14 Cov Khoom Noj Kom Tsis Pub Noj (Los Yog Tsawg) rau Cov Khoom Noj Tsis Muaj Qes

Zoo Siab

• 1. Mov ci thiab hmoov nplej
• 2. Ib co txiv hmab txiv ntoo
• 3. Cov hmoov txhuv nplej siab
• 4. Cov nplej zom
• 5. Cereal
• 6. Npias
• 7. sweetened yogurt
• 8. Cov kua txiv
• 9. Cov zaub qhwv muaj cov muaj rog thiab rog muaj roj tsawg
• 10. Taum thiab legumes
• 11. Zib ntab lossis zib qab zib hauv ib qho twg
• 12. Tej daim thiab qhov tawg
• 13. Cov mis nyuj
• 14. Gluten tsis pub cov khoom ci
• Hauv qab kab

Kev noj haus kom tsawg carb tuaj yeem pab koj poob phaus thiab tswj ntshav qab zib thiab lwm yam mob.

Qee cov zaub mov muaj carb ntau yuav tsum tau zam, xws li dej qab zib, qab zib, thiab khoom qab zib.

Tseem, xam pom seb cov zaub mov twg thiaj txwv tau yooj yim dua yog qhov nyuaj. Qee cov zaub mov no txawm tias noj qab nyob zoo - tsuas yog tsis haum rau cov zaub mov tsis tshua muaj carb vim lawv cov carbs ntau.

Koj tag nrho cov hom phiaj carb niaj hnub txiav txim siab seb koj puas yuav tsum tau txwv qee cov zaub mov no lossis zam kom tag nrho lawv. Tsawg cov zaub mov carb feem ntau muaj 20-100 grams carbs ib hnub, raws li kev kam rau ua ntawm tus kheej.

Nov yog 14 zaub mov noj kom tsis txhob muaj lossis txwv tsis pub noj cov zaub mov uas tsis muaj cov carb ntau.

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

1. Mov ci thiab hmoov nplej

Mov ci yog cov khoom noj tseem ceeb hauv ntau haiv neeg. Nws los nyob hauv ntau hom ntawv, suav nrog cov loaves, yob, bagels, thiab flatbreads, xws li tortillas.

Txawm li cas los xij, tag nrho cov no nce siab hauv carbs. Qhov no muaj tseeb rau tag nrho cov noob nplej ntau yam ntxiv nrog rau cov uas ua los ntawm hmoov nplej ua kom zoo zoo.

Txawm hais tias suav cov carb sib txawv raws cov khoom xyaw thiab qhov ntau thiab tsawg, ntawm no yog qhov nruab nrab suav cov ncuav nrov (1, 2, 3, 4):

• Cov khob cij dawb (1 daim): 14 grams carbs, 1 ntawm uas yog fiber
• Tag nrho cov mov nplej (1 ib nplais): 17 grams carbs, 2 ntawm cov yog fiber ntau
• Hmoov nplej tortilla (10-nti): 36 grams carbs, 2 ntawm cov uas muaj fiber
• Bagel (3-nti): 29 grams carbs, 1 ntawm uas yog fiber

Nyob ntawm koj tus kheej kev tiv thaiv carb, noj ib qho nyuaj, burrito, lossis bagel tuaj yeem tso koj nyob ze lossis dhau ntawm qhov txwv koj niaj hnub.

Yog tias koj tseem xav noj mov ci, ua kom koj cov lo lo npluag qis hauv tsev.

Feem ntau cov nplej, suav nrog mov, nplej, thiab oats, kuj yog cov muaj carbs thiab yuav tsum tau siv tsawg lossis yuav tsum tsis txhob noj cov zaub mov uas muaj cov zaub mov qis.

CAIJ NTUJ NO Feem ntau cov qhob cij thiab nplej, suav nrog cov nplej thiab cov mov ci tag nrho, yog cov muaj cov zaub mov ntau rau cov zaub mov uas tsis muaj cov carb tsawg.

2. Ib co txiv hmab txiv ntoo

Kev noj ntau ntawm cov txiv hmab txiv ntoo thiab zaub tau xwm yeem ua rau muaj kev pheej hmoo tsawg kawg ntawm kev mob qog nqaij hlav thiab mob plawv (,,).

Txawm li cas los xij, ntau cov txiv hmab txiv ntoo muaj ntau hauv carbs thiab tej zaum yuav tsis haum rau cov zaub mov muaj cov carb qis.

Cov txiv hmab txiv ntoo ib txwm noj yog 1 khob (120 grams) lossis 1 pob me. Piv txwv li, cov kua me me muaj 21 grams carbs, 4 ntawm cov los ntawm fiber (8).

Ntawm cov zaub mov muaj roj tsawg heev, tej zaum nws yog lub tswv yim zoo kom zam qee cov txiv hmab txiv ntoo, tshwj xeeb yog cov txiv hmab txiv ntoo qab zib thiab qhuav, uas muaj cov carb ntau (9, 10, 11, 12, 13):

• Txiv tsawb (1 nruab nrab): 27 grams carbs, 3 ntawm cov uas muaj fiber
• Raisins (1 ooj / 28 grams): 22 grams carbs, 1 ntawm uas yog fiber
• Cov Hnub (2 loj): 36 grams carbs, 4 ntawm cov uas muaj fiber
• Txiv nkhaus taw, hlais (1 khob / 165 grams): 28 grams carbs, 3 ntawm cov uas muaj fiber

Cov txiv hmab txiv ntoo muaj qis dua qab zib thiab ntau dua hauv fiber ntau dua li lwm cov txiv ntoo. Yog li ntawd, cov zaub mov me me - ntawm thaj chaw li ntawm 1/2 khob (50 grams) - tuaj yeem nyiam txawm tias noj tsawg-carb ntau.

CAIJ NTUJ NO Ntau cov txiv hmab txiv ntoo yuav tsum txwv rau kev noj zaub mov kom tsis txhob carb ntau, nyob ntawm koj tus kheej kev tiv thaiv carb. Ntawd tau hais tias, txiv kab ntxwv tuaj yeem qee zaum nyiam.

3. Cov hmoov txhuv nplej siab

Feem ntau cov pluas noj pub qhov zaub tsawg tsawg ntawm cov zaub mov hmoov nplej qis.

Ntau cov zaub mov muaj cov tshuaj fiber ntau, uas tuaj yeem pab lub cev kom yuag thiab cov ntshav qab zib kom ntshav (,,).

Txawm li cas los xij, qee cov zaub ntsuab muaj cov hmoov nplej muaj ntau yam zom cov zaub mov ntau dua li fiber ntau thiab yuav tsum tau txwv rau qhov noj cov zaub mov qis.

Yuav ua li cas ntxiv, yog tias koj tab tom noj zaub mov muaj zaub mov muaj roj tsawg, koj xaiv zoo tshaj yog kom tsis txhob muaj cov zaubmov muaj ntau (17, 18, 19, 20):

• Pob kws (1 khob / 175 grams): 41 grams carbs, 5 ntawm cov uas muaj fiber
• Qos (1 nruab nrab): 37 grams carbs, 4 ntawm cov uas muaj fiber
• Qos yaj ywm / yam (1 nruab nrab): 24 grams carbs, 4 ntawm cov uas muaj fiber
• Beets, siav (1 khob / 150 grams): 16 grams carbs, 4 ntawm cov uas muaj fiber

Qhov tsis zoo, koj tuaj yeem txaus siab rau ntau cov zaub muaj zaub carb tsawg ntawm cov zaub mov muaj cov carb qis.

CAIJ NTUJ NO Txawm hais tias muaj ntau cov zaub uas tsis tshua muaj carbs, qee qhov muaj ntau. Nws yog qhov zoo uas yuav tau xaiv cov zaub tsis muaj hmoov txhuv nplej siab, cov zaub muaj fiber ntau ntau thaum kev txwv koj cov carb ntau.

4. Cov nplej zom

Nplej zom yog muaj ntau yam thiab pheej yig staple tab sis ntau heev hauv carbs.

