Puas yog Pumpkin yog cov carbohydrates zoo? Plain, Puréed thiab Npaj Cov Ntawv
Jul 31, 2019
Puv taub dag tuaj yeem yog cov khoom noj muaj txiaj ntsig zoo - muaj zaub, tab sis "zoo carb" tsis yog lus cog tseg uas siv rau txhua yam khoom noj nrog taub dag hauv nws lub npe. Pumpkin cubes, unsweetened purée, sweetened ncuav qab zib filling, breaded pieces thiab kib chips txawv nyob rau hauv dej cov ntsiab lus, cov khoom xyaw ntxiv thiab pab ceev. Lub taub dag latte los yog pastry yog ib qho kev ua tiav ntau dua. Pib nrog cov khoom raws nraim, tsis yog xim txiv kab ntxwv lossis lo lus taub dag nyob rau pem hauv ntej ntawm ib pob.
Cov nqaij dawb muab cov carbohydrate thiab fiber ntau nyob rau hauv ib qho siab -moisture zaub matrix. Qhov ntawd tsis txhais hais tias nws muab lub zog tsis muaj kev txwv yam tsis muaj qhov tshwm sim, tiv thaiv kev rog lossis lav qhov hnyav. Cov lus thov no dhau lawm. Txhawm rau txiav txim siab seb cov khoom noj taub dag tshwj xeeb yog kev xaiv cov carbohydrates, txheeb xyuas daim ntawv, ntsuas qhov noj tau, nyeem tag nrho cov carbohydrates thiab fiber ntau, thiab tom qab ntawd suav cov piam thaj, hmoov nplej, hmoov txhuv nplej siab, roj lossis lwm cov khoom xyaw hauv daim ntawv qhia tiav.
Cov lus teb luv luv:Puv taub dag feem ntau yog qhov tsim nyog carbohydrate- muaj zaub rau ntau pluas noj vim nws cov nqaij noj tau feem ntau yog dej thiab muab cov fiber ntau. Nws tsis yog carbohydrate-dawb, thiab kev txiav txim siab hloov thaum taub dag yog concentrated rau hauv purée los yog ua ke nrog qab zib, txheej, roj los yog pastry. Sib piv cov khoom ntawm tib gram thiab kev pabcuam ua ntej hu rau ib qho "zoo."
Pib nrog Plain Pumpkin Flesh, Tsis Yog Daim Ntawv Qhia Txog Kev Noj Qab Haus Huv
USDA SNAP-Ed teev ib qho - khob, 116 g cubed - taub dag nkag nrog 30 calories, 8 g tag nrho cov carbohydrate, 1 g cov zaub mov fiber ntau, 3 g tag nrho cov suab thaj, 0 g ntxiv suab thaj thiab 1 g protein. Qhov ntawd yog qhov siv tau zoo vim tias lub npe khoom noj, kev ntsuas hauv tsev thiab qhov hnyav gram yog tag nrho. Nws kuj tseem qhia tau tias yog vim li cas taub dag tsis tuaj yeem txo mus rau "carb-dawb" lossis "feem ntau starch." Cov ntawv teev npe muaj carbohydrate, tab sis feem ntau ntawm nws qhov hnyav yog dej.
Siv cov nqi no tsuas yog rau lub npe USDA nkag. Ib qho kev cog qoob loo sib txawv, kev loj hlob, txoj kev kuaj, kev kho ua noj los yog lub xeev ntws tawm tuaj yeem tsim cov txiaj ntsig sib txawv. Cov ntaub ntawv tsis yog ib qho kev qhia tsis siv neeg rau txhua lub taub taub khov khov, thiab lawv tsis yog daim ntawv lo cai rau cov khoom muag hauv lwm lub khw. Khaws txoj kev ntsuas: npe cov zaub mov kom meej, hais qhov hnyav thiab tuav lub xeev ua haujlwm tas li.
