Strawberry lovers tshwj xeeb tshaj yog zoo siab nyob rau hauv lub Tsib Hlis, vim hais tias yog thaum lub caij strawberry pib nyob rau hauv lub zos cheeb tsam. Cov txiv hmab txiv ntoo liab tsis tsuas yog saj qab zib xwb, tab sis kuj tseem noj qab haus huv heev. Lawv kuj yog cov calories tsawg kawg nkaus, uas yog vim li cas lawv kuj tsim nyog ua khoom noj txom ncauj qab zib thaum noj zaub mov. Nyob rau sab saum toj ntawm qhov ntawd, strawberries yog cov pob zeb vitamin tiag tiag thiab tseem muaj ntau cov zaub mov thiab kab kawm.
Nutritional values
Cov txiv pos nphuab muaj li ntawm 90 feem pua ntawm cov dej thiab muaj calories tsawg heev. Txawm hais tias lawv cov qab zib tsis txaus ntseeg, cov txiv hmab txiv ntoo liab tsuas muaj cov suab thaj me me xwb. Tsis tas li ntawd, lawv cov glycemic Performance index kuj qis nrog tus nqi ntawm 30 txog 40. Qhov no txhais tau hais tias noj cov txiv hmab txiv ntoo tiv thaiv kev nce siab hauv cov ntshav qab zib. Cov cuab yeej no muaj txiaj ntsig tshwj xeeb rau cov neeg mob ntshav qab zib vim nws txhais tau tias lawv tuaj yeem noj khoom txom ncauj ntawm strawberries yam tsis muaj hesitation. Cov txiv hmab txiv ntoo liab kuj tseem muaj fiber ntau, uas yog indigestible rau tib neeg lub cev thiab yog li ntawd tsis muaj nqi zog rau lub cev. Cov fibers txhawb kev zom zaub mov thiab yog li txhawb kev noj qab haus huv ntawm plab hnyuv.
Khoom noj muaj txiaj ntsig rau 100 grams ntawm strawberries
- calorie: 32 kcal
- Zog: 135 kJ
- Fat: 0.40 g
- Carbohydrates: 5,50g
- ntawm uas qab zib: 5,30 g
- Fiber: 2.00g
- Protein: 0.82 g
Vitamins
Cov txiv hmab txiv ntoo liab yog cov pob zeb vitamin tiag tiag vim lawv muaj ntau cov vitamins tseem ceeb. Cov ntsiab lus ntawm cov vitamin C yog qhov tsim nyog tshwj xeeb: 100 grams ntawm strawberries muaj nyob ib ncig ntawm 55 milligrams ntawm vitamin C thiab yog li muab ntau ascorbic acid dua li cov txiv hmab txiv ntoo citrus. Qhov xav tau niaj hnub ntawm cov vitamin no yog nyob ib ncig ntawm 95 milligrams rau cov poj niam thiab ib ncig ntawm 110 milligrams rau cov txiv neej thiab tuaj yeem them los ntawm kev noj zaub mov qis dua 200 grams ntawm strawberries. Cov txiaj ntsig zoo ntawm vitamin C yog qhov zoo vim tias, ua tsaug rau nws cov txiaj ntsig antioxidant, nws ntxiv dag zog rau lub cev tiv thaiv kab mob thiab khi dawb radicals hauv lub cev. Nws kuj tseem tiv thaiv lub cev cov hlwb los ntawm kev puas tsuaj thiab ntxiv dag zog rau daim tawv nqaij. Ntxiv nrog rau vitamin C, strawberries kuj muaj lwm cov vitamins uas pab txhawb peb kev noj qab haus huv.
Vitamins rau 100 grams ntawm strawberries
- Vitamin A: 0.008 mg
- Vitamin B1: 0.03 mg
- Vitamin B2: 0.05 mg
- Vitamin B3: 0.5 mg
- Vitamin B5: 0.3 mg
- Vitamin B6: 0.06 mg
- Vitamin B9: 0.065 mg
- Vitamin C: 55 mg
- Vitamin E: 0.12 mg
- Vitamin K: 0.013 mg
Folic acid
Strawberries muaj ib qho tseem ceeb ntawm folate (vitamin B9), uas belongs rau pawg B vitamins thiab feem ntau (tsis raug) hu ua folic acid. Folate yog hais txog cov vitamin tshwm sim hauv cov khoom noj, thaum folic acid yog cov khoom siv hluavtaws. Cov folates feem ntau ua haujlwm hauv cov hlwb thiab yog li koom nrog hauv kev tsim tawm ntawm tes thiab tag nrho cov txheej txheem loj hlob thiab kho. Qhov no yog qhov tshwj xeeb tshaj yog rau cov poj niam cev xeeb tub, vim tias cov txiaj ntsig ntawm folate txhawb kev loj hlob ntawm lub embryo. Tab sis folic acid yog qhov tseem ceeb rau txhua tus neeg vim tias kev tshawb fawb pom tias cov vitamin tuaj yeem txo qhov kev pheej hmoo ntawm mob stroke.
