Txiav Ntsev Qab Zib thiab Xaiv Cov Uas Muaj Cov Kev Noj Qab Nyob Zoo
Ib qho nyias hnav khaub ncaws hnav tuaj yeem ua tau kom muaj kev sib tov ntxiv. Nws tsis tsuas ntxiv tsw; cov roj muaj peev xwm ua tau ib co ntawm cov as-ham hauv cov zaub xam lav, tshwj xeeb yog cov roj-soluble vitamins thiab phytochemicals , ntau dua rau koj lub cev.
Qhov teeb meem yog tias muaj qee qhov pitfalls heev thaum tab tom nrhiav kom muaj cov khoom qab zib zoo nkauj hauv khw.
Cov poob mus rau plaub pawg: ua haujlwm loj, ntxiv cov suab thaj, cov roj ntau dua, thiab lwm yam khoom xyaw uas ua teeb meem.
Kev Pab Cuam
Salad hnav khaub hlab yog ib qho ntawm cov khoom noj uas koj tsis paub tias koj muaj ntau npaum li cas, thiab yog li "ntsuas yuam kev" nkag tau rau hauv. Piv txwv, 1.5 grams carbohydrate ntawm ib qho kev pab yog qhia li 1 gram, uas ua rau ob peg 3 grams carb. Tsis tas li ntawd, yog tias koj saib cov calorie ntau ntau, lawv tuaj yeem sibtham ntxiv.
Ib lub tswv yim rau kev ua haujlwm loj txaus yog tias nws tsuas yog siv tsawg tsawg ntawm cov roj-based laim los tso rau hauv cov nplooj ntawm nyias. Qhov ua kom yuam kev yog muab me me rau hauv ib lub tais thiab tos cov zaub xam lav zoo heev. Qhov no tsis tsuas yog siv tsawg roj, nws qab qab zoo dua thaum lub zaub xam lav muaj ib qho txawm tias tseem hnav khaub ncaws tsis txhob muab hliv rau saum.
Ntxiv Qab Zib
Nws yog ib qho txawv heev npaum li cas suab thaj thiab lwm yam carbohydrates yog ntxiv rau nyias cov ntaub qhwv, ces nws them rau saib ntawm daim ntawv sau npe hauv "Total Carbohydrate" thiab kuj nyob rau ntawm daim ntawv muaj npe.
Qee zaus tej zaum yuav yog ib hom gram ntawm fiber ntau koj yuav rho tawm tau los ntawm tag nrho cov carbohydrate lub cev kom tau cov carbs nqa, tab sis qhov ntawd yog qhov kos.
Feem ntau, txo cov roj pleev xim muaj ntau cov qab zib ntau dua li cov khaub ncaws hnav. Piv txwv, Girard's Caesar salad dressing muaj 1 gram ntawm carbohydrate ib ob tablespoon liab.
Tib lub npe muaj "lub teeb" (roj tsawg-rog) Caesar hnav khaub hlab uas muaj 5 grams carbohydrate ntawm ib qho kev pab, thiab muaj ntau hom roj uas muaj 9 grams carb ntawm ib qho kev pab-uas yog ntau tshaj ib lub ncuav qab zib rau txhua daim tablespoon ntawm hnav khaub ncaws .
Lwm cov piv txwv yog Kraft Buttermilk Ranch Dressing uas muaj 2 grams carbohydrate ntawm ib qho khoom noj thaum cov roj dawb tsis muaj 11 grams. Thawj qhov khoom plig rau feem ntau cov piam thaj hauv cov khoom qab zib tuaj mus rau Briannas 'Blush Wine Vinaigrette, thaum muaj 14 grams carbohydrate rau ob lub tais diav.
Sim nrhiav cov khaub ncaws uas muaj xoom los yog 1 gram ntawm carbohydrate ib ob lub tablespoon noj, thiab tsis muaj cov khoom xyaw qab zib , tshwj xeeb yog hauv cov khoom xyaw thawj plaub ntawm daim ntawv. Nco ntsoov tias balsamic vinegar nyhav qee yam qab zib hauv nws.
