Black-eyed peas (cowpea): khoom noj muaj txiaj ntsig thiab txiaj ntsig

Cowpea : Dub-eyed pea, tseem hu ua cowpea, yog ib hom legume loj hlob thoob ntiaj teb.

Txawm tias lawv lub npe, dub-eyed peas tsis yog peas tab sis yog hom taum.

Lawv feem ntau yog xim daj ntseg thiab muaj xim dub loj, xim av, lossis xim liab uas zoo li lub qhov muag.

Black-eyed peas muaj zog, savory tsw thiab feem ntau suav hais tias yog ib qho tseem ceeb hauv Indian thiab tsoos Southern cuisine.

Kab lus no tshuaj xyuas cov khoom noj muaj tseeb, cov txiaj ntsig, thiab kev siv cov peas dub.

Khoom noj khoom haus profile

Black-eyed peas yog amazing, ntim ntau fiber ntau thiab protein nyob rau hauv txhua qhov kev pab.

Lawv kuj yog ib qho zoo ntawm ntau cov micronutrients tseem ceeb, suav nrog folate, tooj liab, thiamine thiab hlau.

Ib khob (170 grams) ntawm siav dub-eyed peas muaj cov as-ham hauv qab no ():

• Calories: 194
• Cov protein: 13 grams
• Rog: 0,9 grams
• Carbohydrates: 35 grams
• Fiber ntau: 11 grams
• Folate: 88% ntawm DV
• Tooj: 50% ntawm DV
• Thiamine: 28% ntawm DV
• Cov hlau: 23% ntawm DV
• Phosphorus: 21% ntawm DV
• Magnesium: 21% ntawm DV
• Zinc: 20% ntawm DV
• Cov tshuaj yaj yeeb: 10% ntawm DV
• Vitamin B6: 10% ntawm DV
• Selenium: 8% ntawm DV
• Riboflavin: 7% ntawm DV

Ntxiv rau cov as-ham uas tau teev tseg saum toj no, dub-eyed peas yog nplua nuj nyob rau hauv cov tebchaw uas ua raws li antioxidants hauv lub cev los tiv thaiv cell puas thiab tiv thaiv kab mob ().

txoj kev

Black-eyed peas muaj protein ntau thiab fiber ntau, nrog rau cov micronutrients xws li folate, tooj liab, thiab thiamine.

Cov txiaj ntsig muaj peev xwm

Black-eyed peas tau txuas nrog ntau cov txiaj ntsig kev noj qab haus huv muaj zog.

Txhawb kev poob phaus

Vim lawv cov ntsiab lus protein, ntxiv dub-eyed peas rau koj cov zaub mov yog ib txoj hauv kev zoo los txhawb kev poob phaus.

Protein, tshwj xeeb, tau pom tias txo qis qib ntawm ghrelin, ib yam tshuaj uas txhawb kev xav ntawm kev tshaib kev nqhis (, ).

Lub caij no, soluble fiber ntau yog ib hom fiber ntau uas tsim cov gel zoo li qhov sib xws thiab txav mus qeeb los ntawm koj lub plab zom mov los pab koj hnov ​​​​qab noj mov ().

Raws li kev tshawb fawb ntawm 1475 tus neeg, cov neeg uas noj taum tsis tu ncua muaj 23% kev pheej hmoo siab thiab 22% qis dua kev rog dua li cov neeg siv tsis tau ().

Lwm qhov kev tshuaj xyuas ntawm 21 cov kev tshawb fawb tau xaus lus tias suav nrog legumes, xws li dub-eyed peas, hauv koj cov zaub mov tuaj yeem yog lub tswv yim poob phaus thiab tuaj yeem pab txo qis cov rog hauv lub cev ().

Txhawb kev digestive noj qab haus huv

Black-eyed peas yog ib qho zoo heev ntawm soluble fiber, uas yog ib qho tseem ceeb ntawm cov khoom noj thaum nws los txog.

Qhov tseeb, cov kev tshawb fawb qhia tau hais tias ua kom koj cov khoom noj muaj fiber ntau tuaj yeem pab txhawb kev ua haujlwm tsis tu ncua thiab ua kom lub plab zom mov ntau zaus hauv cov neeg uas cem quav ().

Lwm cov kev tshawb fawb qhia tau hais tias fiber ntau yuav pab tiv thaiv digestive teeb meem, xws li kua qaub reflux, hemorrhoids, thiab plab rwj ().

Soluble fiber muaj nyob rau hauv dub-eyed peas thiab lwm yam nroj tsuag kuj yuav ua raws li ib tug kev loj hlob stimulant rau cov kab mob muaj txiaj ntsig hauv koj lub plab los txhawb kev noj qab haus huv microbiome ().

Cov kab mob muaj txiaj ntsig no tsis tsuas yog pab txhawb kev zom zaub mov, tab sis kuj tau pom tias txo qis kev mob, txhim kho kev tiv thaiv kab mob, thiab txo qis cov roj (cholesterol).