USDA MyPlate tso taub taub thiab calabaza nyob rau hauv liab - thiab - txiv kab ntxwv zaub subgroup. Cov zaub mov ntawd- kev faib pab pawg tsis tshem tawm lawv cov carbohydrates. Nws tsuas yog teb cov lus nug txawv ntawm kev suav cov carbohydrates. Tus neeg yuav khoom lossis tus neeg npaj pluas mov tuaj yeem piav qhia tau yooj yim taub dag ua zaub thiab tseem suav nrog nws cov carbohydrate hauv cov zaub mov tag nrho. Peb cov lus qhia cais ntawmseb taub dag yog cov zaub mov carbohydrate los yog proteinnpog qhov teeb meem kev faib tawm; qhov kev txiav txim ntawm no yog seb ib daim ntawv tshwj xeeb thiab ib feem ua rau kev txiav txim siab raws li kev xaiv carbohydrate.
Rau cov khoom lag luam dawb, xyuas seb lub taub dag yog cov khoom noj uas tau teev tseg xwb. Ib qho khoom lag luam khov kuj tseem muaj kev tshaj tawm kev pab lossis kev kho mob raws li cov cai hauv zos. "Frozen" piav qhia txog qhov kub thiab txias, tsis yog khoom noj khoom haus. Lub khob khov khov tuaj yeem nyob twj ywm ib qho khoom xyaw; khov battered taub dag tom yog ib qho khoom noj khoom haus. CovXMSD khov taub dag ntau yamqhia tias yog vim li cas koj xav tau cov khoom yog tus kheej, txiav thiab npaj siv ua ntej sib piv cov carbohydrate.
Dej thiab Kev Pabcuam Xeev Hloov Carbohydrate ntom ntom
Carbohydrate density txhais tau hais tias grams carbohydrate nyob rau hauv ib qho hnyav los yog ntim ntawm cov zaub mov. Pumpkin nqaij muaj cov ntsiab lus dej siab, yog li lub khob xoob ntawm cov nqaij nyoos tsis sib hloov nrog lub khob ntim ntawm cov mashed. Cubes tawm cua qhov chaw hauv lub khob. Kev ua noj tuaj yeem ntxiv dej, tshem tawm dej los yog ua ob qho tib si ntawm ntau theem. Purée tshem tawm ntau qhov chaw ntawm cov khoom, thiab cov cua sov ntxiv tuaj yeem mloog cov khib nyiab. Ib khob-rau- khob kev sib piv tuaj yeem ua rau ob qho tib si - cov khoom xyaw taub taub zoo li txawv dua li qhov hnyav-raws li kev sib piv.
Rau kev sib piv kom pom tseeb, muab ob qho khoom tso rau tib qho kev noj qab haus huv gram thiab qhia seb qhov hnyav yog khov, thawed, drained, siav los yog npaj noj. Lub tsev noj mov tuaj yeem faib cov taub dag tom qab ci, thaum khov - cov khoom noj khoom haus yuav tswj tau qhov hnyav khov. Tsis yog lub hauv paus yog qhov tsis ncaj ncees lawm, tab sis kev sib xyaw ua ke ua rau qhov tseeb tsis tseeb. Tib txoj cai siv rau cov khoom noj khoom haus: siv cov gram ua cov ntawv luam tawm ntawm daim ntawv lo, tsis yog ib kab lus xws li "ib lub tais" lossis "ib khob."
Piv txwv ua haujlwm: scaling ib pob tshab siv.USDA cubed- taub taub nkag muaj 8 g tag nrho cov carbohydrates hauv 116 g. Nyob rau tib lub hauv paus siv, carbohydrate ceev yog 8 ÷ 116 × 100 =6.9 g ib 100 g.
Ib qho 75 g yuav muab kwv yees li 8 × 75 ÷ 116 =5.2 g ntawm carbohydrates. Ib qho 150 g yuav muab kwv yees li 8 × 150 ÷ 116 =10.3 g ntawm carbohydrates. Siv cov npe ntawm 1 g fiber ntau, tib qhov chaw ntsuas txog li 0.6 g thiab 1.3 g fiber.
Qhov no yog ib qho piv txwv piv txwv, tsis yog hloov pauv rau qhov tseeb muaj pes tsawg leeg lossis cov ntawv tswj hwm ntawm cov khoom noj, puréed lossis cov khoom lag luam. Thaum cov khoom lag luam hloov pauv, siv cov ntaub ntawv sib txuam.
