Txoj kev sib tov ntau txoj kev xyaw nrog ntau ntau qab zib-ntawm no yuav ua li cas thiaj ua rau koj tus kheej
Txoj kev sib xyaw ua ke yog ib qho tsis txawj tuag, yooj yim txom ncauj uas muaj zog-ntom-lub ntsiab lus ntau ntawm cov calories ntau tau ntim rau hauv ib qho khoom noj me me. Nws txhais tau tias muab kev pab khoom noj thaum lub sijhawm ua haujlwm, xws li hiking (li lub npe). Tsawg-carb txoj kev sib tov yog ib qho khoom noj txom ncauj zoo ua ntej los yog tom qab kev ua hauj lwm lossis ntau yam kev ua si, los yog tsuas yog thaum muaj xwm txheej ceev hauv koj lub hnab nyiaj-tab sis nco ntsoov tias feem ntau txoj kev sib xyaw ua ke kom tsis txhob muaj feem tsawg- carb.
Lawv feem ntau muaj cov pauv cov piam thaj, uas muab "ceev zog" hauv daim ntawv cov candies, chocolate chips, thiab / los yog txiv hmab txiv ntoo qhuav-tab sis koj yuav xav kom tsis txhob muaj feem ntau ntawm cov khoom noj khoom haus tsawg-carb. Ntawm no yog yuav ua li cas koj tus kheej txoj kev sib xyaw, tsim kev sib tov ntawm qab zib thiab savory flavors koj xav, thiab khaws cov carbs nqes.
Ceev thiab Noob
Txoj kev sib xyaw ua ke yuav muaj ntau cov noob txiv thiab noob, uas yog cov khoom noj zoo noj rau cov khoom noj uas tsis muaj phom. Lawv siab nyob rau hauv lub plawv-noj qab nyob zoo-noj qab nyob zoo, tsawg hauv carbs, thiab ntau ntau muaj protein ntau. Cov txiv hmab txiv ntoo, nqaij cij, almonds, hazelnuts, txiv laum huab xeeb, zaub paug, taub dag , thiab noob paj noob hlis yog cov zoo ntxiv rau koj txoj kev sib xyaw, thiab lawv yog cov qis qis hauv cov txiv ntseej thiab noob; cashews thiab pistachios, piv txwv li, muaj me ntsis carbohydrates ib ounce. Txawm li cas los xij, tag nrho cov noob txiv thiab cov noob yuav xam tau cov khoom noj uas tsis tshua muaj me ntsis .
Koj tuaj yeem xav muab tso rau hauv cov txiv hmab txiv ntoo uas tsis tau noj dua, uas yuav ntxiv ntau yam tsw, thiab siv cov tswv yim tom ntej no ntxiv rau qhov hint ntawm cov tsos mob rau koj.
Quav Txiv Hmab Txiv Ntoo
Cov neeg uas koom nrog rau kev ua si lub cev hnyav tuaj yeem mob ploj nrog tsawg kawg me ntsis carbohydrate dua li cov uas tsis qoj ib ce. Lwm cov laj thawj rau cov khoom qab zib yog tsw, ntawm chav kawm. Txoj kev sib xyaw ua ke yuav tsis tshua muaj kev sib tov xyaw nrog me ntsis ntawm tsos zoo nyob rau hauv; nws yuav cia li ua ib lub noob txiv thiab cov noob sib tov.
Txawm li cas los xij, cov txiv hmab txiv ntoo qhuav feem ntau heev hauv qab zib thiab feem ntau tsis muaj nyob rau ntawm cov zaub mov uas tsis muaj phom. Ntawm no yog qhov tseeb tshaj ntxiv cov txiv hmab txiv ntoo qhuav kom tsawg-carb txoj kev sib xyaw.
Saib rau ntxiv suab thaj. Txiv hmab txiv ntoo qhuav feem ntau tau ntxiv qab zib; Yog hais tias cov txiv hmab txiv ntoo tsis muaj qab zib ntau los pib nrog, koj tuaj yeem bet qee yam yuav muab ntxiv rau lub sijhawm ua haujlwm. Yog li, berries, xws li blueberries thiab cranberries, uas yog feem ntau yog cov txiv hmab txiv ntoo xaiv thaum noj mov tsawg-carb, yuav luag txhua lub sij hawm muaj ntau heev qab zib ntxiv thaum qhuav thiab muag muag. Nyeem cov ntawv cim npe ua ntej koj yuav thiab hla tej hom uas ntxiv cov qab zib (hauv qab no kuv mam li piav qhia tau tias yuav ua li cas thiaj li tsis muaj lub unsweetened).
