19 Cov Khoom Noj Uas Muaj Cov Khoom Muaj Hmoov Ntau

Zoo Siab

• 1. Pob Kws (74%)
• 2. Cov Khaub Ncaws Krispies Cereal (72.1%)
• 3. Pretzels (71.3%)
• 4–6: Hmoov nplej (68–70%)
• 4. Millet Hmoov nplej (70%)
• 5. Cov Muaj Hmoov Loj (68%)
• 6. Hmoov nplej dawb (68%)
• 7. Cov Hnyuv Hle (Craine Crackers) (67.8%)
• 8. Oats (57.9%)
• 9. Txhua Hmoov Nplej (57.8%)
• 10. Instant Noodles (56%)
• 11–14: Cov Khoom Cij thiab Cov Mov Ci (40.2–44.4%)
• 11. Muffins Lus Askiv (44.4%)
• 12. Lub Hnab (43.6%)
• 13. Ncuav Qab Zib Dawb (40.8%)
• 14. Tortillas (40.2%)
• 15. Cov Khaub Ncaws Shortbread (40.5%)
• 16. Mov (28.7%)
• 17. Cov nplej zom (26%)
• 18. Pob Kws (18.2%)
• 19. Qos Yaj Ceeb (18%)
• Rau hauv qab Kab

Carbohydrates tuaj yeem faib ua peb pawg loj: qab zib, fiber ntau thiab hmoov txhuv nplej siab.

Cov hnub qub muaj feem ntau noj hom carb, thiab yog qhov tseem ceeb ntawm lub zog rau ntau tus neeg. Cereal nplej thiab cov cag zaub yog qhov muaj los.

Cov hnub qub raug cais ua cov nyom carbs, txij li lawv muaj ntau cov suab thaj molecules koom ua ke.

Kev lig kev cai, cov carbs nyuaj tau pom tias yog kev xaiv zoo dua. Tag nrho cov khoom noj khoom noj pib tso cov piam thaj rau hauv cov ntshav ntau dua li ua rau cov piam thaj hauv ntshav kom nce siab sai heev ().

Ntshav cov piam thaj hauv ntshav tsis zoo vim tias lawv tuaj yeem ua rau koj nkees, tshaib plab thiab nqhis ntau cov zaub mov carb ntau (2,).

Txawm li cas los xij, ntau ntawm cov hnub qub uas neeg noj niaj hnub no muaj kev ntseeg zoo. Nws tuaj yeem ua rau koj cov piam thaj hauv ntshav kom ceev ceev, txawm tias lawv tau muab cais ua cov carbs nyuaj.

Yog vim hais tias yeej muaj cov neeg ntiav niaj hnub tau hloov ntau ntawm lawv cov as-ham thiab fiber ntau. Cias rau, lawv muaj cov calories tag nrho thiab muab cov txiaj ntsig kev noj haus me.

Ntau cov kev tshawb fawb kuj tau qhia tias kev noj zaub mov kom muaj roj ntau ntau hauv cov hnub qub uas tau ua kom zoo yog cuam tshuam txog kev pheej hmoo ntawm cov ntshav qab zib hom 2, mob plawv thiab nce phaus (,,,).

Kab lus no yuav qhia txog 19 yam khoom noj uas muaj cov hmoov txhuv nplej siab ntau heev.

1. Pob Kws (74%)

Pobkws yog ib hom hmoov nplej uas ua los ntawm kev sib tsoo pob kws qhuav. Nws yog yam tsis muaj gluten, uas txhais tau tias nws muaj kev noj qab haus huv yog tias koj muaj kab mob celiac.

Txawm hais tias cornmeal muaj qee cov as-ham, nws yog qhov muaj txiaj ntsig ntau ntawm carbs thiab hmoov txhuv nplej siab. Ib lub khob (159 grams) muaj 126 grams carbs, uas 117 grams (74%) yog hmoov txhuv nplej (8).

Yog tias koj xaiv pob kws pob kws, xaiv ib lub noob qoob tag nrho es tsis txhob muaj ntau hom de-germed. Thaum pob kws muaj kab mob de-germed, nws poob ib co kab mob fiber ntau thiab as-ham.

Ntsiab lus: Cornmeal yog gluten tsis muaj hmoov ua los ntawm cov pob kws qhuav. Ib lub khob (159 grams) muaj 117 grams hmoov txhuv, lossis 74% los ntawm qhov hnyav.

