Refined carbohydrates, los yog refined carbs, yog cov khoom siv grain uas tau ua los ntawm cov khw muag khoom noj khoom haus kom tag nrho cov qoob loo tsis lawm. Qhov txheej txheem los yog cov txheej txheem milling tshem tawm kev noj haus fiber, vitamins, thiab lwm yam minerals. Yog hais tias cov as-ham muab ntxiv rov qab rau hauv, cov roj refined lossis refined carbohydrates yog hu ua cov khoom cog.
Dab tsi yog Txhaum Cai Carbohydrates?
Nyob rau hauv ntau qhov chaw noj haus, koj hnov cov kws txawj tham txog kev txhim kho nplej los yog kho carbs.
Qhov no tuaj yeem ua rau lub sijhawm tsis meej pem vim hais tias lo lus "kho" suab zoo. Tab sis lub ntsiab lus ntawm refined carbohydrates yog lo qhia. Cov khoom noj kom zoo dua tuaj yeem yog ib feem ntawm kev noj zaub mov zoo, tab sis yuav tsis yog qhov kev xaiv zoo tshaj plaws.
Cov neeg ua zaub mov feem ntau ua kom zoo dua lossis ua tiav cov nplej kom tsim tau cov khoom noj khoom haus uas muaj lub zom thiab tsis zoo. Cov khob cij dawb yog ua los ntawm cov hmoov nplej dawb thiab yog ib qho piv txwv ntawm cov khoom noj khoom haus refined carbohydrate. Cov qhob cij dawb yog softer thiab yooj yim dua noj cov hmoov nplej ploj tag nrho thiab coob tus neeg siv yuav nyiam qhov saj thiab kev ntxhib los mos.
Yog li ntawd, khob cij dawb tsis zoo dua li cov khob cij? Nws tuaj yeem ua tau. Cov zaub mov ua lag luam yuav ntxiv cov khoom noj kom rov qab ua cov roj carbohydrates zoo li cov qhob cij dawb kom "muaj txiaj ntsig" cov khoom noj muaj txiaj ntsim zoo. Koj yuav pom cov lus "enriched hmoov nplej" los yog ua rau cov khoom noj tau zoo tshaj plaws " ntawm cov zaub mov noj, tiam sis cov carbohydrates tsis zoo kuj tsis muaj lub cev muaj fiber ntau-cov khoom noj uas yog muab los ntawm cov noob tsis txhu.
Raws li USDA, cov khoom noj muaj txiaj ntsig zoo tuaj yeem muab qee yam kev noj haus zoo, tab sis tsis yog thaum peb overeat lawv. Cov khoom noj uas muaj feem xyaw carbohydrate mas feem ntau muaj calorie ntau ntau thiab muaj cov rog thiab ntxiv suab thaj (hu ua "SoFAS"). Lub koom haum pom zoo tias koj hloov cov caring refined nrog cov zaub mov tseem grain rau kev noj qab haus huv.
Refined Carbohydrates List
Ntau txoj kev ua tiav carbohydrates yog qhov chaw ntawm cov khoom siv roj ua kom zoo. Koj yuav pom ntau yam ntawm cov khoom nyob rau hauv cov khoom noj khoom haus ntawm lub khw muag khoom noj thiab tseem nyob hauv aisles uas muaj cov khoom noj txom ncauj thiab khoom noj khoom haus.
Cov Chaw Uas Txhim Kho Carbohydrates (Sau)
- Pasta (tshwj xeeb tshaj yog dawb pasta)
- Dawb mov
- Mov cov khoom noj txom ncauj
- Crackers
- Khoom qab zib
- Koob noom
- Bagels
- Donuts
- Muffins
- Mos hmoov qhob cij
- Qab zib pob kws
- Ci desserts
- Pastries
- Pizza ua khob noom cookie
- Hamburger los yog kub dev buns
- Pancakes
- Waffles
Tsis tag nrho cov khoom noj rau hauv daim ntawv no yuav muaj cov nplej txhu. Qhov zoo tshaj plaws kom paub yog xyuas seb cov khoom xyaw uas sau hauv qab Nutrition Truthts Label . Luam theej rau daim ntawv teev cov khoom xyaw nram qab no. Yog tias koj pom tias cov zaub mov muaj cov hmoov nplej zoo, ces cov carbohydrates tau muab kho kom zoo.
Yuav ua li cas txiav rov qab rau Refined Carbohydrates
Yog li cas koj txiav rov qab rau koj kom tsawg ntawm refined carbs los txhim kho koj txoj kev noj qab haus huv? Thawj kauj ruam yog txheeb xyuas lawv ntawm koj cov khoom noj. Raws li koj tuaj yeem pom los ntawm daim ntawv teev kev kho mob nkeeg, lawv yuav nkaum rau qhov chaw uas koj yuav tsis xav txog. Piv txwv li, cov qhob cij dawb dawb yog zaum tshaj plaws los ntawm kev kho cov carbs. Koj tuaj yeem paub ua kom muaj kev noj qab haus huv nyuaj nrog tag nrho cov khob cij los yog txawm tias yuav tau muaj tswv yim nrog zaub.
Tab sis zoo li cas txog cov hmoov nplej uas muaj nyob hauv lwm cov khoom noj. Txhim kho koj cov khoom noj, hloov cov xim nplej nrog cov whole grains. Xaiv cov qhob cij uas tau ua nrog cov nplej tseem los yog ib qho nqaij cereal uas tau ua nrog cov noob txhu. Koj mam li nrhiav tau cov nplej zom uas tsim nrog cov nplej tseem.
Los ntawm kev hloov koj cov carbohydrates uas muaj meej tau zoo nrog cov txhuv tseem, koj yuav ua rau koj cov zaub mov noj kom tsawg dua. Kev noj ntau ntau txoj kev noj qab haus huv muaj ntau yam kev noj qab haus huv , tshwj xeeb tshaj yog tias koj tab tom sim poob phaus. Boosting koj cov khoom noj haus fiber ntau yuav pab tau koj kom txaus siab ntev dua thiab noj tsawg dua txhua hnub .
> Qhov chaw:
> Dietary Guidelines rau Cov Neeg Mis Kas. Tshooj 3: Cov Khoom Noj thiab Cov Khoom Noj Tshaj Tawm los txo. Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo
> ChooseMyPlate. Hais txog Grains Group. Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo https://www.choosemyplate.gov/grains
> ChooseMyPlate. Pab Ntxiv Ntau Hli rau Tsev Noj Qab Haus Huv Tsev Noj Qab Haus Huv. Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo https://www.fns.usda.gov/sites/default/files/jtf_grains.pdf