Puas yog pob kws zoo rau kev noj zaub mov zoo? Daim Ntawv Qhia thiab Khoom Noj
Jul 30, 2019
Yog lawm. Cov pob kws pob kws qab zib tuaj yeem haum rau kev noj zaub mov zoo raws li cov zaub mov starchy uas muab cov carbohydrates, qee cov zaub mov fiber ntau thiab cov protein, thiab ntau yam micronutrients. Tag nrho - cov zaub mov pob kws tuaj yeem ua rau muaj kev noj ntau yam. Cov lus nug muaj txiaj ntsig tsis yog tias txhua cov zaub mov pob kws yog "zoo," tab sis daim ntawv twg koj muaj, pes tsawg koj pab, dab tsi ntxiv, thiab dab tsi ntxiv hauv cov pluas noj.
Kev sib tw qab zib- pob kws pob kws, tag nrho- pob kws pob kws, cov pob kws ua kom zoo nkauj, cov pob kws phoov, cov pob kws hauv cov brine, buttered cob, cua -popped paj kws, thiab kib flavoured chips tsis yog khoom noj khoom haus sib hloov. Kev ua haujlwm tsuas yog ua kom cov kernels yooj yooj yim, lossis nws yuav tshem tawm qee qhov ntawm cov nplej, mloog zoo rau cov khib nyiab, thiab ntxiv cov roj, sodium, qab zib, lossis cov coatings. Nyeem cov khoom tiav es tsis txiav txim siab lo lus "pob kws."
Ib pluas mov noj kuj xav tau kev faib ua feem. Pob kws tuaj yeem ua lub luag haujlwm ntawm cov hmoov txhuv nplej siab lossis ib feem ntawm cov zaub sib xyaw, tab sis nws tsis hloov txhua yam tsis yog - cov zaub mov tsis zoo lossis cov zaub mov muaj protein ntau. Qhov no yog pluas noj- kev taw qhia kev tsim kho, tsis yog qhov hnyav- cog lus poob. Kev kho mob ntawm tus kheej lossis kev noj zaub mov kho mob yuav tsum muaj lus qhia raws li tus neeg thiab cov khoom siv tiag tiag.
Cov lus teb luv luv:Plain kernels tuaj yeem yog cov hmoov txhuv nplej siab zoo -cov zaub. Tag nrho - pob kws nplej zaub mov tuaj yeem xaiv cov nplej zoo. Cov khoom ua kom zoo dua qub thiab cov pob kws npaj yuav tsum tau soj ntsuam los ntawm lawv cov npe khoom, kev pabcuam, vaj huam sib luag khoom noj khoom haus, thiab qhov chaw hauv cov zaub mov tiav.
Pob kws tuaj yeem yog zaub lossis qoob loo-nyob ntawm daim ntawv
Pob kws qhov kev faib tawm hloov pauv nrog kev loj hlob thiab siv. Qab zib pob kws yog sau thaum kernels yog kev sib tw thiab moist. USDA MyPlate pab pawg tshiab thiab khov cov pob kws qab zib ntawm cov zaub mov. Cov pob kws qhuav qhuav yog cov cereal nplej thiab siv tau tag nrho, popped, nixtamalized rau hauv masa, los yog milled rau hauv pluas mov thiab hmoov.
Ib qho tag nrho - cov zaub mov pob kws khaws cov bran, kab mob, thiab endosperm nyob rau hauv lawv cov qub proportions. Refining tuaj yeem tshem tawm bran thiab kab mob, hloov fiber ntau thiab micronutrient muaj pes tsawg leeg. Sib cais cov hmoov txhuv nplej siab, roj, los yog syrup tsim cov khoom xyaw nrog cov haujlwm nqaim. Cov khoom no tag nrho pib nrog pob kws, tab sis thawj cov qoob loo tsis muab rau lawv ib qho kev ua noj ua haus.
