Khoom noj txom ncauj soy yog ib qho yummy - thiab noj qab nyob zoo - handful
Dab tsi yog qhov zais cia ntawm edamame?
Kuv paub tias edamame tau "los txog" thaum kuv pom Faith Hill noj khoom txom ncauj rau lawv thaum lub sijhawm rov qab los - hom kev xam phaj rau Lub Tebchaws Music TV. Lawv yog cov khoom noj txom ncauj uas kuv nyiam Japanese tsev noj mov coj koj thaum koj zaum ntawm lub rooj, thiab lawv yog tom qab- khoom noj txom ncauj hauv tsev kawm ntawv kuv tus ntxhais nug npe.
Hais dab tsi koj yuav hais txog kev sib cav txog cov txiaj ntsig kev noj qab haus huv ntawm soy: txhua txoj kev koj hlais nws, edamame yog lub hnub qub legume! Tsuas yog 1/2 khob ntawm lawv ib hnub twg yeej punches cov fiber ntau, protein thiab vitamin/mineral ntsiab lus ntawm koj cov zaub mov.
Nov yog yam koj yuav pom nyob rau hauv ib nrab ntawm - khob kev pab ntawm shelled edamame (los yog 1 1/8 khob edamame nyob rau hauv lub pods):
• 120 calories
• 9 grams fiber ntau
• 2.5 grams rog
• 1.5 grams polyunsaturated fatty acids (0.3 grams cog omega-3 fatty acids)
• 0.5 gram monounsaturated rog
• 11 grams protein
• 13 grams carbohydrate
• 15 mg sodium
• 10% ntawm tus nqi txhua hnub rau vitamin C
• 10% Tus Nqi Txhua Hnub rau hlau
• 8% Tus Nqi Txhua Hnub rau vitamin A
• 4% Tus nqi txhua hnub rau calcium
Raws li koj tuaj yeem pom, qhov me me ntawm edamame muab rau koj ib pawg ntawm fiber ntau: 9 grams, txog tib tus nqi koj yuav pom nyob rau hauv 4 daim ntawm tag nrho - nplej mov los yog 4 khob ntawm steamed zucchini. Nws muaj cov protein ntau npaum li nws ua carbohydrate. Nws muaj nyob ib ncig ntawm 10% ntawm Tus Nqi Txhua Hnub rau ob qho tseem ceeb antioxidants; vitamins C thiab A. Thiab rau cov nroj tsuag zaub mov, nws yog heev muaj hlau; nws muaj txog li 4-ounce roasted nqaij qaib mis.
• Soy protein tuaj yeem pab txo qis insulin tsis kam, lub raum puas, thiab lub siab rog hauv cov neeg mob ntshav qab zib, raws li kev tshawb fawb hauv nas.
• Ib txoj kev tshawb fawb tshiab los ntawm Suav University of Hong Kong tau qhia tias cov kua protein uas muaj isoflavones (phytoestrogens) txo qis tag nrho cov roj cholesterol thiab LDL "phem" cholesterol, thiab nce HDL lossis "zoo" cholesterol, tshwj xeeb tshaj yog nyob rau hauv cov txiv neej.
• Ib txoj kev tshawb fawb hauv cov poj niam tau tshaj tawm tias kev noj cov zaub mov tsis tu ncua yog cuam tshuam nrog cov roj cholesterol noj qab haus huv.
• Cov khoom uas xav tias tsawg kawg yog ib feem ntawm cov txiaj ntsig kev noj qab haus huv ntawm cov kua mis yog ib hom phytoestrogen hu ua isoflavones. Isoflavones kuj tshwm sim ua haujlwm nrog qee cov proteins hauv cov kua txiv hmab txiv ntoo los tiv thaiv qog noj ntshav, kab mob plawv, thiab pob txha.
• Cov txiaj ntsig tau los ntawm ib txoj kev tshawb fawb tshiab hauv Suav teb qhia tias noj cov protein ntau taum pauv tuaj yeem pab tiv thaiv thiab kho ntshav siab.
• Ib txoj kev tshawb fawb uas 12 tus poj niam cev xeeb tub tau haus 36 ooj ntawm cov kua mis txhua hnub rau 16 lub lis piam tau sau tseg tias muaj kev tiv thaiv - cov tshuaj tiv thaiv kab mob ntawm cov isoflavones pom hauv cov kua mis. Raws li cov kws sau ntawv tshawb fawb, qhov no yuav yog qhov tseem ceeb hauv kev tiv thaiv cov pob txha thiab mob qog noj ntshav, thiab lwm yam.
