9 COV TXIAJ NTSIG KEV NOJ QAB HAUS HUV NTAWM TXIV NKHAUS TAW, NWS COV KHOOM NOJ MUAJ TXIAJ NTSIG, KEV CEEB TOOM THIAB COV KHOOM NOJ QAB HAUS HUV - PAMPEREDPEOPLENY.COM

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Kev noj haus Khoom Noj Khoom Haus oi-Amritha K Los Ntawm Amritha K. thaum Lub Xya Hli 21, 2020| Rov Los Saib Dua Arya Krishnan

Yooj yim yog ib qho ntawm cov txiv qab qab tshaj plaws thiab cov txiv hmab txiv ntoo-ntom txiv hmab txiv ntoo, txiv nkhaus taw yog qhov nyiam tshaj plaws, tsis muaj, txiv hmab txiv ntoo nyiam. Kuj hu ua tus huab tais ntawm cov txiv hmab txiv ntoo, txiv nkhaus taw tsis yog nrov rau lawv cov saj thiab xim zoo nkauj xwb, tab sis kuj tseem muaj txiaj ntsig ntawm cov txiaj ntsig kev noj qab haus huv nws muaj.

yuav nruj kuv ob lub mis

Txiv nkhaus taw yog nplua nuj nyob hauv cov protein, fibers, vitamin C, vitamin A, folic acid, vitamin B-6, vitamin K thiab potassium. Cov txiv hmab txiv ntoo no pab txo kev phom sij ntsig txog kev noj qab haus huv xws li kev rog, mob ntshav qab zib, mob plawv. Nws kuj tseem txhawb nqa lub cev muaj zog thiab plaub hau, ntxiv dag zog thiab pab tswj hwm lub cev noj qab nyob zoo [1] Cov.

Lub txiv nkhaus taw lub caij tab tom yuav twv peb kom zoo rau xyoo no thiab ua ntej dhau mus, cia peb saib seb cov txiv nkhaus taw tau txais txiaj ntsig zoo li cas rau koj kev noj qab haus huv. Nyeem rau kom paub lub Cov txiaj ntsig kev noj qab haus huv ntawm txiv nkhaus taw

Tus Khoom Noj Muaj Txiaj Ntsig Hauv Mango

100 g ntawm txiv nkhaus taw muaj cov as-ham hauv qab no [ob] :

Carbohydrates 15 g
Rog 0.38 g
Protein 0.82 g
Thiamine (B1) 0.028 mg
Riboflavin (B2) 0.038 mg
Niacin (B3) 0.669 mg
Vitamin B6 0.119 mg
Folate (B9) 43 mcg
Choline 7.6 mg
Vitamin C 36,4 mg
Vitamin E 0.9 mg
Tshuaj calcium 11 mg
Hlau 0.16 mg
Magnesium 10 mg
Manganese 0.063 mg
Phosphorus 14 mg
Cov poov tshuaj 168 mg
Sodium 1 mg
Zinc 0.09 mg

1. tswj Cov Qib Roj Cholesterol

Txiv nkhaus taw muaj theem siab ntawm cov vitamin C, pectin thiab fiber ntau uas pab txo qis cov ntshav roj ntau ntau [3] Cov. Txhuas txiv nkhaus taw kuj tseem muaj cov nplua nuj poov tshuaj, uas yog qhov tseem ceeb ntawm cov khoom noj ntawm lub cev thiab kua dej. Nws pab hauv kev tswj lub plawv dhia ntshav siab thiab ntshav siab [4] [5] Cov.

2. Kho Cov Phaj

Txiv nkhaus taw yog nplua nuj nyob hauv tartaric acid, malic acid thiab tseem muaj kab mob ntawm citric acid uas pab hauv kev tswj alkali ntawm lub cev los ntawm zam qhov teeb meem acidity. [6] Cov. Kev qhia koj lub cev yog qhov tseem ceeb vim tias qee yam zaub mov tuaj yeem tsim cov kua qaub ua kua hauv koj lub cev tom qab kev zom zaub mov uas tuaj yeem cuam tshuam kev zom zaub mov [7] Cov. Noj lub txiv nkhaus taw tuaj yeem pab txo qis kev phom sij los ntawm kev mob ntawm cov acids [8] Cov.

3. Lub plab zom mov

Txiv nkhaus taw yog nplua nuj nyob hauv fibrous teeb meem pectin, uas pab zom cov zaub mov hauv cov kab ke [9] Cov. Txiv nkhaus taw kuj muaj ntau lub enzymes uas pab rhuav tshem cov protein ntau, xws li amylases uas tuaj yeem pab kev pabcuam thiab txhim kho koj lub plab zom mov. [10] Cov.

4. Txhawb Lub Qhov Muag Kev Noj Qab Haus Huv

Txiv nkhaus taw yog nplua nuj nyob rau hauv cov vitamin A thiab ib khob ntawm txiv nkhaus taw sib npaug rau 25 ib npib tooj ntawm koj qhov kev xav tau ntawm kev noj qab haus huv txhua hnub ntawm vitamin A. Mangoes pab nyob rau hauv kev txhawb nqa pom kev zoo, tua lub qhov muag qhuav thiab kuj yuav pab ua kom tsaus ntuj zoo. [kaum ib] [12] Cov.

mustard roj zoo rau cov plaub hau

5. Txhim kho cov tawv nqaij noj qab haus huv

Txiv nkhaus taw muaj ntau ntawm cov vitamin C, uas txhawb cov tawv nqaij noj qab haus huv [13] Cov. Vitamin C txhawb kev tsim khoom ntawm collagen, uas nyob rau hauv lem muab koj cov tawv nqaij nws bounce thiab combats sagging thiab wrinkles [14] Cov. Cov tshuaj antioxidant hauv cov txiv hmab txiv ntoo kuj pab tiv thaiv cov hauv paus plaub hau tiv thaiv kev puas tsuaj los ntawm oxidative kev nyuaj siab [kaum tsib] Cov.

6. Tuaj yeem Txhim Kho Kev Txhim Kho Kab Mob

Kev sib xyaw ua ke ntawm cov vitamin C, vitamin A thiab 25 ntau yam carotenoids tam sim no hauv cov txiv nkhaus taw tau hais tias yuav pab ua kom tiv thaiv kab mob noj qab nyob zoo [16] Cov. Ua lub zog zoo ntawm cov tshuaj tiv thaiv kab mob hauv lub cev, tus vaj ntxwv ntawm cov txiv hmab txiv ntoo tuaj yeem pab tua kab mob [17] [18] Cov. Txiv nkhaus taw kuj tseem muaj folate, vitamin K, vitamin E thiab ntau hom vitamins B, uas pab txhim kho kev tiv thaiv kab mob [19] Cov.

tshuaj hauv tsev rau blackheads ntawm qhov ntswg

7. tuaj yeem txhim kho kev mob plawv

Txiv nkhaus taw yog qhov zoo ntawm cov poov tshuaj thiab magnesium, uas pab txhawm rau tswj kev noj qab haus huv thiab tseem nyob hauv kev txhawb kev ntshav siab los ntawm kev ua kom cov hlab ntsha [19] Cov. Qhov tshwj xeeb antioxidant hu ua mangiferin hauv mangoes tuaj yeem tiv thaiv lub plawv mob tiv thaiv o, oxidative kev nyuaj siab thiab kev ploj tuag ntawm tes [nees nkaum] Cov.

8. Tuaj yeem Pab Txo (Tej Yam) Uas Khees Xaws

Txiv nkhaus taw muaj ntau nyob rau hauv polyphenols, uas tau pov thawj tias muaj cov khoom los tiv thaiv tus mob cancer [nees nkaum-ib] [22] Cov. Cov polyphenols no tuaj yeem pab tiv thaiv oxidative kev nyuaj siab, kev tshawb fawb taw qhia. Kev tshawb fawb tsiaj qhia tias mango polyphenols txo qis oxidative kev nyuaj siab thiab nres qhov kev loj hlob lossis puas lawm ntau yam mob cancer hlwb [2. 3] Cov.

9. Yuav txo tau qhov kev pheej hmoo mob hawb pob

Qee qhov kev tshawb fawb tau taw qhia tias cov vitamins A thiab beta-carotene tuaj yeem qis dua hauv cov menyuam yaus mob hawb pob, thiab nrog mango ua cov nplua nuj ntawm ob qho no, nws tau hais tias cov txiv nkhaus taw tuaj yeem ua raws li kev kho mob hawb pob. [24] [25] Cov. Txawm li cas los xij, nws tsis paub meej txog lub luag haujlwm tseem ceeb dab tsi yuav ua rau kev tiv thaiv kev mob hawb pob.

Puas Yog Noj Ntau Ntau Cov Txiv Hmab Txiv Ntoo Ua Tsis Zoo rau Koj Txoj Kev Noj Qab Haus Huv?