Qhov no yog vim li cas cov duab qub rau pob kws qhuav tsis tuaj yeem xa ncaj qha mus rau lub tais ntawm cov pob kws qab zib. Cov nplej qhuav muaj dej tsawg dua thiab yog li cov khoom muaj zog ntau dua rau 100 g. Ib daim ntawv thov tias pob kws yog kwv yees li 70% carbohydrate tuaj yeem piav qhia txog qee yam qhuav-kev tsom xam cov nplej; nws tsis piav txog txhua lub pob ntseg siav lossis khov -Kernel ua haujlwm.
Sau npe cov khoom ua ntej muab piv rau nws: IQF daj qab zib - pob kws kernels, khov pob kws dawb, cob ntu, cov kaus poom hauv brine, tag nrho - nplej pob kws, zaub mov zoo, tortilla, paj kws, khoom noj txom ncauj extruded, los yog hmoov txhuv nplej siab. Covqab zib- pob kws cov as-ham, daim ntawv, thiab daim ntawv qhiamuab cov ntaub ntawv qhia ntxaws ntxaws; qhov kev txiav txim siab ntawm no yog yuav siv cov ntaub ntawv li cas hauv kev noj zaub mov kom sib npaug.
Dab tsi Plain Sweet Corn Pab
USDA SNAP-Ed nthuav tawm ib khob, lossis 145 g, pob kws nrog txog 125 kcal, 27 g carbohydrate, 3 g fiber ntau, 5 g protein, 2 g rog tag nrho, 22 mg sodium, thiab tsis muaj qab zib ntxiv. Kho qhov no raws li ib qho piv txwv hais txog kev pabcuam. Ntau yam, kev loj hlob, kev npaj, qhov hnyav hnyav, kev nkag mus rau hauv cov ntaub ntawv, thiab cov txheej txheem kuaj tuaj yeem hloov cov txiaj ntsig rau ib yam khoom tshwj xeeb.
Cov carbohydrate tsis yog pov thawj tias pob kws tsis tsim nyog rau kev noj zaub mov zoo. Carbohydrate yog cov khoom noj ib txwm muaj. Qhov laj thawj yog vim li cas cov pob kws feem ntau nqa cov hmoov txhuv nplej siab ntau dua li cov nplooj zaub, dib, lossis kua txob, yog li nws feem thiab lwm cov hmoov txhuv nplej siab ntawm lub phaj tsim nyog tau txais kev saib xyuas.
Fiber thiab protein ua rau muaj txiaj ntsig, tab sis kev noj cov pob kws tsis yog cov protein ua tiav lossis tag nrho cov fiber ntau ib hnub. Ua ke nrog lwm cov zaub thiab zaub mov muaj protein ntau dua li ua ib lub tais ntawm pob kws sawv ntsug rau txhua pawg zaub mov. Ntau yam teeb meem vim tias cov khoom noj sib txawv coj cov khoom noj sib txawv, textures, thiab kev noj mov.
Cov pob kws daj kuj muaj cov xim carotenoid, thaum cov pob kws sib txawv ntawm cov xim thiab muaj pes tsawg leeg. Ib feem lub xub ntiag yuav tsum tau piav qhia hauv kev faib ua feem. Nws tsis qhia tias pob kws tiv thaiv kab mob qog noj ntshav, lav qhov muag kev noj qab haus huv, txo cov ntshav siab, thim rov qab kev laus, lossis kho lwm yam mob. Khoom noj khoom haus-cov ntsiab lus tseeb thiab cov txiaj ntsig kho mob xav tau cov pov thawj sib txawv.
Cov pob kws khov khov khov tuaj yeem khaws cov khoom xyaw yooj yim thiab ua rau qee qhov yooj yim rau hnyav. Kev khov tsis tshem cov carbohydrate, thiab nws tsis tuaj yeem ntxiv ntsev lossis rog. Tshawb xyuas cov lus qhia muaj. Lub hnab khov nrog butter sauce lossis cheese seasoning yog cov khoom npaj uas nws cov khoom noj khoom haus tiav yuav tsum tau soj ntsuam.
