Noj ntawm lub cob los yog tawm, noj khoom txom ncauj ntawm popped los yog noj nyob rau hauv syrup daim ntawv, pob kws yog nyob txhua qhov chaw - mob heev. Raws li cov U.S. Grains Council , hauv 2016 thiab 2017, Tebchaws Asmeskas tau nce ntau dua 14.6 billion bushels ntawm pob kws. Qhov ntawd yog hais txog 385 lab metric tons. Rau leej twg ua liaj ua teb tsis paub (ua txhaum), txhais tau tias ... ntau.
Tab sis rau tag nrho raws li nws yog, pob kws qee zaum tau txais qhov phem rap vim tsis noj qab haus huv, raws li zaub mus. Yog vim li cas peb thiaj li tawm mus tshuaj xyuas seb puas los yog tsis munching ntawm pob ntseg ntawm no thiab muaj kev cuam tshuam tsis zoo rau peb txoj kev noj qab haus huv. Nyeem ntxiv kom paub seb cov kernels no puas ua phem ntau dua li qhov zoo.
Dab tsi yog pob kws noj zaub mov Stats?
Nov yog yam koj tuaj yeem xav pom hauv ib lub pob ntseg nruab nrab ntawm pob kws:
- 88 calories
- 4 g yog '
- 15 mg sodium
- 275 mg poov tshuaj
- 19 g ntawm carbohydrates
- 2 g ntawm fiber
- 4 g qab
- 3 g protein
Cov txiaj ntsig kev noj qab haus huv ntawm pob kws yog dab tsi?
1. Nws yog qhov zoo ntawm cov vitamins thiab minerals
Tshwj xeeb, vitamin C, B vitamins thiab magnesium. Vitamin C yog ib qho tseem ceeb hauv kev kho ntawm tes, txhawb kev tiv thaiv thiab muaj zog tiv thaiv kev laus, thaum cov vitamins B tseem ceeb hauv lub zog metabolism. Magnesium yog ib qho tseem ceeb rau cov hlab ntsha conduction thiab cov leeg nqaij.
2. Nws tuaj yeem pab digestion
Cov fiber ntau insoluble hauv pob kws pub cov kab mob zoo hauv koj lub plab, uas pab hauv plab zom mov thiab pab kom koj tsis tu ncua. Tab sis kev tiv thaiv cem quav tsis yog qhov txiaj ntsig ntawm kev noj haus fiber ntau. Ntxiv nrog rau kev tiv thaiv kab mob hauv plab, kev nce hauv cov khoom noj muaj fiber ntau tau txuas nrog kev pheej hmoo tsawg ntawm ntau yam kab mob, suav nrog kab mob plawv thiab qee yam qog noj ntshav, txoj kev kawm no los ntawm Kansas State University Department of Human Nutrition. Tsis zoo li ntau lwm cov nplej, pob kws yog cov zaub mov tsis muaj gluten, ua rau nws yog ib qho kev xaiv zoo rau cov neeg uas tsis txhob gluten tab sis xav noj cov nplej.
7 hnub noj zaub mov npaj rau poob phaus
3. Nws tuaj yeem txhim kho qhov muag
Pob kws kuj tseem muaj cov carotenoids zeaxanthin thiab lutein, uas tau raug pov thawj los txhawb kev noj qab haus huv ntawm macular. Raws li kev kawm nyob rau hauv luam tawm nyob rau hauv Khoom noj khoom haus , lutein thiab zeaxanthin tuaj yeem tiv thaiv thiab txo cov kab mob cataracts thiab muaj hnub nyoog ntsig txog macular degeneration. Vitamin C tseem tuaj yeem pab txo koj txoj kev pheej hmoo ntawm kev mob cataracts, hais tias American Optometric Association (AOA) . Lwm cov khoom noj uas muaj carotenoids siab yog carrots, nplooj ntsuab thiab qos yaj ywm qab zib.
Dab tsi yog pob kws Supposed Downsides?
1. Nws tuaj yeem ua rau ntshav qab zib
sarson ka tel rau cov plaub hau loj hlob
Pob kws thiab lwm yam khoom noj uas muaj hmoov txhuv nplej siab muaj glycemic loads, uas tuaj yeem tsim cov piam thaj hauv ntshav tom qab noj mov. Qhov no tuaj yeem ua rau koj xav haus ntau dua. Vim nws cov ntsiab lus hmoov txhuv nplej siab, cov neeg mob ntshav qab zib yuav tsum txwv tsis pub lawv noj cov pob kws, vim kev kawm-xws li qhov no luam tawm nyob rau hauv lub American Journal of Clinical Nutrition - tau pom tias kev noj zaub mov tsawg-carb zoo dua los tswj ntshav qab zib.
