Cov Tib Neeg Mob Ntshav Qab Zib puas Noj Raisins?

Zoo Siab

• Kuv puas tuaj yeem noj cov raisins?
• Vim li cas raisins yog qhov zoo rau koj
• Lawv puas tuaj yeem pab tswj cov ntshav qab zib?
• Lub glycemic Performance index yog dab tsi?
• Qhov twg raisins poob rau ntawm lub nplai?
• Noj zaub mov zoo rau cov ntshav qab zib
• Noj qab nyob zoo raisin zaub mov txawv
• Thaum tham nrog ib tus pro
• Hauv qab kab

Txawm hais tias koj noj lawv ib leeg, zaub xam lav, lossis nphoo dua oatmeal, raisins yog cov qab thiab noj qab haus huv txoj hauv kev los ua kom koj cov hniav qab zib.

Txawm li cas los xij, koj yuav xav paub seb nws puas zoo rau koj noj raisins, tseem hu ua txiv hmab qhuav, yog tias koj muaj ntshav qab zib.

Muaj ntau ntau yam kev nkag siab tsis meej txog dab tsi cov neeg mob ntshav qab zib ua tau thiab noj tsis tau. Thiab ib qho kev ua txhaum yog tias cov khoom noj muaj suab thaj - suav nrog cov txiv hmab txiv ntoo - ua tsis tiav.

Tab sis qhov tseeb yog, cov neeg uas nyob nrog ntshav qab zib muaj peev xwm muaj raisins thiab ntau lwm yam txiv hmab txiv ntoo.

Qhov tseeb, cov txiv hmab txiv ntoo yog qhov kev xaiv zoo vim tias lawv muaj ntau ntau:

• fiber ntau
• cov vitamins
• cov zaub mov

Cov neeg muaj ntshav qab zib - lossis ib tus neeg twg rau qhov teeb meem no, yuav tsum noj zaub mov kom zoo, uas suav nrog kev noj haus zoo ntawm txiv hmab txiv ntoo. Tseem, nws yog ib qho tseem ceeb kom nkag siab li cas raisins cuam tshuam rau kev tswj hwm glycemic.

Kuv puas tuaj yeem noj cov raisins?

Tus hauv qab yog yog. Koj tuaj yeem noj cov raisins yog tias koj muaj ntshav qab zib. Yog lawm, qhov no tsis txhais tau tias koj yuav tsum tau noj tag nrho cov thawv raisins thaum twg koj xav tau.

Raisins yog ib lub txiv ntoo, thiab zoo li lwm yam txiv ntoo, nws muaj nrog qab zib hauv ntuj. Yog li thaum raisins muaj kev nyab xeeb rau noj, cawv yog qhov tseem ceeb los tiv thaiv kom tsis txhob muaj cov ntshav nyob hauv ntshav qab zib.

Nco ntsoov tias cov txiv hmab txiv ntoo, txawm hais tias nws zoo, nws muaj cov carbohydrates. Txawm hais tias koj muaj txiv ntoo ua khoom txom ncauj, koj yuav tsum tau suav tias nws yog ib feem ntawm koj cov zaub mov kom paub tseeb tias koj tsis txhob noj ntau ntawm cov carbohydrates.

Feem ntau, 2 dia (tbsp) ntawm raisins muaj txog 15 gram (g) ntawm carbohydrates.

Vim li cas raisins yog qhov zoo rau koj

Zoo ib yam li lwm cov txiv hmab txiv ntoo, raisins muaj calorie tsawg tsawg thiab muaj cov zaub mov muaj txiaj ntsig zoo.

Piv txwv li, 1/4 khob raisins tsuas muaj txog 120 calories. Nws tseem yuav tsum muaj 2 g ntawm kev noj haus fiber, 25 milligrams (mg) ntawm calcium, thiab 298 mg ntawm poov tshuaj.

Fiber ntau tuaj yeem pab koj lub siab kom ntev, thiab nws pab txhawb kev zom zaub mov.

Cov tshuaj calcium pab koj lub cev tswj xyuas thiab ua kom cov pob txha muaj zog. Poov tshuaj tiv thaiv koj lub paj hlwb thiab cov leeg muaj zog, thiab nws kuj pab tswj hwm dej tsis txaus.

Lawv puas tuaj yeem pab tswj cov ntshav qab zib?

Noj cov raisins kuj tseem yuav pab tswj kev tswj glycemic tom qab noj mov.

