Ntshav Qab Zib Noj Qab Haus Huv: Tso Cai, Txwv Tsis Pub Khoom Noj thiab Ntawv Qhia

Zoo Siab

• Khoom noj pub rau mob ntshav qab zib
• Pom zoo tus nqi ntawm cov txiv hmab txiv ntoo
• Cov zaub mov txwv ntshav qab zib
• Daim qauv qhia txog ntshav qab zib

Hauv cov khoom noj ntshav qab zib, kev noj cov piam thaj yooj yim thiab cov khoom noj muaj nplua nuj dawb yuav tsum ua kom tsis txhob muaj.

Tsis tas li ntawd, nws tseem yuav tsum txo qis kev noj zaub mov ntau ntawm cov khoom noj uas muaj cov khoom noj carbohydrates ntau, txawm tias lawv suav hais tias yog kev noj qab haus huv, xws li txiv hmab txiv ntoo, txhuv xim av thiab oats. Qhov no yog vim tias qhov tshaj ntawm cov carbohydrates hauv tib cov pluas noj ua rau qhov nce ntawm glycemia, uas ua rau cov ntshav qab zib tsis tuaj yeem tswj hwm.

Ntshav qab zib Hom 2 yog hom uas feem ntau pom muaj txiaj ntsig dhau ntawm kev rog dhau thiab muaj zaub mov tsis zoo, uas tshwm sim hauv neeg laus. Nws yog qhov yooj yim los tswj thiab txhim kho ntau ntau nrog kev txaus ntawm kev noj haus, kom yuag thiab ua haujlwm lub cev.

Khoom noj pub rau mob ntshav qab zib

Cov khoom noj uas tso rau hauv cov ntshav qab zib yog cov muaj fiber ntau, protein thiab cov rog zoo, xws li:

• Tag nrho nplej: nplej hmoov nplej, nplej txhuv thiab nplej zom, oats, paj kws;
• Ob txhais ceg: taum pauv, taum pauv, tsaj, lentils, taum pauv;
• Zaub nyob rau hauv dav dav, tsuas yog cov qos yaj ywm, qos yaj ywm qab zib, cov qos ntoo thiab lwm yam, vim tias lawv muaj cov khoom noj khoom haus siab thiab yuav tsum tau noj rau hauv cov kab me me;
• Nqaij nyob rau hauv dav dav, tshwj tsis yog cov nqaij ua tiav, xws li nqaij npua, nqaij qaib ntxhw mis, nqaij hnyuv ntxwm, hnyuv ntxwm, nqaij sawb, bologna thiab salami;
• Txiv hmab txiv ntoo hauv dav dav, muab ua 1 lub sijhawm noj ib zaug;
• Lub cev zoo: avocado, txiv maj phaub, roj txiv ntseej, txiv maj phaub roj thiab butter;
• Oilseeds: txiv ntseej, txiv laum huab xeeb, hazelnuts, walnuts thiab almonds;
• Cov mis nyuj thiab khoom noj siv mis, ua tib zoo xaiv xaiv cov txiv mis yog tsis ntxiv qab zib.

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov kaus mom, xws li cov qos yaj ywm, qos yaj ywm qab zib, qos ntoo thiab yam yog cov zaub mov muaj txiaj ntsig zoo, tab sis vim tias lawv nplua nuj nyob hauv cov carbohydrates, lawv kuj yuav tsum tau noj tsawg.

Pom zoo tus nqi ntawm cov txiv hmab txiv ntoo

Vim tias lawv muaj lawv qhov piam thaj hauv ntuj, hu ua fructose, txiv hmab txiv ntoo yuav tsum tau noj nyob rau hauv me me los ntawm cov ntshav qab zib. Cov kev pom zoo noj yog 1 noj txiv hmab txiv ntoo ntawm ib lub sijhawm, uas, hauv kev sib txig, ua haujlwm hauv cov nyiaj hauv qab no:

• 1 cov khoom nruab nrab ntawm tag nrho cov txiv hmab txiv ntoo, xws li kua, txiv tsawb, txiv kab ntxwv, txiv kab ntxwv qaub thiab txiv moj coos;
• 2 daim nyias nyias ntawm cov txiv ntoo loj, xws li cov dib liab, dib liab, txiv ntaub ntoo thiab txiv puv luj;
• 1 puv tes ntawm cov txiv hmab txiv ntoo me me, muab kwv yees li 8 units ntawm cov txiv hmab lossis txiv ntoo, piv txwv;
• 1 tablespoon ntawm cov txiv hmab txiv ntoo qhuav xws li raisins, plums thiab apricots.

Ib qho ntxiv, nws yog ib qho tseem ceeb kom tsis txhob noj cov txiv hmab txiv ntoo nrog rau lwm cov zaub mov uas muaj cov khoom noj hauv carbohydrates, xws li tapioca, mov dawb, khob cij thiab khob noom. Saib cov lus qhia ntxiv hauv Cov Txiv Hmab Txiv Ntoo tau pom zoo rau ntshav qab zib.

Cov zaub mov txwv ntshav qab zib

Cov khoom noj uas txwv hauv cov ntshav qab zib yog cov uas muaj piam thaj lossis carbohydrates yooj yim, xws li:

• Qab zib thiab khoom qab zib nyob rau hauv dav dav;
• Zib ntab, txiv hmab txiv ntoo jelly, jam, marmalade, confectionery thiab pastry khoom;
• Khoom qab zib nyob rau hauv dav dav, chocolates thiab khoom qab zib;
• Cov dej qab zib tawm tswv yim, xws li dej haus, kua muaj kua, kua mis chocolate;
• Quav dej cawv.

Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom kawm nyeem cov ntawv lo ntawm cov khoom ua ntej yuav haus, vim tias cov piam thaj tuaj yeem tshwm sim hauv daim ntawv ntawm cov piam thaj, piam thaj lossis pob kws phoov, fructose, maltose, maltodextrin lossis qab zib. Saib lwm yam zaub mov ntxiv ntawm: Cov zaub mov muaj piam thaj ntau.

Daim qauv qhia txog ntshav qab zib

Cov lus hauv qab no qhia cov piv txwv ntawm cov zaub mov 3-hnub rau cov ntshav qab zib:

Hauv cov khoom noj ntshav qab zib nws yog ib qho tseem ceeb uas tswj lub sijhawm noj mov kom tiv thaiv kev mob ntshav qab zib, tshwj xeeb tshaj yog ua ntej ua exercise. Saib dab tsi cov ntshav qab zib yuav tsum tau noj ua ntej qoj ib ce.

Saib cov vis dis aus thiab saib yuav noj li cas: