Mam li nco dheev 15 cov khoom uas ua rau tsam plab

Tu siab, mob plab, muaj teeb meem, xws li tsam plab, yuav tshwm sim tau nyob rau hauv ntau cov neeg thoob plaws hauv lawv lub neej. Qhov no yog feem ntau tshwm sim los ntawm kev noj tej yam zaub mov. Ib txhia ntawm lawv muaj tshuaj uas lub cev tsis zom suab, piv txwv li, lactose, piam thaj los yog tej hom ntawm carbohydrates. Hauv qab no yog cov khoom uas muaj peev xwm ua rau tsam plab.

khoom noj siv mis khoom

Khoom noj siv mis, tshwj xeeb tshaj yog cov nqaij nyoos mis nyuj los yog cheese, yuav ua tau teeb meem loj teeb meem digestive vim lub high concentration ntawm lactose - lub ntuj qab zib. Cov neeg uas tsis tau tso no carbohydrate, lub cev tsis ua ib qho enzyme uas txav cov polysaccharide.

Niaj hnub no, muaj ntau ntau yam cawm, xws li kua los yog almond mis nyuj. Cov khoom uas yog zoo tagnrho rau cov neeg uas muaj lactose intolerance los yog cov neeg uas tsuas yog tsis nyiam khoom noj siv mis.

cruciferous zaub

Nyob rau hauv cov qeb ntawm cruciferous zaub lub caij nplooj zeeg zaub qhwv, zaub paj thiab zaub pob qe thiab zaub cob pob. Lawv muaj ib tug loj npaum li cas ntawm cov as-ham - folic acid, fiber, thiab vitamin C, uas tiv thaiv tau cov tsos mob cancer hlwb nyob rau hauv lub cev.

Txawm li cas los, cov zaub mov muaj raffinose - hom carbohydrates uas tsis txhob ua txhaum down thaum lub sij hawm kev zom vim tsis muaj tus xav enzyme. Xwb, nws yog fermented los ntawm cov kab mob, ua rau cov tsim ntawm roj thiab tsam plab. Kom tsis txhob no, nws yog pom zoo kom kib cov khoom ua ntej siv.

Cov khoom uas muaj sodium cov ntsiab lus

Muaj coob tus neeg haus loj nyiaj ntawm cov ntsev tshaj lub pom zoo txhua hnub kom tsawg. Cov tshuaj tiv thaiv rau qhov no yog raws li nram no: nws pib noog nyob rau hauv cov dej rau nws tus kheej, uas ua rau yus tsam plab.

Rau ib tug noj qab neeg laus tib neeg txhua txhua hnub sodium kom tsawg yog 2300 mg. Cov neeg laus, diabetics thiab cov neeg uas muaj teeb meem nrog ntshav siab yuav tsum txwv koj tus kheej tsis muaj siv ntau tshaj 1,500 mg ib hnub twg.

Feem ntau cov sodium yog muaj nyob rau hauv ib tug ntau yam ntawm cov kaus poom khoom, deli nqaij thiab npaj txhij-ua kua ntsw.

cawv

Raws li cov khoom uas muaj nyob rau hauv sodium, haus dej cawv ua rau lub cev khaws dej. Qhov no ua rau tsam plab. Tsis tas li ntawd vim hais tias ntawm nws cov neeg yuav muaj cem quav.

dib liab

Muab hais tias dib liab yog yuav luag 100% muaj heev dua lwm yam dej, nws yog ib qhov nyuaj rau ntseeg tau hais tias cov khoom no tej zaum yuav muaj teeb meem rau tib neeg lub cev. Tab sis nws kuj muaj loj nyiaj ntawm fructose. Vim lub cev tsis muaj neeg coob los zom nws zoo zoo, dib liab noj mov yuav ua rau tsam plab.

mem tes

Rau legumes yog cov khoom noj uas loj hlob nyob rau hauv pods - taum, taum mog, lentils thiab taum pauv. Vim lub high school lub ntsiab lus ntawm pab cov nqaijrog thiab fiber ntau tsis yooj yim rau zom. Thaum lub plab kab mob yuav pib ferment rau lawv, muaj gases thiab lub plab mog swells.

Kom tsis txhob no qhov teeb meem, koj yuav tau noj taum nrog whole grains xws li quinoa los yog mov. Nws yog tseem tau mus tsau lub taum nyob rau hauv cov dej rau leeb kev puas tsuaj uas tsis yog-digestible fibers.

kua mis nyeem qaub

tsis yog li ntawd yooj yim nrog rau cov khoom no. Nyob rau hauv ib tes, nyob rau hauv yogurt muaj probiotics uas ua rau kom cov kev sib hais haum ntawm digestion. Tab sis, yog hais tias koj noj flavored khoom nrog ib tug high school cov qab zib cov ntsiab lus, ces tej zaum nws yuav muaj lub plab swell thiab lub plab yuav generated gases.

cov qoob loo

Nplej xws li cov nplej los yog rye, muaj fructan polymer, digestible los ntawm cov neeg feem coob. Txawm li cas los, nyob rau hauv tej rooj plaub, nws ua rau tsam plab.

carbonated dej qab zib

Txhua yam ntawm mos haus, seb nws yog dej qab zib los yog champagne, yuav ua tau kom tsam plab vim lub high ntsiab lus ntawm bubbles.

dos

Cov khoom no, zoo li cereal, muaj ib tug fructan. Thaum nws yog siv nyob rau hauv ib tug kab tsiaj txhuv accumulates loj nyiaj ntawm cov dej, ua rau o.

sweeteners

Muaj coob tus neeg xaiv qab zib hloov vim hais tias ntawm lawv cov uas tsis muaj calorie cov ntsiab lus. Tab sis lawv muaj tshuaj xws li sorbitol thiab xylitol, uas tau ntev tau nqis nyob rau hauv cov hnyuv, uas muaj peev xwm kuj inflate lub plab mog. Muaj ib tug tag nrho tsib qab zib hloov pom zoo los ntawm nutritionists - aspartame, saccharin, sucralose, neotame thiab acesulfame.

paj kws

Qhov no nrov khoom tsis muaj ib yam tshuaj uas yuav ua rau tsam plab. Cia li feem ntau ntawm nws yog noj nyob rau hauv loj heev nqi, uas yog vim li cas lub plab expands.

Zom qab zib-free pos hniav

Raws li twb tau hais, sweeteners yog feem ntau cov culprits ntawm tsam plab. Nws yog vim li no, zom cov pos hniav, rau zus tau tej cov uas siv qab zib alcohols, yog teeb meem rau lub plab. Ntxiv mus, thaum lub sij hawm zom ua nyob rau hauv kuj loj npaum li cas ntawm cov huab cua yog tseem muaj teeb meem rau nws.

apples

Cov khoom no muaj xwb peb yam ua flatulence, - fiber, fructose, thiab sorbitol, uas yog tseem ntau siv raws li ib tug qab zib hloov.

kas fes

Kas fes yog ib tug diuretic khoom, tab sis nyob rau tib lub sij hawm nws yog qaub, ces nws yuav ua rau voos thiab o ntawm lub plab. Rau cov neeg uas muaj lactose intolerance ntxiv mis nyuj rau kas fes (raws li qhia nyob rau hauv lub ntsiab yees duab) yuav tsuas paug cov teebmeem ntawm tus haus noj.