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Cov roj carbohydrates feem ntau tsis quav ntsej nyob rau hauv kev noj zaub mov noj tab sis nws yog qhov tseeb qhov ua kom muaj roj rau koj lub cev. Txawm li cas los xij, ua kom pom cov carbohydrates nyob hauv cov khob cij dawb, ncuav qab zib, khaub noom thiab ncuav qab zib muaj ntau yam tsis zoo rau koj kev noj qab haus huv. Noj ntau dhau ntawm cov zaub mov tsis yog tsuas yog ua tsis zoo rau koj qhov hnyav xwb tab sis kuj tseem tuaj yeem ua rau muaj kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib. Hloov mus rau cov khoom noj muaj txiaj ntsig zoo tag nrho yog qhov kev xaiv zoo vim tias nws yuav tiv thaiv cov mob no los ntawm qhov tshwm sim hauv thawj qhov chaw ^[1] Cov.

Cov Nplej Muaj Tag Nrho Yog Dab Tsi?

Ib lub noob nplej hu ua tseem grain yog tias nws muaj peb ntu ntawm ib lub noob - ceg, noob kab thiab endosperm. Cov tseem nplej tau muab faib ua ob hom - cereals thiab pseudocereals. Cov zaub nplej muaj cov noob taum xws li cov nplej, oats, pob kws, nplej, pias, barley, pob kws thiab nplej. Pseudocereal muaj cov tsis muaj nyom zoo li amaranth, quinoa thiab buckwheat.

100 feem pua ​​tseem grain yog ib qhov tseem ceeb ntawm cov zaub mov kom zoo vim lawv yog cov zaub mov zoo heev, tsis zoo li cov nplej tshwj xeeb uas tau hle tawm ntawm nws cov as-ham thaum lawv ua tiav.

Ua kom muaj txiaj ntsig zoo Tag Nrho Thiab Vim Li Cas Koj Thiaj Yuav Tsum Noj

1. Tag nrho cov nplej

Cov nplej tseem yog cov muaj txiaj ntsig ib qho muaj nyob hauv cov khoom ci, mij, pasta, bulgur thiab semolina. Ua ntau yam cereal nplej nws yog qhov siab hauv gluten. Yog tias koj tsis muaj cov gluten rhiab, koj tuaj yeem ua rau nws cov txiaj ntsig zoo li cov nplej tshwj xeeb yog muaj cov antioxidants, kev noj haus fiber ntau, vitamins thiab minerals. Cov nplej tseem yog xaiv cov khoom noj muaj txiaj ntsig zoo dua rau cov nplej ib txwm. Tab sis nco ntsoov xyuas cov ntawv sau uas hais tias 100 xees ib xoob nplej tag nrho thaum tab tom yuav khoom rau tag nrho cov hom qoob mog

2. Tag nrho oats

Oats muaj ntau nyob rau hauv avenanthramide, ib qho tshuaj antioxidant tiv thaiv lub plawv los ntawm ntau yam kab mob thiab tau cuam tshuam nrog cov kev pheej hmoo qis ntawm txoj hnyuv mob ntshav thiab ntshav siab txaus ib yam nkaus ^[ob] Cov. Nws kuj tseem thau nrog fiber ntau, cov vitamins thiab minerals. Thaum koj tab tom yuav khoom rau tag nrho oats, yuav cov hlais muaj hlau, kauv thiab qib oats. Zam txhob ua oatmeal sai li uas muaj lub siab-fructose pob kws phoov uas tsis zoo rau kev noj qab haus huv.

3. Tag nrho cov nplej pob kws

Tag nrho grain rye yog suav tias yog cov khoom noj muaj txiaj ntsig zoo dua li hom qoob mog vim tias nws muaj cov zaub mov ntau dua nrog cov carbohydrates tsawg thiab tsis ua kom muaj ntshav ntau heev hauv cov ntshav qab zib ^[3] Cov. Rye yog qhov zoo tshaj qhov muaj fiber ntau nrog 16.7 g hauv kev ua haujlwm 100 g. Cov kev tshawb fawb pom tau hais tias kev noj haus ntawm kev noj haus fiber ntau pab ua rau qeeb nqus ntawm cov carbohydrates, uas tiv thaiv cov ntshav qab zib kom nce ceev ceev ^[4] , ^[5] Cov.

