Qos yaj ywm: Ib qho kev xav tsis thoob hauv kev tswj ntshav qab zib
Qos yaj ywm, ntau yam thiab siv dav hauv cov khoom noj, qee zaum zam vim kev txhawj xeeb txog lawv qhov ntsuas glycemic (GI). Txawm li cas los xij, kev tshawb fawb tawm tshiab qhia tias txoj kev npaj ua rau muaj kev cuam tshuam rau cov ntshav qab zib. Ib qho yooj yim tweak - ci qos yaj ywm nrog lawv cov tawv nqaij - tuaj yeem ua rau lawv muaj kev noj qab haus huv dua rau cov nplej dawb, uas yog ib qho tseem ceeb hauv ntau cov zaub mov thoob ntiaj teb.
Glycemic Performance index thiab qos yaj ywm npaj
GI ntsuas sai npaum li cas cov zaub mov nce ntshav qab zib. Raws li kev tshawb fawb sib koom los ntawm Rural Development Administration thiab Kyung Hee University hauv South Kauslim:
- Boiled Qos yaj ywmGI ntawm 93.6
- Ci qos yaj ywm (nrog daim tawv nqaij)GI ntawm 78.2
- Fabkis FriesGI ntawm 41.5
- Qos yaj ywm PancakesGI ntawm 28
Thaum cov khoom noj qis-GI zoo li cov qos yaj ywm thiab qos yaj ywm pancakes yuav zoo li ntxim nyiam, lawv cov ntsiab lus muaj roj tuaj yeem ua rau muaj kev pheej hmoo xws li kab mob plawv. Rau qhov kev xaiv sib npaug, cov qos yaj ywm ci tau tawm los ua qhov kev xaiv zoo tshaj plaws, muab GI nruab nrab yam tsis muaj rog ntau.
Cov txiaj ntsig ntawm ci qos yaj ywm nrog daim tawv nqaij
Cov qos yaj ywm ntawm daim tawv nqaij ua raws li kev thaiv, ua kom qeeb ntawm kev hloov pauv ntawm carbohydrates rau hauv cov piam thaj, uas pab tswj cov ntshav qab zib kom ruaj khov. Qhov no yog piv rau txoj kev uas tag nrho cov nplej zom tau qeeb dua li cov nplej ua kom zoo.
Kev tshawb fawb los ntawm University of Nevada, Las Vegas, tau kawm 24 tus neeg koom nrog ntshav qab zib ntau dua 12 lub lis piam. Ib nrab noj cov qos yaj ywm ci nrog lawv cov tawv nqaij, thaum lwm ib nrab noj mov dawb nrog cov calories sib npaug thiab carbohydrates. Cov txiaj ntsig tau pom tias pawg qos yaj ywm tau ntsib kev txo qis hauv cov ntshav qab zib sai thiab lub duav ncig, qhia txog nws cov txiaj ntsig hauv kev tswj glycemic.
Khoom noj khoom haus zoo
Qos yaj ywm tawv nqaij yog nplua nuj nyob rau hauv kev noj haus fiber ntau, vitamin B6, folate, thiab poov tshuaj, pab txhawb kev noj qab haus huv tag nrho. Txawm li cas los xij, ua ke qos yaj ywm nrog lwm cov khoom noj tuaj yeem txhim kho lawv cov khoom noj muaj txiaj ntsig. Piv txwv li:
- Protein Boost: Pairing nrog grilled qaib hais txog cov ntsiab lus protein tsawg hauv cov qos yaj ywm.
- Fiber Ntxiv: Ntxiv cov zaub xam lav tshiab nce fiber ntau thiab micronutrient kom tsawg.
Kev Tswj Xyuas Qhov Tseem Ceeb
Txawm hais tias lawv cov txiaj ntsig, kev sib haum xeeb yog qhov tseem ceeb. Ib qho kev pabcuam ib zaug - txog qhov loj ntawm peb lub qe - muab kev sib npaug ntawm qhov tsis muaj calorie ntau ntau.
Qos yaj ywm, thaum npaj thiab noj kom zoo, tuaj yeem yog lwm txoj kev noj qab haus huv rau cov nplej dawb, tshwj xeeb tshaj yog rau cov neeg saib xyuas lawv cov ntshav qab zib. Ci lawv nrog lawv cov tawv nqaij khaws cov as-ham, nruab nrab glycemic cuam tshuam, thiab txhawb kev tswj qhov hnyav. Los ntawm kev koom nrog kev tswj hwm thiab sib npaug sib npaug, qos yaj ywm tuaj yeem dhau los ua ib qho tseem ceeb hauv kev noj zaub mov zoo thiab mob ntshav qab zib.
