Tus nqi noj haus ntawm ncuav qab zib

carbohydrate

Cov ncuav qab zib feem ntau yog cov hmoov nplej thiab qab zib, muab lub zog ceev ceev (kwv yees li 50-60 grams ib 100 grams). Thaum cov carbohydrates no tuaj yeem txo qis kev tshaib kev nqhis, lawv muaj qhov ntsuas glycemic siab; yog li ntawd, kev noj ntau dhau tuaj yeem ua rau muaj kev hloov pauv hauv cov ntshav qab zib.

Cov rog
Kev suav nrog cov roj butter lossis roj zaub ua rau muaj cov ntsiab lus muaj roj tsawg (kwv yees li 20-30 grams ntawm 100 grams), feem ntau yog cov roj saturated lossis -nyob rau hauv cov ntaub ntawv ntawm qee yam khoom ua tiav-trans fatty acids. Txawm hais tias cov roj me me pab txhawb kev nqus ntawm cov rog- cov vitamins soluble, kev noj ntau dhau tuaj yeem ua rau lub nra ntawm cov hlab plawv.

Protein thiab Dietary Fiber
Cov khoom xyaw xws li qe thiab txiv ntseej pab me me ntawm cov protein (kwv yees li 5-8 grams ib 100 grams) thiab cov khoom noj muaj fiber ntau; Txawm li cas los xij, tag nrho cov ntsiab lus tseem qis thiab tsis tuaj yeem ua cov khoom noj khoom haus hloov pauv rau cov pluas noj tseem ceeb.

Micronutrients
Qee lub ncuav qab zib muaj cov khoom xyaw xws li mis nyuj, chocolate, lossis txiv hmab txiv ntoo qhuav, uas tuaj yeem muab cov micronutrients xws li calcium, hlau, thiab B- cov vitamins complex; Txawm li cas los xij, cov khoom muaj tsawg thiab muaj qhov cuam tshuam rau degradation thaum ua.