Carbohydrates yog ib chav kawm loj ntawm cov tebchaw, thiab lub zog ntawm lub cev rau lub cev. Carbohydrates yog qhov tsim nyog rau cov metabolism hauv ib txwm, lawv tau koom tes nrog ntau hom tshuaj hormones, cov roj ntsha thiab lwm yam hauv lub cev. Rau kev noj zaub mov kom zoo, koj yuav tsum paub txog dab tsi cov zaub mov muaj feem xyuam rau carbohydrates, thiab tseem muaj peev xwm paub qhov txawv ntawm cov kab yooj yim thiab complex carbohydrates.
Yuav ua li cas kev txhawj xeeb yooj yim carbohydrates?
Yooj yim, lossis ceev carbohydrates - qhov no yog sucrose, fructose thiab qabzib. Cov khoom uas muaj ntau yam yooj yim carbohydrates ua rau ntau cov tshuaj insulin ntau lawm thiab ua rau cov txheej txheem cov roj tso tawm. Yog vim li cas thiaj yooj yim carbohydrates raug pom zoo kom muab tshem tawm thaum noj cov zaub mov.
Txawm li cas los, qabzib yog qhov tsim nyog rau lub cev rau cov metabolism hauv cev thiab lub hlwb ua haujlwm. Nws yog ntshaw kom haus nws nyob rau hauv tsim nyog qhov ntau, tab sis nws yog pom tsuas yog nyob rau hauv berries thiab txiv hmab txiv ntoo, champions rau tus nqi ntawm cov piam thaj yog Cherry, watermelon, raspberry, taub dag, grapes.
Fructose kuj muaj nyob hauv cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Nws yog ntau tshaj Sweet, yog li ntawd, los ntawm kev hloov piam thaj nrog fructose, koj yuav txo tag nrho cov calorie ntsiab lus ntawm khoom qab zib siv. Tsis tas li ntawd, fructose tsis ua ib qho ntse dhia hauv insulin ntau ntau, yog li nws pom zoo rau cov ntshav qab zib es tsis txhob qab zib.
Sucrose yog qhov feem xyuam tsis zoo ntawm carbohydrate. Nws yog sai sai tu nrho thiab muab cia rau hauv roj hlwb. Muaj cov kua nplaum nyob rau hauv confectionery, qab zib qab zib, dej khov, thiab tseem nyob hauv cov qoob loo, txiv duaj, txiv lws suav, carrots, tangerines, thiab lwm yam.
Yuav ua li cas kev txhawj xeeb txog cov kab mob carbohydrates?
Ua zis, los sis qeeb carbohydrates yog starch, pectins, fiber ntau, glycogen. Nyob rau hauv cov khoom ntawm carbohydrates, lub cev siv nyiaj ntau ntau zog, lawv nkag mus rau cov ntshav piv txwv thiab me me, yog li ntawd lawv tsim kev xav ntawm kev ua tsis ncaj thiab tsis ua rau lub cev tsis muaj zog hauv insulin.
Muaj cov kab carbohydrates hauv feem ntau cov cereals, taum, ceev. Cov txiv hmab txiv ntoo thiab zaub feem ntau hais txog kev yooj yim thiab txoj kab carbohydrates.
Lub tswv yim rau kev noj zaub mov zoo
Nutritionists tsis pom zoo kom tshem tawm cov carbohydrates los ntawm kev noj haus. Lawm, yooj yim carbohydrates yuav tsum raug txwv, thiab nyuaj rau siv thaum sawv ntxov. Yog tias koj tsis paub tias cov khoom noj puas muaj cov carbohydrates, koj tuaj yeem xa mus rau cov ntxhuav uas qhia tias cov khoom noj tau zoo li cas.
Hauv cov khoom noj txhua hnub, cov khoom noj carbohydrate yuav tsum yog li ntawm 400-500 g. Yog tias koj pom kev noj haus - haus kom tsawg kawg 100 gram ntawm cov khoom noj uas muaj qeeb carbohydrates txhua hnub.