Cov Zaub Mov Tsis Zoo Tshaj Plaws Uas Yog Cov Khoom Noj Ntawm Cov Hmoov Txhuv Nplej Siab

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Carbohydrates tuaj yeem faib ua peb pawg loj: qab zib, fiber ntau thiab hmoov txhuv nplej siab.

Hmoov txhuv nplej siab yog cov feem ntau siv hom carbohydrate thiab ib qho tseem ceeb ntawm lub zog rau ntau tus neeg. Feem ntau cov khoom siv yog cov zaub ua kom siav thiab cov qoob loo cag.

Cov hmoov txhuv nplej siab tau muab cais ua cov zom zaws tshwj xeeb vim tias nws muaj ntau cov piam thaj molecules txuas ua ke. Kev lig kev cai, cov khoom xyaw carbohydrates yog pom tias cov kev xaiv ua kom muaj txiaj ntsig zoo dua. Cov hmoov txhuv nplej zuj zus tso cov ntshav qab zib hloov ua rau nws nce siab. Ntau lub hnub qub ntawd yog neeg lim hiam. Lawv tuaj yeem ua rau nce siab ntxiv ntawm koj cov piam thaj hauv ntshav, txawm tias lawv tau txwv kom yog cov khoom noj sib txawv.

Qhov no yog vim ntau siv lub hnub qub ua kom zoo nkauj yog tsis pub yuav luag txhua yam khoom noj haus thiab tshuaj fiber. Cias rau, lawv muaj cov calories tag nrho thiab muab cov txiaj ntsig kev noj haus me. Ntau cov kev tshawb fawb tseem qhia tau tias kev noj zaub mov ntau nyob rau hauv cov tshauv tau zoo txuam nrog kev phom sij ntawm hom 2 mob ntshav qab zib, mob plawv thiab nce phaus.

Ntawm no yog cov npe ntawm ob peb cov zaub mov muaj cov hmoov txhuv nplej siab ntaulos ntawm qhov twg nws yog qhov zoo nyob deb.

1. Pob kws hmoov nplej (74%)

Pob kws hmoov nplej yog hom hmoov nplej uas muab tau los ntawm kev sib tsoo pob kws qhuav. Nws yog yam tsis muaj gluten, uas txhais tau tias nws muaj kev noj qab haus huv yog tias koj muaj kab mob celiac. Txawm hais tias pob kws muaj qee cov as-ham, nws yog qhov muaj txiaj ntsig zoo ntawm carbohydrates thiab hmoov txhuv nplej siab. Ib lub khob (159 g) muaj 126 grams ntawm carbohydrates, ntawm uas 117 grams (74%) yog cov hmoov txhuv nplej siab. Yog tias koj xaiv hom pob kws, xaiv cov nplej ua ke. Txwv tsis pub nws poob qee cov tshuaj fiber thiab cov khoom noj muaj txiaj ntsig.

2. Cov khaub noom xim ntawm cov mov Krispies (72.1%)

Krispies mov yog zaub mov nrov ua los ntawm cov nplej zom. Nws yog tsuas yog kev sib xyaw ua ke ntawm cov mov thiab cov qab zib muab tshuaj txhuam ua rau hauv cov kua nplej ua cov ntaub ntawv. Lawv feem ntau muaj cov vitamins thiab cov nplua nuj. Ib ooj (28 grams) muaj ntau dua li 1/3 ntawm koj cov kev xav tau txhua hnub rau thiamine, riboflavin, hlau thiab vitamins B6 thiab B12. Txawm li cas los xij, Rice Krispies yog qhov tshwj xeeb cov hmoov txhuv nplej siab cov ntsiab lusCov. 28 gram ntawm cov khoom noj txom ncauj tau muaj 20.2 grams hmoov txhuv lossis 72.1% los ntawm qhov hnyav. Yog tias Krispies Rice nyob rau ntawm koj cov zaub mov noj txhua hnub, xav xaiv lwm txoj kev noj qab haus huv zoo rau koj.

