14 Muaj Kev Noj Qab Nyob Zoo High Fiber, Cov Khoom Noj Tsis Zoo Carb

Zoo Siab

• 1. Cov noob flax
• 2. Chia noob
• 3. Avocado
• 4. Cov txiv ntoo
• 5. Cov tsis tau noj lub txiv maj phaub nqaij
• 6. Kua zaub ntsuab
• 7. Cov txiv duaj tawv
• 8. Lub ntsej muag Pistachios
• 9. Nplej nyom
• 10. Pob zaub paj
• 11. Zaub paj zaub
• 12. Asparagus
• 13. Cov qe
• 14. Ntshav cabbage
• Hauv qab kab

Tsawg cov zaub mov carb tau txuas rau ntau cov txiaj ntsig kev noj qab haus huv zoo.

Kev tshawb fawb pom tau tias lawv muaj txiaj ntsig tshwj xeeb los ntawm kev txo kev tshaib kev nqhis thiab pab hnyav poob (,).

Lawv kuj tseem cuam tshuam nrog txo cov ntshav siab thiab ntshav qib roj (LDL) cov roj (cholesterol) phem, nrog rau cov roj HDL (zoo) roj (,).

Dab tsi ntxiv, kev noj haus cov zaub mov qis carb tau pom tias txhim kho kev tswj ntshav qab zib hauv cov neeg muaj ntshav qab zib hom 2 (,).

Tsawg cov zaub mov carb feem ntau muab qis dua 130 grams carbs ib hnub, thaum tsawg cov zaub mov carb ntau cov zaub mov muab 20-50 grams carbs ib hnub ().

Txawm li cas los xij, qee qhov kev noj zaub mov carb qis heev yuav muaj fiber ntau, ib yam khoom noj uas yog qhov tseem ceeb rau kev zom zaub mov, lub siab, thiab lub plab (()).

Qhov tseeb, kev tshawb fawb kwv yees tias tsuas yog 5% ntawm cov neeg laus Asmeskas - ywj siab ntawm seb lawv noj tsawg carb lossis tsis - tau raws li cov lus pom zoo 25-38 grams fiber ntau hauv ib hnub ().

Hmoov zoo, yog tias koj ua raws li cov zaub mov noj muaj carb tsawg thiab txhawj xeeb txog koj qhov kev noj haus fiber ntau, muaj ntau cov khoom noj muaj txiaj ntsig yog cov muaj carbs thiab fiber ntau.

Ntawm no yog 14 qhov kev noj qab haus huv zoo fiber ntau, cov zaub mov carb tsawg.

1. Cov noob flax

Cov noob flax yog cov noob roj me uas tau ntim nrog cov as-ham.

Hauv tshwj xeeb, lawv tau txais txiaj ntsig zoo ntawm omega-3 fatty acids, fiber, thiab antioxidant. Lawv kuj tseem qis hauv kev zom cov zaub mov carbs - tag nrho cov grams carbs rho tawm cov grams fiber ().

Qhov tshwj xeeb, cov noob flax muaj qhov qis dua ntawm omega-6 rau omega-3 ntau dua lwm cov noob roj. Qhov no yog qhov tseem ceeb, raws li qis dua omega-6 rau omega-3 piv tau cuam tshuam nrog kev txo qis kev pheej hmoo ntawm ob peb cov kab mob mus ntev ().

Cov noob flax tau yooj yim rau hauv koj cov zaub mov noj thiab yuav tsum yog hauv av rau sau txhua yam rau lawv cov txiaj ntsig kev noj qab haus huv ().

Ob dia (14 gram) ntawm cov noob flax hauv av muab 4 grams fiber thiab 0 gram ntawm net carbs ().

2. Chia noob

Txawm hais tias lub cev me me, chia noob muaj ntau yam khoom noj khoom haus.

Ntxiv rau qhov muaj fiber ntau, protein, thiab ntau cov vitamins thiab minerals, chia noob yog ib qho zoo tshaj plaws cog hauv tsob ntoo ntawm omega-3 fatty acids ().