Kev faib tawm thiab hloov pauv txiav txim siab lub luag haujlwm noj mov
Kev noj haus yog ib qho qauv tag nrho, tsis yog cov khoom sib cais. Pib los ntawm kev txiav txim siab seb cov pob kws yog cov hmoov txhuv nplej siab, ib qho ntawm ntau cov zaub, me me garnish, lossis ib qho ntxiv topping. Tib 100 g tuaj yeem txhim kho qhov sib npaug thaum nws hloov ib feem ntawm qhov ua kom zoo dua qub - cov hmoov txhuv nplej siab, lossis tsuas yog nce tag nrho cov carbohydrates thaum ntxiv rau saum cov nplej, pasta, qhob cij, thiab dej qab zib.
Tsis txhob dag yog - lossis kev xaiv. Ib pluas mov muaj xws li pob kws thiab nplooj zaub. Pob kws tuaj yeem tshwm ntawm taum, qe, ntses, nqaij qaib, taum paj, lossis lwm yam zaub mov muaj protein ntau raws li kev nyiam thiab kev noj haus. Lub hom phiaj tsis yog nrhiav ib lub phaj zoo meej tab sis ua kom lub luag haujlwm ntawm txhua qhov pom.
Covpob kws-vim- nplej pivsiv cov khoom sib xyaw ua ke thiab kev pabcuam hauv paus. Txoj kev ntawd muaj txiaj ntsig ntau dua li kev tshaj tawm pob kws lossis nplej universally zoo dua: txheeb xyuas cov khoom, normalize tus nqi, thiab txiav txim siab seb cov khoom xyaw hloov pauv rau ib leeg.
Piv txwv ua haujlwm:Ib 360 g npaj- tais zaub mov siv 90 g dawb pob kws. Siv USDA siv ntawm 125 kcal, 27 g carbohydrate, 3 g fiber, thiab 5 g protein ib 145 g, cov pob kws feem pab kwv yees li ntawm 90 ÷ 145 × txhua tus nqi:77.6 kcal, 16.8 g carbohydrate, 1.86 g fiber, thiab 3.10 g protein.
Rau 2,000 tais, net pob kws yog 90 g × 2, 000 =180 kg. Yog hais tias ib daim ntawv teev cov kab mus sib hais qhia 2% ntxiv nyiaj rau kev tuav thiab kab tuav -nce, npaj qhov teeb meem kom muaj nuj nqis yog 180 × 1.02 =183,6kg :ua.
Cov no yog cov kev kwv yees kev txhim kho khi rau qhov kev siv tau hais tseg thiab kev xav txog 2% kev tso cai. Lub tais tiav suav nrog txhua lwm cov khoom xyaw. Siv cov ntaub ntawv sawv cev ntawm cov khoom lag luam, cov txiaj ntsig ntawm kab tiag tiag, kev ua haujlwm zaum kawg, thiab qhov chaw nyob - cov cai tswj kev lag luam rau cov ntawv tso tawm.
Kev suav hloov "pob kws yog hmoov txhuv nplej siab" mus rau hauv kev ntsuas tau. Nws kuj tseem tiv thaiv kev noj qab haus huv halo: 90 g ntawm cov txiv hmab txiv ntoo dawb tsis ua rau lub tais tiav yog tias daim ntawv qhia ntxiv tsis zoo. Saib xyuas zaub, protein, lwm yam hmoov txhuv nplej siab, kua ntses, rog, sodium, thiab pab me me ua ke.
Tag Nrho Cov Kernels, Tag Nrho Cov Nroj Tsuag, Refined Fractions, thiab Npaj Khoom Noj
| Pob kws daim ntawv | Zoo li noj mov luag hauj lwm | Dab tsi hloov qhov kev txiav txim |
|---|---|---|
| Fresh los yog dawb khov pob kws qab zib | Starchy zaub, sab, zaub xam lav los yog daim ntawv qhia suav nrog | Ib feem, kom loj hlob, seasoning thiab ua tiav pluas noj |
| Tag nrho - nplej pob kws, masa los yog paj kws | Zaub mov | Tag nrho -cov nplej yog tus kheej, kev npaj, roj, ntsev thiab noj |
| Refined noj mov, starch, syrup los yog roj | Cov khoom xyaw ua haujlwm tsis yog tag nrho -kernel sib npaug | Tshem tawm cov feem, concentration thiab daim ntawv qhia koob tshuaj |
| Sauced, kib, coated los yog flavored khoom | Npaj zaub mov los yog khoom noj txom ncauj | Ntxiv rog, sodium, qab zib, dej poob thiab pab ceev |
"Processed" yog qhov dav dhau los txiav txim siab noj zaub mov zoo. Blanching thiab khov kernels dawb tsim ib daim ntawv yooj yim. Canning ntxiv txee ruaj khov thiab yuav ntxiv brine. Sib tsoo hloov particle loj. Nixtamalization siv cov txheej txheem alkaline. Extrusion thiab kib tuaj yeem tsim cov khoom noj txom ncauj nrog cov roj ntxiv thiab seasoning. Txhua qhov kev ua haujlwm hloov pauv qhov sib txawv.