FDA ua hauj lwm - qhov loj me kev taw qhia txhawb kev qhuab qhia tib yam. Cov ntaub ntawv khoom noj khoom haus ib txwm tso tawm rau ib daim ntawv sau npe, thiab noj ob qho kev pabcuam feem ntau txhais tau tias ua ob npaug ntawm cov khoom noj uas tau teev tseg. Cov ntawv sau npe tsis yog qhov kev pom zoo ntawm tus neeg yuav tsum noj ntau npaum li cas. Nws yog lub hauv paus tshaj tawm uas cia koj ua qhov kev suav. Rau cov khoom noj uas tsis ntim khoom, lub nplai thiab qhov tsim nyog muaj peev xwm muab qhov sib npaug ze tshaj plaws.
Pom qhov txiav me me tseem ceeb ua haujlwm txawm tias nws tsis ncaj qha hloov cov carbohydrate hauv cov nqaij. Cov tsuav me me ntim ntau nruj rau hauv qhov ntsuas ntim thiab tuaj yeem ua noj lossis poob dej sai dua. Yog hais tias ib daim ntawv qhia yog dosed los ntawm daus es tsis hnyav, kev hloov ntawm 20 mm chunks mus rau 10 mm dice tuaj yeem hloov cov nyiaj xa tuaj. Thaum koj qhov chawIQF taub dag cubes, xauv ob qho tib si txiav kam rau ua thiab txoj kev faib khoom.
Plain Cubes, Purée, Pie Filling thiab Fried Forms Xav tau kev txiav txim sib cais
Cais cov zaub mov taub dag ua ntej muab piv rau lawv. Daim ntawv teev cov khoom xyaw thiab qhov kawg ntawm lub xeev tseem ceeb tshaj qhov khoom xim, lub npe lag luam lossis lub caij nyoog tsw. Unsweetened purée tseem yuav yog ib qho - cov khoom noj taub dag, tab sis nws qhov kev ntxhib los mos hloov lub khob hnyav. Lub ncuav qab zib los yog lub ncuav qab zib sib xyaw feem ntau suav nrog cov khoom qab zib thiab cov txuj lom thiab yuav suav nrog lwm cov khoom xyaw ua haujlwm. Fried los yog nqus tsev vacuum-fried slices muaj roj, thiab breaded khoom ntxiv hmoov los yog starch. Ib qho khoom qab zib los yog dej haus tuaj yeem tsuas muaj ib qho me me ntawm cov taub dag.
| Pumpkin daim ntawv | Dab tsi hloov qhov kev txiav txim siab carbohydrate | Qhov zoo tshaj plaws kuaj |
|---|---|---|
| Plain nyoos los yog khov cubes | Cultivar, maturity, dej cov ntsiab lus, edible nyhav thiab tej kev kho mob tshaj tawm | Cov ntsiab lus ntawm cov khoom xyaw ntxiv rau qhov sib piv ntawm ib 100 g thiab ib feem xav tau |
| Nplej siav pieces los yog mash | Dej uptake los yog poob, drained xeev thiab compactness | Ntsuas qhov npaj tau-rau- noj feem thiab siv cov ntaub ntawv siav- daim ntawv |
| Unsweetened taub dag puree | Cov khoom concentration thiab siab dua gram hnyav ib khob | Paub meej tias ib qho - cov khoom muaj xwm txheej, ua haujlwm grams thiab tag nrho cov carbohydrate |
| Pumpkin ncuav qab zib sau los yog sib tov | Ntxiv qab zib thiab ua tau thickeners lossis lwm yam khoom xyaw hauv daim ntawv qhia | Nyeem tag nrho cov carbohydrate, ntxiv cov suab thaj thiab cov khoom ua kom tiav |
| Breaded los yog battered taub dag | Cov hmoov nplej los yog hmoov txhuv nplej siab nyob rau hauv txheej txheej, txheej tuaj tos, roj thiab pab loj | Siv qhov kawg - khoom noj khoom haus, tsis yog - cov ntaub ntawv taub dag |
| Fried chips, pastry, kua zaub los yog dej haus | Kev tshem tawm dej thiab tag nrho cov mis, nrog rau cov khoom qab zib, hmoov nplej, khoom noj siv mis lossis roj | Xam los yog ntsuas cov khoom noj uas ua tiav rau ib qho kev muag khoom |
Tswv yim piv txwv:piv 100 g ntawm cov taub dag siav nrog 100 g ntawm breaded kib taub dag. Qhov chaw tiaj tus carbohydrate feem ntau yog los ntawm cov nqaij. Cov breaded feem muaj carbohydrate los ntawm ob lub taub dag thiab txheej; Frying kuj ntxiv roj thiab tshem tawm cov dej, hloov lub zog thiab cov ntsiab lus ntawm qhov kawg ntawm 100 g. Nws yuav ua yuam kev los siv ib qho yooj yim - taub dag database tus nqi rau ob qho tib si. Tau txais cov khoom kawg daim ntawv lo los yog xam daim ntawv qhia tseeb thiab tawm los.
