Qab Zib Qos Thiab Yams: Qhov Txawv Ntawv Yog Dab Tsi?

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Cov lus qab zib qos thiab yam feem ntau siv kev sib pauv, ua rau muaj kev tsis meej pem.

Thaum ob qho tib si yog cov nroj tsuag hauv av hauv av, lawv yeej txawv heev - lawv muaj ntau tsev neeg sib txawv. Yog li qhov twg tsis meej pem los ntawm? Kab lus no piav qhia ua lub hauv paus sib txawv ntawm cov qos yaj ywm thiab yams qos yaj ywm.

Cov yam ntxwv ntawm qab zib qos?

Qab zib qos, tseem paub los ntawm lub npe scientific Ipomoea batatas, yog zaub hauv paus. Lawv ntseeg tau tias pib los ntawm Central thiab South America, tab sis North Carolina tam sim no yog cov chaw tsim khoom loj tshaj plaws. Lawv yog cov ntxhib thiab ntxaij, nrog cov ntsiab lus qis heev ntawm beta carotene. Zoo li cov qos yaj ywm dog dig, cov cag txiv ntoo ntawm cov qos cog tau noj li zaub. Lawv cov nplooj thiab tua kuj tseem qee zaum noj. Txawm li cas los xij, cov qos yaj ywm qab zib yog hom sib txawv. Lawv ntev thiab taw qhia, nrog cov tawv nqaij du uas tuaj yeem sib txawv hauv cov xim daj, txiv kab ntxwv, xim liab, xim av lossis xim paj yeeb rau beige. Ua raws li cov nqaij nqaij tuaj yeem hloov los ntawm dawb mus rau txiv kab ntxwv thiab txawm tias liab doog.

Muaj ob lub ntsiab ntawm cov qos yaj ywm qab zib:

Tsaus qab zib qos

Piv nrog rau cov qos yaj ywm qab zib nrog cov tawv nqaij golden, lawv yog cov tawv dua thiab qab zib nrog cov xim tsaus, tooj liab-xim av thiab tawv nqaij txiv kab ntxwv ci. Lawv tau pom hauv Tebchaws Meskas.

Cov qos yaj ywm nrog cov tawv nqaij golden

Cov qauv no yog firmer, nrog cov tawv nqaij kub thiab lub teeb daj nqaij. Nws muaj cov khoom ntxau qhuav thiab yog cov qab zib dua li tsaus-tawv nqaij cov qos yaj ywm tsaus.

Tsis hais hom twg, cov qos yaj ywm qab zib feem ntau yog qab zib tshaj li qos yaj ywm dog dig. Lawv yog cov zaub noj qab haus huv zoo heev. Lawv lub neej ntev kev tso cai cia lawv muag txhua xyoo puag ncig. Yog tias cov qos yaj ywm khaws cia kom zoo rau hauv qhov chaw txias thiab qhuav, lawv tuaj yeem ntev li 2-3 lub hlis. Koj tuaj yeem yuav lawv hauv ntau hom ntawm cov duab sib txawv, feem ntau tag nrho lossis qee zaum ua ntej tev tawm, ua noj thiab muag cov kaus poom lossis khov.

Tus yam ntxwv ntawm Yams?

Yams tseem yog cov zaub cog zaub. Lawv lub npe hu ua Dioscorea thiab lawv los ntawm Africa thiab Asia. Tam sim no lawv muaj nyob rau hauv hom Caribbean thiab Latin America. Ntau tshaj 600 cov tsiaj ntawm cov khoom paub yog paub, thiab 95% ntawm lawv tseem tab tom loj hlob hauv teb chaws Africa. Muab piv rau yam qab zib lawv tuaj yeem loj heev. Qhov loj tuaj yeem sib txawv ntawm qhov ntawd me me qos rau 5 ko taw (1.5 meters). Tsis txhob hais tias lawv tuaj yeem hnyav txog 60 phaus tseem ceeb.