2. Cov Khaub Ncaws Krispies Cereal (72.1%)

Rice Krispies yog cov khoom noj khoom haus zoo nkauj ua los ntawm cov nplej zom zom. Qhov no tsuas yog kev sib txuas ntawm puffed mov thiab qab zib muab tshuaj uas tau tsim rau hauv cov nplej crispy nplej.

Lawv feem ntau muaj zog nrog cov vitamins thiab minerals. Kev muab 1-ounce (28-gram) muaj tshaj li ib feem peb ntawm koj cov kev xav tau txhua hnub rau thiamine, riboflavin, folate, iron, thiab vitamins B6 thiab B12.

Uas tau hais tias, Rice Krispies yog cov txheej txheem ua tau zoo heev thiab muaj cov hmoov txhuv nplej siab heev. Kev muab 1-ounce (28-gram) muaj 20,2 grams hmoov txhuv, lossis 72.1% los ntawm qhov hnyav (9).

Yog tias Krispies Mov Noj yog qhov tseem ceeb hauv koj tsev neeg, xav xaiv lwm txoj kev noj qab haus huv zoo rau koj. Koj tuaj yeem pom ob peb cov zaub mov zoo ntawm no.

Ntsiab lus: Rice Krispies yog cov khoom noj khoom haus zoo nkauj ua nrog mov thiab muaj zog ntxiv nrog cov vitamins thiab minerals. Lawv muaj 20,2 gram ntawm hmoov txhuv nplej rau ib ooj, lossis 72.1% los ntawm qhov hnyav.

3. Pretzels (71.3%)

Pretzels yog cov khoom noj txom ncauj uas muaj npe nrov hauv cov hmoov txhuv nplej siab zoo.

Tus qauv muab kev pabcuam ntawm 10 pretzel twists (60 grams) muaj 42.8 grams hmoov txhuv nplej siab, lossis 71.3% los ntawm qhov hnyav (10).

Hmoov tsis zoo, pretzels feem ntau tau ua nrog cov hmoov nplej kom zoo zoo. Cov hmoov nplej zoo li no tuaj yeem ua rau cov ntshav qab zib muaj ntshav thiab ua rau koj lub cev qaug zog thiab tshaib plab (11).

Tseem ceeb tshaj, kev noj ntshav qab zib ntau heev tuaj yeem txo koj lub cev kom txo qis cov ntshav qab zib kom zoo, thiab tseem yuav ua rau muaj ntshav qab zib hom 2 (,,).

Ntsiab lus: Pretzels feem ntau yog ua nrog cov nplej txhaws thiab tuaj yeem ua rau koj cov ntshav qab zib kom ntshav sai. Ib qho 60-gram pab ntawm 10 pretzel twists muaj 42.8 grams hmoov txhuv nplej, lossis 71.4% los ntawm qhov hnyav.

4–6: Hmoov nplej (68–70%)

Hmoov yog ntau yam ci cov khoom xyaw thiab cov pantry staple.

Lawv tuaj ntau yam sib txawv, xws li pias pias, pob kws, nplej thiab nplej hmoov nplej. Lawv kuj feem ntau siab hauv cov hmoov txhuv nplej siab.

4. Millet Hmoov nplej (70%)

Millet hmoov yog tsim los ntawm kev sib tsoo cov noob ntawm millet, ib pawg ntawm cov khoom noj khoom haus qub thaum ub.

Ib khob (119 grams) ntawm hmoov nplej muaj hmoov nplej 83 grams, lossis 70% los ntawm lub cev hnyav.

Millet hmoov nplej kuj yog ib txwm muaj gluten-dawb thiab nplua nuj nyob hauv magnesium, phosphorus, manganese thiab selenium ().

Hlaws millet yog qhov feem ntau dav hom hom millet. Txawm hais tias pearl millet yog cov khoom noj khoom haus zoo heev, muaj qee cov pov thawj uas nws yuav cuam tshuam nrog cov thyroid muaj nuj nqi. Txawm li cas los xij, cov kev tshwm sim hauv tib neeg tsis meej, yog li xav tau kev tshawb fawb ntxiv (,,).

5. Cov Muaj Hmoov Loj (68%)

Sorghum yog cov khoom noj khoom haus hauv hnub qub uas yog av ua hmoov av pias.

Ib khob (121 grams) ntawm hmoov av hmoov nplej muaj 82 grams ntawm cov hmoov txhuv nplej siab, lossis 68% los ntawm qhov hnyav. Txawm hais tias nws muaj ntau hauv cov hmoov txhuv nplej siab, pias hmoov hmoov yog qhov kev xaiv zoo dua li feem ntau hom hmoov.

