Nrhiav cov khoom noj uas muaj tsawg rau cov ntshav qab zib
Koj puas yog noj zaub mov tsawg tsawg? Los yog saib tsam koj cia li xav muab tus tshiab saib. Tej zaum qhov nyuaj tshaj plaws ntawm kev hloov peb cov khoom noj yog txiav rau cov khoom noj uas peb tuaj yeem tso siab ua ib feem ntawm peb cov kev ua noj haus tas li. Nov yog qee cov tswv yim rau kev hloov qis dua carb rau cov khoom noj khoom haus siab-carb. Koj kuj tseem xav tshawb xyuas txog qhov no tsab xov xwm hais txog kev daws teeb meem nrog kev lag luam .
Mov ci
Nws raug hu ua "cov neeg ua haujlwm ntawm lub neej," thiab ntau tus neeg xav tias lawv tsis tuaj yeem tsis muaj nws. Tab sis tiag tiag - tsis yog nws dab tsi mus rau lub khob cij uas feem ntau yog cua? Vim li cas ho tsis yog muab tso rau hauv daim nyias nyias xwb? Tsis yog? Zoo, muaj qee yam kev xaiv, tab sis koj muaj qee zaus yuav tau saib zoo zoo nkauj. Lawv muaj xws li:
- Cov khoom noj tshwj xeeb tsawg-tsawg (tab sis nyeem cov ntawv kom zoo zoo, thiab nco ntsoov carbohydrate suav)
- Cov kab mob tsawg-carb (cov no yog ib qho kev nyiam ntawm ntau cov carbers)
- High-fiber "crisp breads" xws li GG Bran Crispbread
- Daim ntawv qhia zaub mov flax ("hearty" bread)
- Kuv nyiam ua kom kuv cov ncuav mog qab zib nyob hauv cov kaus poom khib nyiab los yog (nyuab dua-mus-xyuas) zoo ib yam, tab sis tob tob tob. Kuv tsuas yog siv lub pob me me ntawm qab zib. Kuv tuaj yeem faib cov ncuav thiab toast, los yog siv rau cov qhaub cij.
Tsis tas li, muaj cov khoom noj uas tsis tshua muaj glycemic - uas yog, lawv tsis hloov dua siab tshiab rau cov suab thaj kom sai sai hauv peb lub cev. Cov khob cij feem ntau yog hnyav, nrog tej nplej hauv lawv, los yog ua los ntawm cov txiv hmab txiv ntoo sprouted zoo li hauv Ezekel® cij.
Yeej, lub finer lub nplej yog hauv pem teb, nws yooj yim dua rau koj lub cev kom hloov nws mus rau qab zib. Tag nrho cov hom qoob mog ua los ntawm hmoov nplej hauv av ua kom cov ntshav qab zib tsawg dua li khob cij dawb.
- Yuav ua li cas thiaj nrhiav tau kev noj qab nyob zoo, Nqaij Qis Carb
- Ntxiv Txog Cov Nplej Pob Khov rau Cov Khoom Noj Tsawg-Carb
Nplej zom
Muaj ntau txoj kev rau cov nplej zom muaj, uas yog cov qis dua hauv cov carbohydrate.
- Spaghetti Squash
- Shirataki Noodles
- Low-carb Pastas xws li Dreamfields® ua hauj lwm rau qee yam
- Cov Phiaj Tsawg Qes
Yog tias koj tau 100% cov hmoov nplej tag nrho thiab ua noj nws lub dente (tseem me me ruaj, txoj kev ua Italians ua), lub pasta yuav tsis tshua muaj glycemic. Ib qho me me ntawm qhov no yuav ua hauj lwm nyob rau ntawm ib qho khoom noj khoom haus me ntsis-carb. Nco ntsoov tias yog ib feem ntawm cov pluas noj hauv ltalis, cov khoom noj khoom haus feem me me.
Cereal
Cereals yog feem ntau ua tiav ntau npaum li hais tias carbohydrates yog heev glycemic. Muaj qes-carb ntim khoom qab zib, tab sis tsis ntau. Cov qoob loo muaj roj ntau ntau yog cov khoom ua tau zoo, tab sis nrov cov npe hauv cov khw muag khoom noj kom zoo dua, yog li nyeem cov ntawv kom zoo. Koj kuj tuaj yeem ua rau koj tus kheej hloov qis, xws li:
Qos yaj ywm
Ntawm cov khoom noj uas tseem tsis tau tiav, cov qos yaj ywm muaj qhov sib txawv ntawm kev tua cov ntshav qab zib kom sai thiab deb tshaj lwm yam. Cov hmoov txhuv nplej siab hauv cov qos yaj ywm yog qhov ntev ntawm cov hlua ntawm cov piam thaj (li feem ntau hmoov nplej siab). Txawm hais tias tsis muaj ib qho zoo hloov rau cov qos yaj ywm, qee qhov lwm yam zaub tau ua haujlwm zoo:
- Mashed Cauliflower yog nrov heev
- Celeriac (celery hauv paus) kuj zoo
- Khij carb suav rau lub txiv ntseej thiab lwm yam zaub zaub
- Daim ntawv qhia: Cauliflower "qos yaj ywm" Zaub xam lav
Tsis tas li ntawd, muaj ib qho khoom muag hu ua Carb Counter Instant Mashers, uas yog siv tau zoo li cov ua qoob loo sai heev. Kuv nyiam sib xyaw nws nrog lub cauliflower los yog celery hauv paus, thiab nws muaj ntau ntawm lwm yam kev siv thiab.
