Mary Allen
Cov dev yog carnivores, uas yog indisputable.
Cov lus nug tshwm sim vim li cas thiaj li muaj ntau cov khoom noj zoo muaj zaub. Puas yog qhov tsim nyog thiab tus phooj ywg plaub-legged puas nyiam nws txhua?
Cov lus teb tsis yooj yim li ntawd. Qhov tseeb yog tias zaub thiab txiv hmab txiv ntoo tseem ceeb rau dev ' digestion. Tsis tas li ntawd, cov khoom noj khoom haus cog qoob loo muab cov khoom noj cov vitamins tsim nyog thiab minerals.
Zaub fibers pab digestion
Rau kev zom ntawm peb cov dev kom ua haujlwm yam tsis muaj teeb meem, tus tsiaj yuav tsum noj qee yam ntawm cov khoom noj uas nyuaj lossis indigestible.
Cov no hu ua cov khoom noj fiber ntau ua rau cov hnyuv thiab pab cov zaub mov kom thauj thiab tawm sai sai.
Dab tsi yog kev noj haus fiber ntau rau dev?
Fiber ntau yog ib qho indigestible ib feem ntawm cov zaub mov. Lawv feem ntau yog los ntawm cov khoom noj cog xws li txiv hmab txiv ntoo thiab zaub. Kev noj haus fibers tau muab faib ua pawg ntawm dej-soluble thiab dej-insoluble.
Txawm hais tias cov tshuaj no tsis ncaj qha absorbed los ntawm txoj hnyuv, fiber ntau plays lub luag haujlwm tseem ceeb hauv kev zom zaub mov hauv plab hnyuv.
Cov fibers no feem ntau pom muaj nyob rau hauv cereals, legumes, txiv hmab txiv ntoo, thiab zaub.
Qhov twg fiber ntau suav nrog hauv daim ntawv teev npe?
Raws li hom nplej, rye muaj cov ntsiab lus fiber ntau tshaj plaws. Qhov no yog ua raws li cov txiv ntoo thiab txiv hmab txiv ntoo qhuav xws li almonds, figs, hnub, thiab plums.
Thaum nws los txog rau cereals, rye crispbread thiab oatmeal sawv tawm. Thaum nws los txog rau txiv hmab txiv ntoo, blueberries thiab kiwis muaj fiber ntau cov ntsiab lus. Txiv apples thiab txiv tsawb muaj li ib nrab ntawm fiber ntau.
Cov ntsiab lus fiber ntau hauv grams ib 100 g ntawm zaub mov
Koj tuaj yeem nrhiav cov ntaub ntawv ntxaws ntxaws ntawm txhua yam khoom noj los ntawm kev nyem rau ntawm lub sijhawm hauv daim ntawv teev npe:
- Rye crispbread 14.1 g
- Rolled oats 9.5 g
- Pob kws 7.7 g
- Almonds 9.8 g
- Daim duab 9.6 g
- Hnub 9.2 g
- Plums 9.0 g
- blueberries 4.9 g
- kiwi 3.9g
- apple 2.3g
- Txiv tsawb 2.0g
- Qos 1.9g
- Nplooj lettuce 1.6 g
Ntawm cov zaub, cabbages nyiam Zaub pob qe thiab cauliflower muaj cov ntsiab lus fiber ntau tshaj plaws. Txawm li cas los xij, vim qhov flatulent nyhuv, lawv tsis haum rau dev. Qos yaj ywm thiab nplooj zaub xam lav yog qhov zoo dua rau qhov no.
Txawm li cas los xij, zaub thiab txiv hmab txiv ntoo yog qhov zoo tshaj plaws ntawm kev noj haus fiber ntau. Cov nplej thiab legumes xws li taum or lentils tuaj yeem muaj qhov tsis zoo rau cov dev.
Nws yog ib qho tseem ceeb kom txwv tus nqi ntawm raw fiber ntau. Yog tias koj tus phooj ywg plaub-legged noj nws ntau dhau, qhov no tuaj yeem ua tau mus raws plab.
