Puas yog pob kws muaj txiaj ntsig zoo? Khoom noj khoom haus, daim ntawv thiab daim ntawv txiav txim

Yog lawm. Cov pob kws pob kws qab zib muaj txiaj ntsig tiag tiag: nws muab cov carbohydrates rau lub zog, noj zaub mov fiber ntau, muaj protein ntau thiab rog, ntxiv rau thiamin, folate, potassium thiab daj -kernel carotenoids. USDA cov ntaub ntawv nkag rau cov pob kws siav daj qab zib sau 96 kcal, 20.98 g carbohydrate, 3.41 g protein thiab 2.4 g fiber ib 100 g ntawm siav, drained kernels tsis muaj ntsev. Cov lej no piav qhia txog ib daim ntawv qhia zaub mov, tsis yog txhua tus cob, ua tau, khov ntau lossis npaj tais.

Cov txiaj ntsig siv tau hloov pauv nrog daim ntawv koj tau noj lossis tsim. Cov kernels khov khov tuaj yeem tawm sodium, qab zib thiab rog nyob rau hauv koj tswj. Cov pob kws hauv kaus poom tuaj yeem muaj txiaj ntsig zoo sib xws, tab sis nws cov kua ntim khoom, ntxiv ntsev, ntxiv suab thaj thiab cov ntsiab lus hauv qab. Boiled kernels nce dej thiab yuav tsum tau muab piv los ntawm cov khoom noj khoom haus hnyav. Butter sauce, syrup, cheese los yog qab zib qab zib hloov cov khoom noj khoom haus tiav ntau dua li lo lus "pob kws" nyob rau pem hauv ntej ntawm pob. Rau cov khoom lag luam, pib nrog daim ntawv qhia tseeb thiab kev pabcuam, tom qab ntawd suav cov pob kws pab nyiaj thiab siv tau daim ntawv lo zaum kawg.

Cov khoom noj dab tsi Puas Qab Zib Pob Kws Ua Tau Zoo?

Cov pob kws qab zib tau sau thaum cov kernels yog kev sib tw thiab ib txwm qab zib. Hauv kev npaj pluas noj nws ib txwm raug kho raws li cov zaub mov uas muaj hmoov txhuv nplej siab, thaum cov pob kws qhuav qhuav thiab cov khoom noj uas ua los ntawm cov pob kws muaj cov khoom sib txawv thiab cov ntsiab lus ntawm kev noj haus. PebDaim ntawv qhia kev faib pob kwspiav qhia txog qhov sib txawv ntawd. Nws tseem ceeb ntawm no vim hais tias ib lub tais ntawm qab zib kernels, qhuav pob kws hmoov thiab ib tug qab zib pob kws haus tsis qhia ib tug txhim khu kev qha khoom noj khoom haus profile.

Lub rooj siv USDA FoodData Central legacy nkag rau cov pob kws qab zib daj, siav, boiled, drained thiab npaj tsis muaj ntsev. Nws muab lub hauv paus tseem ceeb rau kev nkag siab cov kernels dawb. Cov khoom lag luam ntau yam, kev loj hlob, kev ua tiav, kev siv dej, kev cia thiab kev tshuaj ntsuam tuaj yeem txav tau qhov txiaj ntsig, yog li cov kab ntawv khaws cia txhawb kev kawm thiab kev tsim ua ntej es tsis yog ib qho kev lees paub ntau yam.

Kev pabcuam cov lus piav qhia tuaj yeem saib tsis sib xws txawm tias qhov chaw ntseeg tau. University of Florida IFAS Extension muab txog 55 kcal, 12 g carbohydrate thiab 2 g protein rau ib nrab - khob cov kaus poom los yog khov pob kws qab zib. North Carolina Cooperative Extension muab txog 75 kcal thiab 1 g rog rau pob ntseg nruab nrab. Qhov sib txawv cob qhov loj me, hnyav hnyav, lub xeev ntws thiab cov ntaub ntawv khaws cia piav qhia vim li cas lub ntim, ib lub cob thiab 100 g yuav tsum tsis txhob raug kho raws li kev sib hloov. Muab qhov hnyav ntawm ib sab ntawm txhua tus lej khoom noj uas koj siv.