4. Cov nplej xim av

Cov nplej xim av muaj cov txiaj ntsig zoo dua li cov txhuv dawb vim hais tias cov qub muaj cov qoob loo tag nrho thiab tom kawg muaj ob qho kab mob thiab cov ceg tshem tawm. Cov nplej xim av muaj tag nrho cov khoom noj muaj txiaj ntsig nrog rau magnesium, hlau, calcium, B vitamins thiab phosphorous. Nws muaj cov antioxidant hu ua lignan uas ua rau txo qis kev pheej hmoo ntawm kev mob plawv, ntshav siab, o thiab cov cholesterol ^[6] Cov. Cov nplej xim av kuj tseem muaj cov xim av uas muaj ntxhiab tsw txawv xws li cov txhuv basmati.

5. Barley

Tag nrho barley yog qhov zoo ntxiv rau koj cov zaub mov noj qab haus huv vim tias barley muaj ntau ntawm cov soluble thiab insoluble fiber. Nws muaj nyob rau ob hom - tag nrho barley thiab pearled barley. Tag nrho cov nyom yog qhov zoo ntawm cov zaub mov thiab cov vitamins zoo li manganese, magnesium, selenium, tooj liab, zinc, hlau, potassium, phosphorus, B vitamins thiab fiber. Nws kuj tseem khav ntawm phytochemicals uas txo cov kev pheej hmoo ntawm cov kab mob mus ntev, hais tias kev kawm ^[7] Cov.

6. Quinoa

Quinoa suav hais tias yog superfood vim nws yog qhov ua tiav cov protein ntau thiab muaj ntau nyob rau hauv cov vitamins, minerals, cov rog zoo thiab fiber. Cov tseem grain no yog ntim nrog antioxidants zoo li kaempferol thiab quercetin uas muaj lub peev xwm los txo cov kab mob xws li mob plawv, mob qog nqaij hlav thiab mob ntsws ntev. ^[8] , ^[9] Cov. Quinoa tsis muaj gluten, muaj tsw tsw qab, thiab hloov maj mam chewiness.

7. Cov phaw npuas

Buckwheat yog lwm yam pseudo-lis uas zoo rau cov neeg muaj tus mob celiac. Nws yog ntim nrog cov as-ham zoo li manganese, tooj liab, magnesium, hlau, phosphorous, fiber thiab B vitamins. Buckwheat muaj cov tshuaj tiv thaiv zoo, muaj kev noj haus muaj fiber ntau uas kis mus rau koj txoj hnyuv kom noj cov kab mob plab noj qab nyob zoo uas yog qhov tseem ceeb ntawm kev ua haujlwm kom zoo ntawm txoj hnyuv. ^[10] Cov. Cov uas nkag siab rau gluten tuaj yeem haus cov buckwheat vim nws yog gluten dawb.

8. Niag hav zoov

Tsiaj qus nplej yog lwm cov txiaj ntsig tag nrho ua ke nrog cov xua, cov kab mob thiab cov leeg txawb. Nws yog lub zog hluav taws xob muaj protein ntau thiab muaj lub qab ntxhiab tsw ntxhiab uas ua rau cov nqaij nyoos qus raug nqi. Cov txhuv nplej tshiab tau zoo heev rau cov neeg muaj tus mob celiac lossis rau cov neeg uas muaj lub ntsej muag gluten lossis nplej. Cov txhuv ntsuab yog cov khoom siv zoo zoo ntawm cov tshuaj fiber, manganese, magnesium, vitamin B6, zinc, thiab niacin. Noj cov txhuv qus txhua hnub yuav txhim kho kev mob plawv thiab txo qhov kev pheej hmoo ntawm hom ntshav qab zib 2 ^{[kaum ib]} Cov.

9. Pob kws

Pob kws yog ib qho khoom txom ncauj uas muaj ntau tus neeg nyiam noj. Tag nrho, cov pob kws tsis tau ua tiav yog qhov zoo ntawm magnesium, phosphorus, zinc, tooj, antioxidant thiab B vitamins. Cov pob kws tag nrho nce lub plab muaj kev noj qab nyob zoo thiab kuj tseem muaj cov antioxidants zoo li lutein thiab zeaxanthin uas tau hais tias kom txo qis kev pheej hmoo ntawm macular degeneration thiab cataracts, raws li kev tshawb nrhiav ^[12] Cov.