Tswv yim piv txwv:Sib piv cov pob kws khov khov nrog cheese-flavored kib pob kws chips. Cov kernels khaws cov dej ntau thiab cov khoom uas paub tau; cov chips yog qhuav, kib, thiab seasoned. Muab ob daim ntawv lo rau ntawm 100 g hauv paus, tom qab ntawd sib piv qhov kev pabcuam tiag tiag. Tshuaj xyuas lub zog, sodium, saturated fat, fiber, thiab ntxiv suab thaj es tsis txhob hloov cov ntsiav cov zaub mov- pab pawg ua haujlwm rau cov khoom noj txom ncauj.
Tag nrho - daim ntawv thov pob kws tseem xav tau cov pov thawj. Cov khoom xyaw npe thiab cov cai tswj kev lag luam txiav txim siab seb pob kws lossis masa tsim nyog ua cov nplej tag nrho. Xim thiab ntxhib kev ntxhib los mos tsis ua pov thawj tias bran thiab kab mob nyob. Rau kev pom zoo B2B, khaws cov lus tshaj tawm ntawm tus neeg muag khoom thiab cov lus qhia tshwj xeeb nrog rau qhov kawg artwork.
Nyeem ib daim ntawv lo rau pob kws nyob rau hauv ib qho kev txiav txim tas
Pib nrog cov khoom ntiag tug thiab daim ntawv teev cov khoom xyaw. Lub vaj huam sib luag pem hauv ntej tuaj yeem pom pob ntseg pob kws txawm tias cov khoom lag luam tsuas yog ua kom zoo nkauj, roj, seasoning, thiab ntsev. Cov pob kws khov khov dawb tuaj yeem sau cov pob kws xwb, thaum lub microwave sab tuaj yeem suav nrog butter, qab zib, hmoov txhuv nplej siab, tsw, thiab sodium- muaj cov khoom xyaw. Daim ntawv teev npe tag nrho qhia koj tias yam khoom noj twg tau raug soj ntsuam.
Tom ntej no nyeem cov khoom noj rau ib lub thawv thiab qhov hnyav. Yog hais tias ib lub hnab tshaj tawm peb servings tab sis niaj hnub noj raws li ib tug, muab txhua txhua ib -peb daim duab los ntawm peb ua ntej muab piv nrog lub hom phiaj noj mov. Qhov hnyav kuj tseem yog qhov tseem ceeb thaum muab piv rau cov khoom siv moist nrog cov khoom noj txom ncauj qhuav, vim tias dej hloov cov khoom noj thiab lub zog ceev ntawm 100 g.
Tom qab ntawd txheeb xyuas cov calories thiab tag nrho cov carbohydrates ua ke nrog kev noj haus fiber ntau thiab protein. Pob kws cov carbohydrate pab tau yooj yim dua rau qhov chaw thaum koj paub seb qhov feem puas hloov lwm cov hmoov txhuv nplej siab. Fiber thiab protein ntxiv cov ntsiab lus tsis tas yuav tshem tawm cov calories lossis ua rau cov khoom noj kom tiav. Sib piv zoo li-rau-zoo li cov xeev npaj thiab pab pawg.
