Puas Raspberries Pab Koj Poop? Fiber, Ntu thiab txwv
Jul 17, 2019
Raspberries tuaj yeem pab txhawb kev zom zaub mov tsis tu ncua vim tias lawv muab cov khoom noj muaj fiber ntau hauv dej - muaj cov txiv hmab txiv ntoo tag nrho. Lawv tsis yog ceev ceev - ua laxative, txawm li cas los xij, thiab tsis muaj tus naj npawb ntawm cov txiv hmab txiv ntoo tuaj yeem lav tias koj yuav poop. Koj cov lus teb yog nyob ntawm koj li kev noj fiber ntau, kev haus dej, feem, kev ua siab ntev, kev ua haujlwm, tshuaj thiab yog vim li cas rau cem quav. Yog tias koj cov khoom noj muaj fiber ntau tsawg, ntxiv cov txiv hmab txiv ntoo tsis tu ncua tuaj yeem ua rau muaj txiaj ntsig zoo; yog tias muaj mob plab hnyuv, noj tshuaj los yog pelvic- teeb meem hauv pem teb, koj xav tau cov lus teb sib txawv.
Ib qho txiaj ntsig siv tau yog 1 khob, lossis 123 grams, ntawm raspberries nyoos. Mayo Clinic teev cov nqi ntawm 8 grams fiber ntau. NIDDK hais tias cov neeg laus feem ntau xav tau 22 mus rau 34 grams fiber ntau ib hnub nyob ntawm lub hnub nyoog thiab poj niam txiv neej, pom zoo kom ntxiv fiber ntau maj mam, thiab qhia cov kua dej txaus los pab fiber ntau ua haujlwm zoo dua. Qhov ntawd ua rau raspberries yog ib feem tseem ceeb ntawm cov phiaj xwm fiber ntau, tsis yog tshuaj kho mob. Yog tias koj tsis siv rau cov khoom noj muaj fiber ntau, pib nrog kev ntsuas me me thiab txiav txim siab kev nplij siab nyob rau ob peb hnub es tsis txhob noj lub tais loj heev ib zaug.
Cov lus teb luv luv:Yog lawm, raspberries yuav ua rau cov quav yooj yim dua los yog lub plab zom mov ntau dua thaum lawv pab kaw qhov sib txawv ntawm fiber ntau thiab koj haus dej txaus. Pib maj mam, ntsuas qhov feem, thiab ntsuas koj cov zaub mov tiav. Tsis txhob cia siab rau raspberries rau kev cem quav tsis tu ncua lossis ceeb toom cov tsos mob.
Vim li cas Raspberries tuaj yeem txhawb txoj hnyuv tsis tu ncua
Kev noj zaub mov fiber ntau yog ib feem ntawm cov zaub mov cog uas tsis tau zom tag nrho hauv cov hnyuv. Cov fibers sib txawv coj txawv txawv, tab sis qhov ua tau zoo ntawm fiber ntau - cov qauv noj zaub mov muaj peev xwm suav nrog cov quav ntau dua, cov quav mos thiab ntau lub plab zom mov. Lub US Food and Drug Administration lees paub tias nce plab hnyuv- txav zaus raws li kev siv lub cev muaj txiaj ntsig siv los ntsuas kev noj haus fiber ntau. Qhov ntawd txhawb cov lus ceev faj xws li "raspberries pab txhawb fiber ntau uas tuaj yeem pab txhawb kev tsis tu ncua." Nws tsis txhawb "raspberries kho cem quav" lossis "raspberries yuav ua rau txhua tus poop tam sim ntawd."
Qhov ntau yog loj txaus los teeb meem. Ib 123-gram khob muab 8 grams fiber ntau ntawm Mayo Clinic's USDA-derived reference. Piv nrog NIDDK tus neeg laus ntau yam, uas yog hais txog 8 ÷ 22 × 100=36% ntawm qhov qis kawg lossis 8 ÷ 34 × 100=24% ntawm qhov siab kawg. Cov feem pua yog cov lej lej, tsis yog daim ntawv sau tus kheej. Koj tus kheej lub hom phiaj yuav txawv nrog lub hnub nyoog, poj niam txiv neej, kev siv zog, keeb kwm kev noj qab haus huv thiab tus kws kho mob cov lus qhia. Hnub so tseem yuav tsum tau muab cov khoom noj sib txawv es tsis thov ib lub txiv hmab txiv ntoo kom nqa tag nrho cov phiaj xwm.
