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- Thawj zaj dab neeg: zib ntab zoo dua qab zib
- Qhov thib ob qhov tsis txaus ntseeg: Hauv cov zaub mov ntawm tsob ntoo keeb kwm muaj qis hauv carbohydrates
- Qhov thib peb dab neeg: tag nrho cov khoom noj siv mis yog loaded nrog carbs!
- Qhov dab neeg thib plaub: Cov tseem grain yog rau cov ntshav qab zib thiab pluas noj haus
- Lub tswvyim hais ua dabneeg thib tsib: "Ib hnub Apple ib hnub hloov kws kho mob"
- Qhov tseem ceeb
- Ntau cov lus qhuab qhia txog cov khoom noj carbohydrates saib hauv video hauv qab no:
Muaj ntau cov lus hais dab tsi txog kev ua luam ua carbohydrates. Qee tus txiav txim siab rau lawv lub ntsiab ua rau kev rog, lwm tus neeg tsis tuaj yeem koom nrog qab qab zib.
Ntawm no yog qee qhov lus qhia txog kev xav txog cov khoom noj carbohydrates.
Thawj zaj dab neeg: zib ntab zoo dua qab zib
Los ntawm qhov pom ntawm kev noj zaub mov tag nrho cov suab thaj yog tib yam. Cov suab thaj xim av, cov qab zib nyoos, cov qab zib qab zib thiab zib ntab tsis tuaj yeem hu ua cov khoom noj khoom haus ntau dua li cov qab zib ua kom zoo.
Vim yog cov ntsiab lus siab ntawm cov tshuaj ntxhia thiab cov enzymes ntawm zib ntab yog qhov muaj kev noj qab haus huv dua li cov suab thaj ua kom huv. Txawm li cas los xij, nws tseem raug kev txom nyem los ntawm tshaj cov piam thaj calories.
Koj yuav tsum tsis txhob raug dag los ntawm qhov tseeb tias nyob hauv 100 g ntawm zib ntab muaj 72 kcal tsawg dua hauv qab zib. Hauv cov zib ntab muaj txog 20 feem pua dej, txhais tau tias cov piam thaj hauv nws tsuas yog ywg dej.
Txhob nov qab thiab kev kho cua sov negates lub txiaj ntsig zoo ntawm zib ntab. Yog li, piv txwv li, zib ntab zib zib yog cov zaub mov qab zib tshaj plaws.
Qhov thib ob qhov tsis txaus ntseeg: Hauv cov zaub mov ntawm tsob ntoo keeb kwm muaj qis hauv carbohydrates
Tsis txhob hnov qab txog qhov muaj ntawm xws li ib qho khoom muaj txiaj ntsig ntawm zaub protein, zoo li taum. Hauv cov zaub mov muaj nqis nws yuav luag sib npaug ntawm cov tsiaj protein. Thiab kua zaub, cov kws tshawb fawb tau tsis ntev los no lees paub ib txig sib xyaw ntawm cov zaub hloov pauv rau cov nqaij.
Nrog rau cov khoom noj muaj protein - cov zaub mov ntawm cov hauv paus ntoo tuaj yeem muab lub cev nrog cov muaj fiber ntau, uas tas mus li qhov kev xav ntawm satiety thiab txhawb lub plab.
Qhov thib peb dab neeg: tag nrho cov khoom noj siv mis yog loaded nrog carbs!
Qhov tseeb, mis muaj carbohydrate uas yog disaccharide lactose, uas yog nyob rau hauv qhov kev txiav txim ntawm cov enzyme lactase hloov mus rau hauv galactose. Nws yog zom tau yooj yim heev thiab nkag mus rau hauv cov ntshav sai.
Txawm li cas los xij, 100 g ntawm mis ib txwm muaj tsuas yog 4.7 g ntawm carbohydrates. Thiab nws cov ntsiab lus hauv caloric tsis ntau dua 60 kcal ib 100 g. Cov neeg uas ntshai tsam kev tsis txaus siab ntawm cov khoom noj carbohydrates hauv kev noj haus yuav tsum tsis ntshai cov mis.
Los ntawm txoj kev, mis nyuj muaj txiaj ntsig tsis yog vim muaj cov carbohydrates tsis txaus, tab sis kuj vim tias muaj cov calcium, uas yooj yim zom.
Qhov dab neeg thib plaub: Cov tseem grain yog rau cov ntshav qab zib thiab pluas noj haus
Cov tseem grain yog ib qho tseem ceeb ntawm kev noj zaub mov zoo. Vim lub siab cov ntsiab lus ntawm fiber ntau cov khoom noj muaj txiaj ntsig tag nrho pab ua kom nws los ntawm Noj tshais mus rau noj su yam tsis muaj ib qho khoom noj txom ncauj dub dub.
Tsis tas li ntawd, cov khoom no muaj cov vitamins B, antioxidants thiab proteins.
Tsis tas yuav yuav cov bran granulated hauv cov tuam tsev rau zaub mov noj ntshav qab zib. Thov nco tseg tag nrho cov qhob cij nplej, mov xim av thiab cov nplej. Yog tias koj nkees ntawm oatmeal, sim zam bulgur lossis couscous.
Lub tswvyim hais ua dabneeg thib tsib: "Ib hnub Apple ib hnub hloov kws kho mob"
Cov lus paj lug Askiv nrov "Ib lub txiv apple ib hnub ua rau tus kws kho mob nyob deb" ua tiav cov hauv paus thoob ntiaj teb.
Hmoov tsis zoo, Apple ib hnub tsis txaus. Cov kws noj zaub mov pom zoo noj tsawg kawg tsib txiv hmab txiv ntoo hauv ib hnub. Tag nrho cov khoom noj ntawm tsob ntoo keeb kwm yuav tsum tsis pub tsawg dua 500 g.
Qhov nyiam siv yuav tsum tau muab rau cov tais diav ntawm cov khoom noj nrog qhov glycemic index. Lwm qhov kev pom zoo tseem ceeb yog zam kev rog dhau: xaiv cov qos yaj ywm ci es tsis poob rau hauv cov roj hauv lub lauj kaub.
Qhov tseem ceeb
Carbohydrates yog qhov tseem ceeb ntawm kev noj zaub mov zoo rau lub cev. Ib qho dhau ntawm cov carbohydrates, tshwj xeeb tshaj yog nyob rau ntawm cov nuj nqis ntawm cov piam thaj ntxiv ua rau qhov hnyav nce thiab kev loj hlob ntawm cov kab mob txaus ntshai.
Tab sis koj yuav tsum tsis txhob tso tseg tag nrho cov nplej, txiv hmab txiv ntoo, zaub, thiab legumes. Lawv muab cov vitamins, cov protein thiab cov fibers thiab muaj cov calories nruab nrab.
Ntau cov lus qhuab qhia txog cov khoom noj carbohydrates saib hauv video hauv qab no:
