Dab tsi yog cov carbohydrates thiab nyob rau hauv cov khoom noj uas lawv muaj?

Txhua cov zaub mov ntawm cov keeb kwm organic muaj nyob rau hauv nws tus kheej xws li cov khoom noj khoom haus ua cov proteins, cov rog thiab carbohydrates. Yog xav paub seb cov carbohydrates yog dab tsi, koj yuav tsum xav txog tias lub plab zom ntawm cov vitamins thiab microelement nyob ntawm lawv, zoo li muab lub cev nrog lub zog.

Carbohydrates - nws yog dab tsi?

Carbohydrates hu rau qeb ntawm cov kab yooj yim thiab cov suab thaj, uas yog ib feem ntawm tag nrho cov nqaij ntawm tib neeg lub cev thiab tsiaj. Cov khoom no yog cov khoom siv loj tshaj "cov khoom siv hauv tsev" ntawm cov ntiaj chaw. Chemistry asserts tias cov cov tebchaw no muaj sia nyob rau ntawm cov txheej txheem ntawm photosynthesis. Nyob rau hauv feem ntau primant variant, carbohydrates metabolized los ntawm cov nroj tsuag. Kev nkag mus rau hauv lub cev los ntawm sab nraud, lawv tig mus ua lub zog ntshiab rau kev ua haujlwm ntawm txhua lub nruab nrog kabmob.

Cov dej num ntawm carbohydrates yog dab tsi?

Lub tswv yim ntawm kev ua yeeb yam pom zoo hais tias nws tus cwj pwm tseem ceeb yuav tsum raug xam tias yog lub zog. Ntxiv rau nws, cov kws tshawb fawb hu ua cov haujlwm ntawm carbohydrates li:

1. Lub tuam tsev - lawv ua hauj lwm raws li lub hauv paus rau lub tuam tsev cov qoob loo thiab kev ua neej nyob.
2. Kev tiv thaiv - yog tus tiv thaiv tawm tsam kev ua kom deforming ntawm sab nrauv thiab sab hauv.
3. Tiv Thaiv - khaws tas nrho cov khoom noj haus hauv lub cev.
4. Ntxawg - ua kom digestive kev nyob rau hauv cov hnyuv.
5. Tshuaj Anticoagulant - cov nyhuv ntawm cov ntshav coagulability thiab kev siv tshuaj tiv thaiv.

Oxidation ntawm 1 g ntawm carbohydrates tawm txog 20 kHz ntawm ntshiab zog. Nyob rau hauv ntau heev, lawv accumulate nyob rau hauv cov leeg nqaij thiab mob siab nyob rau hauv daim ntawv ntawm glycogen. Lub sij hawm so tom qab lub cev ua haujlwm, glycogen theem rov qab los ntawm cov kev pabcuam ntawm lub cev. Txhua yam ntawm cov haujlwm no, qhov tseeb cov carbohydrates tau pom tau hais ntawm qhov tseeb hais tias tag nrho cov npe ntawm cov khoom tseem ceeb nkag tau rau hauv lub cev:

• hmoov txhuv nplej siab;
• piam thaj;
• heparin;
• chitin;
• fructose;
• deoxyribose.

Cov txiaj ntsig ntawm carbohydrates

Yuav luag ib nrab ntawm tag nrho cov khoom uas poob thaum lub sijhawm hauv tib neeg lub cev yog cov carbohydrates. Lawv tsis muaj peev xwm noj zaub mov tam sim ntawd cuam tshuam rau kev noj qab nyob zoo: qhov ua haujlwm ntawm lub plawv mob puas cuam tshuam, metabolism hauv kev qeeb qeeb, lub hlwb tsis ua haujlwm. Lub ntsiab tseem ceeb ntawm cov khoom siv yog:

1. Kev npaj muaj zog . Txhua yam kev ua si, xws li taug kev lossis txhuam hniav, yuav tsum siv zog. Carbohydrates muaj qabzib, uas rhuav tshem hauv cov plab zom rau hauv hmoov txhuv nplej siab thiab qab zib. Cov tshuaj no muaj cov tshuaj insulin, uas yuav nqus tau rau hauv cov ntshav hauv qhov xuab moos. Paub tias cov carbohydrates uas pab tau, koj tuaj yeem tswj cov theem hauv cov ntshav qab zib mellitus;
2. Sib ntaus kab mob los ntawm cov kab mob metabolic . Khoom noj khoom haus nrog carbohydrate fibers yog ib hom "tiv thaiv" rau cov neeg uas raug yuam kom nyob nrog hom 2 mob ntshav qab zib , siab siab, lossis ntau theem ntawm kev rog. Qhov kev noj haus ntawm lawv lub hauv paus stabilizes ntshav siab thiab normalizes lub plawv atherosclerosis;
3. Kev hnyav tswj . To taub qhov carbohydrates yog, koj tuaj yeem paub tswj koj tus kheej qhov hnyav thaum hloov daim ntawv teev cov khoom noj. Los ntawm cov carbohydrates tsis tuaj yeem tag pov tseg thaum poob qhov nyhav, yog qhov kev tuav pov hwm ntev mus los ntawm qhov kev tshwm sim tiav. Cov khoom noj qoob loo tag nrho ua rau lub cev nqus muaj roj hauv lub cev;
4. Txhim khu koj qhov mus ob peb vas . Cov kev tshawb fawb tau tshawb xyuas tias kev siv cov khoom muaj nqis hauv cov carbohydrates ua rau kom muaj cov kab mob serotonin ntau lawm, muaj kev noj qab haus huv thiab kev zoo siab. Cov neeg uas noj cov zaub mov uas tsis muaj peev xwm ua tau rau cov tshuaj no muaj kev nyuab siab, ntxhov siab thiab kev chim siab.

Ua mob rau cov carbohydrates

Qhov loj ua rau cov zaub mov tuaj yeem yog overeating, uas muaj qhov tsis zoo ntawm lub cev. Thaum lub cev puv lub txiaj ntsig thiab muaj ntau tshaj, cov kev hloov ntawm carbohydrates rau hauv cov rog, tso rau ntawm lub duav, sab thiab pob zeb pib. Kev poob ntawm cov nqaijrog thiab nqaijrog yog qhov nyuaj dua li carbohydrates vim yog lawv cov qab qab. Carbohydrates muaj nplua nuj nyob rau hauv cov khoom qab zib, qhob noom xim kasfes, khoom noj, khoom qab zib, dej qab zib. Cov khoom uas koj xav tau kom zoo siab thaum muaj kev nyuab siab, noj zaub mov nruj lossis hmo ntuj tshaib plab.

Carbohydrates, uas yog ib qho kev txaus ntshai rau kev noj qab haus huv, raug hu ua kom zoo. Lawv tsis ua lub zog "npib lub thawv" ntawm ib tug neeg, tab sis muab tshem tawm, thaum lawv tus kheej ua rog. Refined digestible carbohydrates yog cov khoom tsim tawm, thiab yog li ntawd tsis ua zoo. Muaj fermentation thiab purification deprived lub fiber ntawm tag nrho cov txheej ntawm kab kawm. Refined sugars yog heev concentrated: qhov no piav txog lawv cov chaw nrog manufacturers ntawm chocolate tuav, qos yaj ywm thiab chips.

Yooj yim thiab complex carbohydrates

Tag nrho cov organic organic yuav muab faib ua ob pawg: yooj yim thiab complex carbohydrates . Lawv muaj qhov txawv txav ntawm kev tswj ntawm lub cev hlwb thiab tshuaj muaj pes tsawg leeg. Yooj yim carbohydrates (feem ntau ntawm cov uas yog refined) ua txhaum rau hauv 1-2 monosaccharides - qhov no yog txheej txheem ntawm lawv cov kev sib cais. Ceev thiab qeeb carbohydrates (lawv yog hu ua complex) yog sib txawv ntawm txhua tus: qhov tom kawg ntawm 3 los sis ntau dua monosaccharides, uas tso cai rau lawv mus zom rau ib lub sij hawm ntev thiab sai sai mus rau hauv lub hlwb.

