Cov roj pob kws feem ntau siv los ntawm cov neeg ua raws li kev noj zaub mov kom raug. Nws yog nplua nuj nyob rau hauv cov rog noj qab haus huv thiab muaj zog antioxidants, tab sis tib lub sij hawm nws muaj calorie ntau ntau. Xav txog cov khoom ntawm pob kws roj hauv kev nthuav dav ntxiv.
Ntau tshaj li ib feem peb ntawm tag nrho cov roj hauv pob kws, ze li 4 grams ib tablespoon, yog monounsaturated fatty acids. Noj cov zaub mov uas muaj cov rog no yog ib qho zoo tshaj plaws uas koj tuaj yeem ua rau koj lub plawv noj qab haus huv. Monounsaturated fatty acids ua lub luag haujlwm hauv kev txo qis lipoprotein tsawg, lossis "phem" cholesterol.
Ntau tshaj li ib nrab ntawm cov rog hauv pob kws roj, lossis 7,4 grams ib tablespoon, yog cov rog polyunsaturated. PUFAs, zoo li cov rog monounsaturated, yog qhov tseem ceeb rau stabilizing cov roj cholesterol thiab tiv thaiv lub plawv. Cov roj pob kws muaj Omega-6 fatty acids, nrog rau me me ntawm Omega-3. Cov fatty acids no yog qhov tseem ceeb hauv kev noj haus, vim lub cev tsis tuaj yeem tsim lawv. Omega-6s thiab Omega-3s yog xav tau los txo qhov mob thiab rau kev loj hlob thiab kev sib txuas lus ntawm hlwb hlwb.
Ua ib qho chaw nplua nuj ntawm cov vitamin E, ib tablespoon ntawm pob kws roj muaj yuav luag 15% ntawm cov kev pom zoo txhua hnub. Vitamin E yog ib qho antioxidant uas tshem tawm cov dawb radicals ntawm lub cev. Thaum tsis muaj cov vitamin no, cov dawb radicals nyob rau ntawm cov hlwb noj qab haus huv, ua rau muaj kab mob ntev.
Cov txiv ntseej thiab pob kws roj tau pom tias txo qis cov roj cholesterol, txhim kho cov ntshav txhaws, thiab feem ntau yog cov kev xaiv noj qab haus huv rau kev ua noj, raws li kev tshawb fawb.
Piv rau pob kws, txiv roj roj muaj feem pua ntawm cov roj monounsaturated ntau dua:
59% polyunsaturated rog, 24% monounsaturated rog, 13% saturated rog, ua rau ib tug piv ntawm unsaturated rau saturated rog ntawm 6,4: 1.
9% polyunsaturated rog, 72% monounsaturated rog, 14% saturated rog, ua rau ib tug piv ntawm unsaturated rau saturated rog ntawm 5,8: 1.
Tsuas yog vim cov roj pob kws muaj nplua nuj nyob rau hauv cov khoom txhawb kev noj qab haus huv tsis tau txhais hais tias nws yuav tsum tau noj tsis tu ncua. Cov roj pob kws muaj calorie ntau ntau: ib tablespoon yog ze li ntawm 125 calories thiab 13,5 grams roj. Muab hais tias qhov nruab nrab tus nqi ib hnub twg yog 44-78 g ntawm cov rog ntawm 2000 calories, ib tablespoon ntawm pob kws roj yuav npog 30% ntawm cov cia nyob rau hauv cov roj noj txhua hnub. Yog li, pob kws roj yog qhov tsim nyog suav nrog hauv koj cov khoom noj. Txawm li cas los xij, tsis yog nyob ntawm qhov chaw mus tas li, tab sis ntawm qee lub sijhawm.