Zaub thiab txiv hmab txiv ntoo kuj noj qab nyob zoo rau tus dev
Zaub thiab txiv hmab txiv ntoo kuj muab ob peb cov nroj tsuag theem nrab uas muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm peb cov phooj ywg plaub-legged.
Piv txwv li cov carotenoids nrhiav tau hauv carrots, apricots, Thiab spinach. Lawv txhawb lub cev tiv thaiv kab mob, tiv thaiv qog noj ntshav thiab tiv thaiv kev puas tsuaj rau lub cell nucleus.
Saponins txo cov roj cholesterol thiab suav tias yog tshuaj tiv thaiv. spinach thiab legumes muaj feem ntau.
Phenolic acids thiab flavonoids muaj nyob rau hauv yuav luag tag nrho cov nroj tsuag. Lawv muaj cov nyhuv antimicrobial thiab antioxidant.
Monoterpenes, uas tau hais tias tiv thaiv qog noj ntshav, muaj nyob hauv txiv apples, apricots, raspberries, Thiab blueberries.
Cov zaub twg koj tuaj yeem noj tau?
Nyob rau hauv txoj cai, feem ntau hom txiv hmab txiv ntoo thiab zaub yog haum rau dev.
Cov khoom xyaw no feem ntau twb muaj nyob rau niaj hnub no's niaj hnub ua tiav pub. Yog li ntawd, koj tsis tas yuav pub koj tus dev ntxiv lettuce, txiv apples, los yog spinach.
Nws yog ib qho tseem ceeb tshwj xeeb los ntxiv zaub fiber ntau yog tias koj pub koj tus dev noj. Nws yog qhov zoo tshaj plaws kom maj mam ua pa los yog puree cov zaub. Qhov no ua rau nws yooj yim dua rau tus dev zom.
Tau kawg, kuj tseem muaj cov neeg nyob hauv tsev uas tsis muaj nqi rau cov khoom noj khoom haus zoo. Nyob rau hauv rooj plaub no, qhov zoo tshaj plaws yog kom puree cov zaub mov noj qab haus huv thiab sib tov nrog nqaij los yog offal.
Yog tias koj xav npaj koj tus tsiaj noj zaub mov ntshiab, tsis txhob hnov qab sib xyaw cov roj zoo. Cov roj ua kom ntseeg tau tias tus dev kuj tuaj yeem siv cov roj-soluble vitamins.
Cov saj txawv
Peb peb tug tub no txawv heev rau txiv hmab txiv ntoo thiab zaub. Alonso, peb Phaus Qaum Ntuj noj tag nrho cov khoom ntsuab uas nws tau txais nws txhais tes. Peb feem ntau ua rau lwm tus tswv tsev luag nyav thaum nws tawm ntawm cov zaub ntug hauv paus zoo li ib tug nees thiab txawm tso lwm yam kev kho mob nyob ib puag ncig.
Maui, peb nyuj sib nraus, hlub txiv apples. Nws txawm coj nws nrog nws thaum nws pom nws taug kev hauv qab tsob ntoo.
Ob leeg kuj nyiam noj tsawb, cucumbers, los yog ib lub txiv lws suav cocktail.
Txawm li cas los xij, yog tias koj tuaj ze rau peb Chihuahua Tequila nrog txiv hmab txiv ntoo lossis zaub, koj yuav tau txais qhov muag phem. Nws wrinkled nws lub qhov ntswg zoo nkauj thiab khiav tawm. Nrog nws, cov khoom xyaw no yuav tsum tau txiav kom zoo li ua tau thiab muab zais rau hauv cov nqaij.
Ceev faj, tsis yog tag nrho cov zaub yuav noj qab nyob zoo
Txawm li cas los xij, thaum noj zaub, nco ntsoov nco ntsoov qhov ntawd tsis yog txhua yam ntau yam sib xws nrog cov dev.
Koj yuav tsum zam dos nyoos thiab qij. Lawv cov khoom xyaw tuaj yeem ua rau muaj kev phom sij rau tus dev.
