Cov tib neeg ib txwm xav tau txog 5 gram ntawm carbohydrates ib hnub twg ib phaus ntawm lub cev hnyav, tab sis peb tab tom tham txog kev noj tag nrho ntawm carbohydrates, ob qho tib si ceev thiab qeeb. Cov kws qhia zaub mov xav kom ua kom tsawg li ntawm cov carbohydrates.

Ua tib zoo mloog! Cov khoom noj muaj nplua nuj nyob hauv kev zom cov zaub mov muaj kuab, yooj yim, tuaj yeem sib ntxiv.

Tab sis kiag li tso tseg cov zaub mov zoo li no lossis noj nws hauv qhov tsawg tsawg yog qhov tsis yooj yim. Thaum muab tso ua ke cov zaub mov noj qab nyob zoo, koj yuav tsum xam cov khoom noj carbohydrates yooj yim.

Kev noj haus muaj peev xwm ua kom zoo ntxiv nrog cov zaub mov zoo: txhua yam txiv ntoo, tshuaj ntsuab, khoom qab zib, ua los ntawm zaub los yog txiv hmab txiv ntoo. Tab sis cov khoom noj kom tsim nyog yuav tsum tau noj hauv cov khoom tsim nyog.

Cov tshuaj uas nqus sai sai los ntawm lub plab thiab tig mus ua cov nqaij rog yog nyob rau hauv kev sib xyaw ua ke ntawm zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo, nyob rau hauv uas muaj qhov sib txawv ntawm monosaccharide. Qhov feem pua ​​ntawm cov piam thaj hauv lawv yog qhov txawv, tab sis nws tseem nyob tam sim no.

Daim Ntawv Teev Cov Khoom Siv Yooj Yooj Yim yooj yim

Cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo nrog cov piam thaj hauv lawv cov muaj pes tsawg leeg:

Fructose yog ib feem ntawm ntau cov khoom noj muaj nyob hauv zaub, berries, txiv hmab txiv ntoo thiab zib ntab ntuj. Hauv feem pua, nws zoo li no:

Cov lactose tuaj yeem pom muaj nyob hauv cov mis (4.7%) thiab hauv cov khoom siv mis ua: roj qab zib ntawm cov ntsiab lus rog (los ntawm 2.6% mus rau 3.1%), kua mis nyeem qaub (3%), kefir ntawm cov rog cov ntsiab lus (ntawm 3.8% mus rau 5.1%) thiab rog tsev cheese (2.8%) ) thiab tsis-roj (1.8%).

Ib qho me me ntawm sucrose muaj nyob hauv ntau cov zaub (los ntawm 0.4% mus rau 0.7%), thiab nws cov ntaub ntawv teev cia, tau kawg, yog nyob hauv qab zib - 99.5%. Qhov feem pua ​​siab ntawm sucrose no tuaj yeem pom nyob rau hauv qee cov khoom noj cog: carrots (3.5%), plums (4.8%), beets (8.6%), melon (5.9%), peach (6.0%) thiab mandarin (4.5%).

Txhawm rau kom pom tseeb, peb ua qauv qhia cov lus qhia cov khoom noj uas muaj cov khoom xyaw roj uas tau yooj yim thiab cov khoom xyaw.

Qha (yooj yim) carbohydrates hloov kho code

Sai los yog yooj yim carbohydrates - cov no yog cov organic sib txuas uas muaj qab zib hauv kev saj thiab muaj li ntawm ib lossis ob lub roj monosaccharide lwg me me. Kev hloov piam thaj yog siv los ua lwm txoj rau cov khoom noj sai sai.

Cov carbohydrates yooj yim tau muab faib ua ob pawg:

• Monosaccharides (qabzib, fructose, galactose),
• Kev tsis ncaj ncees (sucrose, lactose, maltose).

Dab tsi cov zaub mov tsis muaj carbohydrates?