Thaum kawg tshuaj xyuas sodium, saturated fat, thiab ntxiv qab zib. Cov no tej zaum yuav luag tsis tuaj ntawm cov kernels dawb tsis tau cov khoom siv hauv cov kua ntses, txheej, cov kaus poom brine, lossis cov khoom noj txom ncauj. Kev yaug lossis tso dej tuaj yeem hloov pauv tus nqi siv tiag tiag, tab sis daim ntawv lo suav yuav tsum ua raws li lub hauv paus tau teev tseg thiab cov lus qhia siv tau es tsis yog kev kwv yees hauv chav ua noj.
Rau kev lag luam artwork, khaws cov khoom specification, daim ntawv qhia version, ua kev txiav txim siab, pom zoo cov ntaub ntawv qhov chaw, xam, rounding, thiab lo lus uas peb -kev ua lag luam tshuaj xyuas ua ke. Ib qho kev hloov hauv cov kua ntses, cov feem pua ntawm cov ntsiav, kev pabcuam, lossis cov ntaub ntawv xa khoom tuaj yeem hloov pauv cov khoom noj khoom haus. Txhais qhov kev hloov pauv rov qhib qhov kev suav kom qhov kev thov siv tau tsis nyob tom qab cov zaub mov tau hloov lawm.
Fresh, khov, kaus poom, Cob, thiab cov ntawv sib xyaw
Cov pob kws tshiab ntawm cob qhia ib qho pom tab sis suav nrog cov cob tsis tau. Suav cov edible kernels, tsis tag nrho cob hnyav, thaum xam ib daim ntawv qhia los yog khoom noj khoom haus pab. Cob txoj kab uas hla, ntev, kernel sau, maturity, thiab ua noj poob yuav hloov usable yield.
Plain IQF kernels yog ib qho yooj yim rau ntsuas thiab cia koj tswj cov seasonings hauv daim ntawv qhia tiav. Txheeb xyuas cov khoom muaj xwm txheej, tsis muaj dej ntws, dej khov saum npoo, tawg kernels, xim, rhiab, tsw, thiab ua noj ua haus. Covkhov pob kws yield thiab daim ntawv qhia qhiapiav qhia txog yuav ua li cas cov khoom siv tau thiab cov tshuaj tswj tau cuam tshuam rau cov txiaj ntsig kev lag luam.
Cov pob kws hauv kaus poom muab ambient cia ua ntej qhib, tsis tau brine, drained hnyav, sodium, thiab softer kev ntxhib los mos tuaj yeem hloov qhov sib piv. Txiav txim siab seb koj daim ntawv qhia siv cov kernels drained, rinsed kernels, los yog ntim cov kua. Sib piv daim ntawv lo rau tib lub hauv paus npaj siv hauv pluas noj.
Cov zaub sib xyaw ntxiv lwm qhov kev txiav txim siab. Ib qho 20% pob kws sib xyaw thiab 60% pob kws sib xyaw tsis muaj tib yam carbohydrate lossis qhov pom ntawm qhov profile. Qhia kom meej qhov sib piv, txiav kev sib raug zoo, lub sijhawm ua noj, xim sib npaug, thiab kev sib cais kam rau ua. Kev xam khoom noj khoom haus yuav tsum siv qhov sib xyaw tiag tiag, tsis yog ib qho yooj yim - pob kws.
Tsim kom muaj ib pluag mov zoo tsis hloov nws mus rau hauv cov qauv
Siv pob kws txhob txwm ua. Yog tias nws yog cov hmoov txhuv nplej siab tseem ceeb, ntxiv cov zaub uas tsis yog - cov hmoov txhuv nplej siab thiab cov khoom noj muaj protein ntau. Yog hais tias nws yog ib qho zaub me me hauv cov kua zaub los yog zaub xam lav, qhov seem ntawm cov pluas noj yog ntau ntawm cov hmoov txhuv nplej siab. Yog hais tias nws tshwm nyob rau hauv ib lub tais mov, txiav txim siab seb nws hloov ib co mov los yog tsuas ntxiv ntim thiab carbohydrate.
