Cov carbohydrates zoo suav nrog:
- Cov nplej uas tsis tau hloov pauv - cov nplej nplej lossis cov qhob cij ntau yam, nplej xim av, barley, quinoa, bran cereal, oatmeal.
- zaub tsis muaj hmoov txhuv nplej siab - spinach, taum ntsuab, Brussels sprouts, celery, txiv lws suav.
- Legumes - raum taum, taum ci, taum pauv, lentils.
- Nuts – peanuts, cashews, walnuts.
Dab tsi yog cov khoom ua kom zoo thiab tsis muaj carbs?
Carbs qee zaum hu ua "yooj yim" piv rau " nyuaj" lossis "tag nrho" piv rau "ua kom zoo." Tag nrho cov carbs tau ua tiav tsawg kawg nkaus thiab muaj cov fiber ntau pom nyob hauv cov zaub mov, thaum cov carbs refined tau ua tiav ntau dua thiab muaj cov fiber ntau tshem tawm lossis hloov pauv. Piv txwv ntawm tag nrho cov carbs suav nrog: zaub.
Daim ntawv teev cov carbohydrates ua kom zoo yog dab tsi?
Ib ob peb lwm yam piv txwv ntawm refined carbs muaj npe hauv qab no:
- Refined nplej.
- khob cij dawb.
- Pastries thiab bagels.
- Tortillas.
- paspaj dawb.
- khoom qab zib.
- Pizza khob noom cookie.
- Muaj tshais cereals.
Yuav ua li cas carb noj qab nyob zoo?
Txawm hais tias tag nrho cov carbs zom rau hauv qabzib, cov carbs zoo tshaj plaws rau koj kev noj qab haus huv yog cov uas koj yuav noj hauv lawv lub xeev ze tshaj plaws li qhov ua tau: zaub, txiv hmab txiv ntoo, pulses, legumes, unsweetened mis nyuj cov khoom, thiab 100% whole grains, xws li cov nplej xim av, quinoa, nplej, thiab oats.
Puas yog qos yaj ywm qab zib thiab tsis muaj carb?
Cov carbohydrates yooj yim suav nrog unrefined tag nrho cov nplej, taum, txiv hmab txiv ntoo thiab cov hmoov txhuv nplej siab thiab zaub tsis muaj hmoov txhuv nplej siab. Piv txwv li: taum dub. qos yaj ywm nrog daim tawv nqaij.
