Qeeb carbohydrates: cov npe khoom thiab tus nqi

Cov roj carbohydrates yog qhov ua kom lub zog ntawm lub cev. Physiologically, ib tug neeg yog li tau teem tseg tias lawv tsim nyog rau kev tawm dag zog, lub hlwb. Nrog rau kev ua kom ntau, lawv cov tsiaj tsis muaj tseeb yuav raug hloov mus rau cov khw muag khoom muaj roj.

Nrog tas li tsis txaus, ib qho kev ua txhaum ntawm cov txheej txheem metabolic pib, tab sis tsis yog txhua tus puav leej muaj txiaj ntsig zoo ib yam.

Lub ntsiab carbohydrates ntawm cov zaub mov yog cov suab thaj ntau hu ua polysaccharides, uas suav nrog glycogen thiab hmoov txhuv nplej siab, muaj ntau qhov seem ntawm cov suab thaj yooj yim, thiab monosaccharides (qabzib, fructose). Nws muaj ob lub ntsiab hom carbohydrates:

1. Qha (yooj yim) carbohydrates. Tus nqi ntawm cleavage thiab nqus tau yog siab dua.
2. Qeeb (ua kom hnyav) carbohydrates muaj cov qauv txheej txheem, yog li siv sijhawm ntau dua ntawm kev nqus, cov ntshav qab zib cov qib tseem nyob, tsis tas cia li poob qis.

Cov khoom noj tau yooj yim lossis yuag

Muaj ntau yam tshuaj tau rau pawg no: qabzib, maltose, lactose, fructose, sucrose. Lawv muaj nyob hauv zaub, mis, txiv hmab txiv ntoo, qab zib. Cov khoom noj sai tshaj plaws muaj xws li cov piam thaj thiab fructose.

1. Cauj nws yog tus cwj pwm tsis tu ncua nyob rau hauv cov ntshav, nws muab cov khoom noj khoom haus ntawm tes, nws txoj kev nqus nws pib sai li sai tau tom qab zaub mov nkag mus rau qhov ncauj kab noj hniav. Thaum txiav tawm rau hauv cov ntshav, nws pib zais cov kua dej rau cov ntshav qab zib kom tsawg. Qhov tshwm sim yog kev hloov pauv sai ntawm nws ntau. Cov tsheb nrawm zoo li no ua rau lub siab tshaib plab, tuaj yeem ua rau nkees nkees, nkees nkees.
2. FructoseCov. Feem ntau ntawm nws yog nyob rau hauv cov txiv hmab txiv ntoo qab zib, ib feem ntawm nws ua tiav hauv daim siab rau hauv qabzib.
3. LactoseCov. Muaj rau hauv tag nrho cov khoom noj siv mis.
4. Sucrose. Muaj cov piam thaj thiab fructose. Kev hlub ntawm qab zib, uas yog 95% ntawm no carbohydrate, tuaj yeem muaj qhov tsis zoo ntawm daim duab.
5. Mej xeev. Cov khoom tseem ceeb yog npias, zib ntab.

Complex (qeeb) carbohydrates

Muaj nyob hauv zaub thiab nqaij noj. Cov no suav nrog glycogen, fiber ntau, hmoov txhuv nplej siab. Pub rau lub sijhawm ntev kom ua tiav lub zog ntawm lub cev. Tom qab lawv, zoo nkaus li lub sijhawm ntev dua.

1. Hmoov txhuv nplej siab - lub ntsiab carbohydrate nyob rau hauv tib neeg kev noj haus. Muaj nyob hauv qos yaj ywm, nplej zom, cereals, legumes, qhob cij.
2. Cov tshuaj Ballast (fiber, pectin). Lub hauv paus tseem ceeb yog zaub thiab txiv hmab txiv ntoo, hauv cov khoom me me uas pom hauv khoom noj muaj haus. Lawv tsis tuaj yeem yoog, tab sis tsim nyog rau txoj hnyuv kom ua haujlwm, tsim kom zoo nkaus li ntawm satiety.
3. Glycogen Nws cov khoom siv yog nqaij thiab daim siab.

Kev noj qab haus huv carbohydrates

Kev ua haujlwm ntawm lub cev tsis yooj yim yog tsis tuaj yeem tsis noj cov txiaj ntsig, vim tias lawv yog lub zog siv hluav taws xob.

Tshaj dhau qhov ua rau lub cev hnyav tuaj. Tsis yog txhua txhua carbohydrates yog qhov sib npaug zoo. Cov khoom noj uas muaj cov tshuaj fiber ntau thiab ntxiv rau hauv carbohydrates yog qhov tseem ceeb. Cov no suav nrog txhua zaub, txiv hmab txiv ntoo, cereals.

1. Yog tias kev noj haus muaj ntau yam qab zib, bakery thiab lwm yam khoom noj zaub mov uas muaj calorie ntau, tom qab ntawd cov khoom noj carbohydrates ntau sai rau hauv lub cev ib zaug. Tom qab ntawd cov ntshav qab zib cov ntshav nce siab, uas poob sai sai thiab zoo nkaus li muaj kev tshaib plab. Calories tsis zoo ua rau lub cev muaj roj ntau ntau.
2. Yog hais tias koj noj cov khoom noj muaj cov carbohydrates txoj uas tau nqus rau ib lub sijhawm ntev, tom qab ntawv cov zaub mov zoo li ntawd yuav txhawb lub cev kom ntev. Ua tsaug rau lawv, koj tuaj yeem txo cov calories kom tsis muaj kev tshaib plab.

Nws yog tsis yooj yim sua kom pov tseg cov carbohydrates, tab sis nws yog qhov zoo dua los xaiv cov khoom uas lawv muaj nyob hauv daim foos.

Kev nqus ntawm cov roj sai sai ua rau qhov kev xav ua kom tsis muaj kev tshaib plab thiab muaj lub siab xav ua kom muaj lub siab nqig, thaum cov qeeb maj mam khaws cov kev xav ntawm ntev mus ntev.

4 Lus

Txhua yam sau cia kom raug.Tiag tiag cov carbohydrates qeeb yog qhov zoo vim tias lawv cov suab thaj theem tsis nce siab. Kuv tseem tuaj yeem muab tswv yim: yog tias koj tsis paub tias koj cov khoom yog dab tsi - nrog cov roj nyeem kom ceev lossis qeeb, saib ntawm glycemic index table!
Qhov siab dua ntawm qhov ntsuas no, qhov nrawm ntawm cov roj carbohydrates hauv cov khoom no. Kuv sim xaiv cov khoom muaj qhov ntsuas tsis siab dua 40.

Peb lub cev xav tau ob qho sai thiab qeeb carbohydrates. Tom qab noj cov carbohydrates ceev - ib yam dab tsi qab zib, hmoov txhuv nplej siab, koj yuav xav noj sai heev. Yog tias koj noj cov carbohydrates ua zaub mov, ces qhov kev xav ntawm kev tshaib plab yuav tsis tshwm sim ntev dua, tab sis koj tsis tuaj yeem mus deb nrog lawv. Peb lub cev zom lawv ntev dua. Thiab tsis muaj xwm txheej dab tsi koj yuav tsum tshaj- qhov no cuam tshuam tsis zoo rau tus neeg thiab tus tib neeg txoj kev noj qab haus huv. Txais cov khoom noj carbohydrates ua zaub mov, nws yog qhov yuav tsum tau muab lawv txoj hauv kev tawm ntawm kev ua haujlwm me, ua kom lub zog ua qee yam kev ua haujlwm, txwv tsis pub nws yuav tag nrho mus rau hauv cov ntaub so ntswg adipose, thiab sib ntaus sib tua nws nyuaj heev dua li kev tswj hwm koj li kev noj haus.

Kuv tsis tau paub tias cov roj (carbohydrates) tau muab faib ua sai thiab qeeb. Tam sim no kuv yuav ceev faj txog cov khoom uas kuv noj. Ua ntej, Kuv xyov tsis xav txog kev yoo mov noj txhua, Kuv noj txhua yam hauv kab thiab tsis muaj roj. Tab sis sijhawm dhau mus thiab ntau xyoo siv lawv tus nqi. Nws yog lub sijhawm los pib ua tib zoo saib xyuas seb koj noj dab tsi, tsis li ntawd koj tsis xav kom zoo li qhov nruab nrab Asmeskas thaum hnub nyoog 40. Kuv pom tau hais tias koj xav tau cov khoom noj muaj txiaj ntsig zoo ntxiv uas yog nyob hauv zaub thiab txiv hmab txiv ntoo.

Fattening yog zoo nyob ntawm raws roj ntsha. Kuv noj zoo li ib nrab tsev neeg xim av nyob rau txhua lub sijhawm ntawm nruab hnub lossis hmo ntuj, thiab ua kom yuag me ntsis. Es, Kuv tsis rog txhua, ntawm 45 hint ntawm lub plab tsuas yog tshwm, nws twb tau nyob hauv tsev kawm ntawv nrog cov phooj ywg hauv chav kawm, thiab qhov no yog nrog Asmeskas cov khoom noj. Ntau cov neeg sib xyaw zoo li tau rog dhau los ntawm huab cua.

Dab tsi yog cov carbohydrates rau?

Carbohydrates hlawv sai dua cov protein thiab cov rog. Cov ntsiab lus no yog qhov tsim nyog los tswj lub cev tsis muaj zog. Carbohydrates nkag mus rau hauv cov qauv ntawm cov hlwb thiab muaj kev koom nrog kev tswj ntawm metabolism thiab kev sib txuas ntawm nucleic acids, uas xa cov ntaub ntawv muaj keeb.

Cov ntshav laus muaj li 6g. piam thaj. Cov peev txheej no yog txaus los muab lub cev nrog lub zog rau 15 feeb. Txhawm rau kom tswj tau cov concentration ntawm cov piam thaj hauv cov ntshav, lub cev ua ywj siab los ua cov tshuaj glucagon thiab insulin:

1. Glucagon tsa cov ntshav qabzib hauv cov ntshav.
2. Cov tshuaj Insulin poob qis rau qib no los ntawm kev hloov pauv cov piam thaj rau glycogen lossis rog, uas yog qhov tseem ceeb tom qab noj mov.

Lub cev siv cov khw muag khoom glycogen uas txuam nrog cov leeg thiab mob siab. Cov tsub ntxiv no yog heev txaus los muab lub cev nrog lub zog rau 10-15 teev.

Thaum cov concentration ntawm cov piam thaj poob qis zuj zus, ib tus neeg pib hnov ​​kev zoo siab rau kev tshaib plab.

Carbohydrates sib txawv ntawm lawv tus kheej hauv kev kawm ntawv ntawm qhov nyuaj ntawm cov molecule. Yog li no, carbohydrates tuaj yeem raug teeb tsa hauv kev txiav txim siab ntawm kev nyuaj raws li hauv qab no:

• polysaccharides
• kev sib cais
• monosaccharides.

1. kom tshem tawm cov co toxins thiab lwm yam tshuaj phem hauv lub cev,
2. rau plab hnyuv,
3. mus tsim kho cov txiaj ntsig microflora,
4. rau cov roj (cholesterol) khi.

Tseem Ceeb! Ib lub cev yuag yuav tsum tsis txhob noj cov khoom noj uas muaj cov khoom noj ua si hnyav thaum tav su.

Cov lus ntawm carbohydrates qeeb thiab luv luv

Cov piam thaj feem ntau nqus tau sai. qes dhau rau cov piam thaj hauv kev nqus ntawm tus nqi. Maltose thiab lactose tau yoo tsawg nyob rau hauv kev nqis tes ua ntawm enzymes thiab kua txiv pais plab. Cov khoom lag luam muaj cov khoom noj hloov ua kom muaj carbohydrates (cov hmoov txhuv nplej siab) zom rau hauv cov suab thaj yooj yim hauv cov hnyuv.

Txoj kev no yog qhov ntev, vim nws tau qeeb los ntawm fiber ntau, uas txwv tsis pub nqus ntawm cov carbohydrates qeeb.

Nrog cov khoom noj muaj txiaj ntsig nyob rau hauv cov carbohydrates qeeb, lub cev tau khaws cia hauv glycogen (tsiaj hmoov txhuv nplej siab) hauv cov leeg nqaij thiab lub siab. Nrog kev noj ntau dhau ntawm cov piam thaj thiab cov khoom txuam ntau ntawm glycogen, qeeb carbohydrates pib hloov pauv ua rog.

Yooj yim thiab cov carbohydrates, npe ntawm cov khoom rau poob phaus

Yooj yim thiab qeeb, cov carbohydrates luv luv nkag mus rau hauv lub cev hauv qhov ntau los ntawm legumes thiab nplej. Xws li cov zaub mov zoo yog cov nplua nuj nyob hauv cov vitamins, minerals thiab zaub protein.

Tus nqi ntawm cov khoom tseem ceeb tau muaj nyob rau hauv lub khauj khaum thiab cov kab mob ntawm cov txiv mis. Qhov no yog vim li cas ua tib zoo sau nplej yog tsis muaj qab hau.

Muaj cov protein ntau hauv cov ntawv tsis tseeb, tab sis lawv tsuas yog nqus 70% xwb. Thiab legumes thaiv qhov kev txiav txim ntawm qee cov enzymes digestive, uas qee zaum cuam tshuam rau kev zom zaub mov thiab tuaj yeem cuam tshuam tsis zoo lub phab ntsa ntawm txoj hnyuv.

Txhua yam khoom qab zib thiab cov khoom muaj nplej muaj cov ceg muaj qhov muaj txiaj ntsig zoo tshaj plaws.

Txawm hais tias qhov tseeb hais tias mov tau zoo nyob rau hauv plab zom mov, cov khoom muaj tsawg hauv fiber ntau, cov zaub mov thiab vitamins. Tseem ceeb ntxiv fiber ntau nyob rau hauv barley thiab millet. Oatmeal yog high-calorie thiab nplua nuj hauv zinc, magnesium, potassium. Buckwheat muaj hlau ntau. Txawm li cas los xij, nws tsim nyog nco qab tias nws yog qhov muaj txiaj ntsig, yog li nws yuav tsum tau xav tas li cais ib leeg.

Nws yog qhov nyuaj heev kom ua tiav nrog kev noj zaub mov uas muaj cov khoom noj uas yooj yim thiab qeeb carbohydrates, txij li nyob rau hauv ib txwm mob no cov ntsiab lus tsis nce ntawm lub cev rog. Thiab lub tswv yim hais tias lub cev hnyav nce vim tias qhov tseeb tias ib tus neeg siv cov khoom siv ua kom yooj yim thiab qeeb carbohydrates tsis raug.

Nws tsuas yog tias lawv yuav nqus tau nrawm dua li cov rog thiab cov protein, vim tias lub cev ua rau txo qis qhov xav tau ntawm oxidation ntawm cov rog, uas ua rau tso nyiaj.

Qhov kev phom sij ntawm qhov ntau ntawm cov carbohydrates

Carbohydrates nyob rau hauv loj:

1. Ua rau lub tshuab nqus dej tsis muaj zog.
2. Ua txhaum kev rhuav tshem thiab pov tseg hauv cov zaub mov.
3. Tsim kom muaj qhov ua tsis tau ntawm cov zaub mov thiab cov vitamins
4. Lawv ua rau muaj kev ua haujlwm tsis zoo ntawm lub hauv nruab nrog cev.

Cov khoom noj ua kom muaj cov carbohydrate muaj peev xwm thaiv txoj kev loj hlob ntawm cov kab mob uas tsim nyog rau lub cev. Piv txwv, cov poov xab uas siv rau hauv lub khob cij dawb los ua rau hauv kev sib tw nrog microflora plab hnyuv.

Qhov kev puas tsuaj ntawm cov khoom siv los ntawm cov poov xab ua hmoov nplej tau pom tias yog lub sijhawm ntev, yog li ntau tus neeg sim ncuav ci los ntawm cov hmoov tsis tau dawb.

Yog tias koj nug cov lus nug, uas cov khoom noj khoom haus twg yog qhov tseem ceeb ntawm lub zog, ces cov lus teb yuav yog carbohydrates. Cov rog thiab cov roj ntsha kuj ua raws li "roj" rau lub cev, tab sis nrog qee qhov nta. Lub zog uas yuav tsum tau ua cov nqaijrog thiab cov rog mas yuav tsum siv ntau tshaj rau cov carbohydrates. Cia peb saib lub luag haujlwm carbohydrates rau tib neeg lub cev hauv kev nthuav dav ntxiv.

Hom ntawm carbohydrates.

Puas Muaj ceev thiab qeeb carbohydrates , lawv qhov sib txawv hauv tus nqi ntawm assimilation. Kev ua qeeb yuav tsum tau ua ntej kev cob qhia, yog li lawv yuav muab lub zog rau tag nrho lub sijhawm ntawm kev ntaus kis las. Thiab nrawm - tom qab ua tiav kev kawm (tsis pub dhau 30 feeb).

Tus qauv no yog vim xav tau ntawm peb lub cev los kho cov khoom siv uas tau siv rau kev qhia. Piv txwv li, glycogen raug txum tim rov qab los tsuas yog cov roj sai sai, thiab cov qeeb yuav nkag rau lub sijhawm ntev, thiab cov leeg tsis tau txais cov khoom txuam kom zoo rau lub sijhawm.

Tom qab cov txheej txheem kev cob qhia, ib qho me me ntawm cov carbohydrates sai (100-150 gr.) Yuav pab koj rov qab siv koj lub zog siv thiab ua rau "tshaib plab". Qhov no yog qhov txaus yog li ntawd cov txheej txheem ntawm kev hloov pauv suab thaj rau hauv cov rog tsis tau qhib, thiab yog tias peb, tom qab noj mov, saturate peb cov khoom noj nrog cov protein, ces lub cev yuav pib siv nws cov peev txheej - cov rog rog subcutaneous. Nov yog yam khoom noj haus zoo tagnrho thaum lub hnub kawm.

Cov zaub mov ua kom sai.

Muaj cov npe ntawm cov khoom lag luam nrog coob tus naj npawb ntawm cov carbohydrates ceev, txawm li cas los xij, koj tsis tas yuav cais lawv ntawm cov khoom noj, vim tias txawm tias ntawm cov khoom xyaw ntawm cov protein (nyob rau hauv daim ntawv ntawm cov kis las) muaj qee qhov me me ntawm carbohydrates. Yog li, ntawm no yog cov npe cov zaub mov uas muaj cov carbohydrates ntau:

• zaub nrog rau ib feem loj ntawm cov hmoov txhuv nplej siab,
• qab zib
• hmoov cov khoom lag luam (qhov no tsis suav cov qhob cij xim av),
• siab qab zib haus.

