Video: Kuv puas tuaj yeem noj prunes nrog ntshav qab zib?
2024 Tus sau: Michael Samuels | [email protected]. Kawg hloov kho: 2023-12-16 01:44
Lawv pab tiv thaiv hom 2 mob ntshav qab zib thiab rog
Prunes thiab plums muaj cov fiber ntau soluble uas pab ua kom cov ntshav qab zib nyob ruaj khov. Soluble fiber nyob rau hauv prunes pab koj zoo siab tom qab noj mov, uas tau tiv thaiv kev noj ntau dhau thiab hnyav ntxiv tom ntej
Thiab cov lus nug yog, prunes puas nce ntshav qab zib?
Thib ob, prunes muaj qhov qis glycemic index. Qhov no txhais tau tias lawv tsa qabzib ( qab zib ) qib hauv koj ntshav maj mam. Zam kev spikes hauv koj ntshav qab zib ntau ntau , uas tau tshwm sim los ntawm cov khoom noj uas muaj qhov ntsuas glycemic siab, tau pab kom koj qab los noj mov.
Ib sab saum toj no, muaj pes tsawg prunes ib hnub twg tuaj yeem noj ntshav qab zib? Piv txwv li, koj ua tau noj ob qho tag nrho plums lossis peb me me qhuav prunes rau tib 15 grams carbohydrates. Yog koj noj Raws li glycemic Performance index (GI) - qhov ntsuas ntawm npaum li cas qee yam khoom noj ua rau koj cov ntshav qab zib - cov txiv hmab txiv ntoo feem ntau zoo vim tias lawv cov fiber ua rau lawv qis ntawm qhov ntsuas.
Ib yam li ib tug yuav nug, puas yog prunes qhuav tsis zoo rau cov ntshav qab zib?
Lawv tuaj yeem pab txo koj cov ntshav qab zib txawm tias muaj carbs siab, plums thiab prunes tsis tshwm sim ua rau cov ntshav qab zib nce ntau tom qab lawv noj (18, 19). Dab tsi ntxiv, haus txiv hmab txiv ntoo zoo li plums thiab prunes yog txuam nrog kev pheej hmoo qis ntawm hom 2 mob ntshav qab zib (21).
Cov neeg mob ntshav qab zib puas tuaj yeem noj tau txiv tsawb?
Nqa tawm. Txiv tsawb yog cov txiv hmab txiv ntoo muaj kev nyab xeeb thiab muaj txiaj ntsig zoo rau cov neeg nrog mob ntshav qab zib rau noj nyob rau hauv qhov nruab nrab uas yog ib feem ntawm kev noj zaub mov zoo, tus kheej txoj kev npaj noj haus. Ib tus neeg nrog mob ntshav qab zib yuav tsum suav nrog cov zaub tshiab, cog zaub hauv cov zaub mov noj, xws li txiv hmab txiv ntoo thiab zaub. Txiv tsawb muab ntau cov khoom noj khoom haus tsis ntxiv ntau calories.
Pom zoo:
Kuv puas tuaj yeem noj tag nrho cov nplej nplej nrog ntshav qab zib thaum cev xeeb tub?
Cov zaub mov muaj cov hmoov txhuv nplej siab: Peb tsis tau hais tias poj niam cev xeeb tub uas muaj ntshav qab zib thaum cev xeeb tub yuav tsum hla cov carbohydrates xws li qos yaj ywm, nplej zom, mov dawb thiab qhob cij dawb kiag li, tab sis koj yuav tsum txwv lawv, ua ke nrog cov carbohydrates thiab cov rog, thiab sim xaiv tag nrho cov nplej thiab/lossis cov ntawv nplua nuj fiber ntau xwb
Kuv puas tuaj yeem noj chips nrog ntshav qab zib thaum cev xeeb tub?
4. Khoom noj txom ncauj. Yog tias koj xav tau khoom noj txom ncauj thaum koj muaj ntshav qab zib thaum cev xeeb tub, xaiv cov mis tsis muaj qab zib los yog mis tsawg, cov txiv ntseej tsis muaj qab hau, noob, txiv hmab txiv ntoo thiab veg es tsis txhob kib, chips, ncuav qab zib thiab qhob noom xim kasfes. Tab sis saib koj qhov ntau thiab tsawg tseem - nws yuav pab koj saib xyuas koj qhov hnyav
Muaj pes tsawg tus txiv ntoo qab zib tuaj yeem noj ntshav qab zib?
Cov zaub mov muaj txiaj ntsig zoo ntawm cov zaub mov carbohydrates suav nrog zaub tsis muaj hmoov nplej, txiv hmab txiv ntoo, nplej tag nrho, thiab taum. Cherries yog qhov kev xaiv, tab sis nws yog ib qho tseem ceeb los saib xyuas koj qhov loj me. Raws li Lub Koom Haum Saib Xyuas Kev Mob Ntshav Qab Zib Hauv Tebchaws Askiv, ib feem me yog 14 txiv ntoo qab zib (zoo ib yam li 2 txiv hmab txiv ntoo kiwi, 7 txiv pos, lossis 3 apricots)
Cov neeg mob ntshav qab zib puas tuaj yeem noj khoom qab zib?
Cheese thiab Whole-Grain Crackers Lawv yog cov khoom noj txom ncauj zoo yog tias koj muaj ntshav qab zib. Thaum cov crackers tuaj yeem muaj cov carbohydrates ntau, cov rog hauv cov cheese thiab fiber hauv cov crackers tuaj yeem tiv thaiv lawv los ntawm kev nce koj cov ntshav qab zib (10, 11, 44, 45). Txhawm rau zam cov khoom xyaw no, ib txwm xaiv cov crackers ua nrog 100% cov nplej tag nrho
Puas yog cov dej qab zib noj tau zoo nrog ntshav qab zib?
Diet soda thiab ntshav qab zib Tswj cov ntshav qab zib yog lub hom phiaj niaj hnub rau cov neeg mob ntshav qab zib hom 1 thiab hom 2. Yog tias koj ua haujlwm khaws koj cov piam thaj hauv cov ntshav los yog tswj koj qhov hnyav, koj tuaj yeem xaiv cov dej qab zib noj. Tsawg hauv calories thiab qab zib, haus dej qab zib zoo li yog lwm txoj hauv kev zoo rau cov dej qab zib