2. Nws tuaj yeem pab txhawb qhov hnyav
Hauv ib 2015 kev kawm ntawm Harvard's T.H. Chan, cov kws tshawb fawb pom tias thaum noj txiv hmab txiv ntoo thiab zaub ntau dua tuaj yeem txhawb kev poob phaus. Txawm li cas los xij, cov neeg koom nrog kev kawm uas noj zaub mov ntau dua (xws li pob kws, qos yaj ywm thiab peas) nyiam qhov hnyav, thaum cov neeg uas noj zaub mov thiab txiv hmab txiv ntoo ntau dua-xws li taum hlua, zaub nplooj ntsuab, txiv apples, lossis pears, uas yog siab dua hauv fiber ntau thiab qis hauv carbohydrates - poob phaus. Vim li cas? Piv nrog rau cov zaub mov starchy, cov khoom noj uas tsis yog starchy muaj qis glycemic loads, ua me me thiab tsawg dua cov ntshav qab zib spikes tom qab lawv noj, uas yuav txo tau kev tshaib kev nqhis.
Yuav ua li cas yog pob kws Syrup?
Feem ntau cov pob kws tsis noj qab haus huv lub koob npe yog los ntawm nws txoj kev sib raug zoo rau pob kws phoov, cov khoom noj phoov ua los ntawm cov hmoov txhuv nplej siab uas tau siv los ua kom zoo nkauj, ntxiv ntim, tiv thaiv crystallization ntawm qab zib thiab txhim kho tsw. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov pob kws phoov tsis zoo ib yam li ntau-maligned siab fructose pob kws phoov (HFCS). Ob leeg yog tsim los ntawm pob kws hmoov txhuv nplej siab, tab sis niaj zaus pob kws phoov cov ntsiab lus qab zib yog 100 feem pua qabzib, thaum qee cov suab thaj hauv HFCS tau hloov los ntawm cov piam thaj mus rau nws cov txheeb ze txaus ntshai fructose. A UCLA kev kawm pom tau tias cov teb chaws uas sib xyaw cov kua txiv hmab txiv ntoo uas muaj fructose ntau rau hauv cov khoom noj thiab cov dej qab zib muaj cov ntshav qab zib ntau dua li cov teb chaws uas tsis siv cov khoom qab zib.
Pob kws phoov - siab fructose los yog tsis - yuav tsum tau kho zoo li lwm yam qab zib refined. Ib me ntsis ib zaug nyob rau hauv ib lub sij hawm tej zaum yuav tsis tua koj, tab sis nws yuav tsum tau noj heev sparingly. Nws paub, txawm li cas los xij, cov suab thaj ntau dhau ntawm txhua yam - tsis yog cov kua txiv hmab txiv ntoo uas muaj fructose - tuaj yeem ua rau cov calories uas tsis xav tau uas cuam tshuam rau cov teeb meem kev noj qab haus huv, xws li hnyav nce, ntshav qab zib hom 2, metabolic syndrome thiab qib triglyceride siab, hais Katherine Zeratsky, R.D., L.D. Tag nrho cov no txhawb koj txoj kev pheej hmoo ntawm kab mob plawv.
Thiab GMO Versus Tsis-GMO?
Raws li cov Center for Food Safety , txog li 92 feem pua ntawm Teb Chaws Asmeskas pob kws yog kev tsim kho caj ces (GE). Vim li cas? Rau qhov FDA , 'Developers genetically engineer nroj tsuag rau ntau yam tib yam vim li cas ib txwm yug me nyuam yog siv. Tej zaum lawv yuav xav tsim cov nroj tsuag nrog cov tsw zoo dua, cov qoob loo ntau dua (tso tawm), tiv thaiv kab ntau dua, thiab tiv thaiv kab mob.' Tab sis qhov ntawd puas ua rau nws tsis noj qab haus huv? Raws li kev txheeb xyuas meta-tshaj tawm ntawm 21 xyoo ntawm cov ntaub ntawv teb tau tshaj tawm hauv phau ntawv xov xwm Kev Tshaj Tawm Txog Kev Tshawb Fawb , GE pob kws yeej muaj kev nyab xeeb dua li cov pob kws tsis yog GE, vim nws muaj qis dua ntawm cov mycotoxins uas tshwm sim, uas yog qhov txaus ntshai lom thiab muaj peev xwm ua kom muaj carcinogenic.
Txoj kab hauv qab yog dab tsi?
Zoo li ntau yam khoom noj, pob kws tuaj yeem ua tau zoo rau koj, tsuav yog koj haus nws hauv qhov nruab nrab-thiab hauv nws daim ntawv ua haujlwm tsawg tshaj plaws (nyeem: tsis yog pob kws phoov). Pob kws yog qhov zoo ntawm fiber ntau thiab antioxidants uas txhawb kev noj qab haus huv ntawm qhov muag. Kev noj ntau dhau, nws tuaj yeem ua rau cov ntshav qab zib nce siab thiab ua rau qhov hnyav nce, tab sis noj hauv qhov tsim nyog, nws yog ntau yam thiab pheej yig ntxiv rau kev noj qab haus huv, sib npaug.
Hais txog : 10 Yam Txhua Tus Poj Niam Yuav Tsum Noj Ntau Dua
