Feem ntau cov pab grits nyob rau hauv lub ntiaj teb no qeb duas

Carbohydrates tsis suav hais tias yog zoo tshaj plaws lub caij nyob rau hauv cov khoom noj, thiab qhov no yog vim lub fact tias muaj ntau cov neeg tau noj tej "phem" zoo - refined carbohydrates nyob rau hauv khob cij dawb, khoom qab zib, ncuav qab zib, muaj suab thaj cereals, thiab lwm yam zaub mov tsis zoo thiab dej haus. Nyob rau hauv qhov tseeb, kev tshawb fawb pom tau hais tias ib tug heev loj feem pua ntawm cov khoom noj peb noj yuav muaj teeb meem. Siv loj qhov ntau ntawm cov khoom noj nrog rau cov khoom xyaw tsis tau tsuas yog ua rau koj muaj roj, lawv yuav ua rau kom txoj kev pheej hmoo ntawm tus kab mob plawv thiab mob ntshav qab zib. Nyob rau hauv tas li ntawd, lawv tsa lub theem ntawm cov rog hauv cov ntshav (hu ua triglycerides), uas zoo li ib tug ceev ceev khiav mus rau ib tug plawv nres los yog hlab ntsha tawg. Qhov xwm zoo yog hais tias qhov tseem ceeb ntuj cereals nyob rau hauv kev noj haus yuav pab tiv thaiv los yog rov qab muaj ntau yam mob.

Lub nyoos cov khoom ua los ntawm cereals, uas muaj xws li tag nrho cov nplej, yog heev pab tau. Heev heev kev tshawb fawb qhia tias cov nplej yuav tiv thaiv koj los ntawm tej teeb meem li ntshav qab zib, cov nyuv mob cancer, mob hawb pob, thiab tsis nco qab tus kab mob. Cov kev pab cuam ntawm tej yam ntuj tso cereals tau ntev tau paub, tab sis hmoov tsis, lawv yog tsis tshua muaj heev rau peb lub rooj.

Feem ntau cov pab grits nyob rau hauv lub ntiaj teb no - qeb duas

Txawm tias muaj tseeb hais tias cov hmoov tais diav xam tau tias yog unuseful ceev carbs, nyuaj nplej thiab hmoov ntawm lawv muaj ntau heev zog. Nrhiav cov khoom rau cov muag khoom yog haum yooj yim Yog hais tias koj tsis txhob cia dag koj. Pab hmoov yuav nrhiav tau yooj yim nyob rau hauv khob cij thiab pasta, tab sis nco ntsoov daim ntawv lo hais tias "100 feem pua durum nplej". Cov ntsiab lus uas xws li "multigrain" thiab "hmoov nplej" txhais tau hais tias muaj pes tsawg leeg ntawm lub mixed khoom. Thaum uas koj xaiv los cia tej tag nrho grain khoom, xa mus rau lub nyob tus yeees thiab kom paub tseeb tias tag nrho cov nplej no muaj nyob rau sab saum toj ntawm cov khoom xyaw daim ntawv teev. Txhua batch yuav tsum muaj tsawg kawg yog 2 los yog 3 grams fiber ntau.

Nplej yog lub feem ntau kab lis kev cai thiab yog siv feem ntau nyob rau hauv daim ntawv ntawm cov hmoov. Yuav ua li cas lwm cov qoob loo yog zoo rau kev kho mob?

tag nrho oats

Oats yog tshwj xeeb yog nplua nuj nyob rau hauv ib tug tshwj xeeb antioxidant uas tiv thaiv lub plawv. Tsis zoo li cov nplej, oat cov khoom uas muaj cov purchase hais txog ntawm whole grains yog tsis raws li tseem ceeb. Yog hais tias oats muaj nyob rau hauv daim ntawv teev cov khoom xyaw - txhais tau tias cov khoom ua los ntawm whole grains. Txawm li cas los, Yog hais tias koj yuav ib yam dab tsi zoo li ceev ceev khoom noj khoom haus oatmeal, tsis txhob zaub mov uas muaj fructose pob kws phoov. Kev tshawb fawb tau qhia tias cov tshuaj tau rau qhov chaw ntawm mercury paug nyob rau hauv lub oatmeal. Nutritionists kom los lo rau hauv lub niaj zaus savory porridge, yog koj nyiam nws nws nrog ib tug me me npaum li cas ntawm txiv hmab txiv ntoo los yog zib mu. Qhov no yog feem ntau pab grits rau txhua tus neeg, yog tias koj tsis sib tov nws nrog fillers unprofitable.

bulgur

Nyob rau hauv tag nrho cov khoom uas nws yog muaj, nws yog suav tias yog tag nrho grain bulgur, txij thaum lub industrial ua nws yuav raug tshem tawm xwb txog li 5 feem pua ntawm cov bran. Qhov no kuj yog tseem ceeb grits rau tag nrho cov tsis muaj kev zam. Qhov no grain, uas yog siv rau kev npaj ntawm cov zaub xam lav tabulates, yog ib qho zoo heev qhov chaw ntawm hlau thiab magnesium.

