Oatmeal thiab Ntshav Qab Zib: Qhov Ua Tau thiab Tsis Ua

Zoo Siab

• Oatmeal
• Pros ntawm oatmeal rau ntshav qab zib
• Cons ntawm oatmeal rau ntshav qab zib
• Ua thiab tsis txhob oatmeal thiab ntshav qab zib
• Tus ua
  
• Cov tsis
  
• Lwm cov txiaj ntsig kev noj qab haus huv ntawm oatmeal
• Cov nqa mus

Txheej txheem cej luam

Ntshav qab zib yog yam mob metabolic uas cuam tshuam qhov uas lub cev tsim ua lossis siv insulin. Qhov no ua rau nws nyuaj los tswj ntshav qab zib kom nyob hauv kev noj qab nyob zoo, uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm cov neeg muaj ntshav qab zib.

Thaum tswj ntshav qab zib, nws yog ib qho tseem ceeb uas tswj hwm kev noj zaub mov kom ntau hauv ib qho kev zaum, vim tias carbs cuam tshuam ncaj qha rau cov piam thaj hauv ntshav.

Nws tseem yog ib qho tseem ceeb rau xaiv cov khoom noj muaj txiaj ntsig zoo, muaj cov roj carbon fiber ntau dua qhov ua kom zoo thiab ua tiav cov carbs nrog ntxiv qab zib. Carb cov hom phiaj tsim nyog yuav tsum txiav txim siab ntawm ib leeg ib leeg nrog kev pab ntawm koj tus kws kho mob.

Qhov no txhais tau tias koj noj dab tsi tseem ceeb heev. Noj zaub mov uas muaj tshuaj fiber ntau thiab khoom noj muaj txiaj ntsig tab sis tsis muaj rog thiab qab zib tsis zoo tuaj yeem pab tswj kev noj qab haus huv cov ntshav qab zib, nrog rau koj txoj kev noj qab haus huv tag nrho.

Oatmeal muab cov txiaj ntsig zoo rau cov txiaj ntsig kev noj qab haus huv thiab tuaj yeem yog ib qho zoo mus rau zaub mov noj rau cov neeg muaj ntshav qab zib, tsuav yog muaj feem tswj tau. Ib khob ntawm oatmeal siav muaj kwv yees li 30 grams carbs, uas tuaj yeem haum rau cov phiaj xwm kev noj zaub mov zoo rau cov neeg muaj ntshav qab zib.

Oatmeal

Oatmeal tau ntev li ib txwm muaj cov khoom noj ua tshais. Nws tau ua ntawm oat groats, uas yog oat kusels nrog husks raug tshem tawm.

Nws ib txwm ua los ntawm kev txiav steel (lossis txhoov), dov, lossis "nrawm" oat tshis. Cov txheej txheem ntau oats yog, xws li cov ntaub ntawv ntawm oats sai, cov oats sai sai yog zom thiab cov ntshav qab zib sai tuaj yeem muaj peev xwm nce ntxiv.

Oatmeal feem ntau yog ua kua nrog kua thiab ua kom sov, feem ntau nrog ntxiv-zoo xws li txiv ntoo, khoom qab zib, lossis txiv hmab txiv ntoo. Nws tuaj yeem ua rau tom ntej thiab rov qab sawv ntxov rau kev noj tshais sai thiab yooj yim.

Vim tias oatmeal muaj qis glycemic index, nws yuav zoo dua rau lwm txoj kev xaiv noj tshais, xws li zaub mov txias nrog ntxiv qab zib, khob cij nrog ntxiv jelly lossis pancakes nrog kua phoov.

Cov uas muaj ntshav qab zib tuaj yeem kuaj xyuas cov ntshav piam thaj tom qab ntau hom khoom noj tshais kom pom tias cov ntshav qab zib tau li cas.

Oatmeal tseem tuaj yeem txhawb nqa kev noj qab haus huv, uas yog qhov tseem ceeb vim tias cov neeg muaj ntshav qab zib feem ntau muaj kab mob plawv.

