Nws puas haum rau cov neeg muaj ntshav qab zib kom noj cov pos nphuab?

Zoo Siab

• Kuv puas tuaj yeem noj cov txiv pos nphuab?
• Noj rau kev sim
• Cov zaub mov ntsiab lus
• Npuas
• Cov vitamins thiab minerals
• Lub glycemic Performance index yog dab tsi?
• Lwm yam txiv hmab txiv ntoo
• Kev noj zaub mov zoo rau ntshav qab zib
• Noj qab haus huv strawberry zaub mov txawv
• Thaum tham nrog ib tus pro
• Hauv qab kab

Tej zaum koj twb tau hnov ​​tsawg kawg yog ib qho tswvyim hais ua ntsig txog ntshav qab zib thiab zaub mov noj. Tej zaum lawv tau qhia koj tias koj yuav tsum tsis txhob qab qab zib, lossis tias koj tsis tuaj yeem noj txiv hmab txiv ntoo.

Tab sis thaum nws muaj tseeb tias koj yuav tsum tau txwv qee yam khoom noj, txiv hmab txiv ntoo tsis yog ib qho ntawm lawv.

Yog lawm, cov zaub mov qab zib tuaj yeem ua kom koj cov ntshav muaj piam thaj ntau ntau. Txawm li cas los xij, kev noj cov txiv hmab txiv ntoo cuam tshuam rau cov qib qabzib txawv dua li kev noj cov ncuav qab zib chocolate lossis khaub noom. Nws muaj txhua yam ua nrog rau cov zaub mov muaj txiaj ntsig thiab ua kom zoo nkauj ntawm cov zaub mov sib txawv.

Yog li, yog tias koj yog tus kiv cua loj cov txiv pos nphuab, koj tsis tas yuav muab cov txiv no - lossis cov txiv ntoo tso rau hauv dav dav - kom txhawm rau. Noj cov txiv pos nphuab thiab lwm cov txiv ntoo yog qhov tseem ceeb rau kev noj zaub mov zoo. Ntxiv rau, txiv pos nphuab tsis muaj calories ntau thiab yog ib qhov chaw zoo los tiv thaiv antioxidant, fiber, thiab lwm yam txiv ntoo.

Tab sis yog tias koj muaj ntshav qab zib, nws tseem tseem ceeb kom nkag siab qhov uas cov txiv no cuam tshuam txog ntshav qab zib.

Kuv puas tuaj yeem noj cov txiv pos nphuab?

Yog tias koj muaj ntshav qab zib, koj tseem tuaj yeem noj cov khoom qab zib xws li khoom qab zib, ncuav qab zib, thiab mis nyuj khov. Tab sis cawv yog qhov tseem ceeb los tiv thaiv cov ntshav muaj ntshav qab zib kom khov.

Txiv pos nphuab tsis yog ua rau qab thiab qab dua, tab sis lawv yog qhov kho tau zoo tshaj vim tias lawv qab zib tuaj yeem txaus rau koj cov hniav qab zib.

Noj rau kev sim

Ceev faj ntawm cov tais diav uas yuav zoo li tsis muaj teebmeem dua li lawv, tsuas yog vim lawv suav nrog txiv pos nphuab.

Qee cov khoom noj qab zib, xws li cov ncuav qab zib thiab cov cheesecakes, suav nrog cov txiv pos nphuab ua toppings. Txawm li cas los xij, ntau cov khoom qab zib tsis tau hais txog mob ntshav qab zib, vim tias cov ntsiab lus qab zib txhua yam yuav ua rau muaj ntshav qab zib ntau ntxiv.

Cov zaub mov ntsiab lus

Noj cov txiv pos nphuab ib leeg yog qhov muaj kev noj qab nyob zoo vim tias cov txiv hmab txiv ntoo muaj calories tsawg. Qhov nruab nrab, ib khob txiv pos nphuab muaj li 46 calories.

Qhov no yuav pab tau yog tias koj tab tom saib koj qhov hnyav. Tswj lub cev noj qab nyob zoo tuaj yeem txo cov ntshav qab zib kom txaus thiab pab koj txo cov teeb meem ntshav qab zib.

