Skim Mis Raug Tshem Tawm Rau Ntau Yam Ntxiv Rau Ib

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Skim mis nyuj ib txwm zoo li qhov kev xaiv pom tseeb, txoj cai? Nws muaj tib cov vitamins thiab cov as -ham zoo li mis nyuj tag nrho, tab sis tsis muaj tag nrho cov rog. Thaum uas tej zaum yuav yog ib qho kev xav ib ntus, tsis ntev los no ntau thiab ntau cov kev tshawb fawb qhia tias mis nyuj muaj rog yog qhov zoo dua rau cov khoom tsis muaj rog. Qhov tseeb, qee qhov kev tshawb fawb qhia cov neeg uas haus cov mis nyuj uas muaj roj ntau dua thiab muaj kev pheej hmoo tsawg dua rau kev mob ntshav qab zib, ib yam nkaus, raws li kev tshawb fawb tshiab luam tawm hauv phau ntawv journal. Kev ncig.

Tuft University cov kws tshawb fawb tau saib cov ntshav ntawm 3,333 tus neeg laus hauv lub sijhawm 15 xyoo. Hloov tawm, cov neeg uas tau siv cov khoom noj muaj roj ntau dua, xws li mis nyuj tag nrho (cim los ntawm qib siab dua ntawm cov lej tshwj xeeb hauv lawv cov ntshav) muaj 46 feem pua ​​qis dua kev pheej hmoo mob ntshav qab zib thaum lub sijhawm kawm ntawv dua li cov uas muaj qib qis dua ntawm cov biomarkers . Thaum lub mechanism ntawm ua li cas rog txo txoj kev pheej hmoo ntawm kev mob ntshav qab zib tseem tsis tau meej, kev sib txheeb yog ib qho tseem ceeb, thiab ntawm qhov yooj yim tshaj plaws, tuaj yeem qhia tias mis nyuj muaj roj puv puv ntau dua, yog li koj yuav noj tsawg dua hauv ib hnub, siv tsawg dua calories tag nrho . (Xav tau cov zaub mov noj qab nyob zoo, muaj roj ntau dua? Sim cov 11 Cov Khoom Noj Qab Haus Huv Noj Qab Haus Huv Noj Qab Haus Huv Yuav Tsum Muaj.)

Skim mis nyuj kuj tseem siab dua ntawm glycemic Performance index (GI) ntau dua li cov mis nyuj tag nrho los ntawm tsib lub ntsiab lus, uas tuaj yeem piav qhia vim li cas nws cuam tshuam nrog kev pheej hmoo ntawm ntshav qab zib ntau dua. GI yog ntsuas ntsuas sai npaum li cas cov carbohydrates zom zom mus rau hauv cov piam thaj hauv lub cev thiab yog li ntawd koj cov piam thaj hauv ntshav nce lossis poob sai npaum li cas. Ntxiv rau, koj puas paub tias kev haus mis nyuj skim tuaj yeem cuam tshuam rau koj cov tawv nqaij, ib yam? Ib txoj kev tshawb fawb xyoo 2007 luam tawm nyob rau hauv American Journal of Clinical Nutrition pom tias kev noj zaub mov qis-GI tuaj yeem pab tshem pob txuv, thiab kev noj zaub mov GI siab tuaj yeem cuam tshuam kev tsim cov collagen (collagen ua rau koj saib hluas).

Tsis tas li ntawm lub rooj tsav xwm nrog cov rog siab yog Nitin Kumar, MD, kws kho mob hauv Harvard tau kawm tiav uas yog pawg thawj coj-ntawv pov thawj hauv tshuaj rog, uas hais tias txoj kev tshawb fawb tsis ntev los no tshaj tawm hauv Kev ncig "nyob rau hauv txoj kab nrog lwm tus uas qhia pom qhov sib txawv ntawm cov rog mis rau cov ntshav qab zib, thiab cov kev tshawb fawb cuam tshuam uas qhia tias cov mis nyuj rog tuaj yeem cuam tshuam nrog qhov hnyav nce me ntsis," qhov kev hloov pauv tseem ceeb hauv kev coj los ntawm cov neeg ua kua mis nyuj ntawm 80's thiab 90's.

Yog li nrog cov khoom siv mis nyuj muaj roj ua lub cev zoo heev, peb xav tsis thoob vim li cas tsoomfwv txoj kev noj zaub mov noj cov lus qhia ntawm MyPlate tseem qhia tias muaj mis nyuj tsawg lossis tsis muaj rog ua ib feem ntawm kev noj zaub mov zoo. "Qhov tseem ceeb nrhiav hauv Kev ncig kawm-tias cov mis nyuj rog tuaj yeem tiv thaiv qhov tshwm sim ntawm ntshav qab zib-yuav tsum tau lees paub ua ntej txoj cai hloov pauv, "hais tias Kumar." [Qhov no] tuaj yeem siv los qhia kev kawm yav tom ntej. "

Peb yuav tsum tsis txhob cia siab tias tsoomfwv yuav hloov pauv raws li qhov me me (tab sis loj hlob!) lub cev ntawm kev tshawb fawb ASAP, tab sis nws zoo li kev thawb rau cov khoom noj muaj roj puv hauv daim npav. "Muaj ntau cov tswv yim pom zoo txog kev poob phaus thiab kab mob metabolic uas tsis yog los ntawm kev tshawb fawb, thiab ntau cov lus dab neeg yuav raug tshem tawm vim tias cov tshuaj niaj hnub no ua lub teeb pom kev li cas lub cev ua haujlwm cov as -ham thiab yoog raws kev noj zaub mov hloov pauv thiab poob phaus, "Kumar ntxiv. Yog li thaum koj yeej yuav tsum tsis txhob hloov kho koj cov zaub mov txhua zaus ib qho kev tshawb fawb tshiab tawm, nws yog qhov ncaj ncees hais tias koj tuaj yeem (thiab yuav tsum) mus ua ntej thiab muaj cov mozzarella appetizer thiab ncuav txhua yam mis nyuj uas koj xav tau hauv koj lub tais tom ntej. ntawm oatmeal. Koj tseem tuaj yeem sim hauv ib qho ntawm Chocolate Smoothies Koj Yuav Tsis Ntseeg Tias Muaj Kev Noj Qab Nyob Zoo.

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