Cov noob chia tuaj yeem raug txaws ntawm cov zaub xas lav thiab yogurt lossis ntxiv rau smoothies.

Lawv kuj tseem nqus cov kua dej kom zoo, tig mus rau hauv lub gel uas tuaj yeem siv ua vegan lub qe hloov los yog thickener rau cov kua ntses thiab jellies.

Ob dia (30 grams) ntawm chia noob muab 11 grams fiber thiab 2 gram ntawm net carbs ().

3. Avocado

Siab nyob rau hauv cov rog zoo, avocados muaj qhov tshwj xeeb buttery kev ntxhib los mos.

Technically cov txiv hmab txiv ntoo, avocados feem ntau yog noj ua zaub thiab tau ntxiv rau ntau yam tais diav.

Ntxiv rau kev nplua nuj nyob hauv cov rog monounsaturated, avocados yog qhov zoo ntawm cov tshuaj fiber, folate, potassium, thiab vitamins K thiab C ().

Ib qho me me (136 grams) avocado muab 9 grams fiber thiab 3 gram ntawm net carbs ().

4. Cov txiv ntoo

Almonds yog ntawm cov ntiaj teb nrov tshaj plaws ntoo txiv ntoo.

Zoo rau kev ua khoom txom ncauj, lawv tau txais txiaj ntsig zoo thiab muaj nplua nuj nyob hauv kev noj qab nyob zoo, tshuaj tiv thaiv kab mob, thiab cov vitamins thiab zaub mov tseem ceeb, suav nrog vitamin E, manganese, thiab magnesium ().

Thaum lawv tseem yog qhov zoo ntawm cov khoom siv fiber ntau thiab protein, almonds yuav pab tau kom muaj kev siab siab thiab ua kom poob phaus ().

Ib ooj (28 gram) ntawm nyoos almonds muab 4 gram ntawm fiber ntau thiab 3 gram ntawm net carbs ().

5. Cov tsis tau noj lub txiv maj phaub nqaij

Txiv maj phaub nqaij yog lub nqaij dawb sab hauv nrog txiv maj phaub.

Nws feem ntau muag cov txaj muag thiab tuaj yeem muab ntxiv rau cov khoom qab zib, granola tuav, thiab cov khoom noj tshais rau cov ntawv sau ntxiv.

Txiv maj phaub nqaij yog cov nyob rau hauv kev noj qab nyob zoo cov rog thiab fiber, thaum lub sij hawm nyob rau hauv carbs thiab protein ntau ().

Nws tseem yog nplua nuj nyob rau hauv ntau yam tseem ceeb minerals, tshwj xeeb yog tooj liab thiab manganese. Tooj liab aids pob txha tsim thiab lub plawv noj qab haus huv, thaum manganese yog qhov tseem ceeb rau cov rog rog thiab ua kom enzyme (,,).

Ib ooj (28 gram) ntawm kev muab txiav, tsis muaj qab zib txiv maj phaub nqaij muab 5 grams fiber thiab 2 grams ntawm carbs ().

6. Kua zaub ntsuab

Qab zib thiab tart, blackberries yog cov txiv hmab txiv ntoo qab lub caij ntuj sov.

Lawv tseem yog cov khoom noj muaj txiaj ntsig zoo kawg, nrog tsuas yog 1 khob (140 grams) khav theeb ntau dua 30% ntawm Tus Nqi Txhua Hnub (DV) rau cov vitamin C ().

Cov txiv ntoo yog cov txiv hmab txiv ntoo uas muaj cov antioxidant ntau tshaj plaws. Kev nquag noj tsis tu ncua tau cuam tshuam nrog txo qis kev mob ntsws mob, mob plawv, thiab qee yam mob cancer ().

Tsis tas li ntawd, kev tshawb nrhiav 1-lub lim tiam hauv 27 tus txiv neej muaj qhov hnyav dhau lossis rog dhau ntawm kev noj zaub mov muaj roj ntau tau pom tias noj blackberries txhua hnub nce cov rog rog thiab insulin rhiab heev ().

