Qos nrog mob ntshav qab zib - noj los tsis noj?
Kuv puas yuav tsum tso nws cov qos yaj ywm pov tseg hauv ntshav qab zib? Tshwj xeeb tshaj yog cov neeg nyiam noj zaub mov zoo tsuas yog ua - lawv tsis txhob noj qos yaj ywm, xav tias cov hmoov txhuv nplej siab nws muaj peev xwm nce cov ntshav qab zib sai sai. Thiab hloov cov zaub qab qab nrog cereals thiab zaub qhwv. Lub hauv paus tsis yog lawm. Txhua tus kws kho mob endocrinologist yuav qhia rau koj tias koj tuaj yeem siv cov qos yaj ywm rau kev mob ntshav qab zib, txawm hais tias tsis muaj lus nug los ntawm cov kws french kib thiab roj-kib nqaij noj.
Tseem ceeb thaj chaw ntawm qos yaj ywm
- Sodium thiab calcium, uas muab kev noj qab haus huv rau txhua lub hlwb ntawm lub cev thiab ntxiv dag zog rau cov pob txha pob txha;
- Magnesium thiab potassium yog cov tseem ceeb rau kev noj haus zoo ntawm cov hlab ntsha, leeg, hlwb thiab lub siab;
- Cobalt thiab zinc yog yam tseem ceeb rau kev tswj hwm lub cev tsis muaj zog, cov hlab ntsha noj qab haus huv thiab cov txiv neej qhov chaw mos;
- Boron, tooj liab thiab manganese - tsim nyog rau cov metabolism hauv lub cev, cuam tshuam rau kev teeb tsa ntawm cov ntshav thiab cov nqaij metabolism;
- Cov poov tshuaj thiab phosphorus muaj txiaj ntsig zoo rau lub siab nqaij thiab lub hlwb, cuam tshuam rau lub zeem muag thiab lub paj hlwb.
Tsis yog daim ntawv tsis zoo, nws puas yog? Muaj cov vitamins nyob hauv cov qos yaj ywm - PP, C, E, D thiab lwm tus. Thiab cov hmoov txhuv nplej siab polysaccharides uas cuam tshuam rau cov piam thaj hauv lub cev tseem muaj nyob hauv legumes, cereals, pob kws, tab sis rau qee qhov laj thawj ntshav qab zib tau ua siab ncaj rau lawv. Tus nqi calorific ntawm cov khoom yog nruab nrab - 80 kcal muaj nyob hauv 100 grams ntawm cov qos yaj ywm hau (rau qhov sib piv, hauv feem ntau ntawm cov kib kib - 445 kcal!).
Muab cov nplua nuj muaj pes tsawg leeg ntawm cov khoom, koj yuav tsum tsis txhob tso tseg cov qos yaj ywm rau ntshav qab zib, tab sis yuav tsum tau txwv. Kev siv cov qos yaj ywm ntau tshaj plaws txhua hnub yuav tsum tsis pub ntau tshaj 200 grams. Ntxiv mus, daim duab no tseem suav nrog qos yaj ywm rau npaj kua zaub, thiab rau cov tais diav.
Ua noj, stew, soar. Kib?
Ntawm txhua hom kev ua noj, hau lossis muab cub yog qhov zoo tshaj. Nws yog nyob rau hauv daim foos no tias cov qos yuav khaws tag nrho cov txiaj ntsig zoo thiab yuav yog qhov tsawg kawg-calorie.Koj tuaj yeem rhaub cov qos yaj ywm hauv lawv cov tawv - vim tias qhov faib ntawm cov zaub mov thiab cov vitamins hauv lub tub tsis sib xws. Lawv tus lej siab tshaj plaws yog nyob hauv qab daim tawv nqaij. Hauv cov tev, koj tuaj yeem ci qos yaj ywm rau ntawm txoj hlua hlau - koj tau txais ib hom qog ntawm kev sib sau los ntawm cov hluav taws.
Mashed qos yaj ywm - cov khoom tsis yog tag nrho ntshav qab zib. Ua ntej tshaj, yog tsis muaj qhov sib ntxiv ntawm butter thiab mis nws yuav tsis qab. Thib ob, polysaccharides koj tsis tas yuav los ntawm cov qos yaj ywm zom tau zom sai dua li los ntawm cov khoom siav lossis tev.
| Qos | Glycemic Performance index | Calorie cov ntsiab lus hauv 100 g |
| Nyaj | 70 | 70 - 80 kcal |
| Hau "hauv uniform" | 65 | 74 kcal |
| Ci "uniform" rau ntawm cov grill | 98 | 145 kcal |
| Kib | 95 | 327 kcal |
| Fab Kis kib | 95 | 445 kcal |
| Mashed qos yaj ywm nrog mis thiab butter | 90 | 133 kcal |
Ib ntsis txog cov qauv
Kev noj zaub mov kom zoo ntawm lub khob ntshav qab zib yog tus yuam sij rau kev them nyiaj ncua ntev ntawm kev mob. Kev noj haus yuav tsum yog nyob ntawm lub hauv paus ntsiab lus ntawm tus neeg mob siab tshaj plaws nyob rau hauv cov as-ham. Thaum muab tso ua ke noj cov zaub mov, nws yog ib qho tsim nyog yuav tsum tau coj mus rau hauv cov kev suav ntawm lub cev zoo tagnrho rau tus neeg mob tshwj xeeb thiab qhov haujlwm ntawm nws ua haujlwm.
- Cov neeg koom nrog kev ua haujlwm sib yuav tsum tau 30-35 kcal rau ib hnub rau txhua qhov hnyav ntawm qhov hnyav lub cev,
- hauj sim nruab nrab - 40 - 45 kcal,
- hnyav - 50 - 65 kcal.
Peb kos cov ntsiab lus raug
Koj yuav tsum muaj peev xwm nyob nrog ntshav qab zib.
Hmoov tsis zoo, tus kab mob no tom qab ntau txoj kev ntawm lub neej. Tab sis yog tias koj txhim kho kev tswj hwm thiab kev noj haus kom yog, ntshav qab zib yuav tsis thab koj. Koj paub yuav luag txhua yam hais txog pluas noj, yog li npaj, suav thiab ua zaub mov "raug" rau koj tus kheej. Kev quav yeeb zaub mov, zoo li txhua peb tus cwj pwm, tuaj yeem hloov tau. Hlub siav qos yaj ywm es tsis txhob kib - hloov sib npaug, ntseeg kuv! Kaw koj lub qhov muag thiab xav txog - cov qos yaj ywm qab zib, muaj nrog dill, thiab nrog dib tshiab ... Noj! Bon appetit!