Roj tsis ntxiv carbohydrate, tab sis qhov ntawd tsis ua rau frying tsis cuam tshuam. Kev poob dej tuaj yeem mloog zoo rau cov carbohydrate uas twb muaj lawm, roj hloov tag nrho lub zog ntawm cov zaub mov, thiab cov coatings lossis cov khoom qab zib tuaj yeem ntxiv cov carbohydrates ncaj qha. Muab piv rau qhov pomnqus tsev -fried taub dag daim ntawvraws li cov khoom tiav tiav, tsis yog cov taub dag hauv ib qho sib txawv.
Nyeem tag nrho cov carbohydrates ua ntej tsom mus rau qab zib
Tag nrho cov carbohydrate yog tus lej pib vim nws suav nrog cov suab thaj, hmoov txhuv nplej siab thiab fiber ntau raws li qhov siv tau. Tag nrho cov suab thaj thiab cov suab thaj ntxiv teb cov lus nug nqaim. FDA piav qhia tias tag nrho cov suab thaj suav nrog cov suab thaj ib txwm muaj nyob hauv cov khoom noj ntxiv rau cov suab thaj ntxiv, thaum ntxiv - cov suab thaj kab txheeb xyuas cov suab thaj ntxiv thaum ua. "Tsis muaj suab thaj ntxiv" tsis txhais hais tias "tsis muaj carbohydrate," vim tias taub dag tseem muaj cov suab thaj, hmoov txhuv nplej siab thiab fiber ntau.
Siv qhov kev txiav txim yooj yim. Ua ntej, paub meej tias qhov hnyav. Thib ob, nyeem tag nrho cov carbohydrates thiab cov zaub mov fiber ntau. Thib peb, nyeem tag nrho thiab ntxiv qab zib. Plaub, luam theej duab cov khoom xyaw rau qab zib, syrups, hmoov nplej, hmoov txhuv nplej siab, maltodextrin los yog cov khoom noj qab zib. Thaum kawg, muab cov lej sib npaug yog tias tus nqi noj txawv ntawm cov ntawv sau npe. Ib lub tais 200 g tsis tuaj yeem ntsuas los ntawm 100 g tus nqi yam tsis tau ua qhov ntsuas.
Pem hauv ntej - ntawm - cov kab lus pob tsis tuaj yeem hloov cov kab ke ntawd. "Ua nrog lub taub dag tiag" tsis hais txog feem pua ntawm taub dag. "Pumpkin flavored" yuav piav txog qhov tsw ntau dua li cov nqaij. "Unsweetened" thiab "tsis muaj qab zib ntxiv" muaj kev lag luam tshwj xeeb- nyob ntawm lub ntsiab lus thiab tsis lav tag nrho cov carbohydrate tsawg. Nyob rau hauv ib txoj haujlwm xa tawm, lub hom phiaj- kev lag luam txhais, daim ntawv qhia, kev suav zaub mov thiab cov duab kos yuav tsum pom zoo.