1. qos lauj kaub tais diav (kib, ua noj, fries, stewing),
2. cov kua zaub uas tsis tas yuav ua noj ntev,
3. kua txiv, kua txiv thiab dej qab zib tsis haus dej muaj qab zib ntau,
4. txiv hmab txiv ntoo nrog lub qab zib (tsawb, txiv ntoo, txiv hmab),
5. ntau yam zaub (pob kws nplej, turnips, celery (hauv paus), carrots),
6. ncuav qab zib thiab lwm yam pastries (yob qab zib, ncuav ua los ntawm hmoov dawb los sis grey, bagels, mov ci, ncuav ci, ncuav).
7. syrups.

Los ntawm txoj kev, glycemic Performance index ntawm cov kev xaiv zaub mov yog tsawg kawg 69 units. Qhov no yog qib tseem ceeb uas cuam tshuam cov piam thaj hauv ntshav (piam thaj).

Cov carbohydrates qeeb muaj qhov qis glycemic Performance index, uas tsis cuam tshuam ntau npaum li cas rau cov piam thaj hauv cov ntshav. Txawm li cas los xij, ib qho yuav tsum tsis txhob hnov ​​qab tias cov khoom noj uas muaj cov khoom noj khoom haus sai sai no muaj cov yam ntxwv sib txawv. Piv txwv li, kib qos yaj ywm muaj qhov ntsuas ntawm 95 units, thiab lub ncuav ci ua los ntawm hmoov nplej dawb - tsuas yog 70 units.

Haus dej cawv kuj yog ib vas thiv zom zaub mov. Hauv particular, npias muaj cov glycemic Performance index ntawm 110 units.

Rau cov neeg uas xav kom poob phaus, muaj ib lub rooj:

Cov ntaub ntawv no tso cai rau koj mus taw kev los ntawm xaiv cov zaub mov zoo. Koj tsuas yog yuav tsum nco ntsoov tias, xaiv cov khoom lag luam muaj nyob hauv cov lus no, koj yuav tsum coj mus rau nws tus lej glycemic, nws yuav nyob rau hauv qhov kev nthuav qhia ntawm ntau tus lej.

Nws raug nquahu kom haus cov roj sai sai, thiab siv lawv tsuas yog tsim nyog (tom kawg ntawm cov txheej txheem kev cob qhia). Txwv tsis pub, cov khoom noj uas muaj cov zaub mov carbohydrates ntau yuav ua rau pom qhov kev hnyav tshaj ntawm lub cev.

Sau cov zaub mov carbohydrate qeeb.

Muaj cov npe tshwj xeeb thiab cov ntxhuav ntawm cov kev xaiv rau cov khoom nrog cov carbohydrates qeeb uas pab txhawb rau cov neeg poob phaus (muaj qhov tsis muaj glycemic index).

Ntawm no yog cov ncauj lus kom ntxaws:

1. Dill zaub ntsuab, basil, zaub xas lav.
2. Txhua legumes, suav nrog kua.
3. Porridge tau ua los ntawm kev ua kom yuag. Oatmeal, barley, thiab millet yog cov nyiam dua. Thiab semolina muaj lub siab glycemic Performance index, yog li nws yog qhov zoo dua tsis siv nws.
4. Durum nplej nplej.
5. Mov ci ntawm qib qis.
6. Cov txiv hmab txiv ntoo muaj me ntsis fructose (kiwi, kua, txiv lws suav, mandarin). Koj yuav tsum paub tias cov txiv hmab txiv ntoo qhuav muaj lub siab dua (feem ntau yog 10-15 units) glycemic Performance index piv rau cov tshiab counterparts. Thiab qib no tseem siab dua thaum kho cov cua sov. Yog li ntawd, nws yog qhov zoo dua rau noj txiv hmab txiv ntoo hauv lawv daim ntawv ib txwm muaj. Cov kua txiv los ntawm cov txiv hmab txiv ntoo, thiab freshly nyem heev (txawm tias tsis muaj suab thaj los tsis ntxiv), vim tias tsis muaj cov tshuaj fiber, muaj qhov ntsuas ze rau qhov siab tshaj.
7. Berries (plum, Cherry, cranberries).
8. Kua mis nyeem qaub ntuj yog tsis muaj cov ntxhaws.
9. Nceb.
10. Cov txiv ntoo, cov qhob noom xim kasfes (qhov ntau ntawm cov taum cocoa hauv nws yuav tsum ntau dua 75%), noob paj noob hlis. Cov khoom lag luam no suav tias yog calorie siab, tab sis lub cev tawg cia qeeb qeeb.
11. Cov zaub (dos, zaub qhwv, leeks, zucchini, txiv lws suav, spinach, Bay nplooj, kua txob).
12. Papaya, qos yaj ywm qab zib (qos yaj ywm), txiv nkhaus taw, pob kws, persimmon. Cov khoom noj no muaj qhov siab tshaj plaws ntawm glycemic ntawm tag nrho cov qeeb carbohydrates. Yog li, lawv yuav tsum tau siv kom zoo zoo.

Coob tus neeg uas nyeem cov ntaub ntawv tau hais saum toj no feem ntau yuav muaj lus nug:

Puas muaj kev hloov pauv tseem ceeb hauv cov npe khoom noj hauv khw muag khoom?

Ntawm no koj tuaj yeem teb tau tias txhua yam yuav vam khom qhov teeb meem tshwj xeeb. Nws yog ib qho tsim nyog yuav tsum tau so kom ceev cov carbohydrates tom qab ntau qhov kev tawm dag zog. Tsis li ces yuav muaj kev sib tawg. Yog li, hauv qhov xwm txheej no, koj yuav tsum noj cov zaub mov uas muaj glycemic index siab ntau. Lawv yuav raug kwv yees kom sai txaus, thiab tsim rau lub zog poob. Txawm li cas los xij, cov tib neeg uas ua rau lub neej tsis muaj sia nyob, lossis cov neeg uas tab tom nrhiav kom tshem tawm qhov hnyav tshaj, yuav tsum cais tawm tag nrho, lossis theej xav txo cov khoom no thiab ua rau lawv tus kheej noj zaub mov raws li kev ua kom yuag. Nws yuav tsum tau yug los hauv lub siab tias qhov kev txiav txim siab zaum kawg yuav tsum tau ua los ntawm tus kws kho mob thiab / lossis tus neeg noj zaub mov noj haus. Txhua qhov zoo tshaj plaws, noj qab haus huv!

Nrog rau kev noj qab haus huv lub neej, kev mob siab yog them rau kev noj zaub mov kom raug. Txhawm rau kom muaj kev noj qab haus huv thiab muaj kev noj qab nyob zoo rau tib neeg, koj yuav tsum tau noj kom txaus cov rog, protein thiab carbohydrates, txwv tsis pub lawv yuav tsis nqus los ntawm lub cev. Cov roj nplej qeeb yog qhov tseem ceeb ntawm lub zog, ua kom txhua yam haujlwm ntawm lub hlwb. Lawv qhov sib koom ntawm kev siv cov calories kom tsawg txhua hnub yuav tsum yog tsawg kawg 40%.

Lub ntsiab ntawm kev cuam tshuam ua kom muaj carbohydrates

Cov khoom noj carbohydrates, nyob ntawm qhov ceev ntawm kev zom thiab ua rau cov kua nplaum, muab faib ua sai thiab qeeb (ua tau). Tus nqi uas lub cev tau txais cov piam thaj yog qhia nyob rau hauv thiaj li hu ua. glycemic Performance index: nyob rau hauv cov khoom siv roj sai, nws yog siab dua 70, hauv cov nyuaj - hauv qab 40. Qhov tom kawg yog polysaccharides, muab kev puas tsuaj ntawm cov rog, cov protein, sau lub cev nrog lub zog.

Cov qeeb qeeb hauv cov zaub mov hauv cov neeg loj suav nrog cov khoom noj muaj fiber ntau. Nws normalizes qib piam thaj, txhim kho kev zom zaub mov. Noj zaub mov uas muaj cov carbohydrates pab txhawb txoj kev xav zoo, pab kom yuag, thiab txhim kho kev noj qab haus huv tag nrho. Lawv cov lwg me muaj ob peb txhiab tus monosaccharides; yog li, lawv cov txheej txheem cais tawm tau ntev. Cov zaub mov hauv qab no tau muab cais ua cov carbohydrates qeeb:

1. 1. Hmoov txhuv nplej siab. Cov txheej txheem ntawm kev zom zaub mov los ntawm cov hnyuv ntawm no polysaccharide ntev, nws tau maj mam ua rau cov kua nplaum.
2. 2. Npuas Ib qhov tseem ceeb ntawm carbohydrates: ntxuav lub cev ntawm co toxins, roj cholesterol. Kev tiv thaiv zoo tiv thaiv mob hnyuv. Muaj peev xwm tiv thaiv tau cov txheej txheem ntawm kev lwj.
3. 3. Glycogen Qhov khoom siv tseem ceeb rau tib neeg lub cev uas muab lub zog rau lub plawv, lub siab, thiab cov leeg ua haujlwm.
4. 4. Cellulose Nroj polysaccharide, uas tau tawg los ntawm kev mob plab zom zaws, maj mam tawm ntau lub zog. Tswj cov ntshav qab zib kom tsis tu ncua.
5. 5. Cov tshuaj insulin Tsim los ntawm kev rhuav tshem ntawm fructose. Nws qhov ntau npaum li cas tam sim no hauv chicory thiab artichokes. Zoo qab zib hloov rau cov ntshav qab zib, yog li ntawd nws yog suav tias yog yam tsis tseem ceeb rau cov ntshav qab zib.

Muaj qee yam khoom noj uas muaj nplua nuj nyob hauv cov carbohydrates. Yog tias koj suav nrog lawv hauv cov khoom noj khoom haus, tom qab ntawd qhov kev xav ntawm tag nrho yuav nyob ntev dua. Cov kua nplaum yuav maj mam nkag mus rau hauv cov ntshav, muab lub zog rau ib hnub nkaus. Vim tias qhov no, koj tuaj yeem txo qis cov calories uas noj nrog zaub mov - qhov no yuav ua rau lub cev qhov hnyav tsawg.

Daim ntawv teev cov zaub mov qes qis glycemic:

• hmoov txhuv nplej siab
• cereals thiab cereals (tsis suav - semolina),
• cereals
• taum
• nplej tshauv nplej zom,
• nceb
• tsawb qus
• txiv hmab txiv ntoo thiab txiv ntoo (pears, txiv apples, txiv kab ntxwv, kiwi, plums, txiv ntoo qab zib),
• zaub (dos, zucchini, zaub qhwv, txiv lws suav, tswb txob),
• nqaij (nqaij, nqaij qaib),
• ntses
• zaub ntsuab (zaub ntsuab, sorrel, zaub txhwb qaib, zaub xas lav).

Cov kws kho mob hais kom cov txiv neej thiab poj niam noj oat, buckwheat lossis pearl barley rau pluas tshais thiab su. Nws yog lawv uas muaj cov carbohydrates feem ntau, tab sis nws pom zoo kom noj hmo nrog cov khoom lag luam nrog cov ntsiab lus siab ntawm cov protein - cov rog muaj roj tsawg, nqaij qaib.

Rau qhov poob phaus

Yog tias koj siv cov khoom noj muaj zog nrog cov carbohydrates qeeb tsis tu ncua, tom qab ntawd koj tuaj yeem tsis tsuas yog ntxuav lub cev ntawm co toxins, tab sis kuj poob phaus yam tsis muaj kev noj zaub mov ntau dhau thiab kev tawm dag zog lub cev.

Cov txheej txheem ntawm kev poob ceeb thawj yuav tshwm sim vim kev siv tag nrho ntawm lub zog tau txais. Cov roj carbohydrates muaj peev xwm tso tawm tam sim ntawd, kom txog thaum nws muaj sijhawm tso nyiaj rau hauv thaj chaw muaj teeb meem hauv cov roj ntsha txheej txheem.

Coob ntseeg tias cov zaub mov uas muaj ntau nyob rau hauv cov carbohydrates nyuaj yuav tsum tau muab cais tawm ntawm cov zaub mov kom poob phaus kom zoo. Tab sis cov khoom noj khoom haus kom paub tseeb tias yuav tsis muaj kev noj haus tiav yam tsis muaj lawv. Txhawm rau kom poob phaus, ceev carbohydrates yog hloov nrog qeeb carbohydrates. Lub cev nqus lawv ntawm kev ceev qis, txais lub zog. Xws li cov zaub mov yog qhov zoo rau cov khoom noj txom ncauj uas tsis zoo thaum sawv ntxov, tab sis cov zaub mov tsis zoo xws li ravioli, manti thiab cov khoom qab zib ntau yuav tsum tau muab pov tseg.

Rau qhov poob phaus, muaj ntau yam zaub mov ntawm cov zaub mov tshwj xeeb yog txhim kho. Ib qho nrov ntawm cov khoom noj khoom haus zoo li no muaj cov khoom tseem ceeb - porridge nws tus kheej. Qhov kev noj haus no kav ib lub lim tiam thiab txhua hnub lawv ua zaub mov txawv ntawm hom zaub mov no:

• los ntawm nplej nplej,
• oatmeal
• millet
• barley
• pearl barley
• txhuv
• oatmeal dua.

Raws li ib qho ntxiv, nws raug tso cai siv txiv ntoo, zib ntab, thiab txiv hmab txiv ntoo. Kev noj zaub mov koom nrog kev ua tiav kev haus dej haus cawv, kib thiab ntsim.

Tom qab kuaj xyuas tus nqi ntawm cov carbohydrate rhuav tshem, koj tuaj yeem tshem tawm cov khoom lag luam nrog cov khoom noj sai sai ntawm cov zaub mov. Cov kws tshawb fawb muaj peev xwm suav cov glycemic index ntawm ntau cov zaub mov ntau, thiab ua tsaug rau lub rooj yooj yim, nws yooj yim los txiav txim seb qhov twg yog qhov zoo tshaj plaws uas suav nrog hauv koj cov zaub mov noj:

Nrog ntshav qab zib

Kev tswj cov ntshav qabzib nyob rau hauv cov ntshav yog qhov tseem ceeb heev rau cov neeg mob ntshav qab zib. Yog li, cov khoom lag luam nrog glycemic Performance index qis dua 40-60 yuav muaj txiaj ntsig zoo tshaj rau lawv. Lawv yoog los ntawm lub cev maj mam thiab muab lub siab ntev ntawm qhov tsis xis nyob yam tsis muaj kev cuam tshuam sai ntawm cov piam thaj hauv cov ntshav.

Cov no suav nrog:

• tej zaub (tshwj tsis yog cov qos yaj ywm),
• cov txiv hmab txiv ntoo tsis muaj suab thaj (pears, kiwi, txiv kab ntxwv qaub),
• taum
• cereals (tshwj tsis yog semolina),
• cov nplej xim av
• cov khoom noj tseem grain,
• ceg

Cov khoom los ntawm cov npe no tuaj yeem thiab yuav tsum noj txhua hnub. Kwv yees li 55% ntawm kev noj zaub mov noj txhua hnub yuav tsum tau sawv cev los ntawm cov carbohydrates qeeb nrog glycemic index qis.

Cov roj nplej uas tau txais ceev kuj tau tso cai, tab sis txwv thiab muaj qee yam. Feem ntau cov teeb meem rau cov ntshav qab zib:

Hauv kev noj haus ntawm cov neeg muaj ntshav qab zib yuav tsum muaj cov khoom noj uas muaj cov ntsiab lus zoo ntawm kev noj haus fiber (zaub, txiv hmab txiv ntoo, legumes, cereals): lawv maj mam ua rau nqus ntawm carbohydrates.

Thiab me ntsis txog kev zais siab.

Zaj dab neeg ntawm ib qho ntawm peb cov neeg nyeem Irina Volodina:

Kuv ob lub qhov muag tau tshwj xeeb tshaj yog muaj kev cia siab, ib puag ncig los ntawm cov pob zeb loj, ntxiv rau cov voj tsaus tsaus thiab o.Yuav ua li cas kom tshem cov wrinkles thiab hnab hauv qab qhov muag? Yuav ua li cas nrog cov o thiab liab? Tab sis tsis muaj dab tsi yog li qub los yog hluas li ib tug txiv neej, raws li nws lub qhov muag.

Tab sis yuav ua li cas kom rejuvenate lawv? Yas phais? Kuv pom - tsawg kawg 5 txhiab daus las. Cov txheej txheem kho vajtse - photorejuvenation, roj-kua pilling, radiolifting, laser ua haujlwm? Me ntsis pheej yig dua - cov nqi kawm 1.5-2 txhiab daus las. Thiab thaum twg kom nrhiav tau txhua lub sijhawm no? Yog, thiab tseem kim. Tshwj xeeb tam sim no. Yog li ntawd, rau kuv tus kheej, Kuv xaiv txoj kev sib txawv.

Muaj tseeb koj tau hnov ​​qhov qhia "ceev carbohydrates" ntau dua ib zaug, tshwj xeeb tshaj yog tias koj sim noj kom zoo thiab ua rau qhov muag ntawm koj daim duab. Ntau lub cev poob phaus ntshai cov tshuaj no, thiab yog li sim ua kom tsis txhob muaj ntau li ntau cov khoom muaj qhov muaj cov txiaj ntsig zoo ntawm cov carbohydrates no. Lawv puas yog phom sij heev? Puas yog nws tsim nyog yuav tsum tso lawv pov tseg kiag li lossis nws puas txaus txo lawv cov lej hauv kev noj haus? Koj yuav kawm cov lus teb rau cov lus nug no los ntawm tsab xov xwm.

