txheem
Hauv kev noj zaub mov zoo, muaj tus cwj pwm tsis meej ntawm carbohydrates. Cov neeg txhawb kev noj zaub mov qis-carb pom lawv ua qhov tseem ceeb ntawm kev rog, thiab cov neeg tawm tswv yim ntawm kev faib cov zaub mov los ntawm qhov ntsuas glycemic tau ntseeg tias carbohydrates tuaj yeem "tsis zoo" thiab "zoo." Qhov no tsis hloov qhov tseeb tias carbohydrates yog lub hauv paus tseem ceeb ntawm lub zog rau lub cev. Lawv muab lub zog thiab lub zog rau kev qhia, ua kom lub cev ua haujlwm tau zoo, lub plawv, lub siab, koom nrog hauv kev tswj cov txheej txheem ntawm cov rog thiab cov protein, thiab tsim nyog rau kev ua haujlwm zoo ntawm cov leeg thiab cov leeg.
Cov carbohydrates yog dab tsi
Muaj peb hom carbohydrates: yooj yim (mono- thiab disaccharides), cov khoom siv (cov hmoov txhuv nplej siab), fiber ntau (kev noj haus fiber ntau).
- Yooj yim carbohydrates Cov npe no yog vim lawv cov qauv yooj yim, uas tsuas muaj 1-2 lub ntsiab lus (glucose, fructose, lactose). Lawv saj qab zib thiab tuaj yeem yaj hauv dej. Cov carbohydrates yooj yim tau nqus sai sai hauv cov hnyuv thiab ua kom cov ntshav qab zib nce siab, uas ua rau tib lub zog tso tawm ntawm cov tshuaj insulin los ntawm cov txiav. Cov khoom tseem ceeb: qab zib, zib ntab, jam, hmoov dawb, ci khoom, confectionery. Cov carbohydrates yooj yim kuj muaj nyob rau hauv cov txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo, txiv hmab txiv ntoo, thiab cov khoom noj siv mis.
- Cov khoom noj ua kom thoob plaws muaj npe rau lawv cov saw qab zib ntev, uas tso cai rau lawv zom zom thiab nqus tau qeeb, ua rau muaj qib qab zib hauv nruab nrab, muab kev xav kom puv, thiab siv rau lub zog ntau dua li khaws cia hauv cov rog. Cov hauv paus tseem ceeb: Txhua yam nplej, tshwj tsis yog cov nplej txhuv thiab semolina, qhob cij thiab hmoov nplej tag nrho, legumes, ci qos yaj ywm, qhob cij thiab nplej zom ua los ntawm hmoov nplej.
- fiber sawv cev rau qhov ntxhib ntawm cov khoom cog - cellulose thiab hemicellulose, pectin, lingin, pos hniav. Fiber ua rau qeeb qhov nqus ntawm cov piam thaj thiab rog, txo qis kev tso tawm ntawm insulin hauv cov lus teb rau cov zaub mov carbohydrate, txhim kho lub plab zom mov, thiab pab kom koj xis nyob. Cov ntsiab lus tseem ceeb: zaub tsis muaj hmoov txhuv nplej siab, tsis tau noj cov nplej thiab legumes, bran, txiv hmab txiv ntoo tshiab thiab berries.
Lub cev xav tau pes tsawg carbohydrates?
Tus neeg noj qab haus huv uas tsis rog nrog lub cev hnyav thiab ib txwm muaj lub neej zoo xav kom noj 3,5-4,5 g ntawm carbohydrates rau txhua qhov hnyav ntawm nws qhov hnyav. Cov neeg uas coj kev ua lub neej nquag lossis koom nrog kev mob lub cev nyhav xav tau cov carbohydrates ntau dua, thiab cov neeg uas ua rau lub neej nyob qis qis xav tau tsawg dua.
