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Carbohydrates yog qhov tseem ceeb ntawm txhua tus neeg noj zaub mov kom ua kom lawv muaj zog thiab ua kom nquag txhua hnub. Cov carbohydrates yog dab tsi, lawv cov txiaj ntsig thiab kev puas tsuaj, yuav ua li cas paub qhov txawv cov carbohydrates los ntawm cov phom sij? Peb yuav nkag siab cov ntsiab lus no.
1. Dab tsi yog cov carbohydrates.
Carbohydrates yog ib qho ntawm cov khoom noj muaj txiaj ntsig zoo. 60% ntawm lub zog lub cev tau txais yog ua tsaug rau cov txiaj ntsig muaj txiaj ntsig, uas tau hloov pauv mus rau cov kua nplaum thaum lub sijhawm ua los ntawm cov hnyuv. Nws yog cov piam thaj uas nkag mus rau hauv cov ntshav uas yog, yav tom ntej, yog ib hom roj rau lub cev, muab koj txoj kev saib xyuas tus nqi zog.
Ua raws li cov tshuaj muaj pes tsawg leeg, carbohydrates tau muab faib ua qhov yooj yim thiab ntau.
Cov carbohydrates yooj yim, raws li txoj cai, tau nqus sai thiab muaj qhov ntsuas glycemic siab; Nrog rau qhov tsis muaj kev ua si ntawm lub cev, xws li carbohydrates ua rau muaj kev nce ntxiv thiab tom qab ntawd txo qis hauv qab zib hauv lub cev, uas ua rau yav tom ntej rau kev xav tshaib plab. Tsis siv cov carbohydrates hloov mus rau cov rog, yog li tus nqi ntawm lawv noj yuav tsum txwv kom tsawg li sai tau, tab sis koj yuav tsum tsis txhob cais cov carbohydrates yooj yim los ntawm kev noj zaub mov, koj tsuas yog yuav tsum nco ntsoov tias cov carbohydrates yooj yim yuav tsum tau noj hauv qee qhov me me thaum sawv ntxov. Cov khoom noj uas muaj cov carbohydrates yooj yim muaj xws li: txiv hmab txiv ntoo, qee hom zaub, ua tiav cov khoom noj thiab cov zaub mov, cov khoom siv hmoov.
Cov khoom noj ua ke carbohydrates yog ib qhov chaw ntawm fiber ntau. Lawv txhim kho kev zom zaub mov thiab muab lub cev nrog kev xav ntev ntev ntawm lub siab, vim lawv txoj kev txuam thiab kev ua kom ntev. Cov zaub mov muaj cov khoom noj niaj hnub no ua ke suav cov nplej thiab cov txhuv, zaub ua rau muaj hmoov nplej, thiab cov khoom xyaw txhuv.
2. Cov zaub mov tsis zoo rau lub cev
Cov carbohydrates tsis zoo yog cov carbohydrates uas, raws li qhov tshwm sim ua ntej, tau dhau los ua "kho", uas yog, lawv tau poob tag nrho lawv cov khoom muaj txiaj ntsig, thiab cov calories uas ua rau lawv poob lawv cov khoom noj muaj txiaj ntsig. Feem ntau, xws li cov khoom muaj ib tug nplua nuj saj vim sweeteners, preservatives thiab lwm yam teeb meem additives uas yeej nyob rau hauv muaj pes tsawg leeg. Kev siv cov khoom zoo li no yuav tsum raug txo kom tsawg, lossis tshem tawm tag nrho ntawm cov khoom noj. Cov khoom uas muaj cov carbohydrates muaj teeb meem muaj xws li: ncuav mog qab zib, hmoov nplej thiab pastries, qab zib carbonated dej qab zib, cawv, confectionery, chocolate tuav. Cov npe tsis muaj qhov kawg.
3. Dab tsi cov carbohydrates yog qhov zoo rau kev noj qab haus huv
Cov txiaj ntsig kev noj qab haus huv zoo tshaj plaws los ntawm cov carbohydrates ua ke uas tsis tau siav lossis tsis siav. Cov zaub mov uas muaj txiaj ntsig zoo tshaj plaws rau kev noj qab haus huv muaj xws li: zaub, legumes, cereals, nplej thiab txiv hmab txiv ntoo nrog qhov nruab nrab glycemic index. Nrog kev siv cov zaub mov no tsis tu ncua, koj yuav pom qhov hloov pauv zoo ntawm ob qho kev noj qab haus huv thiab txhim kho cov plaub hau, rau tes thiab tawv nqaij, nrog rau cov zaub mov muaj txiaj ntsig zoo rau lub cev muab cov txiaj ntsig ntawm cov vitamins, minerals thiab fiber.
