Yuav ua li cas kom txo tau cov qab zib?

Peb txhua tus paub hais tias qab zib yog teeb meem rau peb kev noj qab haus huv, thiab tsawg dua peb haus nws, qhov zoo dua. Tab sis li cas ib tug renounce nws? Hauv qab no yog cov tswv yim uas yuav tsis tau sai, tab sis maj mam pab koj noj tsawg dua qab zib. Yog hais tias koj ua raws li lo lus nug no tiag, ces feem ntau koj yuav tsis siv nws. Qab zib tuaj yeem ua rau ntau cov kab mob, nrog rau kev rog, nco ntsoov qhov no.

Cov tswv yim los pab txo kom txhob muaj suab thaj

1. Tsis txhob muab piam thaj hauv cov zaub mov koj noj. Nws yog qhov zoo tshaj tsis ntxiv qab zib rau cov khoom noj uas tsis muaj nws, yog li haus dej tshuaj yej thiab kas fes tsis muaj suab thaj, noj cov txiv hmab txiv ntoo uas tsis muaj nws.
2. Tsis txhob ua rau txhua tus xav tias qab zib xim av ntau dua li dawb, yog li koj tuaj yeem noj nws. Tsis nyob hauv txhua qhov. Cov khoom uas muaj nyob rau hauv nws yog tsis zoo heev digested los ntawm peb lub cev, thiab tag nrho vim hais tias, qhov ntau peb noj qab zib, qhov tsawg dua cov zaub mov thiab cov vitamins yog absorbed. Yog tias cov ntshav qab zib ntau tshaj, ces cov tshuaj insulin pib tsim, thiab lem, nrog rau qab zib, nws kuj tshem tawm cov khoom tsim nyog, cov khoom tsim nyog uas muaj nyob hauv cov ntshav tam sim ntawd.
3. Tsis txhob noj cov khoom noj uas muaj cov pa roj carbon dioxide thiab tsis muaj fiber. Piv txwv, pasta, qos yaj ywm, tsis-cereal khob cij thiab lwm tus.
4. Tsis txhob ntseeg tag nrho cov lus "Skim." Yog tias koj pom kev sib tw, tsis txhob maj mus nqa qhov khoom, vim nws tsis tau txhais hais tias muaj me ntsis calorie. Feem ntau cov khoom xws li muaj qab zib heev, yog li ua ntej koj muas, nyeem cov lus muaj pes tsawg leeg.
5. Sim yuav cov khoom ntawm cov xim sib txawv. Qhov no txhais li cas? Zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo tsis tsuas yog liab los yog daj. Tag nrho cov xim yuav tsum muaj nyob rau hauv koj qhov kev noj haus. Cov xim ntau dua, ntau cov vitamins thiab cov as-ham, thiab yuav muaj cov pob khib nyiab, crackers thiab chips hauv pob tawb.
6. Txhua zaus yuav nyeem cov kab ntawv. Koj yuav tsum paub ntau npaum li cas suab thaj nyob rau hauv no los yog cov khoom, kom haus nws tsawg li sai tau.
7. Sim ua cov khoom uas tsis muaj cov khoom qab zib tsawg dua, vim tias lawv tsim tshuaj tiv thaiv rau carbohydrates thiab qab zib hauv lub cev, thiab lawv kuj siv chromium thiab microelement hauv lub cev uas peb xav tau kom tswj tau cov theem qab zib hauv qhov nqi koj tshuav.
8. Nco ntsoov suav. Daim ntawv qhia hais tias cov piam thaj hauv cov khoom. Koj yuav tsum faib nws los ntawm 4, thiab koj yuav pom muaj pes tsawg teaspoons ntawm qab zib uas koj yuav noj nrog rau cov khoom no.
9. Sim noj cov khoom qab zib tsawg dua. Tshwj xeeb tshaj yog tias koj poob phaus lossis koj muaj ntau hom qab zib hauv koj cov ntshav, los yog los ntawm lwm yam kev kho mob. Yog tias txhua yam yog nyob rau hauv kev txiav txim, ces koj tsis tas yuav txo tau txhua yam.
10. Noj tsis ntau tshaj 100-120grams ntawm txiv hmab txiv ntoo ib hnub.
11. Haus dej tshiab xwb. Tsis txhob yuav lawv nyob rau hauv lub khw, lawv muaj suab thaj ntau thiab yog cov devoid of fiber. Nyob rau hauv cov no muaj tsis muaj dab tsi tseem ceeb, lawv tsis zoo absorbed los ntawm lub cev.

Txhua qhov khoom uas ua rau peb lub qhov muag muaj roj ntau ntau. Qhov no siv rau txiv hmab txiv ntoo, zaub, thiab yyagod. Los ntawm lawv peb lub cev tau txais carbohydrates. Caloric ntsiab lus ntawm ib tug txiv hmab txiv ntoo nyob ntawm seb cov ntsiab lus ntawm qab zib-fructose, sucrose thiab qabzib. Cov piam thaj uas peb tau txais los ntawm cov khoom ntawm zaub cov ntsiab lus, nyob rau peb nrog lub zog.

Cov neeg uas raug mob los ntawm ntshav qab zib los yog lwm yam kab mob, uas koj xav kom haus tsawg dua cov qab zib, nws yog ib qho tseem ceeb kom paub tias hom txiv hmab txiv ntoo muaj tsawg dua ntawm nws.