Xws li tseem ceeb carbohydrates

Nws tsis pub leejtwg paub tias lub cev tseem ceeb los ntawm lub cev tau txais lub zog rau kev ua haujlwm, kev tawm dag zog thiab kev ua haujlwm hauv lub hlwb yog carbohydrates. Lawv ua li ntawm 50-60% ntawm peb cov zaub mov noj. Qhov seem tseem muab faib rau cov protein thiab cov rog, uas, los ntawm txoj kev, yog zom kom meej meej vim los ntawm carbohydrates. Lub cev muab lawv khaws cia hauv daim ntawv ntawm glycogen hauv cov leeg. Thaum qoj ib ce, nws tau noj, thiab yog hais tias tus nqi ntawm cov khoom noj carbohydrates nrog cov zaub mov kom tsawg, thiab cov leeg ua haujlwm txuas ntxiv mus, glycogen tsis muaj peev xwm tshwm sim. Raws li qhov tshwm sim, qaug zog, qaug zog thiab qaug zog tshwm sim, ob qho tib si ntawm lub cev thiab kev xav. Yog li, nws yog ib qho tseem ceeb kom tsim kho koj cov khoom noj kom zoo. Txhawm rau ua qhov no, koj yuav tsum nkag siab qhov ntev thiab ceev carbohydrates yog dab tsi thiab lawv muaj cov khoom noj dab tsi.

Dab tsi yog cov carbohydrates ua los ntawm?

Lawv muaj cov koog hu ua saccharides. Cov pab pawg carbohydrate nram qab no yog qhov txawv raws lawv cov nyiaj:

monosaccharides - muaj ib chav (qabzib, fructose),

kev ua tsis ncaj ncees - ob chav (sucrose, lactose),

polysaccharides - los ntawm peb chav nyob (hmoov txhuv nplej siab, glycogen, fiber, thiab lwm yam).

Ceev lossis qeeb? Yuav xaiv qhov twg?

Thawj ob pawg yog qhov yooj yim (lossis ceev) carbohydrates. Ib zaug hauv lub cev, lawv yuav luag tau nqus rau hauv cov ntshav. Nyob rau tib lub sijhawm, theem suab thaj hauv cov ntshav nce siab ceev, tab sis kuj tseem poob sai. Muaj ib tus thiaj li dhia hauv lub zog. Qhov no tsis muaj txiaj ntsig zoo rau lub cev, thiab hauv qee kis (rau ntshav qab zib, piv txwv) tseem txaus ntshai. Yog li, koj yuav tsum noj zaub mov carbohydrates sai sai. Pab pawg kawg (polysaccharides) maj mam nqus mus rau hauv cov ntshav, them lub cev nrog lub zog maj mam thiab ntev ntev. Li no lub npe - ntev carbohydrates (los yog txoj).

Yuav ua li cas cov carbohydrates uas los nrog zaub mov "ua haujlwm"?

Vim li cas nws thiaj li pom zoo kom noj cov carbohydrates feem ntau ua rau poob phaus thiab txo cov khoom kom yooj yim rau sawv daws yuav yooj yim? Cov lus teb muaj nyob rau saum npoo. Tau noj ib qho zaub mov uas ua rau muaj cov carbohydrates ntev, ib tus neeg yuav hnov ​​zoo ntev, uas yuav txo qis tag nrho cov calories uas noj thaum nruab hnub. Txhua tus neeg uas txiav txim siab nyiam cov carbohydrates yooj yim, tom qab ib nrab ib teev, yuav hnov ​​lub siab xav kom rov qab noj dua. Raws li ib tug tshwm sim, koj tuaj yeem haus cov calories ntau. Txhua yam yuav dhau los meej meej yog tias koj xam cov khoom lag luam twg yog pawg twg.

Cov khoom thiab hom ntawm carbohydrates

Muaj tseeb txhua tus paub tias rau kev poob phaus koj yuav tsum tau noj cov zaub mov tsis muaj calorie thiab zaub mov zoo, uas suav nrog cov zaub mov thiab nplej zom los ntawm cov nplej, zaub, mov rye. Tag nrho cov no yog cov carbohydrates txoj. Cov khoom noj no yog cov nplua nuj nyob hauv fiber ntau, uas tsis tsuas yog muab lub siab ntawm satiety, tab sis kuj pab txhim kho cov metabolism. Tus neeg noj zaub mov no feem ntau ntawm cov zaub mov no, poob phaus sai dua thiab nws zoo nyob rau tib lub sijhawm.Tab sis dab tsi muaj roj sai carbohydrates? Cov khoom no tau paub zoo rau peb txhua tus thiab, ntxiv rau, muaj kev hlub. Cov no yog txhua yam khoom qab zib (chocolate, ncuav qab zib, jam), khob cij dawb, cov khoom ua kom zoo nkauj, cov tais diav tam sim (cov nij, khaub noom, ncuav txiv ntoo), ntau yam txiv hmab txiv ntoo. Koj tuaj yeem noj lawv ntau npaum li koj nyiam, thaum tau txais ib feem ntawm cov calories, tab sis tsis tau txaus siab koj tshaib plab. Yog tias ua tau, lawv yuav tsum tau txo hauv koj cov zaub mov noj, tshwj xeeb tshaj yog tias koj lub hom phiaj yog lub cev yuag.

Thaum twg yog thaum zoo sai dua?

Tab sis yog ceev carbohydrates ib txwm teeb meem? Tsis yog. Qee tus ntawm lawv muaj ntau cov vitamins thiab lwm yam tshuaj muaj txiaj ntsig (zib ntab, txiv hmab txiv ntoo, cov chocolate dub). Lawv tseem ceeb heev thaum koj xav tau kom sai lub zog, piv txwv li, tom qab lub cev hnyav dhau los lossis thaum kuaj. Lub ntsiab loj yog tsis txhob ua phem rau nws. Yog li ntawd, kub siab rau koj txoj kev nyob zoo, kev xav, kev ntshaw thiab tsis txhob hnov ​​qab txog lub siab ntawm kev sib luag.

Nws yog qhov muaj txiaj ntsig kom nqus cov pa roj carbon monoxide thaum sawv ntxov, lawv pab cov txheej txheem protein thiab cov rog thiab yog qhov ntawm cov piam thaj - qhov "roj" rau peb lub hlwb. Cov carbohydrates yog qhov tseem ceeb ntawm kev noj zaub mov ntawm tus neeg noj qab haus huv thiab kev loj hlob ntawm cov menyuam yaus muaj sia.

Tab sis txawm tias cov khoom lag luam, zoo tshaj plaws los ntawm qhov pom ntawm qhov muaj txiaj ntsig, tuaj yeem ua rau muaj kev phom sij rau koj lub cev - nws mob hnyav rau ntawm daim duab nrog sagging tej kas tham thiab khaub ncaws tawg ntawm lub nqaj. Yog li ntawd, hnub no peb yuav tham txog cov kev ua luam ua yuag, qhov tseem ceeb ntawm lawv lub luag haujlwm hauv peb lub neej, thiab thaum lawv lub luag haujlwm qee zaum tau hais tawm dhau los.

Tag nrho cov carbohydrates uas twb muaj lawm feem ntau muab faib ua ob pawg:

• Qeeb (ua haujlwm, polysaccharide) - cov no tsuas yog pab tau. Lawv kov yeej kev tshaib kev nqhis, ua rau lawv lub cev muaj zog thiab lub siab tus,

• Cov yoo mov (yooj yim, monosaccharide, tsis sib haum) - yob, chocolate ncuav qab zib, ncuav dawb, ncuav qab zib thiab lwm cov hmoov nplej thiab cov tshuaj tsw qab uas tau hlawv tawm hauv peb lub cev kom sai thiab ruam uas, tsis tau ua zoo, raug xa mus rau peb cov rog sai.

Hnub no kuv yuav los nyob ntawm qhov muaj carbohydrates qeeb. Yog li

Lub hauv paus ntsiab lus ntawm "txoj cai" carbohydrates yog dab tsi?

Cov roj av carbohydrates yog qhov tseem ceeb ntawm lub zog rau tib neeg lub cev ntawm txhua lub hnub nyoog. Hauv plab, carbohydrates tau tawg rau hauv qabzib. Cov piam thaj los ntawm cov hnyuv nkag mus rau cov leeg nqaij, nqaij, thiab tseem ceeb tshaj, lub hlwb. Tag nrho cov no yog qhov tsim nyog los ua kom tau raws li lub zog xav tau ntawm lub cev. Nyob ntev dhau hauv cov piam thaj yog cia hauv “thaj chaw khaws cia” - hauv lub hlwb thiab lub siab hauv cov nqaij yog cov tshuaj glycogen. Tab sis muaj ib lub siab sau cia "TSEEM". Yog tias cov carbohydrates khaws cia hauv lub zeem cia tsis tau hlawv kom ncav sijhawm, ces lawv cia li ua rau qhov hnyav tshaj.

Dab tsi yog qhov sib txawv ntawm qhov sib txawv thiab cov roj sai sai?

Yooj Yim carbohydrates sai heev hloov pauv mus rau lub zog thiab txaus siab rau lub sijhawm luv luv tsuas yog lub zog xav tau, thaum lub suab thaj nyob hauv lawv ua rau lub cev "tawg" hauv cov suab thaj hauv cov ntshav thiab tam sim ntawd hloov mus ua rog. Cov carbohydrates yooj yim yog fructose, qabzib, sucrose thiab maltose.

Nyuaj carbohydrates yog zom ntau ntev, muab lub sijhawm tso tawm lub zog rau cov leeg, lub hlwb thiab cov hlwb ntawm cov plab hnyuv siab raum. Cov khoom noj uas muaj cov khoom noj ua kom thoob plaws tau ntau hauv cov vitamins thiab fiber ntau, uas yuav pab kom peb ib txwm yuag, haum thiab noj qab haus huv. Cov carbohydrates nyuaj yog pectin, fiber, glycogen thiab hmoov txhuv nplej siab.

Cov zaub mov dab tsi uas tseem yog qhov tseem ceeb ntawm cov khoom noj carbohydrates?

1. Tag nrho cov legumes tshwj tsis yog kua
2. Cereals, tshwj tsis yog semolina thiab txhuv dawb (tsis yog xim dawb, nyiam dua xim av, txhuv tsis ua tiav),
3. Pob kws
4. Cov nplej nplej zom,
5. Cov mov nplej tseem muaj nrog mov ci,
6. Txiv hmab txiv ntoo - kiwi, txiv kab ntxwv qaub, txiv apples, pears, txiv kab ntxwv, avocados thiab txiv duaj,
7. Txiv hmab txiv ntoo (raspberries thiab txiv ntoo qab zib),
8. Dried txiv ntoo
9. Cov zaub (txhua hom zaub qhwv, txiv lws suav, zucchini, tswb txob, dos, leeks, taum ntsuab),
10. Zaub ntsuab (zaub xas lav, zaub txhwb qaib, zaub txhwb qaib, dos ntsuab, zaub ntsuab),
11. Nceb.

Yuav ua li cas thiab ntau npaum li cas rau haus carbohydrates?

Carbohydrates yog lub hauv paus ntawm kev noj zaub mov, pib ua tshais. Qhov kev xaiv zoo tshaj plaws yog oatmeal nrog txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav.

Carbohydrates kuj tseem yog noj ua zaub mov sab - noj mov thiab taum pauv (tsuas yog tsis ua phem rau cov rog thaum tib lub sijhawm, lossis tsis txhob noj zaub mov kom zoo txhua lub sijhawm!)

Cov neeg koom nrog cov khoom noj ua kom tau cov carbohydrate feem ntau yog cov uas tsis tau ntxiv cov roj thiab ntsev (tab sis zib ntab, txiv hmab txiv ntoo thiab txiv ntoo yog pub, muaj qee yam, uas yog). Qee qhov tsis muaj cwj ciam rau qhov no (meej meej tseem yuav tshwm sim sai). Ua ntej txhua pluas noj, nws raug nquahu kom haus ib khob dej li 15-20 feeb.

Kev noj haus cov khoom noj muaj txiaj ntsig tsis muaj txiaj ntsig tsis ntau tshaj ib zaug txhua rau lub hlis thiab tsis pub ntev tshaj 10-15 hnub. Hauv cov txheej txheem, koj yuav tsum noj cov vitamins - tsis txhob hnov ​​qab, lub cev kuj muaj nws tus kheej xav tau, uas, txawm hais tias kev noj haus, yuav tsum ntsib txhua hnub. Cov no yog cov vitamins, minerals thiab kab kawm uas tsis ib txwm pom muaj hauv cov khoom noj uas muaj cov carbohydrates qeeb.

Qhov xaus los ntawm kev noj haus zoo li no yuav tsum maj mam mus, nrog kev maj mam ntxiv ntawm cov zaub mov uas cuam tshuam nrog cov zaub mov carbohydrate.

Qeeb carbohydrates rau qhov hnyav nce

Qhov no yog, ntawm chav kawm, hais txog cov kis las hauv leej twg kev noj haus thiab lub cev qhov hnyav sib cuam tshuam nrog. Lawv lub hom phiaj yog kom nce leeg nqaij.

Txhua tus paub tias kom muaj cov leeg khov thiab cov nqaij nyem zoo nkauj, cov neeg ncaws pob feem ntau xav tau cov protein. Tab sis hais txog cov protein ntau dua ib zaug ntxiv. Cov txiaj ntsig ntawm carbohydrates yog dab tsi?

Hauv kev ntaus kis las noj zaub mov yuav tsum yog 90% ntawm cov carbohydrates qeeb. Lawv tawg qeeb qeeb, muab ntau lub zog thiab tsis khaws cia hauv cov rog. Cov khoom noj uas tsim nyog rau cov neeg uas xav nce cov nqaij nrog qhov kev ua si ib txwm - qos yaj ywm, zaub, nplej zom (tseem grain), cereals, txiv ntoo.

Ua rau lub cev

Thaum poob ceeb thawj, tsis muaj peev xwm ua kom yuag tsis muaj peev xwm tshem tawm cov khoom noj mus rau qhov ua kom yooj yim vim lawv ua cov haujlwm tseem ceeb hauv lub cev:

• yog qhov tseem ceeb ntawm lub zog,
• daim ntawv ntawm tes week,
• ntxuav lub cev ntawm co toxins (uas tsis yog ib qho ntxiv rau qhov kev poob phaus, uas tsis zoo rau)
• tiv thaiv kab mob thiab kab mob, ntxiv dag zog rau kev tiv thaiv,
• tswj lub cev ua haujlwm hauv nruab nrog,
• ntxiv dag zog cov leeg
• tsim qhov kev xav ntawm qhov fullness
• kev tshem tawm thaum tav su nyuaj siab, qaug zog, nkees, thiab nkees.

Pab pawg no suav nrog cov tshuaj:

• glycogen - yog maj ua tiav rau hauv qabzib, ntau nws nyob rau hauv nqaij npuas, nqaij nyug thiab nqaij qaib siab, cov poov xab, cov nqaij pob txha,
• hmoov txhuv nplej siab - hloov mus ua dextrose, pom hauv qos yaj ywm, cereals thiab legumes,
• fiber yog suav hais tias yog txhuam los ntawm cov hnyuv, vim nws huv si yuav luag txhua txoj hnyuv: tawm hauv lub cev txoj hauv kev, nws ntes cov co toxins, pov tseg, cov roj cholesterol phem thiab lwm yam tshuaj phem,
• inulin - ua los ntawm fructose, xa lub teeb liab los sawv cev rau lub hlwb, yog tam sim no hauv qee cov nroj tsuag (piv txwv, chicory thiab artichoke), hloov suab thaj nrog ntshav qab zib,
• pectin - pom hauv cov txiv hmab txiv ntoo thiab zaub.

Peb xaus lus tias qeeb qeeb carbohydrates yog pab tau zoo rau hauv kev poob phaus, raws li lawv tsis suav mus rau hauv cov ntshav qab zib thiab muab qhov kev xav ntawm tag nrho rau ob peb teev. Qhov no tsis yog npau suav ntawm txhua tus neeg uas ua raws li kev noj haus? Thiab raws li cov nyiaj tau txais txiaj ntsig, lawv ua qhov txiaj ntsig tsis muaj qhov kawg ntawm lub zog rau kev tawm dag zog lub cev uas ua rau koj hlawv cov calories ntau li ntau tau.

Dab tsi yog glycemic index?

Rau qhov poob phaus, lub tswvyim ntawm glycemic Performance index ntawm cov khoom noj, uas yog muaj feem cuam tshuam nrog cov carbohydrates, yog qhov tseem ceeb heev. Qhov sai dua lawv tau yaim, ntau dua GI thiab qhov ntau dua tsis xav siv los siv cov zaub mov zoo li yog ib feem ntawm cov khoom noj. Cov qeeb qeeb dua qhov tawg, qis dua GI thiab cov zaub mov zoo dua yog ua rau poob phaus.

Vuag! Nws ntseeg tau tias ib tus neeg twg tsis rog txhua los ntawm buns thiab cov khoom noj nrawm.Cov kws tshawb fawb Askiv, txhawm rau ua pov thawj lawv txoj kev xav, kawm txog txoj kev ua neej thiab kev noj haus ntawm cov neeg Esxias yav dhau los, thaum tsis muaj kev sib tham ntawm kev vam meej. Lub hauv paus ntawm lawv cov khoom noj yog cov khoom siv mov thiab bakery. Dua li ntawm qhov no, lawv tau muaj duab me me thiab haum. Cov kws tshawb nrhiav hais tias lub laj thawj uas ua rau lub cev rog tsis yog nyob hauv cov roj (carbohydrates), tab sis nyob hauv kev ua neej nyob ntsiag to.

Qeeb carbohydrates - yam tshuaj tsim nyog rau noj txhua hnub

Carbohydrates muaj "chav nyob" (saccharides), thiab muaj ntau dua peb saccharides los ntawm cov tshuaj lom neeg muaj xws li lawv nyob hauv pawg polysaccharides.

Cov npe ntawm cov khoom lag luam, lub rooj sib txig, cov zaub mov noj tshais - txhua qhov no yuav pab kom kos cov khoom noj kom raug lub cev kom zoo.

Cov monosaccharides hauv qab no yog tam sim no hauv cov carbohydrates qeeb.

Hauv lub zom zaub mov, nws tau maj mam tawg los ntawm cov enzymes thiab tswj kev mloog zoo ntawm cov piam thaj hauv cov ntshav.

Yog tias tsis muaj intermediates, cov khoom zom ua rau hauv qabzib. Thaum lub sijhawm luv luv ntawm carbohydrates, glycogen monosaccharide yog tsim los ntawm cov nqaijrog thiab rog.