    Tswv yim piv txwv:Yog tias daim ntawv qhia zaub mov hu rau ib qho me me "ib qho kev pabcuam" thaum cov ntaub ntawv xa khoom piav qhia txog 100 g ntawm cov txiv ntoo txiav, thawj zaug hnyav cov txiv hmab txiv ntoo siav los ntawm ntau tus neeg sawv cev cobs. Yog tias qhov nruab nrab yog 72 g, USDA siv suav suav muab txog 69 kcal, 15.1 g carbohydrate, 2.5 g protein thiab 1.7 g fiber. Siv qhov ntawd raws li kev kwv yees thawj zaug nkaus xwb; qhov kev txiav txim yog los tsim cov lus tshaj tawm zaum kawg ntawm daim ntawv qhia pom zoo, cov txiaj ntsig tiag tiag thiab siv txoj kev ua lag luam.

Cov khoom noj uas ib txwm ua tau dab tsi-thiab Cov pob kws tsis tuaj yeem cog lus li cas

Carbohydrate, fiber thiab protein

Carbohydrate muab lub zog. Fiber tiv thaiv kev zom zaub mov hauv cov hnyuv thiab ua rau lub plab ua haujlwm zoo thiab kev noj zaub mov ntau dua. Protein muab cov amino acids, tab sis tus nqi ntawm cov pob kws ib txwm muaj tsawg. Cov no yog cov ntsiab lus tseeb, tsis yog pov thawj tias ib qho kev pabcuam tiv thaiv cem quav, tswj ntshav qabzib lossis ua kom poob phaus. Qhov tshwm sim nyob ntawm tus qauv noj tag nrho, feem, kev npaj thiab tus neeg noj nws.

Pob kws cov ntsiab lus hmoov txhuv nplej siab kuj txhais tau hais tias ib feem ntawm cov ntsiab lus tseem ceeb. Ntxiv ib rab diav loj rau ib qho khoom noj uas twb muaj lawm - hnyav pluas mov yog txawv los ntawm kev hloov ib feem ntawm ib qho kev ua kom zoo zoo nrog cov pob kws ntsuas - thiab - zaub sib tov. Peb tawm ntawm cov pob kws ncaj qha- piv rau- nplej piv rau nws nplooj ntawv nplooj siab thiab khaws cov lus nug no ntawm kev pab nyiaj. Ntawm no, qhov tseem ceeb tshaj plaws yog hais txog cov pob kws hnyav thiab daim ntawv qhia ua tiav es tsis hu cov pob kws tsuas yog "lub teeb" lossis "hnyav."

Thiamine, folate thiab potassium

Cov pob kws qab zib muaj thiamin, folate thiab potassium nyob rau hauv cov nyiaj uas txawv ntawm daim ntawv thiab pab. NIH piav qhia tias thiamin muaj lub luag haujlwm tseem ceeb hauv lub zog metabolism thiab kev loj hlob ntawm tes thiab kev ua haujlwm. Folate koom nrog DNA thiab RNA synthesis, amino-acid metabolism thiab kev faib cell kom raug. Potassium txhawb nqa ib txwm ua haujlwm ntawm tes thiab cov electrochemical gradients siv rau hauv cov hlab ntsha, cov leeg nqaij thiab lub raum ua haujlwm.

Lub luag haujlwm physiological piav qhia tias cov zaub mov ua li cas tom qab nws nqus tau; nws tsis ua pov thawj tias pob kws ib leeg ua rau muaj txiaj ntsig zoo. Ib qho nruab nrab cob khoom siv txog 275 mg poov tshuaj hauv IFAS cov ntsiab lus, uas yog ib qho kev pab ntau dua li kev noj txhua hnub. Nws yuav yog kev dag ntxias kom tig cov nyiaj ntawd mus rau hauv kev cog lus los kho cov ntshav siab, kho qhov tsis txaus lossis txhim kho tus mob. Cov neeg muaj mob raum lossis tshuaj noj-txog kev txwv cov tshuaj potassium xav tau cov lus qhia kom haum rau lawv qhov chaw kho mob.

