Yam koj tsis tuaj yeem noj nrog ntshav qab zib: cov npe txwv tsis pub noj ntshav

Cov neeg mob ntshav qab zib yuav tsum ua raws li kev txwv zaub mov. Kev txwv qee yam zaub mov muaj rau hom 1 thiab ntshav qab zib hom 2. Kev noj haus yog qhov tseem ceeb tshaj plaws ntawm kev sib txuas cov kev mob ntshav qab zib. Dietitians pom zoo kom tshem tawm cov carbohydrates ceev ceev los ntawm kev noj haus raws li monosaccharides. Yog tias kev nqus ntawm cov tshuaj no rau hauv lub cev tsis tuaj yeem txwv, tom qab ntawd nrog hom ntshav qab zib hom 1, kev siv cov carbohydrates yooj yim yog nrog kev qhia ntawm insulin. Ntawm hom 2 Ntshav qab zib, qhov kev tswj tsis tau ntawm cov khoom noj khoom haus yooj yim rau hauv lub cev ua rau kev rog. Txawm li cas los xij, yog tias tus neeg mob ntshav qab zib muaj ntshav qab zib hom 2, kev noj zaub mov carbohydrates yuav nce qib ntawm cov piam thaj kom txog qib ib txwm.

Phau ntawv qhia txog khoom noj khoom noj khoom haus yog tsim cov ntaub ntawv ntawm tus kheej rau txhua tus neeg mob; cov khoom hauv qab no raug coj los txiav txim siab thaum txhim kho kev noj zaub mov zoo:

• hom ntshav qab zib
• tus neeg mob hnub nyoog
• qhov hnyav
• tub los ntxhais
• kev tawm dag zog txhua hnub.

Dab tsi cov zaub mov tsis tuaj yeem noj nrog ntshav qab zib

Qee pawg zaub mov poob raws qhov kev txwv:

• Qab zib, zib ntab thiab synthesized sweeteners. Qab zib yog qhov nyuaj heev rau kev cais tawm ntawm kev noj haus, tab sis nws yog ib qho tseem ceeb kom txo qis cov dej qab zib hauv lub cev. Koj tuaj yeem siv cov piam thaj tshwj xeeb, uas muag hauv cov chav haujlwm tshwj xeeb ntawm cov khoom lag luam rau cov neeg mob ntshav qab zib,
• Butter ci thiab puff pastry ci. Cov khoom lag luam no muaj ntau dhau ntawm cov carbohydrates yooj yim thiab vim li ntawd tuaj yeem ua rau cov nyom ntshav qab zib nrog kev rog. Rau cov neeg mob ntshav qab zib, mov rye, hmoov pob khoom thiab cov hmoov nplej wholemeal yuav muaj txiaj ntsig zoo.
• Khoom qab zib raws li confectionery. Mis nyuj, chocolate dawb thiab khoom qab zib muaj cov ntsiab lus qab zib heev. Nws raug tso cai rau cov neeg mob ntshav qab zib kom noj cov qhob noom xim kasfes nrog lub cocoa taum hmoov cov ntsiab lus ntawm tsawg kawg xya caum tsib feem pua.
• Txiv hmab txiv ntoo thiab zaub uas muaj ntau cov carbohydrates ceev ceev. Ib pab pawg loj ntawm cov khoom lag luam thiab yog li ntawd nws yog qhov tseem ceeb kom nco ntsoov cov npe uas koj tsis tuaj yeem noj nrog cov ntshav qab zib: qos yaj ywm, beets, carrots, taum pauv, hnub tim, tsawb, figs, txiv quav ntswv nyoos. Cov zaub mov zoo li no ua rau cov ntshav qabzib ntau dua. Txog kev noj haus uas muaj ntshav qab zib, zaub thiab txiv hmab txiv ntoo yog qhov tsim nyog: zaub qhwv, txiv lws suav thiab qe, taub dag, thiab txiv kab ntxwv thiab txiv av ntsuab,
• Cov kua txiv. Nws raug tso cai kom haus tsuas yog cov kua txiv tshiab, nyem zoo nrog dej. Cov kua dej uas tau ntim lawm yog "tsis raug cai" vim tias muaj cov suab thaj ntau thiab cov khoom qab zib.
• Cov khoom noj muaj rog hauv cov tsiaj ntau. Tus mob ntshav qab zib tau zoo dua yog tias tsis noj zaub mov ntau ntau ntawm butter, nqaij nqaij haus, nqaij qab nrog nqaij lossis ntses.