Tsis muaj cov khoom lag luam hauv qhov yuav tsis muaj carbohydrates txhua lub sijhawm, qhov tshwj tsis yog kas fes, hauv tshuaj yej, piv txwv, lawv twb muaj lawm, txawm tias hauv cov tshuaj me me heev (0.2 g ib 100 g). Txawm li cas los xij, qee cov zaub muaj peev xwm tuaj yeem nyab xeeb hu ua qis-carb. Cov no suav nrog, piv txwv, arugula, radish, asparagus, spinach thiab zaub cob pob.

Yog li ntawd cov khoom noj tau txais txiaj ntsig thiab tsis muaj kev puas tsuaj rau daim duab, cov kws qhia zaub mov qhia kom xaiv cov carbohydrates uas maj mam txaus lub cev thiab muab cov khoom muaj zog zoo rau lub zog. Txawm li cas los xij, lawv tau txais kev pom zoo kom tsawg kawg tom qab 17 teev. Yog tias muaj cov kua dej insulin tsawg nyob rau yav tsaus ntuj, tom qab ntawd somatotropin (aka kev loj hlob hormone) ua haujlwm, uas tswj cov qib qab zib nyob rau hauv cov ntshav thiab pab kom poob phaus.

Nws tsis tsim nyog tso tseg txhua yam kev ua kom yuag, lawv tsim nyog rau lub hlwb (cov kev tshawb fawb los ntawm Asmeskas cov kws tshawb fawb los ntawm Tufts University qhia tias cov neeg uas ua qhov kev sim no tsis zoo dua li lwm tus los cim cov ntaub ntawv).

Koj xav tau pes tsawg carbohydrates? Lo lus teb rau lo lus nug no tuaj yeem tau los ntawm kev dhau qhov kev sib tw nrog kev sib tsoo!

Carbohydrates hauv cov zaub mov: yooj yim thiab cov nyom

Cov carbohydrates uas muaj nyob hauv cov khoom lag luam cov khoom lag luam muaj qhov sib txawv ntawm ib leeg. Qee cov khoom noj muaj cov khoom noj sai thiab yooj yim zom tau cov carbohydrates, lwm qhov muaj cov carbohydrates qeeb, thiab lwm qhov muaj cov khoom sib xyaw nrog ntau hom. Qee qhov ntawm lawv tau zom sai sai thiab muab lawv lub zog rau hauv lub cev (cov carbohydrates yooj yim), thaum lwm tus qeeb qeeb (ua rau cov carbohydrates).

Nyob rau tib lub sijhawm, kev siv cov khoom siv tsis tu ncua uas muaj qhov tseem ceeb ntawm cov khoom noj uas yooj yim ua rau muaj cov zaub mov tsis txaus siab ntawm lub cev - qhov tseeb, ntau dhau ntawm cov zaub mov sai hauv zaub mov ua rau cov hnyav nce (tshwj xeeb hauv lub plab thiab tus ncej), kev txhim kho cov tshuaj tiv thaiv insulin (thawj kauj ruam mus txoj hauv kev ua ntshav qab zib) thiab rog dhau.

Dab tsi yog cov carbohydrates yooj yim: sau (cov lus) ntawm cov ntsiab lus hauv cov khoom

Txhawm rau kom cov khoom noj muaj qhov sib luag thiab ua tiav hauv nws txoj kev npaj, nws yog qhov yuav tsum paub txog cov tshuaj yeeb dej caw nrog cov khoom noj. Carbohydrates yooj yim thiab cov zaub nyob ib qho chaw tseem ceeb hauv kev noj haus ntawm txhua tus neeg. Txawm li cas los xij, koj yuav tsum paub tsis yog hais txog cov tshuaj uas tsim cov khoom noj, tab sis kuj nkag siab lawv cov ntsiab cai ntawm kev nqis tes ua.