Fiber yuav tsum tau khaws cia pom dua li tshem tawm los ntawm ib qho "net carb" luv luv. Cov kev cai lij choj sib txawv thiab cov kev lag luam kev lag luam siv cov ntsiab lus sib txawv lossis cov cai thov. Yog tias koj xav tau daim ntawv tshaj tawm txog khoom noj khoom haus, ua haujlwm los ntawm cov cai tswj xyuas qhov chaw thiab cov ntaub ntawv cov khoom pov thawj. Yog tias koj xav tau kev npaj carbohydrate tus kheej rau ntshav qab zib lossis lwm yam mob, siv tus kheej lub hom phiaj nrog tus kws kho mob tsim nyog; nplooj ntawv zaub mov tsis tuaj yeem teeb tsa.
Glycemic Index tsis cuam tshuam cov khoom lossis feem
Cov txiaj ntsig tshawb fawb feem ntau txuas ib qho glycemic - tus lej ntsuas rau "pumpkin." Qhov ntawd yog qhov dav dhau rau kev txiav txim siab. Lub xyoo 2021 thoob ntiaj teb GI thiab GL kev tshuaj xyuas cov npe teev ntau txhiab cov khoom noj tshwj xeeb thiab cov ntaub ntawv cov ntsiab lus xws li kev npaj thiab muaj pes tsawg leeg nyob qhov twg. Pumpkin hom, txoj kev ua noj, lub cev qauv thiab daim ntawv qhia yuav txawv. Tus nqi ntsuas rau lub npe taub hau taub hau yuav tsum tsis txhob muab rau cov khov nab kuab, cov kua txiv hmab txiv ntoo, cov ncuav qab zib los yog cov chips kib yam tsis muaj pov thawj tias cov khoom sib tw.
GI piav qhia txog cov ntshav txheeb ze -glucose teb rau cov carbohydrates muaj nyob hauv cov zaub mov kuaj raws li tus qauv qauv. Nws tsis qhia koj tias cov zaub mov ntawd nyob hauv koj lub tais ntau npaum li cas. Glycemic load ntxiv cov carbohydrate muaj nyob rau hauv ib qho kev pabcuam: GL=GI ÷ 100 × grams ntawm cov carbohydrates muaj nyob rau hauv qhov kev pabcuam ntawd. Qhov sib npaug ua rau qhov tsis muaj qhov txawv txav pom tseeb. Txawm tias tus nqi GI cuam tshuam tsis tuaj yeem hloov qhov hnyav.
Rau kev piv txwv nkaus xwb, yog tias ib qho khoom kuaj tau muaj GI ntawm 50 thiab qhov kev pabcuam tiag tiag muab 8 g muaj carbohydrate, qhov kev suav GL yuav yog 50 ÷ 100 × 8=4. Yog tias qhov kev hloov pauv hloov tau muab 20 g muaj carbohydrate, qhov tshwm sim yuav yog 10 txawm tias tib qhov kev xav GI. Cov lej hypothetical no tsis yog taub dag thov; lawv qhia tias vim li cas ib feem -dawb GI daim ntawv lo tsis tiav.
Cov zaub mov tiav kuj tseem ceeb. Pumpkin tau txais kev pab ntawm ib sab mov, noodles lossis qhob cij tsis tso tseg cov khoom carbohydrate. Ib tug sweetened sauce ntxiv nws tus kheej npaum li cas. Protein, rog, fiber ntau, cov qauv zaub mov thiab kev noj mov ib ntus tuaj yeem cuam tshuam cov lus teb tiag tiag, tab sis tsis muaj kev sib xyaw ua ke yooj yim hloov pauv mus rau qhov txiaj ntsig tau lees paub. Rau kev sib piv txhua hnub, daim ntawv qhia khoom tseeb, qhov hnyav thiab cov pluas noj tiav yog qhov ua tau zoo dua li tus lej GI hauv is taws nem.
