Hauv kev tshawb fawb txog cov zaub mov uas tsis tshua muaj peev xwm , ib qho ntawm cov kev mob tshwm sim uas tib neeg kuj tau paub yog cem quav. Yog tias koj pib cem quav tshuaj tom qab koj pib noj zaub mov tsawg tsawg, cia siab tias muaj ntau yam uas koj tuaj yeem ua kom yooj yim rau koj qhov teeb meem. (Nco ntsoov tias muaj ntau yam ua rau cem quav, los ntawm cov tshuaj mus rau cov ntsha hlwb, tab sis yog tias koj tus cem quav pib nrog koj cov kev hloov noj, nws ua rau kev txiav txim siab tsom rau qhov ntawd.
Cem quav yog dab tsi?
Cem quav yog qhov teeb meem hauv kev plob tsis so tswj. Cov quav no feem ntau nyuaj, thiab drier dua qub. Tsawg tshaj peb qho kev plab hnyuv txhua lub lim piam no kuj pom tias yog cem quav.
Yuav Ua Li Cas Low-Carb Diet Cause Cem Plab Ntev?
Cov neeg uas ua cem quav nrog kev noj haus feem ntau yog noj tsawg dua fiber ntau ( soluble fiber , soluble fiber , los yog ob leeg). Qhov no yog qee zaum vim kev xav yuam kev txog kev noj zaub mov tsawg tsawg. Piv txwv, tib neeg qee zaum kuj tsis paub tias tus noj zaub mov tsawg tsawg dua los yog triple tus nqi ntawm cov zaub uas tsis yog zaub txhuam npu. Lawv kuj tseem tsis tau paub tias txawm tias fiber ntau yog carbohydrate, feem ntau ntawm cov zaub mov uas tsis tshua muaj-cov pa phem tsis suav nrog ib feem ntawm cov carbs noj vim nws tsis zoo rau cov ntshav qab zib. Muaj ntau ntau yam zaub mov uas muaj fiber ntau thiab cov as-ham, tab sis qis digestible carbohydrate.
Tam sim no peb yuav saib tej yam uas koj tuaj yeem ua tau yooj yim rau cem quav ntawm cov zaub mov qes-tsawg.
Haus dej ntau
Qhov no yog ib lub tswv yim zoo, tab sis nws tseem ceeb heev rau kev tiv thaiv tus cwj pwm ua cem quav. Yog tias peb tsis muaj dej huv, peb lub cev yuav nqus dej tawm ntawm peb cov xim. Tsis tas li ntawd, haus dej ntau ntau nrog cov tshuaj fiber ntau los yog flax noob yog qhov tseem ceeb.
Noj Cov Khoom Noj Uas Tsis Tshua Yau
Hauv particular, cov nplooj zaub ntsuab tuaj yeem muaj cov digestible carbs thaum cov muaj fiber ntau thiab ntau cov as-ham. Qhov tseeb, qee cov khoom noj tsis tshua muaj qhov tsis suav cov nplooj ntsuab, vim tias muaj tsawg tsawg carb qhwv nyob rau hauv ntau cov fiber ntau uas tsis muaj ntshav qab zib feem ntau cuam tshuam tshwj tsis yog tias noj loj npaum li cas. Ib co txiv hmab txiv ntoo yuav pab tau, tshwj xeeb yog cov txiv hmab txiv ntoo uas tsis muaj suab thaj tsawg xws li txiv hmab txiv ntoo.
Daim ntawv teev zaub no yog sau los ntawm qhov qis tshaj plaws rau qhov siab tshaj plaws, thiab muaj kev sib txuas rau carb thiab fiber ntau nrog rau lwm cov ntaub ntawv hais txog txhua tus.
Noj Cov Khoom Noj thiab Cov Noob, Tshwj Xeeb Flax thiab Chia
Ceev thiab noob muaj ntau ntau cov fiber ntau (zoo li ntau ntau lwm cov as-ham). Flax noob thiab chia noob yog cov kev xaiv tshwj xeeb tshaj yog vim lawv muaj cov kua ntau ntau me ntsis
Fiber tshuaj
Nws yog qhov zoo tshaj kom tau koj cov fiber ntau los ntawm cov zaub mov, tab sis kuj muaj peev xwm ua lub luag haujlwm. Cov feem ntau yog (xws li Metamucil thiab Fiberall) yog tsim los ntawm psyllium husks. Qhov teeb meem nrog lawv los ntawm ib qhov kev lag luam uas tsis tshua muaj siab yog tias cov hmoov uas koj sib tov nrog dej feem ntau muaj cov txiaj ntsig zoo ntawm qab zib. Muaj cov "tsis muaj piam thaj", tab sis lawv feem ntau muaj maltodextrin uas nce ntshav piam thaj ntau li ntau suab thaj. Cov kev cawm muaj xws li psyllium capsules (koj yuav tsum tau siv ob peb sib npaug sib npaug hmoov - nco ntsoov haus dej kom ntau txaus nrog lawv) los yog tau txais psyllium kab li nyob rau hauv ntau qhov chaw (koj lub khw muag khoom noj khoom haus hauv zos yuav nqa tau rau hauv seem). Psyllium muaj feem xyuam rau cov kua faj ntau dua, tab sis kuj muaj cov kua roj ntau tsis zoo thiab. Cov hmoov yuav tsum tov nrog dej thiab qaug dej qaug cawv sai sai, raws li nws cov ntaub qhwv ziab li cov fiber ntau absorb cov dej.