Ib khob (140 grams) ntawm blackberries muab 7 grams fiber thiab 6 grams ntawm carbs ().

7. Cov txiv duaj tawv

Lwm qhov qab zib tsis tau tart cov txiv hmab txiv ntoo lub caij ntuj sov, raspberries tau zoo tshaj plaws tau sai tom qab kev yuav khoom.

Qes me ntsis hauv cov calories, lawv tseem muaj qhov txaus ntshai heev ntawm ntau qhov tseem ceeb ntawm cov vitamins thiab zaub mov. Qhov tseeb, tsuas yog 1 lub khob (140 grams) muab ntau dua 50% ntawm DV rau cov vitamin C thiab 41% ntawm DV rau cov manganese ().

Zoo sib xws rau blackberries, raspberries yog nplua nuj nyob rau hauv tus kab mob-tiv thaiv antioxidants. Lawv tuaj yeem noj ua khoom txom ncauj, ua noj rau hauv cov khoom qab zib, thiab ntxiv rau yogurt parfaits lossis oats hmo ntuj ().

Ib khob (140 grams) ntawm raspberries muab 9 grams fiber thiab 8 grams ntawm carbs ().

8. Lub ntsej muag Pistachios

Tib neeg tau noj pistachios txij li 6000 BC ().

Thaum lub sij hawm tshaj lij txiv ntoo, pistachios yog culinarily siv raws li cov txiv ntoo.

Nrog lawv cov xim ntsuab thiab cov tsw txawv, pistachios yog qhov nrov hauv ntau cov tais diav, suav nrog cov khoom qab zib, xws li dej khov thiab ncuav.

Kev noj qab haus huv, lawv muaj lub cev muaj roj ntau thiab cov vitamin B6, uas yog qhov tseem ceeb vitamin pab rau cov ntshav qab zib kev cai thiab kev tsim hemoglobin (,).

Ib qho haujlwm (28 grams) ntawm cov tawv ntoo uas muaj lub ntsej muag muab 3 gram ntawm fiber ntau thiab 5 gram ntawm cov carbs ().

9. Nplej nyom

Nplej xoob yog qhov nyuaj sab nraud ntawm txheej nplej ntawm cov nplej pob kws.

Txawm tias nws tau pom ib txwm nyob rau hauv cov nplej, nws tseem tuaj yeem yuav tau nws tus kheej los ntxiv cov kev ntxhib los mos thiab tsw qab rau cov zaub mov zoo li ncuav ci, smoothies, yogurt, kua zaub, thiab khaub noom.

Nplej nyom yog nplua nuj nyob hauv ntau cov tseem ceeb vitamins thiab minerals, nrog 1/2 khob (30 grams) muab 41% ntawm DV rau selenium thiab ntau dua 140% ntawm DV rau manganese ().

Txawm hais tias, kab tias yam ua rau nws paub zoo tshaj yog cov fiber ntau tsis txaus, cov khoom noj muaj txiaj ntsig uas tuaj yeem pab kho cem quav thiab txhawb qhov ua haujlwm ntawm lub plab ().

A 1/4-khob (15-gram) ua haujlwm ntawm cov ceg txhawm muab 6 grams fiber thiab 4 grams ntawm carbs ().

10. Pob zaub paj

Cauliflower yog cov khoom nrov ntawm cov zaub mov tsis muaj carb, vim tias nws tuaj yeem muab rau cov nplej hloov pauv lossis txawm tias ua rau cov nqaij ntshiv carb pizza tsawg.

Ib feem ntawm tus Brassica tsev neeg, zaub pob yog zaub paj uas yog cov zaub mov tsis muaj calories ntau thiab carbs tseem yog cov uas yog cov nplua nuj, vitamins, thiab zaub mov ().

Nws kuj tseem yog cov txiaj ntsig zoo ntawm choline, uas yog qhov tseem ceeb rau lub hlwb thiab lub siab noj qab haus huv, nrog rau cov metabolism thiab DNA synthesis ().

Ib khob (85 grams) ntawm cov kua zaub kib ua kom zoo li muab 2 grams ntawm fiber ntau thiab 2 gram ntawm cov carbs ().

