Thaum ua zaub mov noj, cov neeg mob ntshav qab zib yuav tsum saib xyuas seb cov zaub mov lawv siv cuam tshuam li cas rau cov piam thaj. Tus nqi caloric, glycemic Performance index tau kwv yees. Kev saib xyuas tshwj xeeb yog them rau cov noob. Ua ntej siv, koj yuav tsum nrhiav kom paub seb lawv muaj kev cuam tshuam li cas hauv lub cev.
Muaj pes tsawg leeg
Cov noob paj noob hlis yog cov khoom muaj muaj txiaj ntsig. Tab sis lawv muaj cov khoom siv ntau ntawm lub cev xav tau.
Qhia cov ntaub ntawv:
- cov nqaijrog - 20.7 g;
- rog - 52.9;
- carbohydrates - 10;
- cov ntsiab lus calorie - 578 kcal;
- glycemic Performance index (GI) - 8.
- chav nyob qhob cij - 0.83.
Cov nyob ntawm cov paj noob hlis muaj xws li cov tshuaj:
- cov vitamins A, B, C, D, E;
- cov ntsiab lus: hlau, magnesium, potassium, calcium, selenium, fluorine, iodine, chromium;
- qhov tseem ceeb fatty acids.
Nrog kev siv ntau, lawv muaj cov txiaj ntsig zoo rau lub cev.
Coob tus neeg qhia txog kev noj cov noob taub dag tsis txhob siv cov paj noob hlis. Qhia cov ntaub ntawv:
- cov nqaijrog - 24,5 g;
- carbohydrates - 4.7;
- cov rog rog - 45.8;
- 556 kcal;
- glycemic Performance index - 25;
- tus nqi ntawm XE yog 0.5.
Muab cov ntsiab lus ntawm qhov muaj calorie siab, cov kws tshaj lij tsis pom zoo kom ua txhaum cov khoom no. Tab sis koj yuav tsum tsis txhob tso tseg cov noob taub dag, vim tias lawv suav nrog:
- cov vitamins A, E, B, K;
- cog cov protein;
- kev noj haus fiber ntau;
- cov amino acids, suav nrog arginine;
- zinc, phosphorus.
Muab cov ntsiab lus tsis muaj carbohydrate, paj noob hlis thiab taub dag noob tsis txwv rau cov ntshav qab zib.
Lawv yuav tsis ua rau dhia hauv qab zib. Tab sis tib neeg yuav tsum nco ntsoov tias kev noj ntau dhau nrog cov teeb meem metabolic tsis muaj nqis.
Yog Cov Ntshav Qab Zib Cov Muaj Mob
Cov neeg mob uas muaj cov roj metabolism tsis ua hauj lwm zoo yuav tsum paub tias cov khoom noj cuam tshuam li cas rau lawv txoj kev noj qab haus huv. Lawv tsis xav ua lub siab tsis nyiam yauv cov noob hauv qhov ntau. Tab sis tsis muaj ib qho yuav tsum tau tso pov tseg kiag li.
Sunflower thiab taub dag noob muaj ib qho me me ntawm carbohydrates. Lawv GI tsawg, yog li lawv nyob hauv cov npe khoom noj uas tuaj yeem noj tau los ntawm cov ntshav qab zib tsis muaj kev phom sij rau kev noj qab haus huv. Tab sis cov neeg mob uas ua rau lub cev tsis txaus siab yuav tsum nco ntsoov txog qhov tshwm sim ntawm qhov hnyav dhau ntawm cov txheej txheem ntawm kev ua kom qabzib.
Yog tias muaj cov noob hauv hom 2 mob ntshav qab zib mellitus hauv kev tiv thaiv, ces nws raug soj ntsuam:
- ntxiv dag zog plaub hau, rau tes;
- tshem tawm kev cuam tshuam ntawm cov hlab ntshav hlab ntsha, cov hlab plawv;
- kev ua kom nrawm nrawm ntawm qhov raug kho;
- kev txhim kho ntawm cov quav ntxuav tes.
Lawv tiv thaiv atherosclerosis, muaj cov nyhuv anticarcinogenic.
Thaum noj cov khoom taub dag:
- cov txheej txheem ntawm cov ntshav coagulation yog li qub;
- oily tawv nqaij txo qis;
- txoj kev pheej hmoo ntawm kev tsim prostate adenoma rau txiv neej yog txo qis.
Lawv kuj raug siv los ua anthelmintic thiab.
Tab sis vim tias cov ntsiab lus muaj calorie ntau, leaning ntawm cov taub dag cov noob tsis pom zoo. Lub plab ua rog ntau hauv lub cev ntawm tus neeg mob uas muaj ntshav qab zib hom 2, qis dua rhiab rau insulin. Tab sis yog tias koj noj 50-100 g ntawm cov noob ntoo, ces cov teeb meem yuav tsis tshwm sim.
Cov kws kho mob pom zoo siv lawv tshiab lossis qhuav. Nws yog qhov zoo dua rau tsis kam kib. Qhov tseeb tiag, thaum lawv cov kev kho cua sov, 80-90% ntawm cov khoom tseem ceeb uas ploj lawm. Nws tsis raug qhia kom yuav ib yam khoom ntshiab. Nws oxidizes sai sai.
