txheem
Ntau yam keto, paleo thiab lwm yam kev noj zaub mov raws li cov rog thiab cov protein, nrog rau "yuav luag tiav qhov tsis lees paub cov carbohydrates" yog ua rau ntiaj teb qhov hnyav poob niaj hnub no. Tab sis nws yog carbohydrates uas yog lub hauv paus tseem ceeb ntawm lub zog rau lub cev ... Hnub no peb yuav qhia koj vim li cas lawv thiaj li yuav tsum muaj nyob hauv kev noj zaub mov ntawm txhua tus neeg thiab yuav ua li cas xaiv cov khoom tsim nyog ntawm cov carbohydrates!
Tsis yog txhua txhua carbohydrates yog tsim sib npaug.
Los ntawm chav kawm biology hauv tsev kawm ntawv, ntau tus nco qab tias txhua cov carbohydrates tau faib ua qeeb thiab nrawm. Ceev (lossis yooj yim) carbohydrates muaj nyob hauv cov suab thaj thiab cov zaub mov muaj suab thaj, txiv hmab txiv ntoo qab zib, qee yam zaub, thiab, txaus txaus, mis. Lawv tau nqus sai heev los ntawm lub cev thiab muab kev nce siab hauv lub zog thiab lub zog.
Txawm li cas los xij, vim lawv tawg sai, cov carbohydrates yooj yim provoke kev muaj zog hauv cov ntshav qab zib cov ntshav, thiab lub zog ntau dhau, uas tsis tau muaj sijhawm los ua los ntawm lub cev, tau muab tso rau hauv nws nyob rau hauv daim ntawv ntawm cov rog rog. Tias yog vim li cas thaum lawv tham txog kev tso cov khoom noj carbohydrates, lawv txhais tau tias, ua ntej ntawm txhua yam, ceev carbohydrates.
Vim li cas qeeb carbs xav tau?
Qeeb (ua kom hnyav) carbohydrates yog qhov tseem ceeb rau lub cev. Tsis zoo li cov carbohydrates yooj yim, cov carbohydrates nyuaj tau tawg los ntawm lub cev maj mam thiab maj mam. Yog li, lawv yog cov kev ua haujlwm ruaj khov tshaj plaws, pab txo kev tshaib plab rau lub sijhawm ntev thiab tswj hwm cov ntshav qab zib kom tsis so.
Qhov zoo tshaj plaws ntawm cov carbohydrates qeeb yog cov zaub mov starchy, legumes, durum pasta thiab, tau kawg, cereals thiab nplej. Kev koom ua ke ntawm cov khoom no hauv kev noj zaub mov tsis yog tsuas yog muab lub cev muaj zog thiab lub zog, tab sis kuj tseem pab tswj kom muaj lub cev zoo nkauj thiab slim yam tsis tas ua rau koj tus kheej nrog kev txwv kev noj haus.
Qhov zoo tshaj plaws los ntawm cov nyom carbohydrates
Buckwheat
Buckwheat yog tus poj huab tais tiag tiag ntawm cov zaub mov noj qab nyob zoo thiab qeeb carbohydrates! Ntxiv rau qhov tseeb tias nws muaj peev xwm muab lub cev nrog lub zog ntev, buckwheat muaj ntau cov zaub mov muaj txiaj ntsig thiab kab kawm (suav nrog hlau, magnesium, calcium, potassium thiab phosphorus), vitamins A, E thiab pab pawg B - heev tseem ceeb rau kev ua haujlwm kom raug ntawm lub paj hlwb thiab ua haujlwm hauv lub hlwb ...
Tau kawg, txhawm rau tag nrho cov kab kawm no yuav tsum khaws cia kom ntau li ntau tau hauv cov nplej ua tiav, cov khoom siv raw rau nws yuav tsum tau ua tib zoo xaiv, ua tib zoo ntxuav thiab ua tiav nrog cov khoom zoo. Qhov no pab tsis tsuas yog khaws cov zaub mov muaj txiaj ntsig ntawm buckwheat, tab sis kuj tseem ua kom luv lub sijhawm ua noj. Nws tshwj xeeb tshaj yog yooj yim los ua noj buckwheat hauv cov hnab ntim khoom, xws li cov los ntawm Makfa. Xws li buckwheat tsis xav tau yaug, tsis lo rau hauv cov tais diav thiab tso cai rau koj xam tam sim ntawd xav tau tus naj npawb ntawm cov pluas noj.