Lub tswv yim ntawm "carbohydrates ceev los sis yooj yim" yog nrov heev niaj hnub no. Lawv pawg muaj suab thaj, fructose thiab piam thaj. Raws li txoj cai, lawv siv tau pab txhawb ntxiv cov nyiaj ntxiv.

Lub luag haujlwm tseem ceeb ntawm cov piam thaj yog kom tswj lub cev metabolism hauv zaub mov ntawm lub cev (carbohydrates) hauv lub cev. Ua tsaug rau cov tshuaj no, lub hlwb tuaj yeem ua haujlwm tag nrho, tau txais lub zog tsim nyog. Noj cov khoom noj uas yooj yim thiab ua kom hnyav, tshwj xeeb cov piam thaj, yuav tsum yog ntawm feem ntau me.

Cov khoom uas muaj qabzib muaj xws li:

Fructose yog cov hom txiv hmab txiv ntoo uas muaj suab thaj ntau. Cov khoom qab zib no yog cov qhua nquag ntawm lub rooj ntawm tus neeg mob ntshav qab zib. Txawm li cas los xij, cov carbohydrates yooj yim uas muaj nyob hauv fructose tuaj yeem nce qhov siab ntxiv ntawm cov piam thaj hauv cov ntshav, tab sis hauv ib qho me me.

Txiv mab txiv ntoo muaj txiaj ntsig nplua nuj. Kuj tseem ntseeg tias qhov kev qhia ntawm cov khoom qab zib no hauv cov zaub mov noj txhua hnub tso cai rau koj txo qis qhov ntsuas qhov tsis tseem ceeb ntawm cov tshuaj (tsis muaj carbohydrates) hauv kev noj zaub mov.

Cov saj ntawm cov khoom qab zib no yog ntau li ntau dua li cov suab thaj yooj yim. Nws ntseeg tau tias los ntawm kev sib xyaw ua ke fructose rau hauv kev noj haus, kev txo qis hauv cov ntsiab lus carbohydrate hauv cov zaub mov tuaj yeem ua tiav.

Tsis muaj cov khoom noj khoom haus hauv qhov khoom qab zib. Tom qab nkag mus rau hauv tib neeg lub cev, sucrose tawg hauv plab, thiab cov txiaj ntsig tau muab xa mus rau kev tsim cov ntaub so ntswg adipose.

Hais txog cov khoom noj khoom haus ua kom yooj yim feem ntau txhais tau tias qab zib, tab sis qhov tseeb qhov tseeb muaj ntau cov khoom muaj cov organic khoob. Xws li cov zaub mov tsis yog ib txwm siv tsis tas, txawm li cas los xij, nws muaj qab zib.

Cov khoom ntim qab zib muaj xws li confectionery, txias khoom qab zib, jam, zib ntab, dej qab zib thiab lwm yam. Txiv hmab txiv ntoo thiab zaub uas muaj sucrose muaj xws li melon, beets, plums, tangerines, carrots thiab txiv duaj.

Dab tsi ua mob ib daim duab slim?

Tus yeeb ncuab ua phem ntawm daim duab zoo nkauj yog cov tais diav, hauv kev npaj ntawm cov khoom qab zib granulated tau siv. Ntau cov khoom qab zib, khoom qab zib thiab ncuav qab zib qab zib yog suav tias yog cov zaub mov no.

Cov kws qhia zaub mov ua kom tsis zoo rau cov khoom noj no vim cov tshuaj muaj nyob hauv nws coj tus cwj pwm tshwj xeeb: lawv nkag mus rau lub plab, qhov chaw uas lawv tawg rau hauv cov khoom.

Tseem Ceeb! Qab zib yog nqus sai sai los ntawm cov ntshav, ua rau lub ntsej muag dhia hauv insulin!

Lub ntsiab feem ntawm tag nrho cov khoom qab zib - qab zib - muaj txhawb rau tsub zuj zuj ntawm cov rog. Thiab qhov kev xav ntawm kev tshaib kev nqhis, tom qab noj zaub mov qab zib, nco qab ntawm nws tus kheej hauv lub sijhawm luv tshaj plaws.