Tag nrho cov raspberries kuj nqa dej nrog lub edible pulp. Dej tsis hloov fiber ntau, thiab fiber ntau tsis hloov cov kua dej. NIDDK qhia cov dej haus thiab lwm cov kua dej kom fiber ntau tuaj yeem ua haujlwm zoo dua thiab cov quav tuaj yeem ua softer thiab yooj yim dua. Nws txhob txwm tshaj tawm tsis pub ib tus naj npawb ntawm cov tsom iav rau txhua tus neeg: kev hloov pauv hloov pauv nrog lub cev loj, kev noj qab haus huv, kev ua si thiab huab cua. Yog tias koj tau hais kom txwv cov kua dej rau lub plawv lossis mob raum, ua raws li txoj kev npaj no es tsis yog cov lus qhia txog dej haus.
Raspberry noob thiab cov phab ntsa ntawm tes yog ib feem ntawm tag nrho - txiv hmab txiv ntoo qauv. Chewing los yog blending tag nrho cov berries hloov particle loj tab sis tsis cia li tshem tawm cov edible khib nyiab. Straining lawv mus rau hauv cov kua txiv ntshiab yog txawv vim hais tias cov pulp thiab noob yuav muab pov tseg. Qhov no yog vim li cas "raspberry tsw," "raspberry haus" thiab "tag nrho raspberries" tsis cog lus rau tib fiber ntau pab. Rau cov khoom ntim, Cov Khoom Noj Khoom Noj lossis Cov Khoom Noj Khoom Haus hauv zos yog cov pov thawj siv.
Rau cov zaub mov dav dav thiab cov ntsiab lus ntawm daim ntawv thov, saib XMSD lub ntsiab lus ntawmcov txiaj ntsig thiab kev noj haus ntawm raspberries. Qhov kev txiav txim siab nqaim ntawm no yog seb qhov ntsuas tag nrho -ib feem ntawm cov txiv hmab txiv ntoo tuaj yeem txhim kho txoj hnyuv tsis tu ncua yam tsis hloov cov khoom noj khoom haus dav dav rau hauv kev cog lus kho mob.
Koj yuav tsum sim ntau npaum li cas Raspberry?
Tsis muaj kev kho mob tau tsim cov tshuaj raspberry uas lav lub plab zom mov. Ib qho khoom noj uas siv tau tseem tuaj yeem ntsuas tau. Yog tias koj cov khoom noj tam sim no tsis muaj fiber ntau lossis berries feem ntau ua rau koj gassy, txog ib nrab ntawm -ib khob yog qhov pib ceev faj. Ntawm 1-khob siv hauv paus, ib nrab khob hnyav txog 61.5 grams thiab pab kwv yees li 4 grams fiber ntau. Qhov no yog ib qho kev kwv yees los ntawm 123-gram, 8-gram siv, yog li tus nqi tiag tiag txawv nrog cov txiv hmab txiv ntoo loj, ntim ntim thiab cov ntaub ntawv khoom.
Yog tias qhov ntawd xis nyob, koj tuaj yeem siv lub khob puv rau lwm hnub lossis muab faib rau ntawm pluas noj. Kev faib cov nyiaj tuaj yeem ua rau zam tau yooj yim dua li noj sai sai. Tsis txhob txhais "lub khob" raws li kev sib tw kom sau lub khob tob kom nruj. Ib lub khob ntim ntim lossis ib gram hnyav yog rov ua dua. Rau khov berries, hnyav qhov feem yog tshwj xeeb tshaj yog pab tau vim hais tias Frost, tawg thiab yuav ua li cas nruj daim tawv yuav hloov ntim.