Cov Khoom Noj Rau Cov Ntshav Qab Zib

Tus mob ntshav qab zib tuaj yeem noj tag nrho, txaus siab rau cov kev xav tau thiab xav tau ntawm lub cev. Ntawm no yog daim ntawv teev cov pawg ntawm cov khoom lag luam qhia rau ntshav qab zib:

• Khoom noj muaj nplua nuj nyob hauv cov nroj tsuag fiber. Qhov no suav nrog nplej ntxhib, qee hom txiv hmab txiv ntoo thiab zaub, txiv ntoo. Cov nroj tsuag ua haujlwm yuav pab ua kom cov ntshav qabzib nyob hauv ntau yam ntawm qhov muaj txiaj ntsig, thiab kuj pab ua kom cov cholesterol nyob hauv qhov qub. Los ntawm cov txiv hmab txiv ntoo, txiv apples, txiv duaj thiab txiv kab ntxwv qaub haum rau cov neeg mob ntshav qab zib. Nyob rau tib lub sijhawm, nws tsis pom zoo kom noj cov txiv hmab txiv ntoo ntau, cov zaub mov noj txhua hnub yuav zoo dua rau tsib los yog rau kev txais tos,
  
• Cov nqaij nyuj rog uas tsis muaj rog, thiab ntxiv rau cov raum nyuj, daim siab thiab lub plawv.
• Cov zaub mov nyoos. Xws li, ntawm cov txee ntawm cov khw muag khoom noj cov nplej zom ua los ntawm cov nplej thiab cov txhuv dub uas tsis khov,
• Noj nqaij qaib nqaij. Tsawg-rog nqaij qaib yuav ua. Yog tias ua tau, nws zoo dua rau noj goose nqaij lossis nqaij qaib ntxhw,
• Cov khoom noj raws li ntses thiab nqaij ntses. Raws li txoj hauv kev ntawm kev ua cov khoom lag luam, nws yog qhov zoo dua los siv khoom noj los yog ci, tsis txhob muab kib,
• Nqaij qaib qe: cov mob ntshav qab zib tau zoo noj tsuas yog cov qe dawb, vim tias noj yolks tuaj yeem ua rau cov cholesterol nce siab,
• Cov khoom noj muaj roj tsawg: kev siv cov mis uas muaj qhov tsawg ntawm cov rog, cov rog ua kefir lossis cov kua mis nyeem qaub, thiab cov rog uas muaj rog tsawg muaj qhov zoo. Nyob rau tib lub sijhawm, kev siv cov tsev me cheese tsis zoo cuam tshuam rau chav kawm muaj ntshav qab zib (koj tuaj yeem noj cov tsev cheese uas tsis muaj rog).

Raws li tau hais dhau los, hom 2 mob ntshav qab zib thaum uas tsis quav ntsej cov zaub mov yog rog nrog kev rog. Txhawm rau kom lub cev hnyav tswj tau, tus mob ntshav qab zib yuav tsum tau txais tsis pub ntau tshaj ob txhiab calories ib hnub twg. Tus naj npawb pes tsawg ntawm cov calories yog txiav txim los ntawm tus kws ntsuas khoom noj khoom haus, coj mus rau hauv lub hnub nyoog, qhov hnyav thiab hom kev ua haujlwm ntawm tus neeg mob. Ntxiv mus, carbohydrates yuav tsum yog cov tsis ntau tshaj ib nrab ntawm cov calories uas tau txais. Tsis txhob tsis txhob saib xyuas cov ntaub ntawv uas cov neeg tsim khoom noj khoom haus taw qhia ntawm lub ntim. Cov ntaub ntawv ntawm lub zog muaj nuj nqi yuav pab ua rau kev noj zaub mov zoo rau koj noj txhua hnub. Ib qho piv txwv yog cov lus piav qhia txog kev noj haus thiab zaub mov noj.