Chickpeas rau Cov Poj Niam: Hlau, Fiber thiab Txhua Hnub Xaiv Khoom Noj

Chickpeas tuaj yeem pab txhawb cov hlau, folate, cog cov protein thiab fiber ntau rau poj niam noj mov. Lawv yog cov khoom xyaw uas muaj txiaj ntsig zoo rau kev noj zaub mov sib txawv, tshwj xeeb tshaj yog thaum lawv cov tsw me me thiab muag muag zoo nkauj ua rau cov legumes yooj yim dua kom muaj xws li tsis tu ncua. Lawv cov nqi yog los ntawm cov zaub mov koj noj tiag tiag thiab cov khoom noj ntxiv. Kev noj cov chickpeas tsis yog ib qho pov thawj kev kho mob rau cov ntshav liab, cov tsos mob menopausal lossis tawv nqaij laus, thiab nws yuav tsum tsis txhob nthuav tawm raws li txoj hauv kev hloov lub mis loj.

Rau kev noj zaub mov txhua hnub, xaiv cov khoom noj chickpea koj tuaj yeem npaj tau zoo, ua ke nrog cov khoom noj uas ntxiv rau pluas noj, thiab nkag siab txog cov lus nug txog kev noj zaub mov twg yuav tsum muaj lus qhia ntawm tus kheej. Kev coj khaub ncaws, cev xeeb tub thiab tom qab lub neej tsim muaj ntau yam ntsiab lus. Ib qho kev lees paub tias chickpeas yog qhov zoo rau cov poj niam tsis nco txog qhov sib txawv thiab tuaj yeem tawm ntawm tus nyeem ntawv tsis muaj lub tswv yim meej txog dab tsi yuav muab tso rau hauv lub phaj.

Peb mus txog qhov khoom los ntawm nws daim ntawv tiag tiag. Tag nrho cov taum siav, cov noob qhuav, chickpea hmoov thiab ib qho dej tiav lawm yog qhov sib txawv ntawm kev yuav khoom thiab kev npaj xaiv. Pib nrog qhov koj npaj siab yuav ua haujlwm. Qhov no tso cai rau koj txheeb xyuas cov ntaub ntawv khoom noj khoom haus nrog rau qhov tsw, qhov loj me thiab kev npaj siv zog, es tsis txhob cia siab rau ib lub npe khoom los teb txhua lo lus nug.

Hlau txhawb kev noj haus; nws tsis kuaj qhov tsis txaus

Hlau yog xav tau los ua hemoglobin, uas nqa oxygen hauv cov qe ntshav liab. Cov zaub mov cog muab cov hlau tsis muaj hlau. NIH Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv sau tseg tias nws qhov kev nqus tau txawv ntawm cov hlau heme thiab qhov sib xyaw cov nroj tsuag nrog cov vitamin C - muaj cov khoom noj tuaj yeem txhim kho kev nqus. Ib pluas mov chickpea nrog kua txob qab zib, txiv lws suav los yog citrus yog li cov khoom noj uas muaj txiaj ntsig zoo, yam tsis muaj kev kho mob lossis kev lees paub txog tus nqi absorbed.

Lub cev hnyav hnyav thiab cev xeeb tub yog cov xwm txheej uas NIH txheeb pom tias muaj kev pheej hmoo ntau dua ntawm cov hlau tsis txaus. Yog tias nkees lossis xav tias tsis muaj peev xwm yog vim li cas rau kev hloov koj cov zaub mov, npaj ib qho kev ntsuas es tsis xav tias qhov ua rau. Cov lus piav qhia zaub mov zoo ib yam tsis tuaj yeem txheeb xyuas tias yog vim li cas ib tug neeg tsis zoo. Khaws cov zaub mov hloov raws li kev xaiv noj zaub mov thiab tau txais cov lus qhia txog kev kuaj mob thiab kev kho mob sib cais.