Piv txwv ua haujlwm: kwv yees qhov hloov pauv fiber ntau, tsis yog qhov kev kho mob tshwm sim.
Ib pluas tshais muaj 62 grams ntawm raspberries, kwv yees li ib nrab ntawm 123-gram siv. Kwv yees raspberry fiber yog 62 ÷ 123 × 8=4.0 grams. Yog tias daim ntawv lo oatmeal sau 4 grams thiab cov txiv ntoo topping sau 2 grams ntawm cov nyiaj siv, cov khoom noj khoom haus txog 4 + 4 + 2=10 grams fiber. Qhov kev suav ntawd pab koj tshawb xyuas hnub. Nws tsis tuaj yeem kwv yees lub sijhawm lossis qhov tseeb ntawm lub plab zom mov.
Ua kom maj mam nce vim tias qhov dhia nrawm nrawm tuaj yeem ua rau muaj roj, plab zom mov, mob plab lossis quav quav. MedlinePlus thiab Mayo Clinic ob leeg muab qhov kev ceeb toom no. Yog tias koj ib txwm noj cov txiv hmab txiv ntoo me me, legumes, tag nrho cov nplej lossis zaub, ntxiv ob peb yam khoom noj muaj fiber ntau thiab ib qho ntxiv rau tib hnub ua rau nws nyuaj rau txheeb xyuas seb koj lub cev tau txais dab tsi. Ntxiv ib qho kev hloov pauv uas muaj txiaj ntsig, ua kom qhov seem ntawm kev ua haujlwm tsis tu ncua, thiab muab sijhawm rau tus qauv kom paub meej.
Ntau tsis tau zoo dua. Ob khob yuav muab txog 16 grams fiber ntau ntawm tib lub hauv paus siv. Qhov ntawd tuaj yeem yog tus nqi tsim nyog hauv qee cov zaub mov, tab sis nws kuj tuaj yeem yog qhov nce sai thiab ua rau tsis xis nyob yog tias koj qhov kev noj haus tsawg tsawg. Koj lub hnub tseem ceeb tseem ceeb: taum, oats, tag nrho - qhob cij, zaub, txiv ntseej, noob thiab lwm yam txiv hmab txiv ntoo tag nrho pab txhawb. Suav tag nrho cov qauv es tsis txhob muab ib hnub raspberry quota.
Cov txiaj ntsig nyob ntawm qhov seem ntawm koj cov zaub mov thiab qhov ua rau
Lub plab zom mov txawv. Kev cem quav tsis yog "Kuv tsis tau poop hnub no." NIDDK teev tsawg dua peb lub plab zom mov hauv ib lub lis piam, cov quav tawv, qhuav lossis lumpy, cov quav uas nyuaj lossis mob dhau, thiab hnov qhov ua tsis tiav raws li cov tsos mob tshwm sim. Ib qho ntawm cov ntsiab lus no tuaj yeem tseem ceeb tshaj lub moos. Lub plab zom mov zoo txhua hnub tsis tuaj yeem qhia tias cem quav, thaum lub plab zom mov txhua hnub tseem tuaj yeem cuam tshuam cov quav tawv thiab rov ua dua.
Raspberries yog qhov zoo tshaj plaws los pab thaum lawv kho cov zaub mov tiag tiag - qauv sib txawv. Piv txwv hais tias pluas tshais yog refined toast, pluas su muaj cov khoom me me, noj hmo muaj cov zaub me me thiab cov khoom noj txom ncauj tsis muaj txiv hmab txiv ntoo. Hloov ib qho qis- khoom noj txom ncauj fiber ntau nrog ntsuas cov txiv hmab txiv ntoo-thiab- oat tais hloov cov khoom siv niaj hnub. Ntxiv raspberries nyob rau sab saum toj ntawm ib qho qauv fiber ntau txaus yuav ua rau qhov sib txawv tsawg dua. Ntxiv syrup, ice cream thiab dej qab zib loj tuaj yeem hloov cov pluas noj yam tsis tau hais txog cov qauv hauv qab kom meej meej.
