Thaum koj pib noj cov zaub mov tsawg-tsawg , ib nrab ntawm kev sib ntaus sib tua yog kawm li cas thiaj suav tau tias muaj carb dhau ntawm cov qos yaj ywm dawb thiab chocolate chips cookies, thiab muaj pes tsawg carbs hauv ib qho khoom pub ua "low-carb." Tsis tas li xwb, nws muaj qhov me me tiam sis tseem ceeb ntawm kev kawm nyeem thiab nkag siab txog kev noj zaub mov . Nws puas yog tag nrho cov carbohydrate ntawm ib qho kev pab cuam twg yog thaum suav cov carbs? Los yog nws cov ntsiab lus qab qab zib? Yuav ua li cas txog cov kua dej qab zib?
Kev kawm nyeem ntawv noj khoom haus yog ib qho tseem ceeb heev hauv kev ua neej, thiab tshwj xeeb tshaj yog thaum muaj kev noj haus tshwj xeeb, tshwj xeeb tshaj yog cov carb. Nws muab cov ntaub ntawv tseem ceeb txog cov zaub mov peb noj thiab ua rau tag nrho cov kev txawv ntawm tsis yog peb qhov hnyav xwb, tiam sis kev noj qab haus huv.
Txawm tias qhov khoom noj khoom haus zoo tshaj plaws low-carb yuav yog ib tus kws kho mob uas muaj ntau yam zaub mov uas tsis tuaj yeem nrog cov ntawv sau tagnrho xws li zaub, nqaij, txiv hmab txiv ntoo, thiab lwm yam khoom noj tshiab uas tsis tshua muaj nyob rau hauv carbs thiab suab thaj -qhov zoo li yeej tsis pub dhau ntawm ib pob. Tom qab tag nrho, cov khoom noj zoo noj xws li raw almonds thiab cov zaub khov nab tuaj rau tej pob khoom! Li ntawd, nws yog qhov zoo tshaj plaws los kawm kom txawj nyeem ntawv noj qab haus huv.
1 - Kev Pab Cuam
Kev loj hlob yog qhov tseem ceeb ntawm daim ntawv lo. Hauv thawj qhov chaw, ib qho "loj me me" raws li lub pob yuav dais me ntsis zoo nkaus li tus nqi ntawm cov zaub mov uas neeg feem coob noj ib zaug. Yog hais tias ib lub pob ntawv hais tias muaj pes tsawg tus yog ¼ khob, nws yog qhov zoo tshaj plaws los ntsuas tau qee yam kom tau ib lub tswv yim tseeb ntawm ntau npaum li cas, vim nws yooj yim heev rau qhov ntsuas peb tau noj mov. Thaum nws los txog khoom noj txom ncauj, koj yuav xav muab cov pob loj dua rau hauv cov hnab me me uas yog cov khoom noj uas koj xav noj.
Qee lub sij hawm, raws li nyob rau hauv daim ntawv qhia txog, qhov loj me me yog los ntawm qhov hnyav. Yog tias koj tsis muaj qhov ntsuas, nco ntsoov txog cov naj npawb ntawm cov khoom noj hauv lub hnab.
Thaum peb suav cov grams ntawm carbohydrate, nws tseem ceeb heev uas yuav tsum tau nrhiav kom paub meej "rounding error" thaum nws tawm los ua haujlwm loj. Piv txwv, yog tias ib daim ntawv qhia hais tias 1 tablespoon ntawm ib qho khoom noj muaj ib hom kab carbohydrate, uas yog ib yam dab tsi los ntawm .51 grams rau 1.49 grams. Tias 's tsis loj loj yog tias koj noj ib qho kev pab. Tab sis muaj 16 dia nyob rau hauv ib khob, yog li qhov yuam kev yuav muaj li 8 gram ntawm ob sab yog tias koj siv ntau npaum li ntawd hauv ib daim ntawv qhia.
Ib qho piv txwv ntawm qhov teeb meem no yog hnyav cream. Ib tug tablespoon ntawm hnyav cream muaj me ntsis tsawg tshaj li ib nrab ntawm ib tug gram ntawm carbohydrate, uas sau cim kev cai hais tias yog "zero." Qhov no tau coj qee cov carbers tsawg tsawg los ntseeg tias lawv tuaj yeem siv ntau lub dia txhua lub sijhawm. Tab sis cov "xoom carbs" tuaj yeem ntxiv zoo nkauj heev.
2 - Tag Nrho Calories
Peb tsis yog feem ntau suav cov calorie ntau ntau ntawm cov zaub mov uas tsis muaj phom, raws li ib feem ntawm lub tswv yim yog tias peb qhov kev ntshaw yuav ua kom cev nqaij daim tawv muaj zog rau peb lub cev. Tseem, ntau tus neeg pom tias hauv qee qhov taw tes nws yuav pab tau kom tsawg kawg yog qhov muag ntawm calories.