Rau kev yuav khoom, nrhiav cov khoom lag luam kom pom tseeb thiab cov khoom noj khoom haus tsim nyog. Ib daim duab hlau rau cov noob chickpea qhuav tsis tuaj yeem muab ncaj qha rau tib qhov hnyav ntawm taum siav. Kev ywg dej hloov pauv qhov sib piv. Yog tias koj tab tom sau cov khoom noj, siv daim ntawv lo lossis cov khoom noj sib xws - cov khoom xyaw nkag, thiab khaws cov nyiaj npaj noj ntawm ib sab. Kev kwv yees los ntawm qhov pom ntawm lub tais yog qhov tsis zoo rau cov ntaub ntawv ntawd.

Hauv kev lag luam luv luv, peb yuav cais cov khoom sib xyaw ua ke los ntawm cov lus thov rau cov khoom tiav. Ib qho kev txhim khu kev qha tshwj xeeb tuaj yeem pab txhawb kev ua haujlwm. Nws tsis, los ntawm nws tus kheej, txhawb kev mob ntshav qab zib - hais txog cov lus cog tseg ntawm ib pob. Nug txog lub xeev zaub mov, units thiab hauv paus ntawm cov ntaub ntawv ua ntej sib tham txog kev thov, kom cov khoom noj khoom haus thiab kev yuav khoom ua haujlwm los ntawm cov khoom siv tib yam.

Lub neej theem hloov cov lus nug uas koj xav tau nug

Cov ntaub ntawv NIH hlau sau 18 milligrams ib hnub rau cov poj niam laus hnub nyoog 19-50, 8 milligrams rau cov neeg laus hnub nyoog 51 xyoos thiab laus dua, thiab 27 milligrams thaum cev xeeb tub. Cov no yog US noj cov nyiaj siv, tsis yog cov lus qhia kom tau txais tag nrho cov hlau los ntawm chickpeas los yog xaiv cov tshuaj ntxiv. Lawv qhia tias yog vim li cas ib lub hom phiaj piav qhia tias tsim nyog rau txhua tus poj niam tsis muaj txiaj ntsig. Cov xwm txheej ntawm tus kheej thiab cov qauv kev noj haus tseem tseem ceeb. Ib tug neeg nrhiav cov khoom noj su yooj yim feem ntau xav tau cov khoom uas qab qab zoo thiab haum rau lub sijhawm npaj muaj. Ib tug neeg saib xyuas qhov tsis txaus ntseeg xav tau tus kws kho mob txoj kev npaj. Ib tus neeg tsim daim ntawv qhia muag khoom xav tau cov khoom muaj txiaj ntsig thiab cov ntaub ntawv feem. Cov kev thov no tuaj yeem hais txog chickpeas, tab sis lawv ua rau muaj kev sib txawv. Txheeb xyuas qhov kev txiav txim siab tiag tiag ua ntej muab cov khoom xyaw ua haujlwm nws ua tsis tau.

Rau ib tsev neeg, qhov no tuaj yeem ua tau yooj yim xws li khaws ob lo lus nug sib cais ntawm daim ntawv teev npe khoom: dab tsi ua rau noj mov zoo, thiab cov lus qhia txog zaub mov twg twb tau muab lawm? Xaiv hom chickpea rau thawj lo lus nug thiab ua raws li cov lus qhia muaj feem xyuam rau qhov thib ob. Qhov ntawd tsis txhob tig qhov kev yuav khoom mus rau hauv kev sim kev noj qab haus huv improvised.

Rau ib pab neeg ua zaub mov, qhov sib npaug sib txawv yog nyob rau hauv luv luv. Piav qhia rau cov neeg tuaj saib thiab noj mov, tab sis tsis txhob xav tias txhua tus ntawm cov neeg tuaj saib muaj tib yam khoom noj khoom haus. Cov zaub mov noj su rau cov neeg laus tuaj yeem muab cov zaub mov zoo -tsim legume yam tsis tau cog lus tias yuav kho qhov tsis txaus. Cov ntaub ntawv qhia zaub mov ntshiab muab rau tib neeg ib yam dab tsi los siv thaum txiav txim siab lawv tus kheej.

