2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Tag nrho cov khob cij yog ib qho khoom noj muaj txiaj ntsig zoo tshaj plaws rau tib neeg, tsuav nws tau ua los ntawm cov khoom nyoos zoo thiab tsis yog nrog cov khoom xyaw tsis zoo xws li kev txhim kho, stabilizers thiab khaws cia. Los ntawm nws qhov, wholemeal yog lub ncuav rau cov hmoov nplej nrog txhua feem ntawm cov nplej tau siv. Nws yog qhov khoom noj khoom haus muaj txiaj ntsig hauv kev noj haus ntawm tus txiv neej niaj hnub.
Muaj cov txheeb cais hais tias kev noj ntawm hom noj qab haus huv, suav nrog wholemeal, yog ib qho ntawm feem ntau dynamically tsim niches ntawm kev ua lag luam. Cov hom kev tsis txaus siab nyob ntau dua 20% ntawm kev noj nyob hauv peb lub teb chaws, thaum 5 xyoo dhau los cov feem pua tsuas yog 5-6%.
Lub zog ntawm cov qhob cij wholemeal nyob rau hauv qhov tseeb tias nws tau ua los ntawm kev sib tsoo cov nplej, uas zais tag nrho cov natural fiber, vitamins, cov zaub mov thiab cov as-ham tseem ceeb rau lub cev thiab muab nws lub zog tsim nyog.
Nws muaj ntau hom cov mov ci tag nrho, tab sis qhov kev koom ua ke hauv txhua qhov yog qhov lawv tau npaj los ntawm cov nplej ntau ntau. Qee yam ntawm cov khoom lag luam yog sib xyaw nrog qhov feem pua ntawm cov hmoov txhuv nplej siab ntau thiab qhov feem pua tsawg ntawm cov hmoov dawb dawb. Txawm li cas los xij, tsuas yog 100% cov mov ci txhua lub hnub tuaj yeem lav txhua yam uas muaj txiaj ntsig zoo rau kev ua tiav cov nplej. Ntawm cov khoom lag luam muaj npe "tag nrho cov qoob loo" koj yuav pom - nplej cov nplej, txhuv nplej thiab multigrain tseem grain, nrog ntxiv cov ntau hom noob (flax, poppy, noob hnav, oats, thiab lwm yam), cov vitamins thiab fiber.
Cov mov ci tseem txawv ntawm lwm tus hauv nws txoj kev ntau lawm. Raws li txoj cai, zuaj cov nplej nplej, hu ua nplej mov nplej, yuav tsum tau ntxiv rau nws, yog li ua kom muaj kev tiv thaiv ntawm txhua yam ntawm cov nplej hauv lub ntuj sib xyaw. Feem ntau hom khob cij no tsis tshua ua, uas ua rau lawv nyob ze ze li sai tau rau qhov khoom ntuj.
Nyob hauv lub teb chaws Yelemees, cov cij txawm yog tsim nrog qhov sib ntxiv ntawm qhov tsawg kawg nkaus ntawm cov poov xab, uas yog tawm rau cov qaub nws tus kheej rau ob peb hnub ntawm qhov kub ntawm 25 degrees yam tsis muaj kev sib cuag nrog huab cua thiab tsuas yog ci. Qhov no muab cov khob cij npaj nyob rau hauv txoj kev no qab ntxiag thiab me ntsis qaub saj.
Feem ntau, qhob cij wholemeal muaj ib qho qab ntxiag saj thiab aroma, denser kev ntxhib los mos dua dawb thiab muaj ib puag ncig noo me ntsis. Cov qhob cij wholemeal zoo yuav tsum yog ua los ntawm hom hmoov nplej 1850. Hom hmoov nplej no thiab cov khoom lag luam tsim nrog nws muaj qis glycemic index, uas yog cov txiaj ntsig zoo rau cov neeg mob ntshav qab zib thiab cov uas xav kom poob phaus. Cov khob cij txhua yam suav hais tias yog cov khoom noj muaj roj.