3. Cov hmoov nplej (70%)

Ib khob (119 g) ntawm millet hmoov muaj 83 grams hmoov txhuv lossis 70% los ntawm qhov hnyav. Millet hmoov kuj tseem muaj gluten-dawb thiab nplua nuj nyob hauv magnesium, phosphorus, manganese thiab selenium. Pearl millet yog qhov feem ntau ntawm hom millet. Txawm hais tias pearl millet yog cov khoom noj khoom haus zoo heev, muaj qee cov pov thawj nws yuav cuam tshuam rau cov thyroid kev ua haujlwm. Txawm li cas los xij, cov kev tshwm sim hauv tib neeg tsis meej, yog li kev tshawb fawb ntxiv yog xav tau.

4. Cov hmoov nplej dawb (68%)

Cov noob nplej tseem muaj peb yam tseem ceeb. Lub txheej txheej sab nraud hu ua bran, cov kab mob yog qhov txuas ntxiv ntawm cov nplej, thiab cov endosperm yog nws cov zaub mov. Cov hmoov nplej dawb yog npaj los ntawm kev tshem cov ceg thiab kab mob, uas yog tag nrho ntawm cov as-ham thiab fiber. Qhov no tawm tsuas yog endosperm, uas yog ua rau cov hmoov nplej dawb. Feem ntau nws tsis muaj zaub mov zoo thiab feem ntau muaj cov calories uas tsis muaj. Ntxiv rau, qhov endosperm muab cov hmoov dawb dawb nrog cov hmoov txhuv nplej siab cov ntsiab lusCov. Ib khob (120 g) ntawm hmoov dawb muaj 81,6 grams hmoov txhuv lossis 68% los ntawm qhov hnyav.

5. Nplaum tawg (67.8%)

Cov kua qaub ua kom tawg yog cov khoom noj ua kua ziab kom qhuav ua rau cov hmoov txhuv ua kom tiav, cov poov xab thiab dej qab zib. Txawm hais tias cov ntsev zom khoom tawg qis muaj cov calories tsawg, lawv kuj muaj cov vitamins thiab minerals tsawg. Tsis tas li ntawd, lawv muaj cov hmoov txhuv nplej siab heev. Piv txwv li, ib qho kev muab tsib ntawm cov qauv ua muaj cov ntsev zom zaws (15 grams) muaj 11 grams hmoov txhuv lossis 67.8% los ntawm qhov hnyav. Yog tias koj nyiam ua ncuav, xaiv cov uas tau ua nrog 100% wholemeal hmoov nplej thiab cov noob.

6. Oats (57.9%)

Oats yog ib qho ntawm cov zaub mov zoo tshaj plaws uas koj tuaj yeem noj. Lawv muab cov txiaj ntsig zoo ntawm protein, fiber ntau thiab rog, nrog rau ntau qhov ntawm cov vitamins thiab minerals. Qhov no ua rau oats cov kev xaiv zoo rau kev noj tshais zoo. Tsis tas li ntawd, kev tshawb fawb qhia tias oats tuaj yeem pab koj kom poob phaus, txo qis ntshav qab zib thiab txo kev pheej hmoo ntawm kab mob plawv. Txawm hais tias nws yog ib qho ntawm cov zaub mov zoo tshaj plaws thiab zoo ntxiv rau koj cov kev noj haus, nws tseem muaj ntau cov hmoov txhuv nplej siab. Ib khob ntawm oats (81 g) muaj 46.9 grams hmoov txhuv lossis 57.9% los ntawm qhov hnyav.

7. Cov hmoov nplej dawb (57.8%)

Yees duab: Mariana Petrova Ivanova

Muab piv rau cov hmoov nplej ua kom zoo zoo, cov hmoov nplej wholemeal muaj txiaj ntsig zoo dua thiab muaj cov zaub mov qab tsawg dua. Qhov no ua rau nws txoj kev xaiv zoo dua. Piv txwv li, 1 tsp. (120 g) wholemeal hmoov nplej muaj 69 grams hmoov txhuv lossis 57.8% los ntawm qhov hnyav.