Qhov ntawd vim nws yog gluten-dawb thiab yog qhov zoo ntawm cov protein thiab fiber. Ib lub khob muaj 10,2 gram ntawm cov protein thiab 8 gram tshuaj fiber ().

Ntxiv mus, pias liab yog qhov zoo ntawm cov tshuaj antioxidant. Cov kev tshawb fawb pom tau tias cov tshuaj antioxidant no tuaj yeem pab txo cov tshuaj tiv thaiv insulin, txo cov roj cholesterol thiab yuav muaj cov tshuaj anticancer (,,).

6. Hmoov nplej dawb (68%)

Cov noob nplej tseem muaj peb yam tseem ceeb. Cov khaubncaws sab nraud povtseg yog lub npe hu ua cov cij, cov kab mob yog cov khoom noj ntawm txoj kev ua me nyuam, thiab lub endosperm yog nws cov khoom noj.

Cov hmoov nplej dawb yog tsim los ntawm stripping cov nplej ntawm nws cov ceg thiab kab mob, uas tau ntim nrog cov khoom noj khoom haus thiab tshuaj fiber ().

Qhov no tawm tsuas yog endosperm, uas yog pulverized rau hauv cov hmoov dawb dawb. Feem ntau nws tsis muaj zaub mov zoo thiab feem ntau muaj cov calories () tsis txaus.

Ib qho ntxiv, endosperm muab cov hmoov dawb ua kom cov hmoov zoo. Ib khob (120 grams) ntawm hmoov dawb muaj 81,6 grams hmoov txhuv, lossis 68% los ntawm qhov hnyav (25).

Ntsiab lus: Millet hmoov, hmoov nplej hmoov thiab hmoov nplej dawb yog nrov cov hmoov nplej muaj cov ntsiab lus zoo sib xws. Ntawm cov pawg, pias noj yog qhov zoo tshaj plaws, thaum hmoov nplej dawb tsis zoo thiab yuav tsum zam.

7. Cov Hnyuv Hle (Craine Crackers) (67.8%)

Cov kua ntsev los sis cov dej qab zib tawg yog cov nyias nyias, cov nplawm sib tsoo ua nrog cov hmoov nplej ua kom zoo zoo, cov poov xab thiab dej qab zib. Cov neeg feem ntau noj lawv ib sab ntawm lub tais kua zaub lossis kua txob.

Txawm hais tias cov ntsev zom zom zom cov muaj calories tsawg tsawg, lawv tseem muaj cov vitamins thiab minerals tsawg. Tsis tas li ntawd, lawv muaj cov hmoov txhuv nplej siab heev.

Piv txwv li, ib qho kev pab tsib tsib cov ntsev ua kom tawg (15 grams) muaj 11 grams hmoov txhuv, lossis 67.8% los ntawm qhov hnyav (26).

Yog tias koj nyiam cov neeg tawg, xaiv rau cov uas tau ua nrog 100% cov nplej thiab noob.

Ntsiab lus: Txawm hais tias saltine crackers yog cov khoom noj txom ncauj uas nrov, lawv tau txais txiaj ntsig tsawg thiab muaj cov hmoov txhuv nplej siab ntau. Ib qho kev pab ntawm tsib tus qauv ua kua ntsev (15 grams) muaj 11 grams hmoov txhuv, lossis 67.8% los ntawm qhov hnyav.

8. Oats (57.9%)

Oats yog ib qho ntawm cov zaub mov zoo tshaj plaws uas koj tuaj yeem noj.

Lawv muab cov txiaj ntsig zoo ntawm protein, fiber thiab cov rog, nrog rau ntau yam ntawm cov vitamins thiab minerals. Qhov no ua rau oats cov kev xaiv zoo rau kev noj tshais zoo.

Ntxiv mus, kev tshawb fawb pom tau tias oats tuaj yeem pab koj kom poob phaus, txo koj cov ntshav qab zib cov ntshav thiab ua kom koj muaj kab mob plawv tsawg dua (,,).

Txawm hais tias lawv yog ib qho ntawm cov zaub mov zoo tshaj plaws thiab ib qho zoo ntxiv rau koj cov kev noj haus, lawv kuj muaj cov hmoov txhuv nplej siab ntau. Ib khob ntawm oats (81 grams) muaj 46.9 grams hmoov txhuv nplej siab, lossis 57.9% los ntawm qhov hnyav (30).