Yellow -kernel carotenoids

Cov pob kws qab zib daj muaj cov xim carotenoid, suav nrog lutein thiab zeaxanthin. Cov tebchaw no muaj nyob rau hauv cov ntaub so ntswg qhov muag thiab tau kawm dav txog kev noj qab haus huv ntawm qhov muag. Cov pov thawj ntawd txhawb piav qhia cov pob kws daj raws li kev noj haus ntawm carotenoids; nws tsis txhawb kev lees paub tias noj pob kws tiv thaiv macular degeneration, thim rov qab tsis pom kev lossis tiv thaiv txhua tus neeg. Ntau yam, xim, kev loj hlob thiab kev ua haujlwm tuaj yeem hloov pauv tus nqi.

Frozen, kaus poom, boiled thiab Sweetened pob kws tsis yog tib yam khoom noj

Kev hloov pauv dej, cov khoom soluble, kev ntxhib los mos thiab kev ntsuas hauv paus. Ib xyoo 2023 USDA Kev Tshawb Fawb Kev Tshawb Fawb Kev Tshawb Fawb tau ua raws cov pob kws qab zib los ntawm cov khoom tshiab los ntawm blanching, khov thiab kaus poom. Nws pom tias sucrose thiab tag nrho cov suab thaj yooj yim tsis tau hloov pauv tom qab blanching lossis khov hauv nws cov qauv, thaum cov qauv hauv cov kaus poom pom cov suab thaj qis dua. Tag nrho thiab insoluble noj fiber ntau ntsuas tau nce tom qab kev kho mob. Cov kws sau ntawv kuj tau tshaj tawm cov khoom lag luam- thiab txoj kev- cov kev hloov pauv tshwj xeeb hauv cov hmoov txhuv nplej siab thiab carbohydrate. Qhov no yog pov thawj tias cov ntaub ntawv sib txawv, tsis yog qhov qeb duas ntawm "tshiab zoo tshaj plaws" lossis "khov zoo tshaj plaws."

Plain khov pob kws yog feem ntau pab tau thaum koj xav tswj qhov kawg seasoning thiab hnyav xoob kernels rau hauv ib daim ntawv qhia. Nws tseem xav tau cov txheej txheem ua noj ua haus: blanching yog txheej txheem txheej txheem thiab tsis cia li ua ib pob npaj noj. Tshawb xyuas peb phau ntawv qhia rauseb cov pob kws khov qab zib twb siav lawmua ntej sau cov lus qhia hauv chav ua noj lossis pom zoo rau daim ntawv thov txias.

Cov kaus poom pob kws tsis muaj zaub mov tsis tsim nyog los ntawm lub kaus poom. Nws tuaj yeem muab cov kernels, fiber ntau thiab micronutrients nyob rau hauv txee- daim ntawv ruaj khov. Nyeem daim ntawv teev cov khoom xyaw thiab cov sodium thiab ntxiv - cov suab thaj kab, thiab siv qhov hnyav hnyav yog tias cov kua raug muab pov tseg. Siv peb caiskhov-vim- phau ntawv qhia pob kws kaus poomrau qhov kev xaiv dav dav; rau ib qho kev thov khoom noj khoom haus, muab cov lus piav qhia meej zaub mov ua ntej.

Yuav Ua Li Cas Nyeem Ntawv Pob Kws Tsis Muaj Kev Tshaj Lij Tshaj Tawm

Pib nrog qhov loj me me, tab sis tsis txhob cuam tshuam nrog qhov pom zoo kom noj. FDA hais tias Kev Noj Qab Haus Huv Facts feem ntau yog muab rau ib qho kev pabcuam thiab qhov kev pabcuam loj qhia txog tus nqi uas tib neeg tau noj; nws tsis yog kev pom zoo ntawm tus kheej noj. Tom ntej no, sib piv cov calories, tag nrho cov carbohydrates, cov zaub mov fiber ntau, sodium, ntxiv qab zib thiab poov tshuaj nyob rau tib lub sijhawm. Kev noj ntau dua tuaj yeem pom cov khoom noj muaj txiaj ntsig ntau dua thiab muaj zog ntxiv rau tib lub sijhawm.

