Vim li cas khob cij yuav tsum noj txhua hnub

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Thiab yuav ua li cas xaiv lub loaf nyob rau hauv lub khw.

Kev siv qhob cij yog dab tsi

Lub khob cij tsis yog tsuas yog cua, tab sis kuj yog cov khoom noj qab haus huv. Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv suav nrog nws nyob rau hauv lub hauv paus ntawm kev noj haus txhua hnub. Thiab rau qhov laj thawj zoo. Lub khob cij yog lub hauv paus ntawm lub zog thiab ntau yam kab.

Cov khoom noj khoom haus tseem ceeb ntawm cov qhob cij yog qeeb (complex) carbohydrates. Tsis zoo li cov ceev ceev (cov yooj yim), lawv tsis ua tiav lossis ntxuav ntawm fiber ntau. Lub cev xav tau sijhawm ntxiv los zom lawv, yog li qhov kev xav ntawm satiety kav ntev dua.

Lub khob cij muaj cov protein - cov khoom tseem ceeb ntawm lub cev nqaij daim tawv. Nws pab tsim cov leeg nqaij thiab ua kom lub cev haum. Lub khob cij muaj cov protein tsawg dua, piv txwv li, nqaij qaib mis - txog 9 grams piv rau 31 grams - tab sis qhov ntawd tsis ua li cas. Qhov tseem ceeb ntawm cov proteins yog cov ntsiab lus tseem ceeb, amino acids. Thiab feem ntau muaj 18 ntawm lawv hauv qhob cij, thiab txhua tus muaj nws tus kheej muaj txiaj ntsig zoo. Piv txwv li, tryptophan pab txhim kho kev xav thiab kev pw tsaug zog zoo, thaum cystine tshem tawm cov co toxins thiab ua rau cov txheej txheem laus.

Lub khob cij muaj tag nrho cov vitamins thiab microelements:

• vitamins B1, B2, B3 pab lub plawv thiab plab, txhim kho metabolism;
• vitamin E ntxiv dag zog rau lub cev tiv thaiv kab mob, txhim kho cov ntshav ncig thiab ua kom muaj zog;
• Copper pab tsim collagen thiab tswj lub cev muaj zog;
• zinc txhim kho lub hlwb ua haujlwm thiab pom kev, txhim kho pob txha;
• hlau enriches tag nrho lub cev nrog oxygen thiab txhim kho metabolism.

Tsis tas li ntawd, lub khob cij yuav muaj cov poov tshuaj, sodium, calcium, phosphorus.

Rau cov txiaj ntsig ntau dua, koj tuaj yeem noj mov ci nrog cov khoom xyaw ntxiv. Fazer's "Ntev-Mix" kab cij muaj cov zaub thiab txiv hmab txiv ntoo, nrog rau bran thiab nplej.

Cov tshuaj muaj txiaj ntsig nyob hauv qhov chaw tseem ceeb hauv kev sib xyaw. Piv txwv li, "Ntshav-Siv" qhob cij nrog zaub qhwv thiab carrots muaj 34% * zaub, cereals thiab noob. Carrots muaj vitamin A pab rau daim tawv nqaij, zaub qhwv - pob txha-cov vitamin D, flax noob - omega-3 thiab omega-6 fatty acids.

Khoom noj khoom haus "Siv-Mix" nrog taub dag thiab txiv apples tuaj yeem siv los ua khoom qab zib. Toasted nyob rau hauv lub toaster los yog qhuav skillet, nws coj tawm lub aroma ntawm cinnamon thiab coj tawm lub qab zib ntawm taub dag thiab txiv apples.

Vim li cas cov poov xab tsis ua mob rau tib neeg

Poov xab yog ib hom kab mob unicellular. Lawv pab lub khob noom cookie ua fluffy thiab ntxeem tau. Thiab nyob rau hauv cov mov ci tiav lawm lawv yog kiag li harmless rau tib neeg. Tsis tas li ntawd, baker's poov xab muaj cov txiaj ntsig zoo:

• vitamins B1 thiab B2;
• poov tshuaj, uas yog tsim nyog rau cov leeg muaj zog thiab ua haujlwm ntawm lub paj hlwb;
• phosphorus, uas txhawb cov pob txha, cov hniav thiab pob qij txha;
• magnesium, uas ua rau kom lub cev endurance.

Cov khoom noj muaj txiaj ntsig ntawm cov poov xab yuav tsum tsis txhob ntshai: 100 grams muaj 75 calories, tab sis ntau npaum li 40 grams protein, 27 grams fiber ntau thiab tsuas yog 8 grams roj.

Yog tias koj tseem tsis xav noj mov ci nrog tus neeg ua mov ci, koj tuaj yeem xaiv ib qho ntawm cov kev xaiv hauv qab no:

• Sourdough qhob cij … Nws kuj muaj cov kab lis kev cai ntawm cov poov xab, tab sis ntawm txawv keeb kwm. Thiab sourdough qhob cij txawv ntawm cov qhob cij zoo tib yam nrog me ntsis qaub saj.
• Cov qhob cij tsis muaj poov xab … Denser thiab coarser, vim qhov no nws yuav siv sij hawm ntev mus zom thiab cob qhia cov nqaij ntshiv ntawm txoj hnyuv.

Koj yuav tsum noj fiber ntau npaum li cas txhua hnub

Fiber yog tib yam li kev noj haus fiber ntau. Nws tsis muab lub zog ntxiv, tab sis:

• pab zom zaub mov;
• slows lub zog ntawm cov zaub mov nyob rau hauv lub cev;
• txo cov piam thaj hauv cov ntshav.