Ntsiab lus: Oats yog cov kev xaiv noj tshais zoo tshaj plaws thiab muaj ntau yam ntawm cov vitamins thiab minerals. Ib lub khob (81 grams) muaj 46.9 grams hmoov txhuv, lossis 57.9% los ntawm qhov hnyav.

9. Txhua Hmoov Nplej (57.8%)

Piv nrog rau cov hmoov nplej ua kom zoo zoo, cov hmoov txhuv nplej ntxiv tau zoo dua thiab muaj cov txiaj ntsig qab dua. Qhov no ua rau nws txoj kev xaiv zoo dua nyob rau hauv kev sib piv.

Piv txwv li, 1 khob (120 grams) ntawm cov hmoov txhuv nplej tshwj xeeb muaj 69 grams ntawm hmoov txhuv nplej, lossis 57.8% los ntawm qhov hnyav ().

Txawm hais tias ob hom hmoov nplej muaj qhov zoo sib xws ntawm cov carbs tag nrho, hom nplej tseem muaj fiber ntau thiab yog cov khoom noj khoom haus ntau dua. Qhov no ua rau nws muaj ntau txoj hauv kev zoo dua rau koj cov zaub mov txawv.

Ntsiab lus: Tag nrho cov nplej noob nplej yog cov khoom noj muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo. Ib lub khob (120 grams) muaj 69 grams hmoov txhuv, lossis 57.8% los ntawm qhov hnyav.

10. Instant Noodles (56%)

Instant mij yog cov khoom noj yooj yim nyiam vim tias lawv pheej yig thiab yooj yim ua.

Txawm li cas los xij, lawv muaj txheej txheem siab heev thiab feem ntau nws tsis muaj zaub mov zoo. Tsis tas li, lawv feem ntau muaj qhov muaj roj thiab carbs.

Piv txwv li, ib pob ntawv muaj 54 grams carbs thiab 13.4 grams ntawm roj (32).

Feem ntau ntawm cov carbs ntawm cov noodles instant tuaj ntawm cov hmoov txhuv nplej siab. Ib pob ntawv muaj 47.7 grams hmoov txhuv nplej, lossis 56% los ntawm qhov hnyav.

Ntxiv rau, kev tshawb fawb pom tau tias cov neeg uas haus cov mij nij ntau tshaj ob zaug hauv ib lub lis piam muaj kev pheej hmoo noj zaub mov zoo, ntshav qab zib thiab mob plawv. Qhov no zoo li yog tshwj xeeb tshaj yog rau poj niam (,).

Ntsiab lus: Instant mij yog cov txheej txheem uas ua tau zoo thiab muaj cov hmoov txhuv nplej siab heev. Ib pob ntawv muaj 47.7 grams hmoov txhuv nplej, lossis 56% los ntawm qhov hnyav.

11–14: Cov Khoom Cij thiab Cov Mov Ci (40.2–44.4%)

Cov qhob cij thiab cov khoom ua ncuav ci yog cov zaub mov tseem ceeb thoob plaws ntiaj teb. Cov no suav nrog cov qhob cij dawb, bagels, muffins lus Askiv thiab tortillas.

Txawm li cas los xij, ntau yam ntawm cov khoom lag luam no tau ua nrog cov hmoov nplej ua kom zoo zoo thiab muaj qhov siab glycemic index. Qhov no txhais tau tias lawv tuaj yeem ceev koj cov piam thaj hauv ntshav tau sai (11).

11. Muffins Lus Askiv (44.4%)

Lus Askiv muffins yog lub tiaj, muaj cov hom khob cij uas feem ntau toasted thiab ua nrog butter.

Cov lus Askiv ib txwm muaj muffin muaj 23,1 gram ntawm cov hmoov txhuv nplej siab, lossis 44.4% los ntawm qhov hnyav (35).

12. Lub Hnab (43.6%)

Bagels yog ib qho qhob cij tsim muaj nyob hauv tebchaws Poland.

Lawv kuj tseem muaj cov hmoov txhuv nplej siab, muab 38,8 grams rau ib lub hnab nruab nrab, los yog 43.6% los ntawm qhov hnyav (36).

13. Ncuav Qab Zib Dawb (40.8%)

Zoo li cov nplej ua kom zoo zoo, cov qhob cij dawb tau ua tshwj xeeb tshaj yog los ntawm cov noob nplej uas endosperm. Nyeg, nws muaj lub ntsiab lus zoo siab nyeem.

