Txaus siab rau ntau hom zaub mov qis thiab zaub mov zoo
Kev thuam ntau ntawm cov zaub mov qes-tsawg yog tias nws tsis yooj yim kom tau cov khoom noj zoo txaus thaum txwv tsis pub muaj cov carbohydrates. Txawm li cas los xij, tsis tshaj li theem induction luv xws li nrog ob lub lis piam Atkins induction , uas tsis yog qhov xwm txheej. Koj tuaj yeem them rau tag nrho koj cov hauv paus zaub noj haus rau cov zaub mov uas tsis muaj phom sij yog tias koj ua tib zoo saib xyuas cov ntsiab lus no.
Noj cov khoom noj kom ntau
Lub hauv paus loj ntawm lub qis-carb pyramid yog zaub.
Qhov no yog vim tias cov zaub ua tsis muaj dej khov siab heev hauv cov as-ham thaum nyob hauv cov carbohydrates tsawg. Tsis tas li ntawd, cov carbs feem ntau yog ntim hauv ntau cov fiber ntau uas lawv tsis nkag peb cov ntshav sai sai. Nws yog kev pom zoo kom zoo siab rau zaub los ntawm daim ntawv teev zaub zaub tsawg-carb .
Noj vitamin C ua piv txwv. Tej zaum koj yuav xav hais tias txiv kab ntxwv yog nyob rau saum toj ntawm daim ntawv teev kev muab vitamin C, tab sis saib ntawm cov zaub thiab koj yuav pom cov tswb liab kua txob yog ob zaug li vitamin-C pob. Caum caum milligrams ntawm vitamin C yog qhov pom zoo txhua hnub kom tsawg.
| 1 khob txiv hmab txiv ntoo lossis zaub | Vitamin C nqi, carbs, thiab calorie ntau ntau |
|---|---|
| Txiv kab ntxwv | 95 milligram vitamin C, 16 grams ntawm carable usable, 85 calorie ntau ntau |
| Liab tswb kua txob | 190 milligrams ntawm vitamin C, 6 grams ntawm carable usable, 31 calorie ntau ntau |
| Broccoli | 81 milligrams ntawm vitamin C, 4 grams ntawm carable usable, 31 calorie ntau ntau |
| Cauliflower | 47 milligrams ntawm vitamin C, 2 grams ntawm carable usable, 25 calories |
| Cabbage | 33 milligrams ntawm vitamin C, 3 grams ntawm carable usable, 22 calorie ntau ntau |
Mus rau xim
Thaum xaiv cov zaub thiab cov txiv hmab txiv ntoo tsawg tsawg los noj, cov uas muaj xim tshaj yog feem ntau qhov siab tshaj plaws hauv cov as-ham. Qhov no yog qhov tseeb tshwj xeeb tshaj thaum nws tuaj cuag antioxidants thiab lwm yam phytonutrients . Noj cov khoom xuab zeb tuaj yeem pab coj koj mus rau ntau yam ntawm cov khoom muaj nqis.
Piv txwv, noj zaub nplooj ntsuab , kua txob liab liab, taub dag , blueberries, thiab npua npog yuav npog ntau hom kev lag luam, nrog rau cov antioxidants.
Noj Zaub Mov thiab Noob
Cov nplej, xws li khob cij los yog mov, muaj ntau cov hmoov txhuv nplej siab, yog li lawv tsis ua si lub luag hauj lwm loj hauv cov zaub mov uas tsis muaj phom. Txawm li cas los xij, nws hloov tawm tias cov nplej tsis ntom ntau hauv cov as-ham thaum muab piv nrog ntau lwm cov khoom noj. Me me ntawm cov txiv hmab txiv ntoo thiab noob tuaj yeem ua rau tib cov as-ham uas muaj ntau dua cov noob txhu. Ceev tau pom tias yog lub plawv-noj qab nyob zoo, thiab feem ntau cov txiv ntseej thiab noob yog cov qis hauv cov carbohydrates. Tshawb cov carbs, cov rog, thiab calorie ntau ntau hauv cov txiv ntseej thiab noob .
Nqaij, Ntses, thiab Qe Yeej Muaj Neej Pheej
Nqaij feem ntau yog xav txog ib qho chaw muaj protein ntau , uas yog qhov tseeb, tab sis cov nqaij muaj ntau yam ntxiv. Nyob ntawm seb hom thiab ntuag, cov khoom noj no feem ntau siab hauv B vitamins, iron, potassium, selenium, thiab zinc. Qe qe yog tshwj xeeb uas muaj cov khoom noj.
Xaiv cov khoom noj khoom haus zoo
Cov khoom noj khoom haus yog qhov yooj yim tshaj plaws kom tau cov calcium thiab smattering lwm cov as-ham, tab sis cov mis nyuj muaj li 11 mus rau 12 grams carbohydrate ib khob. Qhov no ntau dhau rau qee cov neeg uas muaj carb-sensitive. Qee cov carbohydrates yog cov cheese (3 grams carbohydrate rau ib nrab khob), ricotta cheese (4 grams rau ib nrab khob), thiab cov cheese (uas yog qhov tsawg tshaj plaws), tab sis cov kua nplaum zoo li mozzarella tuaj yeem ua tau 1 gram ib ounce.
Yog tias koj ua tib zoo xaiv , koj tuaj yeem nrhiav yogurt los yog kefir, ib qho dej haus uas muaj li 6 mus rau 8 grams los yog carbs ntawm ib khob.
Tau Chav Rau Ntau Cov Khoom Noj? Sim Legumes
Taum thiab lentils muaj siab hauv cov carbohydrates. Tab sis feem ntau ntawm cov neeg, cov carbohydrates no maj mam ywj siab dua cov carbs los ntawm lwm qhov chaw, thiab qee cov neeg yeej tsis hloov dua siab tshiab rau hauv qab zib. Cov no hu ua cov tawv nqaij nchuav . Taum muaj fiber ntau, muaj ntau ntau cov minerals, xws li hlau thiab potassium, thiab cov phytonutrients. Soybeans muaj tsawg kawg carbohydrates nyob rau hauv legume tsev neeg. Rau ntau yam, sim taum dub taum .
Noj ntau ntau
Xijpob ntawm cov khoom noj khoom haus, noj ntau yam.
Xaiv cov nqaij txawv txhua lub lim tiam. Sim ua cov ntses tshiab. Sib dua koj cov ceev. Tawm ntawm koj cov zaub xam lav thiab yuav qee yam tshiab zaub ntsuab. Txhua cov khoom noj muaj nws tus kheej lub cev ntawm cov as-ham kom pab txhawb koj txoj kev noj qab haus huv. Thaum noj ntau yam, koj tuaj yeem siab tshaj qhov khoom noj koj ntim khoom rau hauv txhua thiab txhua kab ntawm carbohydrate uas koj noj.
Tau qhov twg los
- > USDA Food Composit > ion Database. USDA.