Puas Yog Kev Ua Mov Noj Ua Kom Noj Qab Nyob Zoo? Khoom Noj Khoom Haus, Khoom Noj Kom Muaj Mob thiab Kev Noj Qab Haus Huv

Zoo Siab

• Qes hauv Cov Neeg Tsis Muaj Tsiaj Noj
• Tsawg hauv Calorie
• Kev Noj Qab Haus Huv
• Ib co ntim cov noob taum tag nrho
• Feem Ntau Yog Gluten-Dawb
• Yuav Tsum Hais Txog Kev Mob Ntshav Qab Zib
• Yuav Ua Li Cas Ntxiv Ntxiv Rau Koj Cov Khoom Noj
• Rau hauv qab Kab

Cov khaub noom ncuav zoo nkauj yog cov khoom noj txom ncauj thaum lub siab tawv nqaij qaij thaum xyoo 1980 - tab sis koj yuav xav paub seb koj puas tseem yuav tau noj lawv.

Ua los ntawm cov puffed nplej nias ua ke rau hauv cov ncuav mog qab zib, cov mov ncuav feem ntau noj raws li cov khoom noj uas tsis muaj calorie tsawg rau ncuav thiab khaub noom tawg.

Thaum flavored ntau yam muaj nyob, hom yooj yim tshaj plaws tsuas yog ua los ntawm mov thiab qee zaum ntsev. Raws li qhov tsim nyog, lawv tsis muaj ntau yam tsw ntawm lawv tus kheej.

Kab lus no hais txog kev noj haus zoo thiab kev noj qab haus huv los ntawm mov nplej.

Qes hauv Cov Neeg Tsis Muaj Tsiaj Noj

Cov khaub noom ncuav qab zib yog cov txhuv thiab cov huab cua thiab yog li tsis txhob khav theeb qhov zoo ntawm cov khoom noj khoom haus.

Ib lub ncuav mog qab zib dawb ua los ntawm cov txhuv xim av muaj (1):

• Cov calories: 35
• Carbs: 7,3 grams
• Fiber ntau: 0,4 grams
• Cov protein ntau: 0.7 grams
• Rog: 0.3 grams
• Niacin: 4% ntawm Cov Hnub Siv Txhua Hnub (RDI)
• Magnesium: 3% ntawm RDI
• Phosphorus: 3% ntawm RDI
• Manganese: 17% ntawm RDI

Lawv kuj muaj cov tshuaj vitamin E, riboflavin, vitamin B6, pantothenic acid, hlau, potassium, zinc, tooj thiab selenium (1).

Lawv cov dej qab ntsev yog nyob ntawm seb lawv puas muaj ntsev.

Tsis tas li ntawd, cov txheej txheem ntawm puffing mov - raws li tau siv los ua cov khaub noom nplej - tau pom tias txo cov ntsiab lus nplej (antioxidant).

Nco ntsoov tias cov zaub mov tseeb no tsuas yog ua ncuav mov qab xwb. Flavored ntau yam feem ntau muaj ntxiv suab thaj thiab lwm yam khoom xyaw.

Cov khaub noom ncuav yog cov muaj txiaj ntsig zoo ntawm cov vitamins thiab minerals. Lawv tsis muaj rog thiab tsis muaj protein lossis fiber ntau.

Tsawg hauv Calorie

Ib qho khoom qab zib ncuav (9 grams) muaj 35 calories - feem ntau los ntawm carbs (1).

Cov neeg feem coob noj mov ncuav nyob rau hauv qhov chaw ua mov ci los yog khaub thuas tawg, uas ob qho no yuav ntau dua hauv cov calories.

Piv txwv li, ib qho hlais (28 gram) ntawm cov hmoov nplej uas yog whole-packs muaj 69 calories. Yog li, hloov ob daim ncuav ci nrog ob pob mov ci yuav cawm koj 68 calories (1, 3).