Kev npaj tuaj yeem muaj teeb meem ntau npaum li lub kernel. Boiling, steaming, microwaving, roasting, los yog sautéing dawb pob kws tuaj yeem haum rau ntau pluas noj. Butter, cream sauce, mayonnaise, cheese, qab zib, thiab ntsev hnyav hloov lub tais tiav. Ntsuas tus nqi siv tiag tiag es tsis sau npe txhua qhov ntxiv txwv tsis pub.
Ntau zaus thiab ntau yam ua tiav daim duab. Pob kws ntawm ib pluas mov tsis tso cov nplooj ntsuab los yog legumes thoob plaws lub lim tiam tshwj tsis yog cov ntawv qhia zaub mov rov ua qhov kev xaiv ntawd. Tig zaub, nplej, thiab cov protein ntau. Qhov no ua rau pob kws nyob rau hauv feem tsis ua piv txwv tias nws yuav tsum tau noj lossis zam kom lub cev xav tau - qhov hnyav.
Cov kev xav tau kev kho mob tuaj yeem hloov qhov kev xaiv thiab kev npaj. Mob ntshav qab zib, kab mob hauv lub raum, ua xua, mob plab zom mov, thiab cov phiaj xwm kho mob hnyav yuav tsum muaj kev taw qhia tus kheej. Kev sib npaug ntawm - kev noj zaub mov tsis tuaj yeem xaiv lub hom phiaj carbohydrate tus kheej, hloov kho, lossis kwv yees qhov hnyav hloov.
B2B Daim Ntawv Xaiv thiab Txais
Pib nrog daim ntawv thov tiav. Kua zaub xav tau kernels uas nyob twj ywm tom qab simmering. Fried mov xav tau kev sib cais thiab kev ncaj ncees. Pizza topping xav tau kev tso dej tawm. Cov zaub xam lav chilled xav tau xim thiab tom qab thawing. Ib sab khw muag khoom xav tau rov ua dua tom qab rov ua dua. Tam sim noXMSD khov pob kws ntau yamqhia kernel, cob, thiab lwm yam kev qhia khov.
Txhais daim ntawv thov mus rau hauv ib qho specification: pob kws hom thiab xim, kom loj hlob thiab rhiab, kernel los yog cob qhov ntev, defects, tawg cov ntaub ntawv, free -flow expectation, blanch los yog ua noj ua haus raws li txoj cai, muaj cov lus qhia, net hnyav, puab pob, thawv, cia, thiab xav tau ntau cov ntaub ntawv. Khaws cov ntaub ntawv khoom noj khoom haus thiab daim ntawv teev npe thov khi rau tib yam khoom version.
Kuaj cov qauv los ntawm kev ua noj tiag tiag thiab tuav. Sau cov khoom khov, thaw lossis ua noj, sijhawm, qhov kub thiab txias, tso dej, kub-lub sijhawm tuav, thiab cov qhab nia. Ib qho qauv khov khov tuaj yeem ua tawv tom qab tuav ntev; ib qho kev sib tw kernel tuaj yeem tawg hauv qhov siab -shear mixer. Kev pom zoo yog nyob ntawm qhov kev npaj siv, tsis yog ib daim duab thaij duab los ntawm lub hnab.
Kev ntim khoom cuam tshuam rau kev tswj cov khoom thiab cov khoom pov tseg. Ib lub hnab me me tuaj yeem haum rau chav ua noj uas siv ib feem ntawm lub thawv rau ib qho kev hloov. Ib chav tsev loj dua tuaj yeem txo qhov tuav qhov twg tag nrho cov pob nkag mus rau ib pawg. Saib xyuas kev ruaj ntseg, kev cai lij choj, lub zog lub thawv, pallet qauv, thiab txias - saws kev pheej hmoo los ntawm ibkhov- kev ntsuas ntim khoom noj.
Kev thov thiab Shortcuts kom zam
Tsis txhob cog lus tias pob kws ua rau poob phaus, tiv thaiv qhov hnyav nce, kho cem quav, txo cov ntshav siab, tiv thaiv kab mob qog noj ntshav, txhim kho kev txawj ntse, tsim kev zoo siab, ua raws li diuretic, lossis kho cov kab mob gallbladder. Ib qho khoom noj lossis xim xim hauv pob kws tsis tsim cov kev kho mob lossis kev xav.
