Noj tag nrho, cov zaub mov raws li cog yog ib txoj hauv kev yooj yim tshaj plaws kom koj cov ntshav qab zib kom zoo. Qhov laj thawj rau qhov no yog fiber ntau. Nws maj mam tso cov piam thaj rau hauv cov ntshav, uas pab tswj cov qib insulin. Refined qab zib, tsiaj cov khoom, cov zaub mov ua tiav ntawm qhov kub thiab txias ua rau muaj kev dhia nrawm hauv cov ntshav qab zib. Txhawm rau zam qhov tshwm sim no, nws raug nquahu kom tso cov zaub mov muaj fiber ntau hauv qhov tseem ceeb hauv koj cov zaub mov. Yog li cov khoom no yog dab tsi? Kale, spinach, romaine, arugula, turnips, lettuce, chard, thiab lwm yam zaub ntsuab yog qhov zoo rau cov ntshav qab zib kom ruaj khov. Sim ntxiv cov zaub mov no rau koj cov zaub mov kom ntau li ntau tau: zaub xam lav, ntsuab smoothies, los yog siv nws daim ntawv qub. Chia, flax, sunflower, taub dag, hemp thiab noob hnav yog cov khoom noj muaj zog. Lawv muaj cov vitamins, thiab cov zaub mov tseem ceeb xws li magnesium, protein, hlau. Chia, hemp, thiab flax noob yog tshwj xeeb tshaj yog muaj fiber ntau - 10-15 grams ib ob tablespoons. Nws raug nquahu kom ntxiv ob peb tablespoons ntawm cov noob no rau koj cov zaub mov txhua hnub. Sim ntxiv cov noob rau oatmeal, smoothies, kua zaub, los yog zaub xam lav. Almonds yog lwm qhov zoo ntawm magnesium, fiber, thiab protein. Almonds tshwj xeeb tshaj yog nplua nuj nyob rau hauv magnesium piv rau lwm cov txiv ntoo (cov cashews nyob rau hauv qhov chaw thib ob). Tag nrho cov txiv ntoo, suav nrog almonds, muaj ntau cov chromium, uas tseem muaj txiaj ntsig zoo rau cov ntshav qab zib. Ib txhais tes me me ntawm almonds (zoo dua soaked) ua ib qho khoom noj txom ncauj zoo uas yuav ua rau koj cov ntshav qab zib nce siab thiab muab cov khoom noj rau koj lub cev. Oats, mov, hom qoob mog, amaranth, quinoa, xim av thiab qus nplej, millet yog nplua nuj nyob rau hauv magnesium. Tag nrho cov cereals saum toj no tuaj yeem siv rau hauv porridge rau pluas tshais - cua thiab noj qab nyob zoo!
2022-11-11