Vitamin B
Cov txiv hmab txiv ntoo liab yog nplua nuj nyob rau hauv ntau pab pawg B vitamins, uas ua ke pab txhawb cov metabolism hauv. Vitamin B1 (thiamine) yog lub luag haujlwm, thiab lwm yam, rau lub zog metabolism thiab tseem ceeb rau lub paj hlwb. Nws kuj txo qis qib ntawm lub plab acid thiab ua kom "siab tshiab". Txij li thaum lub cev muaj peev xwm khaws B1 yog txwv, nws yuav tsum tau noj txhua hnub yog tias ua tau. Ib qho tseem ceeb ntawm cov carbohydrate thiab rog metabolism yog vitamin B2 (riboflavin). Qhov no tseem cuam tshuam rau kev pom kev pom thiab ua rau tso tawm cov tshuaj hormones kev ntxhov siab, uas yog vim li cas noj strawberries kuj muaj txiaj ntsig zoo rau cov neeg ntxhov siab.
Cov roj cholesterol qee zaum tswj hwm los ntawm vitamin B3 (niacin). Niacin kuj tseem txhawb nqa carbohydrate, rog thiab protein metabolism thiab cuam tshuam rau ob qho tib si mus ob peb vas thiab pw tsaug zog. Vitamin B5 (pantothenic acid) plays lub luag haujlwm tseem ceeb hauv cov metabolism hauv lub zog thiab tseem ua rau lub zog tsim khoom. Nws txhawb kev tiv thaiv kev ntxhov siab, tsim cov roj cholesterol thiab muaj cov nyhuv anti-inflammatory. Vitamin B6 koom nrog hauv ob qho tib si lub zog metabolism thiab tsim cov ntshav liab xim. Nws kuj tseem ua lub luag haujlwm tseem ceeb hauv lub paj hlwb vim tias nws ua kom muaj qhov sib npaug ntawm sodium thiab potassium.
Vitamin A, K thiab E
Ntxiv rau cov vitamin C thiab B vitamins, strawberries kuj muaj vitamin E (alphatocopherol). Qhov no muaj kev tiv thaiv oxidative kev nyuaj siab vim nws tiv thaiv polyunsaturated fatty acids los ntawm kev puas tsuaj. Nws kuj txhawb kev noj qab haus huv ntawm cov qe ntshav liab thiab txhim kho kev nqus ntawm cov as-ham. Vitamin K (phylloquinone) yog qhov tseem ceeb rau cov ntshav txhaws thiab tseem koom nrog hauv kev tswj cov pob txha tsim. Vim tias nws pab cov pob txha txheej txheem calcium zoo dua thiab yog li muaj txiaj ntsig zoo rau pob txha ceev. Vitamin A (retinol) tshwj xeeb yog lub luag haujlwm rau kev loj hlob thiab tsim cov hlwb tshiab. Nws kuj muaj qhov cuam tshuam zoo rau kev tsim kho ntawm daim tawv nqaij, uas yog vim li cas nws feem ntau muaj nyob rau hauv ntau yam tawv nqaij cream.
Mineral
Ntxiv rau cov vitamins, cov zaub mov tshwj xeeb ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv. Cov no tsis tuaj yeem tsim los ntawm tib neeg lub cev, tab sis yog cov khoom noj tseem ceeb. Yog li ntawd nws yog ib qho tseem ceeb kom tsis tu ncua haus lawv los ntawm cov khoom noj. Strawberries yog nplua nuj nyob rau hauv ntau yam minerals, nrog rau cov ntsiab lus ntawm poov tshuaj nyob rau hauv particular sawv tawm. Potassium yog qhov tseem ceeb rau lub zog metabolism thiab tib lub sijhawm siv cov haujlwm tseem ceeb hauv kev thauj khoom los ntawm cov cell membranes. Nws kuj muaj kev cuam tshuam zoo rau kev tswj ntshav qab zib thiab tseem txhawb kev ua haujlwm ntawm cov hlab ntsha.