Pearl barley
Pearl barley yog lwm tus thawj coj hauv daim ntawv teev cov khoom muaj txiaj ntsig zoo. Nws yog qhov zoo tshaj plaws ntawm phosphorus, potassium, magnesium thiab fluoride. Ib qho ntxiv, hlaws barley yog ib yam ntawm "cov hluas", lub tsev khaws khoom ntawm cov vitamins E, PP, pab pawg B thiab cov amino acids muaj txiaj ntsig (tshwj xeeb yog lysine) - tseem ceeb heev rau kev saib xyuas poj niam hluas thiab kev zoo nkauj ntawm daim tawv nqaij.
Yog li, Makfa hlaws barley yog tsim los ntawm high-zoo Altai raw cov ntaub ntawv siv cov thev naus laus zis ntawm maj mam tsoo, uas tso cai rau koj ua kom nws muaj txiaj ntsig zoo tshaj plaws rau lub cev. Nws tsis tas yuav yaug lossis presoaking, uas tseem yuav pab khaws cov as-ham thiab cov vitamins.
Barley grits
Rau qee qhov, barley groats, uas tseem tsis tau siv dav, yog tsis muaj qhov tsis tseem ceeb thiab muaj txiaj ntsig rau lub cev. Nws muaj txog 65% cov carbohydrates qeeb, kwv yees li 6% fiber ntau, uas yog qhov tsim nyog thiab tsim nyog rau kev zom zaub mov kom zoo, muaj cov roj khov nyeem, cov vitamins D thiab B pawg (folic acid, uas yog pab tshwj xeeb rau cov poj niam), thiab ntau yam minerals.
Txhawm rau khaws tag nrho cov txiaj ntsig zoo ntawm kab, cov vitamins thiab fiber, Makfa barley pob zeb tsis raug rau kev sib tsoo thiab polishing - tsuas yog rau kev sib tsoo zoo. Kev ua kom zoo thiab npaj ua tiav ntawm barley groats pab txhawb kev zom zaub mov zoo, kev nce siab ntawm lub zog thiab kev ua tau zoo, thiab tswj kom yuag.
Nplej porridge
Durum pasta feem ntau raug suav hais tias yog qhov zoo tshaj plaws ntawm qeeb carbs. Txawm li cas los xij, tseem muaj ntau dua tsis siv dua lwm txoj - nplej nplej. Nws khaws tag nrho cov txiaj ntsig zoo ntawm durum nplej, yog qhov muaj txiaj ntsig zoo ntawm lub zog raws li cov khoom noj ua ke thiab ua kom haum tsis yog tsim nyog rau kev npaj sab lauj kaub xwb, tab sis tuaj yeem ua raws li kev hnav khaub ncaws zoo rau cov kua zaub lossis cov nqaij qab ntxiv rau minced nqaij rau kev ua. cutlets thiab meatballs.
Muaj ob hom nplej groats nyob rau hauv assortment ntawm Makfa cov khoom: Poltavskaya thiab Artek. Ob leeg yog tsim los ntawm durum nplej los ntawm kev sib tsoo tsis tiav thiab crushing ntawm cov nplej kom sib npaug, calibrated nplej. Cov cuab yeej no tso cai rau koj khaws cia qhov siab tshaj plaws ntawm cov as-ham thiab xyuas kom muaj kev sib luag thiab ceev ntawm kev ua noj.
Tau kawg, daim ntawv teev npe me me no tsis txwv rau qhov chaw ntawm cov carbohydrates qeeb uas yuav tsum muaj nyob hauv peb cov khoom noj txhua hnub. Nws yuav tsum suav nrog cov hmoov txhuv nplej siab, taum mog, thiab pob kws kernels ... Qhov tseem ceeb yog ua tib zoo xaiv cov khoom no ntawm lub khw txee, muab kev nyiam rau cov khoom zoo thiab cov khoom pov thawj los ntawm cov tuam txhab muaj npe nrov.
Piv txwv li, txhua hom zaub mov Makfa yog tsim los ntawm cov khoom siv xaiv thiab cov khoom lag luam zoo, thiab ntau ntawm lawv yog cog hauv Altai, ecological chaw ntawm Russia. Tswjhwm zoo nruj, ib tsob nroj niaj hnub nruab nrog cov thev naus laus zis tshiab kawg, thiab ua tib zoo ua txhua yam khoom noj nrog cov txuj ci tseem ceeb tshaj plaws ... Cov qauv tsim khoom tsim nyog kom ntseeg tau tsis tsuas yog kev ua kom huv thiab kev nyab xeeb ntau tshaj qhov xav tau ntawm GOST, tab sis kuj ntau tshaj plaws yooj yim thiab yooj yim ntawm kev npaj txhua Makfa cereals.
Tag nrho cov no ib zaug tau lees paub lub tswv yim tias nrog txoj kev xaiv ntawm cov khoom, txawm tias noj qab nyob zoo yuav zoo tsis tsuas yog pab tau, tab sis kuj pheej yig thiab cua!