Ua rau cov tsos ntawm rumen.. kev kho mob.. thiab pov tseg ntawm nws

Raws li kev tshawb fawb luam tawm tsis ntev los no, khob cij muaj kev cuam tshuam ncaj qha rau kev nthuav dav ntawm lub duav ncig thiab qhov hnyav nce hauv tib neeg, pom tias cov qhob cij dawb thiab pastries yog nyob rau saum cov npe ntawm cov khoom noj uas ua rau rog rog, raws li tsab ntawv tshaj tawm. los ntawm Lub Tsev Haujlwm Saib Xyuas Kev Tshawb Fawb ntawm Boston University.

Qhov twg ib pab neeg ntawm Asmeskas cov kws tshawb fawb ntawm Boston University tau ua txoj kev tshawb fawb uas suav nrog tsib puas tus neeg rau lub sijhawm peb xyoos, thiab nws tau pom tias cov neeg uas noj cov qhob cij dawb ntau dua thiab lwm cov nplej ua kom zoo thiab hauv av yog cov uas raug kev txom nyem los ntawm rumen. thiab cov neeg rog rog siab dua lawv cov phooj ywg uas noj tsawg dua ntawm cov nplej uas tau hais tseg.

Tab sis cov lus nug tseem ceeb tshaj plaws tseem nyob: Vim li cas lub khob cij dawb thiaj li phem?

Cov lus teb yog:

Cov kws tshawb fawb pom tias yog vim li cas rau qhov tseeb tias cov nplej hauv av no hloov mus rau hauv cov suab thaj sai li sai tau thaum lawv nkag mus rau tib neeg lub cev, uas ua rau cov tshuaj insulin nce hauv lub cev txhawm rau txhawm rau hlawv cov piam thaj hauv cov ntshav thiab khaws cia rau hauv cov hlwb. Lub cev, thiab feem ntau cov hlwb saum lub plab yog qhov chaw zoo tshaj plaws los khaws cov suab thaj ntau dhau, qhov no tsuas yog siv rau cov qhob cij dawb xwb. los ntawm qhob cij dawb mus rau tag nrho-grain qhob cij kom tsis txhob muaj qhov tshwm sim rumen.

Tsis tas li ntawd, cov kws tshawb fawb tau xaus lus tias kev ntxiv cov qhob cij tag nrho rau tib neeg cov zaub mov ua rau kev tiv thaiv kab mob ntshav qab zib (hom 2) thiab tseem txo qis kev pheej hmoo ntawm qee hom mob qog noj ntshav thiab kab mob plawv, thiab ntawm qhov tod tes, cov saj qab tsis yog. Tsuas yog txwv rau cov khoom noj nplua nuj, nrog rau cov rog lossis qab zib, tam sim no koj tuaj yeem npaj cov tais diav nrog qab qab los ntawm kev ntxiv qee cov khoom xyaw uas tsis muaj calorie xws li:

kua txob kaus poom

Ntxiv kua txob rau cov nqaij qaib los yog kib qe, nws tuaj yeem ntxiv rau cov qhaub cij

nceb

Noj cov nceb grilled los yog ntxiv rau cov zaub nyoos thiab cov tais diav tsis siv cov nqaij hauv av

Liab thiab daj kua txob qab zib

Ntxiv rau cheese qhaub cij thiab qe, thiab siv nws ntau zaus hauv cov zaub xam lav

liab dos

Txiav nws mus rau hauv nyias slices thiab ntxiv rau zaub xam lav, thiab qe tais diav

Honey

Ntxiv rau yogurt los yog nrog sliced ​​​​apples, tab sis siv nws rau sweetening es tsis txhob qab zib

tshiab parsley

Sib tov nrog kua txob thiab ntxiv rau cov ntses grilled, los yog sib tov nrog crushed qej thiab muab tso rau hauv lub khob cij ua ntej roasting.

mint

Ntxiv nws rau diced txiv lws suav thiab dib zaub xam lav

tshiab qhiav

Ntxiv rau curries rau lub caij qaib thiab Suav tais diav

tshuaj ntsuab tshiab

Ntxiv cov tshuaj ntsuab tshiab rau cov zaub mov muab cov saj zoo dua li cov tshuaj ntsuab qhuav, yog li ntxiv cov zaub basil tshiab rau Italian pasta tais diav, nrog rau siv cov mis nyuj nrog cov nqaij rau seasoning kom nws saj txawv.

ntoo

Siv ntoo thuv ceev nrog cov zaub los yog nqaij qaib

Tsis muaj ib yam dab tsi zoo dua li kev saib xyuas kev noj qab haus huv uas Vajtswv tau muab rau peb, thiab tsis muaj kev ntseeg tias kev tshawb fawb thiab kev kho mob yog txoj hauv kev rau qhov ntawd.