Cov qhob cij uas tsawg dua Glycemic?
Yog tias koj xav txiav rov qab rau carbs tab sis tsis xav tshem tawm cov mov ci, koj yuav ua li cas xaiv qis carb zaub mov? Ntawm ib txoj kev noj haus tsawg tsawg rau koj txoj kev noj qab haus huv, cov zaub mov tsis tu ncua yuav tsum muaj kev txwv ntau heev. Koj yuav tsum hloov mus rau cov khoom noj tshwj xeeb tsawg-carb lossis ua rau koj tus kheej, xws li cov khoom noj mov flax .
Vim li cas cov Cij Ua Ntej hauv Cov Ntshav Qab Zib?
Cov nplej zoo ib yam li cov hmoov nplej txhu ua hmoov nplej, thiab cov hmoov txhuv nplej siab ua los ntawm ntev cov hlua ntawm cov piam thaj.
Cov kua paug hauv koj cov qaub ncaug pib tawg zom cov hmoov txhuv nplej siab rau hauv suab thaj thaum koj noj. Thaum lawv ncav cuag lub plab, feem ntau cov starches tau hloov dua siab tshiab los ntawm qab zib. Tab sis muaj qee qhov kev zam, thiab cov no yog cov uas yuav tsum them nyiaj rau thaum mus noj mov.
Yuav Saib Xyuas Thaum Yuav Mov Mov
- Tsawg "Siv tau" Carbohydrate: Kos cov ntawv qhia txog khoom noj khoom haus . Yog xav nrhiav cov roj carbohydrate usable, muab cov fiber ntau los ntawm tag nrho cov carbohydrate. Qhov no yog qhov tseem ceeb tshaj plaws thaum koj khom lub lag luam tawm ntawm cov ntshav qabzib (li cas glycemic yog). Yog tias koj suav cov carbs , koj yuav tsum nyeem daim ntawv lo thiab pom ntau npaum li cas carbohydrate koj noj. Tab sis txawm hais tias koj tsis quav ntsej los ua cov carb suav, ua tibzoo saib ob peb loaves ntawm cov mov ci kom paub ntau npaum li cas carbohydrate lawv muaj.
- Cov Ncuav Cij Nyuaj: Obviously, me me los yog thinner qhob cij slices feem ntau muaj tsawg carbohydrate, vim lawv muaj tsawg dua txhua yam. Txawm li cas los xij, saib xyuas rau cov khoom noj uas ntub zis heev (feem ntau tuaj txawv teb) vim qhov no yuav ua tau zoo li cov zaub mov tsis tu ncua nyob rau hauv cov hmoov txhuv nplej siab.
- Ntau cov Fiber ntau: Ib co breads hloov fiber ntau rau cov hmoov txhuv nplej siab hauv khob cij, txo cov calorie ntau ntau thiab cov carbohydrate. Txawm li cas los xij, ntau cov fiber ntau tsis tas txhais me ntsis rau ntawm cov ntshav qab zib, yog tias cov fiber ntau ntxiv rau lwm cov khoom xyaw, es tsis yog qhov hloov rau cov hmoov txhuv nplej siab. Ntxiv dua thiab, rho cov hlwv tawm ntawm tag nrho cov carbohydrate kom pom qhov no.
- Rough, Grainy Texture: Lub qhov av zoo tshaj lub hauv paus ntawm cov nplej los yog lwm cov noob qoob loo, qhov ntau sai npaum li cas cov hmoov txhuv nplej siab yuav tawg ua piam thaj. Muaj qee cov qhob noom cookie ua tau 100 feem pua ntawm cov hmoov nplej nplua nuj, uas muaj kev ntxhib los mos uas zoo li cov qhob cij dawb. Qhov teeb meem yog hais tias qhov no khob cij feem ntau yog me ntsis li glycemic li cov khob cij dawb. Ntawm qhov tod tes, cov mov mog nrog ntau roughly-textured yuav, feem ntau, yuav tsis tshua muaj glycemic. Qhov zoo tshaj plaws khob cij rau lub hom phiaj no tau pom ib qho ntawm cov nplej, raws li qee cov pob txha suab txhu liab.
- Sprouted Grain Cread: Muaj tsis tau tshawb fawb txog qhov no, tab sis qee qhov ua pov thawj pom tias sprouted grain qhob cij tsis ua rau siab lossis ceev ceev ntawm cov ntshav qab zib nce raws li cov zaub mov tsis tu ncua. Txawm li cas los xij, cov noob txivneej tsis yog fiber ntau xwb, raws li qee cov khob cij cov ntawv thov, yog li nyeem cov ntawv kom zoo yog tias lawv tau thov nyiaj ntau ntawm fiber ntau thiab tsis tshua muaj " net carbs ."
- High Protein Breads : Ib co khob cij siv ntau hom qoob mog gluten es txhob siv cov qoob loo. Txij li thaum gluten yog protein ntau ntawm cov nplej, cov khob cij no yuav ua tau zoo tshaj plaws yog tias koj tsis nkag siab gluten.