Ib tug iav bulgur muaj txog 75 feem pua roj (neeg laus hnub tus nqi), thiab 25 feem pua protein. Qhov no cereal yuav siv tau nyob rau hauv xam lav los yog ntxiv rau kua zaub, thiab nws yog npaj rau ib ob peb feeb.

cov nplej xim av

Thaum koj xaiv dawb mov es tsis txhob ntawm xim av, hais txog 75 feem pua ntawm nws cov as-ham, xws li yuav luag tag nrho cov ntawm antioxidants, magnesium, phosphorus thiab vitamins muaj nyob rau hauv lub bran, tsis tau nyob rau hauv koj cov khoom noj. Koj yuav tsum yeej ib txwm muab kev xaiv li cas mus rau lub nplej xim av, uas muaj xws li lub qab ntau yam - basmati thiab jasmine. Feem ntau cov pab grits rau cov poj niam - liab thiab dub mov, uas muaj ib tug siab cov ntsiab lus ntawm antioxidants. Txawm qus nplej kuj xam tau tias yog ib tug pab tau cov khoom txij thaum nws yog nplua nuj nyob rau hauv cov vitamins B (xws li niacin, thiab folic acid).

barley

Noj nqos tau cov tag nrho barley (barley porridge) thaum lub sij hawm lub 5-lub lim tiam lub sij hawm yuav pab tau los txo cov roj ntau ntau. Koj muaj peev xwm ntxiv raisins los yog qhuav apricots nyob rau hauv ib tug npaj txhij porridge thiab pab nws raws li ib tug sab zaub mov. Thaum yuav khoom, xyuas kom tseeb tias nws yog tag nrho grain barley, es tsis txhob "pearls" uas los ntawm tus bran tshem tawm. Nyob rau hauv daim ntawv ntawm cereals , qhov no kab lis kev cai yog lub npe hu ua barley los sis barley (barley crushed).

tag nrho rye

Raws li kev tshawb fawb, rye muaj ib tug ntau ntau cov as-ham rau ib 100 grams dua lwm yam ntawm grain. Nws muaj plaub lub sij hawm ntau fiber tshaj tag nrho nplej, thiab muaj peev xwm muab koj yuav luag 50 feem pua ntawm koj txhua txhua hnub pom zoo npaum li cas ntawm cov hlau. Qhov teeb meem yog hais tias rye thiab rye hmoov nyob hauv cov ntshiab daim ntawv no yeej muaj tsawg tsawg nyob rau hauv lub qhov muag. Tej khoom no yuav tsuas muaj nyob rau ntawm lub lag luam thiab ua liaj ua teb khw. Txawm li cas los, nws yog feem ntau pab grits thiab rye porridge yog ib tug tshwj xeeb cov khoom ntawm nws hom.

buckwheat

Qhov no hom ntawm cereal yog ib tug ntawm ob peb uas yog haum rau cov khoom noj celiac kab mob (ib txhij nrog quinoa, amaranth thiab sorghum). Qhov no yog feem ntau pab cereals rau cov me nyuam, vim hais tias nws muaj magnesium thiab manganese, uas pab los txhim kho lub hlwb muaj nuj nqi. Thiab nws yog heev zoo, vim hais tias qhov no cereal yog heev heev thiab nyiam.

Tag nrho cov grain couscous

Feem ntau cov ntau ntau yam ntawm couscous, uas muaj peev xwm yuav nrhiav tau nyob rau hauv kev muag khoom, ua los ntawm ua kom zoo zoo hmoov. Yog li ntawd, koj yuav tsum tau them nyiaj saib xyuas mus whole-grain hom nyob rau hauv cov kev tshawb fawb rau no cereal. Nyob rau hauv kev siv xws li ib tug couscous, koj yuav tau txais ib tug ntxiv 5 grams fiber ntau rau txhua qho.