Qab zib muaj peev xwm khaws cia rau hauv qhov sib txawv ntawm ntau qib thiab txiv hmab txiv ntoo. Ib qhov twg muaj ntau ntau ntawm lawv, qhov chaw tsawg. Noj, piv txwv, nruab nrab kua txiv, nws muaj txog 20grams suab thaj, nyob rau hauv ib tug txiv tsawb txiv tsawb - 15,5 grams, nyob rau hauv ib lub khob ntawm xiav grapes - 23 grams, nyob rau hauv ib lub khob ntawm strawberries - 8 grams, tab sis nyob rau hauv ib lub khob ntawm pulp ntawm watermelon - 10 grams.

Koj yuav tsum paub tias zoo li no muaj suab thaj ntau dua li uas muab tso rau hauv ncuav thiab ncuav qab zib. Nrog qab zib ntshav qab zib thiab kab mob hauv lub raum, qab zib ntawm ntuj tsim kho lub cev ntawm lub cev. Cov txiv hmab txiv ntoo tuaj yeem txo cov roj cholesterol, uas yog vim li cas cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yuav tsum tau noj rau kev tiv thaiv muaj mob stroke, cancer thiab hypertension. Tsis tas li ntawd, lawv muaj antioxidants, uas nce lub ntxiv thiab ntxuav lub cev.

Cov khoom no muaj calorie ntau ntau, tab sis lawv tsis tas yuav noj ntau tshaj peb zaug ib hnub twg. Nyob rau hauv berries thiab txiv hmab txiv ntoo, txawm li cas los, nws muaj ntau sugars, yog li ntawd nws yuav tsum tau stretched rau tag nrho lub hnub. Ib tug poj niam noj tau txog li 6 teaspoons ib hnub, thiab ib tug txiv neej mus rau 9. Koj yuav tsum paub tias 1 teaspoon = 4g, qab zib = 15-20 calories. Yog li, thaum ua khoom noj rau ib hnub, xav txog cov khoom uas nws muaj.

Cov txiv hmab txiv ntoo uas muaj tsawg dua qab zib?

1. Cranberries muaj me ntsis qab zib. Nyob rau hauv ib lub khob ntawm cov berries, tag nrho 4 grams suab thaj, tab sis nyob rau hauv ib lub khob ntawm qhuav berries muaj nws 72 grams.
2. Lub txiv pos nphuab, uas txhua leej txhua tus hlub ntau heev, tsis muaj ntau sucrose thiab fructose. Nyob rau hauv ib lub khob ntawm tshiab berries muaj 7-8 grams qab zib, thiab nyob rau hauv khov - 10 grams.
3. Papaya yog ib tug txiv hmab txiv ntoo nrog tsawg sucrose cov ntsiab lus. Nyob rau hauv ib khob ntawm no txiv hmab txiv ntoo muaj 8 grams sucrose, thiab nyob rau hauv ib lub khob ntawm puree los ntawm papaya - 14 grams. Tsis tas li ntawd, muaj ntau cov vitamin A, C, potassium thiab carotene nyob rau hauv cov txiv hmab txiv ntoo.
4. Nyob rau hauv ib lub txiv qaub muaj 1.5-2 grams sucrose, thiab raws li oncogate vitamin C.
5. Ntxiv rau cov txiv hmab txiv ntoo saum toj no, cov kua txiv hmab txiv ntoo tsawg, cov txiv hmab txiv ntoo tshiab, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, cov txiv pos, cov txiv duaj, txiv lws suav, cov txiv mab txiv ntoo, cov txiv mab txiv ntoo, txiv lws zoov, txiv lws zoov, cov plums thiab ntsuab gooseberry.

Cov txiv hmab txiv ntoo twg muaj feem xyuam tshaj plaws?

1. Nyob rau hauv ib lub khob ntawm grape berries muaj 29 grams sucrose. Nws tseem yog nplua nuj nyob rau hauv poov tshuaj thiab ntau yam vitamins.
2. Cov txiv tsawb muaj 12 grams qab zib thiab 5 grams starch. Nyob rau hnub koj yuav noj nws tsis pub ntau tshaj 4 daim.
3. Nyob rau hauv 100 grams figs muaj 16 grams sucrose, thiab nyob rau hauv lub qhuav cawv, thiab txawm ntau, yog li koj yuav tsum tau ceev faj dua nrog nws.
4. Txiv nkhaus taw yog ib qho khoom kub-calorie khoom, uas nyob rau hauv ib-batch muaj 35 g suab thaj. Tab sis nws yuav tsum tau noj, vim hais tias nws muaj phosphorus, potassium, niacin, kev noj haus fiber ntau thiab beta-carotene.
5. Nyob rau hauv ib khob ntawm pineapple muaj 16 grams qab zib, tab sis nws yuav tsum tau siv nyob rau hauv tsuas yog siv tsawg, vim hais tias nws yog nplua nuj nyob rau hauv poov tshuaj, vitamin C ntuj fiber.
6. Cherry yog ib tug heev high-calorie Berry thiab nyob rau hauv ib khob nws muaj 18-29 grams sucrose, txawm li cas los ib khob ntawm qaub Cherry muaj 9-12 grams qab zib.