Tsawb Txiv Tsawb (Nroj Tsuag): Khoom Noj Qab Haus Huv Tshav Puam, Cov Kev Phom Sij, thiab Cov Ntawv Qhia

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Laj Tsawb yog ib qho ntawm cov txiv ntoo muaj txiaj ntsig zoo thiab muaj txiaj ntsig uas cov neeg nyiam noj lub sijhawm twg los ntawm hnub. Feem ntau, txiv tsawb noj hauv lawv daim ntawv siav, tab sis cov txiv tsawb nyoo kuj tau noj thiab, tab sis tom qab ua noj.

Nqaij tsawb (plantains) tau noj los ntawm kib, rhaub lossis sautéing. Lawv yog cov khoom siv zoo ntawm cov tshuaj fiber, vitamins, cov zaub mov thiab cov hmoov txhuv nplej siab. Cov txiv tsawb tsis qab qab zib dua li lub qab, muaj qhov iab thiab muaj lub hnub qub ntau dua piv rau cov txiv tsawb siav.

zoo siab txais tos rov qab rau tsev kawm ntawv quotes

Tus nqi noj haus ntawm Txiv Tsawb Pob Tsuas

100 g ntawm txiv tsawb nyoos muaj 74.91 g dej, 89 kcal zog thiab lawv kuj muaj

• 1.09 g protein
• 0.33 g rog
• 22,84 g carbohydrate
• 2.6 g fiber ntau
• 12,23 g suab thaj
• 5 mg calcium
• 0.26 mg hlau
• 27 mg magnesium
• 22 mg phosphorus
• 358 mg poov tshuaj
• 1 mg sodium
• 0.15 mg zinc
• 8.7 mg vitamin C
• 0.031 mg thiamin
• 0.073 mg riboflavin
• 0.665 mg niacin
• 0.367 mg vitamin B6
• 20 mcg folate
• 64 IU muaj vitamin A
• 0.10 mg vitamin E
• 0.5 mcg vitamin K

Kev Noj Qab Haus Huv Tsawb Ntawm Txiv Tsawb Noj

1. Pab hauv kev poob phaus

Nqaij tsawb muaj ob hom fiber ntau - tiv thaiv cov hmoov txhuv nplej siab thiab pectin ob qho tib si uas ua rau muaj kev zoo siab puv ntoob tom qab noj mov. Qhov no pab ntxiv mus rau kev ua kom koj lub plab zom mov qis thiab ua rau koj noj zaub mov tsawg dua, uas ua rau tuaj yeem pab yuag poob ^[1] Cov.

2. Tswj ntshav qab zib

Ob qho tshuaj tiv thaiv cov hmoov txhuv nplej siab thiab pectin hauv cov txiv tsawb ua si zoo tuaj yeem pab tswj ntshav qab zib tom qab noj mov, raws li kev tshawb nrhiav ^[ob] Cov. Tsawb txiv tsawb muaj glycemic index (GI) ntawm 30, uas yog qhov tsawg heev, thiab qhov no pab txo qis ntshav qabzib.

3. Txhawb kev kho mob plawv

Nqaij tsawb muaj ntau hauv cov hmoov txhuv nplej siab uas pab txo cov ntshav muaj roj cholesterol thiab triglyceride concentration, thiaj li pab txhawb rau kev noj qab haus huv. Lawv tseem muaj cov poov tshuaj zoo uas yuav pab koj cov ntshav siab xyuas ^[3] Cov.

4. Txhim kho lub plab zom mov

Resistant hmoov txhuv nplej siab thiab pectin hauv cov txiv tsawb ua haujlwm yog ib qho prebiotic uas tau pub noj cov kab mob zoo hauv lub plab. Cov kab mob zom no muaj ob hom fiber ntau, tsim cov butyrate thiab lwm cov kab mob fatty acids uas luv uas pab kho ntau yam teeb meem zom zaub mov ^[4] Cov.

yuav ua li cas ua daim npog ntsej muag tom tsev

5. Tiv thaiv thiab kho mob raws plab

Qhov muaj cov hmoov txhuv nplej siab thiab pectin ntau hauv tsawb nyoos tuaj yeem pab kho thiab tiv thaiv mob plab zawv. Nws pab hauv kev ua tawv tawv tawv thiab tawm tsam cov kab mob uas ua rau raws plab. Raws li kev tshawb nrhiav, tsawb nqaij nyoos muaj txiaj ntsig zoo nyob rau hauv kev tswj kev noj zaub mov mob raws plab kom txaus hauv cov menyuam yaus hauv tsev kho mob thiab tuaj yeem siv los kho menyuam yaus hauv tsev ^[5] Cov.

