Couscous yog dab tsi, nws yog dab tsi, dab tsi yog qhov txiaj ntsig?

Tejzaum Nws yog khoom noj khoom haus thoob plaws ntiaj teb. Txawm hais tias feem ntau xav tias yog nplej, nws yog tsim los ntawm durum nplej los yog semolina hmoov. Tejzaum Nws muaj qee qhov txiaj ntsig kev noj qab haus huv.

Cov txiaj ntsig ntawm Couscous yog dab tsi?

nplua nuj nyob rau hauv selenium

Tejzaumib qho ntawm cov khoom noj tseem ceeb tshaj plaws hauv selenium ntxhia. ib lub tais npawg toojmuab ntau tshaj 60% ntawm qhov pom zoo noj txhua hnub.

Selenium yog ib qho tseem ceeb ntxhia nrog ntau yam txiaj ntsig kev noj qab haus huv. Nws yog ib qho muaj zog antioxidant uas pab lub cev kho cov hlwb puas thiab txo qhov mob.

Nws tseem ua lub luag haujlwm hauv cov thyroid noj qab haus huv. Txhawm rau kom cov thyroid caj pas ua haujlwm zoo, nws pab txhawb kev tsim cov tshuaj hormones thiab tiv thaiv nws los ntawm kev puas tsuaj.

TejzaumCov selenium hauv tachi pab txo qis kev pheej hmoo ntawm kab mob plawv los ntawm kev txo qis kev mob thiab oxidative kev nyuaj siab hauv lub cev.

Nws muaj nuj nqi antioxidant kuj pab txo cov quav hniav thiab LDL cov roj cholesterol hauv cov hlab ntsha thiab phab ntsa.

Pab txo kev pheej hmoo mob qog noj ntshav

Tejzaumtxo selenium, mob qog noj ntshav tuaj yeem pab txo qis Kev tshuaj xyuas 350.000 cov kev tshawb fawb uas muaj ntau dua 69 tus neeg tau pom tias ua tiav cov ntshav selenium siab los ntawm kev noj cov zaub mov uas muaj selenium ntau dua li kev noj qee yam tshuaj yuav tiv thaiv qee yam qog noj ntshav.

Qee cov kev tshawb fawb tau txuas cov selenium tsis txaus tshwj xeeb rau kev pheej hmoo ntawm mob qog noj ntshav prostate. Txawm li cas los xij, nws kuj tau raug sau tseg tias kev noj cov selenium txaus, nrog rau cov vitamins C thiab E, txo qhov kev pheej hmoo ntawm mob ntsws cancer hauv cov neeg haus luam yeeb.

Txhim kho lub cev tiv thaiv kab mob

TejzaumSelenium muab kev txhawb nqa rau lub cev tiv thaiv kab mob. Qhov no antioxidant pab txo qhov mob thiab txhawb kev tiv thaiv los ntawm kev txo qis oxidative kev nyuaj siab hauv lub cev.

Cov kev tshawb fawb tau pom tias cov ntshav nce qib ntawm selenium nce lub cev tiv thaiv kab mob, thaum lub cev tsis muaj zog tuaj yeem ua rau lub cev tsis muaj zog thiab lawv txoj haujlwm.

Selenium tseem ua lub luag haujlwm hauv kev ntxiv cov vitamins C thiab E, uas pab txhawb kev ua haujlwm ntawm lub cev.

Nws yog ib qhov zoo ntawm cov nroj tsuag-raws li cov protein

Kwv yees li 16-20% ntawm peb lub cev yog tsim los ntawm cov protein ua los ntawm cov amino acids. Amino acids koom nrog yuav luag txhua yam txheej txheem metabolic hauv peb lub cev.

Nws yog ib qho tseem ceeb kom noj cov protein los ntawm cov tsiaj thiab cov nroj tsuag. TejzaumNws yog ib qho zoo ntawm cov nroj tsuag raws li cov protein, muab 6 grams ntawm cov protein rau ib khob noj.

Nco ntsoov tias tsiaj protein muaj tag nrho cov amino acids tseem ceeb uas peb lub cev tsis tuaj yeem tsim, thiab nws yog cov protein ua tiav.

Cov nroj tsuag-raws li cov proteins tsuas muaj qee qhov tseem ceeb amino acids thiab suav tias tsis muaj, nrog rau cov kua thiab quinoa.

Plant-based protein yog qhov tseem ceeb hauv cov neeg tsis noj nqaij thiab vegan noj, yog li npawg tooj noj neeg tsis noj nqaij Nws yog kev xaiv zaub mov zoo tshaj plaws rau

Txawm li cas los xij, nws yuav tsum tau ua ke nrog lwm cov nroj tsuag cov protein kom ntseeg tau tias koj tau txais tag nrho cov amino acids tseem ceeb. Kev noj zaub mov nrog cov proteins hauv cov nroj tsuag txo qis kev pheej hmoo ntawm kab mob plawv, mob stroke thiab mob qog noj ntshav.

Tej zaum yuav pab kom poob phaus

Rice thiab quinoa noj piv rau cereals xws li calories nyob rau hauv couscous qis dua. Ib khob npawg tooj Nws muaj tsawg dua 200 calories.

Tejzaum nws kuj yog nplua nuj nyob rau hauv protein ntau rau cov nplej los yog nplej raws li cov khoom noj.

Ua couscousNrog 6 grams ib khob, nws muaj protein ntau dua li ntau lwm cov nplej zom lossis cov nplej ua tiav.

Cov protein thiab cov ntsiab lus fiber ntau ua ke ua ke kom qeeb plab zom mov thiab tuaj yeem pab txo qis qab los noj mov thiab tshaib plab rau teev tom qab noj mov.

Protein thiab fiber, ob qho khoom noj tseem ceeb no, yog cov tshuaj hormones tshaib plab uas ua rau koj tshaib plab. ghrelin tshuaj hormonesNws pab suppress nws.

Dab tsi ntxiv, noj cov protein muab cov metabolism ntau dua, txhais tau tias koj tuaj yeem hlawv ntau calories tom qab noj mov. 

Khaws cov ntshav qab zib kom nyob rau hauv qhov kev noj qab haus huv

Kev sib xyaw ntawm fiber ntau thiab protein hauv cov zaub mov pab tswj cov ntshav qab zib kom zoo.

Ntshav qab zib tshwm sim thaum cov ntshav qab zib nce sai thiab poob tom qab noj mov. Hauv lub sijhawm luv luv, qhov no tuaj yeem ua rau muaj kev xav ntawm lethargy thiab txawm tias tshaib plab.

Nyob rau lub sijhawm ntev, cov ntshav qab zib siab ua rau lub cev muaj peev xwm txo tau cov ntshav qab zib kom zoo. Qhov no tuaj yeem ua rau koj raug mob ntshav qab zib.

TejzaumNws muaj 2 grams fiber ntau rau ib khob thiab muaj qhov nruab nrab glycemic Performance index ntawm 65 ntsiab lus. Qhov no yog piv rau lwm cov carbohydrates, npawg toojtxhais tau hais tias hmoov nruab nrab cuam tshuam rau cov ntshav qab zib.

Cov ntsiab lus fiber ntau thiab cov protein ua haujlwm ua ke los pab txo cov piam thaj hauv cov ntshav thiab spikes tom qab noj mov.

Qee cov fiber ntau hauv couscous dissolves hauv dej los tsim cov gel zoo li cov khoom uas ua rau lub plab zom mov qeeb.

Txawm li cas los xij, nws yuav siv sij hawm ntev dua los hlawv cov protein thaum lub sij hawm zom zaub mov. Yog li, nws tuaj yeem pab tswj cov ntshav qab zib kom ruaj khov thiab poob qis tom qab noj mov.

Yuav ua li cas noj Couscous

TejzaumTxij li nws yog tsim los ntawm cov hmoov nplej tag nrho, nws feem ntau suav tias yog lwm txoj hauv kev noj qab haus huv rau cov nplej zom. Lwm hom pasta feem ntau yog ua kom zoo dua qub.

Ua noj, couscous yog lub teeb thiab fluffy. Dab tsi ntxiv, nws nyiam noj cov tsw ntawm lwm cov khoom xyaw. Tejzaum Nws tuaj yeem muab ntxiv rau zaub xam lav thiab kua zaub los yog ua zaub mov nrog nqaij thiab zaub.

Dab tsi yog qhov Harms ntawm Couscous?

Tejzaum Txawm hais tias nws muaj qee cov khoom noj tseem ceeb, muaj qee qhov xwm txheej uas yuav tsum paub thiab ua tib zoo saib ua ntej noj.

Couscous muaj gluten

TejzaumMuaj gluten raws li nws yog tsim los ntawm semolina hmoov. Qhov no puas yog gluten tsis haum los yog gluten intolerance Tsis haum rau cov.

Tsuas yog 1% ntawm cov pejxeem kab mob celiac Txawm hais tias tib neeg muaj qhov paub txog gluten ua xua, 0,5-13% ntawm cov neeg xav tias tsis muaj celiac gluten rhiab heev. Vim, noj couscous tej zaum yuav ua mob rau cov tib neeg no.

Ua kom cov ntshav qab zib ntau ntxiv rau qee qhov

TejzaumThaum nws muaj cov protein thiab fiber ntau, uas muaj cov ntshav qab zib txo qis, lawv muaj cov carbohydrates ntau, nrog 36 grams carbohydrates ib khob.

Cov neeg uas muaj teeb meem ntshav qab zib lossis ntshav qab zib yuav tsum tau ceev faj thaum noj cov zaub mov muaj carbohydrate tsawg. Cov zaub mov no tuaj yeem ua rau muaj ntshav qab zib ntau ntxiv uas tuaj yeem ua rau muaj ntau yam teebmeem kev noj qab haus huv.

Nrog rau lwm cov protein los yog fiber ntau noj couscousZoo tagnrho rau kev ntsuas cov ntshav qab zib.

Tsawg cov khoom noj tseem ceeb

Tejzaum Txawm hais tias nws muaj fiber ntau, potassium thiab lwm yam khoom noj, nws tsis suav tias yog qhov zoo ntawm cov as-ham.

Fiber pom nyob rau hauv tag nrho cov nplej thiab nplej los pab txhim kho plab zom mov thiab tag nrho plab hnyuv noj qab haus huv. prebiotic ua haujlwm li

Txawm li cas los xij, tag nrho cov nplej xws li quinoa, nplej xim av, thiab oats npawg toojLawv yog cov zoo tshaj qhov chaw ntawm fiber ntau.

Cov kev tshawb fawb tau pom tias kev noj zaub mov uas muaj cov poov tshuaj zoo tuaj yeem txhim kho cov ntshav khiav thiab tuaj yeem txo txoj kev pheej hmoo ntawm mob stroke. Tejzaum Cov txiv hmab txiv ntoo thiab cov khoom noj cog qoob loo, xws li avocados, txiv tsawb lossis qos yaj ywm, yog qhov zoo dua ntawm cov poov tshuaj.

Alternatives rau Couscous

Tejzaum semolina los yog ua los ntawm durum nplej. Vim li no, ntau tus neeg pom tias nws tuaj yeem sib xyaw ua ke zoo ib yam li cov zaub mov txawv. npawg toojNrhiav gluten-dawb lwm txoj kev. TejzaumCov kev xaiv zoo li gluten-dawb muaj xws li:

Quinoa

Thaum quinoa muaj me ntsis crunchy kev ntxhib los mos, nws loj thiab zoo li npawg toojNws yog ib qho khoom noj uas zoo sib xws thiab tuaj yeem ua lwm yam rau nws.

Sorghum

Sorghum yog cereal nplej nrog ib tug hearty, qab qab. Nws muaj ib puag ncig zoo thiab npawg toojyog me ntsis loj dua

luv nplej mov

luv nplej mov npawg toojNws yog me ntsis nplaum dua li tan tab sis muaj qhov zoo sib xws thiab ntau yam.

Zeb Zeb

Qhov no me me round grain ntawm grain zoo ib yam li sorghum.

Cov zaub mov txawv no yog nyob rau hauv feem ntau cov zaub mov txawv. npawg toojNws tuaj yeem siv los ua cov hmoov nplej, muab cov duab zoo sib xws thiab cov qauv, tab sis tsis muaj gluten.

Vim li ntawd;

nplua nuj nyob rau hauv selenium npawg toojtuaj yeem pab txhawb kev tiv thaiv kab mob thiab txo qis kev pheej hmoo ntawm qee yam kab mob thiab kev noj qab haus huv.

Dab tsi ntxiv, cov ntsiab lus fiber ntau thiab cov protein sib xyaw tuaj yeem pab kom poob phaus thaum tswj cov ntshav qab zib kom zoo.

Nrog rau qhov no, npawg tooj Txawm hais tias nws muaj txiaj ntsig zoo rau kev noj qab haus huv thiab kev noj haus, nws yuav tsis yog qhov kev xaiv carb zoo tshaj plaws rau txhua tus. Muaj gluten, uas tej zaum yuav muaj teeb meem rau qee tus. Nws kuj tseem muaj cov ntsiab lus noj zaub mov tsawg dua li piv rau cov nplej tag nrho.

Yog tias koj tab tom nrhiav rau antioxidant-nplua nuj carb thiab gluten tsis yog koj qhov teeb meem, npawg tooj Koj noj tau.