Folate-cov zaub mov nplua nuj thiab cov lus qhia folic acid txawv

Folate txhawb nqa DNA ntau lawm thiab faib cell. Chickpeas pab zaub mov folate, thaum folic acid yog ib daim ntawv siv hauv cov khoom noj muaj zog thiab ntau yam tshuaj. NIH qhia txog kev pom zoo kom noj tag nrho hauv cov khoom noj folate sib npaug, lossis DFE, vim tias kev nqus txawv ntawm cov ntawv. Qhov sib txawv tseem ceeb thaum daim ntawv qhia zaub mov, lub rooj noj zaub mov thiab cov khoom ua ntej yug menyuam siv zoo sib xws - saib cov lej nrog cov units sib txawv lossis lo lus. NIH teev 400 micrograms DFE ib hnub rau cov neeg laus thiab 600 micrograms DFE thaum cev xeeb tub. Nws kuj tseem qhia cov poj niam thiab cov tub ntxhais hluas uas tuaj yeem xeeb tub kom tau 400 micrograms ntawm folic acid txhua hnub los ntawm cov khoom noj muaj zog, tshuaj ntxiv lossis ob qho tib si, ntxiv rau folate los ntawm kev noj zaub mov zoo. Noj chickpeas tsis hloov cov lus qhia cais. Sib tham txog kev npaj cev xeeb tub thiab kev xaiv ntxiv nrog tus kws tshaj lij.

Hauv chav ua noj, tsis tas yuav ua kom txhua pluas noj ib ce suav. Ib txoj hauv kev zoo yog khaws ntau yam khoom noj muaj thiab siv chickpeas thaum lawv haum lub tais. Kev sib kis, kua zaub los yog lub tais nplej tuaj yeem ua rau legumes yooj yim. Lub ntsiab lus tseem ceeb yog kom tsis txhob txhawb qhov yooj yim ua pov thawj tias ib qho zaub mov ua tau raws li tag nrho cov khoom noj khoom haus ntawm cev xeeb tub lossis lwm yam kev ua neej nyob.

Rau kev sib txuas lus ntawm cov khoom, khaws cia cov chav nyob hauv cov ntaub ntawv kev noj haus pom zoo. Tsis txhob ua ntsiag to hloov micrograms DFE nrog milligrams, lossis piav qhia tus nqi hauv ib pob tag nrho raws li tus nqi hauv ib qho kev pabcuam. Khaws tus nqi thiab kev pabcuam ua ke. Tus nyeem ntawv yuav tsum tuaj yeem nrhiav tau ob qho tib si yam tsis tau xa ib pob ntau zaus lossis sib piv cov ntaub ntawv sib txawv.

Fiber yog qhov tseem ceeb thaum noj zaub mov zoo

Chickpeas yog cov khoom noj muaj fiber ntau. NIDDK cov lus qhia txog cem quav pom zoo kom ntxiv fiber ntau maj mam thiab haus dej kom txaus los pab nws ua haujlwm. Qhov ntawd yog qhov tseem ceeb tshaj qhov pib nrog lub tais loj heev vim tias cov khoom noj tau raug hu ua lub laxative ntuj. Pib nrog tus nqi koj zam, thiab ua tib zoo saib tag nrho cov qauv noj mov es tsis yog kho ib qho khoom noj raws li kev kho tam sim.

Kev nplij siab. Ib qho khoom noj uas haum rau ib tus neeg niaj hnub yuav xav tau ib feem sib txawv lossis npaj rau lwm tus.

Yog tias taum tsis paub, qhia lawv hauv ib lub tais uas koj twb nyiam. Ib qho me me ntxiv rau cov kua zaub los yog qhov sib kis me me yuav yooj yim rau kev ntsuam xyuas dua li hloov ob peb pluas noj ib zaug. Lub hom phiaj yog nrhiav kev xaiv zaub mov rov qab. Cov tsos mob ntawm plab zom mov tsis tu ncua, kev noj zaub mov tshwj xeeb lossis kev ua xua rau cov zaub mov paub xav tau kev taw qhia tus kheej, tsis yog qhov nyuaj kom noj ntxiv.