3 - Cov rog
Cov roj ntau hauv cov zaub mov tsis yog feem ntau yog qhov teeb meem ntawm cov zaub mov uas tsis tshua muaj peev xwm, tab sis hom roj muaj peev xwm ua tau. Qee qhov kev noj haus xws li South Beach thiab Zone noj cov zaub mov tsis muaj rog, thiab txhua tus yuav tsum nyob deb ntawm trans nqaijrog . Txawm hais tias tsis yog sau lo lus, xaiv cov khoom noj uas feem ntau ntawm cov roj yog monounsaturated yog ib qho kev qhia zoo. Hauv cov ntsiab lus ntawm cov zaub mov uas tsis tshua muaj hauv plab, tag nrho cov roj kom tsawg tsis tau pom tias yuav muaj kev pheej hmoo rau kab mob plawv. Qhov no kuj muaj tseeb rau cov roj cholesterol.
4 - Carbohydrates
Muaj ntau qhov chaw rau cov khoom seem ntawm cov khoom noj khoom haus, thiab nws yog qhov tseem ceeb rau cov neeg uas suav cov carbohydrates los yog muaj suab thaj rau txhua tus.
Qhov tseem ceeb tshaj plaws uas cov neeg noj zaub mov tsis tshua muaj kev txhawj xeeb yog qhov kev txhawj xeeb ntawm qhov carbs peb noj rau ntawm peb cov ntshav qab zib (ntshav qabzib). Peb tsom cov ntshav qab zib feem cuam tshuam rau ob leeg qis thiab qeeb. Dab tsi peb xav kom tsis txhob muaj siab peaks nyob rau hauv cov ntshav qabzib, thiab muaj ntau cov lus qhia ntawm daim ntawv qhia uas tuaj yeem pab peb.
Tas nrho Carbohydrates
Qhov grams ntawm tag nrho cov carbohydrate yog thawj qhov khoom los saib. Yog tias nws siab heev, koj tuaj yeem yuav tsum tau muab cov khoom noj ntawd rov qab rau hauv txee. Txawm tias qhov carbohydrates los ntawm "zoo" (yam muaj txiaj ntsig), ntau dua carbohydrate tom qab yuav tua cov ntshav qabzib. Qhov pes tsawg qhov "ntau heev" rau koj yuav nyob ntawm seb koj lub cev muaj peev xwm tso siab qabzib, thiab noj cov zaub mov koj tau nyob.
Hauv qab Cov Kab Carbohydrates uas nyob hauv seem no, yuav muaj ob los sis peb lwm txoj kab - fiber, suab thaj, thiab tej zaum cov kua qab zib. Koj yuav pom tias cov nuj nqis no tsis ntxiv rau tag nrho. Qhov no yog vim cov hmoov txhuv nplej siab tsis teev rau ntawm cov ntawv cim khoom noj . Yog li, txhua yam ploj lawm carbohydrate tuaj yeem xav tias yuav ua tau hmoov txhuv nplej siab. Cov khoom noj uas ua tiav, cov hmoov txhuv nplej siab (uas yog ua los ntawm cov xuab zeb ntev ntev) feem ntau ua rau cov ntshav qabzib ntau npaum li ntau lossis ntau tshaj suab thaj, vim hais tias kev ua rau cov carbohydrate ntau dua glycemic.
Qab zib
Tamsim no koj tuaj yeem ntsuas tias cov piam thaj hauv cov zaub mov tsis yog qhia tau tias ntau npaum li cas cov zaub mov yuav ua rau koj cov ntshav qab zib, vim tias cov ntsev, thiab qaug dej cawv , muaj cov teebmeem zoo li no.
5 - Fiber ntau
Fibre yog ib hom carbohydrate uas tsis tau nce ntshav qabzib. Qhov tseeb, qhov muaj fiber ntau tuaj yeem ua qeeb qeeb ntawm lwm yam carbohydrates hauv pluas noj. Yog li ntawd, thaum suav carbs, peb rho cov grams ntawm fiber los ntawm grams ntawm tag nrho cov carbohydrate. Qhov no muab ib tug naj npawb uas yog hu ua cov carbs zoo, los yog siv tau cov carbs, los yog cov carbs nqa, los yog cov carbs feem. Daim duab no yog qhov nyiaj ntawm carbohydrate hauv cov zaub mov uas cuam tshuam txog ntshav qab zib.
6 - Qab Zib Cawv
Qab zib alcohols yuav ua tau cov khoom xyaw txhais cov lus. Ib qho khoom hu ua "tsis qab qab zib" thiab muaj cov cawv suab thaj. Yog tias zoo li no, yuav tsum muaj ib txoj kab rau lawv ntawm cov khoom noj khoom haus (cov khoom uas tsis muaj cov piam thaj dawb tsis tas yuav tsum muaj kab no).