Yams muaj qee cov yam ntxwv sib txawv uas pab qhia qhov txawv ntawm cov qos yaj ywm qab zib, feem ntau lawv loj thiab tawv nqaij. Lawv yog cylindrical duab nrog xim av thiab ntxhib, tawv tawv zoo li tawv nqaij uas nyuaj rau tev, tab sis muag muag thaum rhuab. Lub cev nqaij daim tawv nws txawv ntawm dawb los yog daj rau xim paj yeeb lossis liab dawb hauv qhov paub tab. Tsis zoo li qos yaj ywm qab zib, lawv yog cov hmoov txhuv nplej siab thiab qhuav.

Vim li cas tib neeg thiaj tsis meej pem qos qos nrog yams?

Ob lub npe yog siv sib pauv hloov thiab yog feem ntau ua yuam kev hauv cov khw loj. Thiab tsis tau lawv yog cov zaub sib txawv kiag li.

Neeg Asmeskas cov qhev uas tuaj rau hauv lub tebchaws United States hu ua cov neeg hauv zos qab zib lub suab, uas txhais raws li yams nyob rau hauv lus Askiv. Qhov no yog vim tias nws tau rov qab qhia lawv ntawm cov tiag tiag, cov khoom noj muaj txiaj ntsig lawv paub hauv teb chaws Africa. Ntxiv rau, cov qos yaj ywm qos nrog cov tawv nqaij tsaus nti thiab cov txiv kab ntxwv tau qhia rau Tebchaws Meskas ntau xyoo dhau los. Yuav kom cais nws ntawm cov txiv ntoo qab zib hauv qab zib, cov neeg tsim khoom hu lawv ua yams. Lo lus yam Tam sim no muaj ntau cov lus lag luam rau cov neeg cog qoob loo kom paub qhov txawv ntawm ob hom qos yaj ywm.

Cov zaub feem ntau hais tias yog yam nyob hauv Asmeskas cov khw muag khoom noj tau tsuas yog ntau hom qos yaj ywm.

Lawv tau npaj thiab noj hauv ntau txoj kev

Ob qho tib si qos thiab qab zib muaj peev xwm siav ntau yam. Lawv tuaj yeem npaj los ntawm kev rhaub, ncu, ci lossis ci. Cov qos yaj ywm qab zib muaj ntau dua nyob hauv Asmeskas cov khw muag khoom, yog li koj yuav tau xav, lawv tau siv ntau hom zaub mov Western thaj, ob qho qab zib thiab qab.

Lawv feem ntau ci. Lawv feem ntau siv los ua cov qos yaj ywm, ci qos yaj ywm, kua zaub. Nws tseem tuaj yeem ua kom dawb huv thiab siv hauv khoom qab zib.

Ntawm qhov tod tes, cov qos yaj ywm qab zib tiag tiag tsis tshua muaj nyob hauv Western supermarkets. Txawm li cas los xij, lawv yog cov zaub mov tseem ceeb hauv lwm lub teb chaws - tshwj xeeb tshaj yog nyob hauv Africa.

Lawv lub neej txee ntev tso cai rau lawv kom muaj khoom noj tas li thaum lub caij sau qoob loo tsis zoo.

Nyob hauv Africa, lawv feem ntau yog siav, ci lossis kib. Cov kua roj ntshav yog siv ntau dua hauv Nyij Pooj, Indonesia, Nyab Laj thiab Philippines thiab feem ntau siv cov khoom qab zib. Yams tuaj yeem muas tau hauv ntau hom ntawv, suav nrog tag nrho, hmoov, hmoov txhuv lossis ntxiv cov khoom ntxiv.

Yams hmoov nplej muaj nyob rau sab hnub poob los ntawm cov khoom lag luam tshwj xeeb hauv Asmeskas kev lag luam. Nws tuaj yeem siv los ua khob noom cookie uas tau txais kev pab nrog stews lossis lwm yam tais diav. Nws kuj tseem siv tau tib yam li cov qos yaj ywm ua kom sov.

