Carbohydrates yog ib qho tseem ceeb ntawm kev noj cov tib neeg. Lawv muab lub cev nrog lub zog, rau kev tswj cov haujlwm tseem ceeb hauv nws, ob leeg lub cev thiab kev txawj ntse. Txawm li cas los xij, tus puav pheej no tseem muaj ob tog: peb cov calorie uas tsis tau kho los ntawm carbohydrates yog muab los ntawm peb cov kab mob kev saib xyuas ntawm ob sab hauv daim ntawv ntawm cov quav roj. Yog vim li ntawd, nws yog ib qho tseem ceeb rau tus neeg uas ua raws li nws kev noj qab haus huv thiab daim duab kom paub tias yam khoom noj twg muaj carbohydrates thiab lawv txawv li cas.
Yoojyim carbohydrates
Nws paub tias ncuav mog qab zib, ncuav mog qab zib, muesli, chips, khoom qab zib thiab lwm yam khoom qab ntxiag yog feem ntau yog poob rau hauv "stop list" ntawm cov zaub mov noj qab nyob zoo. Nws yooj yim: lawv yog cov khoom muaj ntau cov kab mob carbohydrates: monosaccharides thiab disaccharides. Nyob rau hauv lwm yam lus, lawv muaj qab zib thiab starch nyob rau hauv loj qhov ntau. Cov khoom zoo li no tau ceev nrooj heev thiab ua kom muaj kev ntxhov siab ntxiv nyob rau hauv cov theem ntawm cov ntshav qab zib, uas yog thaum lem ua rau cov tshuaj tawm ntawm insulin. Txij lub sij hawm, qhov no muaj cov nyhuv txawv: cov suab thaj yuav poob qis dua qub. Qhov no yuav qhia lub teeb liab rau cov chaw hauv lub hlwb uas lub plab yog tas, thiab koj yuav tsum tau kho koj tus kheej sai sai. Lub hlwb yuav teb tam sim ntawd thiab tam sim ntawd thov khoom muaj ceev carbohydrates vim nws nco txog lawv ua ib qho zoo heev ntawm kev ceev ceev. Xws li tus txheej txheem yuav zoo li lub voj vwm thiab inevitably ua rau kev rog, kev loj hlob ntawm cov ntshav qab zib thiab lub depletion ntawm cov leeg pawg.
Yoojyim, lossis, raws li lawv raug hu - yooj yim carbohydrates yog khaws cia tib txoj hauv ib co txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab zib ntab. Tab sis cov khoom noj no tseem muaj nuj nqis rau cov vitamins thiab kab kawm. Yog li, yog tias koj hloov lawv cov khoom qab zib muaj teeb meem, koj tau txais ib qho txiaj ntsim zoo, vim tias lawv kuj yog cov cua qub qab.
Qeeb carbohydrates
Txhua yam uas tau hais txog kev yooj yim carbohydrates tsis siv rau lwm pab pawg - polysaccharides los sis qeeb carbohydrates. Lub hauv paus ntsiab lus ntawm lawv qhov kev txiav txim yog tias cov khoom uas muaj qeeb carbohydrates yog absorbed los ntawm lub cev maj mam li siv zog. Yog li, lawv tsis ua rau cov tshuaj insulin tso rau hauv cov ntshav thiab muab tso rau hauv daim ntawv ntawm cov khw muag roj. Qeeb carbohydrates feem ntau hu ua complex vim tias lawv cov qauv molecular. Dietitians thoob plaws lub ntiaj teb hais txog kev noj cov complex carbohydrates, vim nrog lawv txhua cov vitamins thiab minerals uas tsim nyog rau ib tug neeg tuaj rau hauv lub cev. Tsis tas li ntawd, lawv muaj fiber ntau, uas tsis yog txhij txhua nyob rau hauv txoj hnyuv, tab sis nws cuam tshuam rau nws txoj haujlwm. Khoom muaj complex carbohydrates:
- cereal thiab cereals;
- taum (taum, lentils , peas, thiab lwm yam);
- macaroni los ntawm cov hom mob nplej;
- zaub (tswb peppers, taum ntsuab, zucchini, tag nrho cov hom ntawm cabbage);
- zaub thiab zaub;
- txiv hmab txiv ntoo (pear, kua, txiv kab ntxwv qaub).
Ib co zaub, piv txwv li carrots thiab beets muaj ib qho teeb meem ntawm ntau qhov teeb meem. Nyob rau hauv ib tes, lawv muaj suab thaj, nyob rau lwm yam - lawv yog ib qho zoo heev ntawm cov vitamins thiab fiber. Ib qho teeb meem zoo xws li cov hmoov txhuv nplej siab-cov qos yaj ywm, cov pob kws, thiab lwm yam abusing lawv tuaj yeem ua rau kom hnyav dua, tab sis nws tsis tsim nyog muab zaub. Nws yog txaus kom muaj lawv cov zaub mov noj txhua lub sijhawm - tsis pub tshaj 1-2 zaug hauv ib lub lim tiam.
Muaj cov khoom noj uas muaj tsawg tus carbohydrates. Cov no suav nrog:
- cov khoom ntawm cov tsiaj txhu (nqaij thiab mis nyuj);
- ib co zaub: cucumbers, radishes, txiv lws suav thiab lettuce;
- nceb noj;
- nqaij nruab deg (nrog rau lwm qhov dej hiav txwv).
Tsis muaj carbohydrates nyob hauv dej txhua. Tib yam li tshuaj yej thiab kas fes, yog tias koj haus lawv tsis muaj suab thaj. Tiam sis ntawm cov kua txiv hmab txiv ntoo, kua txiv siv dej qab zib thiab milkshakes nws zoo dua nyob deb: qhov ceev cov carbohydrates nyob hauv lawv mus tawm ntawm qhov ntsuas (ib feem yuav muaj ib nrab hnub ntawm tus neeg laus).
Thaum xaus, peb tuaj yeem hais tias thaum xaiv cov khoom hauv lub tsev muag khoom, koj yuav tsum ua tib zoo kawm lawv lub hnab, tshwj xeeb tshaj yog rau cov qab zib thiab cov hmoov txhuv nplej siab. Nws yog qhov zoo dua los muab qhov preference rau cov khoom ntuj tsim nyog uas koj xav tau los npaj koj tus kheej. Li ntawd, koj tuaj yeem tsis txhob siv cov pliaj chiv carbohydrates.