Kev ntxhib los mos tuaj yeem pab tau txais tab sis yuav tsum tau piav qhia kom raug. Tag nrho cov taum sib tw thiab cov puree zoo sib txawv, thiab ob qho tib si yuav haum rau ib pluas noj. Ib qho khoom noj sib xyaw tseem yuav tsum tau ntsuas los ntawm nws cov khoom xyaw thiab feem. Los ntawm peb sab, peb yuav hais kom lub chav ua noj los txiav txim cov tais diav tom qab nws npaj npaj, kom cov qauv qab ntxiag dhau los ua qhov kev pabcuam tiag tiag es tsis yog qhov sib cais tasting.

Cov lus thov rau Menopause xav tau ntau tshaj li cov nroj tsuag - zaj dab neeg sib xyaw

Lo lus phytoestrogen tuaj yeem ua rau cov zaub mov zoo li kev kho tshuaj hormone. NCCIH piav qhia tias cov no yog cov khoom cog nrog cov qauv zoo sib xws rau cov tshuaj estrogen, thiab nws tau tshaj tawm cov txiaj ntsig tsis sib xws hauv kev tshawb fawb ntawm qee yam tshuaj isoflavone rau cov tsos mob menopausal. Cov pov thawj ntawd yuav tsum tsis txhob raug xa mus rau ib qho kev pab ntawm chickpeas. Kev soj ntsuam hauv chav kuaj, ib qho tshuaj ntxiv thiab cov zaub mov zoo tib yam yog qhov sib txawv.

Xaiv chickpeas rau pluas mov lawv pab koj ua. Yog tias kub kub, teeb meem pw tsaug zog lossis lwm yam tsos mob cuam tshuam rau lub neej txhua hnub, tham txog kev xaiv nrog tus kws kho mob. Kev txiav txim siab txog zaub mov tuaj yeem nyob twj ywm yooj yim: siv chickpeas hauv curry, zaub xam lav lossis kis uas haum rau koj saj thiab kev npaj noj.

Rau cov qauv kev noj zaub mov ntau dua nyob ib puag ncig cov poj niam cev xeeb tub, NHS qhia txog kev noj zaub mov kom zoo, calcium - cov zaub mov nplua nuj thiab kev tawm dag zog tsis tu ncua. Chickpeas tuaj yeem coj qhov chaw hauv tus qauv ntawd, tab sis lawv tsis hloov nws lwm qhov. Cov ntawv qhia zaub mov uas suav nrog legumes tseem xav tau chaw seem rau cov khoom noj thiab cov txheej txheem niaj hnub cuam tshuam rau tus neeg. Tsis muaj koob tshuaj chickpea tshwj xeeb raws li lo lus menopause.

Peb yuav piav qhia txog cov zaub mov chickpea npaj los ntawm nws cov khoom xyaw, tsw thiab cov ntaub ntawv noj zaub mov tsis yog los ntawm kev cog lus tiv thaiv kev laus. Qhov ntawd muab cov khw muag khoom lossis caterer cov lus uas phim cov khoom noj. Nws kuj tseem ua rau cov khoom sib piv tau yooj yim dua: cov neeg siv khoom tuaj yeem tshawb xyuas ib feem thiab daim ntawv qhia cov ntaub ntawv es tsis txhob sim txiav txim siab txog kev sib tw txog kev ua hluas lossis kev sib npaug hormonal.