Sau ua ke ntawm wholemeal qhob cij
Hauv 100 g cov mov ci tag nrho muaj qhov nruab nrab ntawm 54.6 g ntawm carbohydrates, 7.8 g ntawm protein, 0.2 g ntawm cov rog, ntau cov vitamins thiab li 100 txog 250 kcal rau ntau hom. Hauv tuam txhab ntau lawm cov mov ci tag nrho feem ntau siv twb tau hais txog cov mov nplej, noob hnav, poppy, flax, noob paj noob hlis, oats, taum pauv - 10%, kua qaub poov xab, malt extract, nias poov xab, kua ntsev iodized thiab ntau yam tsis tsim nyog (enzymes; tshuaj tiv thaiv kab mob - ascorbic acid C), emulsifier - sodium sterol lactate, calcium propionate) thiab lwm yam.
Ib qhov tseem ceeb carbohydrate muaj nyob rau hauv cov hmoov nplej tag nrho yog fiber (cellulose, hemicellulose, pectins, lignins, thiab lwm yam). Rau feem ntau, lawv indigestible los ntawm lub cev, tab sis muaj cov kev cai tswj ntawm kev ua haujlwm ntawm txoj hnyuv.
Tsis muaj fiber ntau nyob rau hauv lub cev predisposes nws mus rau kev pheej hmoo tiv thaiv kev rog, mob plab, ntev, hemorrhoids, mob cancer nyuv, hnyuv diverticula. Cov protein nyob hauv lub khob cij wholemeal sib npaug sib xyaw cov amino acid muaj pes tsawg leeg, lossis ua lwm yam lus hais, qhov zoo tshaj ntawm cov khoom noj protein tsawg.
Xaiv thiab khaws cia cov khaub noom wholemeal
Thaum xaiv cov mov ci tag nrho hauv khw muag khoom thawj txoj cai thiab theem pib yog saib xyuas cov ntsiab lus - dab tsi yog qhov feem pua ntawm hmoov nplej los ntawm sib tsoo cov nplej ntau, yog muaj lwm cov hmoov nplej ntxiv thiab dab tsi yog qhov tsis raug nyob hauv. Cov txheej txheem tom ntej no cuam tshuam txog kev ntxhib los mos ntawm lub khob cij - cov kws tshaj lij kuj pom zoo tias qhov tiag cov mov ci tag nrho tsis lub caij nplooj ntoo hlav hauv siab. Cov qhob cij uas cov xim tau siv zoo ib yam li txau ua npuas.
Ib qho yooj yim thiab ntse dua los xyuas qhov zoo ntawm cov khob cij koj yuav yog muab ib qho ntawm nws tso rau hauv dej khob. Yog tias lub khob cij muaj kas fes, caramel lossis lwm yam xim seem, dej yuav xim. Qhov zoo tshaj cov mov ci tag nrho tsis muaj xim dej.
Feem ntau lub txee lub neej ntawm lub ncuav yog qhia ntawm pob, tab sis nws feem ntau tshwm sim tias tom qab hnub tas sij hawm, lub khob cij tsis lwj. Nov kuj yog ib qho cim qhia tias nws muaj kev tiv thaiv sib txawv. Koj tuaj yeem khaws cov khoom noj kom ntev tshaj plaws ntawm lub ncuav hauv lub tub yees, thiab nws yuav tsum muab ntim rau hauv lub hnab ntawv.
Cov txiaj ntsig ntawm wholemeal qhob cij
Tag nrho cov khob cij yog cov zaub mov muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib. Nrog kev noj mov tsis zoo ntawm cov qhob cij wholemeal, poob phaus, txo qis cov ntshav qab zib, glycated hemoglobin, triglycerides thiab lwm yam kev qhia tau pom.