8. mov (28.7%)

Mov nplej yog cov zaub mov tseem niaj hnub siv hauv lub ntiaj teb. Nws tseem nyob nrog cov hmoov txhuv nplej siab cov ntsiab lus - tshwj xeeb hauv nws daim ntawv nyoos. Piv txwv li, 3.5 ooj (100 g) ntawm cov nqaij nyoos muaj 80,4 grams ntawm carbohydrates, ntawm uas 63.6% yog hmoov txhuv nplej siab. Txawm li cas los xij, thaum siav, cov ntsiab lus nplej siab poob qis. Nyob rau hauv qhov muaj tshav kub thiab dej, hmoov txhuv nplej siab nqus nqus dej thiab swell. Thaum kawg, qhov kev o no tawg qhov kev sib txuas ntawm cov hmoov txhuv nplej siab los ntawm cov txheej txheem hu ua gelatinization. Yog li ntawd, 3.5 ounces cov mov siav muaj tsuas yog 28.7% hmoov txhuv nplej siabvim tias mov siav ces muaj dej ntau.

9. Cov nplej zom (26%)

Cov nplej zom yog hom hom noodle uas feem ntau ua los ntawm durum nplej. Nws los nyob hauv ntau hom xws li spaghetti, nplej zom thiab fettuccine. Zoo li mov, nws muaj cov hmoov txhuv nplej siab tsawg dua thaum ua noj vim tias nws gelatinizes nyob rau hauv muaj cov tshav kub thiab dej. Piv txwv li, spaghetti qhuav muaj 62.5% hmoov txhuv nplej siab, thaum spaghetti siav tsuas muaj 26%.

10. Maize (18.2%)

Pob kws yog ib qho uas siv thoob plaws feem ntau hais. Nws tseem yuav muaj cov hmoov txhuv nplej siab ntau tshaj cov zaub.

Piv txwv li, 1 tsp. (141 g) pob kws nplej muaj 25.7 grams hmoov txhuv lossis 18.2% los ntawm qhov hnyav. Txawm hais tias nws yog zaub, pob kws yog zaub mov zoo thiab yog qhov ntxiv rau koj cov khoom noj kom zoo. Nws yog tshwj xeeb yog nplua nuj hauv fiber ntau, as Well as cov vitamins thiab minerals xws li phosphorus thiab potassium.

11. Qos Yajyig (18%)

Qos yaj ywm muaj kuab heev thiab yog cov khoom noj tseem ceeb hauv ntau yim neeg. Lawv feem ntau yog cov thawj cov khoom noj uas tuaj txog hauv siab thaum koj xav txog cov zaub mov muaj hmoov txhuv nplej siab. Qhov ntxim siab, cov qos yaj ywm tsis muaj cov hmoov txhuv nplej ntau ntau xws li cov hmoov nplej, nplej zom lossis zaub mov, tab sis lawv muaj ntau cov hmoov txhuv ntau dua li lwm cov zaub. Piv txwv li, cov qos yaj ywm nruab nrab (138 g) muaj 24,8 grams hmoov txhuv lossis 18% los ntawm qhov hnyav.

Qos yaj ywm yog ib qho zoo heev ntawm kev noj zaub mov kom zoo vim tias lawv yog qhov txiaj ntsig zoo ntawm cov vitamin C, vitamin B6, folic acid, potassium thiab manganese.

Cov hmoov txhuv yog cov carbohydrate tseem ceeb hauv zaub mov thiab yog qhov tseem ceeb ntawm ntau yam zaub mov. Hauv cov khoom noj uas niaj hnub cov zaub mov muaj cov hmoov txhuv nplej siab ntau zoo li yog ib feem ua kom zoo dua qub thiab cov khoom noj uas tsis muaj fiber ntau thiab noj haus. Cov zaub mov no suav nrog cov nplej ua kom zoo thiab cov hmoov nplej.

Txhawm rau kom muaj lub cev noj qab haus huv, sim txwv koj txoj kev noj zaub mov kom tsawg. Cov pluas noj muaj roj ntau nyob rau hauv chaw ua si tseem ceeb yog txuam nrog kev pheej hmoo mob ntshav qab zib, mob plawv thiab nce phaus. Ib qho ntxiv, lawv tuaj yeem ua rau cov ntshav qab zib thiab cov ntshav poob.

Qhov no tseem ceeb heev rau cov neeg muaj ntshav qab zib thiab ntshav qab zib, vim tias lawv lub cev tshem tsis tau cov ntshav qab zib kom zoo.