Cov carbohydrates ceev yog dab tsi?

Cov khoom noj khoom haus sai (lossis yooj yim) carbohydrates yog qhov muaj tsawg kawg ntawm cov txheej txheem yam tsawg (tsuas yog ib lossis ob lub lwg me me, tsis yog ntau pua, nyiam cov carbohydrates uas tsis yooj yim) thiab tau nqus los ntawm lub cev kom sai li sai tau. Feem ntau, cov carbohydrates yooj yim no muaj lub suab qab zib thiab yog yooj yim soluble hauv dej.

Tsis zoo li cov nyom carbohydrates (cov hmoov txhuv nplej siab lossis fiber ntau), cov carbohydrates ceev tsuas xav tau ob peb feeb kom ua tiav rau hauv cov ntshav qab zib, muab lub zog ntawm lub zog thiab ua rau muaj cov insulin nce ntxiv - qhov no txhais tau tias lawv muaj glycemic siab siab. Yog tias lub zog no tsis siv sai, nws dhau mus yuav mus rau cov rog rog.

Dab tsi yog ceev carbohydrate?

Cov piv txwv ntawm cov khoom noj uas yooj yim yog cov suab thaj hauv tag nrho nws cov kev ua yeeb yam (xws li los ntawm cov lus ua kom zoo zoo qab zib thiab txiv maj phaub qab zib, kom daig, chocolate, zib ntab thiab txiv hmab txiv ntoo qab zib), thiab cov hmoov nplej dawb feem ntau (tshwj xeeb yog qhob cij, nplej zom thiab qab zib qab zib). Qhov tseeb, ib qho khoom qab zib twg yog 70-80% carbohydrates nrawm.

Nws yog ib qho tseem ceeb kom nkag siab tias qab zib hauv nws cov ntawv ntshiab tau tshwm sim tsis ntev los no. Txhawm rau kom lub cev ntawm peb cov poj koob yawm txwv thaum ub tau txais cov piam thaj ntau ib yam li cov dej qab zib, nws yuav tsum tau noj ob peb metres ntawm tsob ntoo uas hu ua “kab tsib”. Zib ntab, lwm qhov ntawm cov khoom noj ceev tshaj carbohydrates, ib txwm tau suav tias yog kev kho, muaj tsuas yog tshwj xeeb.

Yooj Yim Carbohydrates: Cov Lus Khoom

Peb tseem nco ntsoov tias cov kua txiv kab ntxwv (txawm tias freshly nyem) yog qhov ntawm cov roj nyeem sai, ib yam li cov txiv kab ntxwv tag nrho. Ib lub khob ntawm cov kua txiv hmab txiv ntoo muaj dej qab zib yuav luag ntau npaum li dej qab zib. Qhov muaj cov vitamins C thiab ib qho me me ntawm kev noj haus hauv lub cev (fiber ntau) tsis tuaj yeem txo cov kev phom sij ntawm cov piam thaj ntuj hauv cov txiv hmab txiv ntoo.

Tsis tas li ntawd, cov qos yaj ywm dog dig, tau suav tias yog ib qho khoom lag luam nrog cov carbohydrates qeeb (nws muaj cov hmoov txhuv nplej siab, tsis muaj qab zib) yuav tsum nyob rau hauv kev tshwj xeeb ntawm cov neeg uas xav poob phaus - hau qos yaj ywm muaj glycemic siab heev. Qab zib qos (qos yaj ywm qab zib), uas ze dua rau taub dag thiab carrots, tuaj yeem dhau los ua nws qhov hloov.

Vim li cas cov zaub mov kub sai ua kom txaus ntshai?