Tsis txhob hu cov pob kws "dawb carbs" yam tsis muaj npe rau daim ntawv. Cov pob kws qab zib no muaj fiber ntau thiab cov protein zoo li carbohydrate. Tag nrho - pob kws pob kws txawv ntawm cov hmoov txhuv nplej siab, thiab ob qho tib si txawv ntawm cov khoom noj txom ncauj. Cov zaub mov tiav thiab feem-tsis yog cov lus hais- txiav txim siab qhov tseeb.
Tsis txhob siv ib qho khoom xyaw kom pom zoo rau cov zaub mov tiav. Ib lub tais uas muaj pob kws tseem tuaj yeem nqa ntau tshaj sodium, saturated fatty acids, lossis ntxiv qab zib, lossis tsuas yog loj dhau rau nws lub luag haujlwm ntawm cov zaub mov. Qhov thim rov qab kuj muaj tseeb: carbohydrate ib leeg tsis ua rau lub tiaj tiaj - pob kws tsis tsim nyog.
XMSD Source Note:Qhia tawm daim ntawv pob kws, daim ntawv thov, feem lossis kev suav nrog tus nqi, cov ntsiab lus ntawm cov khoom xyaw, kev xeem ua noj, pob, qhov chaw, thiab cov khoom noj khoom haus. Peb tuaj yeem tshuaj xyuas cov pob kws khov pob kws tiv thaiv qhov tshwm sim koj cov pluas noj lossis cov khoom xav tau.
Teb kawg
Cov pob kws pob kws qab zib tuaj yeem haum cov zaub mov muaj txiaj ntsig zoo li cov zaub uas muaj hmoov txhuv nplej siab, thiab tag nrho - cov zaub mov pob kws tuaj yeem haum raws li cov nplej. Pob kws pab txhawb cov carbohydrates, qee cov fiber ntau thiab protein, thiab lwm yam khoom noj. Nws yog cov khoom noj muaj txiaj ntsig, tsis yog pluas noj tag thiab tsis kho.
Sau daim ntawv, ntsuas qhov feem, nyeem cov khoom xyaw ntxiv, thiab txiav txim siab seb cov pob kws hloov los yog pawg nrog lwm cov hmoov txhuv nplej siab. Rau kev siv coj mus muag, ntxiv tus neeg sawv cev ua noj-thiab- tuav kev sim, siv tau- cov txiaj ntsig suav, ntim khoom, thiab cov khoom lag luam- cov pov thawj tshwj xeeb khoom noj khoom haus. Txoj kev ntawd ua rau cov lus teb ua tau zoo yam tsis muaj kev poob phaus.
Sau qhov kev txiav txim ntawm ib sab ntawm cov ntawv qhia zaub mov lossis cov khoom tshwj xeeb: daim ntawv, npaj ua noj, lub luag haujlwm noj mov, qhov tseem ceeb ntxiv, thiab cov ntaub ntawv pov thawj. Cov ntaub ntawv luv luv no ua rau kev hloov kho tom qab yooj yim dua thiab nres qhov kev txiav txim siab ntawm cov kernels dawb los ntawm kev hloov ntsiag to mus rau ib qho coated, sauced, refined, los yog cov khoom loj. Rov xyuas dua thaum twg qhov ntu, daim ntawv qhia, cov ntaub ntawv xa khoom, kev npaj, lossis cov ntsiab lus ntawm cov neeg siv khoom xav hloov pauv.
Cov ntaub ntawv
- USDA Food and Nutrition Service SNAP-Ed: Pob kws qhia txog khoom noj khoom haus.
- USDA MyPlate: Zaub Pab Pawg thiab cov zaub starchy.
- Harvard TH Chan Tsev Kawm Ntawv ntawm Kev Noj Qab Haus Huv Pej Xeem: Tag Nrho Grains.
- US FDA: Yuav Ua Li Cas Nkag Siab thiab Siv Cov Khoom Noj Khoom Noj Facts Label.
- USDA AMS: Frozen Whole Kernel Pob Kws Qib thiab Cov Qauv.