Pros ntawm oatmeal rau ntshav qab zib

Ntxiv cov oatmeal rau koj cov zaub mov kom pab tswj ntshav qab zib tau muaj txiaj ntsig thiab qhov zoo. Qhov zoo ntawm ntxiv oatmeal rau koj txoj kev noj haus ntshav qab zib muaj xws li:

• Nws tuaj yeem pab tswj ntshav qab zib, ua tsaug rau cov txiaj ntsig hauv nruab nrab mus rau cov ntsiab lus fiber ntau thiab qis glycemic index.
• Nws lub siab-muaj kev noj qab haus huv vim nws cov tshuaj fiber ntau thiab qhov tseeb nws tuaj yeem txo cov roj (cholesterol).
• Nws tuaj yeem txo qhov xav tau ntawm kev txhaj tshuaj insulin thaum noj tam li lwm cov khoom noj carbohydrate-pluas tshais.
• Yog hais tias ua noj ua ntej, nws tuaj yeem noj zaub mov sai thiab yooj yim.
• Nws muaj fiber ntau me ntsis, ua rau koj lub siab tag nrho ntev dua thiab pab tswj lub cev hnyav.
• Nws yog qhov khoom ua tau zoo ntawm lub zog ntev.
• Nws tuaj yeem pab tswj kev zom zaub mov.

Cons ntawm oatmeal rau ntshav qab zib

Rau ntau tus neeg mob ntshav qab zib, kev noj oatmeal tsis muaj ntau yam kev tsis pom zoo. Noj oatmeal tuaj yeem nce qib ntshav qab zib ntau ntau yog tias koj xaiv oatmeal nrawm nrawm nrog ntxiv suab thaj, lossis haus ntau dhau ib zaug.

Oatmeal tuaj yeem muaj cov kev tsis zoo rau cov neeg uas muaj lub plab zom mov, uas yog ncua plab zom mov. Rau cov uas muaj ntshav qab zib thiab gastroparesis, cov fiber nyob hauv oatmeal tuaj yeem ua rau lub plab tsis zoo.

Ua thiab tsis txhob oatmeal thiab ntshav qab zib

Oatmeal tuaj yeem yog ib qho zoo ntxiv rau koj cov zaub mov kom pab tswj ntshav qab zib. Tshwj xeeb tshaj yog tias koj siv nws los hloov lwm cov khoom siv high-carb, cov qab zib cov tshais xaiv.

Thaum ntxiv oatmeal rau koj txoj kev noj haus ntshav qab zib, muaj ob peb yam yuav tsum nco ntsoov:

Tus ua

1. Ntxiv cov txiv kab ntxwv, txiv ntoo, lossis txiv ntoo.
2. Xaiv cov khoom qub lossis cov hlau hlais.
3. Siv mis lossis muaj dej tsawg.
4. Ntxiv ib tablespoon ntawm txiv ntoo butter rau ntxiv protein thiab tsw.
5. Npaj siv Greek yogurt rau cov protein, calcium, thiab vitamin D boost.

Muaj ob peb yam koj tuaj yeem ntxiv rau hauv koj daim ntawv npaj oatmeal kom nce cov txiaj ntsig kev noj qab haus huv zoo ntawm oatmeal.

Thaum noj cov oatmeal, ntawm no yog qhov koj yuav tsum ua:

• Noj nws nrog cov protein lossis cov rog rog xws li qe, txiv ntoo butter, lossis Greek yogurt. Ntxiv 1-2 diav ntawm taum pecans, walnuts, lossis almonds tuaj yeem ntxiv cov protein thiab cov rog rog, uas tuaj yeem pab ntxiv rau koj cov ntshav qab zib kom khov.
• Xaiv cov khoom qub lossis cov hlau hlais. Cov kev xaiv no muaj cov tshuaj fiber ntau soluble, uas pab tswj ntshav qab zib kom zoo dua qub thiab kev ua kom tsawg mus rau txoj kev zom zaub mov.
• Siv cov cinnamon. Cinnamon puv nrog tshuaj antioxidants, muaj cov khoom ua lub zog tiv thaiv, thiab tuaj yeem pab txo qis kev pheej hmoo ntawm kab mob plawv. Nws kuj tseem tuaj yeem txhim kho qhov tsis hnov ​​lus zoo rau insulin thiab yuav pab txo qis cov ntshav qab zib.
• Ntxiv berries. Txiv hmab txiv ntoo kuj tseem muaj tshuaj tua kab mob antioxidant thiab cov zaub mov zoo thiab tuaj yeem ua lub ntuj tso kua qab zib.
• Siv cov mis uas tsis muaj rog, mis tsis muaj kua taum, lossis dej. Siv cov rog uas tsis muaj rog lossis kua taum pauv tuaj yeem nce cov zaub mov ntxiv yam tsis muaj cov rog rog rau zaub mov ntau. Dej yog qhov zoo dua rau qab zib los yog cov mis nyuj muaj roj ntau dua rau cov neeg ua kom txo cov calories thiab cov ntsiab lus rog. Txawm li cas los xij, nco ntsoov tias cov mis nyuj siv yuav tsum tau suav rau kev noj haus carb tag nrho rau koj cov pluas noj. Yim ooj mis ib txwm muaj kwv yees li 12 gram carbs.