6. Pab hauv kev nqus tau hlau zoo dua

Cov hlau tsis muaj zog thiab ntshav tsis zoo cuam tshuam rau ntau ntawm cov pejxeem. Ib txoj kev tshawb fawb luam tawm hauv Kev Tshawb Fawb Khoom Noj thiab Khoom Noj pom tau tias, cov txiv tsawb nyoos thiab siav tsis cuam tshuam txog kev nqus hlau thiab lawv tuaj yeem pab txhim kho cov hlau ntau hauv lub cev. ^[6] Cov.

Noj Qab Haus Huv Tshav Pob Tsawb

Noj ntau tshaj ntawm tsawb nyoos tuaj yeem ua rau tsam plab, roj, thiab cem quav. Tsis tas li ntawd yog tias koj muaj kev fab tshuaj rau latex, koj yuav tsum tau zam kom tsis txhob noj nqaij tsawb vim lawv muaj cov protein uas zoo ib yam li cov ua xua uas ua rau muaj protein hauv cov latex.

Ayurvedic tshuaj rau cov kab mob fungal

Ua Liaj Ua Teb Noj Ua Si

Nqaij nyoos curry ^[7]

Cov khoom xyaw:

• 4 thooj tsawb
• 2 qos yaj ywm
• & frac12 tsp Qhiav qhiav los
• 1 tsp cumin hmoov
• Paanchphoran (txawm tias sib xyaw ntawm cov coriander, cumin, nigella, fennel, thiab noob zaub)
• 1 tsp coriander hmoov
• & frac12 tsp chilli hmoov
• & frac12 tsp kua txob dub hmoov
• & frac12 tsp garam masala hmoov
• Ntsev thiab roj raws li qhov xav tau

Txoj kev:

• Tev, txiav cov nqaij tsawb thiab siab ntuag lawv rau 3 whistles.
• Tev thiab txiav cov qos yaj ywm rau hauv ntsuas.
• Cov roj tshav kub hauv lub lauj kaub / kadai thiab ntiav kib qos yaj ywm. Khaws cia tseg.
• Nyob rau hauv tib lub lauj kaub, ntxiv Bay nplooj ntoos thiab paanchphoran.
• Tom qab ntawd ntxiv cov qhiav muab tshuaj txhuam thiab sauté li 30 feeb.
• Ntxiv tev, cumin, coriander, kua txob dub, chilli hmoov, thiab ntsev. Sauté cov txuj lom.
• Ntxiv txiv tsawb thiab qos daim thiab kib nrog cov txuj lom.
• Ntxiv dej thiab tso cai rau nws kom npau npau txog cov txiv tsawb thiab qos yaj ywm.
• Ntxiv garam masala thiab pab kub.

Sim daim ntawv qhia kebab txiv tsawb no thiab txiv tsawb daim ntawv qhia.

1. [1]Higgins J. A. (2014). Cov tshuaj tiv thaiv cov hmoov txhuv nplej siab thiab lub zog sib npaug: muaj feem rau kev poob phaus thiab txij nkawm.Qhov tshuaj xyuas hauv cov khoom noj khoom haus thiab kev noj haus, 54 (9), 1158–1166.
2. [ob]Schwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., & Thomas, F. D. (1988). Txhawb pectin noj: ntxim rau lub plab zom mov thiab qabzib kam rau hauv cov neeg mob ntshav qab zib tsis-insulin-raws li cov neeg mob ntshav qab zib.Qhov Asmeskas phau ntawv xov xwm ntawm kev noj haus, 48 ​​(6), 1413-1417.
3. [3]Kendall, C. W., Emam, A., Augustin, L. S., & Jenkins, D. J. (2004). Resistant starches thiab kev noj qab haus huv.Hauv ntawm AOAC thoob ntiaj teb, 87 (3), 769-774.
4. [4]Topping, D. L., & Clifton, P. M. (2001). Cov xov ntawm cov roj ntsha ua haujlwm thiab tib neeg lub colonic muaj nuj nqi: lub luag haujlwm ntawm cov hmoov txhuv nplej siab thiab tsis khov polysaccharides.Physiological tshuaj xyuas, 81 (3), 1031-1064.
5. [5]Rabbani, G. H., Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... & Fuchs, G. J. (2004). Txiv tsawb ntsuab thiab pectin txhim kho cov plab hnyuv me me thiab ua kom cov kua dej hauv cov me nyuam hauv plab muaj qhov raws plab tsis txaus. Cov kab mob thiab kev tshawb fawb, 49 (3), 475-484.
6. [6]García, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… Rosado, J. L. (2015). Kev nqus hlau hauv cov nqaij nyoo thiab siav: ib qho kev tshawb fawb uas siv cov isotopes ruaj khov hauv cov poj niam.Qhov zoo & kev tshawb nrhiav khoom noj, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with-nyob

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