Kawm Yog Vim Li Cas Yog Muaj Txawv Carbohydrate Counts
Kua mis nyuj ua tau yog ib yam khoom tsis meej pem thaum koj nyob rau ntawm cov khoom noj txom nyem tsawg . Koj tsis tuaj yeem xav tias tus nqi carb yuav yog dab tsi. Koj yuav tsum nyeem daim ntawv lo ntawm txhua lub hwj thiab sau tseg tias seb yog teev raws li qhov loj me me.
Thaum uas koj xav tias yogurt lub ntsev yuav muaj tus nqi ntawm carbohydrate tib yam li cov mis nyuj uas nws tau ua los ntawm, qhov no kuj puv tawm tsis muaj tseeb.
Paub txog vim li cas cov ntsiab lus carbohydrate nws txawv rau cov kua mis nyeem qaub tuaj yeem pab koj kom tsis txhob muaj qee yam kev pitfalls thiab paub tias yuav tsum nrhiav thaum twg xaiv cov kua mis nyeem qis hauv cov carbs.
Raug Carb Ntaus Rau Lub Ncua Kua Mis
6-ounce kev ua haujlwm ntawm yogurt yogurt muaj cov xim carb zoo li no:
- Tag nrho cov mis nyuj Greek yogurt: 7 grams carbohydrate
- Tag nrho cov mis nyuj yogurt: 8 grams carbohydrate.
- Cov rog tsawg tsawg: 12 grams carbohydrate
- Nonfat los yog mis nyuj yogurt yogurt: 13 grams carbohydrate
Cov Tswv Yim Pab Kom Nquag Ntxov rau Kev Xaiv Tsawg-Carb Yej Noob
- Xaiv cov mis los ntawm cov mis nyuj uas yog mis nyuj, uas tsis tshua pom muaj mis nyuj hmoov los yog lwm yam carbohydrate additives dua cov mis nyuj los yog cov rog uas muaj roj tsawg.
- Xaiv cov txiv hmab txiv ntoo, cov kua mis uas yog Greek-style yogurt los ntawm nws ua los ntawm cov av qeeg, uas txo cov carbs.
- Tsis txhob muaj rog tsawg thiab tsis muaj cov tshuaj tsw qab vim lawv feem ntau muaj cov carbohydrates ntau dua.
- Tsis txhob flavored yogurts, txawm tias cov uas yog artificially sweetened.
- Nyeem daim ntawv lo, txhua lub sijhawm.
- Ua tib zoo nco ntsoov qhov loj me me raws li nws yuav tsawg dua lub thawv ntim uas koj xav tias nws yog ib qho kev pab.
- Siv koj cov tshuaj tsw qab kom koj paub tias muaj pes tsawg carbs koj ntxiv rau cov kua mis nyeem qaub.
Vim li cas Carb tsis pom zoo rau cov kua mis nyeem qaub?
Kua mis nyeem qaub yog tsim los ntawm kev noj cov mis thiab ntxiv cov kab mob ntawm cov kab mob tus phooj ywg uas ua rau cov kua mis uas muaj carb-lactose-ua kua lactic acid, uas tsis yog carbohydrate.
Tab sis cov kua mis nyeem qaub uas koj yuav hauv lub khw yuav muaj qhov sib txawv ntawm carb suav nyob ntawm seb nws ua li cas.
1. Txawm lub Ntsev Kua Mis Tsis Tshauv
Taub yogurt feem ntau tau ntxiv cov khoom xyaw uas nce carbs. Nonfat mis hmoov ntau ntau ntxiv rau thicken nonfat yogurt. Cov hmoov mis muaj cov kua txiv qab zib, lactose; yog li ntawd nws ntxiv rov qab carbs tias tus thawj probiotic kab tsuag digested thaum tig mis nyuj rau hauv yogurt.
Tag nrho cov mis nyuj cov mis yogurt thicker, yog li nws yog qhov tsawg dua yuav thickened nrog cov mis hmoov los yog lwm cov carb uas muaj cov thickeners dua li cov rog tsawg lossis cov tsis muaj ntsev yogurt. Nws yuav tsum yog qhov koj xaiv thawj zaug thaum koj xav tau cov qos yaj ywm tsawg tsawg tab sis muab piv rau cov ntawv sib txawv ntawm ntau hom.
