Cov Tib Neeg Mob Ntshav Qab Zib puas Muaj Kua Mis Dej Cawv?

Zoo Siab

• Cov kua txiv qab zib yog dab tsi?
• Qab zib cov ntsiab lus
• Puas tsim nyog koj haus nws yog tias koj muaj ntshav qab zib?
• Hauv qab kab

Cov kua txiv qab zib yog cov dej qab zib, cov dej qab zib uas feem ntau tau haus nyob rau hauv Is Nrias teb, Africa, thiab Asia.

Raws li cov dej haus no tau los ua ntau cov neeg tseem ceeb, nws tau muab coj los ua kev lag luam uas nyiam haus txhua yam muaj txiaj ntsig zoo rau kev noj qab haus huv.

Hauv tshuaj ntsuab Sab Hnub Tuaj, nws tau siv los kho mob siab, mob raum, thiab lwm yam kab mob ().

Tej zaum koj yuav ceeb thaum paub tias qee cov ntseeg nws yuav pab tau zoo rau cov ntshav qab zib.

Tshooj lus no piav qhia txog kua txiv qab zib zoo li cas thiab seb nws puas yog ib qho kev xaiv zoo rau cov neeg muaj ntshav qab zib - lossis ib tus neeg twg uas saib nws cov ntshav qab zib.

Cov kua txiv qab zib yog dab tsi?

Cov kua txiv qab zib yog cov kua qab zib, kua dej uas tau nyem los ntawm cov kab tsib. Nws feem ntau muag los ntawm cov neeg muag khoom hauv kev uas tov nws nrog txiv qaub lossis lwm yam kua txiv thiab muab nws hla dej khov rau cov dej qab haus.

Nws tau ua tiav los ua cov pas nrig qab zib, suab thaj xim av, zib suab thaj, thiab jaggery ().

Cov kab tsib kuj tuaj yeem siv los ua rum, thiab hauv Brazil nws tau muab zom thiab siv los ua cov cawv uas hu ua cachaça.

Dej qab zib suab thaj tsis yog qab zib. Nws muaj li ntawm 70-75% dej, txog 10-15% fiber, thiab 13–15% qab zib hauv daim ntawv ntawm sucrose - tib yam li cov suab thaj rooj ().

Qhov tseeb, nws yog qhov tseem ceeb ntawm feem ntau ntawm cov lus qab zib cov lus hauv ntiaj teb.

Hauv nws daim ntawv ua tiav, nws tseem yog qhov zoo ntawm phenolic thiab flavonoid antioxidants. Cov tshuaj tua kab mob no yog qhov laj thawj tseem ceeb uas qee cov neeg thov nws muaj txiaj ntsig kev noj qab haus huv (,,).

Vim tias nws tsis ua zoo li feem ntau cov dej qab zib, kua txiv kab qab zib tseem khaws nws cov vitamins thiab zaub mov.

Raws li nws tseem muaj electrolytes, xws li poov tshuaj, nws tau kawm rau nws cov teebmeem hydrating. Hauv kev tshawb nrhiav hauv 15 tus neeg caij tsheb kauj vab, cov kua txiv kab qab zib tau pom tias muaj txiaj ntsig zoo xws li kev haus dej haus hauv kev txhim kho kev qoj ib ce thiab lub cev qhuav dej ().

Tseem, nws tau nce qib cov neeg ncaws pob cov ntshav qab zib thaum lub sijhawm ua exercise. Nws cov txiaj ntsig tau cuam tshuam loj nrog nws cov ntsiab lus carb thiab nws lub peev xwm los khaws lub zog hauv koj cov leeg tom qab ua haujlwm ().

Cov kua txiv qab zib yog tsim los ntawm kev nias cov kua tawm hauv cov kab tsib. Nws yog cov tshuaj tiv thaiv kab mob thiab lwm yam khoom noj muaj txiaj ntsig, tab sis feem ntau ntawm cov neeg foob hauv nws cov txiaj ntsig kev noj qab haus huv tsis muaj txiaj ntsig.

Qab zib cov ntsiab lus

Txawm hais tias nws muab ntau cov as-ham, cov kua txiv qab zib tseem muaj cov suab thaj thiab carbs ntxiv.

1 khob (240-mL) muab rau (, 6):

• Cov calories: 183
• Cov protein ntau: 0 grams
• Rog: 0 grams
• Qab Zib: 50 grams
• Fiber ntau: 0–13 grams

Raws li koj tuaj yeem pom, tsuas yog 1 khob (240 mL) muaj lub nplawm 50 grams qab zib - qhov sib npaug ntawm 12 diav.