Nws yog lub ntuj tsim "kom dawb huv." Kev tshem tawm cov tshuaj lom, cov ntsev ntawm cov hlau tsis zoo, cov kab mob hauv siab. Cov txheej txheem tshwm sim vim yog txo cov phab ntsa plab hnyuv. Kev puas tsuaj ntawm cov fiber nres nres thiab thaiv txoj kev loj hlob ntawm cov kab mob cuam tshuam nrog kev ua haujlwm ntawm txoj hnyuv.

Kev puas tsuaj ntawm cov fiber nres nres thiab thaiv txoj kev loj hlob ntawm cov kab mob cuam tshuam nrog kev ua haujlwm ntawm txoj hnyuv. Feem ntau ntawm txhua qhov nws yog hauv cereals.

Nws suav hais tias yog ib lub zeem cia cov carbohydrate ntawm qee cov nroj tsuag thiab tau tsim los ntawm fructose. Feem ntau ua cov haujlwm ntawm cov khoom qab zib, thiab hauv lub cev - lub stabilizer. Muaj tsuas yog nyob rau hauv cov txiv hmab txiv ntoo siav.

Yog li complex carbohydrates - tshuaj uas txhim kho lub plab zom mov , normalize lub concentration ntawm cov piam thaj thiab muaj ib feem ntau ntawm fiber. Kev noj cov zaub mov tsis tu ncua tau ntev ntev thiab tswj hwm lub zog ntev.

Kws txawj hais lub sijhawm zoo tshaj plaws los noj cov carbohydrates qeeb yog txog 12 hnub (noj tshais-su), thiab rau noj hmo nws yog qhia kom ua zaub mov nrog cov khoom noj muaj roj tsawg, uas yog protein.

Lub tebchaw nyuaj yuav txo cov calories kom tsawg, uas ua rau lub cev yuag.

Khoom npe

Yog tias koj tau ua tiav cov txiaj ntsig cov khoom noj uas yog thiab qhov twg tsis zoo, nws yog lub sijhawm los ua daim ntawv teev cov zaub mov uas koj tuaj yeem muaj kev nyab xeeb rau hauv koj cov zaub mov noj. Thiab nyob rau hauv parallel, peb kos duab ob - twb los ntawm cov teeb meem ploj.

Koj tuaj yeem noj (cov khoom noj uas muaj cov carbohydrates qeeb):

• legumes, nrog rau taum pauv,
• chocolate dub (cocoa cov ntsiab lus - tsawg kawg 75%),
• nceb
• zaub ntsuab: dill, zaub basil, zaub xas lav,
• cereals los ntawm cereals: oatmeal, millet, barley,
• nplej tshauv nplej zom,
• kua mis nyeem qaub ntuj tsis pub muaj,
• zaub: dos, leeks, zucchini, spinach, txiv lws suav, kua txob, nplooj Bay,
• txiv ntoo
• txiv ntaub ntoo, qos, txiv nkhaus taw, persimmon,
• cov txiv hmab txiv ntoo nrog cov ntsiab lus fructose tsawg kawg nkaus: kiwi, Cherry, apple, mandarin,
• paj noob hlis noob
• mov ci
• berries: plum, cranberries, cherries.

Koj tsis tuaj yeem noj (cov khoom noj uas muaj cov carbohydrates ceev):

• ceev kua zaub
• ncuav pastries: yob qab zib, khob cij dawb, khob cij, khob noom,
• haus dej haus
• qos yaj ywm
• khoom qab zib
• zaub: turnip, celery hauv paus, carrots,
• ncuav qab zib
• npias
• syrups
• cov txiv ntoo qab zib: txiv tsawb, dib liab, txiv quav ntswv nyoos,
• kua txiv.

Cov no tsis yog txhua cov khoom muaj cov khoom noj carbohydrates (muaj ntau dhau ntawm lawv), tab sis los ntawm lawv nws yog qhov ua tau kom ua zaub mov kom sib npaug nrog cov protein uas yuav tiv thaiv cov leeg nqaij los ntawm kev rhuav tshem, yuam lub cev siv nyiaj ncaj qha los ntawm cov khw muag khoom noj muaj roj.

Zoo siab! Cov kws tshawb nrhiav los ntawm Tel Aviv University tau hais tias kev noj zaub mov carbohydrate rau pluas tshais tshem tawm qhov kev yaum kom noj khoom qab zib txhua hnub. Tab sis tib lub sijhawm nws yuav tsum tau ua ke nrog qee yam protein.

Ob peb cov lus qhia yuav pab koj npaj koj cov zaub mov kom raug thiab ua tiav.

Ib tus neeg laus xav tau 100 txog 500 g ntawm carbohydrates ib hnub. Daim duab no yog nyob ntawm kev ua neej (sedentary lossis nquag), kev siv kis las, qhov siab thiab qhov hnyav. Cov neeg uas koom nrog kev ua haujlwm hauv lub hlwb yuav tsum noj txog 400 g ntawm cov khoom noj uas yog carbohydrate, thiab yog tias lub cev, tom qab ntawd twb muaj txog 500. Rau kev suav qhov tseeb, cov kws qhia zaub mov muaj cov qauv hauv qab no: 5 g ntawm cov khoom noj carbohydrate ib 1 kg ntawm lub cev qhov hnyav (rau cov neeg ua haujlwm hauv chaw ua haujlwm) lossis 8 g rau 1 kg ntawm lub cev hnyav (rau kev ncaws pob).

Carbohydrates tsis muaj nyob hauv cov zaub mov vim lawv cov ntsiab lus hauv calorie ntau. Hauv qhov no, lawv siv nyob rau hauv lub moj khaum ntawm poob phaus yuav tsum tau muaj nrog kev ua kis las. Lawv yuav tso cai rau koj kom siv cov calories ntau thiab ua kom lub cev rog sai dua. Qee cov kws qhia noj zaub mov thiab cov kws qhia paub qhia txog kev noj zaub mov carbohydrate ib teev ua ntej kev cob qhia, kom nws muab lub zog tsim nyog, ua kom muaj lub zog thiab txhim kho kev ua haujlwm ntawm lub cev, tshem tawm qhov kev tshaib plab.

Firstly, khoom noj khoom haus yuav tsum yog fractional. Thib ob, cov zaub mov noj yuav tsum noj txhua lub sijhawm. Qhov thib peb, cov khoom lag luam carbohydrate yuav tsum tau noj thaum sawv ntxov, txhawm rau noj tshais, kom lub siab muaj kev tswj hwm tau ntev li ntev tau thiab tshem tawm cov khoom noj txom ncauj. Txawm li cas los xij, txoj cai kawg tsis ua haujlwm rau cov neeg uas raug kev txom nyem thiab niaj hnub noj hmo thaum noj hmo. Hauv qhov no, cov zaub mov nplua nuj nyob hauv cov carbohydrates qeeb yog qhov zoo tshaj rau noj hmo.

1. Lossi suav cov calories uas koj noj txhua hnub. Qhov ntsuas yuav tsum tsis pub tshaj 1,200 kcal rau cov poj niam thiab 1,500 rau txiv neej.
2. Haus dej kom txaus: qhov nruab nrab txhua hnub noj tsawg dua 2 litres.
3. Rau kev poob phaus, xaiv cov khoom noj muaj fiber ntau.
4. Carbohydrates yog qhov zoo ua ke nrog cov protein, txij li thaum cov kua dej los tsim thaum tus qub tuaj hloov mus rau cov kab mob ntawm cov amino acids uas tsim thaum ua tiav rau tom kawg.
5. Tsis txhob xaiv cov khoom noj hnub qub - muab kev nyiam rau cov khoom noj ua ke kom cov zaub mov, txiv hmab txiv ntoo, zaub, thiab cov khoom noj siv mis muaj nyob hauv cov zaub mov.
6. Txoj kev ua noj ua haus yuav ua tau dab tsi tab sis kib.
7. Cov khoom noj muaj rog (nqaij npuas, mayonnaise, thiab lwm yam) tsis suav nrog.
8. Noj hmo - tsis pub dhau 19.00.

Ceev Faj Cov carbohydrates ceev ceev, raws li cov kws tshawb fawb, tuaj yeem ua rau kom muaj kev quav tshuaj tiag tiag, zoo ib yam li muaj yees.

Yuav ua li cas ib qho tseem ceeb yog qeeb thiab ntau cov carbohydrates kom poob phaus

Qhov nqus ntawm carbohydrates ntawm cov nroj tsuag keeb kwm yog me ntsis qeeb , vim tias qhov ceev nrawm nyob ntawm glycemic index. Cov khoom lag luam nrog lub siab glycemic Performance index muaj ntau dua ib puas yam ntxwv txuam nrog. Yog li, lawv muaj peev xwm xa lub zog rau hauv lub cev hauv lub sijhawm luv tshaj plaws.

Cov ntaub ntawv muaj txiaj ntsig txog monosaccharides:

1. Cov carbohydrates ntau yog pom nyob hauv cov zaub mov kaus poom. Hauv cov nroj tsuag muaj nyob hauv cellulose thiab hmoov txhuv nplej siab,
2. Cov qauv molecular txoj ua rau solubility tsawg ntawm polysaccharides,
3. Glycogen yog cov khoom siv rau kev ua haujlwm ntawm cov leeg, kab mob thiab kabmob. Nws yog tso rau hauv cov leeg, mob siab,
4. Thaum lub cev ua si, cov leeg glycogen noj,
5. Hauv cov tib neeg hnyav 70 kg, qhov glycogen tom qab noj mov yog 327 g.,
6. Cov hmoov txhuv nplej siab yog 80% ntawm cov zaub mov zoo ntawm lub cev thiab tag nrho cov kev sib koom ntawm cov carbohydrates noj ib hnub.

Qauv ntawv qhia zaub mov

Xav txog cov ntawv qhia ua piv txwv rau lub lim tiam. Koj tuaj yeem kho cov zaub mov noj, tab sis thaum tsim nws, xav txog cov ntsiab lus hauv qab no:

• cov su noj su ntawm cov chav kawm thawj thiab thib ob yuav tsum tsis pub ntau tshaj 200 g,
• noj tshais thiab noj hmo - 200 g txhua
• rau pluas su, koj tuaj yeem noj 1 cov txiv ntoo uas muaj calorie tsawg hauv nruab nrab,
• rau ib qho khoom noj txom ncauj thaum tav su - 1 khob ntawm cov dej qab zib tsawg tsawg.

Cov tais diav tuaj yeem hloov nrog lwm tus los saj, tab sis qhov tseem ceeb yog khaws cia rau hauv lawv qhov feem ntawm BJU thiab qhov loj me. Thiab nco ntsoov nco ntsoov tias cov carbohydrates ceev yuav tsis coj mus rau qhov zoo.

Cov dab neeg twg, thiab qhov twg yog qhov tseeb? Qee cov kws tshawb fawb hais tias cov khoom noj khoom noj carbohydrate pab txhawb kev loj hlob ntawm cov qog nqaij hlav cancer. Lwm tus - tias nws ua rau lub neej ntev.

Ua kom cov ntawv qhia zaub mov yooj yim los sau, peb muab cov zaub mov qab qab uas yooj yim rau kev npaj hauv tsev. Tsawg-calorie, los ntawm qeeb carbohydrates, cov zaub mov zoo heev, lawv yuav ua kom pom kev noj zaub mov zoo thiab pab txhawb kom yuag dua li tsis rog.

On ib khob ntawm buckwheat - ib nrab ib liter dej. Boil lub cereal, ntxiv me ntsis ntsev. Cais, simmer 300 g ntawm champignons. Sib tov ob qho tib si tais diav thaum lawv tseem kub. Kua txob, lub caij nrog me ntsis roj txiv roj. Noj tshais uas zoo tshaj rau cov ua tshais rau lub cev yuag, uas muab lub zog rau ib hnub.

Soak 300 g ntawm lub noob taum liab nyob rau hauv 500 ml dej txias rau 3 teev. Boil kom txog thaum kev sib tw. Finely chop nruab nrab-qhov loj qhov me dos, passer. Tshaj 100 g ntawm walnuts los ntawm nqaij grinder, sib tov rau lawv nrog txhua qhov txuj lom (hops-suneli, kua txob). Ua ke taum, dos thiab noob txiv, calcine hauv lub lauj kaub qhuav rau 10 feeb.

250 g ntawm freshly av spelled (cereal, ib hom nplej, muag hauv khw muag khoom, muaj cov carbohydrates qeeb) ncuav 500 ml dej, ntxiv 2 Bay nplooj, ntxiv ntsev me ntsis thiab nqa mus rau ib lub rhaub, nplawm tas li. Tso tawm tsawg tshaj cov cua sov rau 20 feeb hauv qab lub hau. Tev, ntxuav, 1 kg zucchini, txiav lengthwise rau hauv halves. Xaiv lub pulp nrog ib rab diav. Ntsev, muab tso rau ntawm lub tais ci. Txias lub spelled loj, tshem tawm cov nplooj ntoos Bay. Ntxiv 2 lub qe qe, kua txob, mustard, 2 minced qej cloves rau nws. Sau cov txiaj ntsig loj nrog ib nrab zucchini. Muab tso rau hauv qhov cub, rhuab rau 200 ° C, ci rau 30 feeb. Txau nrog tshuaj ntsuab ua ntej muab kev pabcuam.

Lub cev noj qab haus huv, ruaj khov yog qhov tsis yog mono-tshaib plab kev tawm tsam, uas ua rau lub cev thawj thiab lub hlwb tsis txaus, tom qab ntawd rau kev tawg, thiab xaus nrog kev ua rog thiab txawm tias lub cev hnyav dua. Kev siv cov khoom noj muaj txiaj ntsig txog kev noj qab haus huv yuav ua kom sib npaug ntawm kev noj zaub mov noj thiab ua rau koj noj qab thiab muaj txiaj ntsig zoo rau daim duab. Tsuas paub qhov txawv ntawm qhov zoo thiab qhov tsis zoo: siv lub qub (tsis pub dhau lub luag haujlwm tsim nyog, ntawm chav kawm), thiab tsis lees qhov kawg lossis txo lawv tus lej.

Los ntawm cov kis las thiab cov neeg ua raws li kev noj qab haus huv, ib qho tuaj yeem hnov ​​cov lus hauv qab no: - qhov no yog kev phem, thiab qeeb carbohydrates - zoo. Tab sis yog nws yooj yim heev? Lo lus nug yuav tsum tau kawm ua ntej. Hauv tsab xov xwm no peb yuav xav txog cov txheej txheem kev hloov pauv cov carbohydrates qeeb thiab lawv muaj txiaj ntsig rau lub cev ntawm tus kws tshaj lij cov neeg ncaws pob thiab cov neeg sawv cev ntawm lwm cov kis las.

Carbohydrates ua rau tag nrho

Cov noob taum pauv los ntawm lub plhaub (piv txwv li, txhuv, hmoov nplej) tau cais raws li nruab nrab, tab sis kev siv ntau dhau los ua rau cov rog tshaj.

Teb cov lus nug tau nug, qhov tseem ceeb ntawm ob hom carbohydrates yog qhov tsim nyog sau cia: nrog rau kev dhau los ntawm cov piam thaj, lawv txoj kev txo qis rau glycogen tsis tshwm sim.

Cov carbohydrates ntawm cov nroj tsuag thiab zaub uas tau hla kev them nqi kho cua sov. Tom ntej no tuaj cov zaub mov thiab zaub mov noj nrog qhov nruab nrab GI.

Ntau dhau ua rau kev hloov pauv ntawm cov piam thaj rau triglycerides, thiab lawv ua kom nrawm ntawm kev loj hlob ntawm cov nqaij mos adipose. Uas yog, tsis tu ncua kev noj haus ntawm carbohydrates yuav ntxuav lub cev thiab txo cov cholesterol.

Cov npe ntawm cov khoom lag luam (lub rooj zom zaws qhia cov khoom siv uas nquag siv) yog koj cov pob tawb uas muaj kev noj qab haus huv thiab nws yuav pab tau kom faib khoom txhua hnub.

Kev tshawb fawb txog kev kho mob tau ua pov thawj nyob rau hauv lawv qhov kev ua tau nce lub zog ntawm lub cev , thiab kev hlawv roj yog ntau nrawm dua thiab muaj peev xwm ua tau zoo.

Cov kws tshaj lij hais tias kev noj zaub mov txhua hnub yuav tsum yog 50% rau cov zaub mov carbohydrates qeeb.

Cov khoom siv thiab hom qeeb carbohydrates

Coob tus ntawm cov carbohydrates qeeb yog nyob hauv cov khoom lag luam:

• txiv ntoo qab zib
• hmoov txhuv nplej siab
• cereals
• txiv ntoo
• cereals (tshwj tsis yog semolina),
• zaub (leek, zucchini, txiv lws suav, avocado, zaub qhwv thiab dos),
• taum
• tsawb qus
• zaub ntsuab
• khob cij siv cov hmoov nplej wholemeal,
• nceb
• nplej zom (durum nplej).

Lub xub ntiag ntawm qhov nce ntawm monosaccharides, zoo li 2 lossis 3 cov saw molecular, yog ib qho zoo ntawm cov carbohydrates qeeb. Peb yuav nthuav qhia cov npe ntawm cov khoom lag luam hauv cov txheej txheej slimming tom qab, tab sis tam sim no peb kawm cov hom.

Yog li hom qeeb carbohydrates:

Vim muaj ntau dhau ntawm monosaccharides, cov txheej txheem ntawm kev sib cais, lub zog hloov thiab kwv yees yog qeeb heev.

Lub carbohydrates nyuaj rau poob phaus (noj cov zaub mov porridge)

Kev noj zaub mov noj yog ua raws li kev ua noj txhua txhua hnub ntawm cereals, tshwj tsis yog semolina. Qhov txiaj ntsig ntawm pluas tshais thaum sawv ntxov yog nyob rau hauv cov txiaj ntsig ntawm fiber ntau, uas pab ntxuav cov hnyuv.

Kev lag luam qoj ib ce muaj ib qho ntawm ob txoj kev xaiv: noj zaub mov 10 hnub thiab kev noj haus 7 hnub. Qhov tshwm sim ntawm txhua tus yuav pom tsuas yog ua raws qee txoj cai.

Noj porridge los ntawm kev ua zaub ua noj txhua hnub. Txog rau hnub kawg, rov ua txhua yam zaub mov raws li xav tau lossis ua khoom noj qab zib los ntawm ob peb cov khaub noom. Kev noj nyiaj tsis yog txwv, vim tias kev ua zaub mov noj yog nplua nuj nyob hauv kev ua kom muaj carbohydrates qeeb.