4. Sau cov carbohydrates feem ntau muaj txiaj ntsig rau poob phaus
Ua ntej, nws yog buckwheat, lossis buckwheat.
Buckwheat muaj ntau cov hlau, nrog rau calcium, potassium, phosphorus, iodine, zinc, vitamins B1, B2, B9, PP, E.
Buckwheat yog qhov zoo tshaj plaws ntawm fiber ntau, magnesium thiab manganese.
Carbohydrates hauv buckwheat yog qhov me me, tsawg, thiab tau nqus los ntawm lub cev ntev, ua tsaug uas, tom qab nyeem tau zoo, koj tuaj yeem xav tias koj tus kheej satiated ntev.
Thib ob, KINOA.
Ntau rau peb kev tu siab, hauv Lavxias cov qoob loo no yuav luag tsis siv, tab sis nyob rau hauv vain. Zaj yeeb yaj kiab tau tsim tawm rau lwm 3 txhiab xyoo dhau los, thaum nws hu ua "niam ntawm txhua cov nplej".
Quinoa yog lub hauv paus ntawm ntau yam tshuaj muaj txiaj ntsig zoo rau tib neeg lub cev. Nws muaj cov protein ntau dua li lwm cov nplej-txog 16% los ntawm qhov hnyav (npaj tau ua), thiab cov protein no yooj yim zom tau. Ntxiv rau qhov tshwj xeeb cov protein kinoa - qhov chaw ntawm carbohydrates, rog, fiber, cov zaub mov thiab cov vitamins B, cov rog noj qab haus huv - omega 3 thiab omega 6 thiab cov tshuaj tiv thaiv tseem ceeb. Ib qho ntxiv, xinesmas yog nplua nuj nyob hauv phosphorus, hauv cov ntsiab lus uas nws tsis ua rau ntau hom ntses thiab yog peb zaug siab dua li qhov zoo tshaj. Xinesmas tseem muaj hlau (ob zaug ntau dua li cov nplej), calcium, zinc, folic acid, magnesium thiab manganese. Xinesmas muaj cov carbohydrates tsawg dua li lwm cov nplej, piv txwv li 30% tsawg dua cov mov dawb. Cov phaj qab qab tau los ntawm zaj duab xis. Tus kheej nws tau sib xyaw nrog buckwheat.
Kev kwv yees cov lus nug, Kuv yuav hais: yog, zaj yeeb yaj kiab muaj muag hauv Moscow supermarkets (Azbukavkusa, Perekrestok) thiab, yog lawm, koj tuaj yeem yuav nws hauv khw hauv online.
Thib peb, nplej
Millet yog nplej uas kuv tau txais los ntawm cov txiv hmab txiv ntoo ntawm hom cog kev xav tau. Anthropologists ntseeg hais tias hom qoob mog yog thawj zaug cog qoob loo los ntawm tib neeg.
Cov protein cov ntsiab lus ntawm cov nplej tsis siab dhau, nws qib nplej yuav piv nrog nplej - txog 11% ntawm qhov nyhav. Tsis tas li ntawd cov nplej muaj nplua nuj nyob hauv cov vitamins, tshwj xeeb yog B1, B2, B5 thiab PP. Millet muaj cov kab mob tsim nyog, loj heev-microelements: hlau, fluorine, magnesium, manganese, silicon, tooj liab, calcium, potassium zinc.
Yog li, yog tias koj xav pom qhov zais cia ntawm lub zog nyob mus ib txhis yog, tig rau cov khoom noj muaj txiaj ntsig hauv koj cov zaub mov: buckwheat, quinoa, millet.
5. Cov lus qhia rau cov neeg uas xav kom yuag poob.
Txhawm rau dhau los ua tus tswv ntawm daim duab zoo nkauj, nws tsis yog qhov tsim nyog rau kev noj zaub mov kom ntau, koj yuav tsum ua raws ob peb txoj cai yooj yim, hloov lawv mus rau qhov niaj hnub ua.
- Noj kom muaj cov carbohydrates thaum sawv ntxov.
- Haus ib khob lossis ob khob dej huv tsis muaj roj ib nrab teev ua ntej noj mov. Yog li, koj me ntsis "ua kom yuam kev" lub cev thiab tuaj yeem tau satiated nrog cov zaub mov tsawg.
- Tsis txob koj tus kheej. Koj yuav tsum tawm ntawm lub rooj xav zoo me ntsis.
- Sim muab txoj hauv kev nyiam tso dej ntshiab rau lwm yam dej haus.
- Siv sijhawm mus tawm dag zog yog tias ua tau.