10. Hais lo lus

Spelled muaj cov khoom noj tseem ceeb xws li tshuaj fiber, B vitamins, zinc, hlau, manganese, magnesium thiab phosphorus. Txawm li cas los xij, cov txiaj ntsig no muaj cov tshuaj tua kab mob zoo li phytic acid uas ua rau qeeb ntawm kev nqus ntawm cov hlau thiab zinc, tab sis cov antinutrients tuaj yeem txo los ntawm kev zom, txau lossis so cov nplej. Cov neeg uas gluten rhiab yuav tsum zam kom tsis txhob sau ntawv.

11. Lub paum

Sorghum muaj qhov mos nrog cov tsw qab. Nws yog dawb ntawm gluten thiab muaj cov rog tsis qab, fiber, protein thiab cov zaub mov zoo li potassium, calcium, phosphorous thiab hlau. Tsis tas li, pias neeg paub tias muaj cov tshuaj antioxidant ntau dua li blueberries thiab pomegranates. Raws li kev tshawb nrhiav, sorghum muaj cov tshuaj sib txuas hu ua 3-Deoxyanthoxyanins (3-DXA) uas muaj peev xwm txo qis qog mob nyuv. ^[13] Cov.

12. Tag nrho grain millet

Raws li Tag Nrho Cov Nplej Cov Cai, millet yog lub ntiaj teb tseem ceeb tshaj. Muaj ob peb ntau yam ntawm cov millets pom xws li kodo, foxtail, ntiv tes, proso, hlaws thiab me millets. Tag nrho cov no yog pub dawb ntawm gluten thiab siab nyob rau hauv kev ua haujlwm antioxidant ^[14] Cov. Foxtail millet tau pom tias yuav txo qis triglyceride thiab nce cov roj cholesterol zoo, raws li kev tshawb nrhiav ^{[kaum tsib]} Cov.

13. Amaranth

Tag nrho cov txiaj ntsig no muaj calcium, hlau, magnesium, phosphorous thiab potassium thiab tsuas yog cov grain tsuas muaj cov vitamin C ntau, raws li Whole Grains Council. Nws yog lub zog ntawm cov protein, muaj cov khoom siv los tiv thaiv thiab tiv thaiv qog noj ntshav, muaj txiaj ntsig zoo rau lub siab, thiab muaj qhov muaj txiaj ntsig ntawm phytosterols. ^[16] , ^[17] , ^[18] Cov.

Txoj hauv kev ntxiv cov noob nplej rau hauv koj cov zaub mov

• Txaus siab rau whole-grain cereals zoo li oats lossis ceg flakes thaum noj tshais.

• Xaiv cov khob cij dawb thoob cov ncuav dawb zoo nkauj ua cov qhaub cij.

• Hloov cov txhuv dawb rau cov mov nplej, txhuv xim av lossis quinoa.

• Hloov chaw rau qhuav breadcrumbs, koj tuaj yeem siv cov pob zeb nplej zom lossis zuaj cov hmoov txhuv nplej ua tiav rau cov zaub mov txawv.

• Koj tuaj yeem ntxiv cov txhuv qus lossis barley hauv cov kua zaub, cov nqaij ci, thiab cov zaub nyoos kom tau txais kev noj haus ntxiv.

1. [1]Steffen, L. M., Jacobs, D. R., Stevens, J., Shahar, E., Carithers, T., & Folsom, A. R. (2003). Koom nrog cov tseem grain, ua kom zoo zoo-lis, thiab noj txiv hmab txiv ntoo thiab zaub noj nrog kev pheej hmoo ntawm txhua yam ua rau kev tuag thiab raug mob ntawm txoj hlab ntshav hlab ntsha thiab ischemic stroke: Txoj Kev Tshawb Fawb Atherosclerosis Hauv Cov Zej Zog (ARIC) Kev Kawm Miskas Phau Xov Xwm Kev Noj Qab Haus Huv, 78 (3), 383–390.
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