Ib lub khob (250 grams) ntawm cov nplej zom tau muaj 43 grams carbs, tsuas yog 3 ntawm cov roj carbon (21).

Tus nqi ntawm tag nrho cov nplej zom nplej tsuas yog xaiv tau zoo me ntsis ntawm 37 grams carbs, suav nrog 6 grams fiber (22).

Txog kev noj zaub mov kom tsawg, noj spaghetti lossis lwm hom nplej zom tsis yog ib qho tswv yim zoo tshwj tsis yog koj noj ib feem me me, uas tsis tshua zoo rau cov neeg feem coob.

Yog tias koj tab tom xav noj cov nplej zom tab sis tsis txhob xav hla dhau cov kev txwv carb, sim ua cov kua zaub los yog shirataki nij tshiab xwb.

CAIJ NTUJ NO Ob qho tib si ua ntu zus thiab tagnrho-nplej nplej zom tau siab rau hauv carbs. Spiralized zaub lossis shirataki mij ua kom muaj kev noj qab haus huv tsawg carb lwm txoj hauv kev.

5. Cereal

Nws tau zoo yog tias cov qhob noom noj tshais muaj ua noj muaj carbs ntau.

Txawm li cas los xij, koj yuav xav tsis thoob thaum suav carb ntawm cov zaub mov zoo.

Piv txwv li, 1 khob (90 grams) ntawm cov nqaij siav uas tam sim ntawd lossis tam sim ntawd muaj 32 gram ntawm carbs, tsuas yog 4 ntawm cov yog fiber (23).

Cov qib o-hlau txiav qis yog kev ua tiav tsawg dua li lwm hom oatmeal thiab feem ntau suav tias yog kev noj qab haus huv dua. Txawm li cas los xij, tsuas yog 1/2 khob (45 gram) ntawm cov nqaij ua siav hlau txiav muaj 29 grams carbs, suav nrog 5 grams fiber (24).

Cov nplej uas muaj cov nplej ib txwm ua kom ntim ntau dua. Ib lub khob 1/2 (61 grams) ntawm granola harbors 37 gram ntawm carbs thiab 7 grams fiber, thaum tib tus nqi ntawm Grape Nuts ntim ib whopping 46 grams carbs nrog 5 grams fiber (25, 26).

Nyob ntawm koj tus kheej lub hom phiaj carb, ib lub tais ntawm cov khaub noom tuaj yeem yooj yim rau koj dhau qhov koj cov carb txwv tag nrho - txawm tias ua ntej yuav ntxiv mis nyuj.

CAIJ NTUJ NO Txawm hais tias muaj kev noj qab haus huv, tseem muaj cov txiaj ntsig muaj nplej siab carbs thiab yuav tsum ua kom tsis txhob muaj lossis txo qis ntawm cov zaub mov qis.

6. Npias

Cawv yuav txaus siab nyob rau hauv kev sim xaiv rau kev noj zaub mov muaj ntsev tsawg. Qhov tseeb, cawv qhuav muaj tsawg heev ob peb carbs thiab cawv cov cawv tsis muaj.

Txawm li cas los xij, npias yog qhov zoo nyob hauv carbs.

12-ooj (356-ml) tuaj yeem npias ntim 13 grams ntawm carbs, hauv nruab nrab. Txawm lub teeb npias muaj 6 gram ib poom (27, 28).

Dab tsi ntxiv, kev tshawb fawb qhia tias cov kua carbs nyiam txhawb qhov hnyav dua li cov carbs los ntawm cov khoom noj muaj haus.

Yog vim tias cov kua carbs tsis ua rau cov zaub mov zoo thiab tsis zoo li yuav ua rau koj tsis qab los noj mov kom ntau li ntau tau ().

CAIJ NTUJ NO Zam txhob haus npias ntawm kev noj zaub mov kom tsawg. Caw qhuav thiab dab yog cov cawv zoo dua.

7. sweetened yogurt

Kua mis nyeem qaub yog zaub mov, ntau yam. Txawm hais tias cov kua mis nyeem qaub yog hom ua kom ncaj rau hauv carbs, ntau tus neeg nyiam noj txiv hmab txiv ntoo uas muaj qab, muaj roj muaj roj lossis rog lossis yogurt.

