Cov khoom noj uas muab los ntawm cov pob kws , xws li paj kws, pob kws, ncej, tshuaj pleev thiab cov hmoov nplej, uas yog ua los ntawm qhuav thiab hauv av pob kws cov qoob loo, sib txawv hauv cov carb suav. Cov neeg txiav txim no tseem tawm ntawm cov zaub mov raws li cov zaub mov yog qhov zoo uas muaj nyob rau hauv cov khoom noj uas tsis muaj phom sij. Paj yeeb yog tsawg tsawg hauv cov carbs, tab sis kuj tsis txaus rau cov khoom noj haus. Cornmeal yog siab dua nyob rau hauv carbs tab sis yog ib qhov zoo me me ntawm cov zaub mov.
Lub ntsiab lus tseem ceeb heev.
Cov pob kws cog qoob loo yog ib nyom, thiab pob kws yuav suav tau tias yog lub qoob loo thaum siv rau nws cov kernels. Carb cov ntaub ntawv hais txog cov txiv hmab txiv ntoo tshiab, khov nab kuab los yog cov kaus poom hauv cov zaub tsis zoo li cov zaub sib txawv tshaj li cov pob kws qhuav.
Pob tawb, cov grits, polenta , thiab pob kws hmoov nplej tag nrho muaj cov nqi zoo sib xws ntawm carbohydrates. Lawv zoo li sib txawv dua los ntawm hom tshaj li ntawm hom.
| Khoom noj khoom haus raws li pob kws | Carbs, fiber, thiab calorie suav |
|---|---|
| 1/4 khob khob pob kws pob (li ib moog haujlwm) | 21 grams net carbs , 2 grams fiber, 111 calorie ntau ntau |
| 1/2 khob cov av ua siav | 18 grams net carbs, 1 gram fiber, 87 calories |
| 1 khob dej cua pob paj | 5 grams net carbs, 1 gram fiber, 31 calorie ntau ntau |
| 1 khob roj-pob paj kws | 5 grams net carbs, 1 gram fiber, 55 calorie ntau ntau |
| 1-ounce tortilla chips | 18 grams net carbs, 1 gram fiber, 138 calories |
Glycemic Index thiab Glycemic Load for Cornmeal thiab paj kws
Kev ntsuas glycemic ntawm cov khoom noj yog qhov qhia tias ntau npaum li cas thiab yuav ceev npaum li cas cov zaub mov nce tau koj cov ntshav qab zib.
Ob txoj kev tshawb fawb ntawm pob kws muaj qhov nruab nrab ntawm glycemic Performance of 68.
Kev ntsuas glycemic ntawm cov zaub mov muaj feem xyuam rau kev txhim kho glycemic, tiam sis yuav siv qhov loj me rau hauv koj tus account. Glycemic load ntawm ib tug yog qhov sib npaug ntawm kev noj 1 gram ntawm qabzib.
| Glycemic load ntawm cornmeal thiab paj kws |
|---|
| 1/4 khob cov pob kws pob kws li (ib moog haujlwm): 13 |
| 1/2 khob cov av ua si: 11 |
| 1 khob paj kws pob paj: 3 |
| 1-ounce tortilla chips: 1 |
Kev Noj Qab Haus Huv Ntawm Cov Pob Khoom Ua Khaub Ncaws
Tag nrho cov pob kws cornmeal yog ib qho chaw ncaj ncees ntawm thiamin thiab magnesium. Pob kws cov khoom ua los ntawm cov pob kws qhuav, xws li cov grits, polenta, thiab cov hmoov nplej kuj yog ib qhov chaw zoo ntawm cov vitamin B6 thiab folate .
Xaiv
Feem ntau cov pob kws ua khoom noj yog prepackaged raws li lawv muab tau los ntawm cov pob kws qhuav. Koj yuav nyuaj-nias kom nrhiav tau cov pob kws kernels tuaj tos koj tus kheej. Tau txais cov pob kws zoo tshaj plaws yog txhua yam txog qhov twg nws tuaj ntawm thiab seb nws yog stoneground lossis de-germinated. Stoneground yog tsawg dua kev ua haujlwm thiab yog li ntawd muaj ntau dua kev muab kev pab cuam thiab ib qho khoom plig zoo dua li de-germinated cornmeal. Txawm li cas los xij, qee cov khoom noj uas tau de-germinated yog muaj txiaj ntsig nrog ntxiv cov vitamins thiab minerals uas muab rau nws noj haus.
Khaws Cov Khoom Noj Uas Tshaj Pob Tseg
Pob zeb hauv av cornmeal yuav tsum tau txias tsis tshaj plaub lub hlis, tab sis de-germinated cornmeal yuav khaws cia rau hauv lub txee rau hauv ib qhov chaw txias qhuav txog li yim lub hlis. Pob txha kuj tseem tuaj yeem khov thiab kav ntev txog ob lub xyoos.
Polenta, yog ib qho zaub mov uas muaj suab thaj nyob rau hauv ltalis tau ua si rau hauv lub porridge ntau yam xws li cov grits, los yog nws muaj peev xwm kib, ci los yog grilled thiab muab tso rau hauv cov khaub ncaws thiab muab siv ua mov los yog ib sab zaub mov nrog nrog ntses, nqaij los yog stews.
Cov phom, xws li cov pob kws li niaj zaus, tuaj yeem khaws cia hauv qhov chaw txias qhuav, tab sis, thaum qhib qhov rooj, lawv yuav tsum tau xa mus rau lub thawv ntim cua lossis tag nrho cov pob yuav tsum ntxiv rau lub hnab ntim cov hnab zawm kom kaw tsis pub muaj kev tawg.
Yuav Ua Li Cas Lwm Cov Khoom Noj Qab Haus Huv Tshem Txog Carb-Wise?
Qee qhov kev xaiv muaj ntse dua lwm tus los ntawm kev xaiv cov zaub mov qes-carb. Pom cov zaub thiab cov noob txiv thiab cov noob kom zoo dua. Nqa nce lub tsheb yog cov txiv hmab txiv ntoo , cov txiv hmab txiv ntoo thiab cov khoom qab zib thiab cov mis thiab cov khoom noj siv mis .
Qhov chaw:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56, (2002).
USDA Tebchaws Cov Ntaub Ntawv Database rau Kev Siv, Tso Tawm 21.