Khoom noj khoom haus nrog ntshav qab zib tsis txhais tau tias kev tsis suav cov khoom noj muaj suab thaj. Nrog rau txoj hauv kev, koj tuaj yeem yooj yim ntxiv qhov kev kho koj nyiam rau koj cov kev noj haus. Txhawm rau ua qhov no, koj tsuas yog xav tau kom txo cov suab thaj thiab cov rog hauv koj cov zaub mov nyiam, lossis hloov lawv nrog qee yam zoo dua.
Tau ntau xyoo, cov neeg mob ntshav qab zib tau raug ceeb toom kom tsis txhob noj khoom qab zib. Txawm li cas los xij, cov kws tshawb nrhiav niaj hnub no tau hloov me ntsis txog lub tswv yim ntawm cov khoom noj muaj ntshav qab zib.
Qab zib thiab cov nyiaj ntawm carbohydrates
Hauv kev noj haus ntawm cov ntshav qab zib, lub ntsiab tseem ceeb yog qhov kev siv nyiaj ntawm carbohydrates. Yav dhau los, tau kwv yees tias zib ntab, khoom qab zib thiab lwm yam khoom qab zib tuaj yeem nce cov ntshav qab zib kom nrawm dua thiab ntau dua txiv hmab txiv ntoo, zaub, lossis zaub mov "starchy" (qos yaj ywm, nplej zom lossis khob cij). Qhov tseeb, qhov no tsis yog ib qho tseeb yog tias khoom qab zib noj nrog lwm cov zaub mov thiab sib npaug nrog lwm cov zaub mov ntawm koj cov zaub mov. Thaum ntau hom carbohydrates muaj peev xwm cuam tshuam rau cov ntshav qab zib hauv kev sib txawv, cov nyiaj tag nrho yog qhov tseem ceeb tshaj.
Cov lus zais yog tias koj tuaj yeem hloov lwm cov carbohydrates los ntawm kev noj zaub mov nrog me me ntawm qab zib - khob cij, tortillas, mov, khaub noom, oatmeal, txiv hmab txiv ntoo, kua txiv, mis, kua mis nyeem qaub lossis qos yaj ywm.
Piv txwv li, koj qhov kev noj hmo yog noj nqaij qaib mis, qos yaj ywm nruab nrab, hlais cov qhob cij nplej, zaub xam lav, thiab cov txiv ntoo tshiab. Koj tuaj yeem hloov daim ncuav thiab txiv hmab txiv ntoo tshiab nrog ib daig muffin. Raws li qhov tshwm sim no, tag nrho cov nyiaj uas tau los ntawm carbohydrates yuav zoo ib yam.
Koj tuaj yeem hloov cov piam thaj li cas?
Cov kev kho mob uas haum tshaj plaws rau cov ntshav qab zib mellitus yog cov txiv mab txiv ntoo los yog dej khov uas tsis ntxiv qab zib. Lwm cov khoom noj qab zib zoo nkauj muaj xws li mis nyuj mis lossis kua mis nyeem roj tsawg nrog cov txiv ntoo tshiab thiab txiv hmab txiv ntoo.
Cov khoom qab zib tsim kuj tseem tuaj yeem pab koj kom tsis txhob muaj suab thaj thaum txo cov calories. Lawv siv tshwj xeeb tshaj yog thaum siv es tsis txhob muaj suab thaj hauv kas fes thiab tshuaj yej, lossis thaum cov khoom ci. Cov nto moo tshaj plaws ntawm cov no yog acesulfame potassium, aspartame thiab saccharin.
Lwm qhov hloov pauv cov qab zib yog ntshav qab zib yog cov qab zib. Hauv kev tshwj xeeb, cov no suav nrog stevia thiab agave nectar. Nco ntsoov tias cov dej qab zib thiab cov qab zib uas koj xav tau yuav txawv rau txhua qhov khoom. Yog li ntawd, nws yog nyob ntawm koj sim kom txog thaum koj pom qhov tsw koj nyiam.
Nws tseem yuav tsum tau nco txog tias agave nectar muaj cov calories ntau heev thiab yuav tsum tsis txhob siv rau qhov poob phaus, thaum nws muaj qis dua glycemic Performance index thiab yuav luag tsis muaj kev cuam tshuam rau cov ntshav qabzib.