Kev cem quav tuaj yeem muaj ntau dua ib qho ua rau. NIDDK suav nrog cov quav qeeb qeeb, pelvic-cov kab mob hauv pem teb, kev ua haujlwm ntawm lub plab zom mov, kev hloov pauv niaj hnub thiab ntau yam tshuaj lossis tshuaj ntxiv ntawm qhov ua tau. Cov tshuaj ntxiv hlau, qee cov tshuaj tiv thaiv kab mob, tshuaj kho mob thiab lwm yam tshuaj yuav pab tau. Tsis txhob tso tseg ib qho tshuaj kho nws tus kheej. Yog tias cov tsos mob pib tom qab noj tshuaj lossis hloov tshuaj, sau lub sijhawm thiab tham nrog tus kws kho mob lossis tus kws muag tshuaj.
Ib lub cav yooj yim yog cov ntaub ntawv ntau dua li rov ua dua ib qho kev sim ib hnub -. Sau cov nyiaj raspberry hauv grams, daim ntawv, tag nrho cov kua dej qauv, lwm yam khoom noj fiber ntau, kev ua si, quav quav, qhov mob, straining thiab seb koj puas xav tias tag nrho. Muab piv ob peb hnub qub. Yog tias koj hloov peb cov zaub mov, pib ib qho ntxiv thiab muab koj cov dej ob zaug ib zaug, koj yuav tsis paub tias qhov kev hloov pauv twg pab tau lossis ua rau tsis xis nyob.
Tsis txhob siv "detox" piav qhia. Cov quav muaj dej, cov kab mob, cov khoom siv tsis zoo thiab cov khoom uas lub cev tshem tawm, tab sis ntau zaus lub plab zom mov tsis ua pov thawj tias cov tshuaj tua kab mob raspberry yog tshem tawm cov co toxins uas tsis muaj npe. Qhov txuas tiv thaiv tau yooj yim dua: raspberries muab cov nroj tsuag muaj fiber ntau; fiber ntau- cov qauv nplua nuj thiab cov kua dej txaus tuaj yeem txhawb nqa cov quav txav thiab yooj yim ntawm kev nkag. Cov tsos mob kho mob tseem xav tau kev kho mob laj thawj.
Cov ntawv tshiab, khov, sib tov, kua txiv hmab txiv ntoo thiab qab zib tsis sib npaug
Lo lus "raspberry" tuaj yeem piav qhia tag nrho cov txiv hmab txiv ntoo tshiab, dawb IQF txiv hmab txiv ntoo, crumble, tag nrho - txiv hmab txiv ntoo smoothie, strained kua txiv, purée, jam, phoov, qhuav khoom noj txom ncauj los yog khoom qab zib. Daim ntawv hloov pauv qhov tseeb npaum li cas koj tuaj yeem faib nws, sai npaum li cas nws tau noj, pes tsawg cov khoom seem thiab lwm yam hauv daim ntawv qhia. Siv daim foos-thiab- daim ntawv tshuaj xyuas ua ntej hloov cov khoom nyoos- txiv hmab txiv ntoo 8-gram fiber ntau rau cov khoom ntim.
