Muaj ntau ntau ntawm kev noj haus cov dab neeg thiab cov lus hais txog ib ncig ntawm lub ncuav. Txog thaum nyuam qhuav, ntau tus kws qhia noj haus pom zoo kom tshem tawm cov khoom no los ntawm lawv cov zaub mov noj, tab sis cov kev tshawb fawb tsis ntev los no los ntawm Spanish cov kws tshawb fawb pom tau tias cov mov tsis tuaj yeem raug tso pov tseg tag nrho.
Cov kws tshawb fawb Spanish nco ntsoov tias cov teeb meem ntawm kev rog dhau thiab kev hnyav dhau tsis ncaj qha rau cov neeg noj mov. Ncuav los ntawm tsis muaj ntsiab lus txhawb nqa lub cev hnyav, tab sis theej pab txhawm rau kom tshem tawm cov phaus ntxiv thiab txhim kho kev zom mov.
Tseem ceeb thaj chaw ntawm qhob cij
Qhov uas yog hais tias txawm tias ib qho me me ntawm lub khob cij tsim ib qho kev xav ntawm satiety hauv plab. Tsis tas li, cov khoom no yog xau los ntawm lub cev. Ntawm chav kawm, peb tsis tau tham txog kev noj cov zaub mov tsis tu ncua. Cov kws paub txog tsiaj txhu, los ntawm txoj kev, sib cav tias txhua yam qhob cij, suav nrog cov qhob cij dawb, uas tau raug kev tsim txom los ntawm kev noj haus ntawm ntau xyoo, muaj txiaj ntsig zoo. Txawm li cas los xij, koj yuav tsum zam cov khoom ci nrog cov piam thaj ntau, nws yog qhov no uas ua rau cov rog ntawm cov rog. Thiab, ntawm chav kawm, yog tias koj haus ntau calories (los ntawm txhua hom zaub mov) dua li koj siv, qhov no yuav ua rau kom muaj cov phaus ntxiv. Tias yog vim li cas cov khoom qab zib ci pab txhawb nqa kom yuag sai sai, vim tias lawv muaj calories ntau.
Nyob rau hauv xyoo lawm tsis ntev los no, cov kev muab ua khoom ntawm cov neeg ua mov ci hauv khw muag khoom tau nce ntau. Nplej thiab nplej cij ci tau tam sim no nyob ntawm no. Nws yuav tsum raug sau tseg tias muaj cov mov ci "noj qab haus huv" no yuav ua rau cov neeg ua mov ci nyob rau ntau pua xyoo dhau los ntau, txij li lawv tau sim los tshem tawm cov qhob cij ntawm ballast yam - lis plhaub thiab cov ceg, ua kom nws qab qab thiab ua kom zoo dua. Thiab tam sim no cov khoom ntawm ballast no yog hu ua cov khoom noj muaj fiber ntau, lawv suav hais tias yog ib qho muaj txiaj ntsig zoo thiab tshwj xeeb ntxiv rau qhob cij. Kev noj haus muaj fiber ntau, uas yog nyob hauv ib qho khob cij, tab sis hauv cov nplej thiab cov ceg, lawv muaj nyob rau hauv qhov ntau, tshem tawm cov khoom tsis tsim nyog thiab tawm ntawm lub cev, ua lub ntuj adsorbents.
Khob cij nrog ntxiv quav
Yog tias koj tseem ua xyem xyav txog qhov muaj txiaj ntsig ntawm ib hom khob cij, muab qhov koj nyiam ua rau multigrain thiab whole grain breads. Cov vitamins thiab cov zaub mov muaj txiaj ntsig feem ntau ntxiv rau cov khoom lag luam, feem ntau lawv muaj phosphorus, magnesium, hlau thiab cov vitamins B2, B1 thiab E. Cov ncuav dawb tsis tshua muaj cov khoom zoo sib xws, yog li ua tiav nws tuaj yeem suav tias yog qhov tsis tshua muaj txiaj ntsig, txawm hais tias nws kuj tseem ceev ceev muab txoj kev xav ntawm tag nrho thiab pab kev zom.
Hom nrov tshaj plaws ntawm kev noj qab haus huv lossis "kev noj haus" khob cij yog bran. Bran muaj cov cuab yeej muaj txiaj ntsig ntawm nqus tau txhua yam teeb meem uas nkag rau hauv lub cev nrog zaub mov, ntxiv mus, lawv nqus cov ua xua thiab ua rau muaj zog tiv thaiv ntau. Cov qhob cij ua kom muaj muaj fiber ntau, protein thiab vitamins.