Rau cov uas tab tom poob phaus, txhua hnub cov nyiaj carbohydrates yog xam los ntawm kev suav cov teeb meem ntawm cov protein thiab cov txiaj ntsig ntawm cov rog los ntawm kev noj kom tsawg. Piv txwv li, tus poj niam me ntsis 80kg ua hauj lwm tsawg los ua raws li kev noj zaub mov 1500 calories. Nws paub tias nws muaj 4 calories nyob hauv ib gram ntawm cov carbohydrates thiab cov protein, thiab 9 calories nyob hauv ib gram ntawm cov rog.
Yog tsis muaj lub tswv yim ntawm "tus nqi carbohydrate". Tus nqi ntawm carbohydrates yog xaiv ib tus zuj zus tom qab tus nqi ntawm cov rog thiab tus nqi ntawm cov protein twb tau muab xam, thiab tom qab ntawd nws raug kho raws li kev ua si, hnyav thiab insulin rhiab heev. Nrog cov insulin nce ntxiv, tsawg dua carbohydrates yog xav tau, thiab nrog kev tso pa tawm, ntau dua.
Tag nrho cov carbohydrates hauv kev noj zaub mov zoo yuav tsum tsis pub tsawg dua 100 g ib hnub. Cov peev txheej nyuaj yuav tsum suav txog 70-80%, thiab yooj yim 20-30% (xws li txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav, khoom noj siv mis). Ib hnub twg ntawm fiber ntau yog 25 g. Nws tsis yog qhov nyuaj los sau nws yog tias koj haus ntau cov zaub uas tsis muaj hmoov txhuv nplej siab thiab tshuaj ntsuab, xaiv cov cereals uas tsis tau tev, tag nrho cov nplej lossis bran qhob cij tsis yog dawb.
Dab tsi yog qhov kev hem thawj ntawm kev tsis muaj thiab tshaj li ntawm carbohydrates
Ib qho dhau ntawm cov carbohydrates hauv qhov ua zaub mov noj ua rau nce ntxiv hauv nws cov calorie cov ntsiab lus thiab qhov hnyav nce, thiab qhov no ua rau cov rog thiab lwm yam kabmob. Nrog cov insulin muaj zais cia ntau thiab ntau ntau ntawm cov carbohydrates, lub xeev kev noj qab haus huv tsis txaus ntseeg, tsaug zog, poob ntawm lub zog, thiab qhov tsis nco qab yog feem ntau xav.
Nrog rau qhov tsis muaj carbohydrates, lub hlwb kev ua haujlwm, kev ua haujlwm tsis zoo, kev ua haujlwm ntawm lub cev tsis muaj zog cuam tshuam - qib ntawm leptin tsawg zuj zus, qib cortisol nce ntxiv, kev tsim cov neurotransmitters cuam tshuam, uas tuaj yeem ua rau insomnia lossis kev nyuaj siab. Yog hais tias qhov txo qis hauv carbohydrates yog los ntawm qhov muaj zog thiab lub sijhawm txwv tsis pub muaj calorie ntau ntau, tom qab ntawd kev tsim cov thyroid thiab cov txiv neej cov tshuaj hormones yog cuam tshuam. Kev tsis muaj cov carbohydrates ib txwm nyob nrog qhov tsis muaj fiber ntau, thiab qhov no cuam tshuam cov quav thiab ua rau lub plab zom mov teeb meem.
Cov kev ua kom tau carbohydrate yog ib tus tib neeg. Kev nquag thiab ua qoj ib ce ua rau cov tib neeg muaj lub cev nyhav thiab cov insulin ib txwm muaj cov lej siab dua cov neeg ua haujlwm hauv chaw ua haujlwm uas lub cev rog dhau thiab muaj cov qib insulin ntau dua. Thaum xaiv koj tus nqi, pib los ntawm cov ntsiab lus calories ntau ntawm kev noj haus, kev niaj hnub noj cov protein thiab cov rog. Ua kom muaj qhov sib npaug ntawm cov zaub mov sib txawv ntawm cov khoom noj ua kom muaj qab zib thiab yooj yim, thiab tseem tsis txo qis lawv cov nyiaj qis dua 100 g hauv ib hnub.