Refined nplej tsuas yog xa mus rau cov nplej ua tiav, xws li mov, nplej hmoov nplej, thiab lawv cov khoom.
Cov khoom noj no muaj lawv cov bran thiab cov kab mob tshem tawm thaum lub sij hawm ua, ua rau muaj kev ntxhib los mos tab sis cov ntsiab lus fiber ntau. Nov yog cov kev faib thiab piv txwv tshwj xeeb:
Rice: Feem ntau yog mov dawb, nrog rau japonica mov thiab indica mov. Feem ntau noj mov dawb, noodles, nplej ncuav, thiab glutinous mov (xws li cov khoom xyaw rau zongzi) tag nrho poob rau hauv qeb ntawm cov nplej ua kom zoo.
Cov Khoom Nplej: Feem ntau yog cov khoom noj uas ua los ntawm cov hmoov nplej, xws li steamed buns, noodles (qhuav noodles, tes- rub noodles), dumpling wrappers, ncuav mog qab zib, thiab biscuits. Glutinous nplej hmoov-raws li cov khoom noj xws li glutinous nplej pob thiab cov ncuav mov txias kuj poob rau hauv pawg no.
Lwm Cov Txheej Txheem Ua Haujlwm: Hauv qee thaj tsam, pob kws pob kws (peeled pob kws kernels) lossis instant oatmeal (refined thiab ces reconstituted) yog suav hais tias refined nplej vim kev ua tau zoo fiber ntau poob.
Refined nplej muaj calorie ntau ntau thiab zom tau yooj yim, ua rau lawv haum rau luv luv - noj los ntawm cov menyuam yaus thiab cov uas tsis muaj zog digestive. Txawm li cas los xij, ntev - kev noj cov nplej tsuas yog ua kom zoo tuaj yeem ua rau cov ntshav qab zib hloov pauv lossis kev noj zaub mov tsis txaus. Cov zaub mov niaj hnub no feem ntau pom zoo kom muab cov nplej tag nrho rau hauv koj cov zaub mov, xws li mov nplej xim av thiab tag nrho - nplej mov. Piv txwv li, ntxiv ib qho puv tes ntawm oats los yog quinoa thaum ua mov, thiab xaiv buckwheat los yog mixed buckwheat noodles.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov neeg mob ntshav qab zib yuav tsum tswj hwm lawv cov khoom noj kom zoo. Piv txwv li, hloov qee cov nplej dawb nrog cov taum sib xyaw tuaj yeem pab tswj cov ntshav qab zib thaum nce cov protein kom tsawg. Cov khoom lag luam muaj "tag nrho cov nplej biscuits" uas muaj cov piam thaj thiab roj ntau tsis sib txawv ntawm cov khoom noj muaj txiaj ntsig los ntawm cov khoom noj tsis tu ncua; yog li ntawd, ua tib zoo xyuas cov khoom muaj npe thaum yuav khoom.