Tsis txhob hnov qab tias kev loj hlob thiab kev loj hlob ntawm lub cev peb xav tau ntau npaum li cas ntawm carbohydrates ib hnub. Txawm li cas los xij, yuav ua licas yog tias koj txiav txim siab mus noj zaub mov thiab txwv koj tus kheej rau txhua hom khoom noj uas ua rau muaj kev rog. Nyob rau hauv cov ntaub ntawv no, nws yog ib qhov tsim nyog los soj ntsuam cov cai ntawm carbohydrates ib hnub twg.
Yuav tsum muaj pes tsawg carbohydrates ib hnub twg?
Pib nrog, peb nco ntsoov tias tsis yog txhua tus carbohydrates yog sib npaug zos rau cov tib neeg. Yog li, cov neeg haus luam yeeb faib tag nrho cov carbohydrates rau hauv qhov yooj yim thiab cov sawv daws yuav. Thawj yog hu ua yoo mov, uas hais lus rau nws tus kheej. Cov kev muab kev pab cuam no sai sai ua rau cov ntshav, thaum lawv muaj tsawg kawg ntawm cov khoom noj haus. Thaum lub sij hawm tom kawg yog absorbed ntau ntev, tab sis qhov zoo thaj chaw rau lub cev coj tsis me ntsis. Nws muaj peb hom carbohydrate - fiber. Nws yog tsim nyog rau kev tu lub cev.
Kaw cov nqe lus nug ntawm qhov tsim nyog npaum li cas ntawm carbohydrates ib hnub, nws yog ib qho tseem ceeb teev hais tias tsuas yog ib qho tsawg kawg nkaus tau tso cai los ntawm tus kws qhia noj haus. Ib hnub yuav tsum tau txais tsawg kawg 50 gram ntawm carbohydrates. Qhov siab tshaj plaws volume yog tau los ntawm kev xam ntawm 2-3 grams carbohydrates ib kilogram ntawm xav cev lub cev. Tshawb lub ntim uas koj tau txais thaum nruab hnub yuav ua tau rau cov ntawv lo. Piv txwv li, rau ib pob ntawm cov khoom qab zib nws yog sau hais tias 100 g ntawm cov khoom muaj 90 g ntawm carbohydrates. Yog tias koj noj xwb 50 g ntawm cov khoom qab zib, feem ntau, koj yuav tau txais 45 g.
Yog tias koj xav txog qhov nyiaj ntawm carbohydrates pab pawg neeg xav tau ib hnub, ces, nws yog tsim nyog tau xaiv qhov cais tawm ntawm yooj yim carbohydrates los ntawm kev noj haus thiab hloov lawv nrog complex, piv txwv li, porridge thaum sawv ntxov. Qhov no yuav ua rau muaj kev kub ntxhov thiab lub zog rau kev kawm lossis lub cev lub cev. Tsom kwm txoj cai ntawm carbohydrates: peb noj txiv hmab txiv ntoo mus txog 5 teev tsaus ntuj, thiab porridge kom txog thaum 14.00. Tsuas yog nyob rau hauv rooj plaub no, tus noj yuav tsis muab tso rau hauv cov phaus ntxiv.