Piv txwv ua hauj lwm: nyeem ib feem es tsis txhob cog lus

Xav txog tus neeg yuav khoom hypothetical sib piv cov khoom noj chickpea uas muaj cov khoom xyaw nrog cov caij nyoog sib kis. Piv txwv li cov khoom lag luam dawb tus kheej daim ntawv lo muab 8 grams protein ib 100 grams, thiab nws npaj yuav siv 75 grams. Kev suav yog 8 muab faib los ntawm 75 muab faib los ntawm 100, muab 6 grams protein los ntawm cov khoom xyaw ntawd. Cov lej no yog tsim los rau kev suav, tsis yog XMSD specification lossis tus nqi chickpea universal.

Tam sim no xav tias daim ntawv tshaj tawm hais tias 4 grams protein ib 50-gram pab. Ntawm nws daim ntawv sau npe, nws txhawb nqa 4 grams; ntawm 75 grams, nws yuav pab tau 6 grams. Ob yam khoom tuaj yeem ncav cuag tib qhov kev txhawb nqa protein ntawm qhov hnyav thaum sib txawv ntawm cov khoom xyaw, kev ntxhib los mos thiab lwm yam khoom noj. Muab piv rau lwm cov ntawv sau ua ntej txiav txim siab. Ib tus lej sib tw tsis tsim kom muaj cov khoom lag luam hloov pauv hloov tau.

Qhov kev xaiv ces rov qab mus rau noj mov. Tag nrho cov taum yuav ua hauj lwm nyob rau hauv ib tug zaub xam lav, thaum kis yuav haum ib tug qhaub cij. Yog tias tus neeg yuav khoom xav tau cov khoom noj protein tshwj xeeb, nws tuaj yeem siv kev suav nrog rau qhov kev nyiam ntawd. Yog tias nws tau ua raws li cov hlau lossis cev xeeb tub -txoj kev npaj, cov lej lej protein tsis teb nws. Txhua lo lus nug txog kev noj zaub mov yuav tsum muaj cov ntaub ntawv sib xws es tsis yog daim ntawv lo noj qab nyob zoo -.

Rau tus tsim daim ntawv qhia, tib qhov kev suav yuav tsum yog traceable. Sau cov khoom, daim ntawv lo hauv paus, tus nqi siv thiab tus naj npawb ntawm feem. Thaum lub formulation hloov, hloov kho cov xam. Peb nyiam qhov me me ntawm kev ua haujlwm tsis zoo rau qhov zoo siab - saib cov lus qhia zaub mov uas tsis muaj leej twg tuaj yeem tsim tawm ntawm daim ntawv qhia hauv chav ua noj.

Xaiv ib hom ntawv uas ua rau cov zaub mov tsis tu ncua yooj yim dua

Qhuav chickpeas muab tus ua noj tswj kev npaj tab sis xav tau kev npaj. Cov kaus poom taum twb siav thiab yooj yim; sib piv lawv cov npe khoom thiab cov ntaub ntawv sodium. Cov khoom khov khov xav tau nws lub xeev siav thiab npaj npaj kom pom tseeb. Xaiv cov hom ntawv nyob ib puag ncig lub sijhawm, khoom siv thiab chaw cia koj muaj, tom qab ntawd ua raws li cov lus qhia siv tau. Kev yooj yim yog pab tau thaum nws pab tau noj mov zoo tas li.

Pebkhov chickpea ntau yamtuaj yeem pab txheeb xyuas cov khoom tsim nyog rau daim ntawv thov kev lag luam. Daim duab ntawm cov khoom qhia pom zoo li, thaum qhov kev pom zoo pom zoo tsim cov ntawv muab. Khaws ob qho tib si hauv kev sib tham. Ib lub hnab ntim taum khov tuaj yeem saib paub yam tsis muaj qhov zoo ib yam rau cov khoom xyaw hauv cov kaus poom uas siv hauv daim ntawv qhia hauv tsev, tshwj xeeb tshaj yog qhov kev npaj thiab kev siv tau zoo sib txawv.