Yooj yim carbohydrates

Yooj yim carbohydrates ua zoo ib yam li caffeine: lub zog uas tau muab dua los ntawm lawv yog absorbed sai sai los ntawm lub cev, tab sis nws yuav siv sij hawm ib lub sij hawm. Lawv cov insidious, vim lawv muaj qab zib sai sai, uas sharply nce qab zib nyob rau hauv cov kev kuaj ntshav. Lub teeb lub carbohydrates nrog kev siv ntau ua rau kev tsis txaus siab ntawm qab zib thiab ua rau kom muaj kev rog thiab mob ntshav qab zib. Yog li, koj yuav tsum tsis txhob noj cov zaub mov nram qab no:

• ntim cov kua;
• starchy txiv hmab txiv ntoo (papaya, txiv tsawb);
• pob kws thiab qos yaj ywm starch;
• khoom noj txom ncauj;
• pasta los ntawm cov hom mos mos sib txawv;
• instant porridges;
• bakery khoom los ntawm hmoov zoo.

Dab tsi yog qhov nyuaj carbohydrates?

Ntev carbohydrates los yog cov khoom noj muaj zog cia koj noj ntau dua los ntawm kev txuag lub zog hauv lub cev, yog li lawv yog tus neeg zoo tshaj plaws ntawm kev noj haus, tshwj xeeb tshaj yog tias nws yog tswj kev sib ntaus ntau tshaj qhov nyhav. Lawv muaj qis glycemic index , uas yog ntsuas los ntawm cov nqi ntawm kev siv tshuaj ntawm carbohydrate hauv hlwb. Ntawm qhov ntsuas GI ntawm 0 mus rau 100, cov txiaj ntsig carbohydrates tsis tuaj yeem sau ntau tshaj 50 units. Noj cov zaub mov, uas yog ib feem ntawm qhov txheej txheem no, yog rau txhua tus neeg uas muaj rog.

Ua ke carbohydrates tuaj yeem pom muaj nyob hauv:

• taum;
• cereals;
• tag nrho cov qhob cij;
• macaroni los ntawm whole wheat;
• zaub (tswb peppers, dos, zucchini, lettuce, spinach, avocado, ntsuab taum, txhua hom ntawm qhwv);
• txiv hmab txiv ntoo, qis rau hauv qab zib (pears, txiv apples, grapefruits, txiv kab ntxwv, txiv hmab txiv ntoo, txiv duaj);
• greenery.

Qhov twg yog qhov carbohydrates?

Txhua tus neeg raug kev txom nyem ntawm kev tshaib kev nqhis thiab ceev ceev, yuav tsum paub tias cov carbohydrates twg thiaj li raug nyab xeeb. Cov khoom no muaj ntau tus yam ntxwv, los ntawm qhov uas lawv tuaj yeem pom qhov txawv ntawm ntau yam khoom zoo sib xws:

• organic muaj pes tsawg leeg tsis GMOs thiab saj enhancers;
• tsawg theem ntawm gluten thiab lwm yam khoom xyaw allergenic;
• tsis tuaj yeem ua rau kev kho mob;
• txee lub neej, sib thooj rau cov tswv yim muaj tseeb txog cov khoom noj khoom haus natural.

Khoom muaj carbohydrates

Txhawm rau pom lub tebchaw kom zoo, nws yog ib qhov tsim nyog yuav tsum tau kawm ua ntej cov npe khoom uas muaj cov ntsiab lus qis gllycemic. Cov khoom noj muaj roj hauv cov carbohydrates muaj nyob rau hauv ib lub rooj tshwj xeeb uas tau tsim thiab pom zoo los ntawm cov nutritionists. Ntawm lawv, nws yog worthwhile los qhia cov uas xav tias yog tib neeg tsim nyog tshaj plaws:

1. Zaub thiab txiv hmab txiv ntoo. Watermelons, raspberries, blueberries, pears thiab plums muaj ntau ntawm kev noj haus fiber, dej thiab txoj kev qab zib. Cov txiv hmab txiv ntoo khaws cia txiv hmab txiv ntoo khaws tib yam khoom, yog hais tias cov suab thaj tsis ntxiv rau lawv thaum lub sijhawm ua haujlwm.
2. Tag nrho cov nplej . Qhov no yog qhov kev xaiv zoo tshaj plaws rau cov neeg uas tsis tuaj yeem nyob ib hnub tsis tau ci, tab sis ntshai tsam siv cov calorie ntau ntau. Lawv muaj cov zinc, selenium thiab magnesium, uas yog ib qho kom zoo dua.
3. Taum kab lis kev cai . Taum, taum mog, chickpeas thiab lentils yog cov paj ntawm cov protein ntau. Paub txog qhov carbohydrates yog dab tsi thiab tseem ceeb npaum li cas nws yog los ua ke nrog cov nqaijrog, ncaws pob lean le on taum ua ntej txoj kev sib tw.
4. Khoom siv mis nyuj muaj roj tsawg .

Koj xav tau pes tsawg carbs?

Txhua tus neeg xav tau kev pab yuav tsum nyob ntawm seb lub siab puas ntawm tus neeg lub neej. Cov cai ntawm carbohydrates ib hnub twg rau cov neeg uas tsis muaj kev ua haujlwm thiab nrog rau lub cev muaj zog ua haujlwm txawv. Yog tias cov neeg ncaws pob siv sijhawm li ntawm 3000 Kcal, ces cov thawj tswj hwm ua haujlwm tiv thaiv ib pawg kilograms ntxiv tsis pub tshaj 1500 Kcal. Cov lus pom zoo noj cov kws kho mob muab rau kev noj cov zaub mov raws li nram no: 45-65% ntawm cov khoom noj yuav tsum muaj cov complex carbohydrates.

Carbohydrates rau ncaws pob

Cov neeg uas pheej ua mob hnyav ua si yuav tsum tau soj ntsuam cov zaub mov noj, cov khoom noj txom ncauj thiab cov calorie ntau ntau. Qee leej paub tias cov carbohydrates ua ntej kev ua haujlwm yog siv los tsim kom muaj kev sim, tab sis pom zoo rau kev sim nrog kev thim ntawm lawv. Muaj ib qho kev xav tsis zoo rau qhov kev txiav txim siab ntawm cov keeb no ua ib txoj hauv kev ua rau lub cev hlawv ntau roj, uas yog ib qho tseem ceeb ntawm lub zog thaum muaj xwm ceev.

Ntawv pov thawj tias qhov kev xav no yog absurd, yog lub tswv yim ntawm kev ua cov khoom tau los ntawm cov khoom noj. Feem ntau cov carbohydrates khaws lub zog ntev, thiab cov rog yog yooj yim: lawv maj mam hloov ua roj rau cov leeg thiab mob ceev nrooj, ua rau lub cev tsis zoo thiab xav tau ib qho khoom noj tshiab. Nutritionists muaj peev xwm ntseeg tias carbohydrates xws li glycogen thiab fiber ua haujlwm zoo nyob rau hauv cov complex nrog cov rog yog tias lawv noj rau hauv cov khoom noj.

Carbohydrates rau cov leeg mob

Kev txhim kho ntawm cov kws tshuaj pom txog kev tshawb fawb ntawm lub zog qhov khoom ntawm cov khoom - yog li, los ntawm kev sib xyaw ntawm carbohydrates thiab cov rog, pyruvate los yog pyruvic acid raug rho tawm. Nws qhov kom zoo dua yog tias nws yog siv thaum lub caij kis las ua si thiab tsis nyob hauv lub cev tom qab lawv ua tiav. Pyruvates raws li carbohydrates tom qab kev cob qhia, raug txais nrog lub hom phiaj:

• txo cov calorie ntsiab lus ntawm kev noj haus txhua hnub;
• kev sib ntaus tawm tsam rog siab dystrophy;
• tswj kev tiv thaiv kab mob ntshav qab zib zoo;
• stimulation ntawm tseem ceeb ua si rau lub hauv paus ntsiab lus ntawm lub zog qaug zog.