Cov kua mis nyeem qaub qab zib feem ntau muaj ntau ntau cov carbs li cov khoom qab zib.

Ib khob (245 grams) ntawm cov txiv hmab txiv ntoo uas tsis yog kua txiv qab zib muaj peev xwm muaj txog 47 grams carbs, uas tseem ntau dua qhov sib piv ntawm kev noj haus dej khov (30, 31).

Txawm li cas los xij, xaiv 1/2 khob (123 grams) ntawm cov lus Greek yogurt tau muab tso nrog 1/2 khob (50 grams) ntawm blackberries lossis raspberries yuav ua rau zom cov zaub mov carbs hauv qab 10 grams.

CAIJ NTUJ NO Cov dej qab zib muaj roj tsawg lossis mis nyeem tsis qab yog feem ntau muaj cov carbs ntau yam li cov mis nyuj khov thiab lwm yam khoom qab zib.

8. Cov kua txiv

Kua txiv yog ib qho ntawm qhov phem tshaj plaws uas koj tuaj yeem haus ntawm cov zaub mov qis.

Txawm hais tias nws muab qee cov as-ham, cov kua txiv hmab txiv ntoo yog qhov ntau hauv cov zaub mov carbs uas ua rau koj cov ntshav qab zib kom sai.

Piv txwv li, 12 ooj (355 ml) ntawm cov kua txiv harbors 48 grams carbs. Qhov no tseem ntau tshaj li dej qab zib, uas muaj 39 grams. Cov kua txiv hmap muab ib qho 60 npaug ntawm carbs ib 12-ooj (355-ml) liab (32, 33, 34).

Txawm hais tias cov zaub txiv hmab txiv ntoo tsis muaj ze li ntau cov carbs uas nws cov txiv ntoo, 12-ooj (355-ml) tseem muaj 16 grams carbs, tsuas yog 2 ntawm cov uas yog los ntawm fiber (35).

Dab tsi ntxiv, kua txiv yog lwm cov piv txwv ntawm cov kua carbs uas koj lub paj hlwb qhov chaw tsis ua nyob rau tib yam li cov carbs. Cov kua txiv haus cawv tuaj yeem ua rau muaj kev tshaib kev nqhis thiab kev noj zaub mov ntau dua hnub tom qab ().

CAIJ NTUJ NO Cov kua txiv ntoo yog cov dej haus uas muaj carb ntau uas yuav tsum tau txwv lossis zam, tshwj xeeb tshaj yog noj cov zaub mov uas muaj carb tsawg.

9. Cov zaub qhwv muaj cov muaj rog thiab rog muaj roj tsawg

Ntau cov zaub xam lav tuaj yeem nyiam ua ntu zus rau kev noj zaub mov kom tsawg.

Txawm li cas los xij, kev hnav khaub ncaws ua lag luam - tshwj xeeb tshaj yog cov muaj roj thiab rog tsis muaj rog - feem ntau xaus rau kev muab cov carbs ntau dua li qhov koj xav.

Piv txwv li, 2 diav (30 ml) ntawm cov tsis muaj roj Fabkis txoj kev hnav khaub ncaws muaj 10 grams carbs. Qhov sib txig sib luag ntawm cov roj-ntxhua khaub ncaws muaj 11 gram ntawm carbs (36, 37).

Coob tus neeg feem ntau siv ntau dua 2 diav (30 ml), tshwj xeeb rau ntawm cov zaub xam lav loj. Txhawm rau txo cov carbs, hnav koj cov zaub xam lav nrog qab zib, roj hnav khaub ncaws.

Zoo dua, siv cov txaws ntawm cov kua txiv kab ntxwv thiab cov txiv roj roj, uas txuas nrog kev txhim kho lub plawv kom zoo thiab tuaj yeem pab kom poob phaus (,).

CAIJ NTUJ NO Tsis txhob noj cov rog uas tsis muaj rog thiab tsis muaj rog, uas feem ntau yog carbs. Siv cov khaub ncaws pleev ua qab zib lossis cov roj txiv ntseej thiab kua txiv qaub.

