom laus sai. Los ntawm kev ntxiv cov hmoov qos liab qab zib rau hauv koj cov zaub mov noj, koj tab tom ntxiv lub tshuab tiv thaiv ntuj tiv thaiv kev ntxhov siab oxidative.
Tsis tas li ntawd xwb, cov anthocyanins tau txuas nrog kev ua haujlwm ntawm cov hlab ntsha zoo dua thiab txo qhov o. Thaum noj tsis tu ncua ua ib feem ntawm kev noj zaub mov kom zoo, lawv pab txhawb kev noj qab haus huv ntawm daim tawv nqaij zoo dua, txhim kho kev tiv thaiv kab mob, thiab lub zog tag nrho - ua rau hmoov qos liab qab zib yog ib qho kev zoo nkauj thiab kev noj qab haus huv.
Yuav Siv Hmoov Qos Liab Qab Zib Li Cas Hauv Khoom Noj Thiab Dej Haus?
Ib qho ntawm cov zog zoo tshaj plaws ntawm cov hmoov qos liab qab zib yog nws qhov ua tau ntau yam. Hauv cov dej haus, nws tuaj yeem sib xyaw rau hauv smoothies, lattes, lossis protein shakes kom muaj xim thiab cov as-ham ntuj. Hauv kev ci, nws ntxiv cov xim pastel zoo nkauj rau cov ncuav mog qab zib, macarons, thiab muffins yam tsis siv cov xim dag.
Hauv cov tais diav qab, nws siv tau los ua xim rau cov pasta, noodles, lossis cov tawv nqaij dumpling. Cov chaw tsim khoom noj nyiam siv nws rau hauv cov khoom noj txom ncauj, cov khoom noj qhuav, thiab cov oatmeal tam sim ntawd rau ob qho tib si saib thiab kev lag luam kev noj qab haus huv. Nws qhov ruaj khov hauv qab cua sov thiab lub teeb ua rau nws zoo tagnrho rau kev siv cov xim zaub mov ntuj thoob plaws hauv kev lag luam.
Cov Khoom Noj Khoom Haus ntawm Cov Hmoov Qos Liab Qab Zib Yog Dab Tsi?
Hmoov qos liab qab zibmuaj ntau yam khoom noj khoom haus tseem ceeb xws li cov fiber ntau, vitamin C, potassium, hlau, thiab manganese. Txawm li cas los xij, nws cov khoom tshwj xeeb tshaj plaws yog anthocyanin - ib hom flavonoid uas paub txog nws cov khoom antioxidant. Cov tshuaj no pab tiv thaiv lub cev los ntawm kev ntxhov siab oxidative, txo qhov o, thiab txhawb kev noj qab haus huv ntawm tes. Cov hmoov kuj tseem muaj cov carbohydrates nyuaj uas muab lub zog qeeb, ua rau nws yog ib qho ntxiv zoo heev rau kev noj zaub mov kom sib npaug thiab cov khoom lag luam uas tsom mus rau kev noj qab haus huv.
Tsis tas li ntawd xwb, hmoov qos liab qab zib no muaj roj thiab roj cholesterol tsawg heev, ua rau nws yog cov khoom xyaw uas huv si, ua los ntawm cov nroj tsuag uas haum rau ntau tus neeg siv khoom. Nws cov fiber ntau pab txhawb kev zom zaub mov thiab kev noj qab haus huv ntawm txoj hnyuv, thaum muaj cov vitamins thiab minerals pab txhawb kev tiv thaiv kab mob thiab kev ua haujlwm ntawm lub cev. Qhov kev sib xyaw ua ke ntawm cov xim, saj, thiab kev noj haus ua rau nws yog cov khoom noj zoo tshaj plaws.
Nws Pab Tau Li Cas Rau Cov Kev Pab Cuam ntawm Daim Tawv Nqaij thiab Kev Tiv Thaiv Kev Laus?