Txawm li cas los xij, koj tseem tsis tau nco txog 3 gram ntawm fiber ntau thiab ntau yam khoom noj muaj txiaj ntsig.

Ib qho ntxiv, ob lub ncuav mov muab tsuas yog txog 0.6 ooj (18 grams) ntawm cov zaub mov, piv rau 2 ounces (56 grams) rau ob lub ncuav ncuav. Hauv qhov tseeb, qhov txawv txav ntawm calorie tuaj yeem yog vim tsuas yog noj zaub mov tsawg dua.

Qhov tseeb, gram rau gram, mov ncuav muaj ntau tshaj calories - txog 210 hauv 2-ooj (56-gram) kev ua haujlwm, piv rau 138 rau mov ci tagnrho.

Ib yam li ntawd, ib ooj (28 grams) ntawm cov txhuv nplej muaj 124 calories. Yog tias koj yuav tsum tau hloov lawv nrog tus nqi sib npaug ntawm cov ncuav ncuav - peb lub ncuav mov, lossis 27 grams - koj yuav tau noj 105 calories - ib qho kev cia nyiaj tsuas yog 19 calories (1, 4).

Tej zaum nws yuav zoo li koj noj ntau dua vim tias huab cua nyob hauv cov ncuav mov yuav ua rau koj lub siab, tab sis cov nyiaj hauv calorie hauv kev tawm hws tawm cov khaub noom ncuav rau cov ncuav lossis cov khaub noom tawg yog tsawg heev - thiab koj yuav ploj mus ntawm fiber ntau thiab lwm yam tseem ceeb cov as-ham.

Ib qho kev pabcuam ntawm cov mov ncuav yog qis dua hauv calories dua li ncuav lossis khaub noom, tab sis qhov sib txawv yog tsawg heev. Qhov tseeb, ntxas rau gram, ncuav ncuav tej zaum tseem yuav muaj calories ntau. Lawv tseem yog cov kawm fiber ntau thiab khoom noj muaj txiaj ntsig tsawg piv rau mov ci thiab khaub noom hmoov nplej.

Kev Noj Qab Haus Huv

Cov khaub noom ncuav nyoos tuaj yeem muaj cov txiaj ntsig zoo thiab tsis zoo rau lub cev.

Ib co ntim cov noob taum tag nrho

Cov ncuav nplej feem ntau yog ua los siv cov tseem muaj nplej xim av.

Kev noj zaub mov kom ntau hauv cov nplej muaj pov thawj ua rau koj txo qis kev mob phom sij.

Qhov kev tshawb fawb loj hauv ntau tshaj 360,000 tus neeg pom tias cov uas tau noj cov qoob loo ntau - xws li cov nplej xim av - muaj 17% txo kev pheej hmoo ntawm txoj kev tuag los ntawm txhua qhov laj thawj, piv rau cov uas noj tsawg nplej tsawg kawg ().

Tsis tas li ntawd, kev noj zaub noj mov muaj txiaj ntsig tau cuam tshuam nrog kev pheej hmoo tsawg dua ntawm cov ntshav qab zib hom 2 thiab kev rog rog ().

Txawm li cas los xij, tsis yog txhua lub ncuav nyob rau tom kiab khw yuav siv tag nrho cov nplej, yog li nrhiav cov “txhuv nplej xim av tag nrho” rau ntawm daim ntawv kom paub meej tias koj tab tom yuav cov tau.

Feem Ntau Yog Gluten-Dawb

Cov ncuav nplej tsuas yog ua los ntawm cov nplej yog gluten-dawb.

Qee yam sib xyaw ua ke nrog barley, kamut lossis lwm yam nplej uas muaj gluten, yog li nco ntsoov nyeem cov ntawv sau kom zoo yog tias koj muaj kab mob celiac lossis gluten tsis haum.