2. Yogurt yog ua los ntawm cov kab mob uas hloov cov zaub hauv cov mis
Cov kab mob hauv cov phooj ywg kab mob uas hloov cov mis nyuj rau yogurt thiab kefir digest ntau ntawm cov lactose hauv cov mis nyuj, txo cov piam thaj hauv cov khoom. Jack Jackberg, co-author ntawm "Lub Plaub Fab Kev Noj Haus," kuaj cov kua txiv fermented. Nws pom tias mus txog 8 gram ntawm carbohydrate yog noj los ntawm cov kab mob hauv lub khob ntawm yogurt uas muaj cov kab lis kev cai nyob. Nyob rau hauv qhov zoo tshaj plaws txoj kev xav, qhov no yuav txo qhov 12 grams carbohydrate nyob rau hauv ib khob mis nyuj mus txog 4 grams carbohydrate nyob rau hauv lub yogurt los ntawm nws.
Txawm li cas los xij, yog tsim los ntawm cov kua mis nyeem qaub, kev fermentation yuav tsum nres ua ntej nws mus txog qib uas tsis tshua muaj. Yog li, feem ntau yogurt yog tshaj 4 gram ntawm carbohydrate rau 6 ooj.
3. Nyob Mus Kuaj Hauv Cov Kws Ua Khaub Ncaws Ua Ntau Yam Ntau Yam Rau Cov Khaub Ncaws
Thaum tag nrho cov yogurts raug nrog cov kab lis kev cai, nyob rau hauv ntau cov no yog cov raug tua ces lub fermentation yog nres nyob rau hauv lub khoom ntim. Tom qab cov kab mob raug tua lawm, cov qib carbohydrate tiav lawm. Saib rau daim ntawv sau hais tias yogurt tseem "muaj" nyob rau hauv kab lis kev cai, nrog cov npe ntawm ob hom kab mob, xws li Streptococcus thermophilus , Lactobacillus acidophilus , L.
Bifidus , los yog L. casei .
Feem ntau cov coj mus muag yog tsis pub ntev txaus rau sov sov rau qhov siab tshaj plaws ntawm cov lactose noj los ntawm cov kab mob. Txawm hais tias tus txheej txheem qeeb qeeb tom qab chilling, feem coob loj tshwm sim nyob rau theem nyob qhov twg yogurt yog khaws cia sov.
Yog hais tias ib lub yogurt muaj cov kab lis kev cai nyob, qhov nyiaj ntawm carbohydrate yuav maj mam mus zuj zus, txawm tias tom qab yuav khoom. Thaum lub sijhawm carbohydrate txo rau li 4 mus rau 5 gram ib khob, qhov nyiaj tau zoo vim tias ntau lub lactic acid tau raug tsim tawm hais tias cov kab mob mus ntswg. Yog hais tias koj ua rau koj tus kheej yogurt, nws yuav siv sij hawm ntev li 20 teev mus rau qhov point no (nyob ntawm qhov kub thiab txias).
4. Greek yogurt: Txau qhov Whey Reduces Carbs
Feem ntau ntawm cov lactose nyob rau hauv yogurt yog nyob rau hauv lub whey, lub kua feem ntawm yogurt. Nws yog ib qho yooj yim kom lim qhov ntau ntawm cov zom tawm ntawm yogurt koj tus kheej los yog yuav Greek-style yogurt.
Tiv thaiv cov av qe los ntawm cov kua mis nyeem qaub, muab cov xim kas fes rau hauv ib lub txiv ntsej muag lossis khi npog thiab muab tso rau hauv lub khob rau hauv lub tub yees. Nws yuav ua tau thicker thiab thicker raws li lub sij hawm mus rau, yog li koj nres tau thaum nws yog qhov sib xws koj xav tau.
Nws thiaj li, nws muaj peev xwm ncav cuag lub thickness ntawm muag muag cheese, feem ntau hu ua yogurt cheese. Qhov no yuav noj tau txhua txoj kev uas koj nyiam los yog tov nrog lwm cov khoom xyaw rau cov khoom noj xws li dips. Lwm tus kom zoo dua yog siv lub taub yog tias cov concentrated yogurt muaj protein ntau dua ib khob, thiab tsis tshua muaj carbohydrate.
Lo Lus Ntawm
Thaum koj txiav txim siab qis dua, koj yuav tsum ua tib zoo saib xyuas cov ntawv noj zaub mov ntawm cov khoom noj xws li yogurt . Nrhiav kom tau ib qho uas ua kom koj cov hom phiaj thiab txaus siab rau cov txiaj ntsig ntawm qhov khoom noj mis.
> Qhov chaw:
> Goldberg J, OMara K, Becker G. Cov Plaub Lub Plaub Fab Kev Noj Qab Haus Huv: Txoj Kev Noj Qab Haus Huv Dhau Los Ntawm Txoj Kev Noj Qab Haus Huv Rau Ib Lub neej . New York: Marlowe; 2009.
> Koom Haum Yawg Lub Tebchaws. Live thiab Active Culture (LAC) Yogurt FAQ tus.
> USDA. Tebchaws Database Database for Standard Reference Release 28.