B2B Pumpkin Carb Control pib nrog cov qauv hauv paus
Rau cov khw muag khoom, kev pabcuam zaub mov lossis npaj- cov kev pabcuam noj mov, cov kab lus "qhuav taub" yuav tsum tau hloov mus rau hauv kev ntsuas ntsuas tau. Paub meej txog hom botanical lossis kev lag luam, kev loj hlob ntau yam, tev yuav tsum tau txiav, txiav qhov loj me thiab ua siab ntev, blanching txheej xwm, tus neeg ceev - mob khov, qhov tsis xws luag thiab qhov hnyav. Cov kev tswj hwm no tsis tsim cov khoom noj muaj txiaj ntsig los ntawm lawv tus kheej, tab sis lawv ua rau cov khoom lag luam ruaj khov txaus rau kev ua piv txwv, kev sim daim ntawv qhia thiab daim ntawv lo ua haujlwm.
Tom qab ntawd xauv lub hauv paus xam cov as-ham. Txiav txim siab seb cov ntaub ntawv no sawv cev rau khov- li - muag, thawed thiab ntws, siav, los yog npaj tau- rau- noj cov khoom. Sau cov txheej txheem ua noj, sijhawm, tawm los thiab cov kua uas muab pov tseg. Purée cov kev pab cuam kuj tseem xav tau cov khoom khib nyiab lossis cov hom phiaj noo noo vim tias cov purée tuab tuaj yeem xa cov taub taub ntau dua rau ib rab diav. Brix tuaj yeem pab saib xyuas cov khoom tawg hauv cov txheej txheem uas tau hais tseg, tab sis nws tsis tuaj yeem hloov pauv nrog tag nrho cov carbohydrates thiab tsis tuaj yeem los ntawm nws tus kheej txhawb nqa cov khoom noj khoom haus.
Npaj- piv txwv noj mov:Piv txwv li 400 g lub khw muag khoom pob muaj 35% taub dag thiab cov neeg siv khoom noj yog 200 g. Ib qho kev pabcuam muaj 200 × 35% =70 g qob. Siv USDA 116 g cubed- taub dag siv raws li kev kwv yees thaum ntxov, taub dag pab txhawb 8 × 70 ÷ 116 =4.8 g tag nrho cov carbohydrates. Rice, ntses, qab zib, hmoov txhuv nplej siab thiab txhua lwm yam carbohydrate -cov khoom xyaw yuav tsum tau ntxiv cais. Cov lus tshaj tawm zaum kawg yuav tsum siv cov qauv pom zoo, cov txiaj ntsig tau lees paub thiab qhov chaw nyob - txoj kev ua lag luam es tsis yog qhov kev siv ua ntej no.
Ib feem pua ntawm cov ntawv tsis txaus yog tias qhov sib xyaw tsis sib xws. Tshawb xyuas seb tus neeg sawv cev ua haujlwm puas tau txais cov taub taub taub. Dice size, bulk density, vibration and filling method can cause segregation in mixed products. Kev ua piv txwv los ntawm sab saum toj, nruab nrab thiab hauv qab ntawm kev ua haujlwm ntau lawm tuaj yeem qhia tau tias cov taub taub taub thiab qhov hnyav nyob hauv qhov ua siab ntev. Kev tswj cov qauv thiab lub cev tsis sib xws nyob hauv tib txoj kev kuaj xyuas.
Ntim yuav tsum sib phim lub hauv paus ntsuas. Lub hnab ntim khoom noj tuaj yeem muab faib ua tom qab ua noj, thaum lub hnab muag khoom tuaj yeem tshaj tawm ntau qhov khov. Lub xeev net hnyav, muab suav, qhov kub thiab txias, cov lus qhia ua noj thiab ib qho kev tso tawm los yog npaj tawm qhov kev xav kom meej. Pebkhov- zaub mov ntim cov ntsiab luspiav qhia txog cov qauv pob uas tuaj yeem tshuaj xyuas tom qab cov khoom thiab cov khoom yuav tsum tau kho.
Tus neeg yuav khoom -npaj taub dag yuav tsum hais:
- Cov khoom xyaw dawb los yog ua tiav cov khoom tsim tawm;
- taub dag hom, kom loj hlob, tev thiab xim kev cia siab;
- tsuav los yog chunk loj, kam rau ua thiab tsis xws luag txwv;
- khov, thawed, drained, siav los yog npaj tau-to- noj raws ntsuas;
- taub dag feem pua, txheej khaws thiab txhua qhov ntxiv carbohydrate qhov chaw;
- khoom noj khoom haus qhov chaw, sampling txoj kev npaj, lo lus uas peb cov cai thiab rounding txoj kev; thiab
- ntim hnyav, pab grams, ua noj tawm los thiab daim ntawv lo- artwork version.