Cov xim ci ntsa iab uas ua rau cov qos liab qab zib muaj xim liab kuj zoo rau daim tawv nqaij. Anthocyanins thiab vitamin C txhawb kev tsim collagen, tiv thaiv kev puas tsuaj los ntawm UV, thiab txhawb nqa daim tawv nqaij elasticity. Lawv kuj pab txo qhov tsos ntawm qhov tsis zoo los ntawm kev txhim kho cov ntshav ncig.
Tsis zoo li cov tshuaj ntxiv rau kev zoo nkauj uas tsim los ntawm cov khoom siv, cov hmoov qos liab qab zib muab cov txiaj ntsig no los ntawm ntuj, los ntawm kev noj zaub mov tag nrho. Kev noj tsis tu ncua tuaj yeem pab ua kom daim tawv nqaij ci ntsa iab dua thiab tiv thaiv daim tawv nqaij ntawm cov teeb meem ib puag ncig.
Puas yog Hmoov Qos Liab Qab Zib Xim Av yog qhov kev xaiv zoo rau xim zaub mov ntuj?
Muaj tseeb tiag. Vim muaj kev thov ntau ntxiv ntawm cov neeg siv khoom rau cov khoom noj uas huv thiab tsis muaj cov khoom ntxiv, hmoov qos liab qab zib tau dhau los ua ib qho ntawm cov xim ntuj uas neeg xav tau tshaj plaws. Nws muab cov xim ruaj khov, ci ntsa iab uas nyob ntev thaum ua noj, ci, thiab raug lub teeb.
Qhov no ua rau nws yog ib qho kev xaiv nrov hauv kev lag luam khoom qab zib, mis nyuj, thiab dej haus. Tsis tas li ntawm qhov zoo nkauj xwb, nws tseem muaj txiaj ntsig zoo rau kev noj haus - ib yam dab tsi uas tsis muaj xim pleev xim twg muaj peev xwm muab tau.
Koj Yuav Tsum Khaws Thiab Siv Hmoov Qos Liab Qab Zib Li Cas?
Yuav kom khaws tau nws cov xim ci ntsa iab thiab cov as-ham, cov hmoov qos liab qab zib yuav tsum khaws cia rau qhov chaw txias, qhuav, thiab tsis txhob raug tshav ntuj ncaj qha. Thaum kaw kom zoo, nws tuaj yeem khaws nws cov khoom tshiab tau txog li 12-18 lub hlis.
Nws yooj yim siv rau hauv cov zaub mov txawv txhua hnub - tsuas yog 1-2 diav me me tuaj yeem ua rau koj cov zaub mov qab thiab zoo nkauj dua. Nws yog ib txoj hauv kev yooj yim kom txaus siab rau cov txiaj ntsig ntawm cov qos liab qab zib yam tsis muaj teeb meem ntawm kev tev tawv, ua kom npau, lossis sib tov.
- Siv ua piv txwv
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Huang, Y., & Chen, J. (2020). Cov teebmeem ntawm cov txheej txheem ziab rau cov khoom antioxidant ntawm cov hmoov qos liab qab zib. LWT - Kev Tshawb Fawb Khoom Noj thiab Tshuab, 133, 110116. https://doi.org/10.1016/j.lwt.2020.110116
Li, S., Wu, B., & Yang, C. (2019). Cov txiaj ntsig kev noj qab haus huv ntawm cov qos liab qab zib uas muaj anthocyanin ntau thiab nws cov kev siv tau. Phau ntawv Journal of Functional Foods, 56, 275–284. https://doi.org/10.1016/j.jff.2019.03.030
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Lub Koom Haum Kev Noj Qab Haus Huv Ntiaj Teb (WHO). (2021). Daim Ntawv Qhia Txog Kev Noj Haus Zoo. Geneva: WHO Xovxwm.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA). (2023). Ipomoea batatas (qos liab qab zib) - FoodData Central. Washington, DC: USDA.
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