11. Zaub paj zaub

Zaub cob pob yog zaub paj uas nrov heev uas muaj ntau yam txiaj ntsig zoo.

Ntxiv rau qhov uas tsis muaj cov calories, nws yog qhov muaj fiber ntau thiab ntau cov vitamins thiab zaub mov tseem ceeb, suav nrog kev folate, potassium, thiab vitamins C thiab K ().

Nws kuj tseem khaus cov protein ntau ntau dua lwm cov zaub thiab.

Thaum nws tuaj yeem txaus siab rau kev siav lossis nyoos, kev tshawb fawb qhia tau tias kev muab cub nws muab cov txiaj ntsig kev noj qab haus huv zoo tshaj plaws ().

Ib lub khob (71 grams) ntawm cov zaub cob pob nyoos muab 2 grams fiber ntau thiab 3 gram ntawm cov carbs ().

12. Asparagus

Ib qho zaub nrov rau lub caij nplooj ntoo hlav, paj zaub ntsuab tuaj ntawm ntau xim, suav nrog ntsuab, ntshav, thiab dawb.

Nws yog cov calories nyob rau hauv tseem tsis tau muaj vitamin K ntau, muab 46% ntawm DV hauv 1 khob (134 grams). Qhov kev pabcuam tib yam tseem ntim 17% ntawm DV rau folate, uas yog qhov tseem ceeb thaum cev xeeb tub thiab pab nrog kev loj hlob ntawm tes thiab DNA tsim (,).

Txawm tias feem ntau yog siav, nyoos asparagus tuaj yeem ntxiv cov khoom noj qab zib rau cov zaub nyoos thiab cov veggie platters.

Ib lub khob (134 grams) ntawm cov asparagus nyoos muab 3 grams fiber thiab 2 grams ntawm carbs ().

13. Cov qe

Kuj hu ua aubergines, eggplants yog siv rau hauv ntau cov tais zaub mov thoob ntiaj teb.

Lawv ntxiv ib qho kev ntxig sib txawv rau cov tais diav thiab muaj tsawg kawg ntawm calories.

Lawv tseem yog cov khoom siv zoo hauv fiber ntau thiab ntau cov vitamins thiab minerals, suav nrog manganese, folate, thiab potassium ().

Ib lub khob (82 grams) ntawm nyoos, cubed txaij muab 3 grams ntawm fiber ntau thiab 2 grams ntawm carbs ().

14. Ntshav cabbage

Kuj tseem hu ua cov zaub pob liab, ntshav liab qhwv yog qhov zoo rau kev noj haus ntxiv rau cov pop ntawm cov xim rau koj cov tais diav.

Thaum nws qab qab zoo ib yam li cov zaub ntsuab ntsuab, cov xim muaj txiaj ntsig zoo nkauj muaj ntau dua nyob hauv cov nroj tsuag sib txuas nrog cov txiaj ntsig kev noj qab haus huv, xws li txhim kho lub plawv thiab pob txha kev noj qab haus huv, txo qhov mob, thiab tiv thaiv qee hom mob cancer (,)

Ntshav zaub qhwv ntshav tseem muaj cov uas muaj carbs, muaj cov tshuaj fiber ntau, thiab yog qhov zoo tshaj ntawm cov vitamins C thiab K ().

Ib khob (89 grams) ntawm cov zaub qhwv liab muab 2 grams fiber thiab 5 grams ntawm carbs ().

Hauv qab kab

Txawm hais tias koj xav kom poob ceeb thawj los yog txo koj cov piam thaj hauv ntshav, noj cov carbs tsawg dua tuaj yeem muaj ntau cov txiaj ntsig kev noj qab haus huv.

Thiab txawm hais tias koj yuav xav li cas, koj tuaj yeem txo qhov koj cov carb thaum noj kom muaj cov tshuaj fiber ntau.

Qhov tseeb, ntau cov carb qis, cov zaub mov muaj fiber ntau yog noj qab nyob zoo thiab qab kawg.