Muaj ob pawg ntsiab lus ntawm carbohydrates:
- Cov tib neeg yooj yim tseem hu ua carbohydrates sai. Lub npe no lawv tau txais vim qhov siab npaum li cas los ntawm lub cev. Kev siv ntawm lawv nyob rau hauv cov zaub mov provokes loj jumps nyob rau hauv theem ntawm qab zib nyob rau hauv cov ntshav. Ceev carbohydrates yuav tsum tsis txhob pub rau cov neeg uas muaj zog ntxiv hauv lub cev thiab kev pheej hmoo ntawm cov kab mob plawv. Tshem tawm cov kab yooj yim carbohydrates los ntawm kev noj haus rau puas tau nws tsis yooj yim, vim tias lawv tsis muaj peev xwm ua rau qaug zog thiab kev tiv thaiv ntawm kev ceev cov tshuaj tiv thaiv.
- Feem xyaw carbohydrates muaj hmoov txhuv nplej siab, fiber ntau thiab glycogen hauv lawv tus qauv. Txoj kev faib ntawm lub cev ntawm txoj kab carbohydrates yog nrog los ntawm lub zog ntau dua qhov nqi tshaj qhov sib cais ntawm cov kab yooj yim carbohydrates. Yog li, nws ntseeg hais tias kev siv cov complex carbohydrates tsis yog ib qho kev txaus ntshai rau cov neeg saib cov duab.
Yam khoom noj uas muaj tsawg tshaj plaws ntawm carbohydrates?
Cov ntsiab lus tsawg tshaj plaws ntawm carbohydrates nyob rau hauv cov khoom noj yog pom ntawm cov zaub. Cov zaub tshiab, txiv hmab txiv ntoo thiab cov zaub ntsuab muaj thaj tsam li 5 gram ntawm carbohydrates ib 100 g ntawm cov khoom. Kev soj ntsuam xyuas cov zaub mov qis-carbohydrate, nws raug nquahu kom muaj cov khoom noj khoom haus-mis nyuj - kefir, tsev cheese , curdled milk. Tsis tas li ntawd, cov ntsiab lus tsis tshua muaj carbohydrate yog pom hauv cov nqaij nruab deg. Nws yuav tsum tau sau tseg tias shellfish thiab dej hiav txwv suab tsis muaj roj nyob hauv lawv. Nqaij qaib fillet, cov nqaij nyuj nyug me thiab cov ntses hiav txwv muaj cov ntsiab lus tsawg tshaj plaws ntawm carbohydrate ntawm 0. 3-0.7%.
Xav txog ib daim ntawv teev cov khoom siv qis me ntsis:
- nqaij npuas, nqaij nyug, yaj (lub ntsiab lus ntshiab, steamed los yog rhaub tsis pub ntses thiab lwm yam) - 0%;
- kev ua si, nqaij qaib thiab luav rau ob peb - 0%;
- plawv thiab siab ntawm nqaij nyug - 0%;
- poultry nplooj siab - 1.5%;
- sausage khoom - 0.5, 2%;
- qe - 0.5%;
- ntses, cws, caviar - 0%;
- lobsters - 1%;
- qwj nplais - 5%;
- crabs - 2%;
- zucchini - 3.1%;
- celery (ntsuab ib feem) - 2.9%;
- cabbage, aubergine - 5.7%;
- nceb - 3.3%;
- asparagus, lettuce, spinach - 3.7%;
- txiv lws suav - 3.4%;
- Cucumbers - 3.6%;
- cabbage colour - 5%;
- tshis mis nyuj - 4.5%;
- nyuj cov kua mis - 4,8%;
- qaub nplaum 10% roj - 3.2%;
- Tsawg-rog tsev cheese - 1.8%;
- yoghurt (unsweetened) - 3.8%;
- curdled milk - 4.1%;
- brynza - 0%.
Nws yog ib qho tseem ceeb kom paub tias kev noj zaub mov uas tsuas yog cov khoom noj no xwb thiaj ua rau lub cev tsis muaj zog ntawm carbohydrates, thiab nws ua rau lub cev tsis zoo. Yog li, kev noj qab haus huv kom tsis muaj cov kab mob carbohydrate, koj yuav tsum tau nrog tus kws qhia noj haus uas tuaj yeem pleev xim rau cov khoom noj kom haum thiab ntsuas.