Vim Li Cas Koj Lub Qab Zib Qab Zib Qab Zib Tsis Zoo Txhua Yam

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Hauv nws kem, Yuav Noj Li Cas, Refinery29's nyiam tus kws qhia noj zaub mov zoo Christy Harrison, MPH, RD pab koj ua li ntawd los ntawm kev teb cov lus nug txog zaub mov thiab khoom noj khoom haus uas tseem ceeb.

Yuav ua li cas noj tshais qab zib? Kuv tus kws kho mob acupuncturist ib zaug thuam kuv vim muaj txiv hmab txiv ntoo thiab oatmeal rau pluas tshais vim nws hais tias nws nce kuv cov ntshav qab zib thawj zaug thaum sawv ntxov.

Qhov no yog ib lo lus nug zoo, thiab kuv hnov ​​nws ntau los ntawm kuv cov neeg siv khoom. Cov lus teb luv yog tias tshais qab zib tsis yog "phem," tab sis nws tsuas yog tsis tas yuav ua rau koj xav tias koj zoo tshaj plaws.

Thaum tus kws kho mob acupuncturist tsis yog tus neeg zoo tshaj plaws los coj cov lus qhia zaub mov los ntawm (piv txwv li, kuv yuav tsis hu oatmeal thiab txiv hmab txiv ntoo "sugary," tiag tiag, tab sis ntau ntxiv rau tom qab), koj qhov yog tias noj kev pab ntawm carbohydrates ib leeg ua. ua rau koj cov ntshav qab zib nce sai dua yog tias koj muaj qee yam sib npaug, nrog cov protein, rog, lossis fiber ntau ntxiv rau cov carbohydrates.

Tias yog vim li cas thaum koj noj cov carbohydrates, koj lub plab zom zom zom lawv mus rau hauv hom suab thaj hu ua qabzib, uas yog thawj qhov chaw roj rau txhua yam koj lub cev xav tau. Qab zib yog ib hom carbohydrates. Qhov tseeb, txhua lub suab thaj yog carbohydrates-tab sis tsis yog txhua carbohydrates yog suab thaj (lwm hom tseem ceeb ntawm cov carbohydrates yog starches thiab fiber ntau). Feem ntau, cov piam thaj tau tawg rau hauv cov piam thaj sai dua li lwm hom carbohydrates, uas txhais tau tias lawv tau nqus mus rau hauv koj cov ntshav sai dua thiab tuaj yeem ua rau cov ntshav qab zib "spike" ua raws tom qab, yog tias noj ib leeg.

Qhov no txhais tau tias yog tias koj noj tshais qab zib tiag tiag, tej zaum koj yuav tsis xav tias muaj zog ntev. Tab sis, yog tias koj noj cov suab thaj nrog lwm cov khoom noj uas ua rau lawv qhov nqus tau qeeb, qhov kev sib tsoo-thiab-kev sib tsoo tuaj yeem zam tau. Noj, piv txwv li, koj noj tshais oatmeal-thiab-txiv hmab txiv ntoo. Tseeb, txiv hmab txiv ntoo muaj qee cov suab thaj hauv ntuj, tab sis nws kuj muaj qhov zoo ntawm cov fiber, uas pab txo qis ntshav qab zib. Ditto cov oatmeal, uas nyob hauv nws daim ntawv yooj yim feem ntau yog cov hmoov txhuv nplej siab thiab fiber ntau, tsis muaj suab thaj hlo li. Thiab txawm hais tias koj nchuav me ntsis suab thaj rau ntawm cov oatmeal dawb, noj ib pob khoom ntawm cov khoom qab zib, lossis yuav ib lub tais los ntawm koj lub tsev noj mov, koj cov oatmeal tseem tej zaum muaj suab thaj tsawg dua li cov cereal txias (uas tseem yog ib qho kev xaiv noj tshais zoo, yog qhov koj xav tau).

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