Nyob rau lub caij ntuj sov nws yooj yim dua thiab muaj qab ntxiag dua kom yuag dua li lub caij ntuj no, thaum koj tsuas yog xav "sov tuaj" nrog cov nplua nuj borscht thiab cov qhaub cij nrog nqaij sawb. Ib qho ntxiv, saib ntawm lub khw kev lag luam - txhua tus muaj ntau yam zaub, txiv hmab txiv ntoo thiab cov txiv ntoo - peb thawj cov phooj ywg hauv kev tawm tsam kom muaj kev sib haum xeeb thiab cov hluas! Tab sis lawv muaj ntau yam tseem ceeb muaj nuj nqis.
Koj yuav tsum noj 5 pluag zaub thiab txiv hmab txiv ntoo nyob rau ib hnub - cov kws qhia noj haus zoo yuav qhia koj. Txiv hmab txiv ntoo, ntawm qhov tod tes, yog ib qho ntawm ntau hom txiv hmab txiv ntoo, yog li nyob rau lub caij ntuj sov, nyob rau lub caij, lawv yuav tsum muaj nyob hauv koj cov zaub mov noj txhua hnub, thiab muaj 5 qhov laj thawj zoo rau qhov no:
Cellulose
Cov txiv ntoo yog cov nplua nuj tsis tsuas yog hauv cov zaub mov thiab cov vitamins, tab sis kuj muaj tshuaj fiber. Nyob rau lub caij ntuj sov, peb noj porridge tsawg dua - huab cua sov tsis pab txhawb qhov no txhua lub sijhawm - yog li nquag plhws ntawm raspberries, txiv pos nphuab, currants! Qhov zoo dua tsis tau, ua rau kev noj tshais kom zoo nkauj smoothie nrog oatmeal thiab koj nyiam Berry.
Tab sis jelly thiab txiv hmab txiv ntoo haus tsis muaj txiaj ntsig nyob rau hauv cov ntaub ntawv no: thaum npaj lawv, peb sim lim tawm txhua lub noob me me thiab cov nplej uas yuav daig ntawm cov hniav, thiab qhov tseeb lawv muaj tag nrho cov zaub mov muaj fiber! Koj tuaj yeem sib cav thiab hais tias tsis tshua muaj fiber ntau - 2-3 gram ib zaug noj, tsuas yog xav! Tab sis nyob rau hauv lwm cov zaub thiab txiv hmab txiv ntoo nws tsis yog ntau dua, thiab feem ntau tsawg dua (zoo li hais txog ntawm txiv tsawb), yog li tsis nco lub sijhawm los txaus siab rau cov txiv hmab txiv ntoo los ntawm ib lub hav txwv yeem: nws yog twv yuav raug hu ntau dua, hais, noj bran.
Flavonoids
Yog lawm, cov no yog cov flavonoids heev uas yog cov muaj zog tshaj plaws antioxidant pom nyob hauv cov kua liab. Sau cov tuav tseg rau cov ntsiab lus flavonoid: blueberries thiab cranberries - lawv "bypassed" txawm tias tshuaj yej! Ntxiv mus, cov txiv hmab txiv ntoo ntawm cov xim sib txawv muaj cov tshuaj tua kab mob sib txawv ua lub luag haujlwm sib txawv, yog li kuv qhia koj kom khaws ib qho txiv ntoo ua ke ntawm lub rooj!
Pectin
Koj puas paub tias cov txiv duaj zoo nkauj, blackberries, gooseberries thiab liab currants yog cov yeej hauv pectin, uas pab txo cov cholesterol? Koj yuav tsum noj 5 g ntawm qhov tseem ceeb no ib hnub, uas yog kwv yees li peb puas grams ntawm gooseberries. Ib qho khoom noj txom ncauj zoo tshaj thiab muaj kev noj qab haus huv!
Phytosterols
Yog lawm, tsis muaj phytosterol ntau hauv cov txiv ntoo, thiab koj tsuas yuav tau nws yog tias koj noj berries nrog noob. Tab sis kev noj zaub mov txhua hnub ntawm ib yam khoom tsuas yog cov gram! Xav txog yam - tsuas yog ib khob txiv ntseej txhua hnub nyob rau lub caij ntuj sov - thiab koj cov roj (cholesterol) yog ib txwm ib txwm! Thiab dab tsi yog txuag nyiaj rau tshuaj …
Fructose
Cov kws tshawb nrhiav khoom noj khoom haus muaj cov kev xav sib xyaw txog fructose. Qee tus npaj txhij los liam nws ntawm kev rog dhau ntawm cov neeg rog, thaum lwm tus, ntawm qhov tsis sib xws, xav txog nws qhov qab zib zoo tagnrho. Tab sis qhov no tsuas siv rau cov hmoov qab zib, thiab cov fructose uas muaj nyob hauv cov txiv ntoo yog qhov muaj kev nyab xeeb kiag li! Tau kawg, lawv tseem muaj cov suab thaj yooj yim, tab sis koj puas nco qab cov ntsiab lus siab ntawm fiber ntau thiab pectin? Lawv ib txwm nqes qis glycemic Performance index ntawm cov khoom, yog li koj tsis kam lees koj tus kheej ib khob ntawm raspberries!
Me ntsis txog kev kho cua sov
Koj, yog lawm, paub tias kev kho cua sov feem ntau rhuav tshem tag nrho cov khoom siv tseem ceeb ntawm cov khoom. Tab sis qhov no tsis tshwm sim nrog txiv hmab txiv ntoo! Ntxiv mus, cov concentration ntawm, piv txwv li, pectin ua siab dua! Yog li nrog qhov kev txiav txim siab zoo npaj jam rau lub caij ntuj no, qhov tseem ceeb tshaj plaws yog kom paub ntsuas qhov ntsuas qab zib. Tom qab ntawd koj yuav nco ntsoov zoo siab cov neeg nyob ib puag ncig koj nrog koj tus duab zoo.
