Nws Puas Yog Tso Siab Rau Cov Neeg Mob Ntshav Qab Zib Siv Cov Hnub?

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Tau ntau pua xyoo, cov hnub tau ua ib feem ntawm tib neeg cov pluas noj. Cov hnub qub yog lub zog ntawm cov khoom noj muaj txiaj ntsig zoo li protein, carbohydrate, fiber ntau, rog, calcium, hlau, sodium, vitamin C, thiab vitamin A. Lawv nplua nuj nyob hauv soluble thiab insoluble fibers thiab muaj calories ntau yog piv rau lwm cov txiv ntoo qhuav.

Hauv Nruab Nrab Sab Hnub Tuaj, cov hnub yog cov txiv hmab txiv ntoo noj feem ntau thiab lawv cov txiaj ntsig kev noj qab haus huv muaj txiaj ntsig yog muab los ntawm cov muaj txiaj ntsig zoo uas lawv muaj.

Muaj kev cia siab tias cov neeg mob ntshav qab zib tsis xav noj cov hnub vim tias lawv muaj suab thaj thiab muaj calories ntau. Dhau li, cov hnub tim yog cov txiv hmab txiv ntoo qhuav, uas txhais tau hais tias lawv cov calorie ntsiab lus nyhav ntau dua li cov txiv hmab txiv ntoo tshiab.

Cia peb kuaj saib tus kab mob ntshav qab zib tuaj yeem noj sijhawm lossis tsis tau.

Cov Mob ntshav qab zib puas noj tau hnub?

Kev tshawb fawb tawm hauv xyoo 2002 txiav txim siab glycemic Performance index ntawm cov hnub, uas tau qhia tias kev noj cov txiv no ua pov thawj tau txais txiaj ntsig glycemic thiab lipid tswj cov neeg mob ntshav qab zib ^[1] Cov.

Lwm txoj kev tshawb nrhiav luam tawm nyob rau hauv European Journal of Clinical Nutrition tau qhia tias Khalas cov hnub thaum noj ib leeg lossis hauv cov zaub mov sib xyaw nrog cov kua mis nyeem qaub dawb yog muaj glycemic index tsawg. Nws tau txais txiaj ntsig zoo rau glycemic thiab lipid tswj hauv cov neeg mob ntshav qab zib ^[ob] Cov.

Raws li kev tshawb nrhiav xyoo 2011 tau luam tawm nyob rau hauv phau ntawv Journal Nutrition, cov hnub tau muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib thaum noj hauv cawv nrog rau kev noj zaub mov zoo.

Txoj kev tshawb no tau nqa tawm mus nrhiav qhov glycemic indexes ntawm tsib ntau yam ntawm cov hnub tim thiab cov txiaj ntsig tau pom tias thaum tus mob ntshav qab zib noj hnub tim, lawv qib qab zib tom qab tsis nce ^[3] Cov.

Raws li kev tshawb fawb luam tawm hauv Kev Tshaj Lij Tshaj Tawm International thiab Kev Tshawb Fawb Txog Kev Tshawb Fawb, cov hnub tim tuaj yeem pab tswj ntshav qab zib vim lawv cov glycemic index qis, tshuaj tua kab mob antioxidant, thiab fiber ntau. Yog li, hnub noj mov yuav pab tau cov neeg muaj ntshav qab zib ^[4] Cov.

Lwm qhov kev tshawb fawb tau luam tawm hauv Phau Ntawv Teev Tseg Agricultural thiab Khoom Noj Khoom Noj, qhia txog cov txiaj ntsig zoo ntawm cov hnub ntawm kev tso ntshav qab zib ntau ntau. Txoj kev tshawb no suav nrog 10 tus neeg uas tau ua rau noj 100 g ntawm cov hnub hauv ib hnub thiab tom qab 4 lub lis piam, tsis muaj cov ntshav qab zib lossis triglycerides ntau ntxiv ^[5] Cov.

Raws li American Diabetes Association, ib tus yuav tsum ceev faj nrog lawv feem ntau thaum siv sijhawm.

Ntau Hnub Sijhawm Yuav Ua Tau Tus Mob ntshav qab zib tau haus nyob hauv ib hnub?

Tus mob ntshav qab zib tuaj yeem noj 2-3 hnub nyob rau ib hnub ntev li ntev tau los tswj kev noj zaub mov zoo.

Los Xaus ...

Yog li, tsis hais hnub twg yog muaj calorie ntau ntau thiab qab zib, ib tug neeg mob ntshav qab zib muaj peev xwm haus cov hnub tswj hwm kom muaj feem me me.

1. [1]Miller, C. J., Dunn, E. V., & Hashim, I. B. (2002). Glycemic qhov ntsuas ntawm 3 ntau yam ntawm cov hnub.Saudi ntawv kho mob, 23 (5), 536-538.
2. [ob]Miller, C. J., Dunn, E. V., & Hashim, I. B. (2003). Glycemic Performance index cov hnub thiab hnub / yoghurt xyaw zaub mov noj. Cov hnub puas yog 'cov khoom qab zib uas cog rau ntawm cov ntoo'? Cov Ntawv Xov Xwm Kev Noj Qab Haus Huv Hauv Tebchaws Europe, 57 (3), 427.
3. [3]Alkaabi, J. M., Al-Dabbagh, B., Ahmad, S., Saadi, H. F., Gariballa, S., & Ghazali, M. A. (2011). Glycemic kev taw qhia txog tsib ntau yam ntawm cov hnub hauv kev noj qab nyob zoo thiab mob ntshav qab zib.Qhov xov xwm tsis zoo, 10, 59.
4. [4]Rahmani, A. H., Aly, S. M., Ali, H., Babiker, A. Y., Srikar, S., & Khan, A. A. (2014). Kho cov teebmeem ntawm cov txiv hmab txiv ntoo hnub (Phoenix dactylifera) hauv kev tiv thaiv kab mob los ntawm kev hloov kho los tiv thaiv kev tiv thaiv, tiv thaiv oxidant thiab cov qog ua haujlwm.International phau ntawv ntawm kev soj ntsuam thiab sim tshuaj, 7 (3), 483–491.
5. [5]Pob Zeb, W., Rosenblat, M., Borochov-Neori, H., Volkova, N., Judeinstein, S., Elias, M., & Aviram, M. (2009). Cov teebmeem ntawm hnub tim (Phoenix dactylifera L., Medjool lossis Hallawi Ntau yam) noj los ntawm kev noj qab haus huv ntawm cov ntshav qabzib thiab lipid ntau ntau thiab ntawm cov dej muaj oxidative: txoj kev tshawb sim.Journal ntawm kev ua liaj ua teb thiab khoom noj khoom haus, 57 (17), 8010-8017.

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