Npuas

Txiv pos nphuab kuj yog qhov zoo ntawm cov fiber. Ib khob ntawm tag nrho, txiv pos nphuab tshiab muaj txog 3 gram (g) ntawm fiber, lossis kwv yees li 12 feem pua ​​ntawm kev pom zoo noj txhua hnub.

Kev noj haus fiber ntau yog qhov tseem ceeb yog tias koj muaj ntshav qab zib vim tias nws pab txo qhov nqus ntawm cov suab thaj. Tsis tsuas yog cov fiber ntau txhim kho koj cov ntshav qab zib cov ntshav, tab sis nws tuaj yeem pab koj lub siab ntev. Qhov no tseem ua rau muaj kev tswj hwm qhov hnyav.

Cov vitamins thiab minerals

Lwm yam zoo ntawm cov zaub mov muaj txiaj ntsig thiab cov vitamins nyob hauv cov txiv pos nphuab suav nrog vitamin C thiab magnesium.

Raws li kev tshawb fawb, magnesium tuaj yeem txhim kho insulin tsis kam, txo qhov kev pheej hmoo ntawm ntshav qab zib hom 2 thiab txhim kho kev tswj ntshav qab zib.

Ntxiv rau, cov vitamin C tau txuas nrog rau kev pheej hmoo tsawg dua ntawm kev muaj ntshav qab zib hom 2, thiab nws yuav pab txo cov ntshav qab zib kom tsawg tom qab noj mov. Cov tshuaj antioxidant hauv vitamin C kuj tseem yuav pab txo qee yam kev mob ntshav qab zib, xws li ntshav siab.

Lub glycemic Performance index yog dab tsi?

Thaum txiav txim siab uas cov txiv hmab txiv ntoo noj thiab txwv, koj yuav xav paub qhov twg lawv nyob qib glycemic.

Lub glycemic Performance index Qib carbohydrates raws li sai npaum li cas lossis qeeb lawv nce cov ntshav qabzib hauv cov qib. Cov neeg mob ntshav qab zib feem ntau tau noj zaub mov nrog cov glycemic load tsawg, nrog rau cov txiv hmab txiv ntoo uas tsis muaj glycemic.

Txiv pos nphuab poob rau hauv pawg no, vim cov txiv hmab txiv ntoo tsis muaj suab thaj sai. Koj tuaj yeem noj lawv yam tsis muaj kev txhawj xeeb txog ntshav qab zib qhov xwm txheej loj.

Paub txog glycemic load ntawm ntau yam zaub mov muaj txiaj ntsig zoo. Nws tuaj yeem pab koj txiav txim siab seb yuav noj dab tsi.

Lwm yam txiv hmab txiv ntoo

Txawm hais tias cov txiv hmab txiv ntoo tsis txwv txiav rau cov neeg muaj ntshav qab zib, nco ntsoov tias qee cov txiv hmab txiv ntoo muaj lub siab glycemic dua li lwm tus. Tab sis txawm tias cov txiv hmab txiv ntoo nrog cov glycemic siab dua yog OK ua rau muaj kev cuam tshuam.

Noj mauv, piv txwv li. Nws tau qib siab ntawm lub glycemic Performance index, tab sis nws muaj ib qho qis ntawm kev zom zaub mov carbohydrates. Qhov no txhais tau tias koj yuav tsum noj ntau ntau cov txiv ntoo uas ua rau nws muaj qhov tsis zoo rau koj cov ntshav qab zib.

Tsis tas li, nws yog ib qho tseem ceeb kom paub tias glycemic Performance index ntsuas sai npaum li cas cov zaub mov ua rau koj cov piam thaj hauv ntshav nce siab. Nws tsis yog suav nrog kev noj zaub mov zoo ntawm cov khoom noj.

Yog li, thaum khoom noj yuav qis qis ntawm glycemic Performance index, nws yuav yog cov muaj roj ntau dua - thiab tsis yog qhov kev xaiv zoo tshaj yog tias koj tab tom saib xyuas kom muaj lub cev noj qab haus huv.

Kev noj zaub mov zoo rau ntshav qab zib

Kev noj zaub mov zoo yog qhov tseem ceeb thaum tswj xyuas qhov hnyav thiab tswj koj cov ntshav qab zib. Nws yog txhua yam txog kev tshuav nyiaj li cas. Qhov no suav nrog kev noj cov khoom noj muaj txiaj ntsig, nrog rau:

• cov nqaij ntshiv
• txiv hmab txiv ntoo
• zaub
• cov tseem nplej
• legumes
• cov khoom noj muaj roj tsawg

Koj yuav tsum tau txwv tsis pub haus dej lossis zaub mov nrog cov rog thiab qab zib ntxiv. Yog tias koj tsis paub meej tias yuav noj dab tsi, koj tus kws kho mob tuaj yeem qhia cov neeg noj zaub mov kom pab koj ua lub phiaj xwm noj zaub mov zoo.

Raws li cov, kwv yees li 45 feem pua ​​ntawm koj cov calories yuav tsum yog los ntawm carbohydrates.

Feem ntau ntawm cov poj niam tuaj yeem haus peb peb pluas mov carbohydrates ib pluas noj, thaum tus txiv neej tuaj yeem haus tau txog tsib zaug los ntawm ib pluag noj. Ib qho ua haujlwm muaj 15 g ntawm carbohydrates.

Thaum noj khoom txom ncauj kom nyob nruab nrab ntawm cov pluas noj, txwv koj cov carbs txog 15 g. Ib khob txiv pos nphuab poob hauv qhov ntau, yog li koj tuaj yeem txaus siab rau cov khoom noj txom ncauj no uas tsis cuam tshuam rau koj cov ntshav qab zib ntau dhau.

Noj qab haus huv strawberry zaub mov txawv

Yog lawm, noj txiv pos nphuab yuav tau txais kev thau tom qab ib pliag. Ntawm no yog saib ob peb cov lus qhia txog kab mob ntshav qab zib hauv cov neeg nyiam ntshav qab zib los ntawm American Diabetes Association sim lub lim tiam no. Txhua daim ntawv qhia muaj nyob rau hauv 15 g ntawm carbohydrates.

• txiv qaub txiv ntoo khob
• khov yogurt txiv hmab txiv ntoo pops
• txiv hmab txiv ntoo thiab almond smoothie
• txiv hmab txiv ntoo thiab cheese kebabs
• txiv mab txiv ntoo puv puv pancake

Thaum tham nrog ib tus pro

Nws yog ib qho tseem ceeb uas yuav tau saib xyuas koj cov ntshav qabzib kom tsis so thiab yuav tsum noj tshuaj ntshav qab zib raws li qhia. Qee yam kev pauv hloov hauv lub neej kuj tseem tuaj yeem pab koj tswj hwm koj cov ntshav qab zib, xws li:

• tswj lub cev noj qab nyob zoo
• txiav kev haus luam yeeb
• qoj ib ce tsis tu ncua
• noj zaub mov kom zoo

Yog tias koj muaj teeb meem ua kom koj cov piam thaj hauv ntshav nyob rau hauv qhov muaj txiaj ntsig zoo, sab laj nrog koj tus kws kho mob. Koj yuav tau kho koj cov tshuaj kho ntshav qab zib. Koj tus kws kho mob tuaj yeem xa koj mus ntsib tus kws qhia txog ntshav qab zib lossis tus kws qhia noj zaub mov.

Hauv qab kab

Cov neeg muaj ntshav qab zib tuaj yeem noj txiv pos nphuab thiab ntau hom txiv hmab txiv ntoo. Txiv mab txiv ntoo yog ib qho tseem ceeb ntawm kev noj zaub mov zoo, tab sis qhov tseem ceeb yog noj zaub mov kom muaj txiaj ntsig ntawm txiv hmab txiv ntoo, zaub, cov rog tsis muaj roj, thiab cov nplej kom ntau.