10. Taum thiab legumes

Taum thiab legumes yog cov khoom noj muaj txiaj ntsig.

Lawv tuaj yeem muab cov txiaj ntsig kev noj qab haus huv ntau, suav nrog txo qis kev mob thiab kab mob hauv lub plawv (,,,).

Txawm hais tias muaj fiber ntau hauv lawv, lawv tseem muaj cov nqi carbs muaj nuj nqi. Nyob ntawm tus kheej lub siab ntev, koj tuaj yeem suav nrog me me ntawm kev noj zaub mov kom tsis muaj carb.

Ntawm no yog cov carb suav rau 1 khob (160-200 grams) ntawm cov taum pauv thiab legumes (44, 45, 46, 47, 48, 49):

• Cov txiv ntseej: 40 grams carbs, 16 ntawm cov uas muaj fiber ntau
• Peas: 25 grams carbs, 9 ntawm cov uas muaj fiber
• Taum dub: 41 grams carbs, 15 ntawm cov uas muaj fiber ntau
• Taum Pinto: 45 grams carbs, 15 ntawm cov uas muaj fiber ntau
• Chickpeas: 45 grams carbs, 12 ntawm cov yog fiber ntau
• Taum raum: 40 grams carbs, 13 ntawm cov uas muaj fiber

CAIJ NTUJ NO Taum thiab legumes yog cov khoom noj zoo, muaj fiber ntau. Koj tuaj yeem suav cov khoom noj me me ntawm kev noj zaub mov kom carb tsawg, nyob ntawm koj qhov kev txwv carb txhua hnub.

11. Zib ntab lossis zib qab zib hauv ib qho twg

Koj yuav tau paub zoo tias cov zaub mov muaj piam thaj ntau ntau, xws li ncuav qab zib, khaub noom, thiab khoom qab zib, lawv tsuas tau noj tsawg.

Txawm li cas los xij, koj yuav tsis tau paub tias cov ntaub ntawv hauv qab zib tuaj yeem muaj ntau cov carbs li cov piam thaj dawb. Qhov tseeb, ntau ntawm lawv muaj qhov siab dua nyob hauv carbs thaum ntsuas hauv cov ntawv.

Ntawm no yog cov carb suav rau ib tablespoon ntawm ntau hom suab thaj (50, 51, 52, 53):

• Qab zib dawb: 12.6 grams carbs
• Cov kua txiv Maple: 13 grams carbs
• Agave nectar: 16 grams carbs
• Zib ntab: 17 grams carbs

Dab tsi ntxiv, cov khoom qab zib no muab tsawg los tsis muaj zaub mov muaj txiaj ntsig. Thaum noj cov carb tsawg, nws yog qhov tshwj xeeb tshaj yog xaiv cov khoom noj muaj txiaj ntsig, fiber ntau carb.

Yuav kom qab zib cov khoom noj los yog dej haus yam tsis ntxiv cov carbs, xaiv cov qab zib noj qab nyob zoo.

CAIJ NTUJ NO Yog tias koj noj cov zaub mov uas tsis muaj carb ntau, tsis txhob muaj suab thaj, zib ntab, kua txiv maple, thiab lwm yam qab zib, uas muaj cov carbs ntau tab sis tsis muaj zaub mov zoo.

12. Tej daim thiab qhov tawg

Tej daim thiab cov zom zom yog cov khoom noj txom ncauj uas nyiam noj, tab sis lawv cov carbs ntxiv tau sai.

Ib qho haujlwm (28 grams) cov tortilla chips muaj 18 gram ntawm carbs, tsuas yog 1 leeg uas yog fiber ntau. Qhov no yog hais txog 10-15 qhov nruab nrab-qhov loj qhov me daim (54).

Cov neeg nkhaus sib txawv hauv cov ntsiab lus carb nyob ntawm kev ua. Txawm li cas los xij, txawm tias cov nplej sib tsoo tag nrho muaj li 19 gram ntawm carbs ib 1 ooj (28 grams), suav nrog 3 grams fiber (55).