Cov tseem muaj nplej muaj peev xwm ua kom muaj kev cuam tshuam zoo rau quav tawv, nrog rau cov roj (cholesterol) ntau dhau, nws tawm hauv cov quav. Rau cov menyuam yaus tom qab muaj 3 xyoos nws raug nquahu kom pib haus nrog cov mov ci tag nrho, khoom noj khoom haus piav qhia. Ua cov zaub mov tiav, mov ci tiag thiab ntuj muaj txiaj ntsig muaj txiaj ntsig zoo rau lub siab, tswj cov zaub mov zoo, txhim kho kev zom zaub mov thiab muab ntau lub suab thiab lub zog. Txhua yam hauv no nws yog qhov yuav tsum tau ua kom zoo dua rau peb txoj kev xav zoo thiab kev ntseeg tus kheej.
Raug mob los ntawm tag nrho cov qhob cij
Txawm hais tias pab tau rau feem ntau, cov qhob cij wholemeal, tshwj xeeb tshaj yog yog tias tsis zoo, tuaj yeem muaj kev pheej hmoo rau cov neeg muaj ntshav qab zib thiab insulin rhiab heev. Yog vim li cas cov neeg mob ntshav qab zib yuav tsum tau ceev faj kom tsis txhob ntseeg cov khoom sau npe "cov tseem grain." Ntawm qhov tod tes, muaj qhov teeb meem ntawm fiber ntau, vim tias qee qhov nyiaj ntawm fiber ntau zoo rau lub cev thiab cov peristalsis, tab sis ntau cov fiber ntau tuaj yeem tshem cov zaub mov muaj nqis los ntawm lub cev.
Pom zoo:
Tag Nrho Tus Lej Piv Rau Lub Khob Cij Dawb - Uas Xaiv?
Coob tus neeg xav poob phaus, tab sis tsis paub tias lub khob cij yuav xaiv thaum noj zaub mov. Cov khw muaj ntau hom mov ci, los ntawm cov xim dawb, hom, tag nrho rau einkorn qhob cij, qhob cij taub, ncuav cij, noob thiab lwm yam. Feem ntau hauv cov khob cij muaj cov khoom ntxiv ntawm cov noob thiab tshuaj ntsuab, hauv lwm tus muaj txiv ntseej thiab txiv lws suav qhuav.
Hloov Cov Carbohydrates Thiab Cov Rog Rog - Tag Nrho Cov Txiaj Ntsig
Tsis ntev los no, ntau cov khoom noj tau raug tswj hwm, uas cog lus rau koj sai thiab lub txiaj ntsig ntev ntev. Lawv cia siab rau txo qee yam tshuaj thiab nce ntxiv ntawm lwm tus hauv peb cov zaub mov noj txhua hnub. Ib qho ntawm feem ntau thiab cov ncauj lus ntawm ntau qhov kev tsis sib haum yog qhov sib lub npe.
Ua Noj Koj Cov Zaub Mov Tom Tsev - Tag Nrho Cov Txiaj Ntsig Thiab Qhov Zoo
Nws tsis yooj yim dua los npaj koj cov zaub mov tom tsev , tshwj xeeb tshaj yog nyob rau lub muaj num ntau niaj hnub nyob rau hauv uas peb nyob. Nws tsuas yog ntuj uas neeg feem coob npau suav ua noj hauv tsev, tab sis qee zaus xwm txheej tsis pub nws.
Cov Dej Cawv - Txhais Tau Thiab Tag Nrho Cov Dab Neeg Hais Txog Nws Cov Keeb Kwm
Cov lus txhais ntawm dej cawv yog haus cawv txias los yog cawv haus kom xyaw nrog cov khoom tsw qab. Nov yog cov ntsiab lus dav dav, tab sis nws qhia txog kev coj ua niaj hnub ntawm kev hais txog yuav luag txhua qhov sib xyaw ua haus dej haus cawv.
Tsis Muaj Qab Zib Nyob Rau Hauv Khob Noom Thiab Khob Cij Muaj Los Ntawm European Commission
Qhov kawg ntawm kev ntxiv cov khoom qab zib rau cov khoom qab zib, biscuits thiab lwm yam kev sib nkag siab yog thov los ntawm European Commission. Seb qhov kev thov yuav raug pom zoo yuav dhau los ua kom pom tseeb tom qab kev xaiv tsa hauv European Parliament ib puag ncig thiab Food Committee.