Tus nqi ib hnub twg muab cov ntsiab lus hauv Tebchaws Meskas: FDA cov lus qhia dav dav kho 5% DV lossis tsawg dua rau ib qho kev pabcuam qis thiab 20% DV lossis ntau dua li siab. Cov kev pib no piav qhia txog ib qho khoom noj ntawm ib daim ntawv sau npe. Lawv tsis tso cai rau pem hauv ntej - ntawm - pob thov hauv txhua lub khw. Cov ntawv xa tawm yuav tsum ua raws li lub hom phiaj kev pabcuam, kev sib tw, khoom noj khoom haus - tshaj tawm thiab thov cov cai, thiab lub tuam txhab lub luag haujlwm rau daim ntawv lo yuav tsum khaws cov ntaub ntawv pov thawj rau cov nqi siv.

Cov piam thaj hauv cov pob kws qab zib txawv ntawm cov piam thaj ntxiv thaum ua. Yog tias pob kws- tsuas yog cov pob khov khov xwb tsis muaj cov khoom qab zib, cov npe khoom yuav tsum ua kom pom tseeb. Yog hais tias syrup, sucrose los yog lwm yam sweetener ntxiv, cov khoom kawg yuav tsum tau soj ntsuam raws li ib tug formulated zaub mov. Tib txoj cai siv rau ntsev, butter thiab cheese. Zam cov lus xws li "tag nrho cov vitamins" los yog "muaj fiber ntau" kom txog rau thaum qhov kev pab cuam raug xam thiab cov kev cai hauv zos tau ua tiav.

    Piv txwv:Ob lub khw muag khoom ob qho tib si pom cov pob kws daj rau pem hauv ntej. Pob A npe tsuas yog pob kws qab zib; Pob B teev cov pob kws qab zib, butter sauce, qab zib thiab ntsev. Tsis txhob hloov pob A qhov yooj yim - cov lus muaj nyob rau Pob B. Sib piv ob daim ntawv lo rau 100 g thiab ib qho kev tshaj tawm, tom qab ntawd sim seb ntau npaum li cas txhua pob muaj txiaj ntsig rau lub tais tiag. Qhov kev txiav txim yog pom zoo cais cov khoom noj khoom haus thiab kev lag luam luam tawm rau ob yam khoom.

Tig Cov Lus Nug Khoom Noj Khoom Haus rau hauv Kev Txiav Txim Siab

Yog tias koj tab tom tsim khoom noj khoom haus, daim ntawv teev cov khoom noj tsis txaus. Txhais cov feem pua ​​​​ntawm cov pob kws hauv cov zaub mov tiav, lub xeev uas qhov feem pua ​​​​yog ntsuas, cov khoom noj siav, qhov hnyav thiab txhua yam khoom xyaw ntxiv nyob ib ncig ntawm nws. Ib qho qauv sau ua "20% pob kws" tsis tiav yog tias ib lub Hoobkas hnyav khov kernels ua ntej ua noj thiab lwm cov ntaub ntawv khaws cov noob siav tom qab cua sov. Ob yam khoom tuaj yeem muaj ntau qhov sib txawv ntawm pob kws hauv txhua qhov khoom noj.

Rau ib lub pob zaub sib xyaw, khaws qhov sib piv loj cais ntawm qhov muag pom. XMSDkhov sib xyaw zaub ntau yamqhia txog daim ntawv thov qhov twg pob kws tshwm ntawm peas, carrots thiab lwm daim. Txawm hais tias qhov sib piv batch yog qhov tseeb, kev daws teeb meem thiab kernel - qhov sib txawv me me tuaj yeem tsim kev pabcuam - rau - pabcuam kev hloov pauv. Siv cov qauv thoob plaws lub tshuab tso tawm thiab cov pob muag muag, tsis yog los ntawm ib qho yooj yim taw tes.

    Piv txwv ua haujlwm:Ib 320 g npaj- tais zaub mov muaj 80 g ntawm siav, drained qab zib pob kws. Siv cov USDA siav siv nruj me ntsis raws li kev kwv yees, cov pob kws pab txhawb 80/100 × 96=76.8 kcal, 80/100 × 20.98=16.78 g carbohydrate, 80/100 × 3.41=2.73 g protein thiab 80/100 × 2.4=1.92 g fiber. Yog tias pob kws txo qis rau 60 g, cov ntaub ntawv siv tau poob los ntawm 25%. Qhov kev txiav txim yog txhawm rau txheeb xyuas tag nrho daim ntawv qhia, suav nrog cov kua ntses, roj, cov protein thiab txhua yam khoom xyaw, tom qab ntawd ua tiav qhov kev pabcuam tiav raws li qhov chaw ua lag luam - txoj kev ua lag luam.