Cov khoom noj txom ncauj qis noj feem ntau noj rau hauv cov ntau hauv lub sijhawm luv luv. Nws yog qhov zoo tshaj uas yuav tsum zam rau lawv, tshwj xeeb yog tias koj noj zaub mov noj kom tsis txhob carb.

CAIJ NTUJ NO Zam tsis txhob noj tej daim tawv nqaij, khoom noj sib tsoo, thiab lwm yam ua tiav, khoom noj muaj khoom txom ncauj thaum noj cov zaub mov muaj cov zaub mov uas muaj carb tsawg.

13. Cov mis nyuj

Mis nyuj yog qhov zoo tshaj plaws ntawm ntau cov as-ham, nrog rau calcium, potassium, thiab ob peb cov vitamins B.

Txawm li cas los xij, nws kuj tseem zoo siab hauv carbs. Tag nrho cov mis nyuj muaj tib 12-13 grams carbs rau ib 8 ounces (240 ml) uas yog cov muaj roj tsawg thiab muaj roj ntau hom (56, 57, 58).

Yog tias koj tsuas yog siv cov tablespoon lossis ob (15-30 ml) hauv kas fes ib hnub ib zaug, koj tuaj yeem suav cov kua mis tsawg hauv koj cov zaub mov muaj ntsev tsawg.

Tseem, qab zib lossis ib nrab thiab ib nrab yog cov kev xaiv zoo dua yog tias koj haus kas fes ntau dua, vim cov no muaj cov carbs tsawg heev.

Yog tias koj nyiam haus mis nyuj los ntawm lub khob lossis siv nws los ua lattés lossis smoothies, xav txog sim cov txiv ntoo lossis txiv maj phaub tsis qab zib.

CAIJ NTUJ NO Ntxiv mis mentsis rau kas fes ib hnub ib zaug yuav tsis zoo rau cov teebmeem ntawm kev noj zaub mov kom tsawg. Sim kom tsis txhob haus nws hauv qhov loj.

14. Gluten tsis pub cov khoom ci

Gluten yog cov protein nyob hauv cov nplej, barley, thiab txhuv.

Gluten tsis muaj pluas noj yog qhov nrov heev hauv xyoo tas los no thiab tsim nyog rau cov neeg uas muaj tus mob celiac.

Celiac mob yog ib tus mob autoimmune uas koj lub plab yuav o tuaj rau teb rau gluten.

Uas tau hais tias, cov qhob cij gluten tsis pub, cov ncuav ci, thiab lwm yam khoom ci tsis yog cov uas muaj carbs tsawg. Qhov tseeb, lawv feem ntau khav theeb txawm ntau dua cov caruten lawv cov neeg sawv cev.

Dab tsi ntxiv, cov hmoov nplej siv los ua cov zaub mov no feem ntau yog ua los ntawm cov hmoov tshaib plab thiab nplej uas nyiam nce ntshav qab zib sai ().

Cuam tshuam rau tag nrho cov zaub mov lossis siv almond lossis txiv maj phaub hmoov nplej los ua rau koj tus kheej cov zaub mov qis uas tsis muaj cov carb yog qhov zoo dua li kev noj cov zaub mov tsis muaj gluten.

CAIJ NTUJ NO Gluten tsis pub cij thiab muffins tuaj yeem siab li carbs raws li cov khoom noj tsoos ib txwm muaj. Lawv kuj tseem tau muab cov khoom xyaw carb uas ua rau cov ntshav qab zib sai sai.

Hauv qab kab

Thaum ua raws cov zaub mov uas tsis muaj carb ntau, nws yog ib qho tseem ceeb uas yuav tau xaiv cov khoom noj uas muaj zaub mov zoo tab sis muaj carbs tsawg.

Qee cov zaub mov yuav tsum tau txo kom tsawg tsawg thaum lwm tus tsis suav rau hauv. Koj xaiv nyob ntawm ib feem ntawm koj tus kheej kam rau ua carb.

Lub sijhawm no, tsom mus rau kev noj ntau yam khoom noj muaj txiaj ntsig zoo.