Qhov no yog ntau tshaj li 9 diav thiab 6 suab thaj suab thaj ntawm cov piam thaj ib hnub twg cov koom haum American Heart Association pom zoo rau txiv neej thiab poj niam, raws li ().

Cov kua txiv qab zib muaj qhov sib txawv ntawm cov tshuaj fiber. Qee yam khoom lag luam tsis muaj lossis tsuas yog kab, thaum lwm tus, suav nrog Sugarcane Island cov kua txiv qab zib, muaj txog 13 gram rau ib khob (240 mL).

Tseem, nws zoo tshaj yog tau txais cov ntoo los ntawm cov khoom noj cog ntau dua li cov dej qab zib. Yog tias koj xav tau ib qho dej haus muaj fiber ntau, nws yog qhov zoo tshaj yog xaiv cov hmoov fiber ntxiv tsis muaj qab zib ntxiv thiab sib tov nrog dej.

Qab zib yog carb uas koj lub cev zom zaws cov piam thaj. Ib co carb cov khoom noj thiab dej haus uas muaj ntau yuav tsa koj cov ntshav qab zib kom ntau, tshwj xeeb yog tias koj muaj lossis muaj kev pheej hmoo mob ntshav qab zib. Yog li, cov neeg mob ntshav qab zib yuav tsum saib xyuas lawv cov piam thaj kom zoo.

Txawm hais tias cov kua txiv kab tsib muaj qhov qis glycemic index (GI), nws tseem muaj lub siab glycemic load (GL) - lub ntsiab lus tias nws tau ua kom muaj kev cuam tshuam rau koj cov ntshav qab zib kom qis (,).

Thaum GI ntsuas sai npaum li cas cov khoom noj los sis dej haus nce cov ntshav qab zib, GL ntsuas tag nrho cov nyiaj hauv cov ntshav qab zib nce siab. Yog li, GL muab cov duab zoo tshaj ntawm cov kua txiv kab qab zib rau cov ntshav qab zib.

Cov kua txiv qab zib yog cov piam thaj ntau thiab nws muaj lub siab glycemic load txawm tias muaj glycemic qis. Yog li ntawd, nws cuam tshuam rau cov ntshav qab zib kom ntau.

Puas tsim nyog koj haus nws yog tias koj muaj ntshav qab zib?

Zoo li lwm yam dej qab zib cov piam thaj ntau ntau, cov kua txiv kab qab zib yog qhov kev xaiv tsis zoo yog tias koj muaj ntshav qab zib.

Nws cov piam thaj ntau yuav ua rau koj cov ntshav qab zib cov ntshav muaj piam sij. Yog li, koj yuav tsum zam qhov kev haus dej haus cawv no nkaus.

Thaum kev ntsuam xyuas-txoj kev tshawb fawb txog cov kab mob qab zib qhia tias nws cov polyphenol antioxidants tuaj yeem pab tsim cov qog hlwb ua cov kua dej ntau ntxiv - yam tshuaj uas tswj koj cov ntshav qab zib - cov kev tshawb fawb no yog yam ua ntej thiab tsis ua rau nws muaj kev nyab xeeb rau cov neeg muaj ntshav qab zib ().

Yog tias koj tseem nyiam haus dej qab zib, koj tuaj yeem siv cov txiv ntoo tshiab los txuas rau koj cov dej nrog ntuj qab zib.

Txawm hais tias qee qhov kev tshawb fawb hauv lub chaw kuaj mob uas tau qhia txog qhov cuam tshuam los tiv thaiv cov ntshav qab zib, cov kua txiv qab zib tsis yog cov dej haus uas tsim nyog rau cov neeg muaj ntshav qab zib.

Hauv qab kab

Kab tsib suab thaj yog ib qho dej haus uas tsis tau txiav tawm los ntawm cov kab tsib.

Thaum nws pab tau ntau yam tshuaj tua kab mob antioxidant, nws muaj qab zib heev. Qhov no ua rau nws xaiv tsis zoo rau cov neeg muaj ntshav qab zib.

Hloov cov kua txiv qab zib, xaiv cov kas fes tsis muaj qab zib, tshuaj yej, lossis dej haus nrog txiv hmab txiv ntoo. Cov dej haus no tseem tuaj yeem saj me me tsis tas yuav ua kom koj cov ntshav qab zib kom qis.