Qhov kev suav kuj nthuav tawm qhov kev hnov ​​​​txog kev lag luam tawm - tawm. Cov pob kws nce ntxiv tuaj yeem ua rau nws cov khoom noj muaj txiaj ntsig thaum ua rau lub tais qab zib, ntau cov hmoov txhuv nplej siab los yog pom tau los ntawm cov noob daj. Txo nws tuaj yeem ua rau cov khoom lag luam tsis muaj zog lossis cov zaub uas tau tshaj tawm. Khiav cov khoom noj khoom haus suav nrog thiab kev sim ntsuas qhov ntsuas kub ua ke. Ib qho qauv raug pom zoo tsuas yog thaum tib theem pob kws ua haujlwm rau daim ntawv lo, saj, kev ntxhib los mos, sau qhov hnyav thiab kev faib tawm.

Kev yuav khoom hnyav tsis yog ib txwm siv khoom noj khoom haus hnyav

Rau cov kernels xoob, cov kilogram yuav nyob ze rau cov khoom noj hnyav tsuas yog thaum cov dej khov nab kuab, clumps, cov khoom tawg, cov khoom txawv teb chaws thiab cov khoom tsis lees paub zoo nyob hauv qhov kev pom zoo. Ib tug tag nrho cob muaj ib tug inedible core. Cov khoom ntim hauv kaus poom tuaj yeem suav nrog ntim cov kua uas daim ntawv qhia pov tseg. Boiling thiab draining hloov dej nyhav. Siv qhov hnyav uas tau nkag mus rau cov khoom noj uas tau tso cai tiav thaum xam cov nqi thiab nqi.

    Ua hauj lwm yield piv txwv:Kho cov nuj nqis no raws li qhov kev sim siab, tsis yog XMSD kev ua haujlwm tau cog lus. Ib lub Hoobkas tau txais 1,000 kg ntawm khov kernels. Kev tshuaj xyuas thiab kev npaj tshem tawm 2% raws li cov dej khov thiab cov khoom tsis sib haum, tawm hauv 980 kg. Qhov ntsuas siav-thiab-drained tawm los yog 94%, yog li cov zis siv tau yog 980 × 0.94=921.2 kg. Ntawm 80 g ntawm pob kws siav rau ib lub tais, cov zis ntawd txhawb nqa 921,200 / 80=11,515 trays. Yog tias kev npaj tau kwv yees li 1,000 / 0.08=12, 500 lub tais, qhov tsis txaus yuav yog 985 lub tais.

Hloov cov piv txwv inputs nrog ib tug neeg sawv cev mus sib hais. Sau qhov hnyav tag nrho, tshem tawm cov dej khov los yog qhov tsis xws luag, txoj kev ua noj, lub sij hawm ntws, qhov ntsuas kub kawg thiab qhov hnyav hnyav. Siv tib txoj kev rau kev pom zoo thiab kev kuaj xyuas niaj hnub. Yog tias cov lus qhia tshwj xeeb, lub tshuab ua noj lossis lub sijhawm hloov pauv, rov ua dua qhov kev sim vim tias daim ntawv lo thiab cov khoom ntau tuaj yeem txav mus ua ke.

Qhov no kuj yog vim li cas daim ntawv pov thawj khoom noj khoom haus thiab cov khoom specification teb cov lus nug sib txawv. Daim ntawv pov thawj piav qhia txog cov khoom noj muaj pes tsawg leeg raws li tau teev tseg. Qhov kev qhia tshwj xeeb txhais tau tias yog tus kheej, daim ntawv, qhov kev xav thiab qhov tsis xws luag. Qhov kev sim tawm los txuas cov khoom yuav khoom mus rau qhov siv tau tiag tiag. Khaws tag nrho peb cov ntaub ntawv nrog rau daim ntawv qhia version kom muaj kev hloov kho tom qab lossis hloov pauv tus neeg siv khoom tuaj yeem taug qab.