Cov tsis

1. Tsis txhob siv cov kaus poom lossis khoom qab zib zoo rau lub ntsej muag.
2. Tsis txhob ntxiv cov txiv ntoo qhuav lossis qab zib tshaj - txawm tias qab zib txawm yog zib ntab.
3. Tsis txhob siv lee.

Thaum noj cov oatmeal, ntawm no yog qhov koj yuav tsum tsis txhob ua:

• Tsis txhob siv khoom ua ntej lossis khoom noj oatmeal nrog ntxiv cov khoom qab zib. Instant thiab flavored oatmeal muaj ntxiv qab zib thiab ntsev. Lawv kuj muaj tsawg soluble fiber ntau. Xaiv cov khoom noj kom zoo rau oatmeal.
• Tsis txhob ntxiv cov txiv ntoo qhuav ntau dhau. Tsuas yog ib tug tablespoon ntawm cov txiv hmab txiv ntoo qhuav tuaj yeem muaj cov khoom noj muaj carbohydrates ntau. Nco ntsoov ntawm koj cov feem.
• Tsis txhob ntxiv cov khoom qab zib hauv caloric ntau dhau. Cov neeg feem ntau ntxiv qab zib, zib ntab, piam thaj xim av, lossis kua qab zib rau oatmeal. Cov no tuaj yeem txhim kho cov ntshav qabzib hauv qib siab. Koj tuaj yeem ruaj ntseg ntxiv tsis tau-lossis cov qab zib uas muaj calorie tsawg.
• Txwv lossis tsis txhob siv cov lee. Siv ob qho dej, kua mis, lossis mis nyuj tsis muaj roj los ua oatmeal.

Lwm cov txiaj ntsig kev noj qab haus huv ntawm oatmeal

Ntxiv rau cov ntshav qab zib thiab cov txiaj ntsig kev mob plawv-oatmeal, nws tuaj yeem pab nrog:

• tej roj
• kev tswj xyuas lub cev hnyav
• daim tawv tiv thaiv
• txo txoj kev pheej hmoo mob hnyuv plab

Kev ua thiab oatmeal uas tsis tau txais thiab tsis muaj qab hau yog maj mam zom, txhais tau tias koj yuav nyob ntev dua. Qhov no tuaj yeem pab nrog ua kom yuag thiab lub hom phiaj tswj kev hnyav. Nws kuj tseem tuaj yeem pab tswj cov tawv nqaij pH, uas tuaj yeem txo qhov mob thiab khaus.

Cov nqa mus

Thaum npaj kom raug, oatmeal muaj ntau yam zoo uas tuaj yeem muaj txiaj ntsig rau ib tus neeg. Cov uas muaj ntshav qab zib yuav tau txais txiaj ntsig los hloov lwm cov kua zaub ua kom tshiab zoo thiab qab zib. Raws li nrog txhua qhov kev ua kom tau carbohydrate, yuav tsum xyuam xim rau qhov ntau thiab tsawg.

Koj tuaj yeem pib hnub nrog kev noj mov uas tswj tau ntshav qab zib kom zoo thiab muab lub hauv paus rau lub zog ntev. Nws kuj tseem yuav pab txhim kho koj lub plawv kev noj qab haus huv. Los ntawm kev xaiv cov tshuaj ntxiv, oatmeal tuaj yeem yog qhov zoo tshais thaum koj tseem nyob nrog ntshav qab zib.

Yuav tsum saib xyuas koj cov piam thaj hauv ntshav tas mus li saib seb oatmeal cuam tshuam koj li cas. Txhua tus neeg mob ntshav qab zib sib txawv. Nco ntsoov nrog koj tus kws kho mob tham ua ntej yuav hloov kho cov kev noj haus tseem ceeb. Kev cias noj zaub mov noj kuj tseem tuaj yeem pab nrog npaj pluas noj kom tau raws li koj cov kev xav tau tshwj xeeb.