Peb tshuaj xyuas cov dej khov taub dag los ntawm qhov npaj tiav siv rov qab. Tus tsim cov kua zaub yuav xav tau cov khoom uas tuav cov duab; ib qho kev pabcuam purée tuaj yeem ua qhov tseem ceeb ntawm kev ntxhib los mos thiab tswj cov khoom khib nyiab; ib qho sib xyaw- pob zaub xav tau txiav kev sib raug zoo thiab sib xyaw ua ke. Peb tuaj yeem phim daim ntawv nyoos thiab ntim cov lus sib tham rau cov khoom siv. Rau ib daim ntawv qhia ua tiav, khaws peb cov ntaub ntawv nyoos- cov ntaub ntawv sib cais los ntawm koj qhov ua tiav- qauv kev suav, kev tshuaj xyuas thiab kev thov khoom noj khoom haus zaum kawg.
Kev txiav txim siab zoo dua li "zoo" lossis "tsis zoo" Carb
Puv taub dag tuaj yeem haum raws li carbohydrate- muaj zaub hauv ntau pluas noj. Nws yog xim liab-thiab- txiv kab ntxwv zaub uas muaj cov carbohydrate tsawg tsawg ntawm USDA cubed siv hauv paus thiab muab qee cov fiber ntau. Qhov kev pabcuam tseem suav. Purée xav tau nws tus kheej qhov hnyav thiab ntsuas ntsuas. Lub ncuav qab zib sau, breaded pieces, chips, pastries, kua zaub thiab dej haus yuav tsum tau ua kom tiav - cov ntaub ntawv khoom vim hais tias ntxiv thiab dej poob yuav hloov tau ntau yam.
Siv plaub nqe lus nug thaum twg cov khoom noj taub dag piv: Daim ntawv pes tsawg yog nws? Yuav noj pes tsawg grams? Daim ntawv lo lossis qhov sib piv cov ntaub ntawv qhia txog dab tsi? Dab tsi ntxiv yog nyob rau hauv daim ntawv qhia? Yog tias tag nrho plaub cov lus teb muaj, "zoo carb" dhau los ua cov khoom lag luam pob tshab-thiab- feem kev txiav txim siab. Yog tias lawv ploj lawm, daim ntawv lo tsuas yog cov lus hais xwb.
Rau qhov project khov taub dag, xa XMSD koj txiav, tev, ua haujlwm - xeev, qauv, pob thiab lo lus uas peb- daim ntawv yuav tsum tau los ntawm pebdaim ntawv nug. Peb yuav tshuaj xyuas seb cov khoom siv twg thiab cov qauv xav tau ua ntej kev lag luam suav.
Cov ntaub ntawv
- USDA SNAP-Ed.Pumpkin: daim ntawv qhia cov khoom raws caij nyoog thiab 116 g cubed khoom noj khoom haus nkag. Tau txais Lub Yim Hli 26, 2026.
- USDA MyPlate.Zaub Group. Tau txais Lub Yim Hli 26, 2026.
- US Food and Drug Administration.Kev Pab Cuam Loj ntawm Cov Khoom Noj Khoom Noj Facts Label. Tau txais Lub Yim Hli 26, 2026.
- US Food and Drug Administration.Ntxiv Qab Zib ntawm Cov Khoom Noj Khoom Noj Facts Label. Tau txais Lub Yim Hli 26, 2026.
- Centers for Disease Control and Prevention.Xaiv Kev Noj Qab Haus Huv Carbs. Tau txais Lub Yim Hli 26, 2026.
- Centers for Disease Control and Prevention.Kev suav Carb. Tau txais Lub Yim Hli 26, 2026.
- Atkinson FS, Hom-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.Cov ntawv thoob ntiaj teb ntawm glycemic Performance index thiab glycemic load qhov tseem ceeb 2021: kev tshuaj xyuas zoo. American Journal of Clinical Nutrition. 2021;114(5):1625–1632.