Tsis tas li ntawd, cov khaub noom ncuav mog qab zib tau dav dav, uas ua rau lawv xaiv gluten tsis muaj kev yooj yim nyob deb ntawm tsev. Yog tias koj pom koj tus kheej nyob rau qee qhov chaw uas koj nyiam gluten tsis muaj khoom, cov khoom qab zib nplej tau pom nyob hauv txhua lub khw muag khoom loj.

Yuav Tsum Hais Txog Kev Mob Ntshav Qab Zib

Cov khaub noom ncuav yuav nce koj cov ntshav qab zib.

Glycemic Performance index (GI) yog ib qho kev ntsuas seb yuav ua zaub mov ceev npaum li cas rau koj cov piam thaj hauv ntshav. Cov hmoov nplej ncuav mog qab zib muaj qhov qhab nia GI ntau dua 70 - uas yog suav tias yog-glycemic ().

Thaum qee qhov lus tshaj tawm hais tias ncuav cij ncuav yuav muaj GI tus qhab nia txog rau 91, tsis muaj kev tshaj tawm tshawb fawb txog kev txhawb nqa tus lej no.

Txawm li cas los xij, lawv feem ntau yog carbs uas tsis tshua muaj protein thiab fiber ntau kom qeeb cov nyhuv ntawm cov carbs no rau koj cov piam thaj hauv ntshav.

Noj cov ncuav mog qab zib los ntawm lawv tus kheej zoo li yuav ua rau koj cov piam thaj hauv ntshav thiab cov insulin zoo sib xws. Txhawm rau ua rau lawv cov txiaj ntsig ntawm koj cov ntshav qab zib, sib xyaw nrog cov protein, xws li nqaij, tshij, hummus lossis txiv ntoo butter, thiab ntxiv fiber ntau hauv cov txiv ntoo lossis veggies.

Cov ncuav nplej yog tsim los ntawm cov nplej thiab feem ntau tsis muaj cov gluten. Txawm li cas los xij, lawv yuav nce koj cov ntshav qab zib sai sai thaum noj lawv tus kheej.

Yuav Ua Li Cas Ntxiv Ntxiv Rau Koj Cov Khoom Noj

Cov khaub noom ncuav nplej tsis muaj calories ntau, nrog rau fiber ntau thiab cov protein. Feem ntau ntawm cov calories yog los ntawm carbs (1).

Muab sib xyaw ua ke nrog cov protein thiab fiber yuav sib npaug lawv cov ntxim rau koj cov piam thaj hauv ntshav.

Sim ua khoom qab zib ncuav nrog:

• Hummus thiab hlais zaub thiab txiv lws suav
• Cov tshij cheese, haus salmon thiab muab hlais
• Txiv laum huab xeeb thiab hlais cov txiv tsawb
• Almond butter thiab hlais txiv pos nphuab
• Guacamole thiab hlais cheese
• Hlais qaib cov txwv thiab txiv lws suav
• Taum dawb kis thiab radishes
• Tuna salad thiab celery
• Mashed avocado thiab ib lub qe
• Lws suav, basil thiab mozzarella

Feem ntau ntawm cov calories nyob hauv ncuav mov tau los ntawm carbs. Yuav kom ntsuas lawv cov txiaj ntsig rau koj cov piam thaj hauv ntshav, muab cov protein thiab fiber ntau sib xyaw.

Rau hauv qab Kab

Cov ncuav ncuav mog qab zib tej zaum yuav qis dua hauv cov calories ntau dua li khob cij tab sis kuj muaj cov fiber ntau thiab lwm yam khoom noj tseem ceeb.

Tiaj, nplej tseem muaj txhuv yuav zoo me ntsis, tab sis hom zaub mov gluten no tseem yuav nce siab rau koj cov ntshav qab zib. Yuav kom sib npaug li cov nyhuv no, nws yog qhov zoo tshaj rau muab cov mov nplej nrog cov protein thiab fiber.

Cov ncuav mov tuaj yeem yog cov khoom noj muaj txiaj ntsig, tab sis tsis muaj txiaj ntsig zoo rau kev noj lawv yog tias koj tsis nyiam.