![]() ![]() Txiv ntseej kuj yog ib qho ntawm tsib yam khoom noj uas cov kws tshawb fawb Harvard tau hais tias txhawb kev poob phaus. (Nws tseem tuaj yeem yog yogurt yog ib qho tseem ceeb hauv kev noj qab haus huv ntawm cov neeg paub txog kev noj qab haus huv.) Cov kws tshawb fawb tseem tsis tau paub tias yog vim li cas yogurt txuas nrog kev poob phaus, tab sis lub plab-phooj ywg probiotics hauv yogurt tuaj yeem ua lub luag haujlwm. ![]() Yogurt yog ib qho ntawm lawv, thiab muaj lwm qhov laj thawj koj yuav tsum noj yogurt: Cov protein hauv nws yuav muab rau koj ntxiv yog tias koj tab tom nrhiav kom haum. Ib daim ntawv tshaj tawm tsis ntev los no, luam tawm nyob rau hauv "New England Journal of Medicine", qhia tias cov khoom noj twg muaj feem cuam tshuam nrog kev hloov pauv, suav nrog tsib yam khoom noj uas txhawb kev poob phaus. Tsis tas li ntawd, cov tshuaj insulin tsis nce thaum noj cov zaub mov no, vim tias insulin ua lub luag haujlwm hauv kev yaum lub cev kom khaws cov rog, thiab ua kom cov ntshav qab zib qis yuav pab hlawv roj ntau dua.ģ- Yogurt Khoom noj khoom haus thiab qab noj tshais uas pab koj poob phaus - yogurt tab sis li cas? Noj qeeb-digesting carbohydrates tsis ua rau cov ntshav qab zib nce siab ntau npaum li cov carbohydrates ntshiab (xws li toast dawb). Txoj Kev XNUMX: Ib txoj kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv "Journal of Nutrition" qhia tias noj tshais uas muaj cov khoom noj uas muaj cov carbohydrates qeeb - xws li: oatmeal lossis cereal bran - peb teev ua ntej kev tawm dag zog tuaj yeem pab koj hlawv roj ntau dua. Txoj Kev XNUMX: Yog tias sib xyaw nrog fiber ntau, nws yuav ua rau koj xav tias puv sijhawm ntev. Oatmeal tuaj yeem pab koj poob phaus hauv ob txoj hauv kev. Hauv kev tshawb fawb ob xyoos, cov kws tshawb fawb tau tshawb pom tias qhov nce ntawm 8 grams fiber ntau ib 1000 calories ua rau poob phaus ntawm 4.25 phaus.Ģ - Oatmeal Khoom noj khoom haus thiab qab noj tshais uas pab koj poob phaus - oats Dab tsi yog qhov zoo rau cov fibers? Qee qhov kev tshawb fawb tsis ntev los no tau luam tawm hauv "Journal of Nutrition" tau pom tias noj fiber ntau yog ib txoj hauv kev los tiv thaiv qhov hnyav nce lossis tseem txhawb kom poob phaus. Ib khob ntawm berries muaj 8 grams fiber ntau (uas yog ntau tshaj li ob npaug ntawm cov fiber ntau pom nyob rau hauv strawberries thiab txog tib yam li nyob rau hauv ib khob rau tej hom taum). ![]() ![]() Hloov chaw, sim ib qho ntawm cov pluas tshais no los pab koj poob phausġ- Txiv tsawb Khoom noj khoom haus thiab qab noj tshais uas pab koj poob phaus - berries Tab sis qhov ntawd tsis tau txhais hais tias koj yuav tsum noj cereal kom tau qhov zoo meej kev ntxhib los mos. Tsis tas li ntawd, lawv tau txais fiber ntau - uas peb yuav piav qhia tom qab - calcium, vitamin A thiab C, riboflavin, zinc thiab hlau thiab noj cov roj tsawg thiab cov roj cholesterol, tej zaum vim lawv noj cov nplej uas muaj cov vitamins thiab minerals thiab txiv hmab txiv ntoo uas muaj txiaj ntsig zoo. Noj tshais yog tus cwj pwm noj qab haus huv yog tias koj saib xyuas koj qhov hnyav, raws li kev tshawb fawb tau pom tias cov neeg noj tshais tsis tu ncua yuav ua rau nyias nyias, ua rau lawv muaj feem poob phaus thiab xyuas kom lawv tsis txhob nce ntxiv. ![]()
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