Saib rau cov tsis muaj suab tsis zoo lossis lawv cov kua txiv hmab txiv ntoo. Eden Organics ua kom pheej yaug qhuav blueberries thiab cranberries sweetened nrog kua kua txiv, piv txwv. Unsweetened txiv maj phaub flakes ua ib tug six, ntxiv rau crunchy rau txoj kev sib tov thiab lawv yog cov tsawg tsawg-carb. Lwm cov kua txiv hmab txiv ntoo tsis muaj piam thaj hauv cov kua txiv hmab txiv ntoo tuaj yeem nrhiav tau ntawm cov khoom noj khoom haus tshwj xeeb tab sis feem ntau yog kim kim. Ib qhov chaw yog Karen's Naturals lub tuam txhab uas khov thiab cov txiv hmab txiv ntoo uas tsis muaj dab tsi ntxiv. Qee lub khw muag zaub mov noj qab nyob zoo rau lawv cov khoom, xws li Tub luam Joe cov txiv nkhaus taw qhuav, txiv pos nphuab, thiab txiv puv luj.
Nco ntsoov tias tsuas yog nyeem cov khoom noj khoom haus xwb rau qee qhov khov-qhuav khoom yuav dag tau vim hais tias cov lus qhia txog zaub mov yog los ntawm qhov hnyav thiab lawv yog qhov kaj heev vim tias tag nrho cov dej tau muab tshem tawm (tsis zoo li ntau cov txiv hmab txiv ntoo qhuav). Piv txwv li, ib 1.5 oz tub ntawm khov thiab ziab khaub noom cranberries yog li 3 khob los ntawm ntim.
Siv me me. Cov noob txiv muaj 125 grams ntawm carbohydrate ib lub khob, tab sis, vim tias lawv mob siab heev hauv qhov tsos thiab tsw, txhua yam koj xav tau yog ob peb lub raists ntawm ib qho av ntawm cov noob txiv thiab noob rau qhov sib txawv zoo. Txawm zoo li raisins yog currants vim hais tias lawv yog cov me thiab li lawv pob tsawg carbs.
Ua rau koj tus kheej. Nws tuaj yeem ua rau koj tus kheej cov txiv hmab txiv ntoo qhuav, los yog nrog ntxiv qab zib. Kuv tsis muaj lub cev qhuav dej, tab sis kuv tau tsim ib txoj kev los ua cov kab tsis muaj piam thaj qhuav hauv qab qhov cub.
Ua ib nrab hnub thiab ib nrab. Thaum mus kav khw lossis kav khw hauv online, saib txoj kev ua ntej ntim ua ntej thiab xaiv ib qho nrog tsawg carbs thiab qhov tsawg tshaj plaws ntawm qab zib. Tom qab ntawd, "dilute" nws los ntawm ib lub khob ntawm cov mix nrog ob peb khob ntawm koj tus kheej ceev, noob, thiab cov txiv kab ntxwv unsweetened.
Ib Daim Ntawv Qhia Yooj Yim rau Tsawg-Carb Trail Mix
Qhov no tsuas yog ib qho tseem ceeb, tau kawg.
- 1 khob roasted txiv laum huab xeeb
- 1 khob khob los yog roasted almonds
- 1 khob taub dag los yog squash noob ( Yuav ua li cas Toast Pumpkin Seeds )
- 2 oz unsweetened txiv maj phaub
- ½ khob raisins los yog currants (loosely-packed, piv txwv li tsis txhob cram li ntau li ntau tau)
Cov Lus Qhia Txog Zaub Mov: Qhov no yuav tsum ua li ntawm 16 ntsig txog ¼ khob ib zaug. Txhua qhov kev pab yuav muaj 6.5 grams zoo carbohydrate thiab 3.5 grams fiber ntau. Yog hais tias koj ua tib xyaw uas tsis muaj lub raisins, piv txwv tias 14 qhov piam, txhua tus yuav muaj 4 grams zoo carbohydrate thiab 3 grams fiber ntau .