Raw qos yaj ywm, kua txob, Thiab txiv lws suav muaj peev xwm muaj solanine nyob rau hauv ntsuab qhov chaw ntawm cov nroj tsuag, uas yog lom rau ob leeg dev thiab tib neeg.
Avocado yog tsis sib haum xeeb heev. Nws tsis paub tias nws puas muaj tshuaj lom los yog ua mob rau dev. Kev xav txawv heev ntawm no. Sib npaug tsis meej yog cov cuam tshuam ntawm grapes thiab txiv quav ntswv nyoos.
Lus Nug Nquag Nug
Nyob qhov twg muaj ntau cov zaub mov fiber ntau pom?
Kev noj zaub mov fiber ntau yog pom hauv cov txiv hmab txiv ntoo thiab zaub, cov khoom lag luam nplej, legumes, txiv ntseej, noob, thiab nceb. Nws tsis muaj teeb meem dab tsi cov khoom noj uas muaj fiber ntau koj xaiv, kev sib xyaw ntawm ntau qhov chaw yog qhov zoo tagnrho.
Cov zaub twg muaj fiber ntau?
Zaub thiab txiv hmab txiv ntoo: Feem ntau cov zaub qhwv (califlower, broccoli, kale, Brussels sprouts, liab cabbage, dawb cabbage, savoy cabbage), tab sis xws li B. kuj carrots, fennel, thiab qos yaj ywm muab fiber ntau. Cov txiv hmab txiv ntoo qhuav xws li hnub, figs, prunes, thiab raisins kuj nplua nuj nyob rau hauv nws.
Puas yog carrots zoo rau dev?
Cov khoom noj txom ncauj zoo tagnrho. Raws li cov khoom noj txom ncauj nyoos ntawm cov zaub mov, cov zaub ntug hauv paus ntxiv dag zog rau koj tus dev lub cev tiv thaiv kab mob. Nyob rau tib lub sijhawm, cov khoom xyaw hauv carrots thaiv kev nkag mus rau cov kab mob cab thiab kab mob. Cov zaub nyoos kuj yog ib qho kev lom zem rau koj tus dev zom rau.
Puas yog oatmeal muaj fiber ntau?
Rolled oats muaj 10 grams ntawm kev noj haus fiber ntau rau 100 grams, yog li 300 grams ntawm oat flakes yog txaus kom tau raws li cov kev xav tau niaj hnub.
Puas yog oatmeal zoo rau dev?
Puas yog oatmeal noj qab nyob zoo rau dev? Yog, oatmeal noj qab nyob zoo rau dev. Qhov no yog vim ntawm ib sab mus rau cov ntsiab lus ntawm cov protein ntau ntawm oat flakes, ntawm qhov tod tes, rau ntau cov khoom noj fibers, minerals, thiab kab kawm, thiab qhov tseeb tias lawv yooj yim heev rau zom.
Thaum twg siv oatmeal rau dev?
Yog tias koj tus dev muaj mob raws plab lossis teeb meem plab hnyuv, oatmeal ua los ntawm oatmeal kuj tseem tsim nyog ua ib feem ntawm kev noj zaub mov. Oat flakes muaj feem ntau ntawm carbohydrates (kwv yees li 70%) thiab yog ib qho zoo heev ntawm cov protein ua tsaug rau lawv cov ntsiab lus protein ntau ntawm yuav luag 15%.
Dab tsi oatmeal dev noj tau?
Yuav kom oatmeal yooj yim digestible rau tus dev, nws yuav tsum tau siav. Tej zaum koj yuav nco txog lub porridge no thaum koj tseem yau. Txog niaj hnub no, zoo qub oatmeal yog nrov thaum koj plagued los ntawm plab hnyuv los yog convalescence.
Puas yog tsev cheese zoo rau tus dev?
Tsev cheese yog ib qhov zoo tshaj plaws ntawm cov tsiaj protein rau dev, nrog rau cov khoom uas muaj nqaij. Tau kawg, tsev cheese kuj muaj lactose, uas yog vim li cas tus nqi pub mis yuav tsum tau qhia meej nrog kev pab los ntawm tus kws pab tswv yim pub mis.
