2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Carbohydrates sawv cev lub hauv paus tseem ceeb ntawm lub zog rau tib neeg lub cev. Lawv yog ib qho tseem ceeb tshaj plaws rau tib neeg lub cev. Carbohydrates ua cov haujlwm tseem ceeb hauv peb lub cev.
Qeeb carbohydrates lawv zoo zuj zus nyob rau lub sijhawm ntev dua thiab nqus tau qeeb dua. Hauv lub cev, cov carbohydrates qeeb yog nqus tau txog li ob lossis ob teev thiab ib nrab. Qhov no tsis tsim cov tshuaj insulin ntau dhau.
Qhov no tsis ua rau cov ntshav qab zib hloov pauv sai. Vim li ntawd lawv thiaj hu ua tsis muaj glycemic index carbohydrates.
Kev noj cov zaub mov carbohydrates qeeb pab tswj ntshav qab zib thiab txo kev tshaib plab.
Lub caij nyoog nqus ntawm cov carbohydrates qeeb zog muab cov kev ntsuas ntawm lub zog ntawm cov zaub mov ib txwm muaj.
Cov kws qhia zaub mov xav kom cov neeg muaj kev rog dhau los, kev mob ntshav qab zib thiab teeb meem ntawm lub plab pub ntawm carbs qeebCov. Qhov no yuav tsum dhau los ua lawv ib txwm ua rau lawv.
Noj ntau carbs qeeb kuj pom zoo thiab nws tseem tsim nyog rau cov neeg noj qab haus huv kiag li. Cov ncaws pob kuj nyiam qhov kev noj zaub mov kom tsawg.
Cov kws tshaj lij pom zoo kom noj cov carbohydrates qeeb thaum sawv ntxov thiab tav su.
Koj tuaj yeem yooj yim heev tau txais qeeb carbs txhua hnub. Lawv muaj nyob hauv ntau Khoom Noj.
Cov khoom noj nrog cov khoom noj hnyav yog cov khoom siv mis nyuj, zaub, txiv hmab txiv ntoo thiab cov khoom ua nplej tag nrho.
Khoom noj siv mis
Lawv sawv cev rau ntuj qhov ntawm qeeb qeeb carbohydratesCov. Cov khoom noj mis nyuj uas haum zoo tshaj plaws rau kev txais cov khoom noj ua si qeeb yog kua mis, skim mis, khoom noj siv mis uas tsis muaj qab zib thiab qab zib ntxiv rau.
Zaub
Peb tuaj yeem txais carbs qeeb ntawm cov zaub nram no - zaub cob pob, taum pauv, carrots, dos, kua txob liab, qos yaj ywm liab, txaij, txiv lws suav, zaub paj dawb, taum ntsuab, zaub xas lav.
Txiv Hmab Txiv Ntoo
Nrog qis glycemic Performance index yog cov txiv ntoo hauv qab no - pears uas koj xaiv, kiwi, txiv quav ntswv nyoos, txiv duaj, txiv apples, txiv kab ntxwv, txiv kab ntxwv qaub, prunes.
Tag nrho nplej
Cov roj qeeb qeeb muaj nyob hauv rye, oats, quinoa, spaghetti, oatmeal, barley, oat bran, tseem grain qhob cij thiab mov ci.
Pom zoo:
Cov Zaub Mov Muaj Nplua Nuj Nyob Hauv Fiber - Cov Phooj Ywg Ntawm Peb Txoj Kev Noj Qab Haus Huv
Cereals, legumes, txiv hmab txiv ntoo thiab zaub muaj fiber ntau yam tseem ceeb ntawm kev noj haus. Mov nplej, mov ci, hmoov nplej dawb, ua kom huv cellulose, uas muaj nyob hauv ntau hom qab zib, yog cov zaub mov "tuag" los ntawm cov khoom noj khoom haus pom, vim lawv tau poob ntau ntawm cov khoom noj muaj nyob hauv cov nplej.
Cov Zaub Mov Twg Yog Cov Nplua Nuj Nyob Hauv Cov Hlau?
Hlau ua lub luag haujlwm tseem ceeb hauv lub neej ntawm yuav luag txhua yam muaj sia. Cov hlau nkag rau tib neeg lub cev los ntawm cov khoom noj. Nws hloov tawm tias cov nplua nuj tshaj plaws hauv cov khoom muaj txiaj ntsig yog daim siab, nqaij, qe, legumes, qhob cij thiab semolina.
Cov No Yog Cov Zaub Mov Nplua Nuj Nyob Hauv Omega-3 Fatty Acids
Omega-3 fatty acids muaj infinitely ntau cov kev pab rau peb kev noj qab haus huv. Lawv txo qis cov roj (cholesterol) phem, pab ua haujlwm kom zoo hauv lub plawv thiab lub hlwb, saib xyuas peb cov hlab ntshav, txhim kho cov kab mob ntawm txhua lub cev thiab cov kab ke hauv peb lub cev.
Cov Zaub Mov Thiab Dej Haus Twg Yog Cov Nplua Nuj Nyob Hauv Polyphenols?
Qee cov txiv hmab txiv ntoo thiab zaub, nrog rau ntau lwm yam zaub mov thiab dej haus xws li chocolate, caw, kas fes thiab tshuaj yej, muaj cov polyphenols tseem ceeb. Lub peev xwm antioxidant ntawm polyphenols yog qhov tseeb vim li cas cov khoom lag luam muaj cov khoom no muaj lub koob npe zoo.
Celtic Ntsev: Cov Txiaj Ntsig Zoo Kawg Thiab Muaj Nplua Nuj Nyob Hauv Cov Zaub Mov
Ntuj Celtic hiav txwv ntsev yog qhov txawv ntawm ntau cov hom ua kom zoo dua cov ntsev ntawm lub lag luam. Refined ntsev tsis muaj cov zaub mov uas muaj txiaj ntsig zoo rau kev noj qab haus huv, thaum muaj Celtic ntsev muaj ntau. Tsis tas li ntawd, ua kom zoo zoo ntsev muaj cov tshuaj muaj kuab lom thiab kev ntxiv ntxiv los ntawm kev ua.