pob kws

Pob kws grain yog zoo rau kev kho mob. Qhov no kab lis kev cai yog ib tug zoo qhov chaw ntawm cov vitamins, magnesium thiab phosphorus. Nyob rau hauv tas li ntawd, tag nrho cov pob kws nce pab microflora nyob rau hauv lub gut thiab kuj tiv thaiv mob ntshav qab zib, mob plawv, thiab mob mob. Daj pob kws yog kuj yog muaj cov ntsiab lus ntawm antioxidants. Yuav ua li cas yog ib qho yooj yim txoj kev uas yuav siv nws? Obviously, paj kws. Qhov no unwholesome khoom, tshwj xeeb tshaj yog nws cov hom ua rau microwave ncu, uas muaj ntau yam additives. Es tsis txhob nws yog zoo dua mus yuav organic nplej thiab noj lawv tus kheej siv ib tug dog dig hnab ntawv, los yog ua rau paj kws lub qub fashioned txoj kev - nyob rau hauv ib lub phaj.

Nws yuav tsum tau nco ntsoov hais tias uas hais txog 40% ntawm cov pob kws yog txhob kaw hloov (GM), uas tau coj nyob rau hauv thiaj li yuav pab kom nws los mus tiv dua koob tshuaj cov tshuaj tua kab. Thaum muas, mloog mus rau lub chaw tsim tshuaj paus thiab cov khoom. Paub kuj crushed pob kws, uas yog siv rau ua noj ua haus porridge. Qhov no yog feem ntau pab grits rau cov neeg uas muaj peev xwm siv tsis tau feem ntau ntawm cov lwm hom vim gluten intolerance. Hmoov nplej pob kws yog kuj xam tau tias yog ib tug noj qab nyob zoo khoom thiab yog pom zoo rau qhov kev npaj ntawm nourishing noj cov zaub mov noj mov.

quinoa

Txawm tias technically ib lub noob, tsis yog ib tug grain, quinoa muaj ntau npaum li cas protein tshaj lwm yam grain. Ntxiv mus, txhua lub khob crude khoom (txog peb feem) yog muaj li ntawm 522 mg ntawm Omega-3 fatty acids. Koj tsev neeg tej zaum yuav tau txaus siab rau nws lub teeb nutty saj rau ntau yam nyob rau hauv lub rooj noj mov. Nws yuav sib cav hais tias qhov no yog lub feem ntau pab porridge rau cov me nyuam nyob rau hauv ib lub xyoo, vim hais tias nws muaj lub siab tshaj plaws nqi ntawm cov as-ham. Nyob rau hauv Russia rau ib ntev lub sij hawm nws tseem nyob ib tug me ntsis-paub txawv, tab sis hnub no nws yog yooj yim yuav thaum twg loj khw.

Frick

Qhov no as croup yog ib tug uas tsis muaj-carb ntau yam ntawm ancient nplej, uas muaj plaub lub sij hawm ntau fiber tshaj cov nplej xim av. Frikoma grain tua thaum lawv tsis paub tab lub xeev, thiab ces kib. Lawv muaj ntau npaum li cas vitamins thiab minerals tshaj lwm yam nplej. Piv txwv li, lub selenium cov ntsiab lus nyob rau hauv lawv yog cov loj loj. Thaum no grain tau txais mus rau hauv koj lub plab, nws ua raws li ib tug prebiotic, stimulating lub txoj kev loj hlob ntawm kev noj qab nyob kab mob uas pab digestion. Nrhiav rau cov muag khoom nws yuav ua tau nyob rau hauv lub sab hnub tuaj khoom ciaj uas muag los yog tsev muag khoom noj khw muag khoom noj noj qab nyob zoo khoom noj khoom haus. Txij li thaum cov ntsiab lus ntawm carbohydrates nyob rau hauv nws ho txo, nws yog feem ntau pab grain noj cov zaub mov.

Ntawm cov hoob kawm, no los xyuas tsis tau ua kom tiav. Cov qoob loo yog heev pab tau rau cov feem ntau feem, thiab tsis saib tsis xyuas lawv nyob rau hauv txhua rooj plaub tsis yooj yim sua. Tham txog dab tsi tseem ceeb uas cereals nyob rau hauv lub ntiaj teb no, ib tug txoj hauj lwm tsis tau hu ua. Txhua yam ntawm lawv muaj lawv tus kheej ua tau zoo thiab muaj peev xwm muab kev pom zoo rau txawv hom phiaj. Los ntawm laj mej pej xeem muaj thiab pheej yig cereals ua oats, ntawm qhov ntau kab txawv thiab ib tug me ntsis ntau - txawv thiab quinoa.