Kev Noj Qab Haus Huv, Cov Khoom Noj Khoom Haus, thiab Cov Zaub Mov Qis Carb
Cov noob taum, cov noob taum, taum qoob-tsis muaj teeb meem dab tsi koj hu lawv, lawv yog tib yam nkaus xwb, thiab lawv muaj ntau yam los pab peb txoj kev noj qab haus huv rau tsawg kawg ntawm cov carbohydrates. Cov taum daj daj tsis zoo li cov zaub tsis zoo li cov hom ntsuab, tiam sis tseem nyob hauv cov carbs.
Cov taum ntsuab muaj tseeb Legumes
Ntsuab taum lauj kaub, ib yam li cov taum uas peb tau noj ua noj lossis cov kaus poom, xws li cov taum taum thiab pinto taum.
Qhov txawv tsuas yog hais tias lub pod ntawm taum ntsuab yog edible li ntawd nws yuav ua tau xaiv ua ntej. Yog tias koj loj hlob ntsuab taum hauv koj lub vaj thiab tsis tuaj yeem khaws cia rau hauv lub sijhawm, koj tuaj yeem tawm hauv cov nroj tsuag thiab lawv yuav paub tab thiab qhuav. Tom qab ntawd, koj tuaj yeem ua noj thiab noj cov taum li koj puas yuav tsum muaj lwm cov noob taum qhuav.
Carbohydrate, Fiber, thiab Calorie Counts
Cov taum ntsuab muaj tsawg tsawg hauv cov carbs thiab ntxiv tau qee cov roj rau koj cov zaub mov.
- 1/2 khob ntawm taum ntsuab (los yog li 10 4 "taum): 2.3 grams zoo (net) carbohydrates ntxiv rau 1.5 grams fiber ntau thiab 17 calorie ntau ntau
- 1/2 khob ntawm taum ntsuab taum: 3 grams zoo (net) carbohydrates ntxiv rau 2 grams fiber ntau thiab 22 calorie ntau ntau
- 1 khob ntawm 1/2 "ib daig ntsuab taum: 4.3 grams zoo (net) carbohydrates ntxiv rau 2.7 grams fiber ntau thiab 31 calorie ntau ntau
Glycemic Index
Cov noob taum ntsuab muaj ib qho qis globcemic (15), uas ua rau lawv xaiv zoo rau cov neeg muaj ntshav qab zib los yog noj zaub mov tsawg.
Nyiaj Noj Qab Haus Huv
Cov taum ntsuab yog ib qho zoo heev ntawm fiber, vitamin K, thiab beta-carotene (thiab lwm yam carotenoids); ib qho zoo heev ntawm cov vitamin C, thiab ib qhov zoo ntawm folate thiab manganese. Lawv kuj muaj cov nqi ntau dua lwm cov khoom noj xws li potassium, iron, lutein, thiab B vitamins, nrog rau ntau cov phytonutrients xws li cov tshuaj flavonoids antioxidant.
Cov taum ntsuab muaj qhov zoo sib xws profile rau cov nplooj ntsuab, yog li yog tias koj nkees ntawm nplooj, sim cov taum ntsuab rau kev hloov.
Xaiv thiab Khaws Cia
Xaiv cov taum uas ruaj khov thiab tsis yig yam tsis muaj xim av lossis chaw muag muag. Qhov zoo tshaj plaws, koj yuav tsum xav tias "snap" thaum koj tawg (hos lub npe "snap taum"). Khaws cia rau hauv lub txaj txias ntawm koj lub tub yees, qhov uas lawv yuav tsum ua kom txog li ib lub lim tiam. Txhob ntxuav lawv kom txog thaum uas yog ua ntej koj npaj lawv los noj. Yog koj tsis xav tias koj yuav noj tau lawv ua ntej lawv mus ua phem, koj tuaj yeem ntxuav thiab khov lawv.
Low-Carb Zaub mov txawv
Yog tias koj nyob nraum nkees noj zaub taum ntsuab, muaj ntau ntau cov zaub taum ntsuab uas haum rau khoom noj khoom haus tsawg-tsawg, xws li ntsuab taum casserole nrog cov noob qoob loo , tsis tshua muaj plaub-plaub taum nyias , kua zaub kua muag , thiab qaib los yog qaib cov txwv) . Ua noj lawv nrog ib co dos thiab sprinkling lawv nrog ib tug me ntsis txiv qaub kua txob kuj yog ib txoj kev cua kom hloov lawv.
> Qhov chaw:
> California Consortium of Cardiologists. Zom cov zaub mov 101: Glycemic Index ntawm Cov Khoom Noj.
> Tebchaws Meskas Chav Ua Haujlwm Saib Xyuas Kev Ua Qoob Haujlwm (USDA) National Nutrient Database rau Standard Reference, Tso 28, 2016.