Cov cereal noj qab nyob zoo hauv ntiaj teb: kev ntsuas

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Carbohydrates suav tias tsis yog lub ntsiab lus tseem ceeb tshaj plaws hauv kev noj zaub mov, thiab qhov no yog vim muaj ntau tus neeg noj lawv cov "phem" ntau yam - cov carbohydrates ua kom zoo hauv cov qhob cij dawb, khoom qab zib, ncuav qab zib, cereals qab zib thiab txhua yam. lwm yam khoom noj tsis zoo thiab dej haus. Qhov tseeb, cov kev tshawb fawb tau pom tias feem pua ntawm cov khoom noj uas peb noj tuaj yeem ua rau muaj teeb meem. Kev noj zaub mov ntau nrog cov khoom xyaw no yuav tsis tsuas yog ua rau koj rog xwb, lawv tseem yuav ua rau koj muaj kab mob plawv thiab ntshav qab zib. Tsis tas li ntawd, lawv nce qib ntawm cov rog hauv cov ntshav (hu ua triglycerides), uas zoo li kev khiav ceev mus rau lub plawv nres lossis mob stroke. Cov xov xwm zoo yog tias noj qab haus huv, ntuj nplej hauv cov zaub mov tuaj yeem pab tiv thaiv lossis thim rov qab ntau yam teeb meem kev noj qab haus huv.

Cov khoom noj uas tsis tau ua tiav los ntawm cov nplej, uas suav nrog cov nplej tag nrho, muaj txiaj ntsig zoo. Ntau cov kev tshawb fawb pom tau tias cov nplej no tuaj yeem tiv thaiv koj los ntawm cov teeb meem xws li ntshav qab zib, mob qog noj ntshav, mob hawb pob thiab Alzheimer's disease. Cov txiaj ntsig ntawm ntuj cereals tau paub ntev lawm, tab sis, hmoov tsis, lawv tsawg thiab tsawg dua ntawm peb lub rooj.

Cov cereal noj qab nyob zoo hauv ntiaj teb - rating

Txawm hais tias cov hmoov nplej yog suav tias yog cov carbohydrates ceev tsis zoo, durum nplej thiab hmoov nplej los ntawm lawv muaj cov khoom sib txawv kiag li. Nrhiav cov khoom zoo li no rau kev muag yog yooj yim heev, tsuav koj tsis txhob cia koj tus kheej dag. Noj qab nyob zoo hmoov yog yooj yim mus nrhiav tau nyob rau hauv breads thiab pastas, tab sis kom paub tseeb tias daim ntawv lo hais tias "100 feem pua durum nplej." Cov ntsiab lus xws li "multi-grain" thiab "nplej hmoov" txhais tau hais tias cov khoom sib xyaw ua ke. Thaum koj mus kav khw rau ib qho khoom lag luam tag nrho, saib cov npe ntawm cov khoom xyaw thiab xyuas kom meej tias tag nrho cov nplej tau teev nyob rau saum cov npe khoom xyaw. Txhua qhov kev pabcuam yuav tsum muaj tsawg kawg 2 lossis 3 grams fiber ntau.

Nplej yog cov qoob loo ntau tshaj plaws thiab siv ntau zaus hauv cov hmoov nplej. Lwm cov nplej twg zoo rau kev noj qab haus huv?

Txhua Oats

Oats tshwj xeeb tshaj yog nplua nuj nyob rau hauv tshwj xeeb antioxidant uas tiv thaiv lub plawv. Tsis zoo li cov nplej, thaum yuav cov khoom oat, qhov qhia txog cov nplej tsis tseem ceeb. Yog hais tias oats nyob rau hauv daim ntawv teev cov khoom xyaw, ces cov khoom yog tsim los ntawm tag nrho cov nplej. Txawm li cas los xij, yog tias koj tab tom yuav ib yam dab tsi xws li oatmeal instant, tsis txhob noj cov khoom noj uas muaj fructose thiab pob kws phoov. Cov kev tshawb fawb tau pom tias cov tshuaj ntxiv no yog ib qho ntawm cov kab mob mercury hauv oatmeal. Nutritionists pom zoo kom ua raws li ib txwm unsweetened porridge, yog tias xav tau, sib tov nrog me me.txiv hmab txiv ntoo los yog zib mu. Qhov no yog cereal noj qab nyob zoo rau txhua tus neeg, tsuav yog koj tsis sib xyaw nrog cov khoom noj tsis zoo.