Raug rho tawm nyob rau hauv tsuas yog ob peb feeb, sai carbohydrates ua kom cov ntshav qab zib. Txhawm rau siv cov piam thaj no kom zoo, lub cev coj mus rau cov tshuaj insulin, yuam kom lawv siv cov calories no rau cov kev xav tau tam sim no (ob qho tib si rau kev tawm dag zog thiab rau cov txheej txheem kev zom zaubmov), lossis xa mus rau cov roj rog.

Kev nce siab hauv cov ntshav qab zib thiab nws cov ntshav qis tom qab ua rau txoj kev xav tsis muaj zog thiab qaug zog, pom los ntawm ntau yam kev tshaib plab. Nws yog qhov kev xav tshwj xeeb uas ua rau kev noj zaub mov kom qab zib kom cov ntshav qab zib, uas ua rau cov rog ntau dhau thiab rog dhau. Tias yog vim li cas cov roj ntsha sai, qhov tseeb, yog qhov muaj yees.

Yuav ua li cas raws nraim yog teeb meem ceev ceev carbohydrates?

Cov kev phom sij loj yog tshwm sim los ntawm kev siv cov kev noj zaub mov ntau ntau ntawm cov roj sai uas tsis muaj qib tsis zoo rau kev siv lub cev yog maj mam ua txhaum ntawm cov txheej txheem ntawm cov piam thaj. Lub cev uas zoo li tsis ua rau “ceeb toom” cov piam thaj hauv ntshav thiab siv tsis tau nws. Cov ntshav qabzib hauv cov ntshav nce siab, ua kom lub hlwb thiab cov metabolism.

Tus kab mob no yog hu ua "hom 2 mob ntshav qab zib mellitus" thiab muaj feem ntau pom meej vim tias kev ua neej tsis zoo thiab noj zaub mov tsis zoo, muaj ntau yam khoom qab zib, hmoov khoom thiab cov tshuaj fiber ntau. Cov tsos mob muaj xws li kev rog dhau hwv, dav dav thiab cov leeg tsis muaj zog, kev nyuaj siab mob ntsws ntev, thiab qhov ncauj qhuav.

Ceev carbs ua ntej kev tawm dag zog

Dua li ntawm qhov tseeb tias feem ntau cov txiv neej carbohydrates ceev cuam tshuam qhov kev ua haujlwm ntawm lub cev, lawv tuaj yeem siv tau rau cov neeg ncaws pob. Thaum noj 20-30 g ntawm carbohydrates yooj yim 20-25 feeb ua ntej kev cob qhia lub zog, qhov kev ua tau zoo tag nrho nce, pab ua txoj kev kawm kom zoo dua. Qhov tseeb, cov carbohydrates ceev dhau los ua roj rau cov nqaij.

Ntawm qhov tod tes, kev siv cov carbohydrates yooj yim ua ntej kev ua kom lub cev yuag poob yuav luag tag nres ntawm cov rog rog. Hmoov tsis zoo, kev haus dej haus kis las zoo li Powerade thiab Gatorade (ua los ntawm Coca-Cola thiab PepsiCo) muaj cov piam thaj ntau thiab nws tsis pom zoo rau cov uas xav poob phaus nrog cardio.

Cov khoom lag luam muaj cov khoom noj khov sai (lossis yooj yim) yog cov qab zib thiab zib ntab, nrog rau dej qab zib, ncuav qab zib, cov txiv qab zib thiab zaub thiab ntau yam dej qab zib (xws li kua qab qab zib, xaus rau "kev ua si" isotonic). Piv txwv ntawm cov khoom noj uas tau muab ua kom txawv yog cov uas yog nplej, taum thiab legumes, zaub ntsuab thiab ntau yam nplej zom.

Carbohydrates yog qhov nyuaj thiab yooj yim: cov npe khoom, rooj.

Muaj ib hnub zoo txhua leej txhua tus! Hnub no tsab xov xwm Kuv tau sau txog cov khoom noj carbohydrates: yooj yim thiab cov txheej txheem, qhov sib txawv ntawm ib leeg, yuav ua li cas lawv yuav tsum nyiam.