Mov
Kuv nyiam " cauli-nplej ," thiab sij hawm thiab rov qab tib neeg xav tsis thoob li cas qhov qab me ntsis ntawm Celery cag (celeriac) siv tau tib yam nkaus. Txawm hais tias nws yog siab dua nyob rau hauv carbohydrate tshaj cov cauliflower, nws yog tseem qis dua hauv cov carbs tshaj li mov. Kuv kuj tau hnov txog cov neeg siv TVP ua ib qho kev hloov rau mov.
Crackers
Muaj qes qes tshaj plaws (xws li Andre Carbo-Txuag) uas koj tuaj yeem nrhiav hauv online, tab sis lawv txhua tus nqi kim.
Lwm cov tsheb rau cheeses thiab dips yog nceb, celery, dib slices, jicama , thiab lwm yam zaub.
Taum thiab Lwm Legumes
Cov noob taum yeej muaj cov roj carbohydrate ncaj ncees, tab sis feem ntau nws qeeb qeeb. Txawm li ntawd los, cov txheej txheem uas lawv ua tiav dua, cov kab ntau dua yuav ua rau cov ntshav qab zib. Txawm cov kaus poom noob taum pauv ntau dua taum cov taum koj ua koj tus kheej.
Soy taum yog cov qis dua hauv cov carbohydrate dua lwm taum. Dub taum taum tsis txhob saj "soybeany" thiab zoo heev nyob rau hauv feem ntau cov noob taum.
Hmoov nplej
Ceev thiab noob yuav ua tau hauv av rau hauv pluas noj / hmoov, los yog yuav li ntawd. Lawv xav tau cov zaub mov txawv txawv tab sis tuaj yeem siv rau cov ncuav, ncuav muffins, qhob cij ceev, thiab lwm yam zaub mov txawv. Piv txwv:
- Almond hmoov nplej
- Flax noob mov
- Txiv maj phaub hmoov nplej
- Zaub Txiag rau Cov Neeg Tsawg Nqa Carb, Cov Khoom Noj, Thiab Lwm Yam.
Pizza
Pizza yog cov khoom noj khoom haus, puas yog?
Mis nyuj haus
Mis nyuj haus muaj qee qhov carbs hauv daim ntawv ntawm lactose, uas yog supposedly tsawg dua glycemic dua lwm cov suab thaj. Cov neeg uas sim lawv cov ntshav qabzib muaj ntau txoj kev xav rau nws.
Hloov cov mis nyuj muaj xws li txiv maj phaub mis nyuj, kua txiv mis los sis cov mis tsis qab zib. Ntawm no yog cov carb suav cov khoom siv mis thiab hloov .
Tsis tas li, yog tias koj xaiv ua tib zoo, yogurt yuav muaj tsawg dua lactose dua li cov mis nyuj uas nws tau, los ntawm, yogurt yog ib qho kev xaiv zoo heev ntawm cov khoom noj uas tsis muaj phom .
Cov khoom qab zib
Cov xov xwm tsis zoo: Nrog kev zam ntawm ob peb cov txiv hmab txiv ntoo uas tsis muaj suab thaj , thiab cov khoom muag-artened, yog tias nws yog qab zib, koj tuaj yeem bet nws muaj ntau cov carbohydrates. Yog li koj yuav tsum tau txiav txim siab txog cov khoom qab zib zoo xws li Splenda lossis vaj huam sib luag. Qee cov neeg pom tias noj mov los yog haus dej qab zib ua rau lawv xav noj zaub mov qab zib, thiab lwm tus tsis ua. Txawm hais tias khoom noj khoom haus additives xws li khoom qab zib sweeteners tsis rau qhov siab ntawm kev noj haus, ntau yam uas nws lub cev tsis ua zoo nrog qab zib xav tias khoom neeg tsim sweeteners yog ib tug zoo lwm txoj, nyob rau hauv moderation. Qhov xwm zoo yog tias siv cov piam thaj hloov, koj tuaj yeem ua ntau yam qab zib tsawg-carb.
Cov Lus Ceeb Toom: Cov hmoov nyob hauv cov khoom noj khoom haus hmoov av yog feem ntau hom suab thaj, yog li nws muaj carbohydrates. Cov ntawv ua kua yog feem ntau pes tsawg carbohydrates.
Qab zib alcohols xws li maltitol yuav ua tau teeb meem rau ntau tsawg carb dieters. Erythritol thiab xylitol yog cov uas kuv xav tau tiag tiag. Maltitol , uas yog tus tshaj plaws, kuj yog, hauv kuv lub tswv yim, qhov phem tshaj plaws, yog qhov tseem phem tshaj qhov qab zib hauv qee txoj kev, thiab qhov phem rau lwm tus.
Jams thiab Jellies
Siv cov piam thaj tsis muaj piam thaj , los yog siv txiv hmab txiv ntoo tshiab uas tsis tshua muaj suab thaj .
Khoom qab zib
Yog tias koj pom nyuab heev, koj tuaj yeem nrhiav tau cov khoom qab zib tsis muaj muffins tsis muaj maltitol, tab sis lawv mus thiab tawm lub lag luam sai. Ib hom tshuaj tawm tam sim no yog ChocoPerfection Bars .
Lwm cov khoom qab zib
Dixie Carb Counter ua rau qee cov hmoov sib tov tsawg, xws li cov ncuav thiab cov brownies .