Cov lus nug ntsig txog carbohydrates muaj teeb meem heev niaj hnub no. Nutritionists cov lus pom zoo hais tias kwv yees li ib nrab ntawm peb cov calories los ntawm cov khoom noj carbohydrate. Ntawm qhov tod tes, peb hnov tias cov carbohydrates ua rau rog rog thiab ntshav qab zib hom 2, thiab feem ntau ntawm peb yuav tsum zam lawv. Cov lus sib cav hnyav muaj nyob rau ntawm ob sab, uas qhia tias qhov xav tau ntawm carbohydrates yog tus kheej rau txhua tus. Hauv tsab xov xwm, peb yuav nyob hauv kev nthuav dav ntawm kev faib tawm ntawm carbohydrates, nrog rau xav txog lawv cov txiaj ntsig. Carbohydrates, los yog carbohydrates, yog cov molecules ua los ntawm carbon, hydrogen, thiab oxygen atoms. Hauv kev noj haus, carbohydrates yog ib feem ntawm macronutrients, nrog rau cov protein thiab cov rog. Kev noj zaub mov carbohydrates poob rau hauv peb pawg loj:
- Qab Zib: Qab zib, luv saw carbohydrates. Piv txwv li, qabzib, fructose, galactose thiab sucrose.
- Starch: Ntev saw carbohydrate uas hloov mus rau qabzib hauv lub plab zom mov.
- Fiber: Tib neeg lub cev tsis nqus fiber ntau, tab sis nws yog qhov tseem ceeb rau "zoo" plab microflora.
Lub luag haujlwm tseem ceeb ntawm carbohydrates yog muab lub cev nrog lub zog. Lawv feem ntau yog hloov mus rau hauv qabzib, uas yog siv los ua lub zog. Tsis tas li ntawd, carbohydrates tuaj yeem hloov mus rau cov rog (lub zog cia) rau kev siv tom qab. Fiber yog ib qho kev zam: nws tsis ncaj qha muab lub zog, tab sis "noj" tus phooj ywg plab hnyuv microflora. Siv fiber ntau, cov kab mob no tsim cov fatty acids.
- Polyalcohols kuj raug cais raws li carbohydrates. Lawv muaj qab zib saj, tsis muaj calorie ntau ntau.
Tag nrho cov carbohydrates yog ntuj fiber ntau thiab suav nrog zaub, txiv hmab txiv ntoo, legumes, qos yaj ywm, thiab tag nrho cov nplej. Refined carbohydrates yog cov txheej txheem carbohydrates uas tsis muaj fiber ntau: dej qab zib qab zib, kua txiv hmab txiv ntoo, ci khoom, mov dawb, qhob cij dawb, pasta, thiab lwm yam. Raws li txoj cai, cov zaub mov ua kom zoo ua rau cov ntshav qab zib nce siab, uas ua rau koj xav tau cov zaub mov carbohydrate ntau dua. Yog li, tag nrho cov carbohydrate qhov chaw muab lub cev nrog cov as-ham thiab fiber ntau yam tsis ua rau muaj qhov hnyav thiab poob hauv cov ntshav qab zib. zaub. Nws yog pom zoo kom siv lawv txhua hnub, nyob rau hauv ntau yam variations. Txiv hmab txiv ntoo. Txiv apples, bananas, berries thiab lwm yam. taum. Lentils, taum, peas thiab lwm yam. Ceev: Almond, walnut, macadamia, txiv laum huab xeeb, thiab lwm yam. cov tseem nplej: quinoa, nplej xim av, oats. Qab zib qab zib: Coca-Cola, Pepsi, thiab lwm yam. Cov kua txiv hmab txiv ntoo kaw: Hmoov tsis zoo, lawv muaj ntau cov suab thaj ua kom zoo, uas muaj txiaj ntsig zoo rau cov dej qab zib. Cov khob cij dawb: muaj cov as-ham tsawg heev thiab cuam tshuam tsis zoo rau cov txheej txheem metabolic. Thiab tseem ice cream, ncuav mog qab zib, chocolate, french fries, chips ... Nws yog ib qho nyuaj rau muab ib qho kev qhia dav dav, ib qho kev pom zoo ntawm cov khoom noj carbohydrate. Cov qauv rau txhua tus nyob ntawm ntau yam, xws li hnub nyoog, poj niam los txiv neej, lub xeev metabolic, kev ua ub ua no, kev nyiam ntawm tus kheej. Cov tib neeg uas muaj teeb meem rog dhau, hom 2 mob ntshav qab zib mellitus yog qhov nkag siab rau cov carbohydrates, thiab txo lawv cov kev noj haus yuav qhia cov txiaj ntsig tseem ceeb.