Hauv, cov kws tshawb fawb soj ntsuam 10 tus neeg tuaj koom kev noj qab haus huv - plaub tus txiv neej thiab rau tus pojniam - saib seb raisins cuam tshuam glycemic tswj li cas.

Cov neeg koom nrog tau noj plaub pluas tshais nyob rau 2- txog 8-lub lim tiam. Cov kws tshawb nrhiav tau soj ntsuam lawv cov piam thaj thiab insulin ntau dua li 2 teev hauv ib lub sijhawm tom qab txhua pluas noj.

Lawv muaj ob qho kev ua tshais ntawm cov khob cij dawb thiab ob pluas tshais ntawm raisins.

Cov kws tshawb nrhiav tau pom tias tom qab noj cov raisin noj mov, cov neeg koom nrog txo cov piam thaj thiab insulin tsawg dua piv rau tom qab noj cov ncuav dawb.

Cov kev tshawb pom no tau ua rau cov kws tshawb nrhiav tau hais tias cov raisins yuav muaj qhov cuam tshuam zoo rau kev teb glycemic.

Lub glycemic Performance index yog dab tsi?

Nws kuj tseem ceeb kom nkag siab qhov twg raisins vau rau ntawm glycemic index.

Lub glycemic Performance index yog ib qho kev ntsuas uas sau qib carbohydrates raws li lawv yuav nce qib ntshav qab zib ntau npaum li cas.

Rau cov neeg muaj ntshav qab zib, noj cov zaub mov uas muaj glycemic tsawg los yog nruab nrab tuaj yeem pab tswj lawv cov ntshav qab zib thiab thaum kawg pab tswj ntshav qab zib.

Qhov twg raisins poob rau ntawm lub nplai?

Nws yog ib qho tseem ceeb kom nco ntsoov tias txiv hmab txiv ntoo feem ntau tau qis qis ntawm glycemic Performance index vim tias lawv muaj fiber ntau thiab fructose. Tab sis qee cov txiv hmab txiv ntoo, xws li raisins, muaj lub cev nrab.

Qhov no tsis yog qhia tias cov taum pauv tsis tuaj yeem noj tau. Tab sis dua, tus yuam sij yog noj lawv hauv kev sim.

Nco ntsoov tias lwm cov txiv hmab txiv ntoo kuj tseem muaj qib nruab nrab, nrog rau:

• sweetened cranberries
• hnub tim
• dib yaj
• cov txiv ntoo puv

Yog tias koj txiav txim siab noj txom ncauj ntawm raisins, nco ntsoov koj cov khoom kom tsawg thiab tsuas yog noj ib qho zuj zus.

Raws li cov, kev pabcuam carb yog 15 g. Yog li tsuas yog noj txog 2 dia raisins ib zaug.

Txij li thaum ib qho me me ntawm cov raisins yuav tsis zoo rau koj, xav noj txiv hmab uas yog ib feem ntawm kev noj mov lossis ua khoom noj txom ncauj.

Cov txiv hmab tag nrho yuav zoo siab dua. Txij li cov txheej txheem ziab kom ua rau cov piam thaj hauv cov raisins, txiv quav ntswv nyoos muaj suab thaj tsawg dua thiab nyob qib qis dua ntawm glycemic index.

Noj zaub mov zoo rau cov ntshav qab zib

Nws yog qhov tseem ceeb rau txhua tus - tshwj xeeb yog cov neeg muaj ntshav qab zib - kom suav nrog cov txiv ntoo ua ib feem ntawm kev niaj hnub los sim noj zaub mov zoo.

Kev noj zaub mov zoo ua rau koj noj qab nyob zoo, suav nrog kev pab koj kom koj lub cev yuag. Nws kuj tseem tuaj yeem pab koj tswj hwm koj lub zog, ua kom koj lub siab nyob sab nraud.

Ib lub tswv yim noj zaub mov zoo suav nrog kev noj qab haus huv ntawm:

• txiv hmab txiv ntoo
• zaub
• cov tseem nplej
• tsis muaj rog lossis mis tsis muaj rog

Nws tseem yog ib qho tseem ceeb uas yuav tau tso cov nqaij ntshiv ntsaws rau hauv koj cov zaub mov noj:

• ntses
• nqaij ntshiv
• nqaij qaib
• qe
• taum

Nco ntsoov txwv koj kev noj ntsev ntau ntxiv thiab ntxiv qab zib. Thaum mus yuav txiv cov txiv ntoo hauv kaus poom, kua txiv, thiab kua muag khoom, nco ntsoov tias daim ntawv tsis muaj piam thaj ntxiv.

Thiab thaum nws tseem muaj tshuaj qab zib rau qee lub sijhawm, txwv tsis pub noj khaub noom, ncuav thiab ncuav qab zib, uas tuaj yeem nce ntshav qab zib thiab cuam tshuam tsis zoo rau koj kev tswj lub cev qhov hnyav.

Kev tswj hwm yog ib qho tseem ceeb kom tsis txhob noj ntau calories, uas tuaj yeem ua rau nce phaus.

Txhawm rau pab tswj hwm koj feem:

• yuav cov phiaj me me rau koj lub tsev
• noj zaub mov tsawg dua qub txhua hnub.
• noj tsib mus rau rau pluas noj me me rau ib hnub es tsis txhob muaj peb pluas mov loj

Noj qab nyob zoo raisin zaub mov txawv

Koj tsis tas yuav noj cov raisins ua khoom txom ncauj xwb. Puas yog koj tab tom nrhiav txoj kev tsim kom txaus siab rau cov txiv hmab txiv ntoo qhuav?

Ntawm no yog ob peb cov zaub mov zoo raisin uas koj tuaj yeem sim niaj hnub no los ntawm American Diabetes Association:

• Brown nplej thiab edamame zaub xam lav
• Ingrid Hoffman's Veracruz-style liab snapper
• Cov zaub mov broccoli qeeb qeeb
• Roasted nqaij qaib thiab arugula zaub xam lav
• Sunflower zaub cob pob txheej zaub xam lav
• Roasted Indian cauliflower pov nrog chickpeas thiab cashew
• Sautéed tus me nyuam spinach nrog currants thiab ntoo thuv
• Mediterranean kua txob tsis kub kua txob

Thaum tham nrog ib tus pro

Ua raws li cov zaub mov zoo, ua kom lub cev yuag thiab paub noj dab tsi yog qhov tseem ceeb rau kev tswj ntshav qab zib.

Yog tias koj noj tshuaj ntshav qab zib, tab sis tseem muaj teeb meem tswj xyuas koj cov piam thaj hauv ntshav, koj cov zaub mov noj yuav yog qhov teeb meem.

Mob ntshav qab zib uas tsis tswj xyuas tau zoo tuaj yeem ua rau ntau yam kev nyuaj, nrog rau:

• leeg puas tsuaj
• raum puas tsuaj
• txhais ko taw puas tsuaj
• kab mob plawv (lub plawv nres thiab mob hlab ntsha tawg)

Yog koj muaj teeb meem tsis paub dab tsi noj, tham nrog koj tus kws kho mob. Lawv tuaj yeem xa koj mus ntsib tus kws qhia txog mob ntshav qab zib lossis tus kws qhia paub txog ntshav qab zib uas tuaj yeem pab koj tsim hom phiaj pluas noj ntshav qab zib.

Hauv qab kab

Yog tias koj nyob nrog ntshav qab zib, cov phooj ywg thiab tsev neeg zoo yuav hais tias koj tsis tuaj yeem noj cov txiv ntseej lossis lwm yam txiv hmab txiv ntoo.

Txawm li cas los xij, cov txiv hmab txiv ntoo yog qhov zoo tshaj plaws ntawm fiber ntau thiab muaj lwm yam as-ham. Muaj ntau cov txiv hmab txiv ntoo kuj tseem qis qis lossis nruab nrab ntawm cov lej glycemic, uas txhais tau tias koj tuaj yeem xav tau thiab xav tau cov khoom noj no ua ib feem ntawm kev noj zaub mov zoo, muaj txiaj ntsig.

Tus yuam sij rau kev noj thiab txaus siab rau raisins tsis yog noj ntau dhau. Tswj koj cov ntshav qab zib yog ib qho tseem ceeb heev kom tsis txhob muaj teeb meem ntshav qab zib.

Yog tias koj tsis paub yuav noj dab tsi lossis xav tau kev pab los xaiv cov khoom noj muaj txiaj ntsig zoo, tham nrog koj tus kws kho mob, tus kws qhia kev noj zaub mov, lossis tus qhia txog ntshav qab zib.