Legumes - chav kawm ntawm cov zaub uas suav nrog taum, peas thiab lentils - yog cov khoom noj muaj txiaj ntsig thiab muaj txiaj ntsig zoo tshaj plaws. Legumes feem ntau muaj roj tsawg, tsis muaj roj cholesterol, thiab muaj folate, potassium, hlau thiab magnesium. Lawv kuj muaj cov rog uas muaj txiaj ntsig thiab soluble thiab insoluble fiber ntau insoluble fiber Dietary fiber, tseem hu ua roughage lossis bulk, suav nrog cov khoom cog zaub mov koj lub cev tsis tuaj yeem zom lossis nqus tau. Tsis zoo li lwm yam khoom noj, xws li rog, proteins lossis carbohydrates - uas koj lub cev zom thiab nqus - fiber ntau tsis zom los ntawm koj lub cev. https://www.mayoclinic.org › in-depth › fiber › art-20043983
Dietary fiber: Qhov tseem ceeb rau kev noj qab haus huv - Mayo Clinic
Vim li cas cov taum thiab peas zoo rau koj?
Taum, taum, thiab lentils kuj yog qhov chaw nplua nuj ntawm qee cov vitamins thiab minerals, xws li folate, hlau, potassium, thiab magnesium(USDA nd-b). Folate thiab hlau yog qhov tseem ceeb rau kev tiv thaiv kab mob ntshav qab zib, nrog rau kev tswj hwm ntau yam kev ua haujlwm hauv metabolic. Potassium thiab magnesium yog qhov tseem ceeb rau cov leeg nqaij thiab paj hlwb.
Puas noj taum txhua hnub phem?
taum qhov zoo ntawm fiber ntau. Qhov ntawd yog qhov tseem ceeb vim tias feem ntau cov neeg Asmeskas tsis tau txais kev pom zoo 25 mus rau 38 grams txhua hnub. Fiber pab ua kom koj tsis tu ncua thiab zoo li tiv thaiv kab mob plawv, cov roj cholesterol siab, ntshav siab, thiab mob plab.
taum thiab peas puas zoo rau kev poob phaus?
taum, chickpeas, lentils, thiab peas
Raws ib pab pawg, taum, chickpeas, lentils, thiab peas yog hu ua pulses. Lawv tuaj yeem cuam tshuam qhov hnyav vim lawv cov txiaj ntsig ntawm kev ua kom puv, nrog rau lawv cov protein thiab fiber ntau. Zoo ib yam li oatmeal, pulses muaj cov fiber ntau soluble uas yuav ua rau qeeb plab zom mov thiab nqus.
Puas noj peas noj txhua hnub?
Peas yog nplua nuj nyob rau hauv coumestrol, ib tug as-ham uas plays lub luag hauj lwm ntawm kev tiv thaiv kab mob plab. Ib txoj kev tshawb fawb xyoo 2009 uas tau ua hauv Mexico City tau qhia tias kev noj cov txiv laum huab xeeb txhua hnub thiab lwm yam legumes txo qis kev pheej hmoo ntawm mob qog noj ntshav los ntawm 50%. Peas kuj yog siab hauv fiber, uas pab txav zaub mov los ntawm koj lub plab kom yooj yim zom.
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