Cov kws kho mob xav kom peb ntseeg tias cov kua qab zib muaj tsawg heev rau cov ntshav qab zib, tab sis qhov tseeb, nws nyob ntawm ntau hom tshuaj uas muaj suab thaj hauv cov khoom. Nco ntsoov tias feem ntau ntawm cov cawv suab thaj tsis yog qab zib li suab thaj, ntau tshaj qhov no yuav tsum tau siv kom tau tib lub qab zib. Tsis tas li, nco ntsoov tias ntau cov cawv suab thaj (ntau malignant malformant ) yuav ua rau muaj roj thiab lwm cov kev mob plab hnyuv.
Erythritol yog ib qho uas tsuas yog siv cawv haus cawv xwb uas kuv xav tias nyiam kom tsis txhob suav nrog cov suav txhua tus carb. Maltitol yuav suav tau tias yog muaj 3/4 ntawm cov kev kho carbs. Sorbitol tuaj yeem suav tau tias yog ib nrab ntawm cov khoom tu.
7 - Cov tshuaj proteins
Nws yog ib qho tseem ceeb kom noj cov khoom noj kom txaus , vim peb lub cev siv nws los ua cov paj ntsha uas peb xav tau yog tias peb tsis tau txaus los ntawm carbohydrates. Feem ntau, peb cov kev ntshaw yuav tsum tswj kom muaj tus nqi ntawm cov protein ntau. Tseem, yog tias koj tsis yog ib tus neeg uas noj zaub mov ntau ntau, nws tsis mob siab rau qhov muag ntawm qhov no. Lub National Academy of Sciences xa kom peb tau txais 10% mus rau 35% ntawm peb cov calories los ntawm cov protein.
8 - Vitamins thiab Minerals
Tsis muaj ntau cov ntaub ntawv hais txog cov vitamins thiab minerals rau cov ntawv noj zaub mov, tab sis cov ntaub ntawv yuav tsum muaj rau Vitamins A thiab C, thiab cov zaub mov muaj hlau, calcium, thiab sodium. Tsuas yog cov tshuaj sodium (uas peb qee zaum yuav tsum tau txwv), yuav tsum tsis txhob sau nqi, tab sis tsuas yog kwv yees feem pua ntawm tag nrho cov kev pom zoo txhua hnub. Cov neeg uas noj cov zaub mov qis qis qee zaum tsis tau cov calcium uas txaus, yog li cov neeg sau luv luv kuj qee tus tawm tswv yim rau qhov no thiab siv cov tshuaj ntxiv yog tsim nyog.
9 - Cov khoom xyaw
Koj yuav tsum ceev faj txog cov khoom xyaw. Feem ntau ntawm cov no tau ua nrog ntshav qab zib thiab yuav muab rau koj ib qho clue raws li qhov teebmeem glucemic ntawm cov carbohydrates.
1. Ua kom zoo dua thiab ua tiav cov carbohydrates , nrog rau cov suab thaj thiab cov hmoov nplej kom zoo. "Qab zib" tuaj yeem mus los ntawm ntau ntau lub npe, (xws li siab fructose pob kws phoov), ntau yam uas muaj cov cim zaub mov ua tiav. Ntawm no yog ib daim ntawv teev cov khoom xyaw uas txhais tau hais tias "qab zib." Nco ntsoov tias nyob rau ntawm daim ntawv no peb pom "evaporated cane juice" - ib lub npe rau qab zib.
Cov nplej dej qab zib feem ntau siv hom kab nplej los yog lwm yam yoov. Kev ua cov nplej los yog sib tsoo rau hauv cov hmoov nplej ua rau lawv ntau dua glycemic. Nco ntsoov tias thawj cov khoom muaj nyob rau hauv daim ntawv lo qauv "hom hmoov nplej." Qhov no yeej ib txwm txhais tau tias "dawb hmoov," txwv tsis pub nws hais tias "cov hmoov nplej txhuv." Yog tias daim ntawv teev lus tsis hais tias cov qoob loo yog "tag nrho" koj tuaj yeem xav tias nws tsis yog.
2. Cov Piam Qab Haus Cawv - Raws li tau sau tseg yav tas los, ua tib zoo xyuas seb cov dej cawv qab zib nyob hauv daim ntawv teev cov khoom noj. Daim ntawv qhia no muaj erythritol, uas yog ib qho cawv muaj suab thaj tsawg dhau los, yog li ntawd qhov zoo tshaj plaws ntawm qhov muag zaub tsawg tsawg.
3. Cov khoom xyaw uas tsis tshua muaj pes tsawg - Muaj qee qhov tshwj xeeb cov khoom xyaw uas muab tso rau hauv cov khoom uas tsis tshua siv sab nraud los tswj kev saj los yog kev ntxhib los mos tsis tas rais cov ntshav qab zib, xws li khoom qab zib. Nyob rau ntawm daim ntawv no peb pom inulin thiab nplej gluten. Nplej gluten yog protein ntau ntawm cov nplej. Inulin muab tsos thiab zoo nkauj. Nws yog ib lub tswv yim zoo kom paub txog qee qhov tshwj xeeb cov khoom xyaw.
4. Cov roj ntsha hydrogenated yog cov roj trans. Tsis txhob noj mov nrog cov khoom noj no.