| Raspberry daim ntawv | Fiber thiab seem txiav txim | Yuav ua li cas kom paub tseeb |
|---|---|---|
| Tshiab tag nrho | Ze rau 123 g raw siv; yooj yim rau hnyav | Noj tau yuag, freshness thiab koj tolerated npaum li cas |
| Plain khov tag nrho los yog crumble | Cov khoom noj khoom haus tseem nyob, tab sis cov ntim ntim thiab cov khoom muaj nqis tuaj yeem sib txawv | Daim ntawv teev cov khoom xyaw, vaj huam sib luag khoom noj khoom haus, gram pab thiab siv cov lus qhia |
| Tag nrho - txiv hmab txiv ntoo smoothie | Blending tsis lim tawm cov khib nyiab, tab sis ob peb feem tuaj yeem haum rau hauv ib qho dej haus | Tag nrho cov khoom hnyav, ua tiav cov txiaj ntsig thiab kev pabcuam suav |
| Kua txiv strained los yog seedless kua | Tshem tawm cov pulp thiab cov noob tuaj yeem txhais tau tias muaj fiber ntau tsawg | Tshaj tawm fiber ntau rau ib qho kev pabcuam, feem pua ntawm cov txiv hmab txiv ntoo thiab ntxiv qab zib |
| Jam, syrup los yog khoom qab zib | Cov txiv hmab txiv ntoo me me los yog cov piam thaj ntxiv ua rau lub npe tsis muaj teeb meem fiber ntau | Ua kom tiav daim ntawv qhia, ua qhov loj me, fiber ntau thiab ntxiv qab zib |
Dawb khov raspberries tuaj yeem yooj yim rau qhov rov ua dua vim tias koj tuaj yeem hnyav lawv ncaj qha los ntawm khov. Lawv soften thiab tso kua txiv tom qab thawing, tab sis pom cov kua yuav tsum tsis txhob muab pov tseg cia li yog hais tias nws yog ib feem ntawm cov khoom noj. Ua raws li tus neeg xa khoom xav tau- siv thiab zaub mov- cov lus qhia kev nyab xeeb; khov tsis tau txhais hais tias tsis muaj menyuam lossis universally npaj noj. XMSD covkhov raspberry ntau yamqhia tag nrho thiab muaj cov qauv uas koj tuaj yeem ntsuas los ntawm kev qhia tshwj xeeb tsis yog los ntawm lub npe txiv hmab txiv ntoo ib leeg.
Ib tug smoothie tsim nyog ib daim ntawv qhia xam. Yog tias ib lub tshuab muaj 246 grams ntawm raspberries-ob khob siv raw- thiab ua ob qhov sib npaug, txhua qhov kev pabcuam pib nrog qhov sib npaug ntawm li 123 grams thiab kwv yees li 8 grams ntawm raspberry fiber, piv txwv li tag nrho cov khoom noj khoom haus tseem nyob thiab tsis muaj cov khoom siv - cov ntawv qhia tshwj xeeb hloov pauv qhov kev siv. Yog tias tib lub tshuab ua rau ib qho, cov dej haus muaj txog 16 grams ntawm berries ib leeg. Lub iav loj tsis qhia koj qhov feem; cov khoom hnyav thiab tawm los ua.
Raspberry crumble tsis yog khoom noj khoom haus pov tseg. Nws yog cov khoom tawg ntawm cov txiv hmab txiv ntoo thiab tuaj yeem faib ntau qhov sib npaug los ntawm oats, yogurt, kua ntses los yog bakery fillings. Tag nrho cov txiv hmab txiv ntoo muab qhov pom tseeb dua; crumble muab ntau yam me me pieces. Ob daim ntawv tsis tau txais daim ntawv kho mob. Rau cov khw muag khoom lossis kev pabcuam khoom noj khoom haus, tshuaj xyuas cov mis, kuaj qhov kev pabcuam zaum kawg thiab siv cov khoom lag luam-kev tshuaj xyuas cov khoom noj tshwj xeeb thaum daim ntawv lo lossis cov khoom thov nyob ntawm tus nqi.
Thaum Raspberries tuaj yeem ua rau roj, mob plab lossis quav quav
Tib fiber ntau uas ua rau raspberries pab tau yuav tsis xis nyob thaum tus nqi nce sai heev. Gas, tsam plab thiab cramps tom qab ib feem loj tsis ua pov thawj tias raspberries yog tshuaj lom los yog tias koj tsis haum. Tej zaum lawv yuav qhia tau tias qhov kev hloov pauv tau dhau koj qhov kev zam tam sim no. Rov qab mus rau qhov kawg xis nyob, tshawb xyuas lwm qhov chaw fiber ntau thiab nce qeeb dua yog tias cov tsos mob me me thiab tsis muaj cov cim ceeb toom.