Daim ntawv teev cov khoom lag luam (lub rooj ua xais qhia tau tias lawv GI) yog qhov sib txawv, yog li nws tsis nyuaj rau xaiv cov khoom xyaw ntxiv rau cov khoom qab zib zib.

Koj yuav tsum ua zaub mov rau lawv hauv dej tsis muaj dej. Ob peb hnub ua ntej noj haus, tsis suav nrog cov khoom noj nrawm, ntsim, cawv thiab kib zaub mov.

Kev noj zaub mov noj yog ua raws li kev ua noj txhua txhua hnub ntawm cereals, tshwj tsis yog semolina.

Noj cov zaub mov 10 hnub

Txheeb tawm ntawm cov khoom noj qos, butter, txhua hom khoom noj mis nyuj, mov ci, nqaij, ntses, ncuav qab zib, nqaij qaib. Txog hnub ua noj, peb noj cereals uas tsis muaj ntsev. Ua ntej noj mov, nco ntsoov haus ib khob dej.

Thaum lub sijhawm ua zaub mov noj, nws raug tso cai rau qab zib cov zaub mov nrog zib ntab, txiv hmab txiv ntoo thiab txiv ntoo. Zaus: ib zaug txhua 6 lub hlis. Cov khoom tsim yog nqa tawm los ntawm kev sib ntxiv ntawm cov khoom txwv tsis pub nres.

Cov ntaub ntawv dav dav

Cov khoom noj uas muaj ntau hom carbohydrates - yog dab tsi tag nrho thiab nws cuam tshuam li cas rau lub cev? Yog tias koj paub txog, tom qab ntawd koj paub tias lub cev tau ib txwm ua haujlwm ib txwm siv los kos txhua lub zog los ntawm carbohydrates. Nws faib tag nrho lawv yam tsis muaj kab thiab muab cov piam thaj tso rau hauv cov ntshav. Tab sis kom zais qee qhov kev siv hluav taws xob ntau hauv lub cev hauv cov roj ntsha. Qeeb carbohydrates yog ib txoj hauv kev los tiv thaiv cov txuam nrog cov rog ntau dhau. Vim yog lawv cov qauv, lawv tsis tshua maj mam hloov mus rau cov qab zib ntshiab, thiab, yog li ntawd, lub zog yog dosed rau hauv cov ntshav.

Qhov no txhais tau li cas hauv kev xyaum:

1. Lub cev tswj siv nyiaj yuav luag txhua lub zog tau txais los ntawm cov carbohydrates qeeb, yog li ntawd, nws tsis tas yuav tig mus ua rog.
2. Yog tias qee qhov dhau ntawm cov caloric kom tsawg yog pom, tom qab ntawd nrog cov carbohydrates qeeb nws muaj feem ntau yuav muaj sijhawm los rhuav tshem, hla dhau theem ntawm triglyceride thiab alkaloid tso.
3. Tiav tsis muaj kev thauj khoom ntawm daim siab.

Cov yam ntxwv zoo kawg ntawm kev paub txog kev ua carbohydrates tau ua rau lawv ib txwm muaj los ntawm cov calories ntau tshaj hauv cov zaub mov. Txawm li cas los xij, qhov no tsis txhais tau tias yog tias koj hloov lub qab zib nrog porridge, koj yuav pib poob phaus. Tsis yog, nws tsuas yog hais tias koj yuav tau noj ntev dua, uas txhais tau tias koj yuav tau noj tsawg dua thiab tsawg dua.

Cov Pab Pawg Khoom

Thaum xav tias cov khoom noj twg muaj cov khoom noj uas muaj carbohydrates, ib qho yuav tsum tsis txhob hnov ​​qab qhov tseeb tias hauv kev zom zaub mov lossis ua kom qeeb nqaij carbohydrates tuaj yeem dhau los ua khoom noj sai. Cov piv txwv tshaj plaws yog nplej.

• Cov nplej nplej nplua nuj - nplua nuj hauv cov tshuaj fiber - tus qauv rau cov zaub mov qeeb.
• Refined nplej - devoid ntawm fiber ntau, me ntsis siab dua.
• Nplej porridge - tseem suav hais tias yog qeeb carbohydrates, txawm hais tias nws GI nws ua rau ntau tshaj li cov qauv kev cai.
• Coarse hmoov twb suav hais tias yog yuav tsum tau ua sai carbohydrates, txawm hais tias qhov zoo li cas no yog qib los ntawm cov khoom siv fiber ntau.
• Coarse hmoov ci cov khoom yog suav hais tias yog kev noj zaub mov zoo rau lub cev, txawm hais tias qhov tseeb lawv tau ceev carbohydrates.
• Cov hmoov nplej zoo - ua tau sai carbohydrates.
• Ci los ntawm hmoov zoo - nws tsis tshua muaj kev pom zoo rau kev siv vim tias qhov siab kawg glycemic index.

Cov khoom lag luam yog cov tsis tshua muaj siab thiab suav tias yog qeeb qeeb.Nyob rau tib lub sijhawm, nplej ci, uas tau yooj yim tsuas yog hauv av, yog xyaum ua tsis txawv ntawm cov hmoov txhuv nplej siab sib txuas. Hloov chaw, nyob rau hauv kev cuam tshuam ntawm cov tshuab thiab thermal yam, txhua qhov carbohydrates yog hloov dua siab tshiab los ntawm qeeb mus rau classic monosaccharides.

Cov khoom tseem ceeb

Qhov tseem ceeb ntawm cov qeeb qeeb carbohydrates rau lub cev hlwb tau paub ntev, vim muaj cov tshuaj sib xyaw ua ke:

Glycogen - nyob rau hauv tus txheej txheem ntawm glycogenesis hloov dua siab tshiab hauv daim siab los ntawm cov piam thaj, uas nkag mus hauv tib neeg lub cev nrog zaub mov noj. Nrog rau qhov tsis muaj txiaj ntsig ntawm polysaccharides, lub cev yuav siv glycogen los ntawm nws tus kheej cov peev nyiaj.

Npuas - tsim nyog rau kev ua haujlwm ntawm tag nrho cov hnyuv. Nrog cov tsis muaj peristalsis, uas ua rau mob plab hnyuv .. Ua rau muaj cov co toxins, normalizes.

Hmoov txhuv nplej siab - pab txhawb rau kev maj mam nqus ntawm cov piam thaj, ua tsaug rau nws tsis muaj qhov txawv txav ntawm cov ntshav qab zib cov ntshav nyeem - txo qis lossis nce ntxiv.

Cellulose - tsob ntoo no polysaccharide. Hauv cov zom zaub mov, nws faib nrog maj mam, thiab qhov ntau zog hauv lub zog tso tawm.

Cov tshuaj insulin - lub luag haujlwm tseem ceeb hauv cov metabolism. Nws yog qhov tsim nyog rau cov neeg uas ua tsis tau lawv tus kheej tsim cov insulin, uas yog, cov uas muaj ntshav qab zib.

Tus nqi ntawm qeeb carbohydrates thaum cev xeeb tub

Cov saccharides ntau ua cov haujlwm hauv qab no:

• yog qhov zoo tshaj plaws ntawm lub zog,
• txhim kho kev zom zaub mov thiab kev zom zaub mov muaj txiaj ntsig,
• normalize ntshav qab zib ntau ntau
• ua kom qhov hnyav tsis zoo
• sib ntaus kev nyuaj siab
• muaj txiaj ntsig zoo rau kev mob ntawm daim tawv nqaij thiab plaub hau.

Lawv qhov tsis txaus ntseeg ua rau txo qis kev muaj peev xwm ntawm lub hlwb, ua kom tsis muaj zog nyob rau hauv lub siab ntawm cov xim, mus pw teeb meem, muaj kev cuam tshuam tsis zoo rau lub xeev cov leeg.

Nws yog ib qho tsim nyog yuav tsum tau tswj hwm cov nyiaj kom yog ntawm polysaccharides thaum cev xeeb tub, raws li lawv lub cev zoo li tus txiav. Nws yog qhov tshwj xeeb tshaj yog rau cov poj niam nrog cov mob endocrine, qhov chaw muaj teeb meem nrog kev tsim cov tshuaj insulin. Txhim kho peristalsis, tiv thaiv cem quav.

Lub luag haujlwm tseem ceeb ntawm cov roj qeeb qeeb yog qhov tseeb hais tias lub cev siv ntau lub zog rau lawv qhov kev rhuav tshem, qhov no ua rau nws muaj peev xwm tswj tau qhov hnyav. Nws yog cov xa khoom muaj cov vitamins thiab minerals, uas yog qhov tseem ceeb rau kev loj hlob ntawm lub qub.

Yuav tsum tau haus ntau npaum li cas rau cov khoom noj sib npaug?

Cov kws tshawb fawb muab ib lub mis qhov sib piv ntawm cov protein, cov rog thiab carbohydrates, ntsig txog, 1: 1: 4. Yog tias peb tham txog qhov ntau ntau ntawm kev siv cov carbohydrates, tsis muaj qhov qhia tau zoo rau txhua tus neeg - txhua tus neeg yog tus neeg. Cov kev xav tau tuaj yeem sib txawv nyob ntawm hnub nyoog, kev siv lub cev, poj niam txiv neej, lub hom phiaj (xav kom poob phaus lossis nce lub cev nqaij) thiab lwm yam. Qhov nruab nrab, raws li cov khoom noj khoom haus, txiv neej yuav tsum haus 260 g, poj niam 220 g txhua hnub.

Los poob phaus yam tsis muaj kev phom sij

Cov kws kho mob tau hais tias los ntawm kev noj cov zaub mov muaj polysaccharide kom tsis tu ncua, koj tuaj yeem tshem tawm koj tus kheej ntawm slagging, normalize cov roj cholesterol, thiab txo qhov hnyav tsis tas yuav ua kom koj tus kheej nrog noj zaub mov kom nruj thiab ua kom lub cev qoj ib ce.

Muaj ntau ntau, tab sis txhua tus ntawm lawv xav tau ua raws li qee qhov kev cai:

• noj zaub mov tsawg kawg tsib zaug hauv ib hnub, zaum kawg - txog 19:00.
• tus nqi ntawm cov khoom noj - tsis ntau tshaj 200 grams nyob rau ib zaug,
• muab haus cawv
• txo qis cov suab thaj ntau hauv cov zaub mov,
• haus dej ntau ntxiv.

Txij li thaum cov ntawv qhia zaub mov muaj cov protein thiab cov rog, cov zaub mov yuav muaj ntau yam thiab sib npaug.
Ib tug neeg uas tau noj zaub mov zoo li no tsis ntsib kev qaug zog thiab kiv taub hau, vim nws tsis ua kom nws tshaib plab nrog kev tshaib plab.

Kev ua haujlwm ntawm lub plawv thiab cov ntshav khov kho dua vim qhov tsis lees paub ntawm cov khoom noj muaj roj, cov roj ntsha glycemic txo qis, thiab lub plab zom mov tuaj yeem hloov kho.

Txhawm rau npaj rau lub cev rog me dua li kev noj zaub mov li niaj zaus, nws raug nquahu kom txo qis ntawm cov zaub mov noj nyob rau hauv ib lub sijhawm dhau los ntawm 40% ob peb hnub ua ntej pib noj zaub mov noj.Hnub ua ntej pib ntawm chav kawm, ua kom ib hnub tsis txaus - haus dej nkaus xwb kefir nrog cov ntsiab lus tsis muaj rog. Xaiv lub sijhawm tsis tau puv nrog kev lag luam thiab tsis kam ua kis las kis las rau lub sijhawm no.

Tsib Hnub qeeb qeeb Carbohydrate Noj Qab Zib

1. Tsawg-rog ntses thiab nqaij ntses.
2. Nqaij qaib nqaij, nqaij luav nqaij, nqaij nyuj nqaij nyuj,
3. Xim av nplej, hlaws barley thiab buckwheat, oatmeal, millet,
4. Dib, txiv lws suav, txhua hom zaub qhwv, zucchini, txaij, dos, zaub ntsuab, taum ntsuab, taum, lentils, taum pauv, qaib, nceb,
5. Cov zaub ntsuab - zaub txhwb qaib, cilantro, tarragon, dill, zaub basil,
6. Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo - currants, txiv apples, pears, watermelons, plums, txiv qaub ntsuab, kiwi, txiv ntoo qab zib thiab lwm tus, cov txiv hmab txiv ntoo qhuav.

Paub txog cov txheej txheem khoom noj khoom haus rau qhov poob phaus, koj tuaj yeem tsim kev ywj pheej ntawm cov khoom noj - qhov tshwm sim yuav zoo heev.

Glycemic Performance index

Cov kua nplaum yog cov theem kawg hauv kev coj ua ntawm txhua yam piam thaj, uas tshwm sim los ntawm kev hloov tshuaj hauv cov nqaij hauv lub cev. Txhawm rau paub qhov ceev ntawm cov txheej txheem no, lub tswvyim ntawm glycemic index (GI) tau qhia. Cov piam thaj yog 100 thooj.

GI tau muab faib ua theem - qis, nruab nrab thiab siab, feem: los ntawm 10 txog 40, txij 40 rau 60, txij 60 rau 100. Qhov ntsuas siab dua, qhov nrawm nce siab dua thaum noj.

Nws ntseeg tau tias nyob hauv cov kab ke "tseem ceeb" polysaccharides, cov ntawv glycemic yuav tsum tsis pub tshaj tus nqi ntawm 69.

Cov khoom noj muaj qhov siab thiab nruab nrab glycemic:

• npias - 110,
• mov dawb, nplej zom, zib ntab, ncuav qab zib, txiv duaj - 90,
• croissants, qab zib qab zib, cheesecakes, halva, piam thaj qab zib - 70,
• mis nyuj khov, pancakes, tshuaj yej thiab kas fes, dumplings, rog qaub cream thiab mayonnaise - 60,
• nqaij thiab ntses cutlets, txiv nkhaus taw, xim av daj, yogurts nrog qab zib, siab, qe - 50,
• txiv apples, quince, cov rog muaj roj tsawg yogurt, ntsuab taum pauv, vermicelli, plums - 35,
• currants, txiv ntoo qab zib, txiv pos nphuab, noob taub dag, gooseberries, rog yogurt - 25,
• almonds, zaub kav, txiv ncuav pias, zaub paj thiab zaub qhwv dawb, dib, noob txiv, nceb, zucchini, dos, txiv laum huab xeeb, ntsev, cov ceg, kefir, txiv ntseej - 15,
• zaub xas lav, noob - 9.

Paub txog qhov ntsuas, koj tuaj yeem tso pov tseg cov khoom lag luam tsis zoo.

Nrog rau cov tshaib plab carbohydrate, muaj qhov nce ntawm ntau lawm ntawm prolactin thiab cortisol, thiab cov thyroid muaj nuj nqi tsawg dua. Qhov no ua rau lub siab tsis zoo, mob nkees ntev, o, lub plab zom mov. Tab sis cov kws kho mob kuj tsis pom zoo kom nqa mus dhau nrog cov zaub mov zoo li no, qhov no tuaj yeem ua rau kev rog rog thiab lwm yam tsis zoo.

Ntawm txhua pluas noj, ib nrab phaj yuav tsum tau nyob hauv ib qho zaub xam lav, 1/4 txhua - cov khoom noj carbohydrates thiab cov protein, thiab ib qho roj tablespoon ntawm ib qho roj zaub - txiv ntseej, linseed lossis paj noob hlis.

Txoj kev ua neej zoo suav nrog tsis tsuas yog tso cov kev coj ua tsis zoo, tab sis kuj tseem ua si kis las thiab noj zaub mov kom raug. Rau qhov no, kev noj haus yuav tsum muaj ntau haiv neeg thiab suav nrog txhua yam tseem ceeb. Hauv qhov no, kev noj qab haus huv zoo heev thiab daim duab zoo tau lav.

Tej zaum txhua tus neeg uas tsawg kawg ib zaug tau noj zaub mov lossis xav txog kev noj zaub mov zoo, hnov ​​cov lus "sai" thiab "qeeb" carbohydrates. Cia peb sim los xyuas seb dab tsi yog tom qab lawv thiab yuav ua li cas kom noj cov khoom noj carbohydrate uas muaj cov khoom noj kom zoo.

Lub zog tseem ceeb rau peb lub cev. Lawv feem ntau pom hauv bakery, confectionery thiab nplej zom. Ntau cov carbohydrates kuj pom muaj nyob hauv cov txiv hmab txiv ntoo qab zib (txiv hmab, txiv tsawb, hnub tim) thiab cov hmoov txhuv nplej siab (qos yaj ywm, pob kws), cereals (mov, semolina, millet, buckwheat, oatmeal) thiab legumes (taum pauv, taum pauv, taum pauv)

Tus nqi niaj hnub

Kev siv cov carbohydrates ua zaub mov yog qhov tsim nyog thiab qhia rau txhua tus. Yog tias lawv tsis muaj ntau txaus, ua rau cov cev metabolism hauv lub cev, nrog rau cov kev ua haujlwm ntawm lub cev thiab lub hlwb, tsis yooj yim sua. Ib qho ntxiv yog tias cov nqi ntawm cov khoom noj carbohydrates hauv zaub mov txhua hnub rau cov neeg sib txawv yuav tsum txawv. Yog tias qhov no yog tus neeg zoo li tus uas tsis ua kis las thiab tsis teeb tsa nws tus kheej ua kom poob phaus, ces tus qauv rau nws yog los ntawm 50 mus rau 70% ntawm kev noj zaub mov noj txhua hnub, tus so tau faib ntawm cov rog thiab cov protein.

Thiab ntawm no muaj cov ntsiab lus tseem ceeb heev! Rau cov neeg uas xav kom poob phaus, nws yog contraindicated noj carbohydrates thaum hmo ntuj. Carbohydrates "qeeb" lossis "yooj yim" nyob rau hauv cov zaub mov noj thaum yav tsaus ntuj ua ntej yuav mus pw yog qhov tsis zoo rau lub duav, lub duav thiab pob tw! Lawv tsuas yog tsis muaj qhov chaw mus (koj tsis ua kis las ua ntej koj mus pw), thiab lawv tau ua lub siab luv rau lub cev rog. Tsis muaj qhov xav tau Christian Dior tau hais tias: "Txhua thooj noj tseem tshuav hauv qhov ncauj li ob feeb, ob teev hauv plab thiab ob hlis ntawm lub duav." Yog li ntawd, ua ntej koj noj ib yam dab tsi cua thaum hmo ntuj, cia koj tus kheej los xav - nws puas tsim nyog lub sij hawm txaus siab rau koj txoj kev ntxhov siab rau yav tom ntej txog cov phaus ntxiv?

