txheem
Lub tswv yim ntawm Laurence Plumey *, kws noj zaub mov
“Cov zaub mov noj tshais yog qab zib, tab sis tsis muaj dab tsi ceeb los ntawm kev noj zaub mov zoo. Yog hais tias tus nqi pom zoo raug hwm. Txawm li cas los xij, peb feem ntau muaj cov duab tsis zoo, vim tias thaum peb saib lawv cov ntsiab lus, peb nyiam ua rau txhua tus tsis meej pem suab thaj (carbohydrates). Yog li, hauv 35-40 g ntawm cereals muaj 10-15 g ntawmhmoov txhuv nplej siab, nthuav carbohydrate rau nws lub zog. Kuj tseem muaj 10-15 g ntawm cov suab thaj yooj yim (2-3 qab zib). Thaum kawg, carbohydrate sab 35-40 g, ntawm cereals xws li Chocapic, Zib ntab Pops ... sib npaug rau ib tug zoo daim ntawm mov ci nrog ib tug tablespoon ntawm jam!
Contrary to popular kev ntseeg, feem ntau cov me nyuam cov cereals tsis muaj rog. Thiab yog tias muaj, nws feem ntau rog zoo rau kev noj qab haus huvvim yog coj los ntawm oilseeds, nplua nuj nyob hauv cov vitamins thiab mineralslos yog los ntawm chocolate, nplua nuj magnesium. Raws li cov tshuaj tua kab, ib txoj kev tshawb fawb pom tias muaj cov kab mob tshuaj tua kab nyob rau hauv non-organic mueslis, nyob rau hauv kom muaj nuj nqis zoo hauv qab qhov txaus ntshai pib. “
Zoo reflexes
Nyob rau hauv qhov tsim nyog, cereals ua rau cov zaub mov tshuav, tshwj xeeb tshaj yog rau pluas tshais, feem ntau nqos sai heev ua ntej mus kawm ntawv! Qee cov lus qhia kom tau txais txiaj ntsig zoo tshaj plaws ntawm nws:
- Ua raws li cov lus pom zoo rau menyuam yaus. Rau 4-10 xyoo: 30 mus rau 35 g ntawm cereals (6-7 tbsp.).
- Thaum koj npaj koj tus menyuam lub tais, pib los ntawm kev nchuav cov mis nyuj, ces ntxiv cov cereals. Ib lub tswv yim uas tso cai rau koj tsis txhob tso ntau dhau.
-Rau noj tshais zoo, Ntxiv rau lub tais ntawm cereals ib qho khoom noj siv mis rau calcium (mis nyuj, yogurt, tsev cheese ...), thiab txiv hmab txiv ntoo rau fiber ntau thiab vitamins.
* Tus sau ntawm "Yuav ua li cas kom poob phaus zoo siab thaum koj tsis nyiam kev ua si los yog zaub", thiab "Cov Khoom Noj Loj".
Thiab rau cov niam txiv…
Oatmeal txo cov roj (cholesterol) phem. Vim tias lawv muaj cov molecules (betaglycans) uas txo qhov nqus ntawm cov cholesterol uas muaj nyob hauv cov zaub mov. Tsis tas li ntawd, lawv muaj cov nyhuv super satiating. Pab tau kom tsis txhob muaj kev ntshaw.
Nplej bran cereals, Txhua hom bran, muaj fiber ntau thiab pab tswj kev thauj mus los. Qhia rau thaum cem quav.