Bulgur

Nyob rau hauv txhua yam khoom uas nws pom, bulgur yog suav hais tias yog tag nrho cov nplej, txij li tsuas yog mus txog 5 feem pua ntawm cov bran tuaj yeem raug tshem tawm thaum nws ua haujlwm. Qhov no kuj yog cov cereal tseem ceeb tshaj plaws rau txhua tus neeg yam tsis muaj kev zam. Siv los ua tabbouleh nyias, cov nplej no yog ib qho zoo heev ntawm cov hlau thiab magnesium.

Ib khob ntawm bulgur muaj txog 75 feem pua ntawm fiber ntau (tus neeg laus tus nqi txhua hnub) thiab 25 feem pua ntawm cov protein. Cov cereal no tuaj yeem siv rau hauv cov zaub nyoos lossis ntxiv rau cov kua zaub thiab npaj tau hauv ob peb feeb xwb.

Brown rice

Thaum koj xaiv nplej dawb dhau xim av, txog 75 feem pua ntawm nws cov as-ham, suav nrog yuav luag tag nrho cov antioxidants, magnesium, phosphorus thiab vitamins uas muaj nyob hauv bran, tsis nyob hauv koj cov zaub mov. Koj yuav tsum nco ntsoov muab kev nyiam rau cov nplej xim av, uas suav nrog ntau hom tshuaj tsw qab - basmati thiab jasmine. Cov cereals noj qab nyob zoo rau cov poj niam yog cov mov liab thiab dub, uas muaj cov antioxidants siab. Txawm tias cov nplej qus kuj suav tias yog zaub mov noj qab haus huv vim tias nws muaj cov vitamins B (xws li niacin thiab folic acid).

Barley

Kev noj tag nrho barley (barley porridge) rau 5 lub lis piam yuav pab txo qis cov roj cholesterol. Koj muaj peev xwm ntxiv raisins los yog qhuav apricots rau lub tiav lawm porridge thiab ua hauj lwm raws li ib tug sab zaub mov. Thaum lub sijhawm yuav khoomXyuas kom tseeb tias nws yog tag nrho cov nplej ntawm barley, tsis yog "pearl" nrog cov bran tshem tawm. Nyob rau hauv daim ntawv ntawm cereals, kab lis kev cai no hu ua barley los yog barley (crushed barley).

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws

Raws li kev tshawb fawb, rye muaj ntau cov as-ham rau 100 grams dua li lwm hom nplej. Nws muaj plaub npaug ntawm fiber ntau ntawm cov nplej tag nrho thiab tuaj yeem muab rau koj yuav luag 50 feem pua ntawm koj cov nyiaj pom zoo txhua hnub. Qhov teeb meem yog tias ntshiab rye thiab rye hmoov tsis tshua muaj muag. Cov khoom zoo li no tsuas muaj nyob hauv khw thiab khw muag khoom noj xwb. Txawm li cas los xij, qhov no yog cov khoom noj muaj txiaj ntsig tshaj plaws, thiab rye porridge yog ib yam khoom tshwj xeeb ntawm nws hom.

Buckwheat

hom cereal no yog ib qho ntawm ob peb uas tsim nyog pub rau cov neeg mob uas muaj kab mob celiac (nrog rau quinoa, amaranth thiab sorghum). Thiab qhov no yog cov khoom noj muaj txiaj ntsig zoo tshaj plaws rau cov menyuam yaus, vim tias nws muaj magnesium thiab manganese, uas pab txhawb kev txhim kho ntawm lub hlwb. Thiab qhov no yog qhov zoo heev, vim qhov no porridge yog ntau thiab nyiam.