Yog tias tsis yog, tom qab ntawd nws yog lub sijhawm los nrhiav pom cov teeb meem carbohydrates nrawm yog dab tsi thiab vim li cas lawv thiaj hu ua ntawd.

Dab tsi yog cov carbohydrates ceev

Txhua yam yog yooj yim heev - cov uas nrawm los ntawm lub cev yog hu ua cov roj lossis zaub sai. Lawv muaj cov khoom noj qab zib, tsis yog (khoom qab zib, khoom qab zib, ncuav qab zib, chocolate, zib ntab, jam), tab sis kuj muaj txiv hmab txiv ntoo (txiv tsawb, txiv quav ntswv nyoos, txiv duaj, txiv ncuav qab zib, dib liab, dib liab, txiv ntoo, hnub tim, raisins), dej qab zib (dej qab zib, txiv hmab txiv ntoo stewed, tshuaj yej qab zib, dej cawv), zaub nrog lub tsw qab (qos yaj ywm, beets, turnips, taub dag), mis nyuj khov, khob cij poov, nplej dawb polished. Cov ntawv no tau ntev heev, tab sis cov ntsiab cai hais txog nws yog qhov qub - yog tias muaj qab zib hauv cov zaub mov, nws muaj cov khoom noj yooj yim.

Txhawm rau cov khoom lag luam no tsis txhob tso rau hauv cov rog, nws yog qhov zoo dua rau lawv noj thaum sawv ntxov hauv qhov me me. Lwm qhov kev xaiv - tom qab noj cov zaub mov zoo li ntawd, muab kev tawm dag zog rau lub cev ua kom muaj calories. Nrog rau kev noj zaub mov kom nruj thiab tsom rau kev poob phaus, cov zaub mov uas muaj protein ntau tau yoo tawm ntawm kev noj haus.

Ntawm chav kawm, xws li qhov kev zam tsis tuaj yeem dhau los ua tus qauv. Qab zib yog qhov tsim nyog rau peb ua lub zog ntawm lub zog thiab ua haujlwm hauv lub hlwb. Xav paub ntau tshaj ntxiv yog kev soj ntsuam ntawm lub hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo thiab kev siv lub peev xwm kom tsim nyog ntawm yam dab tsi thiab thaum peb noj.

Dab tsi yog cov txiaj ntsig ntawm qeeb carbohydrates

Yog lawm, koj twb pom tau hais tias cov khoom noj carbohydrates ua rau lub cev puas tsawg dua, thiab thaum nruab hnub lawv maj mam siv rau kev siv dag zog, thiab tsis yog tam sim ntawd hloov mus rau hauv cov rog. Qhov txiaj ntsig ntawm qeeb carbohydrates kuj yog lawv tsis nce ntshav qab zib. Lawv tuaj yeem noj los ntawm cov neeg mob ntshav qab zib.

Qhov kev nqus ntawm cov carbohydrates qeeb yog qhov tshwj xeeb tshaj yog rau cov neeg ncaws pob thiab txhua tus neeg ua lub neej muaj lub cev. Los ntawm suav nrog cov khoom lag luam zoo li no hauv koj cov pluas noj ua ntej tawm dag zog (hauv 40-50 feeb), koj yuav ua rau koj lub cev nce siab ntev, muaj zog thiab ua si thaum qoj ib ce.

Cov npe ntawm cov qeeb qeeb carbohydrates (cov khoom muaj lawv) yuav muab cov zaub mov noj raws li kev noj mov (thaum noj tshais mus rau thaum noj hmo). Yog li, dab tsi uas ib tus neeg uas nyiam noj zaub mov zoo thiab ua lub neej nquag yuav tsum noj:

1. Cereals. Koj tuaj yeem noj cov khoom qab zib thaum sawv ntxov, tsuas yog semolina thiab mov. Buckwheat, oat thiab pearl barley yog qhov tshwj xeeb tshaj yog.

2. Tag nrho cov qhob cij mov ci Cov. Thaum sawv ntxov, nws yog qhov muaj peev xwm los them qhov khoom txom ncauj nrog ib qho me me ntawm cov khob cij wholemeal.

3. Cov nplej zom nyuaj ntau yam. Nws tseem zoo dua rau noj yav tom qab noj su. Rau cov neeg tab tom nrhiav kom poob phaus - tsis muaj qhov sib ntxiv ntawm cov kua ntsw.

4. Cov zaub thiab txiv hmab txiv ntoo tsis muaj qab zib. Lawv tuaj yeem noj txhua hnub ntev yam tsis tau xaiv rau daim duab (zaub qhwv, zucchini, kua txob, txiv lws suav, dib, txiv kab ntxwv qaub, kiwi, txiv tsawb ntsuab, avocados).

6. Cov Ob Chav. Lawv muaj protein ntau, yog li lawv tuaj yeem raug siv ua zaub mov rau yav tsaus ntuj (taum pauv, taum laum, taum pauv, taum pauv).

Ntxiv cov protein (nqaij, ntses) thiab cov rog zoo (txiv roj roj) rau hauv cov roj (carbohydrates) zoo, thiab nyob tom hauv ntej yog kev noj zaub mov kom zoo. Hauv qhov no, tsis muaj qhov tsis xav kom tsis kam ib zaug thiab rau txhua tus los ntawm cov khoom qab zib me me kom lom zem. Ib qho khoom qab zib me me hauv cov huab cua phem tsuas yog yuav txhawb koj lub siab yog tias koj nyiam noj zaub mov zoo rau lub sijhawm, siv cov zaub mov maj, txav ntau thiab xav zoo.

Yog tias koj kawm cov npe ntawm cov khoom noj nrog cov zaub mov qeeb thiab ua raws nws thaum tsim cov ntawv qhia zaub mov noj, koj tuaj yeem tsis tsuas yog poob phaus, tab sis kuj tswj hwm koj qhov hnyav. Tsis kam lees noj qab tab sis tsis zoo rau cov khoom xyaw, thiab suav nrog cov zaub mov muaj txiaj ntsig zoo hauv daim ntawv qhia zaub mov, yuav tuaj yeem rov qab noj qab haus huv. Thaum lub caij noj zaub mov, koj yuav tsis nrog kev paub txog kev tshaib kev nqhis, vim tias cov khoom noj nrog qhov qeeb (txwv tsis pub hu ua cov "carbohydrates") pub koj tau txais txaus rau lub sijhawm ntev.

Npaum li cas rau carbohydrates qeeb?

Saccharide yog ib qho khoom noj ntawm cov carbohydrates. Nyob rau theem theem molecular, lawv yog cov tsim ntawm carbon, oxygen thiab hydrogen. Thaum txiav txim siab hauv tib neeg lub cev, carbohydrates hloov mus rau hauv cov piam thaj, uas tom qab siv rau lub zog tsim tawm. Qhov uas tig mus ua superfluous yog tso rau hauv cov leeg thiab nplooj siab hauv daim ntawv ntawm glycogen lossis rog yog tsim los ntawm nws.

Kev nqus ntawm cov khoom noj tsis yooj yim (carbohydrates) yuav tsum muaj sijhawm ntau, nrog rau cov nqi zog siab. Lawv xyaum tsis yog tso rau hauv daim ntawv ntawm cov rog, tab sis, ntawm qhov tsis sib xws, yuam kom lawv zom cov roj ua kom muaj nuj nqis rau lub zog.

Cov npe ntawm cov khoom lag luam nrog "ntev-tawg" carbohydrates suav nrog feem ntau ntawm cov txiv hmab txiv ntoo thiab zaub. Lawv kuj tseem muaj fiber ntau.

Tshwj xeeb rau cov neeg muaj ntshav qab zib, lub tswv yim ntawm "glycemic index" tau qhia, uas qhia tau tias nce ntshav qab zib tom qab siv cov khoom xyaw. High GI qhia tias muaj kev phom sij rau tib neeg kev noj qab haus huv.

Yog li, peb tuaj yeem xaus tias cov qeeb carbohydrates muaj cov txiaj ntsig zoo rau kev noj qab haus huv ntawm tib neeg lub cev. Vim yog saccharides, kev tsim tawm ntawm serotonin nce, uas yog yam tshuaj lub luag haujlwm rau lub siab ntsws thiab tswj lub cev qhov kub. Nws muaj peev xwm ua kom sov lub cev, yog li nws ntseeg tau tias kev noj cov zaub mov ntev ntev nyob rau lub caij ntuj no yog qhov tshwj xeeb tshaj yog.

Lus Cim! Cov khoom xyaw carbohydrate feem ntau muaj GI tsawg, uas yog vim li cas lawv kuj tsim nyog rau kev poob phaus thiab ntshav qab zib. Nrog lawv siv, cov piam thaj nkag rau hauv cov hlab ntshav maj mam, uas tsis tas ua rau lub zog dhia.

Cov zaub mov nplua nuj nyob hauv cov khoom noj carbohydrates yuav tsum nyiam dua yog noj rau pluas tshais lossis pluas su, vim tias glycogen tsim thaum sawv ntxov. Yog tias koj noj lawv lig rau yav tsaus ntuj, lub sijhawm ntev ntawm cov khoom noj carbohydrate tuaj yeem cuam tshuam tag nrho kev so ntawm lub cev.

Lus Cim! Txij li thaum lub cev muaj kev sib xyaw ua ke tau zom cov zaub mov ntev ntev nyob rau hauv tib neeg lub cev, lawv tsis pom zoo kom noj tom qab kis las, thaum lub cev xav tau lub zog sai sai rau lub zog siv. Ua ntej cov chav kawm, ntawm qhov tsis sib xws, lawv xav tau. Rau cov tib neeg ua lub neej kev ua si sedentary, cov khoom zoo li no tau pom zoo siv.

Ntau yam ntawm Quav Nyias Carbohydrates

Lub carbohydrates nyuaj yog muaj li ntawm monosaccharides:

• hmoov txhuv nplej siab - Nws yog qhov txawv txav los ntawm kev muaj peev xwm maj mam zom los ntawm kev zom cov enzymes, pab txhawb rau qhov ib txwm ua ntawm cov piam thaj,
• fiber ntau - Nws coj cov txiaj ntsig zoo rau tib neeg lub cev, rov kho txoj hnyuv, tshem tawm cov khoom ua muaj mob thiab feem ntau yog tshuaj ntxuav vaj tse rau lub plab zom mov,
• glycogen - tuaj yeem hloov mus rau cov piam thaj, nrog lub cev tsis muaj carbohydrates, hom monosaccharide no yog tsim los ntawm cov rog thiab cov protein,
• tshuaj insulin - lub zeem cia cov carbohydrate ntawm qee cov khoom cog, yog hloov dua siab tshiab los ntawm fructose, yog tam sim no tshwj rau cov txiv hmab txiv ntoo siav.

Carbohydrate Cov Lus

Txhawm rau kom nkag siab cov khoom xyaw twg muaj ntau cov roj qeeb qeeb, ib daim ntawv ua tiav ntawm cov khoom tau muab tso ua ke hauv ib lub rooj. Nws kuj qhia tau qhov glycemic Performance index.

Tus nqi ntawm cov carbohydrates qeeb dua, g

Cereals thiab hmoov khoom

Durum nplej nplej

Ceev thiab noob

Thiab txawm hais tias cov khoom siv mis nyuj muaj protein ntau thiab muaj ob peb carbohydrates, lawv kuj muaj npe nyob hauv lub rooj. Tom qab tag nrho, lawv tau muaj txiaj ntsig thiab kuj tseem ua rau kom poob phaus.

Cereals yog feem ntau saturated nrog qeeb carbohydrates. Tias yog vim li cas porridge yog ib qho tseem ceeb ntawm kev noj haus txhua hnub. Lawv sau nrog lub zog, ua kom muaj zog thiab pab tshem hauv cov phaus ntxiv. Txawm li cas los xij, rau kev poob phaus koj yuav tsum ua noj lawv yam tsis muaj qab zib, uas yog qhov tseem ceeb ntawm cov "tsis zoo" carbohydrates. Thiab lawv tau paub los pab txhawb rau deposition ntawm cov rog.

Raws li rau cov hmoov nplej cov khoom lag luam, txawm hais tias qee qhov ntawm lawv muaj cov carbohydrates qeeb, lawv yuav tsum ua tib zoo noj. Ntau cov khoom siv qhob cij yog qhov tsis muaj teeb meem thiab pab txhawb kom cov rog ntau ntxiv. Feem ntau cov hmoov nplej muaj cov khoom noj sai sai.

Qos yaj ywm thiab pob kws suav nrog ntau cov hmoov txhuv nplej siab, tab sis muaj qhov glycemic siab. Lub sijhawm ua zaub mov noj rau lub hom phiaj poob phaus, cov khoom siv no tau zoo tshaj plaws nrog kev ceev faj, txwv lawv tus lej ntawm cov zaub mov. Tau txais txiaj ntsig zoo dua ntawm cov hmoov txhuv nplej yog zaub mov. Qhov kom zoo dua yog nyob rau ntawm buckwheat, oatmeal thiab barley.

Thaum txiav txim siab cov ntsiab lus ntawm cov carbohydrates ua ke, nws yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv qhov tseeb tias tom qab kev kho cua sov, qee qhov lawv nyiam tig mus rau qhov ceev ceev. Ib qho piv txwv yog nplej:

• nyoos - cov khoom lag luam muaj nplua nuj nyob hauv fiber, nws muaj ntau cov qeeb carbohydrates,
• ua kom zoo nplej - tsis muaj fiber, GI ntau dua li hom nplej nplej,
• nplej nplej - muaj cov carbohydrates qeeb, tab sis GI yog ntau dua li ntawm qhov ntawm cov khoom lag luam,
• tag nrho cov hmoov nplej - complex carbohydrates hloov mus ua yooj yim, tab sis cov ntsiab lus fiber ntau tseem tseem ceeb,
• ci cov khoom lag luam - cov khoom noj tsis zoo rau lub cev, txawm li cas los xij, muaj cov carbohydrates ceev,
• hmoov nplej hmoov nplej hauv av - muaj cov roj sai ntawm lub cev sai, ua rau cov txuam nrog cov rog lub cev,
• hmoov zoo hmoov khoom - cov khoom noj khoom haus muaj calorie ntau, muaj glycemic siab loj, cov khoom lag luam tsis pom zoo rau siv nrog qhov kev poob phaus thiab muaj cov ntshav qab zib mellitus.

Cov piv txwv saum toj no ua pov thawj tias cov roj qeeb qeeb qeeb tshaj muaj nyob hauv cov nplej nyoos. Yog tias nws yog hauv av ua hmoov, cov khoom yuav tsis zoo rau daim duab. Qeb kev sib tsoo yog qhov tseem ceeb. Nyob rau hauv cov hmoov nplej zoo, cov carbohydrates qeeb yog qhov tsis ua. Thiab nyob rau hauv kev cuam tshuam ntawm siab kub, lawv hloov mus rau qhov ceev ceev.

Cov Hom Cov Quav Nyas Quav

Raws li twb tau hais los lawm, cov khoom noj ua ke sib xyaw ua ke muaj ob peb lub xov tooj cua sib txawv nrog qhov loj loj ntawm monosaccharides hauv lawv.

Muaj ntau hom qeeb qeeb ntawm cov carbohydrates: cov hmoov txhuv nplej siab, chitin, glycogen, glucomannan, dextrin, cellulose. Cov lwg me me ntawm cov tebchaw no muaj ntau txhiab tus monosaccharides, uas yog vim li cas lawv qhov kev nyoo thiab cov pa nkag tau siv sijhawm ntev, nrog kev tso tawm qeeb ntawm lub zog rau lub cev.

Cov khoom noj carbohydrates yuav tsum muaj tsawg kawg 50% ntawm qhov tib neeg ib txwm muaj rau txhua hnub ntawm qhov ua noj tag nrho. Kev noj zaub mov qeeb qeeb yog qhia kom ua ntej ua ntej pib kev xyaum ua kom muaj zog.Cov koob tshuaj rau kev pub nkag yog tsis tsawg tshaj plaub caug grams. Ntsuas maj mam, carbohydrates tusyees muab ntshav nrog ntshav qabzib, muab qib uas tsim nyog hauv cov ntshav ntawm cov neeg ncaws. Cov kev tshawb fawb kho mob pom tau tias nyob hauv kev cuam tshuam ntawm cov carbohydrates qeeb, rog yog hlawv sai dua, thiab kev ua kom lub siab ntev.

Kev tswj lub zog thiab tsis tu ncua ntawm lub zog yog lub luag haujlwm tseem ceeb ntawm cov carbohydrates qeeb. Ib tug neeg rau lub sijhawm ntev tsis hnov ​​tshaib plab, uas, raws li, tuaj yeem txo cov calories kom.

Ib qho ntawm cov hom tseem ceeb ntawm cov roj qeeb qeeb, muaj tseeb, yog cov hmoov txhuv nplej siab. Cov hmoov txhuv nplej siab ua rau lub plab zom mov maj mam, maj mam hloov mus rau hauv qabzib, thiab tswj cov concentration ntawm monosaccharide hauv cov ntshav. Cov khoom siv ntawm hmoov txhuv nplej - cereals, legumes.

Lwm hom qeeb qeeb carbohydrate, glycogen, tau tawg ua rau cov piam thaj hauv lub siab, thiab tsis muaj kev koom tes ntawm cov enzymes ntxiv.

Nrog lub cev tsis muaj cov carbohydrates hauv cov zaub mov, glycogen yog synthesized hauv lub siab los ntawm cov rog thiab cov protein. Qhov loj tshaj plaws ntawm glycogen pom muaj nyob hauv nqaij nyug lossis nqaij npuas.

Muaj ntau glycogen nyob rau hauv cov nqaij nruab deg, hauv qog nqaij hlav thiab poov xab hlwb.