Ob lub ncuav ntawm qhob cij dawb muaj 20.4 grams hmoov txhuv nplej, lossis 40.8% los ntawm qhov hnyav (37).

Cov khob cij dawb tseem muaj fiber ntau, cov vitamins thiab cov zaub mov. Yog tias koj xav noj mov ci, xaiv cov khoom noj muaj whole-grain xwb.

14. Tortillas (40.2%)

Tortillas yog ib hom qhob cij pliaj, uas ua los ntawm cov pob kws los sis nplej. Lawv yug los hauv Mexico.

Ib qho tortilla (49 grams) muaj 19.7 grams hmoov txhuv nplej siab, lossis 40.2% los ntawm qhov hnyav ().

Ntsiab lus: Cov qhob cij tuaj nyob rau ntau hom, tab sis feem ntau muaj cov hmoov txhuv nplej siab thiab yuav tsum tau txwv rau koj cov khoom noj. Cov khoom ua ncuav ci xws li lus Askiv muffins, bagels, qhob cij dawb thiab cov tortillas muaj txog 40-45% hmoov txhuv nplej los ntawm qhov hnyav.

15. Cov Khaub Ncaws Shortbread (40.5%)

Shortbread ncuav qab zib yog kev kho classic ntawm classic. Lawv ib txwm ua rau siv peb cov khoom xyaw - qab zib, butter thiab hmoov.

Lawv kuj tseem muaj cov hmoov txhuv nplej siab heev, nrog ib zaug 12-gram khoom qab zib uas muaj 4.8 grams hmoov txhuv nplej siab, lossis 40.5% los ntawm qhov hnyav ().

Tsis tas li ntawd, yuav tsum ceev faj txog kev ua lag luam shortbread cookies. Tej zaum lawv yuav muaj cov rog hloov pauv, uas cuam tshuam nrog kev pheej hmoo siab dua ntawm cov kab mob plawv, ntshav qab zib thiab mob hauv plab (,).

Ntsiab lus: Shortbread cookies muaj cov hmoov txhuv nplej siab ntau, muaj 4.8 gram ntawm cov hmoov txhuv nplej ib pob, lossis 40.5% los ntawm qhov hnyav. Koj yuav tsum tau txwv lawv hauv koj cov zaub mov noj vim tias lawv muaj calorie ntau ntau thiab tej zaum yuav muaj cov rog trans.

16. Mov (28.7%)

Mov nplej yog cov zaub mov ua noj ntau tshaj plaws hauv lub ntiaj teb ().

Nws tseem muaj ntau cov hmoov txhuv nplej siab, tshwj xeeb tshaj yog nyob hauv nws daim ntawv tsis pub muaj. Piv txwv li, 3.5 ounces (100 grams) ntawm cov txhuv tsis muaj 80.4 grams carbs, uas 63.6% yog hmoov txhuv nplej siab (43).

Txawm li cas los xij, thaum nplej siav, cov ntsiab lus hmoov txhuv poob qis.

Nyob rau hauv qhov muaj tshav kub thiab dej, hmoov txhuv nplej siab nqus nqus dej thiab swell. Thaum kawg, qhov kev o no tawg tau kev sib txuas ntawm cov hmoov txhuv nplej siab los ntawm cov txheej txheem hu ua gelatinization (44).

Yog li ntawd, 3.5 ooj cov nplej siav tsuas muaj 28,7% hmoov txhuv, vim tias cov mov siav nqa dej ntau dua (45).

Ntsiab lus: Mov nplej yog cov khoom noj uas nquag sau tshaj nyob hauv lub ntiaj teb. Nws muaj cov hmoov txhuv nplej tsawg thaum siav, vim hais tias cov hmoov txhuv nplej siab molecules nqus dej thiab zom thaum ua noj.

17. Cov nplej zom (26%)

Pasta yog hom mij uas feem ntau ua los ntawm durum nplej. Nws tawm hauv ntau hom, xws li spaghetti, macaroni thiab fettuccine, tsuas yog rau npe rau qee yam.

Zoo li txhuv, nplej zom tsis muaj cov hmoov txhuv nplej tsawg thaum ua noj vim nws gelatinizes hauv tshav kub thiab dej. Piv txwv li, spaghetti qhuav muaj 62.5% hmoov txhuv nplej, thaum spaghetti siav tsuas muaj 26% hmoov txhuv nplej (46, 47).

