Carbohydrate cov khoom noj yog cov zaub mov qab tshaj plaws hauv ntiaj teb. Thiab qhov no yooj yim piav qhia los ntawm kev tshawb pom kev pom - peb lub hlwb yog tus neeg tseem ceeb ntawm qabzib, thiab sai li sai tau thaum peb noj tej yam qab zib, hmoov nplej, moj, nws zoo txaus txhua hom hormones ntawm kev zoo siab. Yog hais tias nws tsis yog rau pancreatic hem thiab tshaj qhov ceeb thawj , peb yuav noj tsuas carbohydrates kom tas li muaj ib tug txaus siab lub hlwb.
Nqe Lus Nug: koj lub hlwb puas yuav xav li cas yog tias koj tsis pub nws zoo siab rau lub lim tiam no?
Cia peb sim daws qhov teeb meem no, xam pom cov zaub mov zoo ntawm kev noj zaubmov carbohydrate rau ib lub lim tiam.
Ntsiab Cai
Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj zaubmov rau ib lub limtiam yog qhov ua tiav ntawm cov carbohydrates. Ua tib zoo tshaj, rau koj txoj kev nplij siab, qhov no hu ua kev txwv. Txawm li cas los xij, peb nco ntsoov tias kev noj haus yog ib qho 60% feem pua ntawm cov carbohydrates. Peb ntawm cov khoom noj uas tsis yog-carbohydrate yuav haus tsis ntau tshaj 250 kcal. Nws hloov tawm, es tsis txhob 60%, carbohydrates yuav ua rau peb cov khoom noj 12.5% tsawg dua (qhia tias cov ntsiab lus ntawm cov khoom noj yog 2000 kcal). Ib qho txawv txav!
Tam sim no txog lub qab ntxiag - koj muaj peev xwm yuav luag tsis tswj lub kom tsawg ntawm proteins, haus lawv yuav luag li ntau npaum li tus ntsuj plig xav. Yog li, kev noj haus ntawm carbohydrate noj khoom haus muaj 60-70% ntawm cov nqaijrog (hauv kev ntsuas kom noj qab haus huv, 25% ntawm cov calorie ntau npaum li cas rau cov proteins).
Nrog cov rog koj tuaj yeem tsis mess ib ncig. Xaiv cov proteins uas muaj cov rog, tab sis tsis yog cov rog feem ntau.
Nws yog ib qho tseem ceeb uas lub ntsiab ntawm cov khoom noj no tsis tsim nyog.
Tsis tas li ntawd:
- pes tsawg tus pluas noj - 5-6 tauj ib hnub;
- dej noj - 2 liters;
- dej tom qab noj mov - tsis dhau 30 feeb;
- cov khoom noj ua ntej mus pw - rau 2-3 teev.
Cov zaub mov ntawm carbohydrate noj cov zaub mov no feem ntau yog siv rau qhov poob ntawm cov neeg ua haujlwm ncaws pob. Tiam sis, lawv hu nws ziab - tshem tawm cov roj ntsha rog thiab lub npuaj ziab tawm ntawm lub pob nyem. Txawm li cas los xij, thaum cov neeg tuaj koom kev sib tw noj khoom haus zoo li no, lawv tus mob tau saib xyuas los ntawm cov kws kho mob thiab cov kws kho mob, uas ua kom tsis zoo rau kev noj qab haus huv.
Ntawv qhia zaub mov
Kev noj haus carbohydrate, ntawm chav kawm, excludes txhua yam qab zib, hmoov nplej, txiv mab txiv ntoo, cereal, taum.
Namely:
- zaub txhuam npu - carrots, beets, pob kws, qos yaj ywm, thiab lwm yam.;
- Sweeteners - yog siv hauv cov khoom "tsis muaj qab zib";
- kev noj haus thiab tsis muaj rog - cov "zaub mov" uas tau ua tau, ua tsaug rau kev siv cov hmoov txhuv nplej siab, tsis yog lub hauv paus chiv keeb tshaj plaws;
- cawv;
- txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo (nrog rau thiab tshiab) - alas, ntau ntau qab zib;
- cov khoom uas muaj cov khoom ua qoob loo - piv txwv, cov zaub mov khov thiab cov khoom ua tiav ib nrab yog ua tiav nrog cov carbohydrate additives.
Dab tsi raug tso cai thiab txais tos?
Tom qab tag nrho cov lus saum toj no, qee cov yuav muaj lus nug - koj tuaj yeem noj cov zaub mov uas tsis yog carbohydrate. Peb teb tias:
- nqaij;
- ntses;
- by-products;
- qe;
- nqaij nruab deg;
- cheese, tsev cheese;
- yogurts tsis muaj additives, kefir, qaub cream, mis;
- Ceev: cedar, almonds , walnuts, sunflower noob, taub;
- qaub txiv hmab txiv ntoo: ntsuab apples, cranberries, currants;
- nplooj cov nplooj.
Qhov xwm txheej yog dab tsi?
Peb pib nrog lub fact tias koj lub paj hlwb yuav tsis qab qab zib tsis muaj qab zib (thov txim rau cov tautology).
Peb lub cev tau tshem ntawm qhov hnyav vim qhov tseeb tias nws ceases tau txais cov khoom yooj yim tshaj plaws digestible - carbohydrates. Nrog ib qho nyiaj tsawg, nws yuav tsum tau faib nws tus kheej reserves.
Alas, qhov zom cov zaub mov no ntev tshaj lub hlwb tau them taus. Npaj rau qhov tseeb tias thaum lub sijhawm noj zaub mov tsis zoo, koj yuav nco ntsoov ua haujlwm, nco ntsoov, mloog siab, thiab txhua yam kev sib txuas nrog lub hlwb yuav tsis zoo.