Txhua Cov Noob Zaub Couscous

Cov khoom lag luam feem ntau muaj couscous yog tsim los ntawm cov hmoov nplej ua kom zoo. Yog li ntawd, thaum nrhiav no cereal, koj yuav tsum tau them sai sai rau tag nrho cov hom qoob loo. Noj cov couscous no yuav muab rau koj ntxiv 5 grams fiber ntau rau ib qho.

pob kws

pob kws nplej zoo heev rau kev noj qab haus huv. Cov qoob loo no yog qhov zoo ntawm cov vitaminspawg B, magnesium thiab phosphorus. Tsis tas li ntawd, tag nrho cov pob kws txhawb kev nce hauv cov txiaj ntsig microflora hauv cov hnyuv, thiab tuaj yeem tiv thaiv ntshav qab zib, kab mob plawv, thiab mob ntev. Cov pob kws daj kuj tseem muaj cov tshuaj antioxidants. Txoj kev yooj yim tshaj yog siv nws li cas? Obviously paj kws. Qhov no tsis yog cov khoom noj qab haus huv, tshwj xeeb tshaj yog cov txheej txheem rau kev siv microwave, uas muaj ntau yam additives. Hloov chaw, nws yog qhov zoo dua los yuav cov nplej ntuj thiab ua noj rau koj tus kheej siv lub hnab ntawv tsis tu ncua, lossis ua paj kws zoo li qub - ntawm qhov cub.

Nws tseem yuav tsum nco ntsoov tias kwv yees li 40% ntawm cov pob kws yog hloov kho caj ces (GM), uas yog bred kom tiv taus ntau cov tshuaj tua kab. Thaum muas, xyuam xim rau cov chaw tsim khoom thiab cov khoom muaj pes tsawg leeg. Shredded pob kws kuj paub, uas yog siv los ua cereals. Qhov no yog cov zaub mov noj qab haus huv tshaj plaws rau cov neeg uas tsis tuaj yeem haus ntau lwm yam vim gluten intolerance. Cornmeal kuj suav hais tias noj qab nyob zoo thiab pom zoo rau kev noj zaub mov zoo.

Quinoa

Txawm hais tias yog cov noob thiab tsis yog nplej, quinoa muaj cov protein ntau dua li lwm cov nplej. Tsis tas li ntawd, txhua khob ntawm raw khoom (ua kwv yees li peb zaug) muaj 522 mg ntawm omega-3 fatty acids. Koj tsev neeg tuaj yeem txaus siab rau nws lub teeb nutty tsw rau kev hloov ntawm lub rooj noj mov. Nws tuaj yeem sib cav tias qhov no yog qhov tseem ceeb tshaj plawsporridge rau cov menyuam yaus hnub nyoog qis dua ib xyoos, vim tias nws muaj cov khoom noj ntau tshaj plaws. Nyob rau hauv Russia, ntev npaum li cas nws tseem yog me ntsis-paub kab txawv, tab sis hnub no nws tuaj yeem yooj yim yuav ntawm txhua lub khw loj.

Freak

No Arabian cereal yog ib qho tsawg-carb ntau hom nplej thaum ub uas muaj plaub npaug ntawm fiber ntau ntawm cov nplej xim av. Freakoma nplej yog sau thaum lawv nyob rau hauv lawv lub xeev unripe thiab ces roasted. Lawv muaj ntau cov vitamins thiab minerals ntau dua li lwm cov nplej. Piv txwv li, cov ntsiab lus ntawm selenium hauv lawv tsuas yog loj heev. Thaum cov cereal no nkag rau hauv koj lub plab, nws ua raws li prebiotic, txhawb kev loj hlob ntawm cov kab mob noj qab haus huv uas pab zom zaub mov. Koj tuaj yeem pom nws muag hauv khw nrog cov khoom lag luam oriental lossis hauv khw muag khoom noj khoom haus. Txij li cov ntsiab lus ntawm carbohydrates hauv nws txo qis, nws yog cov khoom noj muaj txiaj ntsig tshaj plaws rau kev poob phaus.

Tau kawg, qhov kev tshuaj xyuas no tsis tuaj yeem ua tiav. Cereal qoob loo muaj txiaj ntsig zoo rau feem ntau, thiab tsis muaj teeb meem lawv yuav tsum tsis saib xyuas. Hais txog dab tsi yog cov cereal uas muaj txiaj ntsig tshaj plaws hauv ntiaj teb, nws tsis tuaj yeem hu ua ib txoj haujlwm. Txhua tus ntawm lawv muaj nws tus kheej lub zog thiab tuaj yeem pom zoo rau ntau lub hom phiaj. Ntawm cov khoom noj uas muaj thiab pheej yig, oats yog cov hmoov txhuas, ntawm cov kab txawv ntau thiab tsawg dua - freak thiab quinoa.