Low-Carb Txiv Ntoo Nrog Cov Tsawg thiab Feem ntau Qab Qab Zib

Yog tias koj ua raws li kev noj zaub mov tsawg-tsawg, lo lo rau cov txiv hmab txiv ntoo tsawg-qab zib

Yog tias koj ua raws li kev noj zaubmov uas tsis muaj peevxwm lossis nyob nrog ntshav qab zib, koj tuaj yeem muaj kev sib raug zoo nrog txiv hmab txiv ntoo. Tej zaum koj tau hnov ​​koj tsis tas txhawj txog seb ntau npaum li cas cov txiv hmab txiv ntoo nyob hauv cov txiv hmab txiv ntoo vim nws pom tias yog yam qab qab zib. Tab sis qhov ntawd yuav nyob ntawm seb koj puas noj qab haus huv uas suav cov carbs los yog ib qho uas vam khom cov glycemic index lossis glycemic load.

Paub txog cov txiv hmab txiv ntoo uas muaj qis dua hauv qab zib tuaj yeem pab koj xaiv ua kom haum koj cov khoom noj.

Lub Ntuj Qab Zib hauv Nroj Tsuag

FDA xav kom cov neeg laus noj ob khob txiv hmab txiv ntoo lossis txiv hmab txiv ntoo los yog ib nrab khob ntawm cov txiv hmab txiv ntoo qhuav ib hnub. Cov txiv hmab txiv ntoo uas koj noj ntau npaum li cas yuav txawv dua yog tias koj tab tom ua raws li cov kev npaj ua kom tsis muaj zaub mov noj tsawg dua los sis yog tias koj txo cov carbohydrates hauv koj cov khoom noj vim muaj ntshav qab zib.

Feem ntau cov txiv hmab txiv ntoo muaj qhov qis globcemic (GI) vim tias lawv muaj fiber ntau thiab vim tias lawv cov qab zib feem ntau fructose. Txawm li cas los xij, cov txiv hmab txiv ntoo qhuav (xws li raisins, hnub tim, thiab ua kom muaj qab zib), pob zeb, thiab pineapples muaj qhov nruab nrab GI nqi.

Cov txiv hmab txiv ntoo muaj ntau cov khoom noj, thiab yog tias koj xav kom los siav muaj suab thaj, cov txiv hmab txiv ntoo yog qhov kev xaiv zoo tshaj. Qhov xwm zoo yog tias cov txiv hmab txiv ntoo qis tshaj plaws hauv qab zib muaj qee qhov khoom noj khoom haus tshaj plaws, nrog rau cov tshuaj antioxidants thiab lwm yam phytonutrients . Ntawm qhov tod tes, qee cov neeg digest thiab txheej txheem qabzib zoo dua lwm tus.

Yog tias koj yog ib tus neeg uas tau txais kev noj qab haus huv zoo noj, nws yuav tsum tau ceev faj.

Ceev View ntawm Qab Qab Zib hauv Txiv Hmab Txiv Ntoo

Rau txoj kev ceev kom xav txog cov txiv hmab txiv ntoo uas qis tshaj plaws hauv qab zib, siv cov cai ntawm tus ntiv tes xoo. Cov txiv hmab txiv ntoo muaj npe nyob ntawm no los ntawm qis tshaj plaws rau cov ntsiab lus qab zib tshaj:

1. Berries: Cov no feem ntau yog cov txiv hmab txiv ntoo qis tshaj plaws hauv qab zib, thiab kuj yog cov siab tshaj nyob rau hauv antioxidants thiab lwm yam kev muab kev pab cuam. Txiv qaub thiab txiv qaub kuj yog nyob rau hauv qis tshaj plaws.

1. Lub caij ntuj sov txiv hmab txiv ntoo: Cov qos yaj ywm, txiv duaj, nectarines, thiab apricots yog tom ntej hauv qab txiav txim.
2. Lub caij ntuj no Cov txiv hmab txiv ntoo: Txiv apples, txiv pears, thiab qab zib txiv hmab txiv ntoo xws li txiv kab ntxwv muaj ntsis hauv suab thaj. (lemons thiab lim kua muaj suab thaj).
3. Cov Txiv Loj Tshaj: Cov txiv quav ntswv nyoos, pomegranates, txiv nkhaus taw, txiv tsawb, thiab txiv hmab txiv ntoo tshiab muaj suab thaj ntau dua (guava thiab papaya qis dua lwm tus).
4. Quav Txiv Hmab Txiv Ntoo: Hnub, raisins, apricots, prunes, figs, thiab feem ntau lwm cov txiv hmab txiv ntoo qhuav yog cov heev hauv qab zib. Quav cranberries thiab blueberries yuav qis, tshwj tsis yog tias ntau ntau suab thaj yog feem ntau ntxiv rau combat lub tartval.