Fiber ntau muab faib ua ob hom:

• soluble - tswj cov roj cholesterol thiab piam thaj;
• insoluble - absorbs dej ntau dhau thiab tshem tawm tag nrho cov khoom pov tseg ntawm lub cev.

Ib tug neeg laus yuav tsum, qhov nruab nrab, noj 25-38 grams fiber ntau txhua hnub. Ib qho kev pab ntawm cov qhob cij tag nrho muaj txog 2 grams fiber ntau, thaum lub khob cij dawb muaj 0.6 grams. Noj peb daim ib hnub, thiab twb tau los ntawm 10-30% ua rau cov nyiaj pub dawb txhua hnub.

Bread yog ib qhov chaw ntawm insoluble fiber.

Cov khob cij muaj fiber ntau tuaj yeem pom hauv Fazer Health Energy ntau yam. Piv txwv li, hearth qhob cij muaj tag nrho cov nplej, oats thiab rye, nrog rau noj qab nyob zoo sunflower thiab flax noob. Thiab Slender Recipe tsis muaj poov xab qhob cij muaj rye hmoov, uas yog nplua nuj nyob rau hauv insoluble fiber.

Noj mov nrog dab tsi

Ib daim ntawm cov qhob cij tag nrho tsuas muaj 60.5 calories thiab 0.84 grams roj. Ib qho kev pab ntawm qhob cij dawb muaj 77 calories thiab 0.6 grams roj. Yog li ib, ob lossis peb daim ib hnub yuav tsis ua mob rau koj daim duab.

Calorie "Empty", uas koj tuaj yeem nce qhov hnyav, feem ntau tsis yog los ntawm qhob cij, tab sis los ntawm qhov peb noj nrog. Txhawm rau kom tsis txhob txhawj txog calories ntxiv, noj mov ci, piv txwv li, nrog zaub, txiv hmab txiv ntoo, nqaij qaib mis, nqaij nyuj, lossis lwm hom nqaij ntshiv, nqaij qaib lossis ntses. Lawv yuav muab "ntev" lub zog thiab kev xav ntawm kev puv.

Tsis txhob hnov qab txog cov khoom noj. Ua tib zoo saib xyuas qhov hnyav ntawm cov khoom thiab cov ntsiab lus calorie ntawm cov feem. Saib seb koj yuav noj ntau npaum li cas thiab lwm yam ntxiv uas koj lub cev yuav tau txais. Proteins, rog thiab carbohydrates, vitamins, minerals, fiber - txhua yam yuav tsum sib npaug.

Thiab nco ntsoov kev zoo siab. Yog tias koj tsis tau txais kev txaus siab los ntawm cov khoom noj, ces koj lub siab yuav lwj, thiab yog tias koj pheej txwv koj tus kheej, tswj koj qhov hnyav, ntawm ib qho taw tes koj tuaj yeem tawg thiab noj zaub mov tsis zoo.

Yuav ua li cas xaiv qhob cij hauv khw

Ua ntej tshaj plaws, nrhiav hnub tsim khoom ntawm lub ntim: khob cij feem ntau nyob twj ywm tshiab rau 2-5 hnub, ces nws tuaj yeem pib stale lossis pwm.

Cov kauj ruam tom ntej yog ntsuas qhov muaj pes tsawg leeg ntawm lub khob cij. Feem ntau, koj yuav pom dej, hmoov nplej, poov xab, ntsev thiab lwm yam additives: cereals, noob, bran, roj, zaub los yog txiv hmab txiv ntoo.

Tsis txhob ntshai ntawm daim ntawv teev npe ntev: lub luag haujlwm cov tuam txhab sau cov khoom tiav ntawm cov khoom ntawm lub pob. Thiab ib txhia kuj qhia nyob rau hauv nthuav dav cov khoom xyaw complex: tsev cheese, margarine, ntau yam additives thiab improvers.

Thiab tsis txhob hnov qab saib cov khoom noj muaj txiaj ntsig. Sib piv cov qhob cij twg muaj fiber ntau.

Cov ntaub ntawv noj zaub mov yooj yim nrhiav tau ntawm Fazer's Zaub Mix thiab Health Energy pob khoom, hauv daim ntawv ntawm infographics. Tsis tas li ntawd, ib sab ntawm cov ntsiab lus calorie thiab cov roj, cov protein, carbohydrates thiab fiber ntau, nws tau sau ua ib feem pua ntawm cov nqi txhua hnub.

Nyob rau sab pem hauv ntej ntawm pob khoom ntawm cov khob cij los ntawm kab "Ntsuab-Mix" thiab "Kev Noj Qab Haus Huv Zog" muaj cov ntaub ntawv hais txog cov txiaj ntsig ntawm txhua yam khoom. Piv txwv li, ib pob ntawm Zerna-Mix loaves nyeem "tsawg hmoov" thiab "1/4 ntawm nplej, noob thiab cereals" *.

Cov additives nyob rau hauv lub khob cij ua rau nws txawv. Koj tuaj yeem xaiv cov qhob cij dawb classic, loaf ntawm rye, tsis muaj poov xab, lossis txawm tias qhob cij uas tsis muaj hmoov nplej. Yog li sib txawv thiab pab tau lawv tus kheej txoj kev. Qhov tseem ceeb tshaj plaws, lawv txhua tus nyob hauv Fazer ntau yam.