Hauv ntau dhau heev lawm, tsis txhob siv cov noob paj noob hlis rau cov neeg uas ntsib teeb meem nrog lub plab zom mov. Yog tias koj tom lawv nrog koj cov hniav, txha hniav laus puas ntsoog. Coob leej yws yws txog mob qa tom qab noj. Vim li no, nws raug nquahu kom tso tseg cov khoom no rau cov xibfwb, cov neeg hu nkauj, tshaj tawm, cov neeg tshaj tawm.
Taub dag noob tsis tau qhia kom nibble hauv cov neeg mob uas mob plab zom mov, mob plab. Qhov mob tshwm sim los ntawm lawv qhov kev siv yuav zoo tshaj li qhov zoo.
Txoj Cai Noj Hauv Carb Tsawg
Cov kws kho mob yav tas los qhia rau cov neeg mob ntshav qab zib kom sib npaug lawv cov zaub mov noj. Lawv tau sib cav hais tias tsis pub ntau tshaj 35% ntawm kev siv cov calories kom txhua hnub yuav tsum yog los ntawm rog.
Tam sim no nws tau paub meej tias rau kev tsis txaus siab metabolic nws yog ib qho tseem ceeb los saib xyuas cov nyiaj ntawm carbohydrates uas nkag mus rau hauv lub cev. Kev saib xyuas yuav tsum tau them nyiaj rau qhov glycemic Performance index, cov ntsiab lus ntawm chav ua mov ci hauv cov khoom.
Thaum cov rog noj rau cov zaub mov tsis muaj carb, nws tau sai sai los ntawm lub cev lossis hlawv. Yog li ntawd, nws tsis tsim nyog yuav tsum tso cov noob pov tseg kom tag. Tab sis nrog kev noj ntawm ntau ntawm carbohydrates thiab cov rog, lub cev hnyav nce sai heev. Thiab qhov no yog qhov txaus ntshai rau tus mob ntshav qab zib, vim tias qhov rhiab ntawm cov ntaub so ntswg mus rau insulin pib poob. Yog li ntawd, cov piam thaj yuav ntau zuj zus hauv cov ntshav, ua rau lub cev ploj mus.
Tsis tas yuav ntshai kev txhaj cov noob txawm tias muaj cov roj (cholesterol) thiab triglycerides hauv cov ntshav. Nws yog ib qho tsim nyog los ua kom tiav cov khoom noj khoom haus rov qab. Yuav ua kom cov kev ntsuas no tseem ceeb, koj yuav tsum tau yoog kom noj cov zaub mov uas muaj carb tsawg. Hauv qhov no, qhov kev pheej hmoo ntawm kev tsim kab mob ntawm lub plawv thiab cov hlab ntshav yog txo.
Cov tib neeg uas xav txo qis cov carbohydrates noj yuav suav nrog cov noob ua khoom noj txom ncauj hauv lawv cov pluas noj.
Lawv tseem tuaj yeem muab ntxiv rau cov zaub xas lav, cov kua ntses. Cov protein nyob hauv cov khoom zoo li no muaj cov amino acids tseem ceeb. Lawv tsim nyog rau lub cev kom muaj roj metabolism hauv lub cev.
Hauv qab no yog cov kev xaiv ntawm cov zaub mov noj tsawg-carb:
- Mov ci nrog cov noob taub dag;
- Mov ci nrog flax noob;
- Mov ci nrog paj noob hlis noob;
- Cheesecake nrog blackberry thiab chia noob.
Nrog tus mob ntshav qab zib gestational
Qee tus poj niam muaj cov ntshav qab zib siab thaum cev xeeb tub. Txij lub sijhawm txheeb xyuas tus mob, tus niam yug yuav tsum ua tiav kev soj ntsuam kev noj zaub mov kom tsawg thiab txo qis ntawm kev noj zaub mov carbohydrates. Cov menus uas mob ntshav qab zib hauv lub cev yuav tsum yog pom zoo nrog tus kws endocrinologist. Nws yog ib qho tseem ceeb uas tus neeg mob tau txais ntau ntawm cov vitamins thiab cov zaub mov. Tab sis khoom noj yuav tsum tau teeb tsa kom tsis muaj ib qho qab zib sai rau hauv qab zib.
Yog li ntawd, qhov tseem ceeb yog qhia txog cov khoom noj, uas muaj glycemic index tsawg. Taub dag thiab paj noob hlis tau txais kev tso cai rau cov poj niam cev xeeb tub ua ntej tsis mob plab hnyuv. Nws yog qhov nyuaj rau overestimate lawv cov txiaj ntsig rau lub cev ntawm tus niam yav tom ntej. Tseeb, hauv 100 g ntawm paj noob hlis muaj cov 1200 mg ntawm vitamin B6. Nws yog qhov tsim nyog rau kev tiv thaiv ntawm ntau yam mob ntshav qab zib. Tsis tas li, nrog lawv cov kev pab, qhov tsis muaj peev xwm ntawm lwm cov vitamins ntawm pawg B, C yog lawm.
Tus mob ntshav qab zib xav tau kev ua raws li cov qauv ntawm kev noj zaub mov tsis muaj qab hau. Yog li ntawd, cov khoom noj uas muaj glycemic index tsawg yog suav nrog hauv cov khoom noj. Paj noob hlis thiab noob txiv kab ntxwv tuaj yeem muab ntxiv rau hauv cov ntawv qhia zaub mov. Lawv yog qhov zoo tshaj plaws ntawm cov vitamins, minerals. Noob muaj qhov cuam tshuam tsis zoo rau cov ntshav qab zib.