Noj ntau dhau rau ib yam dab tsi, tshwj xeeb cov txiv hmab txiv ntoo nrog cov piam thaj uas muaj qab zib ntau yuav ua rau muaj kev phom sij tshwj xeeb yog rau cov neeg mob ntshav qab zib lossis cov muaj ceeb thawj [26] Cov. Cov kws paub txog kev noj qab haus huv qhia tias txiv nkhaus taw muaj suab thaj ntau thiab yuav tsum tau noj kom tsawg Cov.

Ntshav qab zib thiab cov neeg rog yuav tsum txwv lossis tswj lawv kev noj txiv nkhaus taw kom tsis txhob muaj kev phom sij ntawm kev noj qab haus huv [27] Cov.
Cov neeg nrog noob txiv ua xua yuav tsum zam mangoes uas lawv yog ib tsev neeg uas yog pistachios lossis cashews [28] Cov.
Qee tus neeg nrog latex kev ua xua kuj tau muaj qhov tshuaj tiv thaiv hla ntawm mangoes [29] Cov.

Yog li, nws puas zoo noj mango txhua hnub?

yuav ua li cas tiv thaiv cov pob dub ntawm lub ntsej muag

Txiv nkhaus taw yog ib qho ntawm cov txiv ntoo qab zib thiab muaj cov muaj fiber ntau dua li lwm cov txiv ntoo, yog li, nws noj qab nyob zoo kom tsis pub ntau tshaj li ob pluag ib hnub. Ib neeg laus tuaj yeem noj 1 ½ rau 2 khob txiv ntoo ib hnub [30] Cov.

Kev Noj Qab Nyob Zoo Mango

1. Txiv nkhaus taw laj

Cov khoom xyaw

qhov zoo tshaj plaws paub tsis meej thriller movies

1 khob ntawm mov siav
½ khob ntawm txiv nkhaus taw (siav lossis unripe, grated)
½ sp ntawm mustard
Tsp ntawm urad dal
Tsp ntawm channa dal
1 tsp ntawm av hauv av
2 ntsuab chilli
1 curry nplooj
¼ tsp ntawm sprig turmeric hmoov
3 tsp ntawm noob hnav roj
Ntsev mus saj

Cov Lus Qhia

Ncuav cov roj thiab ntxiv mustard rau hauv lub lauj kaub.
Raws li mustard crackles ntxiv urad dal, channa dal thiab ntsuab chilli.
Ntxiv cov nplooj ntoos curry, asafoetida turmeric hmoov.
Ntxiv qhov sib tov no thiab cov txiv nkhaus taw rau hauv cov kua siav.
Sib tov kom zoo thiab muab kev pab.

2. Zesty Mango ua zaub xam lav

Cov khoom xyaw

3 txiv nkhaus taw (siav, tev thiab nyias hlais)
1 lub tswb liab kua txob (cov hlais cov hlais)
Onion cov dos liab (hlais cov hlais)
¼ khob cov zaub basil (nyias hlais)
¼ khob tshiab cilantro (ntxaib ntxig)

Txog kev hnav khaub ncaws

Zest los ntawm 1 txiv qaub
Juice khob kua txiv qaub
2 tsp dawb qab zib
1/8 tsp kua txob liab kua txob
¼ tsp ntsev
1 tbsp zaub roj
Kua txob

Cov Lus Qhia

Muab tag nrho cov khoom xyaw rau hauv lub tais loj.
Pov kom huv thiab tso rau nws rau 5 feeb.
Sib tov cov zaub xam lav hnav khaub ncaws zoo.
Muab nws ntxiv rau cov zaub xas lav thiab rov pov ntxiv.

Ntawm Daim Ntawv Kawg…

Qhov zoo tshaj plaws khoom noj muaj txiaj ntsig hauv cov txiv nkhaus taw ua rau lawv ua huab tais cov txiv hmab txiv ntoo, tseeg. Cov khoom noj muaj txiaj ntsig ntawm cov txiv ntoo tauj muaj xws li txo cov ntshav siab thiab ntshav qab zib cov ntshav, txhim kho lub plawv, muaj zog tiv thaiv kab mob, txo cov cim ntawm kev laus, hloov plab zom mov zoo dua thiab ntau dua.

Tam sim no, mus xaiv qee cov txiv nkhaus taw tshiab thiab txaus siab rau lub qab qab thaum tiv thaiv koj kev noj qab haus huv ntawm txoj kev yooj yim.

Arya KrishnanTshuaj Kho Mob Xwm Txheej Kub CeevMBBS Paub ntxiv