Lwm nrov fiber ntau ntxiv mus los ntawm lub npe Beneficiary, tab sis kuj muaj khw hom. Nws yog cov kua phom tag nrho, thiab muaj qhov kom zoo dua qub uas nws muaj peev xwm tau yaj hauv dej los yog tov nrog cov khoom noj muag xws li yogurt, thiab tsis hloov cov kev ntxhib los mos.
Nws muaj lwm cov tshuaj fiber uas ua los ntawm cov chaw muaj fiber ntau uas feem ntau tsis pom zoo, xws li hom qoob mog bran. Cia li saib cov carbs, vim hais tias ib co starch nyhav tuaj rau lub caij rau ntau ntawm lawv.
Koj Puas Tau Noj Ntau Ntxiv?
Qee cov neeg tau cem quav yog tias lawv noj cov khoom noj mis nyuj ntau dhau, thiab muaj peev xwm ua rau kom muaj cov cheese, tsev cheese, thiab lwm yam khoom noj muaj mis rau cov zaub mov tsawg-carb. Yog tias qhov rings no muaj tseeb rau koj, sim txiav rov qab rau cheese thiab pom tias nws pab.
Puas Yog Koj Tuaj Lawm Magnesium?
Magnesium yog ib yam khoom noj uas tsis tshua muaj-cov khib nyiab feem ntau tsis muaj nyob rau hauv lawv cov pluas noj, thiab ib qho ntawm cov txiaj ntsim ua tau ua rau nkees ua rau tawv nqaij. Muaj ntau cov khoom noj uas tsis tshua muaj me ntsis uas yog cov khoom zoo hauv magnesium, xws li zaub zaub, txiv ntseej thiab noob, kua txiv hmab txiv ntoo (thiab lwm yam taum), ntses, thiab yogurt.
Cov tshuaj Magnesium yog ib qho tseem ceeb, tab sis nws tseem ceeb heev uas yuav tau xa cov ntaub ntawv ntawm magnesium uas zoo-absorbed (txwv tsis pub koj tuaj yeem nrog cov zawv plab, uas tsis yog lub hom phiaj). Daim Ntawv Xov Xwm (Fact Sheet) qhia tias yog magnesium oxide thiab magnesium sulfate tej zaum yuav tsis absorbed thiab lwm cov ntaub ntawv (Kuv paub tias rau kuv, magnesium oxide muaj pov thawj ua ib lub tswv yim phem).
Sim Probiotics
Cov kev tshawb fawb ntawm no yog qee qhov tsis txaus siab los ntawm kev txiav txim siab, tab sis qee qhov kev ua hauj lwm qhia tau tias yogurt thiab kefir (thiab lwm yam kev ua rau cov kua qaub (sourkraut) tuaj yeem tswj hwm peb cov nyuv, nrog rau kev ploj mov. Cov probiotics rau qhov teeb meem twg? Yav thaum ntxov, tab sis nws yuav tsim nyog txhaj tshuaj, thiab peb yeej kawm txog qhov tseem ceeb ntawm kev mob plab, vim li ntawd nws tseem ceeb txaus siab rau txhua qhov teeb meem.
Sim roj ntses
Ib zaug ntxiv, nws tsis pom tseeb, tab sis qee cov kws txawj qhia hais tias yog tias peb tsis noj cov roj omega-3 txaus ces peb yuav ua rau tawv nqaij. Yog tias koj tsis noj ntau roj oily ntses xws li salmon, koj yuav tau sim roj ntses ntxiv.
Cov Lus Qhia Txog Cov Tua Hniav Lawm?
Rau cem quav los ntawm kev noj haus, nws ua rau kev nkag siab tias kev kho mob yuav tsum zoo siv nrog kev noj haus. Laxatives ua hauj lwm los ntawm kev ua kom cov nqaij ntshiv ntawm cov nyuv tuaj yeem, tab sis siv lawv ntau tshaj li ob peb hnub yuav ua tau lub tswv yim phem (tshwj tsis yog tias koj tus kws kho mob tau hais rau koj, qhov tseeb). Lawv tuaj yeem muaj cov kab mob boomerang los ntawm qhov ua rau cov nqaij ntshiv ntawm lub plab yuav ua rau qaug zog dhau lub sij hawm - thiab tom qab ua rau cem quav ntxiv.
Yog tias kev noj haus hloov ua rau cem quav, cov kauj ruam uas kuv tau teev tseg yuav tsum pab. Yog lawv tsis kam, nco ntsoov nrog koj tus kws kho mob tham.