Ntawm no yog qhov ntxaum dej tob rau hauv cov txiv hmab txiv ntoo los ntawm qhov qis tshaj plaws rau hauv qab zib.

Txiv Hmab Txiv Ntoo Qis Hauv Qab Zib (Low-Carb Fruits)

• Txiv qaub (1.1 grams qab zib ib tug txiv hmab txiv ntoo) thiab txiv qaub (1.5 grams qab zib ib tug txiv hmab txiv ntoo) tsis tshua tau noj mov li-yog; lawv feem ntau hloov dua siab tshiab rau kua txiv thiab ces sweetened. Tab sis koj tuaj yeem ntxiv ib daim hlais rau koj cov dej los yog nyem rau ntawm cov zaub mov ntxiv rau lawv cov as-ham thiab kev sib tw.
• Rhubarb : 1.3 grams qab zib ib khob. Koj tsis pom tsis zoo los nrhiav cov qaub ncaug, tsis txhob saib cov ntawv sau ua ntej koj xav tias yam koj noj yog tsawg hauv qab zib. Tab sis yog tias koj npaj nws tus kheej, koj tuaj yeem kho qhov ntxiv ntawm cov suab thaj los yog khoom qab zib ntxiv.
• Apricots : 3.2 grams qab zib ib me apricot. Lawv muaj tshiab nyob rau lub caij nplooj ntoos hlav thiab lub caij ntuj sov thaum ntxov. Koj tuaj yeem txaus siab rau lawv tag nrho, tawv nqaij thiab tag nrho. Nco ntsoov saib koj feem ntawm qhuav apricots, txawm li cas los, raws li (ntawm chav kawm) lawv shrink thaum qhuav.

• Cranberries : 4 grams qab zib ib khob. Thaum qis heev hauv qab zib, lawv feem ntau yog ua kom sov thaum siv los yog ziab, yog li yuav tsum ceev faj. Yog hais tias koj siv lawv nyob rau hauv cov zaub mov koj tus kheej, koj tuaj yeem kho cov suab thaj ntxiv.
• Guavas : 4.9 grams qab zib ib txiv. Koj tuaj yeem hlais thiab noj cov guavas, nrog rau kev sib tw. Qee cov neeg nyiam noj ntsev lawv hauv qab ntsev noj. Lawv yog cov uas tsis tshua muaj suab thaj rau cov txiv hmab txiv ntoo tauj.
• Raspberries : 5 grams qab zib ib khob. Qhov khoom plig rau cov neeg uas xav tau cov txiv hmab txiv ntoo uas tsis muaj suab thaj, koj muaj peev xwm txaus siab rau raspberries nyob rau hauv txhua txoj kev, noj los ntawm lawv tus kheej los yog raws li ib tug topping los yog khoom. Koj tuaj yeem tau txais lawv tshiab rau lub caij ntuj sov lossis nrhiav lawv khov kho txhua xyoo.

• Kiwifruit : 6 grams qab zib ib kiwi. Lawv muaj qhov ncauj me ntsis tab sis ntxiv xim zoo nkauj rau cov txiv hmab txiv ntoo nyias. Tsis tas li ntawd, koj tuaj yeem noj cov tawv nqaij.

Txiv Hmab Txiv Ntoo Muaj Tsis Txaus Mus Txog Qhov Nruab Nrab ntawm Qab Zib

• Blackberries thiab strawberries : 7 grams suab thaj ib khob. Nrog me ntsis ntxiv qab zib dua cov txiv kab ntxwv, cov no yog cov kev xaiv zoo heev rau lub khoom txom ncauj, hauv cov txiv hmab txiv ntoo nyias, los yog ua ib yam khoom muaj nyob rau hauv lub smoothie, sauce, los yog khoom noj qab zib.
• Daim duab : 8 grams qab zib rau ib nrab fig. Nco ntsoov tias daim duab no yog rau cov txiv hmab txiv ntoo tshiab. Tej zaum nws yuav nyuab zog los kwv yees rau qhuav figs ntawm ntau yam, uas muaj peev xwm muaj 5 mus rau 12 grams qab zib ib tug Fig.
• Txiv kab ntxwv qaub: 8 grams qab zib ib grapefruit ib nrab. Koj muaj peev xwm txaus siab rau cov txiv hmab txiv ntoo tshiab hauv cov txiv hmab txiv ntoo nyias los yog ntawm nws tus kheej, kho cov suab thaj los yog khoom qab zib uas koj xav tau ntxiv.
• Cantaloupes : 8 grams qab zib ib ntus loj. Cov no yog cov txiv zoo rau kev txaus siab los ntawm lawv tus kheej los yog hauv cov txiv hmab txiv ntoo nyias. Lawv yog cov qis tshaj plaws ntawm qab zib ntawm melons.
• Tangerines : 9 grams qab zib rau ib nrab cov tangerine. Lawv muaj suab thaj tsawg dua txiv kab ntxwv thiab yooj yim rau seem rau txiv hmab txiv ntoo. Lawv kuj yog ib qho yooj yim rau kev ntim rau pluas su thiab khoom noj txom ncauj, nrog rau kev tswj hauv nruab.
• Nectarines : 11.3 grams qab zib nyob rau hauv ib tug me me nectarine. Cov txiv hmab txiv ntoo yog cov txiv hmab txiv ntoo kom txaus siab rau thaum twg los siav.
• Papaya : 12 grams suab thaj nyob rau hauv ib me papaya. Lawv yog cov tsawg dua hauv qab zib dua lwm cov txiv hmab txiv ntoo tauj.
• Oranges : 12 grams qab zib nyob rau hauv ib nrab nruab nrab txiv kab ntxwv. Cov no yog ib qho zoo kawg rau kev ntim rau pluas su thiab khoom noj txom ncauj.
• Honeydew : 13 grams qab zib ib zaug lossis 14 grams ib khob ntawm cov khoom ci. Lawv ua tau zoo ntxiv rau cov txiv hmab txiv ntoo nyias lossis noj lawv tus kheej.
• Cherries : 13 grams qab zib ib khob. Ripe fresh cherries yog ib tug zoo siab nyob rau hauv lub caij ntuj sov, tab sis saib koj feem yog hais tias koj yog limiting qab zib.
• Peaches : 13 grams qab zib rau ib nrab peach. Koj tuaj yeem txaus siab rau lawv los ntawm lawv tus kheej lossis ntau txoj hau kev hauv cov khoom qab zib, cov dej qab zib, thiab kua txiv hmab txiv ntoo.
• Blueberries : 15 grams qab zib ib khob. Lawv siab dua hauv qab zib dua li lwm cov txiv hmab txiv ntoo, tiam sis ntim nrog cov as-ham.
• Grapes : 15 grams qab zib ib khob. Thaum lawv yog cov khoom noj txom ncauj zoo, koj yuav tsum tau txo qis yog tias koj saib koj cov piam thaj hauv qab zib.

Txiv hmab txiv ntoo uas muaj siab rau High School High School ntawm Qab Zib

• Pineapple : 16 grams qab zib ib daim. Nws yog delightful, tab sis raws li ib tug tauj txiv hmab txiv ntoo, nws yog siab dua nyob rau hauv qab zib.
• Pears : 17 grams suab thaj rau ib nrab pear. Lub caij ntuj no cov txiv hmab txiv ntoo yog siab hauv qab zib.
• Txiv tsawb : 17 grams qab zib ib pluag loj. Lawv ntxiv ntau qhov tsos zoo rau cov tais.
• Watermelon : 18 grams qab zib ib voos. Thaum no melon yog refreshing, nws muaj qab zib ntau dua li lwm tus.
• Apples : 19 grams qab zib nyob rau hauv ib lub me me kua. Lawv yooj yim los noj cov pluas noj thiab cov khoom noj txom ncauj, tab sis ntau dua hauv qab zib dua cov tangerines lossis cov txiv kab ntxwv.
• Pomegranates: 39 grams qab zib ib pomegranate. Cov txiv hmab txiv ntoo tseem muaj suab thaj ntau, tab sis yog tias koj tsis txaus siab rau qhov 1 mus rau ounce, tsuas muaj 5 grams zoo (nqa) cov carbs.
• Mangos : 46 grams qab zib ib txiv. Cov tantalizing tauj cov txiv hmab txiv ntoo muaj ntau hom qab zib.
• Prunes (66 grams qab zib ib khob), raisins (86 grams qab zib ib khob) thiab hnub tim (93 grams qab zib ib khob) yog cov txiv hmab txiv ntoo qhuav uas muaj suab thaj.

Txiv Hmab Txiv Ntoo thiab Low-Carb Diets

Qee qhov kev pabcuam qes qes ntau tshaj plaws yog txawv, raws li seb lawv xav txog glycemic index lossis glycemic load (South Beach, Zone), thaum lwm tus pom cov nqi ntawm carbohydrate ( Atkins , Protein Power).

• Khwv tsis noj nqaij kom tsawg: Thaum tsawg tshaj 20 gram ntawm carbohydrate tauj ib hnub, koj yuav ntxim rau txiv hmab txiv ntoo lossis hloov nws tsawg rau lwm yam khoom noj hauv koj cov zaub mov. Mloog zoo rau qhov kom koj cov as-ham los ntawm cov zaub. Cov pluas noj xws li Atkins thiab South Beach tsis pub txiv ntoo hauv thawj theem.
• Noj cov zaub mov tsawg tsawg: Cov neeg uas tso cai rau 20 mus rau 50 grams carbs tauj ib hnub rau thaj tsam ib hnub.
• Kev noj zaubmov qes-luv luv: Yog tias koj cov khoom noj pub rau 50 mus rau 100 grams carbs tauj ib hnub, koj tuaj yeem ua raws li FDA cov txheej txheem, tsuav yog koj txwv lwm qhov chaw ntawm carbs.

Tsis yog tag nrho cov khoom noj uas tsis tshua muaj peev xwm txwv cov txiv hmab txiv ntoo, tab sis. Cov pluas noj xws li Paleo noj, Whole30, thiab Thoob Lom Zem (txawm tias nws tsis tas siv cov khoom noj txom nyem tsawg) tsis tso ib qho txwv ntawm cov txiv hmab txiv ntoo.

Feem ntau, yog tias koj ua raws li kev noj zaub mov tsawg, koj yuav tsum sim thiab noj cov txiv hmab txiv ntoo uas tsis tshua muaj qab zib. Thaum sab laj cov npe hauv qab no, uas yog cov txiv hmab txiv ntoo raws li cov ntsiab lus qab zib, nco ntsoov tias qee qhov tseem ceeb yog ib khob thaum lwm tus neeg muaj txiv hmab txiv ntoo.

Cov Txiv Kev Xaiv Thaum Koj Muaj Ntshav Qab Zib

Koj cov kev xaiv ua ntej thaum koj muaj ntshav qab zib nyob ntawm seb koj noj cov khoom noj li cas. Yog tias koj suav cov carbohydrates, lawv muaj li ntawm 15 grams carbohydrate hauv 1/2 khob ntawm khov los yog cov kaus poom los yog 2 diav txiv hmab txiv ntoo qhuav (xws li raisins). Tab sis qhov loj me me rau tshiab berries thiab melons yog 3/4 mus rau 1 khob thiaj li hais tias koj yuav txaus siab rau ntau ntawm lawv.

Yog tias koj siv cov phaj, koj ntxiv tau ib daim me me txiv hmab txiv ntoo lossis 1/2 khob txiv hmab txiv ntoo nyias rau hauv koj lub phaj. Yog tias koj tab tom siv qhov txheeb xyuas glycemic los coj koj txoj kev xaiv, feem ntau cov txiv hmab txiv ntoo muaj qhov qis glaucemic uas tsis tshua muaj pom thiab raug txhawb zog. Txawm li cas los xij, cov txiv kab ntxwv, cov pineapples, thiab cov txiv hmab txiv ntoo qhuav muaj qhov txiaj ntsim nruab nrab ntawm qhov GI index.

Lo Lus Ntawm

Koj tuaj yeem ua rau txoj kev xaiv zoo tshaj plaws rau txiv hmab txiv ntoo raws li cov khoom noj uas koj muaj hauv qab no. Yog tias koj muaj ntshav qab zib, koj tuaj yeem tham nrog koj tus kws kho mob lossis tus kws qhia noj zaub mov kom pab koj tsim ib lub hom phiaj noj haus uas ua ke nrog txiv hmab txiv ntoo tsim nyog. Thaum koj lim dej qab zib, txiv hmab txiv ntoo yog qhov kev xaiv zoo dua rau qhov kev xav qab qab tshaj kom ncav cuag cov khoom noj txom ncauj, kom ntev li ntev tau thaum koj nco ntsoov cov quav.

> Qhov chaw:

> Txiv hmab txiv ntoo. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fruits.html

> Txiv hmab txiv ntoo. SelectMyPlate.gov USDA. https://www.choosemyplate.gov/fruit.

> USDA Cov Khoom Noj Khoom Databases. USDA. https://ndb.nal.usda.gov/ndb/search/list.