- Sourdough Cread: Sourdough bread tau tshwm nyob rau hauv ib txoj kev tshawb no los tsim cov lus teb rov qab tsawg dua li niaj hnub noj mov.
Yuav ua li cas txog lub teeb ci?
"Lub teeb" khob cij yuav ua rau koj tsis sib zog. Lub teeb ci tau muaj tsawg dua cov calorie ntau tshaj li lawv cov txee niaj hnub, tab sis qhov no tuaj yeem ua tau tiav los ntawm kev yooj yim ntxiv cov huab cua thiab ua cov menyuam yaus. Ntawm qhov tod tes, qee qhov "ci qhob noom" muaj tsawg dua hauv cov carbs dua li niaj zaus. Piv txwv li:
- Ib daim ntawm Oroweat 100 feem pua ntawm lub khob cij hnyav tseem nyhav 38 grams thiab muaj 17 grams carbohydrate, 3 yam uas muaj fiber, thiab 100 calories.
- Ib Daim Ntawv Hnyav Ntawm Qhov Tuaj Ntshiab 100 feem pua ntawm lub khob cij hnyav 23 grams thiab muaj 9 grams tag nrho cov carbohydrate, 3.5 cov uas muaj fiber, thiab 40 calories.
- Nyob rau hauv cov ntaub ntawv no, feem ntau ntawm cov calorie txhab yog tsuas yog los ntawm ua lub slices me, tab sis muaj pom tau qee qhov kev hloov ntawm starch rau fiber ntau.
Low-Carb Tortillas Yuav Ua Tau Ib Hloov Zoo
Tej zaum qhov zoo tshaj plaws mov ci cij hloov yog ib tug tortilla tsawg-carb. Lawv muaj nqi txaus, thiab ntau lub khw muag khoom noj. Ua ib qho qhwv, siv nws li kub kub bun, los yog lub hauv paus rau pizza. Yog tias koj lub khw muag khoom noj tsis tuaj yeem nqa lawv, lawv tuaj yeem pom hauv online, xws li:
- Lub hom phiaj Carb Balance Tortillas ntawm Amazon: 4 grams net carb (13 grams tag nrho, 9 grams fiber ntau)
- Maria thiab Ricardo's Low-Carb / Low-Fat Tortillas ntawm Amazon: 3 grams nqa carb (10 grams tag nrho, 7 grams fiber ntau)
- Mama Lupe's Low-Carb Tortillas ntawm Amazon: 3 grams nqa carb (7 grams tag nrho, 4 grams fiber ntau)
Mov ci kom tsis txhob noj
- Bagels thiab Rolls: Bagels thiab yob yog cov dag zog, vim tias lawv tuaj yeem muaj ob, peb, los yog plaub tus qhob cij. Lawv kuj yog cov tsis tshua muaj 100 feem pua ntawm cov noob qoob loo. Txawm li cas los xij, kuj muaj "thin bagels" nyob hauv qee lub khw. Yog tsis yog, ua tus daus. Siv lub diav los yog koj cov ntiv tes xwv kom tshem tau qee qhov muag ntawm lub hnab mos liab thiab ua rau nws tawm ua ntej koj tso schmear los yog siv rau lub khob cij.
- Mos Nqaij Mov: Cov zaub mov mos feem ntau yog ua los ntawm cov xim dawb thiab / los sis cov hmoov nplej loj heev uas dhau mus rau qab zib hauv koj lub cev.
- Sweet Breads: Txhua lub ncuav nrog ntxiv suab thaj yog yuav tsum tau zam, tab sis feem ntau cov mov mog nyob rau hauv lub khw yog ua nrog tsawg kawg yog ib co qab zib. Ib txoj hauv kev zoo yog kom tsis txhob muaj lub khob cij uas yog ib qho ntawm thawj tsib qho khoom xyaw qab zib, zib ntab, zib suab thaj, fructose, etc.
- Lwm cov qhob nplej : Vim tias cov nplej yeej muaj protein ntau dua lwm cov hmoov nplej, lwm cov qhob nplej xws li glutens tsis pub muaj ntau dua hauv cov carbohydrate dua cov khob cij ua nrog cov nplej.
> Qhov chaw:
> Najjar, AM, Parsons, PM, li al. "Qhov mob hnyav ntawm kev noj cov mov ntawm qhov sib txawv ntawm cov ntshav qab zib, insulin thiab incretins tom qab noj mov thawj zaug thiab zaum ob." Kev Noj Qab Haus Huv Neeg thiab Kho Mob . Vol. 101, Zauv 3 391-398 (2009).
> Najjar, AM. "Qhov cuam tshuam ntawm Breads ntawm Varying Composition ntawm Biomarkers ntawm Ntshav Metabolism hauv cov rog thiab rog." University of Guelph, Hlis ntuj nqeg 2009
> USDA Tebchaws Cov Ntaub Ntawv Ntaus Nqi rau Kev Siv, Tso Tawm 21.
Tshaj tawm
E-Commerce Cov ntsiab lus yog ywj siab ntawm cov ntaub ntawv kho mob thiab tej zaum peb yuav tau txais nyiaj raug txuas nrog koj cov khoom siv ntawm kev txuas ntawm nplooj ntawv no.