Cov roj zoo tshaj
Cov roj zoo tshaj plaws rau cov khoom qab zib tuaj yeem muaj cov roj ntau ntawm cov khoom noj thiab cov roj tsawg omega-6 . Txawm hais tias omega-6 rog tsis nyob rau hauv txhua qhov phem tshaj plaws hauv thiab ntawm nws tus kheej, tib neeg yuav tau ntau dhau rau hauv lawv cov pluas noj. Ntawm cov khoom yooj yim-rau-pom thiab cov khoom muaj nqis-roj, cov roj txiv roj yog qhov zoo tshaj plaws kev xaiv, ntawm 73 feem pua monounsaturated roj thiab 9 feem pua omega-6. Nws kuj muaj lwm yam khoom noj zoo rau koj. Canola roj muaj 59 feem pua monounsaturated roj thiab 20 feem pua omega-6.
Soybean roj, qhov kim tshaj plaws thiab feem ntau siv roj, yog 23 feem pua monounsaturated roj thiab 51 feem pua omega-6. Ntxiv dua thiab, me ntsis zoo, tab sis, yog tias koj siv ntau hnav khaub ncaws hnav koj yuav xav mus deb ntawm cov kua roj.
Thaum saib cov ntawv, ob peb lub npe hu ua "Txiv Plig Roj thiab Vinegar" tab sis qhov thib ob ntawm cov khoom noj, tom qab roj txiv roj, yog "kua roj thiab roj hmab". Newman tus Kheej Roj thiab Vinegar yog ib qho piv txwv ntawm qhov no.
Tsis tas li ntawd, saib kom zoo zoo rau cov roj ntsha rog, uas yog cov roj rog tsawg dua. Txawm hais tias feem ntau cov khw muaj nqis rau cov khoom qab zib, nws tseem tuaj yeem tshwm nyob rau hauv-piv txwv, hauv Wishbone Chunky Blue Cheese Dressing.
Lwm cov khoom xyaw
Qee leej neeg nyiam nyob deb ntawm cov khoom noj uas muaj daim ntawv teev cov khoom ntxiv, vim lawv xav noj cov zaub mov nyob ze rau lub xeev ntuj lossis vim lawv tsis ntseeg cov khoom xyaw uas lawv tsis tuaj yeem. Lwm tus neeg pom tias cov khaub ncaws hnav nrog ntau cov khoom sib txawv coj los ua tsis yooj yim saj, los yog muaj kev ntxhib los mos tsis yog tawm. Piv txwv, muaj ntau cov khoom qab zib tuaj rau hauv lub khw uas nws thawj zaug los yog cov khoom thib ob yog dej. Cov ntaub qhwv no yuav muaj ntau cov pos hniav thiab lwm cov khoom xyaw kom "lub cev" rov qab rau hauv cov khaub ncaws. Koj tuaj yeem nrhiav nyuab dua rau hnav cov khoom qab zib nrog cov "gloppier" cov khaub ncaws.
Qhov Ncuav Hnav Zoo Tshaj: Ua Koj Tus Kheej
Nws yog ib qho yooj yim heev ua rau koj tus kheej nyias hnav khaub ncaws. Koj xav tau:
- Roj
- Vinegar los yog txiv qaub kua txiv
- Ntsev thiab kua txob
- Yeem: Tshuaj ntsuab, txuj lom, txiv hmab txiv ntoo, lwm yam flavorings, mustard (mustard yeej pab tuav nws ua ke ces nws tsis cais li yooj yim)
Qhov piv ntawm roj rau vinegar yuav tsum yog txog 3 mus 1. Co nws tag nrho ua ke nyob rau hauv ib lub hub los yog whisk nyob rau hauv ib lub tais. Yog tag nrho nws muaj nws.
Ua kom creamy dressing, pib nrog mayonnaise thiab / los yog qaub cream ua lub hauv paus, thiab ntxiv cov flavorings twg koj xav tau. Cov tshuaj tua kab mob feem ntau ua haujlwm zoo-tsuas yog kuaj xyuas cov piam thaj los yog cov carbs ntxiv. Nyias nrog vinegar los yog txiv qaub kua txiv yog xav tau.
> Source:
> Dawb WS, Zhou Y, Crane A, Dixon P, Quadt F, Flendrig LM. Kev ua qauv rau cov teebmeem ntawm cov roj kua roj ntawm cov zaubmov ntawm carotenoid thiab roj-soluble vitamin bioavailability hauv zaub xam lav zaub. Cov Ntawv Tshaj Tawm Txog Kev Kuaj Mob Mis Kas . 2017; 106 (4): 1041-1051. doi: 10.3945 / ajcn.117.153635.