txheem
Nrog rau suab thaj, qhob cij feem ntau yuav raug cem kom kis tus kab mob rog rog. Tseeb, cov mov ci tau ntau ntawm cov calories thiab muaj as-ham me me.
Qhov no puas txhais tau tias peb yuav tsum tso lub ncuav tseg? Puas muaj cov ci nqaij zoo noj?
Cov neeg tsim khoom lag luam kom ntxias cov neeg yuav khoom nrog cov npe nrov: "Noj Qab Haus Huv", "Grain", "Noj Tshuaj". Cov ntaub ntawv ntau ntxiv ntawm pob ntawm pob mov ci - qhov tsis meej pem ntau dua rau cov neeg siv khoom.
Kawm xaiv cov mov mog zoo.
Ib me ntsis ntawm kev tshawb xav
Tag nrho nplej - nplej, txhuv, thiab lwm yam - muaj peb qho tseem ceeb: cov tawv nqaij tawv lossis cov ceg, cov kab mob thiab cov endosperm.
Thaum lub sij hawm ua cov ceg thiab cov noob tau raug tshem tawm - qhov tshwm sim tsuas yog qhov ua kom zoo, muaj nplua nuj nyob hauv kev zom cov zaub mov sai "sai". Fiber, tseem ceeb fatty acids thiab lwm yam as-ham hauv kev kho mob zoo li no ploj.
Los ntawm endosperm ntawm cov nplej lis peb tau txais cov hmoov nplej dawb zoo, uas yog siv rau kev tsim cov khoom qab zib dawb thiab ncuav.
Tag nrho cov khob cij nplej
Cov qhob cij tiag tiag ua rau noj qab nyob zoo heev. Nws muaj txog peb gram ntawm fiber ntau hauv txhua daim.
Txhawm rau xaiv nws yog qhov yooj yim heev - hauv cov npe ntawm cov khoom xyaw "cov khoom txhuv" tag nrho yuav tsum yog thawj qhov chawCov. Qhov no qhia tau tias kev tsim cov khob cij hmoov nplej tsis tau ntxuav, thiab nws tseem muaj txhua yam muaj txiaj ntsig.
Ceeb toom: Yog hais tias lub khob cij muab daim ntawv lo nrog "ntuj nplej" lossis "ntuj rye", nws tsis txhais tau tias mov ci yog whole grain.
Feem ntau, cov khoom no ua los ntawm tsuas yog ib hom hmoov nplej, tsis ntxiv ib qho ntxiv ntawm lwm cov qoob loo. Cim "ntuj" tsis tuaj yeem lav tias tsis tau tua cov qias neeg thiab cov pliaj npoo.
Cov hmoov nplej tas li yog tau los nkaum ntau thiab zoo li lub npe txawv xws li "hmoov txhuv nplej siab" thiab "multigrain".
Mov ci nrog noob thiab noob txiv
Ib lub khob cij ci, nquag nphoo nrog cov noob lossis noob txhuv, nws yuav zoo li kev xaiv nyab xeeb dua qub. Tab sis tsis txhob hnov qab tias cov khoom xyaw no ntxiv cov calories ntau ntxiv rau cov khoom tiav.
Piv txwv li, kaum gram ntawm cov noob paj noob hlis, tau muab faib ib qho zuj zus hauv lub ncuav qab zib "noj qab haus huv", nce nws cov calories kom yuav luag 60 calories.
Ntxiv nrog rau cov noob, txiv ntseej, txiv hmab txiv ntoo qhuav thiab zaub ntxiv cov khoom lag luam feem ntau npog lub ncuav ua los ntawm cov hmoov dawb dawb, muab cov khoom noj muaj txiaj ntsig.
Nco ntsoov xyuas seb muaj pes tsawg calories nyob hauv ib pob nrog cov noob, thiab saib cov khoom "whole grain" hauv cov npe khoom xyaw.
Cov rog thiab lwm qhov chaw ntawm cov calories ntxiv
Nyob rau hauv muaj pes tsawg leeg ntawm cov khoom bakery feem ntau suav nrog cov rog ntawm zaub lossis tsiaj keeb kwm.
Txhawm rau kom tsis txhob rog ntau dhau, sim tsis txhob yuav cov mov ci, uas muaj li ntawm hydrogenated roj zaub, ib nrab cov roj hydrogenated, margarine lossis ua kom rog.
Cov khoom xyaw uas ntxiv cov calories suav nrog cov suab thaj, suab thaj qab zib thiab caramel. Lawv feem ntau ntxiv rau "noj qab haus huv" qhob cij nrog txiv ntseej lossis txiv hmab txiv ntoo qhuav. Ua tib zoo kawm txog kev sib xyaw!
ntsev
Yuav luag txhua cov khoom ci muaj ntsev, uas kuv tsis tsuas yog saj tab sis kuj tseem tswj hwm kev ua cov poov xab hauv khob noom cookie.
Raws li ntau qhov chaw, tsuas yog ib daim ntawm tag nrho cov qhob cij muaj kwv yees li 200 mg ntawm sodium. Thaum xub thawj siab nws yog me ntsis, tab sis qhov pom zoo koob tshuaj txhua hnub yog kwv yees li 1800 mg ntawm cov khoom thiab cov zaub mov ib txwm tsis txwv rau ib pob.
Cov ntsev muaj pes tsawg leeg yog nyob hauv lub khob cij uas cov khoom xyaw no nyob rau ntawm daim ntawv - thiab yeej yog tom qab hmoov nplej thiab dej.
Qhov tseem ceeb
Ib lub khob cij zoo uas muaj cov vitamins thiab fiber ntau, ci los ntawm cov nplej, uas suav nrog cov ceg thiab kab mob.
Qhov sib ntxiv ntawm cov rog, noob txiv, noob thiab cov txiv hmab txiv ntoo qhuav ua rau cov cij calorie.
Xav paub ntxiv txog yuav ua li cas thiaj xaiv lub khob cij zoo rau hauv video hauv qab no:
