Lemons thiab Mob Ntshav Qab Zib: Lawv Puas Yuav Tsum Nrog Hauv Koj Cov Khoom Noj?

Zoo Siab

• Txheej txheem cej luam
• Cov neeg puas muaj ntshav qab zib noj tau cov txiv qaub?
• Glycemic Performance index thiab txiv qaub
• Citrus txiv hmab txiv ntoo fiber ntau thiab cov ntshav qab zib
• Citrus thiab rog
• Vitamin C thiab ntshav qab zib
• Sab sij huam ntawm txiv qaub
• Nqa Nyiaj

Txheej txheem cej luam

Txiv qaub muaj ntau yam khoom noj muaj txiaj ntsig, nrog rau:

• Tshuaj vitamin A
• Vitamin C
• poov tshuaj
• calcium
• tshuaj nplaum

Ib lub txiv qaub nyoos tsis muaj lub qhov tawv ib puag ncig:

• 29 calories
• 9 gram carbohydrates
• 2.8 grams ntawm kev noj haus fiber
• 0.3 gram roj
• 1.1 gram ntawm cov protein

Txawm hais tias cov txiaj ntsig no, qee cov zaub mov tseem xav tau noj kom zoo yog tias koj muaj ntshav qab zib. Cov txiv qaub puas yog ib tus? Nyeem rau kom paub seb cov txiv qaub tuaj yeem cuam tshuam li cas rau cov neeg muaj ntshav qab zib thiab tej yam uas yuav tsum nco ntsoov.

Cov neeg puas muaj ntshav qab zib noj tau cov txiv qaub?

Yog lawm, koj tuaj yeem noj cov txiv qaub yog tias koj muaj ntshav qab zib. Qhov tseeb, American Diabetes Association (ADA) teev cov txiv qaub ua ntshav qab zib superfood.

Txiv kab ntxwv tseem nyob hauv ADA cov npe dag noj khoom haus. Txawm hais tias txiv qaub thiab txiv kab ntxwv muaj kwv yees li qub ntawm carbs, txiv qaub muaj suab thaj tsawg dua.

Glycemic Performance index thiab txiv qaub

Glycemic index (GI) yog qhov qhia pom tias cov khoom noj cuam tshuam rau qib ntshav qab zib li cas. Nws tau ntsuas ntawm qhov ntsuas los ntawm 0 txog 100, nrog 100 yog cov piam thaj ntshiab. Qhov ntau dua GI ntawm cov zaub mov, qhov ntau dua cov ntshav qab zib muaj qhov sib thooj.

Cov kua txiv qaub, thaum noj nrog rau cov zaub mov uas muaj GI siab, tuaj yeem ua kom cov hloov pauv cov hmoov nplej rau cov piam thaj, yog li ua rau cov zaub mov qis GI.

Citrus txiv hmab txiv ntoo fiber ntau thiab cov ntshav qab zib

Txawm hais tias yooj yim ua nrog txiv kab ntxwv qaub thiab txiv kab ntxwv ntau dua li txiv qaub thiab txiv qaub, nws zoo dua rau noj tag nrho cov txiv ntoo uas tsis nyiam haus cov kua txiv nkaus xwb.

Thaum koj noj cov txiv, koj tau txais txiaj ntsig ntawm cov txiv ntoo muaj fiber ntau. Cov tshuaj fiber ntau tuaj yeem ua rau kom cov ntshav qab zib kom nqus tau, uas tuaj yeem pab cov ntshav qab zib.

Citrus thiab rog

Raws li kev tshawb nrhiav xyoo 2013, cov khoom siv xyoob ntoo ntawm cov txiv ntoo ua ke tuaj yeem pab txhawb kev tiv thaiv thiab kho kev rog.

Cov neeg muaj rog rog feem ntau yuav muaj ntshav qab zib ntau vim tias nws tau ntxiv lub cev ua rau lub cev muaj peev xwm siv cov insulin kom tswj tau ntshav qab zib.

Vitamin C thiab ntshav qab zib

Txawm hais tias yuav tsum muaj kev tshawb fawb ntxiv, cov pov thawj qhia tau tias cov vitamin C yuav muaj qhov zoo rau ntshav qab zib. Ntawm no yog cov kev tshawb fawb hais li cas:

• Ib qho me me pom tias noj 1,000 milligrams ntawm vitamin C rau 6 lub lis piam yuav pab txo kev pheej hmoo ntawm tus mob ntshav qab zib hom 2 los ntawm kev txo cov ntshav qab zib thiab lipid.
• Kev tshawb nrhiav xyoo 2014 tau pom tias xav tau cov tshuaj vitamin C ntxiv rau cov neeg muaj ntshav qab zib ntau dua.
• Ib qho kev xav tias kev noj zaub mov noj haus vitamin C tuaj yeem ua lub luag haujlwm tiv thaiv kabmob ntshav qab zib hom 2.

Sab sij huam ntawm txiv qaub

Txawm hais tias cov txiv qaub muaj ntau cov txiaj ntsig kev noj qab haus huv, muaj qee yam kom nco ntsoov:

• Cov kua txiv qaub yog acidic thiab tuaj yeem yaig txha hniav laus.
• Txiv qaub tuaj yeem ua rau kub siab dua.
• Txiv qaub yog lub ntuj tso pa tso.
• Txiv qaub tev muaj oxalates, uas nyob rau hauv ntau dhau tuaj yeem ua rau calcium oxalate raum pob zeb.

Yog tias koj tau ntsib kev mob tshwm sim me me, txwv lossis zam qhov koj noj txiv qaub thiab kua txiv qaub. Mus ntsib koj tus kws kho mob txhawm rau ua tej yam mob tshwm sim, xws li mob raum.

Nqa Nyiaj

Nrog rau qhov muaj ntau ntawm cov vitamin C thiab soluble fiber, ntxiv rau GI tsawg, txiv qaub tuaj yeem muaj qhov chaw hauv koj cov zaub mov noj, txawm hais tias koj muaj ntshav qab zib lossis tsis.

Yog tias koj muaj ntshav qab zib thiab xav tias yuav nce koj cov txiv qaub ntxiv, tham nrog koj tus kws kho mob lossis tus kws noj zaub mov noj kom paub tseeb tias nws tau txiav txim siab zoo rau koj lub zwj ceeb tam sim no.