Tau ntau xyoo dhau los, cov khoom noj khoom haus thiab kev noj qab haus huv muaj txiaj ntsig tau tshaj tawm tias muaj kev ua tsov rog rau qab zib tiag. Qhov tseeb, cov piam thaj txuas ntxiv muab lub cev nrog cov calories tab sis muaj tsawg zaub mov muaj txiaj ntsig. Hauv lub sijhawm ntev, qhov no tuaj yeem cuam tshuam rau cov metabolism, ua rau lub cev hnyav thiab kabmob. Cov neeg feem ntau tsim txom cov khoom qab zib, thaum lwm tus sim ua kom tswj tau cov ntawv no. Peb pom tias cov piam thaj ntau npaum li cas tuaj yeem noj tau yam tsis muaj kev phom sij rau kev noj qab haus huv thiab duab.
Xaiv txoj cai qab zib
Nws yog ib qho tseem ceeb uas yuav tsum tau ua kom pom tseeb txog qhov sib txawv ntawm kev ntxiv piam thaj thiab qab zib ntuj. Nws yog qhov zoo tshaj plaws los xaiv qhov kev xaiv hauv cov khoom qab zib ntuj: txiv hmab txiv ntoo, zib ntab, phoov. Piv txwv li, cov hnub tsis tshua muaj qab zib hauv qab zib rau cov qhob noom chocolate, tab sis lawv kuj muaj ntau cov kab kawm thiab fiber ntau. Nws yog qhov zoo dua uas tsis kam lees cov piam thaj dawb hauv lub cev, hloov nws nrog Jerusalem artichoke lossis agave syrup. Nws kuj raug nquahu kom txwv cov zaub mov nrog qhov qab zib ntxiv.
Soj ntsuam qhov ntsuas
Qhov nruab nrab, ib tug neeg noj 19 teaspoons qab zib ib hnub, uas yog kwv yees li 300 calories ntxiv, uas yog sib npaug rau lub siab ntev thiab noj hmo. Alas, kev tsim txom cov zaub mov muaj suab thaj muaj ntau. Qhov no yog vim li cas nws nyuaj kom tau txais cov khoom tswj tau, vim tias txhua tus neeg nyob ib puag ncig lawv tsis muaj ib yam dab tsi tsuas yog haus cov khoom qab zib, cov txiv ntoo ua kua txiv ntoo, cereals, dej qab zib thiab ntau dua.
Koj yuav muaj piam thaj ntau npaum li cas ib hnub?
Nws yog qhov nyuaj heev rau qhov tsis muaj tseeb teb cov lus nug txog cov txiaj ntsig ntawm cov piam thaj hauv ib hnub. Vim tias qhov tshwm sim ntawm txhua yam kab mob, qee tus neeg tuaj yeem noj qab zib tsis muaj kev rau txim ntau, thaum lwm tus yuav tsum zam nws ntau li ntau tau.
Raws li American Heart Association (AHA), ntau npaum li cas ntxiv cov piam thaj koj yuav tsum tau noj nyob rau hauv ib hnub yog raws li hauv qab no:
- Txiv neej: 150 calories ib hnub twg (37.5 g lossis 9 diav)
- Poj niam: 100 calories ib hnub twg (25 g lossis 6 diav).
Ntau tus kws tshaj lij kuj ntseeg tias tsis muaj piam thaj yuav tsum tsis pub tshaj 10% ntawm koj cov calories rau ib hnub twg. Rau ib tus neeg noj 2,000 calories hauv ib hnub, qhov no yuav yog 50 grams qab zib, lossis kwv yees 12,5 teaspoons. Lub cev zoo thiab nquag khiav tuaj yeem daws cov piam thaj no ntau ntau yam tsis muaj teeb meem. Tab sis nws yog ib qho tseem ceeb kom nco ntsoov tias tsis tas yuav tsum muaj qab zib rau koj cov zaub mov: qhov tsawg dua koj haus, qhov zoo dua.
Cov ntaub ntawv muaj feem xyuam
- Ntau npaum li cas cov khob cij tuaj yeem noj ib hnub twg yam tsis muaj kev phom sij rau kev noj qab haus huv
- Ib tus neeg xav tau zaub mov ntau npaum li cas 14 hnub?
- Npaum li cas yog 200 calories?