Qhov sib txawv ntawm cov khoom noj muaj txiaj ntsig sib txawv

Cov qos yaj ywm qab zib muaj cov dej (77%), carbohydrates (20.1%), protein (1.6%), fiber ntau (3%) thiab yuav luag tsis muaj rog.

Hauv kev sib piv, cov khoom nyoos muaj cov dej (70%), carbohydrates (24%), protein (1.5%), fiber (4%) thiab yuav luag tsis muaj rog.

Qhov 100-gram feem ntawm ci qab zib qos nrog daim tawv muaj:

• Calorie: 90

• Carbohydrates: 20.7 grams

• Kev noj haus fiber ntau: 3.3 grams

• Rog: 0.2 grams

• Protein: 2 grams

• Vitamin A: 384% DV

• Vitamin C: 33% DV

• Vitamin B1 (Thiamine): 7% DV

• Vitamin B2 (riboflavin): 6% DV

• Vitamin B3 (Niacin): 7% DV

• Vitamin B5 (pantothenic acid): 9% DV

• Vitamin B6 (Pyridoxine): 14% DV

• Hlau: 4% DV

• Magnesium: 7% DV

• Phosphorus: 5% DV

• Cov Poov Tshuaj: 14% DV

• Zib ntab: 8% DV

• Cov qauv ntsuas npe: 25% DV

3.5-gram feem ntawm hau los yog ci ci muaj:

• Calorie: 116

• Carbohydrates: 27,5 g

• Kev noj haus fiber ntau: 3.9 g

• Rog: 0.1 grams

• Cov Protein: 1.5 grams

• Vitamin A: 2% DV

• Vitamin C: 20% DV

• Vitamin B1 (thiamine): 6% DV

• Vitamin B2 (riboflavin): 2% DV

• Vitamin B3 (Niacin): 3% DV

• Vitamin B5 (pantothenic acid): 3% DV

• Vitamin B6 (Pyridoxine): 11% DV

• Hlau: 3% D V

• Magnesium: 5% DV

• Phosphorus: 5% DV

• Cov poov tshuaj: 19% DV

• Zib ntab: 8% DV

• Cov qauv ntsuas npe: 19% DV

Qab zib qos muaj tsawg dua cov calories ib zaug ntau dua li yamCov. Lawv kuj tseem muaj cov vitamin C ntau me ntsis thiab ntau dua peb zaug cov beta-carotene, uas tau hloov mus ua vitamin A hauv lub cev.

Qhov tseeb, 3.5-gram pab ntawm cov qos yaj ywm qab zib yuav muab rau koj yuav luag txhua hnub pom zoo kom muaj cov vitamin A, uas yog qhov tseem ceeb rau kev tsis pom kev thiab lub cev tsis muaj zog.

Ntawm qhov tod tes, cov qos yaj ywm qab zib yog me ntsis nplua nuj ntawm cov poov tshuaj thiab manganese. Cov as-ham no yog qhov tseem ceeb rau kev noj qab haus huv zoo pob txha, ua kom lub siab zoo, ua kom loj hlob thiab metabolism.

Ob qho qos yaj ywm qab zib thiab yams muaj cov nqi tsim nyog ntawm lwm cov micronutrients xws li cov vitamins B, uas yog qhov tseem ceeb rau ntau lub cev hauv lub cev, suav nrog kev tsim hluav taws xob thiab kev tsim DNA.

Nws tseem ceeb heev uas yuav tsum xav txog txhua tus neeg glycemic index (GI). GI muab tswv yim rau koj seb ua zaub mov qeeb lossis sai li cas cuam tshuam rau koj cov ntshav qab zib hauv koj cov ntshav.

GI raug ntsuas ntawm qhov ntsuas qhov ntsuas ntawm 0 txog 100. Cov khoom noj muaj GI tsawg yog tias nws ua rau cov ntshav qab zib qeeb qeeb, thaum cov zaub mov uas muaj GI siab ua rau ntshav qab zib nce siab.

