Cov zaub mov tsis muaj carbohydrate tsawg (nrog rau cov ntawv qhia zaub mov)
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- Tsawg-carbohydrate cov txiv hmab txiv ntoo thiab zaub
- Cov zaub mov muaj protein ntau thiab tsawg hauv carbohydrates
- Cov khoom noj muaj rog hauv cov rog thiab tsawg hauv carbohydrates
- Tsawg zaub mov carb
Cov zaub mov tseem ceeb uas tsis muaj cov carbohydrate ntau yog cov nqaij qaib zoo li nqaij qaib thiab qe, thiab cov rog zoo li butter thiab txiv roj roj. Ntxiv rau cov zaub mov no tseem muaj txiv hmab txiv ntoo thiab zaub uas muaj cov khoom noj uas tsis rog thiab yog cov uas feem ntau siv rau hauv cov zaub mov kom txo tau cov hnyav, xws li txiv pos nphuab, blackberries, taub dag thiab txaij.
Carbohydrate yog macronutrient uas muaj nyob rau hauv cov zaub mov ntau yam, txawm li cas los nws tseem tuaj yeem raug ntxiv nyob rau hauv qee cov zaub mov industrialized thiab ua kom zoo, thiab thaum noj ntau dhau lawv tuaj yeem ua rau qhov hnyav nce.
Txawm li cas los xij, nws yog ib qho tseem ceeb kom paub txog hom khoom noj roj uas tau xaiv thiab yuav kom noj ntau npaum li cas, vim tias cov khoom noj khoom haus no tseem ceeb los muab lub zog rau lub cev thiab nws qhov tsis tuaj yeem cuam tshuam nrog mob taub hau, ua lub siab tsis zoo, nyuaj siab thiab ua pa tsw phem.
Tsawg-carbohydrate cov txiv hmab txiv ntoo thiab zaub
Cov txiv hmab txiv ntoo thiab zaub uas tsis muaj rog ntau yog:
- Zucchini, chard, zaub dej qab ntsev, zaub xas lav, zaub asparagus, txaij, zaub cob pob, zaub ntug hauv paus, chicory, zaub qhwv, zaub paj, zaub ntsuab, tig, dib, taub dag thiab lws suav;
- Avocado, txiv pos nphuab, raspberry, blackberry, blueberries, txiv duaj, txiv lws suav, plum, txiv maj phaub thiab txiv qaub.
Ntxiv rau cov txiv hmab txiv ntoo thiab zaub, haus dej zoo li tshuaj yej thiab kas fes yam tsis muaj qab zib kuj tseem nyob hauv carbohydrates thiab tuaj yeem siv rau hauv cov zaub mov kom poob phaus.
Qhov zoo tshaj plaws yog suav nrog cov khoom noj uas muaj cov khoom noj carbohydrates tab sis kuj muaj cov nplua nuj nyob hauv fiber ntau, ib yam li cov mov ci, oats thiab nplej xim av, piv txwv li, raws li lawv nce lub siab ntawm satiety, ua rau nws muaj peev xwm txo qis ntawm cov zaub mov noj. Nov yog qhia txog kev noj haus cov zaub mov muaj cab tsawg.
Cov zaub mov muaj protein ntau thiab tsawg hauv carbohydrates
Cov zaub mov uas muaj cov carbohydrates thiab cov protein ntau yog cov nqaij, nqaij qaib, ntses, qe, cheese thiab cov yogurts. Nqaij, ntses thiab qe yog cov zaub mov uas tsis muaj teeb meem ntawm carbohydrates nyob rau hauv lawv cov muaj pes tsawg leeg, thaum mis thiab nws cov keeb kwm muaj cov carbohydrates hauv ib qho me me. Saib tag nrho cov zaub mov muaj protein ntau.
Cov khoom noj muaj rog hauv cov rog thiab tsawg hauv carbohydrates
Cov zaub mov uas muaj cov carbohydrates thiab cov rog ntau yog cov roj zaub, xws li taum pauv, pob kws thiab paj noob hlis, txiv roj roj, butter, txiv ntseej, qaub qaub, noob xws li chia, noob hnav thiab flaxseed, thiab cov roj, xws li txiv ntseej, txiv laum huab xeeb, hazelnuts thiab almonds, thiab cream npaj nrog cov txiv no. Mis nyuj thiab cheese kuj muaj roj ntau, tab sis thaum mis tseem muaj cov carbohydrate hauv nws cov muaj pes tsawg leeg, cheeses feem ntau tsis muaj dab tsi los sis muaj tsawg carbohydrate.
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov zaub mov zoo li nqaij npuas kib, nqaij hnyuv ntxwm, hnyuv ntxwm, ham thiab bologna kuj tseem muaj cov carbohydrates thiab cov muaj roj ntau, tab sis vim tias lawv muaj cov roj nyeem ntau ntau thiab muaj cov khoom txuag ua kom zoo, lawv yuav tsum zam nyob hauv cov zaub mov noj.
Tsawg zaub mov carb
Cov lus hauv qab no qhia ib qho piv txwv ntawm cov ntawv qhia zaub mov 3-hnub uas tuaj yeem siv cov khoom noj uas muaj cov zaub mov tsis muaj ntsev ntau:
| Khoom Noj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob ntawm yogurt dawb + 1 txiv duaj txiav ua tej daim + 1 diav ntawm chia noob | 1 khob kas fes + 1 pancake (npaj nrog almond hmoov, cinnamon thiab qe) nrog cocoa cream | 1 khob ntawm unsweetened txiv qaub + 2 scrambled qe nrog ricotta cream |
| Noj tshais | 1 khob txiv pos nphuab + 1 diav ntawm oat bran | 1 plum + 5 cashew txiv ntoo | 1 khob ntawm avocado smoothie npaj nrog txiv qaub thiab txiv maj phaub mis |
| Noj su noj hmo | 1 nqaij qaib nqaij ci hauv qhov cub nrog kua ntses lws suav nrog rau 1/2 khob ntawm taub dag zom thiab xias lav nrog arugula thiab dos, muaj nrog 1 teaspoon ntawm txiv roj roj | Zucchini mij nrog 4 tablespoons ntawm cov nqaij minced thiab sauce pesto | 1 lub ci nqaij qaib ntxhw steak nrog 1/2 khob zaub txhwb qaib thiab hau txaij thiab zaub hau zaub txhwb qaib hauv cov txiv roj roj |
| Noj su txom ncauj | 1 daim ntawm toasted ci qhob cij nrog 1 daim ntawm dawb cheese + 1 khob ntawm unsweetened ntsuab tshuaj yej | 1 khob ntawm yogurt yooj yim nrog 1/2 hlais txiv tsawb + 1 me nyuam diav ntawm chia noob | 1 lub qe hau + 4 lub avocado + 2 lub ci |
Cov ntau hauv cov ntawv qhia zaub mov txawv raws hnub nyoog, poj niam txiv neej, lub cev ua si thiab seb tus neeg puas muaj kab mob cuam tshuam los tsis muaj. Yog li, nws yog ib qho tseem ceeb kom nrhiav cov lus qhia ntawm tus kws qhia noj zaub mov kom muaj kev txheeb xyuas tiav thiab ua cov phiaj xwm khoom noj khoom haus kom tsim nyog rau tus neeg xav tau kev qhia.
Ib qho ntxiv, txhawm rau txhawb kom yuag, ntxiv rau kev txo qis cov carbohydrates noj, nws tseem yog ib qho tseem ceeb rau kev tawm dag zog tsis tu ncua los pab hlawv cov rog rog ntau hauv lub cev.
Txheeb xyuas cov yeeb yaj kiab hauv qab no rau qee cov lus qhia txog kev noj zaub mov kom tsis txhob carb:
Txheeb xyuas cov lus qhia no thiab ntau yam ntxiv hauv cov yeeb yaj kiab hauv qab no:
Cov Lus Tshiab
Kev Ntshaw Kev Tawm Dag Zog
