Mob ntshav qab zib thiab yogurt: Yam yuav tau noj thiab yuav tsum zam dab tsi

Zoo Siab

• Tshawb fawb zoo li cas?
• Dab tsi ua rau cov kua mis nyeem qaub zoo tshaj plaws?
• Hom twg ntawm cov kua mis nyeem qaub hom twg thiaj yog qhov zoo tshaj?
• Greek
• Icelandic
• Australian
• Kuv yuav xaiv hom twg?
• Dab tsi los saib xyuas kom zoo
• Cov nqa mus
• Ua
  
• TSIS TXHOB
  

Txheej txheem cej luam

Kua mis nyeem yog ua tau ntau yam kev xaiv noj zoo-tshais pluas tshais lossis noj khoom txom ncauj yooj yim. Yog tias tsis muaj qab zib thiab Greek-tsoos, nws yog qhov muaj protein tsawg thiab muaj protein ntau. Qhov no txhais tau hais tias nws yuav tsis ua rau cov ntshav qab zib nyob hauv cov neeg muaj ntshav qab zib, zoo li lwm yam zaub mov carbohydrates.

Tej zaum tseem yuav muaj txiaj ntsig ntxiv rau cov neeg muaj ntshav qab zib. Nyeem rau kom paub ntau ntxiv.

Tshawb fawb zoo li cas?

Khoom noj khoom haus, xws li cov kua mis nyeem yogurt, muaj cov kab mob zoo hu ua probiotics. Probiotics tau pom tias txhim kho mob plab. Kev tshawb fawb txog kev noj qab haus huv tseem tab tom ua mus, tab sis cov kab mob plab thiab kev noj qab haus huv tag nrho tuaj yeem ua rau lub hauv paus ntawm ntau yam mob, suav nrog kev rog thiab ntshav qab zib.

Cov kev tshawb fawb tsis ntev los no qhia tau hais tias kev noj cov kua mis nyeem qaub yog yuav cuam tshuam nrog qis dua cov piam thaj thiab insulin tsis kam, nrog rau cov ntshav qis dua systolic. Tsis tas li ntawd, Phau Ntawv Xov Xwm Kev Noj Qab Haus Huv ntawm 13 qhov kev tshawb fawb tsis ntev los no xaus lus tias kev noj cov kua mis yog ib feem ntawm kev noj zaub mov zoo, tuaj yeem txo qhov kev pheej hmoo ntawm hom 2 ntshav qab zib hauv cov laus thiab cov laus.

Dab tsi ua rau cov kua mis nyeem qaub zoo tshaj plaws?

Feem ntau cov khoom siv mis ua muaj lub Glycemic Index (GI) tsawg. Qhov no ua rau lawv zoo tshaj rau cov neeg muaj ntshav qab zib. Yuav kom tau ntau tshaj plaws ntawm koj cov yogurt, kuaj cov ntawv cim ua ntej koj yuav. Yog tias koj xav tau lub plab los ntawm probiotics, xaiv cov kua mis nyeem qaub uas muaj cov kab lis kev cai nyob thiab nquag.

Kuj xyuam xim rau Daim Ntawv Qhia Khoom Noj Khoom Noj. Ntau cov kua mis nyeem yog muaj cov suab thaj ntxiv. Xaiv cov kev xaiv uas muaj 10 grams (g) suab thaj lossis tsawg dua. Yogurts uas muaj cov ntsiab lus carbohydrate txhua qhov ntawm 15 g lossis tsawg dua rau ib pluag noj yog qhov zoo rau cov neeg muaj ntshav qab zib.

Nrhiav cov kua mis nyeem qaub uas muaj cov protein ntau thiab muaj protein tsawg, xws li cov kua mis nyeem cov kua mis nyeem yog Greek. Tshawb xyuas cov ntawv cim kom meej meej, txij li cov ntsiab lus qab zib hauv cov hom - thiab txawm tias muaj cov tsw qab hauv tib hom khoom - tuaj yeem sib txawv.

Hom twg ntawm cov kua mis nyeem qaub hom twg thiaj yog qhov zoo tshaj?

Greek? Icelandic? Australian? Tej zaum koj yuav xav paub seb ib qho style puas mob ntshav qab zib tshaj li lwm tus. Cov lus teb yog txhua qhov nyob rau hauv tus nqi ntawm txhua hom kua mis nyeem qaub yog lim.

Greek

Tsis zoo li cov kua mis nyeem qaub tsis tu ncua, kua mis nyeem qaub Greek yog lim kom tshem tawm cov kua whey thiab lactose. Qhov no ua rau nws cov thicker thiab creamier. Cov xov xwm zoo rau cov neeg muaj ntshav qab zib yog tias cov txiv mis Greek yogurt tsis qab zib tuaj yeem muaj txog li ob zaug ntawm cov protein thiab ib nrab ntawm cov carbohydrates ntawm cov kua mis nyeem qaub tsis tu ncua. Txawm li cas los xij, tseem-kua mis Greek yogurt tuaj yeem muaj yuav luag peb npaug roj ntawm yogurt tsis tu ncua. Xaiv cov lus xaiv tsis yog lus Greek - tsis yog rog yog cov rog yog qhov kev txhawj xeeb rau koj.