Ua noj thiab ua noj ua haus txoj hau kev tuaj yeem ua rau GI kev hloov pauv ntawm cov zaub mov. Piv txwv li, cov qos yaj ywm qab zib muaj qhov nruab nrab mus rau qhov siab GI txij li ntawm 44 txog 96, thaum khoom noj muaj cov GI qis dua li 35-77. Qhov cub, tsis txhob kib lossis ci, yog txuam nrog qis GI.

Lawv cov txiaj ntsig kev noj qab haus huv muaj qhov sib txawv

Cov qos yaj ywm qab zib yog qhov zoo ntawm cov kab mob beta-carotene, uas muaj peev xwm nce qib vitamin A. Qhov no tuaj yeem yog qhov tseem ceeb hauv cov teb chaws vam meej, qhov twg tsis muaj vitamin A txaus.

Cov qos yaj ywm qab zib kuj tseem muaj antioxidants, tshwj xeeb tshaj yog carotenoids, uas xav tias yuav pab tiv thaiv kab mob plawv thiab txo kev mob qog noj ntshav.

Qee hom qos yaj ywm qab zib, tshwj xeeb yog cov xim duav, xav tias muaj cov ntsiab lus antioxidant ntau tshaj - ntau dua ntau dua lwm yam txiv hmab txiv ntoo thiab zaub.

Tsis tas li ntawd, qee qhov kev tshawb fawb qhia tau tias qee hom qos yaj ywm qab zib tuaj yeem pab txhim kho kev cai ntshav qab zib thiab txo cov roj ntshav siab phem LDL rau cov neeg muaj ntshav qab zib hom 2.

Thaum cov txiaj ntsig kev noj qab haus huv ntawm kev noj yams tsis tau kawm dav dav. Muaj tsawg cov pov thawj uas qhia tau tias nws yuav yog ib qho kev pab ua kom zoo rau qee qhov tshwm sim tsis zoo ntawm kev coj khaub ncaws. Kev tshawb nrhiav hauv 22 postmenopausal cov poj niam pom tias cov khoom noj muaj haus ntau dua 30 hnub txhim kho cov qib tshuaj hormones, txo qis roj LDL thiab cov qib antioxidant nce ntxiv.

Teeb meem tsis zoo

Txawm hais tias qab zib qos thiab yam tau pom tias muaj kev noj qab haus huv thiab muaj kev nyab xeeb rau kev noj los ntawm cov neeg feem coob, nws yuav zoo yog ua raws qee qhov ceeb toom. Piv txwv li, qab zib qos muaj ntau ntau cov oxalates. Cov no yog cov khoom siv ntuj tsim uas feem ntau tsis muaj teeb meem. Txawm li cas los xij, thaum lawv nthuav tawm hauv lub cev, lawv tuaj yeem tsim teeb meem rau tib neeg uas muaj kev pheej hmoo rau lub raum pob zeb.

Txawm hais tias cov qos yaj ywm qab zib tuaj yeem noj tau cov khoom nyoos, qee hom yam muaj kev nyab xeeb tsuas yog noj thaum siav.

Ib txwm muaj tshwm sim ntawm cov nroj tsuag muaj nyob hauv yams tuaj yeem ua tshuaj lom thiab ua rau mob yog tias noj nyoos. Cov zaub mov siav yuav tshem tawm txhua yam tshuaj phem.

Cov qos thiab qab zib yog yam zaub txawvCov. Txawm li cas los xij, lawv nyob rau tib lub sijhawm cov khoom noj khoom haus, qab thiab zoo ntxiv rau kev noj haus. Cov qos yaj ywm qab zib tau yooj yim dua thiab muaj cov khoom noj khoom haus zoo tshaj rau yams - albeit me ntsis. Yog tias koj xav tau khoom qab zib, fluffier thiab noo noo kev ntxhib los mos, xaiv cov qos yaj ywm qab zib. Tabsis yam koj xaiv, koj yuav tsis yuam kev.