Dhau lub khob cij, thov koj! Muaj ntau yam hauv lub ntiaj teb khoom noj khoom haus muaj peev xwm sib tw nrog lub nplhaib ntawm qhov muag thiab hauv ncoo, zoo hauv koj lub qhov ncauj zoo nyob hauv butter los sis cov khoom ua si nrog koj cov khub zoo nkauj. Tab sis lig, lub khob cij tau txais ib qho kev tso tsis zoo. Nug ib tug neeg thiab muaj feem cuam tshoob rau lawv kom lawv tsis txhob noj mov vim tias "nws yog qhov phem rau koj." Puas yog tiag tiag?
Ib qho tshiab loaf ntawm qhob cij tsis yog tas noj zaub mov.
Muaj ntau ntau nrog cov hmoov nplej dawb (AKA tau cog cov hmoov nplej txhu) thiab muaj cov khoom noj khoom haus me ntsis vim yog tsis muaj whole grains. Txawm hais tias koj xaiv 100 feem pua ntawm cov qhob nplej tag nrho, cov kev xaiv ntawm cov khw muag khoom noj feem ntau muaj cov khoom siv los txhim kho lub neej txuag, kev ntxhib los mos, saj, thiab tus nqi ntawm lub khob noom cag. Koj tuaj yeem ua tau ib lub ncuav qab ntsev tom tsev tom tsev siv xwb plaub khoom xyaw-hmoov, dej, poov xab thiab ntsev-tab sis nws yuav tsis kav ntev heev. Nws yuav tig ib qho dhau ib hnub los yog li thiab pib loj tuaj poom hauv peb.
Hauv Teb Chaws Asmeskas uas tsis tau ya. Peb xav tau breads uas yuav kav lub lis piam vim hais tias tsis muaj leej twg muaj sij hawm (los yog cov nyiaj ntsuab) kom rov ua tau lawv cov stash txhua ob peb hnub. Yog tias cov qhob cij dej tsis tau siv cov khoom siv ntxiv, lawv cov mov yuav mus phem ceev ceev thiab lawv tsis tig nyiaj.
Muaj kev txav ntawm cov khoom noj tsawg dua hauv cov khoom noj thiab ntau yam khoom xyaw zaub mov tag nrho. Cov neeg tau txais kev pab xav tau ib qho khoom noj uas zoo tshaj plaws rau koj thiab ntau lub ncuav lag luam noj mov.
Qhov no zoo kawg nkaus, vim hnub no nws yooj yim dua los nrhiav kev noj qab haus huv loaves rau hauv khw txawb tsuav yog tias koj nyob nraum rog nrog txoj cai cov cuab yeej los.
Yuav ua li cas mus saib hauv lub tsev loj
Txoj kev nyeem cov ntawv yog thawj kab kev tiv thaiv uas koj tuaj yeem ua rau noj koj cov khoom noj hauv tsev neeg. Tab sis nrog ntau pua hom thiab ib qho dhau kev nplua nuj ntawm kev noj qab haus huv cov lus nug rau koj paub, qhov kev txiav txim siab yuav tuaj yeem tig koj cov plaub hau txho.
Tab sis ua ntej dhia nkoj, mus saib kuv cov lus qhia yooj yooj yim thiab straightforward rau kev xaiv ib tug lovable loaf.
- Thawj cov khoom noj yuav tsum yog whole grain . Muaj ntau lub nplej poob rau hauv qab "cov qoob loo" tag nrho, xws li cov nplej tag nrho, oats, xim av, barley, millet, buckwheat, thiab bulgur. Tsuas yog xyuas kom tseeb tias cov khoom muaj thawj zaug tsis yog "cov hmoov nplej txhaws tau zoo." Txoj cai no yog hmoov dawb.
- Nrhiav kom tau 100% ntawm daim ntawv thwj cim tag nrho . Lub 100 feem pua ntawv thwj rau koj tias tag nrho cov qoob loo (ib hom ib qho los yog ntau hom hnyuv) nyob rau hauv lub ncuav lo pob ntseg.
- Nrhiav kom tsawg kawg 2g ntawm fiber ntau ib daim.
- Txhob pub breads nrog ntau additives. Ntawm no yog ib daim ntawv teev cov khoom ntxiv rau kev ncaj nraim ntawm: cov roj ntsha hydrogenated, potassium bromate, azodicarbonamine, DATEM, thiab xim cuav.
- Nco ntsoov cov calorie ntau ntau. Tsom kom tsis pub ntau tshaj 100 calories ib hlais (80 yog tias koj saib xyuas koj qhov hnyav). Thiab rau cov neeg nyiam nrhiav trimmer selections, muaj ntau ntau hom roj ntawm 40 mus rau 50 calorie ntau ntau ib daim hlais.
Ancient Grains Boost Heart Health
Yam txaus txaus, loaves tau ntim cov txiv hmab txiv ntoo, barley, millet, sprouted spelled, thiab lentils txawm nce mus rau saum cov npe khoom noj thoob teb chaws thiab rau qhov laj thawj zoo.
Cov kev txiav plaub ntug no yog txawb nrog cov as-ham thiab noj cov mov ua lag luam-ceev.
Ib txoj kev tshawb luam tawm nyob rau hauv International Journal of Food Sciences thiab Khoom Noj khoom Haus soj ntsuam cov qub zaub qhob cij ntau yam thiab lawv cov txiaj ntsig kev noj qab haus huv los ntawm 45 yam kev noj qab haus huv. Tom qab yim lub lim piam ntawm kev noj cov khoom qub tas, muaj cov pob txha, cov roj ntsha LDL, thiab ntshav qabzib (uas tsis muaj cov kev pabcuam kev nojqab haushuv hauv cov khoom noj uas niaj hnub no).
Qhov no txhais tau hais tias swapping koj cov ntawv nplaum rau cov khob cij uas muaj cov noob txhu yog ib txoj hauv kev yooj yim los txo koj txoj kev pheej hmoo ntawm kev mob plawv.
Koj tuaj yeem nrhiav tau cov cua no thiab cov khoom noj qab haus huv ntawm cov chaw nyob ntawm cov khw muag khoom noj thiab hauv qhov "natural" freezer section txhua txhia qhov chaw. Tom ntej no koj nyob nraum yuav khoom rau ib qho tshiab loaf, muab cov qub nplej ib zaug-koj yuav xav tsis thoob npaum li cas koj nyiam nws!
Joy Bauer, MS, RDN, CDN, yog tus kws kho mob thiab khoom noj khoom haus kws tshaj lij rau NBC's Today Show thiab founder ntawm Nourish khoom noj txom ncauj
> Source:
> Sereni A, li al. Kev Pab Thauj Kab Mob Ntawm Cov Hnyav Nroj Tsuag Los ntawm Kev Loj Hlob Zaub Mov: Kev Ntsuas Los Ntawm Ib Txoj Kev Lom Zaum Ob Txoj Kev Hla Cuam Tshuam. International Journal of Food Sciences thiab Nutrition 2016 (0) 0: 1-7.