6 yog vim li cas noj qe rau pluas tshais

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Lawv yog cov qab thiab noj qab nyob zoo, thiab lawv kuj pab koj poob phaus thiab txhim kho koj lub qhov muag.

1. Qe yog cov khoom noj muaj txiaj ntsig zoo kawg

Cov khoom no muaj ntau cov qe, tag nrho, siav, tawv-boiled as-ham: vitamins, minerals, zoo proteins thiab noj qab nyob zoo rog. Yog li, hauv ib lub qe koj tuaj yeem pom cov vitamins A, B2, B5, B12 thiab selenium. Calcium, hlau, potassium, zinc, manganese, vitamin E, folate thiab ntau lwm yam khoom tsim nyog kuj tseem txaus rau hauv lawv. Ib lub qe qaib loj muab 77 calories, 6 g ntawm cov protein zoo, 5 g rog thiab me me ntawm carbohydrates.

2. Qe txhim kho cov roj cholesterol profile

Lawv suav hais tias yog cov zaub mov muaj roj cholesterol: ib lub qe muaj 212 mg ntawm cov khoom no, uas yog ntau heev. Txawm li cas los xij, oddly txaus, noj cov khoom tsis ua rau ntsuas cov roj cholesterol synthesis thiab nqus hauv plab hnyuv kom nce qib roj cholesterol.

Qhov tseeb yog tias cov organic compound no muaj teeb meem yog tias nws accumulates thiab oxidizes hauv cov hlab ntsha. Txawm li cas los xij, cov qe muaj cov tshuaj antioxidants siab, ua rau cov roj cholesterol yooj yim rau lub siab kom tawg. Thiab tseem, raws li kev tshawb fawb tsis ntev los no, Kev Noj Qab Haus Huv Cov roj (cholesterol) tau muab los ntawm cov qe thiab ntshav lipoproteins hauv cov neeg noj qab haus huv, Cov Qe sib txawv hloov cov ntshav plasma carotenoid thiab lipoprotein subclasses hauv cov txiv neej laus tom qab noj zaub mov tsis txwv carbohydrate, noj cov roj cholesterol los ntawm cov qe nce ntshav HDL cholesterol hauv cov txiv neej rog rog. Kev noj zaub mov tsis muaj carbohydrate, qe nce qib ntawm cov roj (cholesterol) zoo, txhawb kev ua haujlwm ntawm "phem" cov roj cholesterol thiab, tsis zoo li cov kev ntseeg nrov, tsis txhob ua mob rau tag nrho cov cholesterol los ntawm cov qe thiab ntshav lipoproteins hauv cov neeg noj qab haus huv, Qe. Kev hloov pauv ntawm cov ntshav plasma carotenoid thiab lipoprotein subclasses hauv cov txiv neej laus tom qab noj zaub mov tsis pub carbohydrate, Kev noj haus cov roj cholesterol los ntawm cov qe nce ntshav HDL cov roj cholesterol hauv cov txiv neej rog rog uas noj cov carbohydrates - txwv kev noj zaub mov rau lub plawv.

3. Qe muab lub cev nrog choline

Choline yog ib qho tseem ceeb ntawm cov khoom noj uas cuam tshuam nrog ntau yam txheej txheem hauv lub cev. Nws yog tsim nyog rau kev sib txuas ntawm acetylcholine, uas cuam tshuam nrog kev nco thiab kev kawm ua haujlwm thiab ua lub luag haujlwm tseem ceeb hauv ntau lwm cov txheej txheem tseem ceeb. Choline kuj yog ib qho ntawm lub tsev thaiv ntawm cov cell membranes, thiab qhov tsis muaj nws ua rau Choline: Ib qho tseem ceeb ntawm kev noj qab haus huv rau cov kab mob siab thiab lub plawv, nrog rau cov kab mob neurological.

Tsis tas li ntawd, cov khoom noj no tseem ceeb tshwj xeeb rau cov poj niam cev xeeb tub. Cov kev tshawb fawb choline qhia tau hais tias kev noj cov choline tsawg yuav ua rau muaj kev pheej hmoo ntawm fetal neural tube defects thiab tej zaum yuav ua rau tus me nyuam tsis txawj ntse ntxiv.

4. Cov qe muaj cov protein zoo

Muaj txog 21 amino acids uas peb lub cev siv los tsim cov proteins. Cuaj ntawm lawv tsis tuaj yeem tsim los ntawm nws thiab yuav tsum tau txais los ntawm kev noj haus - lawv paub tias yog cov amino acids tseem ceeb. Qe muaj qhov zoo tshaj plaws amino acid profile thiab muaj Protein - Qhov twg yog qhov zoo tshaj? high quality proteins. Qhov tseeb, lawv yog qee qhov zoo tshaj plaws ntawm cov protein hauv tib neeg noj.

5. Qe yog qhov zoo rau qhov muag

Lutein thiab Zeaxanthin yog cov tshuaj tua kab mob antioxidant uas zoo li khaws cia hauv retina thiab tiv thaiv Lutein thiab Zeaxanthin Isomers hauv Qhov Muag Kev Noj Qab Haus Huv thiab Kab Mob los ntawm teeb meem hnub ci. Lawv kuj tseem txo qis Lutein thiab zeaxanthin raws li txoj cai thiab kev pheej hmoo ntawm lub hnub nyoog - ntsig txog macular degeneration, pov thawj tiv thaiv lub hnub nyoog - ntsig txog macular degeneration los ntawm carotenoids thiab antioxidant vitamins, Plasma lutein thiab zeaxanthin thiab lwm yam carotenoids raws li kev hloov pauv kev pheej hmoo rau hnub nyoog - ntsig txog maculopathy thiab cataract.: POLA Kev Tshawb Fawb Kev pheej hmoo ntawm cataracts thiab macular degeneration. Ib txoj kev tshawb nrhiav, Lutein thiab zeaxanthin concentrations hauv plasma tom qab noj zaub mov ntxiv nrog qe qe, pom tias noj 1.3 qe qe ib hnub rau 4.5 lub lis piam nce ntshav zeaxanthin los ntawm 114-142% thiab lutein los ntawm 28-50%.

6. Qe pab koj poob phaus

Qe muaj protein ntau thiab rog, tab sis tsawg hauv carbohydrates - cov khoom noj uas txaus siab heev. Noj cov roj cholesterol, qe thiab kab mob plawv muaj feem cuam tshuam rau cov khoom noj. Yog li ntawd, kev siv cov khoom tuaj yeem ua rau poob phaus. Yog li, nyob rau hauv ib txoj kev tshawb no, Lub sij hawm luv luv ntawm cov qe ntawm satiety nyob rau hauv cov rog rog thiab rog rog, 30 tus poj niam rog rog tau muab faib ua ob pawg, thawj zaug tau muab qe rau noj tshais, thiab thib ob - bagels. Ob daim ntawv qhia muaj tib tus nqi ntawm calories. Nws muab tawm tias cov ntsiab lus los ntawm thawj pab pawg tau saturated sai dua, txawm tias lawv noj tsawg calories.

Hauv lwm txoj kev tshawb fawb, Qe noj tshais pab kom poob phaus, uas kav ntev li 8 lub lis piam, cov neeg uas noj qe tau poob phaus. Piv nrog rau cov neeg uas tau noj cov hmoov nplej, lawv poob 65% ntau lub cev hnyav thiab poob 16% rog ntau.