Txhim kho lub plawv

Noj dub-eyed peas ua ib feem ntawm kev noj zaub mov zoo yog ib txoj hauv kev zoo los pab ua kom koj lub cev thiab lub zog muaj zog, vim tias lawv tuaj yeem pab txo qis ntau yam kev pheej hmoo rau kab mob plawv.

Hauv kev tshuaj xyuas ntawm 10 cov kev tshawb fawb, kev noj zaub mov tsis tu ncua tau txuas rau qis qis ntawm tag nrho cov roj (cholesterol) thiab LDL (tsis zoo), ob qho tib si tuaj yeem ua rau mob plawv ().

Lwm txoj kev tshawb fawb ntawm 42 tus poj niam tau pom tias tom qab noj cov zaub mov uas tsis muaj calorie ntau ntxiv nrog 1 khob ntawm legumes ib hnub twg rau 6 lub lis piam txo lub duav ncig thiab qib triglycerides thiab ntshav siab, piv rau pawg neeg tim khawv ().

Kev noj zaub mov tsis tu ncua kuj tau txuas rau cov cim qis ntawm qhov mob, uas tseem tuaj yeem pab txo koj txoj kev pheej hmoo ntawm kab mob plawv (, , ).

Cov ntsiab lus

Black-eyed peas tuaj yeem pab ua kom poob phaus, txhim kho kev zom zaub mov, thiab txhawb kev noj qab haus huv ntawm lub plawv.

Yuav ua li cas muab lawv tso rau hauv koj cov khoom noj

Ntxiv nrog rau kev noj qab haus huv thiab qab, dub-eyed peas muaj ntau yam thiab yooj yim rau kev txaus siab rau ntau yam zaub mov txawv.

Yog tias koj siv taum qhuav, nco ntsoov muab tso rau hauv dej tsawg kawg 6 teev, uas ua rau lub sijhawm ua noj sai thiab ua rau lawv zom tau yooj yim.

Nco ntsoov tias cov noob taum qhuav qhuav txawv ntawm lwm cov taum qhuav hauv qhov ntev lossis hmo ntuj so hauv dej txias tsis yog qhov tsim nyog, tab sis lub sijhawm ua noj tuaj yeem txo qis dua yog tias lawv tsau rau 1 mus rau 2 teev hauv dej kub.

Tom qab ntawd npog lawv nrog dej los yog coj mus rau boil, txo qhov kub thiab simmer lub taum rau 45 feeb los yog kom txog thaum kev sib tw.

Nyob rau hauv ib txwm Southern cuisine, siav taum yog tov nrog nqaij, txuj lom thiab nplooj ntsuab ntsuab.

Txawm li cas los xij, lawv kuj ua tau zoo ntxiv rau cov kua zaub, stews thiab zaub xam lav.

Cov ntsiab lus

Black-eyed peas muaj ntau yam thiab tuaj yeem muab ntxiv rau ntau yam zaub mov txawv, suav nrog kua zaub, stews thiab zaub xam lav.

Ceev faj

Rau qee tus neeg, dub-eyed peas tuaj yeem ua rau mob plab thiab tsam plab vim lawv cov ntsiab lus raffinose, ib hom fiber ntau uas tuaj yeem ua rau muaj teeb meem digestive ().

Soaking thiab ua noj taum qhuav tuaj yeem txo cov ntsiab lus raffinose thiab ua rau lawv zom tau yooj yim dua ().

Cov ntsiav tshuaj thiab tshuaj uas tuaj yeem pab tiv thaiv roj thiab txo cov tsos mob kuj tseem muaj nyob hauv cov khw muag tshuaj thiab cov khw muag khoom loj.

Black-eyed peas kuj muaj, xws li phytic acid, uas khi rau cov zaub mov xws li hlau, zinc, magnesium thiab calcium thiab tiv thaiv lawv qhov nqus mus rau hauv lub cev ().

Hmoov zoo, soaking thiab ua noj dub-eyed peas ua ntej noj tuaj yeem txo lawv cov phytic acid cov ntsiab lus thiab pab txhawb kev nqus cov as-ham ().

Cov ntsiab lus

Black-eyed peas muaj cov tshuaj tiv thaiv kab mob siab thiab tuaj yeem ua rau muaj teeb meem digestive rau qee tus neeg. Txawm li cas los xij, soaking thiab ua noj lawv tuaj yeem pab txo cov kev mob tshwm sim.

Feem ntau cov

Black-eyed peas yog cov khoom noj muaj txiaj ntsig zoo thiab cuam tshuam nrog ntau yam txiaj ntsig zoo rau kev noj qab haus huv.

Tshwj xeeb, lawv tuaj yeem pab txhawb, txhim kho lub plawv thiab txhawb kev zom zaub mov.

Lawv kuj muaj ntau yam, qab, thiab yooj yim rau kev koom ua ke rau hauv ntau cov zaub mov txawv raws li ib feem ntawm kev noj qab haus huv.