Yuav ua li cas ntau zaus koj tuaj yeem hnov qhov kev qhia - txhawm rau poob phaus, koj yuav tsum tsis txhob noj carbohydrates, hais tias carbohydrates, nws tsuas yog cov ncuav thiab khoom qab zib. Alas, ntawm no yog ib qho tsis to taub. Tsis muaj cov "teeb meem carbohydrates" peb yuav tsis muaj peev xwm txheej txheem nqaijrog thiab proteins, thiab peb lub siab yuav tsis kam ua hauj lwm txhua qhov, thiab tus neeg siv khoom ntawm carbohydrates yog lub hlwb. Thiab, koj tuaj yeem tsis kam nws li cas?
Qhov txawv ntawm "zoo" thiab "phem" yog dab tsi?
Tag nrho cov carbohydrates, qhov tseeb, thiab cov nqaijrog nrog cov rog, thaum kawg, yuav hloov mus ua piam thaj, uas yog - lub zog hauv daim ntawv ntshiab, uas, los ntawm txoj kev, yog ib tug sawv cev ntawm cov carbohydrates sai, thiab dua li ntawm, kuj muaj qeeb carbohydrates. Txuj cai faib tshwm sim nyob ntawm seb qhov sai npaum li cas cov carbohydrate tau faib rau hauv qab zib. Li ntawd, peb tau txais ceev ceev thiab qeeb carbohydrates, nrog lub siab thiab qis glycemic Performance index (GI).
Yoojyim carbohydrates
Ceev carbohydrates yog cov teeb meem vim hais tias tam sim ntawd splitting nrog piam thaj, nws cov ntshav theem nce hnyav (dhau!), Thiab cov txiav ua tau sai tso tawm cov tshuaj insulin, uas xyov qabzib rau roj. Thaum twg txoj kev ua tiav, peb xav tias qhov ntshaw nce siab txog theem qab zib, thiab noj cov khoom qab zib thib ob, thiab yog li ntawd nws tuaj yeem tshwm sim tas li. Yog li ntawd, peb muaj kev rog thiab cuam tshuam ntawm cov txiav.
Yoojyim carbohydrates nyob rau hauv cov zaub mov muaj ntau heev, ntawm no yog cov nto moo tshaj plaws thiab nrov:
- qab zib, zib mu (uas yog muv tau ua los ntawm qab zib);
- khoom qab zib, khoom qab zib, ncuav qab zib, ice cream;
- chocolate;
- jam, jam;
- dawb txhuv, oatmeal;
- qab zib txiv hmab txiv ntoo - pineapple, grapes, watermelon, melon.
Tshaj tawm txhua yam, yeej tsis muaj peev xwm, tab sis kom txo kom ntau li ntau tau, noj khoom qab zib tsuas yog rau hnub so - nyob rau hauv peb lub hwj chim!
Qeeb los yog carbohydrates nrog qis GI
Raws li rau cov khoom uas muaj qeeb carbohydrates, lawv, ntawm chav kawm, tsawg dua. Ua tsaug rau cov carbohydrates xws li, cov ntshav qab zib theem qeeb, cov txiav txiav tsis tas yuav ua rau lub caij nplooj ntoos hlav, uas txhais tau hais tias peb cov ntsuj plig tsis dhia li ntawd. Qhov kev faib ua feem ntawm carbohydrates hauv kev noj haus txhua hnub yuav tsum ntau tshaj 50%, qib no yuav tsum ua tiav los ntawm qeeb carbohydrates hauv cov zaub mov.
Xav txog dab tsi muaj qeeb carbohydrates:
- macaroni thiab tag nrho cov qhob cij ;
- barley, tag nrho cov legumes;
- txiv apples, pears, plums, kiwi, grapefruits, qaug qoob loo;
- dawb cabbage, Zaub pob, txiv lws suav, cauliflower, dos;
- nceb, zucchini, spinach, kua txob.
Saib xyuas cov duab thiab kev noj qab haus huv ntawm tag nrho lub cev, vim hais tias cov no yog cov ntsiab lus uas tsis muaj tseeb. Thiab yog tias koj yog ib tug hniav qab zib, noj khoom qab zib tsuas yog hnub so, ntseeg kuv, lawv saj ntawm no yuav delicious!