Yuav Ua Li Cas Peb Pom Zoo Pob Kws rau Kev Noj Qab Haus Huv -Led Khoom

Peb pib nrog daim ntawv thov, tsis yog daim ntawv thov kev noj qab haus huv. Qhia seb koj xav tau cov noob xoob, tag nrho cobs lossis ntu; seb cov khoom puas yog pob kws-tsuas yog los yog formulated; thiab seb qhov hnyav npaum li cas yog khov, ntws los yog siav. Rau cov khoom noj khoom haus- coj cov khw muag khoom, thov cov lus qhia tam sim no, khoom noj khoom haus hauv paus, allergen thiab ntoo khaub lig- cov ntaub ntawv tiv toj, kev ua noj ua haus, kev txheeb xyuas ntau thiab qhov chaw- cov ntaub ntawv ua lag luam. Rau ib daim ntawv qhia kev lag luam, ntxiv cov qoob loo siav thiab muab faib.

Tom qab ntawd sim lub cev ntau. Tshawb xyuas cov xim faib, cov pob loj, cov khoom tawg, cov khoom seem, cov husk lossis cov kab lo lo ntxhuav, qhov chaw te, clumping, tsw thiab pob mob. Ua ib qho piv txwv los ntawm cov txheej txheem npaj thiab ntsuas cov txiaj ntsig, kua dej, ruaj khov, qab zib, xim thiab tuav kev ua haujlwm. Qhov ze tshaj plaws XMSD hom yog pebIQF khov qab zib pob kws nplooj nplooj; siv cov khoom pom thiab cov ntaub ntawv tawm tswv yim raws li kev sib tham, tom qab ntawd muab cov kev lees paub rau hauv koj qhov project specification.

Tsis pom zoo rau cov lus qhia txog zaub mov los ntawm qhov tsos. Golden xim tsis suav cov carotenoids, thiab qab zib tsis qhia tag nrho lossis ntxiv qab zib. Daim ntawv pov thawj ntawm kev soj ntsuam, ib qho kev kuaj pom zoo lossis kev lees paub cov ntaub ntawv suav nrog yuav tsum ua raws li daim ntawv qhia zaub mov thiab daim ntawv lo. Ib yam li ntawd, tus lej kuaj tsis tuaj yeem ua pov thawj zoo tom, huv si tsw, dawb ntws los yog ruaj khov. Qhov kev txiav txim tiav tiav xav tau ob qho pov thawj pov thawj thiab daim ntawv thov pov thawj.

Thaum tuaj txog, sib piv cov lej ntau, pob suav, thawv thiab lub hnab ntim, cov ntaub ntawv pov thawj kub thiab cov qauv coj los nrog cov ntaub ntawv pom zoo. Quarantine unexplained thawing, loj clumping, loj ice masses, puas cov ntsaws ruaj ruaj los yog ib yam khoom tsis sib haum thaum lub sij hawm soj ntsuam. Cov no yog cov cim zoo thiab traceability; lawv tsis los ntawm lawv tus kheej suav cov zaub mov poob. Yog hais tias muaj pes tsawg leeg yog cov khoom siv rau qhov kev lees paub, siv qhov kev pom zoo pov thawj tsis yog kwv yees los ntawm qhov pom kev hloov pauv.

Cov lus nug nquag

Puas yog pob kws feem ntau yog carbohydrate?

Carbohydrate yog qhov loj tshaj plaws macronutrient nyob rau hauv cov pob kws siav qab zib, tab sis cov kernels kuj muab fiber ntau, cov protein thiab rog, thiamin, folate, potassium thiab carotenoids. Piav tias nws yog cov zaub starchy nyob rau hauv daim ntawv no noj thiab txiav txim qhov feem nyob rau hauv tag nrho cov pluas noj.

Puas yog khov tshem tawm cov txiaj ntsig kev noj haus ntawm pob kws?

