Raws li koj paub, muaj ntau yam yooj yim thiab complex carbohydrates nyob rau hauv cov khoom noj. Qhov thib ob, nyob rau hauv kev sib piv nrog cov thawj kev xaiv, yog ntau tseem ceeb rau lub cev. Carbohydrates yog cov khoom siv hluav taws xob uas tseem ceeb tshaj plaws rau lub neej. Feem xyaw carbohydrates muaj xws li: starch, pectin, etc. Lawv absorbed los ntawm lub cev ntev thiab li pab txhawb zog thiab ua kom muaj zog.
Ntau tus neeg uas ua raws li lawv daim duab, sim ua kom tsis txhob siv cov carbohydrates. Yog tias tsis txaus ntawm qhov yeeb tshuaj no, lub xeev kev noj qab nyob zoo, thiab cov teeb meem kev noj qab haus huv tshwm sim. Cov khoom uas muaj cov kab mob carbohydrates pib ua kom tawv nqaij los ntawm lub cev thaum cov txheej txheem zom vim tias qhov kev txiav txim ntawm cov kua qaub ncaug.
Cov khoom noj dab tsi muaj txheej txheem carbohydrates?
Ntau yam ntawm cov tshuaj no muaj nyob rau hauv cereals, piv txwv li, hauv buckwheat, oats thiab xim av txhuv, thiab lwm yam. Tsis tas li ntawd, cov npe ntawm cov khoom xws li legumes: peas, taum thiab lentils.
Ntawm cov complex carbohydrates, nws yog ib qho tsim nyog yuav cais tawm cellulose, uas yog tsis absorbed los ntawm lub cev txhua, uas yog, nws tsis muaj peev xwm tig mus rau hauv roj. Nutritionists tau qhia kom siv cov khoom noj no rau cov tib neeg uas xav poob phaus los sis khaws lawv cov duab zoo meej. Khoom nrog complex carbohydrates pab kom muaj lub siab ntawm satiety rau ib ntev lub sij hawm, nrog rau cov cabbage, bran, ib co zaub thiab zaub.
Lwm yam txawv ntawm cov tshuaj no yog hmoov nplej, uas maj mam mus ua piam thaj. Qhov tseem ceeb ntawm cov yeeb tshuaj no yog cereals thiab legumes. Kuj tseem ceeb yog qhov txawv ntawm cov kab carbohydrates - glycogen, uas yog muaj nyob rau hauv qhov ntau ntawm cov nqaij nyug thiab nqaij npuas siab, thiab hauv cov nqaij nruab deg.
Daim ntawv teev cov khoom muaj complex carbohydrates:
- pasta, mov ci thiab pastry los ntawm coarse hmoov;
- ntau hom cereal;
- taum thiab legumes;
- cov txiv hmab txiv ntoo qhuav;
- txiv hmab txiv ntoo: txiv apples, peaches, citrus txiv hmab txiv ntoo, pears, avocados , etc.
- zaub: cov courgettes, dos, tswb kua txob, qhwv, thiab lwm yam.
- nceb noj;
- zaub: zaub ntsuab, lettuce, lwm yam.
Cov Lus Qhia Tseem Ceeb
Cov kws kho mob pom zoo noj cov zaub mov hauv high carbohydrates thaum sawv ntxov, thaum lub metabolism tsis tau qeeb dua. Lub saj ntawm xws li cov khoom yog feem ntau nruab nrab nyob rau hauv kev sib piv nrog cov uas muaj yooj yim carbohydrates. Ntxiv nrog rau qhov tseeb tias carbohydrates raug faib ua txoj thiab yooj yim, kev faib tawm kuj yog qhov txawv los ntawm kev ntsuas glycemic. Rau kev noj zaub mov noj, cov khoom uas muaj nqi siab tsis haum, vim lawv sai sai mus rau hauv qabzib. Piv txwv, qhov chaw ntawm cov carbohydrates muaj xws li cov hmoov txhuv nplej siab, tab sis txij li thaum lawv pom tau hais tias muaj cov roj glycemic txaus, lawv tsis haum rau kev siv heev. Cov no suav nrog, piv txwv li, cov nplej txhu thiab cov qos yaj ywm.
Khoom noj khoom haus nplua nuj nyob rau hauv txoj kab carbohydrates yog suab nkaus xwb kom tig lub zog tsis xa nws mus rau hauv cov rog rog. Yuav kom tau ntau yam tshuaj yeeb dej caw, nws tseem ceeb heev rau koj noj zaub mov kom raug. Zaub tau pom zoo kom noj nqaij los yog ib nrab ci. Tsis tas li ntawd, nws yog ib qho tsim nyog los tswj cov khoom noj uas muaj noj ntau nrog carbohydrates. Muaj qee qhov kev txwv: rau 1 kg ntawm lub cev hnyav los ntawm ntau tshaj 4 g ntawm carbohydrates. Yog hais tias koj lub hom phiaj yog kom tshem tau cov nyhav tshaj, ces yuav tsum noj cov roj carbon monoxide kom tsawg. Yam tsawg kawg yog 50 g ib hnub twg. Hauv cov pluas hnyav, noj zaub mov nrog cov carbohydrates yuav ua rau muaj teeb meem loj nrog txoj hnyuv. Yog li, thiaj li yuav tau txais cov txiaj ntsim ntawm cov khoom no, nws yog qhov yuav tsum tau haus lawv kom zoo.