Qhov Zoo Tshaj Plaws Xaiv thiab Qhov Kev Xaiv Koj Ua Tau
Thaum cov zaub uas tau pom tias yog cov pob zeb ntawm cov zaub mov uas tsis muaj peev xwm , muaj qee yam uas zoo dua li lwm tus. Txhawm rau xaiv txoj kev noj haus zoo:
- Xaiv cov zaub uas tsis tshua muaj starchy los yog qab zib.
- Saib koj tus cwj pwm. Qhov zoo tshaj plaws, ib nrab khob ntawm siav los yog ib khob ntawm raw zaub yuav tsum muaj tsis pub ntau tshaj tsib mus rau rau 6 grams carbohydrates.
- Nco ntsoov tias ua noj ib qho zaub feem ntau txo qhov ntim thaum ua cov carbs ntawm ib pluag noj. Yog li ntawd, kho koj cov lus teb yog tias ib khob zaub nyoos cooks mus rau ib nrab khob.
Tus nqi ntawm carbohydrates nyob rau hauv ib tug zaub yog feem ntau muaj feem xyuam rau hom zaub nws yog. Hais lus zoo heev, lawv tuaj yeem raug tso tawm ua cov zaub nplooj, zaub zaub, cog zaub, lossis zaub zaub.
Zaub Zaub
Cov nplooj zaub muaj yam tsawg kawg nkaus carbohydrates tag nrho thiab qhov tsawg tshaj plaws rau cov ntshav qab zib. Lawv kuj muaj vitamin K, phytonutrients , thiab minerals. Ntawm qhov kev xaiv zoo tshaj plaws:
- Alfalfa sprouts thiab lwm cov sprouts muaj 0.1 grams net carbohydrates rau ib nrab khob.
- Spinach muaj 0.2 grams rau ib nrab khob.
- Swiss chard muaj 0.4 grams ib nrab khob.
- Lettuce thiab lwm yam zaub nyoos zaub (xws li endive, escarole, radicchio, thiab romaine) muaj ze ntawm 0.5 grams ib nrab khob.
- Bok choy muaj 0.5 grams rau ib nrab khob.
- Heartier zaub ntsuab (xws li cov zaub ntsuab , cov zaub ntsuab, thiab lwm yam ) muaj ze li ntawm ib lub khob rau ib nrab.
Qia Zaub
Qia zaub muaj me ntsis carbohydrates tsawg dua ib pluag twg tiam sis tseem muaj kev nyab xeeb rau feem ntau cov zaub mov uas tsis tshua muaj neeg noj.
Cov kev xaiv zoo tshaj plaws yog:
- Nceb muaj 0.3 grams net carbohydrates rau ib nrab khob.
- Celery muaj 0.7 grams rau ib nrab khob.
- Cabbage muaj 1.3 grams rau ib nrab khob.
- Asparagus muaj 1.8 grams rau ib nrab khob.
- Fennel muaj ob lub grams rau ib nrab khob.
- Cauliflower muaj 2.5 grams rau ib nrab khob.
- Broccoli muaj peb grams rau ib nrab khob.
- Zaub pob qe dej muaj 5.5 grams rau ib nrab khob.
Cov noob zaub ntsuab
Botanically hais lus, zaub uas muaj noob yog cais li cov txiv hmab txiv ntoo. Thaum qee tus neeg muaj feem ntau dua hauv cov carbs, lwm tus ua kom zoo dua hauv qab qhov kev poob siab txog 6 gram. Ntawm cov kev xaiv zoo dua:
- Avocados muaj ib hom gram net carbohydrate rau ib nrab khob twg.
- Cucumbers muaj 1.9 grams rau ib nrab khob.
- Cov taum ntsuab muaj ob grams rau ib nrab khob.
- Eggplant muaj 2.4 grams rau ib nrab khob.
- Okra muaj 2.5 grams rau ib nrab khob.
- Lub caij ntuj sov squash thiab zucchini muaj ze peb grams rau ib nrab khob.
- Txiv lws suav muaj 3.5 grams rau ib nrab khob.
- Ntsuab tswb kua txob thiab kua txob liab muaj ib ncig ntawm 4.5 gram ib nrab khob.
- Peas muaj tsib grams rau ib nrab khob.
- Snow peas thiab qab zib snap peas muaj 5.25 grams ib nrab khob.
Keeb kwm Zaub
Tib neeg feem ntau xav hais tias cov hauv paus zaub yog cov siab hauv carbohydrates, tab sis qhov no tsis yog qhov tseeb. Thaum muaj kev txwv rau ib nrab hnub khob, feem ntau yog ntau tshaj qhov tsim nyog rau cov khoom noj uas tsis muaj phom sij. Cov no suav nrog:
- Radishes muaj ib tug gram nqa carbohydrates rau ib nrab khob.
- Jicama muaj 2.25 grams rau ib nrab khob.
- Ntsuab dos (scallions) muaj peb grams rau ib nrab khob.
- Turnips muaj peb grams rau ib nrab khob.
- Rutabagas muaj plaub grams rau ib nrab khob.
- Celery paus (celeriac) muaj plaub grams rau ib nrab khob.
- Carrots muaj plaub grams rau ib nrab khob.
- Dos muaj 5 grams rau ib nrab khob.
Higher-Carb Zaub Zaub
Cov zaub yuav tsum tsis txhob noj cov zaub mov uas tsis muaj phom sij yog cov uas yog sweeter thiab / los yog muaj ib cov qauv thaij. Piv txwv li:
- Parsnips muaj 9 grams net carbohydrates rau ib nrab khob.
- Lub caij ntuj no (xws li butternut , taub dag , thiab spaghetti taub ) muaj 10 grams rau ib nrab khob.
- Pob kws muaj 12 grams rau ib nrab khob.
- Qos yaj ywm muaj 12 grams rau ib nrab khob.
- Dej cij ntub dej muaj 14.8 grams rau ib nrab khob.
- Sweet potatoes muaj 17 grams rau ib nrab khob.
- Artichokes muaj 18 gram ntawm artichoke.
- Plantains muaj 27 grams rau ib nrab khob.
> Source:
> Lub Tsev Haujlwm Saib Xyuas Kev Ua Qaum Teb hauv Teb Chaws Meskas "USDA Cov Khoom Pub Cov Khoom Noj." Washington, DC, tau tshaj tawm Tsib Hlis 2016.