Tsis yog, tab sis "tag nrho cov as-ham raug kaw hauv" yog qhov tseeb. Ntau yam, maturity, blanching, khov, cia, thawing thiab zaum kawg ua noj muaj feem xyuam rau cov as-ham sib txawv. Siv cov ntaub ntawv rau daim foos khov tiag tiag thiab lees paub qhov kev thov uas tseem ceeb rau kev lag luam.

Cov ntaub ntawv khoom noj muaj txiaj ntsig puas tuaj yeem ncaj qha mus rau lub khw muag khoom?

Cov ntaub ntawv lees paub tej zaum yuav yog ib qho kev tawm tswv yim, tab sis cov kev xaiv nkag, daim ntawv qhia kev suav, kev pabcuam hauv paus, kev sib hloov thiab kev ua raws li txoj kev yuav tsum ua raws li qhov chaw ua lag luam thiab cov khoom tiav. Ntxiv cov khoom xyaw, ua noj tawm los thiab kev hloov pauv yuav tsum suav nrog. Khaws cov kev suav thiab kev txhawb nqa nrog cov duab kos duab pom zoo.

Cov ntaub ntawv dab tsi yuav tsum nrog rau cov qauv pob kws khov?

Nug cov khoom yog tus kheej, ntau yam lossis qib pom zoo, daim ntawv, daim ntawv qhia khoom noj, kev ua noj ua haus, cov lej ntau, pob thiab cov ntaub ntawv khaws cia, cov lus qhia thiab muaj cov khoom noj muaj txiaj ntsig. Muab cov qauv ua cov ntaub ntawv sau tseg-thiab- tawm mus sim, tom qab ntawd sau seb nws puas ua tau raws li koj qhov kev xav, kev faib tawm thiab daim ntawv lo rau lub hom phiaj.

Kev txiav txim zaum kawg

Pob kws muaj txiaj ntsig kev noj haus: nws pab txhawb lub zog, fiber ntau, cov protein me me thiab ntau cov micronutrients thiab cov nroj tsuag sib txuas. Qhov kev txiav txim siab ncaj ncees txwv tsis pub luv luv ntawm kev thov tus kab mob thiab pib nrog daim ntawv qhia tseeb. Txheeb xyuas qhov hnyav, ua noj ua haus, ua noj, cov khoom xyaw thiab tawm los; xam cov pob kws pab; ces sim cov khoom kawg. Txoj kev ntawd muab kev txiav txim siab noj zaub mov zoo rau koj es tsis txhob lo lus tsis meej "pob kws noj qab haus huv" .

Rau koj qhov kev tshuaj xyuas tom ntej, muab plaub cov ntaub ntawv ib sab: cov khoom specification, cov khoom muaj pes tsawg leeg los yog daim ntawv tshaj tawm kev xeem, daim ntawv qhia pom zoo thiab ntsuas ntsuas tau ua tiav - cov ntaub ntawv tawm. Yog tias lawv cov lus piav qhia zaub mov lossis qhov hnyav hauv qab tsis sib xws, daws qhov tsis sib haum ua ntej pom zoo rau lub vaj huam sib luag khoom noj khoom haus lossis pem hauv ntej - ntawm - pob ntawv.

Cov ntaub ntawv

• USDA FoodData Central: Yellow Sweet pob kws, siav, boiled, drained, tsis muaj ntsev
• University of Florida IFAS Extension: Khw muag khoom noj qab haus huv-Cov pob kws qab zib
• North Carolina Cooperative Extension: Sweet Corn Nutrition Facts
• USDA Kev Tshawb Fawb Kev Tshawb Fawb Kev Tshawb Fawb Kev Tshawb Fawb: Kev cuam tshuam ntawm blanching, khov thiab canning ntawm carbohydrates hauv pob kws qab zib
• NIH Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv: Thiamin Fact Sheet rau Cov Kws Kho Mob
• NIH Office of Dietary Supplements: Folate Fact Sheet for Health Professionals
• NIH Office of Dietary Supplements: Potassium Fact Sheet for Health Professionals
• US Food and Drug Administration: Dab tsi yog nyob rau ntawm Daim Ntawv Pom Zoo Khoom Noj
• XMSD kev ua haujlwm nyob rau hauv khov- xaiv daim ntawv pob kws, tshuaj xyuas ntau, kev sim ua ntawv thov, ntim thiab xa tawm kev sib koom tes.