2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Cov qos yaj ywm yog qhov zoo tshaj plaws ntawm carbohydrates, muaj 110 calories ntawm 5 g noj. Lawv yog cov nplua nuj nyob hauv cov vitamins thiab minerals uas peb lub cev xav tau kev ua haujlwm zoo. Saib los ntawm dab tsi cov vitamins thiab minerals hauv qos yaj ywm peb yuav tsum tsis txhob tso tseg!
Qab Zib
Nws muaj qhov sib txawv cov zaub mov nyob hauv qos yaj ywm, tab sis cov poov tshuaj, uas yog feeb meej nyob rau hauv lawv cov plhaub, yog cov muaj txiaj ntsig. Ib lub qos yaj ywm muaj 620 mg ntawm poov tshuaj, uas muab 18% ntawm kev pom zoo txhua hnub kom tau cov poov tshuaj. Nws raug nquahu tias cov neeg laus noj 4700 mg ntawm poov tshuaj ib hnub.
Poov tshuaj yog ib qho mineral uas yog ib feem ntawm txhua lub cell hauv peb lub cev. Kev noj cov poov tshuaj tseem ceeb heev rau lub plawv kev noj qab haus huv thiab pab tswj ntshav siab.
Vitamin C
Vitamin C yog qhov tseem ceeb nyob hauv cov vitamins nyob hauv cov qos yaj ywmCov. Qhov ntau npaum li cas ntawm cov vitamin C poob qis tseem ceeb thaum rhuab, yog li lawv yuav tsum tau npaj nrog tev ntawm qos yaj ywm. Ib lub qos muab 45% ntawm qhov pom zoo kom noj tau cov vitamin C txhua hnub, uas yog kwv yees li 75-90 mg rau ib hnub.
Vitamin C yog dej-soluble vitamin uas ua raws li lub zog tiv thaiv kab mob, ua kom lub cev dawb radicals, yog li pab tiv thaiv cell puas.
Peb lub cev xav tau cov vitamin C los tsim cov collagen. Tsis tas li ntawd, nws txhawb qhov hluavtaws cov hlau, kho qhov txhab thiab tswj cov pos hniav kom zoo. Vitamin C ua rau peb muaj zog tiv thaiv.
Vitamin B-complex
Kuj tseem muaj lwm yam thiab cov vitamins nyob hauv cov qos yaj ywmCov. Cov vitamins B pab lub cev kom tau txais thiab siv dag zog los ntawm ntau yam zaub mov. Kev ua tiav ntawm cov vitamins B suav nrog thiamine, biotin, niacin, riboflavin, pantothenic acid, B6, B12 thiab folic acid.
Qos yaj ywm muaj tsib ntawm yim vitamins B, nrog cov ntsiab lus zoo tshaj ntawm cov vitamins B6. Qos yaj ywm muab 10% ntawm kev pom zoo txhua hnub kom tau txais cov vitamin B6, uas pab lub cev tiv thaiv kab mob hauv lub plawv, mob cancer thiab mob hlwb. Qos yaj ywm tseem muaj 8% ntawm kev pom zoo noj txhua hnub ntawm thiamine thiab niacin. Cov tshuaj folic acid xav tau rau kev tsim thiab tswj cov hlwb tshiab. Qos yaj ywm muab 6% ntawm kev pom zoo kom noj folic acid txhua hnub thiab 2% ntawm riboflavin.
Cov zaub mov
Qos yaj ywm kuj tseem muaj lwm yam tseem ceeb minerals. Ib lub qos muab 6% ntawm qhov pom zoo noj txhua hnub ntawm cov hlau. Nws yog qhov tsim nyog rau kev tsim cov protein thiab cov enzymes hauv lub cev. Qos yaj ywm kuj muab 6% ntawm qhov pom zoo txhua hnub ntawm phosphorus thiab magnesium. Phosphorus pab tsim cov pob txha thiab hniav zoo, thiab magnesium txhawb ntau yam tshuaj lom neeg hauv lub cev. Lwm tus cov zaub mov nyob hauv qos yaj ywm yog zinc thiab tooj liab.
Kab lus yog xwm txheej thiab tsis hloov kev sib tham nrog tus kws tshaj lij rau kev pom zoo kom noj txhua hnub ntawm ntau cov vitamins thiab minerals.
Pom zoo:
Cov Zaub Mov Tshaj Thiab Yooj Yim Tshaj Plaws Nrog Cov Qos Yaj Ywm Hauv Ib Qhov Chaw
Cov qos yaj ywm yog ib qho zaub nyiam tshaj plaws. Nws tuaj yeem siv ob qho tib si rau kev npaj cov tais diav loj thiab rau sab tais. Nws ib txwm nyob ntawd thaum peb xav npaj qee yam sai thiab tsis qab yam tsis muaj ntau yam khoom. Ib qho ntawm qhov zoo ntawm cov qos yaj ywm (dhau li ntawm cov saj tshwj xeeb) yog tias lawv muaj tus nqi pheej yig.
Yuav Ua Li Cas Ua Hauv Tsev Qos Yaj Ywm Crispy Qos Yaj Ywm
Yuav luag peb txhua tus nyiam Fab Kis kib , tshwj xeeb tshaj yog Fabkis kib - kib fries - nkig rau sab nraud thiab muag muag sab hauv, tshiab, kub thiab nrog ketchup. Muaj ob peb txoj hauv kev yooj yim rau slicing qos yaj ywm rau kib Cov.
Yuav Ua Li Cas Ua Cov Qos Yaj Ywm Nqaij Ntuag Cov Nqaij - Cov Lus Qhia Rau Cov Pib Tshiab
Tsis muaj teeb meem dab tsi daim ntawv qhia rau cov qos yaj ywm meatballs koj muaj koj lub qhov muag, nws tsis tuaj yeem npaj tau yam tsis muaj kev npaj ntawm cov qos lawv tus kheej. Thiab nws yog nws qhia rau cov pib tshiab hauv kev txiav txim siab txog cov nqaij ua nqaij , peb yuav sim ua kom ntxaws raws li tau muaj hauv peb cov lus piav qhia.
Cov Kws Tshawb Fawb: Rau Qhov Tsis Muaj Dab Tsi Nyob Hauv Lub Ntiaj Teb Tsis Txhob Khaws Qos Yaj Ywm Hauv Tub Yees
Qos yaj ywm yog ntawm cov khoom noj feem ntau noj rau hauv peb lub teb chaws thiab lwm lub teb chaws thoob ntiaj teb. Lawv yog cov khoom nyiam vim tias lawv tuaj yeem siv hauv cov kua zaub, purees, stews, pastries thiab ntau lwm yam tais diav.
Cov Kws Tshawb Fawb Tau Hloov Cov Qos Yaj Ywm Rau Hauv Superfood
Cov kws tshawb fawb hauv Nyijpooj tau pom ib txoj hauv kev yooj yim thiab pheej yig ua kom nce tus naj npawb ntawm cov tshuaj antioxidant hauv cov qos yaj ywm. Cov txheej txheem tshiab yuav txhim kho cov zaub mov muaj txiaj ntsig ntawm ib qho ntawm cov khoom nyiam uas neeg nyiam thoob ntiaj teb.
