Thaum koj xav txog cov hauv paus zaub, tej zaum koj yuav xav txog qos yaj ywm. Thaum koj xav txog high carbohydrates, qos yaj ywm kuj tuaj yeem xeeb. Ua tsaug, muaj lwm cov kev pabcuam qis dua uas koj tuaj yeem siv raws li kev hloov pauv rau cov qos yaj ywm. Ntawm no, peb tshawb cov carb thiab fiber ntau ntawm ntau yam hauv paus veggies.
Hom Qoob Zaub Kua Zaub
Qoob loo zaub yog nroj tsuag keeb kwm siv ua zaub.
Muaj ntau hom zaub hauv paus, xws li cov dej hiav txwv, xws li carrots, beets, thiab turnips; tuberous keeb kwm, uas muaj xws li qos yaj ywm qab zib, yams, thiab yucca; thiab hloov cov nroj tsuag qia tubers, uas muaj xws li cov qos.
Carbohydrate thiab Fiber Counts rau hauv paus zaub
| Kev npaj ntawm paus zaub | Carbs (grams) | Fiber ntau (grams) |
|---|---|---|
|
1 khob unskinned, tsuav nqaij, qos yaj ywm 1 khob hau mashed qos yaj ywm 1 khob boiled skinned qos yaj ywm 1 loj unscheded ci qos | 26.2 30.4 31.2 63.2 | 3.1 4.4 2.8 6.6 |
|
1 khob raw cubed turnip 1 khob boiled cubed turnip 1 khob boiled mashed turnip | 8.4 7.9 11.6 | 2.3 3.1 4.6 |
|
1 khob raw cubed rutabaga 1 khob hau zom rutabaga 1 khob hau cub rutabaga | 12 16.4 11.6 | 3.2 4.3 3.1 |
|
1 khob raw yuag yuag qos yaj ywm 1 khob hau mashed qos yaj ywm 1 medium boiled Sweet qos | 26.8 58.1 26.8 | 4 8.2 3.8 |
Yam 1 khob raw cubed yam 1 khob hau cub cub | 41.8 37.4 | 6.2 5.3 |
|
1 khob khob celeriac 1 khob ntaub nplaum celeriac pieces | 14.4 9.1 | 2.8 1.9 |
|
1 khob raw cov zaub ntug hauv paus 1 khob boiled sliced carrot | 12.3 6.4 | 3.6 2.3 |
|
1 khob nyoos hlais parsnip 1 khob boiled sliced parsnip | 23.4 26.5 | 6.5 5.6 |
|
1 khob nyoos cubed beet 1 khob boiled sliced slaughter | 13 16.9 | 3.8 3.4 |
|
1 khob nyom sliced radish 1 khob boiled sliced radish | 3.9 5 | 1.9 2.4 |
Turnips Tsis yog Tsuas Nqes Qis Ntiag Tug Tsawg Qis rau Qos Qus
Qos yaj ywm muaj siab heev nyob rau hauv cov hmoov txhuv nplej siab thiab muaj lub siab qhia tau tias glycemic. Nyob rau hauv qhov tseeb, tsuas yog hauv paus zaub nrog ib tug ntau dua glycemic Performance index yog parsnip. Thaum cov zaub mov muaj ib qho kev qhia siab glycemic, nws txhais tau hais tias cov carbohydrates hauv lawv raug xa mus rau hauv qab zib thiab nqus tau rau hauv koj cov ntshav.
Qhov xwm zoo yog tias muaj qee thaj cag zaub uas tsis tshua muaj nyob rau hauv carbs thiab muaj peev xwm muab hloov rau cov qos yaj ywm, xws li radishes, uas muaj peev xwm yuav roasted ntau tib txoj kev raws li qos yaj ywm. Mashed los yog cubed turnips yog lwm xaiv zoo, nrog tsawg tshaj li ib nrab ntawm cov carbs uas mashed los yog cubed qos yaj ywm muaj. Mashed rutabaga yog lwm qhov kev xaiv zoo yog tias koj tab tom nrhiav ib txoj kev kom los siav tias cov qos yaj ywm lo lus, tsis tau koj xav hla tag nrho cov carbs.
Tsis tas li ntawd, muaj lwm hom zaub, zoo li cov kab yas qaub npu , uas tuaj yeem hloov tau rau cov qos yaj ywm rau ib qho suav qis dua. Ib lub khob ntawm cov zaub mov siav tsuas muaj 2.55 grams carbs. Sim mashing nws thaum nws ua siav thiab ntxiv me ntsis ntsev los yog lwm lub caij rau cov dej. Lwm txoj kev zoo noj zaub txhwb qaib yog ua kom muaj "mov" los ntawm qhov khoom noj khoom haus ntawm cov khoom noj kom txog thaum nws muaj qhov loj me me, ces tais rau hauv saucepan nrog cov roj txiv roj.
> Source:
> Tebchaws Meskas Chav Ua Haujlwm Saib Xyuas Kev Ua Qoob Haujlwm (USDA) National Nutrient Database rau Standard Reference, Tso 28, 2016.