Mineral ib 100 grams
- Potassium: 145 mg
- Calcium: 25 mg
- Magnesium: 15 mg
- Sodium: 3 mg
- phosphorus: 25 mg
- Sulfur: 13 mg
- Chloride: 14 mg
Minerals thiab lawv cov teebmeem
Strawberries muaj ntau cov calcium thiab phosphorus, uas yog ib qho tseem ceeb rau kev tu cov hniav thiab pob txha. Calcium tseem koom nrog hauv kev sib kis ntawm stimuli hauv ob lub paj hlwb thiab cov leeg. Tsis tas li ntawd, calcium txhawb kev ua haujlwm kom raug ntawm cov enzymes, uas yog qhov tsim nyog rau kev noj qab haus huv ntawm lub plawv, ob lub raum thiab lub ntsws. Magnesium yog tsim nyog rau calcium thiab potassium metabolism kom ua haujlwm zoo. Cov ntxhia no kuj tseem ceeb rau kev xa cov stimuli los ntawm cov hlab ntsha mus rau cov leeg thiab yog li ncaj qha cuam tshuam rau kev ua haujlwm ntawm cov leeg nqaij.
Trace element
Cov kab hauv qab yog cov zaub mov uas tib neeg lub cev tsuas yog xav tau me me xwb. Txawm li cas los xij, qhov tseem ceeb ntawm cov tshuaj no yuav tsum tsis txhob kwv yees, vim tias lawv koom nrog kev tsim cov ntshav thiab ua haujlwm enzyme. Strawberries yog nplua nuj nyob rau hauv kab kawm, nrog rau cov hlau thiab zinc ntsiab lus nyob rau hauv particular tau nce. Hlau plays lub luag haujlwm loj hauv ntau cov txheej txheem hauv tib neeg lub cev. Ntawm lwm yam, nws muaj kev koom tes hauv kev tsim cov ntshav liab pigment thiab yog lub luag haujlwm rau kev thauj thiab khaws cia oxygen. Hlau kuj tseem ceeb rau kev ua haujlwm ntawm ntau yam enzymes thiab tib lub sijhawm ntxiv dag zog rau lub cev. Zinc yog suav tias yog qhov tseem ceeb heev rau kev tiv thaiv ntawm tes vim tias nws txhawb kev kho mob thiab kev loj hlob. Nws kuj pab txhawb kev tiv thaiv kab mob thiab txhawb kev noj qab haus huv ntawm daim tawv nqaij thiab plaub hau.
Txoj kab hauv 100 grams
- Iron: 0.96 mg
- Zinc: 12 mg
- Copper: 0.12 mg
- Manganese; 0.39 mg
- Fluoride: 0.024 mg
Cov tshuaj tsob nroj txo kev pheej hmoo ntawm mob qog noj ntshav
Ntxiv nrog rau ntau cov vitamins thiab minerals, strawberries kuj muaj ntau yam nroj tsuag uas muaj txiaj ntsig zoo rau kev noj qab haus huv. Strawberry tshuav nws cov xim liab rau cov anthocyanins. Cov no yog cov nroj tsuag thib ob uas paub tshwj xeeb rau lawv cov teebmeem antioxidant. Anthocyanins tuaj yeem tsis tsuas yog txo cov txheej txheem inflammatory, tab sis tib lub sij hawm qhib lub apoptosis (" programmed cell tuag") ntawm cov qog nqaij hlav cancer. Strawberries kuj muaj polyphenols, uas tuaj yeem tiv thaiv kab mob plawv thiab tiv thaiv kev mob. Cov nroj tsuag thib ob no tua cov kab mob thiab txo qhov kev pheej hmoo ntawm mob qog noj ntshav. Cov nyhuv tiv thaiv kabmob kheesxaws tshwj xeeb yog los ntawm polyphenol "ellagic acid" muaj nyob rau hauv strawberries. Ib txoj kev tshawb fawb tau pom tias ellagic acid ua rau cov tshuaj carcinogenic tsis muaj teeb meem. Tsis tas li ntawd, kev noj cov txiv pos nphuab tsis tu ncua tuaj yeem txo cov mob rheumatism thiab gout vim tias cov txiv hmab txiv ntoo liab muaj nplua nuj nyob hauv salicylic acid.
Conclusion
Strawberries tsis yog ib qho ntawm cov txiv hmab txiv ntoo nrov tshaj plaws rau tsis muaj dab tsi: lawv tsis tsuas yog qhuas nrog lawv cov saj qab zib, tab sis kuj txhawb kev noj qab haus huv. Ua tsaug rau lawv cov ntsiab lus calorie tsawg, lawv tuaj yeem noj tau nyab xeeb thaum noj zaub mov thiab tseem tsim nyog ua khoom noj txom ncauj rau cov ntshav qab zib.