Ib tug du dip qhia nws tus kheej daim ntawv qhia. Tahini, roj, ntsev thiab lwm yam khoom xyaw ua rau cov zaub mov tiav, yog li siv cov dip tus kheej cov ntaub ntawv. Cov hmoov nplej los yog cov kua txiv hmab txiv ntoo muaj zog yog lwm cov khoom siv sib txawv. A 2025 zaub mov- kev tshuaj xyuas kev tshawb fawb tham txog cov khoom xyaw chickpea thiab lawv cov kev siv ua haujlwm; cov possibilities tsis ua rau txhua daim ntawv hloov ncaj qha rau tag nrho cov taum siav hauv ib daim ntawv qhia uas twb muaj lawm.

Yog tias koj cov lus nug tseem ceeb yog lub luag haujlwm ntawm kev noj haus ntawm cov zaub mov, pebchickpea cov txiaj ntsig thiab cov lus qhia txhua hnubmuab cov ntsiab lus dav dua. Ntawm no, qhov sib txawv muaj txiaj ntsig yog lub hom phiaj ntawm kev yuav khoom: cov khoom noj khoom haus yooj yim, cov khoom xyaw rau cov qauv tsim los yog cov zaub mov xaiv hauv cov lus qhia noj zaub mov. Ua kom lub hom phiaj meej ua ntej muab piv cov pob.

Piv txwv li: ib lub café npaj noj chickpea noj su

Xav txog lub tsev noj mov tsim lub tais noj su rau cov neeg tuaj saib uas xav paub txog cov nroj tsuag sib txawv - noj zaub mov. Nws sim 60 grams ntawm chickpeas npaj rau ib lub tais, nrog rau nws lwm cov khoom xyaw, thiab npaj 30 lub tais. Qhov yuav tsum tau muaj yog 1.8 kg ntawm chickpeas npaj. Qhov no yog ib daim ntawv qhia hypothetical- piv txwv kev txhim kho, tsis yog qhov ua tiav XMSD lossis cov lus pom zoo rau cov neeg siv khoom.

Lub chav ua noj sib piv ob qhov kev npaj siv tib yam thiab hnav khaub ncaws kom muaj nuj nqis. Ib tug nyob zoo li qub thaum sib tov; Lwm qhov ua softer thiab coats cov khoom xyaw ib puag ncig. Cov neeg ua haujlwm xaiv thawj zaug rau lub tais thiab khaws cov qauv thib ob rau kev sib kis sib kis. Qhov kev txiav txim siab ua raws li kev noj zaub mov, tsis yog kev lees paub tias ib qho kev ntxhib los mos zoo dua. Ib daim ntawv qhia zaub mov tseem yog los ntawm daim ntawv qhia tiag tiag thiab cov ntaub ntawv.

Tom ntej no, lub café sau cov lus piav qhia luv luv uas sau cov taum thiab cov khoom xyaw tseem ceeb. Nws tsis txhob hais tias lub tais kho mob ntshav qab zib lossis menopause. Tus neeg siv khoom nug txog kev noj zaub mov tuaj yeem muab cov ntaub ntawv muaj nyob hauv, thiab tus neeg siv khoom nug txog cov khoom xyaw tuaj yeem tau txais cov ntsiab lus ntawm daim ntawv qhia tiag tiag. Cov no yog cov lus teb muaj txiaj ntsig uas cov neeg ua haujlwm pabcuam tuaj yeem muab tau tas li.

Pebzaub mov thiab catering cov ntaub ntawvhais txog cov khoom siv ntawm qhov kev sib tham ntawd. Rau qhov kev sim nws tus kheej, peb xav kom lub hauv paus, npaj npaj thiab pob yuav tsum tau sau ua ke. Lawv ua kom yooj yim dua los ntsuas tus qauv thiab rov ua tiav cov tais diav thaum tus neeg npaj hloov pauv.

