Yog Khov Qhuav Txiv Hmab Txiv Ntoo

Cov lus teb luv yog yog, nws tseem muaj txiaj ntsig zoo vim tias nws ua rau nws cov ntsiab lus noj zaub mov tshwj xeeb los ntawm cov txheej txheem khov-kom qhuav. Cov ntaub ntawv hauv phau ntawv qhia no tuaj yeem muab rau koj kom tob tob ntawm tus txiv neej noj khoom haus ntawm khov-qhuav txiv hmab txiv ntoo.

 

Dab tsi yog cov txiv hmab txiv ntoo khov?

Khov qhuav-qhuav txiv hmab txiv ntoo mus dhau lub khov-kom qhuav txheej txheem, uas cuam tshuam nrog sublimation, cov txheej txheem ntawm kev sib npaug ntawm cov dej khov. Sublimation tshwm sim thaum txiv hmab txiv ntoo khov hauv lub nqus tsev, tom qab ntawv sub-ncia qhov kub maj mam sawv. Qhov no ua rau cov dej khov khov los evaporate li dej vapor, uas txhais tau tias cov dej ntsiab lus yeej tsis nkag mus rau lub xeev ua kua.

 

Nkoog-kom qhuav tshem tawm txog 99% ntawm cov ntsiab lus noo noo, ua rau nws txoj kev zoo rau kev khaws cov khoom noj. Koj tseem yuav pom tias txiv hmab txiv ntoo tau zoo rau kom qhuav-kom qhuav, suav nrog:

 

Txiv av

Blueberries

Blackberries

Raspberries

Txiv lws suav

Txiv pos nphuab

Txiv tsawb

Txiv duaj

Kua muag

Txiv puv luj

Cov zaub mov noj ntawm cov zaub mov khov-qhuav

Khov-cov txiv hmab txiv ntoo qhuavMuaj tag nrho ntawm cov muaj ntau ntawm cov as-ham suav nrog cov vitamins tseem ceeb, minerals, thiab fiber ntau. Ntau cov txiv hmab txiv ntoo muaj ntau cov khoom siv xyoob ntoo xws li polyphenols thiab carotenoids. Txawm hais tias txiv hmab txiv ntoo muaj qab zib, lub ntim muaj peev xwm sib txawv ntawm ntau yam. Qee cov txiv hmab txiv ntoo yog qis dua hauv cov ntsiab lus qab zib dua li lwm tus, ib yam li cranberries uas muaj cov piam thaj hauv 3.5%. Hais txog kev noj haus, yog tias koj tsis tuaj yeem noj tshiab, khov-qhuav txiv hmab txiv ntoo yog koj qhov kev xaiv zoo tshaj plaws.

 

Saib ntawm qee cov ntsiab lus tseem ceeb hauv qee cov txiv hmab txiv ntoo khov-qhuav, ua tib zoo xav tias 28 gram yog sib npaug li ib ooj)

 

Khov-txiv plawg strerries: 120 calories thiab 15 grams qab zib ib 34-gram kev pabcuam

Khov-qhuav Bananas: 150 calories thiab 30 grams glucose ib qho 40-gram serving

Khov-qhuav txiv apples: 130 calories thiab 22 grams qab zib ib 34-gram kev pabcuam

Khov-qhuav cherries: 98 calories thiab 22 grams qab zib ib 28-gram kev pabcuam

Khov-qhuav raspberries: 130 calories thiab 13 grams qab zib ib 34-gram kev pabcuam

Khov-qhuav blackberries: 102 calories thiab 14 grams qab zib rau ib 30-gram kev pabcuam

Khov-qhuav blueberries: 108 calories thiab 19 grams qab zib ib 28-gram kev pabcuam

Khov-qhuav pears: 25 calories thiab 4 grams qab zib rau ib 1/4-khob pab (lossis txog ob ooj)

Khov-qhuav txiv duaj: 130 calories thiab 24 grams qab zib rau ib 35-gram kev pabcuam

Khov-qhuav pineapples: 70 calories thiab 14 grams qab zib rau ib 100-gram noj

Txhawm rau saib yuav ua li cas cov txiv hmab txiv ntoo khov-txiv no sib piv hauv calorie thiab cov ntsiab lus qab zib, coj mus saib cov tshuaj calorie thiab qab zib hauv qab no:

 

Ib qho loj tshaj plaws Apple: 130 calories thiab 23 grams qab zib

Ib qho nruab nrab txiv tsawb: 105 calories thiab cuaj grams qab zib

Ib khob ntawm blueberries: 84 calories thiab 15 grams qab zib

Ib khob ntawm blackberries: 62 calories thiab xya grams qab zib

Ib khob ntawm raspberries: 54 calories thiab tsib grams qab zib

Kaum ob cherries: 60 calories thiab 12 grams qab zib

Ob plums: 61 calories thiab 14 grams qab zib

Ib nrab txiv duaj: 58 calories thiab 13 grams qab zib

Ib khob txiv pos nphuab: 46 calories thiab xya grams qab zib

Ib qho nruab nrab-loj loj pear: 101 calories thiab 17 grams qab zib

Ib khob ntawm txiv puv luj chunks: 82 calories thiab 16 grams qab zib