Cov qhob cij tag nrho muaj cov calories tib yam li cov qhob cij dawb, kwv yees li 70 rau ib daim. Txawm li cas los xij, qhov sib txawv nyob ntawm qhov zoo. Whole grain bread muab lub cev nrog ntau cov as-ham. Txawm hais tias muaj cov vitamins ntxiv rau cov hmoov nplej dawb ntawm cov qhob cij ua kom zoo, nws yog qhov zoo dua kom tau txais lawv los ntawm cov nplej nws tus kheej. Nyob rau hauv tsab xov xwm no, peb yuav saib cov khoom xyaw uas ua rau tag nrho cov nplej mov ci. Tsis zoo li cov qhob cij dawb ua tiav, cov qhob cij whole grain muaj bran (fiber). Cov txheej txheem refining deprives cov khoom ntawm ntuj fiber, fiber. Cov fiber ntau nyob rau hauv ib daim ntawm qhob cij dawb yog 0,5 g, thaum nyob rau hauv ib daim ntawm tag nrho cov nplej nws yog 2 g. Fiber saturates lub cev ntev thiab txhawb lub plawv noj qab haus huv. Sib piv cov protein ntau ntawm refined thiab whole grain qhob cij, peb tau 2g thiab 5g ib daim, feem. Cov protein nyob rau hauv whole grain qhob cij yog pom nyob rau hauv cov nplej gluten. Cov carbs nyob rau hauv tag nrho-grain qhob cij yuav tsis cuam tshuam cov neeg uas sim poob phaus, thaum noj cov nqi tsim nyog, tau kawg. Cov carbohydrates no muaj qhov ntsuas glycemic qis, yog li lawv tsis cuam tshuam koj cov ntshav qab zib li ntau cov carbohydrates yooj yim. Ib daim ntawm cov qhob cij tag nrho muaj txog 30 grams ntawm carbohydrates.
2022-11-11