Cov quav xoob tsis zoo ib yam li kev ua tiav kev cem quav. Lub hom phiaj yog ib qho yooj yim, tsim cov quav uas yooj yim dhau, tsis yog qhov ua tau zoo tshaj plaws. Yog hais tias ib tug loj smoothie ua rau mob ceev los yog raws plab, txo daim ntawv qhia ua tiav es tsis ntxiv ntau berries rau "huv tawm" lub plab. Xav txog lwm cov khoom xyaw ib yam nkaus: mis nyuj, qab zib cawv, caffeine, cov txiv hmab txiv ntoo uas muaj kuab lom los yog cov zaub mov tsis huv tuaj yeem tsim teeb meem sib txawv.
Cov noob me me cuam tshuam rau kev ntxhib los mos thiab feem ntau zam, tab sis koj txoj kev npaj kho mob yuav hu rau kev hloov pauv - fiber ntau lossis qis - noj zaub mov seem. Yog tias ib tus kws kho mob tau muab cov lus qhia rau koj vim yog kev phais, kev mob plab hnyuv, kab mob ua haujlwm lossis lwm yam mob, nws yuav tsum muaj qhov tseem ceeb tshaj - cov lus qhia fiber ntau. Nug seb cov txiv hmab txiv ntoo twg thiab cov nyiaj npaum li cas haum rau txoj kev npaj es tsis txhob xav tias cov kua txiv hmab txiv ntoo, cov khoom tsis muaj noob los yog kua txiv hmab txiv ntoo hloov pauv tau.
Kev ua xua yuav tsum muaj cov lus teb sib txawv. Qhov ncauj khaus, khaus khaus, o, hawb pob, ua pa nyuaj lossis cov tshuaj tiv thaiv sai sai tsis yog fiber ntau - teeb meem kho. Tsis txhob noj thiab siv koj cov phiaj xwm kev ua xua; nrhiav kev pab thaum muaj xwm txheej ceev rau txoj kev ua pa, ua pa los yog cov tsos mob ntawm cov kab mob. Rau qhov sib txawv ntawm kev ua xua, kab mob hauv lub cev, kev zom zaub mov tsis haum thiab cov khoom lag luam, siv cov kev pheej hmoo XMSD cais ntawmthaum raspberries yuav yog ib qho kev xaiv tsis zoo.
Siv plaub-Kaum Caj Npab-Cov Lus Teb
- Txhais cov tsos mob.Sau ntau zaus, daim ntawv quav, straining, mob thiab ua tsis tiav qhov khoob. Tsis txhob kuaj mob cem quav los ntawm ib hnub tsis nco qab ib leeg.
- Ntsuas qhov kev hloov tiag tiag.Sau raspberry grams thiab daim ntawv, ces kwv yees fiber ntau los ntawm ib tug txhim khu kev qha siv los yog siv cov khoom daim ntawv lo. Suav lwm qhov loj fiber ntau thoob plaws hnub.
- Txhawb kev hloov pauv fiber ntau.Ntxiv cov zaub mov maj mam, siv cov kua dej kom tsim nyog, ua kom zoo li qub hauv kev ua haujlwm niaj hnub thiab teb rau qhov xav kom muaj lub plab zom mov.
- Rov ntsuam xyuas es tsis txhob nce qhov muag tsis pom kev.Yog tias cov quav ua tau yooj yim dua yam tsis muaj pa phem lossis raws plab, qhov feem yuav haum. Yog tias tsis muaj dab tsi hloov pauv, cov tsos mob rov tshwm sim lossis tsis xis nyob, tshawb xyuas qhov ua rau es tsis txhob noj ntau dua - ntau dua.
Ua piv txwv ua haujlwm: piv ob lub lis piam.Nyob rau hauv ib lub lim tiam, koj nruab nrab txog 12 grams fiber ntau ib hnub twg los ntawm cov khoom noj uas tau sau tseg thiab muaj cov quav tawv nrog straining. Hauv ob lub lis piam, koj ntxiv 62 grams ntawm raspberries, kwv yees li ntawm 4 grams fiber ntau, thaum ua kom cov kua dej thiab lwm yam zaub mov tsis tu ncua; tag nrho cov ntaub ntawv tau dhau los ua txog 16 grams. Yog tias cov quav ua kom zoo dua, qhov kev hloov pauv txhawb nqa -tab sis tsis ua pov thawj tias - muaj fiber ntau pab tau. Koj tseem qis dua cov neeg laus ntau ntawm 22 mus rau 34 grams, yog li cov kauj ruam tom ntej yog maj mam, ntau yam zaub mov npaj es tsis txhob dhia tam sim mus rau ob peb khob ntawm berries.
