Legumes cov khoom siv ntawm cov khoom siv fiber ntau thiab nqaij tsis zoo. Lawv muaj cov as-ham uas tuaj yeem pab txo qis cov roj cholesterol thiab tiv thaiv kev pheej hmoo ntawm mob plawv. Txhua hom ntawm legumes muaj soluble fiber, uas ua rau koj lub siab ntev mus ntev, ua rau poob phaus. Cov noob taum nrov tshaj plaws hauv xyoo tsis ntev los no suav cov taum pauv, qaib, thiab taum mung. Lawv cov txiaj ntsig kev noj qab haus huv yog dab tsi?
Lentils
Cov lentils muaj cov protein, uas tau txig ntawm lub cev. Nws yog qhov nplua nuj ntawm cov hlau, vitamin B1 thiab amino acids. Cov magnesium nyob rau hauv cov roj ntsha tau txais txiaj ntsig zoo rau cov leeg thiab cov hlab ntsha vim nws txhim kho cov ntshav ntws, cov as-ham thiab oxygen, uas muaj cov txiaj ntsig zoo ntawm lub cev tag nrho.
Yog tias muaj teeb meem hauv lub plab, lentils yuav tshem tawm lawv sai thiab ntxiv rau cov ntshav qab zib kom zoo, yog li cov neeg mob ntshav qab zib yuav tsum mob siab rau hom mob no.
Chickpea
Hom legume no tuaj yeem pom nyob hauv cov khw muag khoom hauv qab lwm cov npe: chickpeas lossis mutton taum pauv, pos hniav ua npuas, shish lossis nakhat. Chickpeas yog nplua nuj hauv lecithin, cov vitamins B1 (thiamine) thiab B2 (riboflavin). Nws muaj cov pantothenic thiab nicotinic acids, proteins, carbohydrates, choline, magnesium thiab potassium.
Yog tias chickpeas tseem niaj hnub nyob hauv cov khoom noj, koj tuaj yeem hnov qab txog cov teeb meem uas muaj cov roj (cholesterol) siab. Vim muaj cov calcium thiab phosphorus, uas yog nplua nuj hauv chickpeas, koj tuaj yeem ntxiv dag zog rau cov pob txha pob txha. Hom legume no tsis muaj calories thiab ntau hauv manganese, uas ua rau lub zog tsim tawm.
Suab
Cov noob taum ntsuab me me, uas tuaj yeem hu ua urad, urid, lossis mung taum. Ib qhov chaw tsis muaj peev xwm ntawm fiber, B vitamins, potassium, sodium, calcium, magnesium, phosphorus thiab hlau. Mung taum ntxuav cov ntshav, tshem tawm cov co toxins, txhim kho kev ua haujlwm ntawm lub plawv.
Hom legume no muaj peev xwm txhawb kev txhim kho ntawm kev txawj ntse, pab kho kev ua xua, mob caj dab thiab mob hawb pob.
