Slow carbs. Daim ntawv teev cov khoom siv rau kev noj txhua hnub

Slow carbs. Daim ntawv teev cov khoom siv rau kev noj txhua hnub
Slow carbs. Daim ntawv teev cov khoom siv rau kev noj txhua hnub
Anonim

Yog tias koj txiav txim siab kom poob phaus, koj yuav tsum kawm kom ntau li ntau tau txog cov khoom ntawm ntau yam khoom. Txhua leej txhua tus paub tias cov khoom noj muaj roj thiab cov khoom qab zib zoo li cas rau daim duab. Txawm li cas los xij, lo lus nug ntawm leej twg muaj cov carbohydrates qeeb plays lub luag haujlwm tseem ceeb hauv kev noj haus. Cov khoom nrog lawv yuav tsum tau noj txhua hnub, vim tias lawv muaj txiaj ntsig zoo.

qeeb carbs cov zaub mov
qeeb carbs cov zaub mov

Cov tshuaj no muaj txiaj ntsig zoo tshaj plaws: lawv tawg maj mam. Nyob rau hauv txoj kev no, nws yuav siv sij hawm ntev ua ntej lawv hloov mus rau hauv lub hauv paus ntawm lub zog - qabzib - thiab koj yuav tsis tas yuav ntxiv koj cov peev txheej tseem ceeb heev.

qeeb carbohydrate zaub mov
qeeb carbohydrate zaub mov

Ntxiv rau, qeeb carbohydrates (cov npe ntawm cov khoom yuav muab hauv qab no) pab kom cov ntshav qab zib kom zoo. Yog vim li cas tsis yog cov neeg uas poob phaus xwb, tab sis kuj cov neeg mob ntshav qab zib yuav tsum paub qhov twg cov tshuaj no muaj.

Slow carbs. Cov npe khoom

Nws tseem ceeb heev uas yuav tau npaj koj cov zaub mov rau hnub ua ntej. Ces koj yuav tsuas noj yam koj xav tau.tsim nyog. Raws li twb tau hais lawm, qeeb carbohydrates ua lub luag haujlwm txiav txim siab hauv kev noj haus. Rooj - qhov kev xaiv yooj yim tshaj plaws rau kev faib khoom. Nws yog ib qho yooj yim thiab siv tau yooj yim.

taum Tus naj npawb loj tshaj ntawm lawv yog tsom rau ntau hom legumes. Cov zaub mov no kuj muaj cov protein ntau, ua rau lawv zoo rau cov neeg ua si thiab xav tsim cov leeg. Cov no yog lentils, peas, soybeans, taum, taum, nrog rau taum ntsuab.
Nqe Tau kawg, qeeb carbohydrates muaj nyob hauv cov nqaij. Rau cov uas coj lawv lub cev rov qab los yog qhov tseem ceeb yog noj ntses, nqaij qaib, nqaij nyug.
khoom noj khoom haus Tsis txhob xav tias koj yuav tsum tso hmoov nplej tag. Thaum sawv ntxov nws yog qhov txaus los noj cov qhob cij wholemeal, nrog rau cov nplej zom ua los ntawm cov nplej durum.
zaub Thiab, tau kawg, zaub muaj ntau cov carbohydrates qeeb. Daim ntawv teev cov zaub mov uas tuaj yeem noj tau txhua hnub yog qhov dav heev.

Y Nov yog zaub qhwv (dawb, zaub qhwv, zaub qhwv), dos, zucchini, peppers, nceb, spinach, txiv lws suav, leeks.

Fruit Txiv hmab txiv ntoo muaj suab thaj ntau, tab sis ntau ntawm lawv kuj muaj cov carbohydrates qeeb. Qhov no suav nrog qhuav apricots, txiv kab ntxwv, txiv apples, avocados, txiv tsawb siav, cherries, txiv duaj, txiv kab ntxwv,pears.
Kashi Rau pluas tshais, koj yuav tsum noj porridge. Slow carbohydrates muaj nyob rau hauv txhua yam tshwj tsis yog semolina, nrog rau cov nplej dawb thiab xim av. Buckwheat, oats, nplej, millet, barley porridge muaj txiaj ntsig zoo tshaj plaws.

Nws yog ib qho tseem ceeb kom nkag siab tias kev noj haus yuav tsum raug, tsis hais seb koj xav kom poob phaus lossis tsis. Cov carbohydrates nyuaj yuav tsum ua ib feem tseem ceeb ntawm kev noj haus rau cov neeg laus thiab menyuam yaus. Lawv yuav muab tsis tau tsuas yog lub cev, tab sis kuj rau kev puas hlwb kev noj qab haus huv. Yog li, nco ntsoov suav nrog qeeb carbohydrates hauv koj cov zaub mov. Cov npe ntawm cov khoom hauv kab lus yuav pab koj.

qeeb carbs rooj
qeeb carbs rooj

Nws tau ntev tau ua pov thawj tias noj zaub mov nrog cov carbohydrates nyuaj, ib tus neeg yuav muaj lub siab zoo. Yog li ntawd, nyob rau hauv cov ntaub ntawv ntawm kev nyuaj siab thiab tsis ua hauj lwm, nws yog zoo dua mus noj ib lub txiv apples dua ib tug chocolate bar.

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