Yog tias tsis muaj kev txhim kho, tshuaj xyuas seb lub cav qhia dab tsi. Puas yog qhov tsis sib xws? Cov kua dej puas poob? Puas muaj kev mus ncig, tsis muaj zog lossis hloov tshuaj? Puas yog cov quav tawv, lossis qhov teeb meem tseem ceeb yog qhov kev xav ntawm kev thaiv qhov khoob? Qhov kev sib txawv ntawd tuaj yeem coj kev sib tham zoo dua nrog tus kws kho mob. Tus kws noj zaub mov tuaj yeem pab tsim cov qauv fiber ntau; tus kws kho mob tuaj yeem soj ntsuam cov tshuaj, kab mob ntev los yog plab hnyuv- teeb meem ua haujlwm.
Tau txais kev pab kho mob thaum tus qauv tsis yog kev sim zaub mov.
NIDDK tawm tswv yim mus ntsib kws kho mob yog tias cem quav tsis ploj mus nrog kev saib xyuas tus kheej -. Nrhiav kev saib xyuas tam sim ntawd thaum cem quav tshwm sim los ntawm qhov quav los ntshav los yog ntshav hauv cov quav, mob plab tas li, tsis muaj peev xwm kis tau roj, ntuav, ua npaws, qis dua - mob nraub qaum lossis tsis txhob poob siab. Lub cev qhuav dej hnyav, qhov mob hnyav zuj zus los yog qhov xwm txheej tsis haum kuj xav tau kev saib xyuas sai. Tsis txhob tos rau raspberries ua haujlwm.
Rau cov ntawv qhia zaub mov thiab cov khoom pab pawg, Khaws Cov Lus Cog Tseg Ntsuas
Lub tsev noj mov, khw muag khoom lossis cov chaw tsim khoom noj yuav tsum tsis txhob hloov cov ntaub ntawv pov thawj fiber ntau rau hauv "tshuaj cem quav," "natural laxative" lossis "ua kom tsis tu ncua" yam tsis tas yuav tsum muaj cov ntaub ntawv pov thawj thiab kev tswj xyuas. Pib nrog kev ua tiav tiav. Txhais tau hais tias raspberry grams, seb puas yog khaws cia, lwm qhov chaw fiber ntau, ntxiv suab thaj, tag nrho cov txiaj ntsig thiab cov khoom noj khoom haus - txoj kev tshuaj xyuas. "Ua nrog raspberries" yog ib daim ntawv qhia muaj khoom; nws tsis nthuav tawm tus nqi fiber ntau rau ib qho kev pabcuam.
Kev lag luam piv txwv: hloov cov khoom noj rau hauv cov khoom xav tau.Ib qho kev pabcuam noj tshais npaj 120 lub tais nrog 80 grams khov raspberries rau ib lub tais. Net raspberry xav tau yog 120 × 80 g=9, 600 g, los yog 9.6 kg. Yog hais tias lub chav ua noj validates ib tug 3% tuav nyiaj pub, npaj qhov teeb meem kom muaj nuj nqis yog 9.6 × 1.03=9.888 kg, sib npaug raws li lub pob hom. Qhov kev pabcuam 80-gram yuav sib haum mus txog 80 ÷ 123 × 8=5.2 grams ntawm raspberry fiber ntawm raw cov ntaub ntawv, tab sis cov zaub mov kawg yuav tsum yog los ntawm cov khoom tiag tiag thiab ua tiav daim ntawv qhia.