Ntim cov ntsiab lus cuam tshuam seb cov khoom puas tau siv

Ib pob tuaj yeem yooj yim rau chav ua noj loj thiab ua tsis taus pa rau ib qho me me. Pib nrog tus nqi siv rau ib lub voj voog npaj. Yog tias tsuas yog xav tau ib qho me me ntawm ib lub sijhawm, xav txog seb hom ntawv xaiv twg haum rau kev ua haujlwm tau tso cai cia thiab tuav lub sijhawm. Sib piv siv cov tswv yim, tsis yog tag nrho cov pob hnyav xwb. Tus nqi qis dua ib kilogram muaj nqi tsawg yog tias hom ntawv nyuaj rau tswj.

Rau kev sim ua lag luam, paub qhov txawv ntawm qhov hnyav ntawm cov khoom siv tau npaj tau. Khaws cov khoom kom muaj nuj nqis thiab cov khoom tso tawm tom qab qhov kev npaj tau teev tseg hauv tib cov ntaub ntawv. Yog hais tias cov khoom xyaw yog siav los yog drained ua ntej partioning, cov kauj ruam yog nyob rau hauv kev soj ntsuam yield. Qhov no yog kev ntsuas kev yuav khoom; nws yuav tsum tsis txhob totaub nrog ib nqe lus hais txog pes tsawg tus neeg yuav tsum noj.

Peb kuj tseem yuav tshuaj xyuas seb lub pob sab hauv txheeb xyuas cov khoom thiab cov khoom li cas. Cov ntaub ntawv yuav tsum muaj nyob rau hauv pab neeg npaj zaub mov. Pebcov ntaub ntawv ntim khoom khovpiav qhia txog kev ntim khoom, thaum qhov kev pom zoo zaum kawg yuav tsum haum rau qhov kev txiav txim tiag tiag thiab tau txais cov txheej txheem. Cov chav huv huv thiab kev txheeb xyuas nyeem tau ua rau cov khoom sib xyaw yooj yim yooj yim rau kev tswj xyuas tas li.

Nyob hauv tsev, qhov sib npaug tsuas yog khaws cov lus qhia ntawm cov khoom qub thiab xaiv ib qho uas koj yuav siv kom tsim nyog. Tsis txhob nqa cov lus qhia dhau los ntawm cov khoom sib txawv ntawm chickpea vim lub npe tib yam. Cov hom ntawv zoo tshaj plaws yog ib qho uas haum rau cov pluas noj thiab niaj hnub, nrog rau cov ntaub ntawv xav tau los npaj kom raug.

Khaws cov txiaj ntsig txuas nrog cov zaub mov

Chickpeas tuaj yeem ua cov legumes yooj yim dua los suav nrog hauv cov zaub mov zoo thiab tuaj yeem pab txhawb ntau yam khoom noj muaj txiaj ntsig. Rau cov poj niam, cov lus nug tshwj xeeb hais txog lub neej theem, cov lus qhia txog kev noj haus uas twb muaj lawm thiab daim ntawv npaj zaub mov. Kev noj cov hlau tsis txawv ntawm kev kho mob ntshav qab zib; zaub mov folate txawv ntawm folic acid qhia; fiber ntau ua haujlwm zoo tshaj plaws raws li ib feem ntawm kev noj zaub mov tsis zoo. Ua kom cov kev sib txawv no meej tawm cov khoom xyaw nrog lub luag haujlwm muaj txiaj ntsig, muaj tseeb.

Xaiv ib daim ntawv uas haum rau lub tais, siv daim ntawv lo uas tsim nyog, thiab txiav txim rau qhov ua tiav raws li ib feem ntawm cov zaub mov tiav. Rau kev lag luam zaub mov, txhawb qhov kev xaiv ntawd nrog rau daim ntawv qhia kev tsim tawm thiab cov ntaub ntawv qhia meej txog cov khoom. Ib qho dej - npaj chickpea phaj tuaj yeem khwv tau qhov chaw tsis tu ncua ntawm cov ntawv qhia zaub mov los ntawm kev saj thiab kev ua tau zoo, yam tsis muaj lus cog tseg hais txog qhov nws yuav ua rau lub cev.

Cov ntaub ntawv

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