Fiber yog xyaum tsis tau zom rau hauv lub cev, txawm li cas los xij, nws yog qhov tsim nyog. Qhov tseeb yog tias, dhau ntawm cov zom zaub mov, fiber ntau ntxuav lub cev, tshem tawm cov hlau ntsev, co toxins thiab cholesterol los ntawm cov hnyuv. Ib qho ntxiv, nws txhim kho qhov kev xav ntawm tag nrho vim tias muaj qhov txhab zais zais. Kev puas tsuaj ntawm cov fiber ntau hauv txoj hnyuv tsis tso cai rau kev tsim cov txheej txheem putrefactive.

Lwm qhov polysaccharide, inulin, yog yam khoom ntawm fructose tawg. Inulin yog pom hauv cov nroj tsuag xws li chicory thiab artichoke. Inulin rau ntshav qab zib yog siv los ua cov piam thaj hloov.

Lub tebchaw nyuaj yog cov nplua nuj nyob rau hauv fiber ntau, vim hais tias lawv muaj ib tug zoo pab ntawm kev zom. Maj mam muab cov ntshav nrog cov piam thaj, cov carbohydrates qeeb ua rau lub zog sib txig sib luag hauv lub cev, ntev ntev lawv tau tswj txoj kev zoo siab.

Qeeb carbohydrates rau poob phaus (noj zaub mov porridge)

Lub qeeb zom ntawm cov carbohydrates nyuaj yog nquag siv hauv kev txhim kho ntawm cov pluas noj ntau rau qhov poob phaus.

Kev noj haus ntawm kab lis kev cai yog kev siv ntau yam ntawm cereals, tshwj tsis yog semolina. Nws yog qhov tso cai ntxiv rau porridge: txiv hmab txiv ntoo, txiv ntoo, feta cheese, berries, zib ntab.

Qhov txiaj ntsig ntawm cov zaub mov tsis yog tsuas yog nyob hauv cov ntsiab lus ntawm qeeb carbohydrates hauv lawv, ntxiv rau, cov zaub mov muaj cov tshuaj fiber uas ntxuav cov hnyuv. Txog rau hnub no, txoj kev lag luam qoj ib ce siv ob hom khoom noj ntawm cov zaub mov ua zaub mov. Kev noj haus thawj zaug yog tsim rau kaum hnub, thib ob - rau xya. Ob pluas noj no zoo heev, yog tias koj ua raws qee qhov kev cai.

Kev noj haus txhua lub limtiam, txawm tias nws yuav kav xya hnub, nws tau txais lub npe "6 Ncuav nplej." Porridge los ntawm tej lub cereal tau noj txhua hnub. Yog li, rau hnub Monday - qhov no yog nplej pob kws, nyob rau hnub Tuesday - oatmeal, hnub Wednesday - millet, rau hnub Thursday - barley, hnub Friday - hlaws barley, rau hnub Saturday - mov.

Hnub Sunday, siv txhua yam ntawm cov txhuv saum toj no, tab sis koj tuaj yeem ua zaub mov ntawm txhua qhov uas ua noj ua haus ua ke. Koj yuav tsum noj cov porridge hauv dej yam tsis muaj ntsev. Ob peb hnub ua ntej noj, koj yuav tsum tso cov khoom kib, ntsim, los ntawm cov khoom noj ceev thiab dej cawv. Tus nqi ntawm cov porridge noj tsis yog txwv.

Lub kaum-hnub kev noj haus ntawm cov carbohydrates qeeb txhais tau qhov tsis suav cov nqaij, qab zib, ntses, butter, nqaij qaib, ncuav pastries, khoom noj siv mis, qhob cij, thiab qos yaj ywm los ntawm cov zaub mov noj. Koj tuaj yeem noj cov cereal hnub no (tshwj tsis yog semolina), ua noj hauv cov dej yam tsis muaj ntsev ntxiv, qab zib lossis roj. Ua ntej noj mov, koj yuav tsum haus dej haus ib khob dej.

Nws raug tso cai kom ntxiv me ntsis zib ntab, txiv hmab txiv ntoo lossis txiv ntoo ua kua lis. Qhov kev xaiv ntawm cereals thiab tus nqi ntawm porridge noj kom meej yog nyob ntawm koj lub siab xav.

Nrog rau kaum-hnub kev noj haus, cov vitamins yuav tsum tau noj ntxiv kom lub cev tsis zoo li tsis txaus lawv. Nws raug tso cai kom nqa zaub mov ntawm cov carbohydrates qeeb tsis ntau tshaj ib zaug txhua rau lub hlis.Tawm los ntawm cov khoom noj yog ua tiav maj mam, nrog kev kawm tiav ntawm lwm cov khoom ntxiv mus rau hauv kev noj haus.

Lub hauv paus tseem ceeb ntawm cov carbohydrates qeeb

Cov khoom noj muaj roj qeeb qeeb tau pom nyob hauv cov khoom noj ntau ntau, cereals, hauv cov khoom ua ncuav, hauv cov nplej zom. Tag nrho cov khoom lag luam no feem ntau yog muaj ib hom carbohydrate nyuaj xws li cov hmoov txhuv nplej siab, uas, thaum noj, undergoes hydrolysis, uas ua rau nws cov zom zaws hauv cov piam thaj thiab lwm yam monosaccharides.

Lub caij nyoog kwv yees cov hmoov txhuv nplej ntev ua tau vim cov qauv tshwj xeeb ntawm nws cov lwg me me.

Thaum noj cov mov mog, koj yuav tsum tau ua tshwj xeeb. Piv txwv li, cov qhob cij dawb muaj cov sib txuas ua ke nrog cov lej siab glycemic. Cov nplej zom thiab khoom ci bakery yuav tsum npaj los ntawm coarse, uas yog, dhau los ntawm kev ua cov txheej txheem tsawg li sai tau.

Lub hauv paus ntuj ntawm hmoov txhuv nplej siab - pob kws thiab qos yaj ywm muaj qhov GI siab heev, yog li lawv tsis tuaj yeem suav tias yog qhov khoom ntawm cov carbohydrates qeeb. Nws yog qhov zoo dua los muab qhov nyiam ua kom raws li kev ua qoob loo thiab txhua yam qoob loo. Qhov muaj txiaj ntsig zoo tshaj plaws los ntawm qhov pom ntawm qhov muaj cov qeeb qeeb carbohydrates yog oatmeal, buckwheat thiab barley. Cov zaub mov mis nyuj no muaj qis tshaj glycemic Performance index, yog li lub zog them nqi los ntawm ib qho ntawm cov hlaws barley, oat lossis buckwheat cereal yuav nyob rau lub sijhawm ntev tshaj plaws.

Legumes thiab cov noob txiv ntoo muaj cov nplua fiber ntau, thiab cov hmoov txhuv nplej siab hauv lawv tsawg dua. Tab sis fiber ntau yog qhov tseem ceeb rau kev zom.

Cov carbohydrates qeeb yog dab tsi?

Qeeb-hom carbohydrates feem ntau hu ua txoj. Qhov no yog vim lawv cov qauv. Cov sib txuas sib xyaw ua ke (polysaccharides) muaj ntau cov molecules yooj yim ntawm qabzib, fructose, hauv kev sib piv rau cov khoom xyaw uas tsis muaj carbohydrate (monosaccharides), uas muaj ib lossis ob lub lwg me me. Qhov txawv ntawm monosaccharides thiab polysaccharides:

• Qeeb carbohydrates. Kev qhia paub pib thaum zom zom, thaum zus ntawm salivary enzyme yog qhib kom ua huaj. Nws siv sijhawm ntev dua kom tawg cov polysaccharide lwg me me dua li monosaccharides. Vim tias qhov no, ib tus neeg muaj lub siab ntev ntawm qhov satiety, lub zog tau tsim ntev.
• Cov carbohydrates ceev ceev. Cov qauv yooj yim ntawm cov tebchaw kom lawv ua tiav sai. Cov pwm ntawm cov piam thaj thiab fructose sai sai rau hauv cov hlab ntshav, kev tsim cov tshuaj insulin tshwm sim vim cov piam thaj nce siab. Nrog cov tsis muaj lub cev ua haujlwm, cov monosaccharides tsis ua haujlwm yog koom nrog kev tsim cov roj ua haujlwm.

Lub glycemic Performance index yog qhov taw qhia ntawm tus nqi ntawm assimilation ntawm cov khoom lag luam nrog ntau hom sib xyaw carbohydrate. Polysaccharides, raws li txoj cai, muaj tus nqi qis - txog 40, thiab monosaccharides siab - saum 70. Qee kis, cov ntsiab lus nyuaj tuaj yeem tig mus rau hauv cov yooj yim - nws nyob ntawm hom kev kho cua sov. Ob hom ob hom tshuaj carbohydrate yog qhov tseem ceeb rau kev noj qab haus huv, tab sis yuav tsum muaj cov zaub mov ntau dua nrog lub glycemic qes qis hauv cov zaub mov noj.

Cov lus: Daim ntawv teev cov khoom lag luam qeeb qeeb

Qhov zoo tshaj plaws piv yog 2: 3. Yog li, koj yuav tsum noj 300 gr. txiv hmab txiv ntoo thiab zaub 450 gr.

Xav txog hauv kev nthuav dav txhua hnub cov zaub mov noj uas muaj cov carbohydrates qeeb. Cov npe ntawm cov khoom (cov kab hauv qab no) suav nrog GI thiab cov chaw.

Cov kev ua haujlwm tsis cuam tshuam ntawm lub cev yog qhov tsis xwm yeem nrog lub carbohydrates qeeb.

Pawg 3: Cov zaub muaj fiber ntau

Txawm hais tias cov no yog cov khoom lag luam nrog cov piam thaj hauv qab, fiber ntau yuav luag them rov qab rau qhov kev ua haujlwm no. Cov fiber ntau tsis tuaj yeem nqus tau los ntawm peb lub cev thiab khi cov qab zib molecules rau txhua lwm yam. Lub cev yuav tsum xub cais cov monosaccharide los ntawm fiber ntau, uas yuav siv ntau lub zog thiab lub sijhawm.

Hauv qab no yog cov kab ntawm cov zaub mov nrog cov khoom noj carbohydrates qeeb.

Cov lus no nthuav qhia tsis tsuas cov zaub mov carbohydrate ntshiab.Cov khoom noj muaj protein ntau muaj cov tshuaj fiber lossis tshuaj uas tawg rau hauv cov piam thaj yooj yim thaum lub plab zom mov.

Tsis tas li ntawd, nyob rau hauv lub rooj koj yuav pom cov khoom lag luam uas nws siab tshaj li qhov pib ntawm 70. Tab sis tib lub sijhawm, lawv tseem suav hais tias yog cov khoom lag luam nrog qis glycemic index. Qhov yog tias qee cov khoom lag luam muaj cov fructose es tsis muaj cov piam thaj, yog li cov txheej txheem ntawm lawv cov kev zom zaub mov tshwm sim yam tsis muaj kev koom tes ntawm insulin. Lwm qhov laj thawj yog vim li cas cov khoom tau nkag mus rau hauv lub rooj yog glycemic load, uas yog suav hais tias yog kev sib koom ua ke ntawm cov carbohydrates qeeb. Qhov ntsuas no yog thawj coefficient rau kev txiav txim siab GI. Thiab qhov tseeb, txhawm rau txiav txim siab ntsuas tus lej, nws yuav tsum tau muab khoo los ntawm ib qho, muab faib los 100%.

Cov nyhuv ntawm carbohydrates rau ntawm lub cev

Yog lawm, complex carbohydrates tsis haum rau kaw lub qhov rai carbohydrate. Qhov yog tias vim tsis muaj kev nrawm ntawm kev sib cais, lawv tsis muaj lub sijhawm los npog thiab lub cev pib ua cov txheej txheem kev ua haujlwm, uas yog fraught nrog kev rhuav tshem ntxiv ntawm cov leeg. Txawm li cas los xij, qhov no tuaj yeem siv rau koj kom zoo dua. Ua ntej, cov carbohydrates qeeb yuav pab koj nyob ntev dua. Qhov no yog qhov tseem ceeb hauv qhov teeb meem uas ib tug neeg zaum, uas yog tus cwj pwm los ntawm txoj kev txwv tsis yog hauv calories xwb, tab sis hauv kev ua kom tsawg. Thib ob, qeeb qeeb carbohydrates tswj qhov zoo lub zog tshuav nyiaj thawm hmo. Yog li, nws yog ib qho tseem ceeb kom thauj nrog cov khoom noj qeeb qeeb nrog rau thaum hmo ntuj. Qhov no yuav zam kev ua haujlwm zoo.

Thiab tseem ceeb tshaj, cov nyiaj qeeb qeeb tsis muaj kev ntxhov siab rau lub cev, vim tias lawv tsis tsim kom muaj lub zog ntxiv, uas yog cov yam ntxwv ntawm kev tshem tawm ntxiv uas tsis muaj kev tswj hwm lub zog tsim nyog los ntawm kev noj haus sab nraud.

Tseem, yog qeeb carbohydrates ib qhov zoo tshaj plaws ntawm lub zog thiab kev tiv thaiv los ntawm tag nrho cov ills? Yog thiab tsis yog. Cov qeeb qeeb muaj cov nyom tsis yog panacea, txawm hais tias tag nrho lawv cov kev zoo. Kev tshaj tawm ntawm cov calories ntau tseem yog cov ntsiab lus ntawm cov calories ntau, thiab nws tsis muaj teeb meem qhov twg koj tau los ntawm lub ncuav mog qab zib qab zib lossis noj qab haus huv buckwheat.

Yog tias koj xwm yeem dhau qhov pom zoo ntau dua ntawm cov calories tauj ib hnub thiab tsis siv lub zog ntau dhau, tsis ntev tom qab lub cev yuav kawm sib faib cov peev nyiaj, ntxiv rau tsis tsuas glycogen, tab sis kuj muaj cov roj rog. Qhov phom sij tseem ceeb yog cov qeeb carbohydrates tsim ib qhov ua tiav ntawm cov roj ntsha, uas yog qhov nyuaj rau kev zom ntau dua li cov roj uas tau yoo sai uas tsis yog cov roj ntsha txhua hnub. Qhov no txhais tau hais tias cov rog rog sau rau ntawm buckwheat yuav nyuaj dua rau kev tua, raws li nws yuav xav tau tsis tsuas yog ua kom tsis muaj calorie, tab sis kuj yog tshwj xeeb aerobic load. Tias yog vim li cas txhua tus neeg ua kislas crossfit tsis saib lub hauv paus ntawm carbohydrates, tab sis saib xyuas lawv qhov ntau.

Carbohydrates - cov organic ntau ntawm cov suab thaj, nyuaj thiab yooj yim, uas muaj nyob hauv cov kab mob ntawm cov tsiaj muaj sia.Lawv tsim nyob rau hauv cov txheej txheem ntawm cov kab sib txawv, hloov mus rau lub zog huv, uas ua kom muaj kev ua haujlwm puv ntoob ntawm tib neeg cov plab hnyuv siab raum. Muab faib rau hauv cov carbohydrates qeeb thiab ceev.

Lub luag haujlwm ntawm cov carbohydrates qeeb rau qhov poob phaus

Lub tebchaw tov sib xyaws tsis tau khaws cia hauv cov rog yog hais tias noj tsawg thiab lub sijhawm thaum hnub. Tus nqi niaj hnub ntawm cov khoom muaj polysaccharides tsis ntau tshaj 60% ntawm tag nrho cov zaub mov noj. Txhawm rau muab lub cev nrog cov calories, koj yuav tsum noj zaub mov nrog cov khoom sib tov thaum sawv ntxov, rau pluas tshais. Cov tais diav nrog polysaccharides thaum hmo ntuj, thaum nws yog qhov zoo dua rau noj zaub mov muaj protein ntau, thauj lub cev, ua ib qho kev pab rau qhov hnyav.

Yog tias tus neeg noj zaub mov thiab tsis koom nrog kev ua kis las, tais diav nrog monosaccharides (zib ntab, pancakes, nplej zom mos, ncuav pastry, hmoov nplej dawb, txiv hmab txiv ntoo qab zib - txiv tsawb, txiv kab ntxwv) yuav tsum muab cais tawm. Kev sib xyaw ntawm kev noj zaub mov kom zoo nrog lub cev ua haujlwm hnyav, cov carbohydrates sai yuav tau noj tom qab kev cob qhia, thiab ua ntej kev cob qhia, polysaccharides tuaj yeem noj tau hauv ob peb teev. Raws li khoom noj txom ncauj thaum nruab hnub rau poob phaus, khob cij yob, oatmeal, tsev me cheese yog qhov tsim nyog.

Qeeb Cov Khoom Carbohydrate

Cov Khoom Siv Carbohydrate sai

Top 5 Txoj Cai Noj tshais

Cov roj qeeb qeeb tsis tau muab tso rau ntawm lub duav thiab qhov no zoo tsim nyog pib hnub nrog lawv.

Cov kev xaiv noj tshais zoo tagnrho:

Cov dej haus thaum sawv ntxov tuaj yeem yog ib qho twg, qhov tseem ceeb tshaj plaws yog tsis haus cawv nrog lawv. Ua ntej noj mov, haus ib khob dej kom pib lub plab zom mov tsis mob.

Qhov chaw ntawm Cov Carbohydrates Qis

Cov Khoom Qhia rau Kev Siv Txhua Hnub :

• porridge: oatmeal, buckwheat thiab lwm tus,
• muesli, ceg
• legumes (taum pauv, taum pauv),
• zaub (zaub qhwv, txiv lws suav, zucchini, dib, qos yaj ywm),
• cov txiv hmab txiv ntoo tsis qab zib (avocados, txiv kab ntxwv qaub, txiv av, txiv qaub),
• cov khoom siv qhob cij: qhob cij qhob cij, ncuav pita,
• Cov nplej zom nyuaj
• nceb.

Glycemic noj haus: txoj hauv kev zoo nkauj thiab kev noj qab haus huv ntawm lub cev

Yuav kom ua tiav cov txiaj ntsig zoo tshaj plaws los ntawm kev noj haus, koj yuav tsum kawm cov ntawv qhia kev noj haus, uas teev cov zaub mov nrog cov carbohydrates qeeb thiab GI.

Kev noj haus tau muab faib ua 3 theem:

1. Kev suav hauv cov khoom noj ntawm cov khoom nrog GI txog 39,
2. Cov theem qhia txog khoom noj khoom noj khoom haus nrog GI ntawm 40 txog 59,
3. 2/3 ntawm tus ration muaj khoom nrog GI tus nqi nce mus txog 39, seem 1/3 ntu - nrog siab Gi.