Raukev pabcuam zaub mov thiab catering program, kuaj ib feem rov qab, noob kev ntxhib los mos, thawed kua txiv tso tawm, xim hloov thiab kev pabcuam kub. Rau kev muag khoom lossis kev tsim khoom, txhais tag nrho - piv rau -crumble kam rau ua, cov khoom xyaw, cov txheej txheem microbiological, npaj siv, cov ntaub ntawv khoom noj khoom haus, pob qhov hnyav thiab txias - chain condition. Ntim yuav tsum khaws cov khoom ntiag tug thiab tuav cov lus qhia; XMSD lub ntsiab lus ntawmprofessional frozen ntimpiav qhia txog kev ua haujlwm.
Ntawm XMSD, peb tuaj yeem tshuaj xyuas daim ntawv khov nab kuab, tag nrho / tawg kam rau ua, ntim, npaj siv thiab cov qauv yuav tsum tau ua rau qhov kev zov me nyuam. Peb tsis tuaj yeem txiav txim siab seb koj qhov cem quav puas xav tau kev kho mob, thiab cov khoom siv tshwj xeeb tsis tuaj yeem hloov cov khoom lag luam - kev tshuaj xyuas cov khoom noj tshwj xeeb.Xa daim ntawv thov npaj, feem, ntim txhua xyoo, kev ua lag luam thiab pob homyog li peb tuaj yeem phim cov kev sib tham ua lag luam rau cov khoom siv ntsuas tau.
Lus Teb
Raspberries tuaj yeem pab koj plam yooj yim dua thaum lawv cov fiber ntau kho ib feem ntawm - cov qauv fiber ntau thiab koj noj hauv cov kua dej uas tsim nyog. Ib khob ntawm raspberries nyoos yog ib qho siv tau ntawm 123 grams thiab 8 grams fiber ntau; ib nrab khob yog hais txog 62 grams thiab kwv yees li 4 grams. Cov no yog ib feem ntawm kev suav, tsis tau lees tias cov tshuaj laxative. Ntxiv fiber ntau maj mam, ua kom tag nrho ntawm ib hnub nyob rau hauv saib thiab siv tag nrho lossis cov khoom lag luam- cov ntaub ntawv sau npe es tsis yog xav tias txhua txhua raspberry - cov khoom qab zib sib npaug.
Txiav txim qhov tshwm sim los ntawm kev tso quav tso quav, straining, zaus thiab kev ua siab ntev, tsis yog los ntawm kev cog lus tias ib qho khoom noj yuav tsim lub plab zom mov tam sim ntawd. Kev cem quav tsis tu ncua, kev xav tau rov ua dua, lossis kev hloov pauv uas tsis teb rau tus kheej tsim nyog- kev saib xyuas tsim nyog tau txais kev ntsuam xyuas. Ntshav, mob plab tas li, tsis muaj peev xwm kis tau roj, ntuav, ua npaws, qis dua - mob nraub qaum lossis tsis txhob poob phaus txav qhov kev txiav txim siab tawm hauv chav ua noj thiab mus rau kev kho mob sai.
Cov ntaub ntawv
- Mayo Clinic.Daim ntawv qhia High-Fiber Foods. Raspberry feem thiab siv fiber ntau, maj mam nce thiab hydration qhia.
- USDA Food and Nutrition Service, SNAP-Ed.Raspberries. Ib - khob qhov hnyav thiab khoom noj khoom haus siv.
- National Institute of Diabetes thiab Digestive thiab raum Kab Mob.Noj, noj, thiab khoom noj khoom haus rau cem quav. Cov neeg laus muaj fiber ntau, maj mam qhia, cov khoom siv txiv hmab txiv ntoo thiab cov lus qhia ua kua.
- National Institute of Diabetes thiab Digestive thiab raum Kab Mob.Cov tsos mob thiab ua rau cem quav. Cov tsos mob txhais, qhov ua tau thiab cov cim ceeb toom ceev.
- US Food and Drug Administration.Cov lus nug thiab lus teb ntawm Dietary Fiber. Fiber txhais thiab plob tsis so tswj- txav zaus raws li ib tug paub zoo physiological nyhuv.
- MedlinePlus, US National Library of Medicine.Kev noj haus fiber ntau. Lub luag haujlwm digestive thiab ceev faj kom muaj fiber ntau maj mam.