Ntsiab lus: Nplej zom los ntawm ntau yam qauv. Nws muaj 62.5% hmoov txhuv nplej hauv nws daim ntawv qhuav, thiab 26% hmoov txhuv nplej siab hauv nws cov khoom siav.

18. Pob Kws (18.2%)

Pob kws yog ib qho ntawm cov nplej uas feem ntau noj qoob loo nplej. Nws kuj tseem muaj cov ntsiab lus zoo tshaj plaws ntawm cov zaub (48).

Piv txwv li, 1 khob (141 grams) ntawm pob kws kibels muaj 25,7 grams hmoov txhuv, lossis 18.2% los ntawm qhov hnyav.

Txawm hais tias nws yog cov khoom ua hmoov txhuv nplej siab, pob kws yog zaub mov zoo thiab ntxiv rau koj cov zaub mov kom zoo. Nws yog tshwj xeeb yog nplua nuj hauv fiber ntau, as Well as cov vitamins thiab minerals xws li folate, phosphorus thiab potassium (49).

Ntsiab lus: Txawm hais tias pob kws yog cov hmoov txhuv nplej siab ntau, nws yog ib txwm muaj fiber ntau, vitamins thiab minerals. Ib khob (141 grams) ntawm pob kws kibels muaj 25,7 grams hmoov txhuv, lossis 18,2% los ntawm qhov hnyav.

19. Qos Yaj Ceeb (18%)

Qos yaj ywm ntseeg tau ntau yam thiab tau txais txiaj ntsig ntawm ntau tsev neeg. Lawv feem ntau yog cov thawj cov khoom noj uas tuaj txog hauv siab thaum koj xav txog cov khoom noj muaj hmoov txhuv nplej siab.

Qhov zoo siab, cov qos yaj ywm tsis muaj cov hmoov txhuv nplej ntau ntau xws li cov hmoov nplej, cov nqaij ci lossis cov zaub mov, tab sis lawv muaj cov hmoov txhuv nplej siab ntau dua li lwm cov zaub.

Piv txwv li, ib nrab-qhov loj qhov cub ci (138 grams) muaj 24,8 grams hmoov txhuv, lossis 18% los ntawm qhov hnyav.

Qos yaj ywm yog ib qho zoo rau kev noj zaub mov kom zoo vim tias lawv yog qhov muaj txiaj ntsig zoo ntawm cov vitamins C, vitamin B6, folate, potassium thiab manganese (50).

Ntsiab lus: Txawm hais tias cov qos yaj ywm muaj cov hmoov txhuv nplej siab ntau dua piv rau cov zaub feem ntau, lawv kuj tseem muaj cov vitamins thiab minerals ntau. Yog vim li cas cov qos yaj ywm tseem yog ib feem zoo ntawm kev noj zaub mov kom zoo.

Rau hauv qab Kab

Cov hmoov txhuv yog cov khoom noj tseem ceeb hauv cov khoom noj thiab yog qhov tseem ceeb ntawm ntau cov khoom noj muaj txiaj.

Hauv cov khoom noj uas niaj hnub no, cov zaub mov uas muaj cov hmoov txhuv nplej siab hloov tau zoo heev thiab hle ntawm lawv cov khoom noj muaj fiber ntau thiab noj haus. Cov khoom noj no suav cov hmoov nplej ua kom zoo, bagels thiab cornmeal.

Txhawm rau kom muaj kev noj qab haus huv zoo, taw rau koj qhov kev nkag ntawm cov zaub mov no.

Cov pluas noj uas muaj lub hnub qub ntau tau txuas nrog rau kev muaj feem mob ntshav qab zib, mob plawv thiab nce phaus. Ib qho ntxiv, lawv tuaj yeem ua rau cov ntshav qab zib kom nrawm nrawm thiab tom qab ntawd poob qis.

Qhov no tseem ceeb heev rau cov neeg muaj ntshav qab zib thiab ntshav qab zib, vim tias lawv lub cev tsis tuaj yeem tshem cov suab thaj hauv cov ntshav.

Ntawm qhov tod tes, tag nrho, kev siv cov khoom tsis txawv ntawm cov hmoov txhuv nplej siab xws li hmoov nplej hmoov nplej, oats, qos yaj ywm thiab lwm yam uas tau teev saum toj no yuav tsum tsis txhob zam. Lawv yog cov peev txheej zoo ntawm fiber ntau thiab muaj ntau yam vitamins thiab minerals.