Icelandic

Kev tsis yog kua mis nyeem qaub tab sis yog "khoom noj muaj mis nyuj ua" tsim los ntawm tshij, kua mis qaub yogurt yog ib qho tseem ceeb tshaj cov kua mis nyeem yog Greek. Qhov no ua rau nws cov thicker thiab muab nws cov protein ntau. Ib qho txiaj ntsig ntxiv ntawm Icelandic yogurt yog nws ib txwm ua los ntawm cov mis nyuj skimmer. Qhov no ua rau kom muaj cov rog poob. Txawm li cas los xij, "Icelandic-style" yogurts tuaj yeem yog mis ntau yam zoo ib yam nkaus.

Australian

Kua mis nyeem qaub Australian yog tsis khov, muab nws ua ib qho kev ntxhib los mos dua li Icelandic lossis Greek yogurts. Qhov tsis muaj qhov sib txawv kuj txhais tau tias nws tsis tau muaj protein ntau, thiab cov ntsiab lus carbohydrate tsis tau raug txo kom tsawg. Cov kua mis nyeem qaub Australian yog cov neeg ib txwm noj qab zib nrog zib ntab thiab ua nrog rau mis nyuj tag nrho. Muaj mis-mis ntau yam, ib yam nkaus.

Kuv yuav xaiv hom twg?

Muaj ntau txoj hauv kev hauv khw muag khoom noj rau cov ntshav qab zib-yogurts. Nov yog qee qhov yuav tau xav:

Dab tsi los saib xyuas kom zoo

Calories thiab carbohydrates kuj tuaj yeem nkaum hauv cov toppings ntxiv xws li candies, txiv ntoo, thiab granola. Cov no tuaj yeem pab txhawb ntxiv rau cov ntshav qab zib kom nce ntxiv.

Koj zoo dua xaiv cov khoom noj cov kua mis nyeem qaub uas koj nyiam thiab ntxiv rau qhov xav tau ntawm koj tus kheej. Txoj hauv kev ntawd, koj tuaj yeem tswj hwm qhov loj me thiab ntxiv cov piam thaj. Sim ua ke ntawm cov blueberries tshiab thiab hlais almonds. Koj tuaj yeem ntxiv av flax noob, chia noob, thiab hlais txiv pos nphuab.

Raws li rau cov khoom qab zib tsim, kev tshawb nrhiav tshiab yog ua rau cov kws paub txog kev ceeb toom, tshwj xeeb tshaj yog rau cov neeg muaj ntshav qab zib thiab insulin tsis kam. Thaum lub sijhawm lawv nyuam qhuav pib ua lag luam los ua ib txoj hauv kev los pab tib neeg kom kho lawv cov hniav qab zib thiab tswj lawv qhov hnyav, cov kev tshawb fawb tsis ntev los no qhia tau hais tias cov khoom qab zib dag tej zaum yuav ua rau yuag yuag nce thiab hloov kab mob plab.

Yog tias koj xav hla qhov tseeb ntawm cov khoom cua dag, cov txiv hmab txiv ntoo tshiab txuas ntxiv ua kom muaj kev noj qab haus huv thiab muaj ntau dua ntawm kev ua rau koj cov yogurt. Koj tuaj yeem sib xyaw hauv cov kua txiv qab zib uas tsis muaj qab zib sai li sai tau rau kev ua kom qab zib rau koj cov kua mis nyeem qaub.

Cov nqa mus

Ua

• Yog tias koj xav tau lub plab los ntawm probiotics, xaiv cov kua mis nyeem qaub uas muaj cov kab lis kev cai nyob thiab nquag.
• Saib rau cov kua mis uas yog cov protein ntau thiab muaj protein tsawg.
• Xaiv cov flavors uas tsis muaj ntau dua 10 g suab thaj thiab 15 g ntawm carbohydrates ib pluag noj.

TSIS TXHOB

• Tsis txhob yogurt nrog ntim cov toppings suav nrog.
• Tsis txhob yuav cov kua mis nyeem yog tsis nyeem daim Ntawv Qhia Cov Khoom Noj.

Raws li nrog feem ntau yam, kev cawv yog qhov tseem ceeb. Tsoomfwv Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Teb tam sim no pom zoo tias cov neeg laus tau txais peb noj mis nyuj ib hnub twg. Thaum cov lus pom zoo no muaj kev tsis sib haum xeeb ntawm qee cov kws paub txog kev noj qab haus huv, kuaj xyuas koj cov ntshav qab zib tom qab noj cov kua mis yogurt yog txoj hauv kev zoo los txheeb xyuas seb yog li cas cov kua mis yogurt cuam tshuam rau koj. Unsweetened plain lossis Greek yogurt tuaj yeem yog txoj hauv kev zoo rau cov neeg muaj ntshav qab zib kom tau txais koob tshuaj zoo ntawm cov protein, calcium, thiab probiotics.