Cov mob muaj mob:

Cov ntawv qhia zaub mov kwv yees txhua hnub:

1. Noj tshais. Bow buckwheat groats lossis oatmeal, mis nyuj, kua.
2. Khoom txom ncauj. Ob peb pears lossis zaub xam lav ntawm cucumbers thiab qia celery.
3. Noj suCereal kua zaub on zaub broth, ib daim ntawm cov mov ci, ntau plums.
4. Khoom txom ncauj. Ib khob ntawm yogurt lossis 100 gr. tsev cheese.
5. Noj hmo Nqaij qaib stew nrog taum, txiv lws suav thiab dos.

Noj zaub mov kom sib npaug rau qhov poob phaus: ntau npaum li cas thiab thaum twg noj cov protein, cov rog thiab carbohydrates

Tus piv rau poob phaus thiab muaj mob nqaij loj:

Txhawm rau kom haum:

Tus piv rau poob phaus:

Ua ntej tav su, lub cev yuav tsum tau noo nrog ntawm cov tshuaj uas nthuav tawm lub zog. - carbohydrates thiab cov rog. Siv lawv tom qab, npaj txhij rau centimeters ntxiv hauv cov teeb meem.

Thaum noj tshais, nws yog qhov yuav tsum tau ntub lub cev nrog cov khoom noj carbohydrate thiab protein.

Thaum noj tshais, nws yog qhov yuav tsum tau ntub lub cev nrog cov khoom noj carbohydrate thiab protein. Piv txwv li, ua kom noj qab nyob zoo. Koj tsis tuaj yeem ua noj semolina. Nws tseem raug tso cai kom ntxiv qee cov rog hauv daim ntawv ntawm cov txiv ntoo, uas yog, qeeb ntawm carbohydrates los ntawm daim ntawv teev cov khoom lag luam hauv lub rooj noj mov.

Qhov khoom noj txom ncauj thaum sawv ntxov thiab yav tsaus ntuj noj mov yuav tsum muaj cov khoom noj carbohydrate.

Peb npaj su noj raws li kev sib xyaw ua ke hauv qab no: feem ntau ntawm cov protein, qhov nruab nrab feem ntau muaj cov rog thiab qhov tsawg kawg ntawm carbohydrates.

Noj hmo: khoom siv protein + fiber ntau. Piv txwv li, koj tuaj yeem noj nqaij qaib mis nrog zaub.

Nco ntsoov, kev poob phaus tsis yog tsuas yog siv cov khoom noj muaj txiaj ntsig zoo rau lub cev thiab ua kom lub cev khiav tawm dag zog, tab sis tseem ua rau kev faib cov khoom noj txhua hnub thiab calories.

Los ntawm daim yeeb yaj kiab no koj yuav kawm paub txog kev noj zaub mov zoo, suav nrog kev ua kom yuag qeeb hauv koj cov zaub mov noj.

Daim vis dis aus no yuav qhia koj txog cov lus qhia txog cov carbohydrate muaj txiaj ntsig.

Daim vis dis aus no yuav qhia koj kom paub yuav noj li cas thiaj li poob phaus.

Yog tias koj nug cov lus nug, uas cov khoom noj khoom haus twg yog qhov tseem ceeb ntawm lub zog, ces cov lus teb yuav yog carbohydrates. Cov rog thiab cov roj ntsha kuj ua raws li "roj" rau lub cev, tab sis nrog qee qhov nta. Lub zog uas yuav tsum tau ua cov nqaijrog thiab cov rog mas yuav tsum siv ntau tshaj rau cov carbohydrates. Cia peb saib lub luag haujlwm carbohydrates rau tib neeg lub cev hauv kev nthuav dav ntxiv.

Cov lus: Daim ntawv teev cov khoom lag luam qeeb qeeb

Paub txog glycemic index ntawm cov zaub mov sib txawv yuav pab koj ua kom noj zoo. Qhov qis dua qhov ntsuas no, qhov khoom siv zoo dua rau lub cev. Cov lus polysaccharide:

Polysaccharide cov ntsiab lus rau cov kev ua haujlwm ntawm lub cev, tswj kev noj qab haus huv thiab zoo. Cov txheej txheem kev cuam tshuam ntawm cov carbohydrate tebchaw muab tus neeg siv lub zog, rau lub sijhawm ntev ua rau ib qho kev xav ntawm satiety thiab tiv thaiv cov tsub zuj zuj ntawm cov rog. Paub txog cov khoom noj twg muaj cov khoom noj uas ua rau qeeb qeeb yuav pab koj tsim cov zaub mov zoo rau koj cov khoom noj txhua hnub.

Carbohydrates - cov organic ntau ntawm cov suab thaj, nyuaj thiab yooj yim, uas muaj nyob hauv cov kab mob ntawm cov tsiaj muaj sia. Lawv tsim nyob rau hauv cov txheej txheem ntawm cov kab sib txawv, hloov mus rau lub zog huv, uas ua kom muaj kev ua haujlwm puv ntoob ntawm tib neeg cov plab hnyuv siab raum. Muab faib rau hauv cov carbohydrates qeeb thiab ceev.

Qeeb carbohydrates rau qhov poob phaus - rooj

Cov pa roj ua sib xyaw, muab hais tias qhov ntsuas qhov ntsuas cov roj nyeem tau raug muab xam kom raug, yuav tsis ua rau muaj qhov feem pua ​​ntawm cov rog subcutaneous. Cov npe ntawm cov khoom lag luam uas muaj cov qeeb zom zaub mov no suav nrog cov cereals, cereals, nplej zom los ntawm cov hom tawv, legumes, noob, noob txiv.

Qeeb Carbohydrate Slimming Cov Lus

Txoj kev hais daws no yuav yog tus pab tau zoo rau kom poob ceeb thawj. Cov khoom xyaw ntawm cov khoom qab zib maj mam ua rau lub cev, muaj 100% ntuj tsim, qhov no txiav txim qhov tsis muaj kev phiv.

Tau kawg, nws yog qhov tseem ceeb tshaj plaws los ua ke kom noj tshuaj nrog kev noj zaub mov kom zoo thiab ua kom lub cev. Hauv qhov no, qhov ua tau zoo yuav yog qhov siab tshaj plaws, thiab qhov txiaj ntsig tau pom tshwm rau ntawm lub ntsej muag.

Cov txiaj ntsig ntawm qeeb carbohydrates

Cov khoom noj khoom haus qeeb qeeb muaj ntau lub txiaj ntsig tsim nyog rau kev ua haujlwm ntawm kev zom zaub mov, kev zom zaub mov muaj txiaj ntsig. Koj tuaj yeem paub qhov txawv cov npoj ntawm qhov tsis ncaj ncees lawm siv cov ntsuas glycemic.

Lub glycemic index (GI) yog qhov ntsuas uas qhia txog tus nqi ntawm kev rhuav tshem thiab kev hloov pauv ntawm saccharides rau hauv qabzib.

Tsawg GI complex - qhia txog lawv qhov kev zom qeeb. Qhov no zam cov insulin surges uas ua rau muaj kev hloov pauv ntawm cov thee ntau dhau mus rau hauv cov ntaub so ntswg adipose, uas ua rau lub cev rog.

Ua tsaug rau cov npuag maj mam, lub cev qhov kev ntsuas qhov nruab nrab nce ntxiv, cov txheej txheem ntawm cov rog rog yog nrawm. Lawv tso cai rau koj kom lub siab xav ntev ntev, uas txo cov calories ntau hauv cov zaub mov noj txhua hnub.

Tseem Ceeb: Qhov txiaj ntsig ntawm qeeb qeeb carbohydrates muaj ntau dua nyob rau hauv lub caij ntuj no. Lawv txhawb qhov tsim tawm ntawm serotonin hauv lub cev, uas yog lub luag haujlwm rau lub siab zoo, thiab kuj pab kom sov.

Yuav ua li cas kom haus cov carbohydrates thaum muaj kev kawm?

Cov txiaj ntsig tau zoo tshaj plaws yog kev siv cov nplaim hluav taws xob ua ntej kev cob qhia:

• Maj mam nqus hauv lub cev, lawv hnav uniformly los ntawm cov ntshav nrog piam thaj. Tsuas yog 40 grams yog xav tau los lav ua kom cov ntshav qab zib nyob mus li.
• Tsis tas li ntawd, cov qeeb qeeb carbohydrates noj ua ntej qoj ib ce pab txhawb lub zog, uas ua rau muaj kev hlawv zoo dua ntawm cov rog subcutaneous.

Thiab sai, ntawm qhov tsis sib xws, nws yog qhov zoo dua rau kev coj ua tom qab kev qoj ib ce. Cov insulin tso tawm thaum lawv nqus tau muaj qhov zoo.

Lus Cim! Nws pab txhawb nqa cov khoom noj kom sai rau cov leeg nqaij, pab txhawb lawv txoj kev rov ua haujlwm sai, ua kom qeeb ntawm cov txheej txheem catabolic uas rhuav tshem cov leeg nqaij. Rau kev coj tom qab kev cob qhia, tsis pub dhau 100 g yog txaus.

Kev noj zaub mov ntawm cereals rau poob phaus

Tswj cov kev xav zoo li lub sijhawm ntev, qhov tsis muaj qabzib ntxiv nyob rau hauv cov ntshav yog ib qho kev lees paub tias yuag poob. Pob zeb hauv av muaj qhov zoo li no. Lawv ua lub hauv paus ntawm ntau hom kev qhia noj haus, suav nrog ib txoj hauv kev poob phaus ntawm cov cereals.

Xav poob phaus?

Ib qho duab sib luag yog npau suav ntawm ntau tus poj niam thiab txiv neej. Kuv xav ua lub cev zoo, tsis tas yuav ua rau kuv tus kheej nrog noj zaub mov tawv thiab ua kom lub cev ua si nyuaj.

Ntxiv rau, kev muaj mob tuaj yeem pib vim yog rog dhau! Kab mob hauv lub plawv, txog siav siav, ntshav qab zib, mob caj dab thiab txo lub neej muaj sia!

Nws muaj cov khoom nram qab no:

• Ceev tau cov metabolism
• Kev hlawv lub cev ua rog
• Txo qhov hnyav
• Kev poob phaus txawm tias muaj kev ua si tsawg heev
• Pab txo qhov hnyav hauv lub plawv

Rau porridge kev noj haus

Cov txheej txheem ntawm khoom noj khoom haus yog tsim rau 7 hnub:

• Hnub Monday - nplej nplej
• Tuesday - oatmeal,
• Hnub Wednesday - millet
• Hnub Thursday - barley
• Friday - Barley
• hnub Saturday - mov
• Hnub Sunday - ib qho ntawm cov hauv qab no.

Lus Cim! Qhov loj me tsis muaj teeb meem. Ib qho txheej txheem zoo yuav tsuas yog tias koj thawj zaug (hauv ob peb hnub) tsis kam haus dej haus cawv, kib thiab qua zaub mov.

Dab neeg ntawm peb cov neeg nyeem!
"Kuv tsis muaj qhov hnyav tshaj, tsuas yog 5 phaus. Tab sis cov khoom siv roj no nyob hauv qhov chaw tsis zoo heev uas koj tsis tuaj yeem txhim kho nrog kev tawm dag zog.

Ib tug phooj ywg qhia rau "rhuav" cov metabolism hauv thiab txiav txim siab cov khoom qab zib no. Kuv tau txaus siab rau lub ntuj tsim, qab ntxiag saj thiab yooj yim ntawm kev siv! Ua ke nrog kev noj haus zoo me me thiab muaj dej haus ntau. Kuv pom zoo kom nws! "

Kaum hnub kev noj haus

• Tsim qauv rau 10 hnub.
• Tsis zoo li kev noj mov saum toj no, kev xaiv cov porridge tsis nyob ntawm hnub ntawm lub lim tiam.
• Nws tseem raug tso cai ua kom muaj ntau yam khoom noj los ntawm kev tso ob peb txiv ntoo, txiv ntoo qhuav.
• Rau lub sijhawm no, muaj kev ua tiav tsis qab qab zib, qhob cij, mis, nqaij, qos yaj ywm.
• 10-15 feeb ua ntej noj mov, koj yuav tsum haus dej haus 250 ml ntawm dej.

Tseem Ceeb: Koj tuaj yeem ua raws li kev noj haus ntawm cereals tsis pub ntau tshaj 1 zaug hauv ib nrab xyoo. Tawm ntawm cov pluas noj yuav tsum maj mam!

Ua raws li kev ua haujlwm ntawm ib tus neeg, yuav tsum muaj ntau qhov sib txawv ntawm cov thee xav tau los tswj cov kev ua kom lub zog ua haujlwm hauv lub cev, ib txwm muaj kev nyab xeeb, ua lub neej lossis poob phaus.

Raws li lub hom phiaj xav tau, qhov ntsuas tau muab xam:

• rau cov kis las, 5 g ib kg ntawm qhov hnyav yuav tsum tau ua,
• los tswj qhov hnyav - 4 g ib 1 kg ntawm tus kheej qhov hnyav,
• slimming yuav tsum tau 2.5 - 3 g ib kg,
• 5.5 g toj ib kg yog pom zoo rau lactating thiab cov poj niam cev xeeb tub.

Cov carbohydrates ceev yog dab tsi?

Raws li tau sau tseg saum toj no, muaj xws li hom carbohydrate zoo li nrawm (zom sai, yooj yim lossis qab zib). Cov khoom siv tau yooj yim yog yooj yim hauv lub cev, sai sai nqus mus rau hauv cov ntshav. Tsis pub dhau 5-10 feeb, kev saturation thiab lub zog los, tab sis lawv cov kev coj ua ntawm lub sijhawm luv luv.

Mloog cov kev tshaib kev nqhis rov tom qab lub sijhawm luv luv. Cov lus qhia ua rau muaj kev phom sij rau daim duab, yog li txhua hnub ntawm lawv kev noj yuav tsum khaws cia tsis pub dhau 20% ntawm tag nrho.

Tseem Ceeb: carbohydrates ceev muaj qhov siab glycemic Performance index.

Cov lus qhia ceev ceev carbohydrate

Hauv kev sib ntaus rau cov duab puab, lub cev yuag lawv yuav tsis pab:

• qab zib thiab khoom qab zib
• ntau yam pastries,
• dej cawv
• khoom noj siv mis (nrog rau cov kua qab zib), mayonnaise,
• tej daim, khoom noj txom ncauj.

Cov carbohydrates ceev npaum li cas tiv thaiv kev poob phaus?

Qhov loj feem ntau ntawm cov ceev ceev tsis coj cov txiaj ntsig rau lub cev. Lawv nres cov txheej txheem tseem ceeb rau kev poob phaus - cov txheej txheem ntawm kev lwj ntawm lipid hlwb los tsim lub zog nrog kev tsis txaus ntawm lwm yam kev pab. Cov nplaim hluav taws xob sai sai ua rau lub cev muaj cov kua nplaum ntev, feem peb ntawm cov uas, thaum tawg, hloov ua kom lub cev rog.

Qhov ua tau thiab txiaj ntsig ntawm kev qhia ncaj qha yog nyob ntawm kev noj zaub mov sib npaug. Tawm tsam tom qab ntawm qhov tsis muaj teeb meem ntawm txoj kev carbohydrates, lub cev lub cev thiab qhov ntsuas lub zog yog txo qis. Qhov no yog qhov tsis zoo rau kev cob qhia nrog kev siv lub cev hnyav, txij li cov neeg ncaws pob ntsib kev tsis muaj zog tas li.

Lub tebchaw muaj feem cuam tshuam hauv lawv cov qauv tshuaj rau polysaccharides yog hu ua cov nyom thiab cov khoom sai. Hauv lawv cov molecule muaj ntau yam ntawm monosaccharides, ntau ntawm cov piam thaj thiab fructose.

Ntau cov txheej txheem tseem ceeb hauv lub cev tshwm sim nrog kev koom tes ntawm monosaccharides. Lawv pab ua rau cov rog thiab cov protein, zoo cuam tshuam rau daim siab. Khoom noj uas muaj qhov muaj qhov loj ntawm cov carbohydrates qeeb yog qhov zoo tshaj plaws ua ntej noj hmo, thaum cov khoom noj carbohydrate tsis tau tseem tsis tau qeeb.

Lub cev metabolizes saccharides nyob rau hauv daim ntawv ntawm cov piam thaj. Kev nrawm nrog uas saccharides hloov dua siab tshiab rau cov piam thaj faib cov carbohydrates rau hauv yooj yim, i.e. ceev, thiab nyuaj, i.e. qeeb. Nws qhov taw qhia tau cuam tshuam hauv glycemic index ntawm cov khoom. Hauv cov qeeb, nws yog qhov tsawg heev, thiab, yog li ntawd, ntshav los ntawm lub ntsej muag tsis tshwm sim tsis xwm yeem, tab sis qeeb qeeb.

Cov khoom muaj qes glycemic yog nqus tau los ntawm lub cev thaum zom zom. Cov txheej txheem pib vim muaj cov nyhuv ntawm cov zaub mov ntawm enzyme uas muaj hauv cov qaub ncaug.

Qeeb qeeb qeeb muaj txiaj ntsig tshaj plaws nyob rau lub caij ntuj no. Ua tsaug rau saccharides, kev tsim cov tshuaj tshwj xeeb li serotonin yog kev ua tiav. Nws muaj kev cuam tshuam zoo rau tus neeg lub siab, thiab nws tseem pab ua kom lub cev sov.

Lub glycemic tsis tshua muaj pes tsawg txhais tau hais tias cov khoom siv roj uas tau ua kom yooj yim yog nqus tau ntev. Qhov kev zom qis tsis zoo tshem tawm cov insulin tawg, uas ua rau kev ua cov roj ntau ntau rau hauv cov ntaub so ntswg adipose, thiab, yog li, ua rau kev rog.

Tom qab kev cob qhia, lub cev xav tau kev rov qab sai ntawm lub zog siv. Cov carbohydrates xyaw yog nqus tau ntev. Qhov no yog lub laj thawj tseem ceeb uas noj cov polysaccharides qeeb tom qab kev cob qhia tsis raug nquahu.

Cov zaub mov nplua nuj nyob hauv cov carbohydrates qeeb yog qhov zoo tshaj plaws noj thaum sawv ntxov. Tom qab tsim dheev sawv, ib qho kev ua haujlwm nquag ntawm glycogen tshwm sim hauv lub cev.