Carbohydrates koj lub cev siv rau kev poob lub zog poob mus rau ob pawg ntawm suab thaj thiab starches. Ob qho no tau tawg cia rau hauv cov ntshav qab zib yooj yim hauv koj cov ntshav. Thaum fiber ntau kuj yog ib tug carbohydrate, nws tsis tawg thiab nws yog lig rau koj digestive noj qab haus huv. Tej zaum koj yuav xav txiav rov qab carbohydrates ua ib feem ntawm kev noj haus rau ntshav qab zib lossis tswj kev hnyav.
Cov zaub mov hauv carbohydrate muaj cov khoom noj thiab dej qab zib nram qab no.
High-Sugar Foods
Qab zib yuav siv tau los ntawm lub cev sai sai rau lub zog thiab tseem muaj kev cuam tshuam sai dua rau ntawm cov ntshav qab zib. Cov khoom noj no yog qhov chaw uas muaj suab thaj hauv koj cov khoom noj.
- Dej Haus : Cov dej qab zib muaj xws li txhua yam los ntawm cov dej qab zib kom flavored kas fes haus rau cov taub dej ntub dej. Kuj, cocktails yuav muaj suab thaj ntau. Thaum koj tab tom sim txiav rov qab rau cov carbs, koj yuav tsum tshawb nrhiav cov dej haus uas tsis muaj piam thaj . Flavored sparkling dej tuaj yeem ua rau lub zog tshiab. Yog tias koj feem ntau haus dej haus cawv, ua rau sib pauv ntawm no tuaj yeem ua qhov sib txawv ntawm koj cov khoom noj .
- Khoom noj qab zib: Ncuav mog qab zib, mis nyuj khov, khoom qab zib, thiab lwm yam khoom qab zib yog cov pom tseeb ntawm qab zib. Muaj cov recipes thiab cov tswv yim rau cov tsawg carb desserts kom koj tseem muaj koj ncuav mog qab zib, thiab nws noj, ib yam nkaus thiab.
- Cov Khoom Noj Uas Ntxiv Nrog: Cov qab zib muaj ntxiv rau ntau cov khoom noj vim hais tias tib neeg muaj lub qhov muag daj thiab nrhiav cov khoom noj uas muaj suab thaj rau lawv zoo dua. Koj yuav tau hloov cov txuj lom uas tsis tshua muaj nyob rau hauv cov carbs los ua qhov txawv. Cov zaub mov ua lag luam tau tuaj nrog ntau lub tswv yim los hais tias "qab zib." Rau ntawm daim ntawv qhia khoom noj, nrhiav cov suab thaj, zib ntab, thiab lwm cov khoom xyaw uas txhais tau ntxiv qab zib . Yog tias koj xav txiav kom qab zib , kos cov ntawv qhia txog khoom noj khoom haus txhua yam koj yuav. Yog tias cov khoom xyaw qab zib muaj nyob ze rau saum toj ntawm daim ntawv teev cov khoom noj khoom haus los sis yog tias muaj ntau tshaj ib qho hauv ib qho khoom noj twg, nws yog siab hauv carbs.
- Txiv Hmab Txiv Ntoo : Muaj ntau cov txiv hmab txiv ntoo nyob hauv qab zib, xws li kab tsuav thiab txiv kab ntxwv. Txiv hmab txiv ntoo qhuav muaj concentrated ntuj thaj thiab tej zaum yuav muaj ntxiv qab zib thiab. Cov txiv hmab txiv ntoo yuav tau ntim rau hauv qab zib syrup. Tab sis txiv hmab txiv ntoo yog ib feem ntawm kev noj zaub mov zoo thiab ntau yam muaj cov ntsiab lus fiber ntau thiab cov vitamins, yog li kos ib daim ntawv teev cov ntoo uas tsis tshua muaj peev xwm ua rau koj muaj peev xwm txaus siab nrog tsawg dua ntawm cov khoom qab zib.
High-Starch Khoom Noj
Nchuav yog qhov ntev ntawm cov kua qaub, yog li lawv tag nrho cov zawv zom rau hauv lub cev. Cov khoom noj ua hmoov txhuv nplej siab muaj xws li:
- Starchy Vegetables: Qos yaj ywm , qos yaj ywm muaj suab thaj, thiab pob kws yog cov piv txwv ntawm cov carb siab, zaub txhaws liab. Txoj kev ceev nrooj los xav txog seb cov zaub ua npau taws yog los ntawm hauv paus. Cov hauv paus zaub thiab noob yog feem ntau qhov siab tshaj plaws, ua raws li los ntawm cov txiv hmab txiv ntoo ntawm cov nroj tsuag, nrog stems thiab nplooj ua qis tshaj. Tab sis muaj qis-carb zaub koj xaiv tau los ntawm ib feem ntawm cov nroj tsuag. Cov zaub ua tau yog ib qhov chaw zoo ntawm fiber ntau.
- Hmoov: Cov khoom noj uas muaj hmoov nplej, nrog rau qhob cij, crackers, doughnuts, khoom qab zib, ncuav qab zib, thiab cov ncuav qab zib yog siab hauv cov hmoov txhuv nplej siab. Qhov no yog qhov tseeb ntawm cov noob qoob loo zoo li, tab sis tsis muaj tseeb ntawm cov ntoo uas ua los ntawm noob txiv lossis noob, xws li hmoov nplej almond.
- Tag Nrho Nplej: Cov nplej, barley, oats, quinoa, thiab lwm cov nplej tseem muaj cov hmoov txhuv nplej siab.
- Legumes: Taum thiab taum mog yog siab hauv starch, tab sis nws qeeb dua , tshwj xeeb tshaj yog tias cov taum tsis muaj kaus poom los yog cov ntshiab.
Qhov phem tshaj ntawm qhov phem
Cov khoom noj uas phem tshaj plaws uas koj muaj peev xwm noj tau yog cov uas tau ua tiav. Qhov no muaj xws li cov pluas tshais thiab cov khoom noj uas muaj hmoov dawb los sis lwm yam carbohydrates uas tau muab cais cia . Nws zoo dua qub kom tau koj cov zaub mov los ntawm cov khoom noj tag nrho dua li ib yam khoom tsim tawm.