Yuav ua li cas kom txo tau cov ntshav qab zib

Ua lub theem ntawm cov ntshav qab zib qhia kev ua txhaum nyob rau hauv lub endocrine system. Qhov no lub xeev ntawm lub cev muaj ib tug tsis zoo feem on cov hlab ntsha thiab qab haus huv, lub plawv, nyob rau carbohydrate metabolism, ua rau rog. Cov neeg mob uas muaj ntshav qab zib zoo-versed nyob rau hauv cov khoom thiab nroj tsuag, nyob rau hauv uas nws nyob, tej zaum, lawv lub neej. Yuav kom txo cov ntshav qab zib, nws yog tsim nyog los ua hauj lwm tawm hauv av kev cai ntawm kev zoo kev noj haus.

Muaj ntau cov kev tshawb fawb nyob rau hauv ntau lub teb chaws qhia tias fiber tsis muaj lub siab cov ntsiab lus ntawm qab zib thiab muaj muaj roj yog lub hauv paus ntawm ib tug Noj cov zaub mov.

Cia li cellulose zaub fibers tsis tau tsuas yog nqus teeb meem tshuaj rau lub cev yam xyuam xim thauj lawv mus txog lub excretory system, tab sis kuj ho qeeb haum uas muaj suab thaj los ntawm lub digestive ib ntsuj av.

Noj txiv hmab txiv ntoo thiab zaub yuav tsum tau nce mus 3-5 zaug ib hnub twg.

Nce fiber cov ntsiab lus nto moo bran (txog 40 g ib 100 g), taum (25 g ib 100 g), lentils (12 g ib 100 g), hau taum mog (12 g ib 100 g), almonds (14 g ib 100 g) , hnub (9 grams tauj ib 100 grams).

Yuav ua li cas kom txo tau cov ntshav qab zib theem nyob rau hauv view ntawm lub GOP

Yuav tsum nco ntsoov hais rau lawv tus kheej tus nqi ntawm cov carbohydrates nyob rau hauv siv cov khoom.

Carbohydrates yog ib qho teeb meem txhua tus neeg nrog tshaj ceeb thawj. Nws yog ib qho tseem ceeb uas tus neeg mob to taub dab tsi lub glycemic Performance index (GI). Txhua yam uas yog noj, yuav ua tau siab los qis GI. Lub siab tus nqi ntawm GI txhais tau tias cov khoom no yuav tsum nrhiav sai sai thiab qab zib dhia. Txo cov ntshav qab zib yuav ua tau, noj cov zaub mov nrog ib tug tsawg GI. Qabzib nyob rau hauv cov ntshav yuav ntws tsis muaj jumps, muab stability biochemical tsis. Tsim ib daim ntawv uas pub zaub mov rau cov zaub mov, nyob rau hauv pab pawg GI:

• kefir (15);
• ceev (15 mus rau 25, nyob ntawm seb lub hom);
• soybean (16);
• txiv laum huab xeeb (15);
• cranberry (20);
• tsaus taum (19);
• mov bran (19);
• lws suav (22);
• berries (25 mus rau 30 m nyob rau hom);
• chocolate dub (25 rau 60% cocoa);
• tag nrho cov mis nyuj hmoov (28);
• lentils (29);
• dawb taum (30);
• yim mis nyuj (32);
• Kua Mis Nyeem Qaub (33);
• cov dab dej ntxuav (33);
• apples (35 mus 40, nyob ntawm seb lub ntau yam);
• pears (35);
• pos nphuab (40);
• pos nphuab (40);
• gooseberries (40);
• txiv hmab txiv ntoo kua (40);
• nplej zom (42);
• spaghetti (42);
• txiv kab ntxwv (42);
• tangerines (42).

Yuav kom txo cov ntshav qab zib muaj nyob rau hauv tus kws khomob lub pom zoo tsis lees yuav qhov khoom uas muaj maltose (GI 106) thiab piam thaj (GI 100). Los ntawm siab mov (GI 94), zib mu (GI 88), ci qos yaj ywm (GI 85), caramel (GI 80), cornflakes (GI 80), Fabkis fries (GI 75), nplej plaub ya ri (GI 73), dib liab ( GOP 71). Ntau nyob ntawm lub zoo ntawm tib neeg kev ua si, los ntawm fizicheskry ua si rau lub npaj zog noj.

Yuav ua li cas kom txo tau koj cov ntshav qab zib, txuj lom thiab seasonings

Masterfully npaj nyias hloov mus saj ib cov khoom qab zib. Rau xam lav zoo meej txiv los yog canola cov roj. Variegate mouthfeel yuav ua tau ntxiv mus rau qhov nyias khub ntawm yeem dib qaub, mustard, soob muab tshuaj txhuam, qij, dos, qhiav, kua txob, txiv qaub kua txiv thiab ntsev. zoo ntses mus rau lub nyias muaj nuj nqi ua yogurt. Aromatic zog ntau hom ntawm greenery. Nthuav Cheebtsam, refreshing saj ntawm tej nyias, xws li txiv hmab txiv ntoo muaj peev xwm yuav qhuav txiv hmab txiv ntoo nyob rau hauv moderation.

Txo cov ntshav qab zib yog ib pab tau thiab kuj noj qab nyob zoo neeg rau kev tiv thaiv ntawm tawg, mob ntshav qab zib, rog. Nyob tos rau qab zib txaus ntshai rau lub hlwb lub xeev nyob rau hauv lub instants ntev nyob rau hauv cov ntshav qab zib theem. Mus ob peb vas swings muab sawv mus sij hawm ntev kev nyuaj siab, weakening lub cev. Nce qab zib nyob rau hauv cov ntshav provokes thaum ntxov kev laus kev hloov nyob rau hauv daim tawv nqaij thiab hauv nruab nrog cev, txav cov tub ntxhais hluas thiab zoo nkauj.

Thaum yuav ib yam khoom, nws yog ib qho tseem ceeb los mus xyuas nws cov muaj pes tsawg leeg rau caloric. Ntau nqi yog ib tug tsis tshua muaj calorie khoom noj khoom haus, tsis yog ib tug uas hais tias "tsis tshua muaj roj". Uas muaj feem ntau yog ib tug ntau ntawm cov piam thaj, txawm hais tias nws cov ntsiab lus yog tsis qhia ntawm lub hnab.