Cov carbohydrates yog qhov tseem ceeb ntawm lub zog rau peb lub cev. Piv txwv li, lub hlwb siv lub zog los ntawm cov carbohydrates. Tab sis nyob hauv lub ntiaj teb niaj hnub no muaj teeb meem: muaj ntau cov carbohydrates ntau nyob rau hauv peb cov zaub mov noj. Yog li ntawd ntau lub cev tsis tuaj yeem hloov lawv txhua lub zog rau lub zog. Kev ua kom yuag ntau dhau tsis coj tawm, raws li peb xav tau, tab sis tau muab khaws cia rau hauv roj rog. Niaj hnub no, cov neeg ntawm cov neeg rog dhau heev lawm ib txwm loj hlob, thiab qhov no siv rau txhua qhov kev sib raug zoo thiab txhua lub hnub nyoog. Ua tib zoo saib rau cov tub ntxhais kawm niaj hnub no. Yuav luag ib feem plaub ntawm lawv twb muaj teeb meem ua rog dhau heev lawm. Thiab qhov laj thawj tseem ceeb rau qhov tshwm sim no yog qhov tshaj ntawm cov carbohydrates hauv cov zaub mov noj. Ib tug tshaj, ntawm chav kawm, ntawm yooj yim carbohydrates ...

Cov carbohydrates yooj yim yog monosaccharides, yooj yim hauv cov qauv, yooj yim thiab sai sai. Thaum koj noj cov zaub mov uas muaj cov carbohydrates ntau, cov piam thaj ntau (cov piam thaj) nkag rau hauv cov ntshav. Ntau heev rau ib zaug ... Insulin, pancreatic hormone, tswj hwm cov piam thaj hauv ntshav. Nws sai sai tshem tawm cov piam thaj kom nws tsis muaj sijhawm los ua kom muaj kev noj qab haus huv. Thiab txhua daim siab ua tiav rau hauv cov rog muaj roj, uas tuaj yeem tsis muaj qhov kawg. Tsuas yog 2,000 kcal tuaj yeem muab khaws ua hom glycogen hauv daim siab. Glycogen yog kheev noj thaum muaj kev tshaib plab.

Cov carbohydrates yooj yim yog qhov zoo tsuas yog thaum lawv tau noj ua ntej kev qhia ua kom hnyav. Tom qab ntawv ntau lub zog yuav raug siv.

Cov carbohydrates ntau yog polysaccharides. Ntau cov carbon thiab dej sib txuas. Lawv nqus tau ntev dua, qab zib tsis nkag rau cov hlab ntshav txhua lub sijhawm, tab sis maj mam, hauv qhov me me.
Qhov no pab tswj kev xav zoo li ntev dua, kom tsis txhob muaj pauv ntawm cov piam thaj thiab insulin tso tawm. Lub cev yuav tau txais lub zog tsim nyog rau lub sijhawm ntev, thiab tsis yog txhua lub sijhawm, zoo li thaum noj yooj yim carbohydrates.

Rau kev noj qab haus huv, kev xaiv yuav tsum tau muab rau cov nyom hnyav!

Thaum koj tau noj tshais, piv txwv li, nrog cov khoom noj uas yooj yim carbohydrates (tshuaj yej nrog ib tug xyoob, noj su noj), cov ntshav qab zib cov ntshav yuav nce ntau heev. Tam sim ntawd, tus txiav ua ntej pib tsim cov tshuaj insulin kom thiaj li ua tiav cov piam thaj no. Qab zib ntau dhau heev yuav cuam tshuam rau kev noj qab haus huv vascular. Cov neeg muaj ntshav qab zib siab yog qhov mob ntshav qab zib, mob plawv, mob atherosclerosis, mob raum, dig muag, thiab rog dhau. Cov Insulin sai sai ua rau cov piam thaj ntau dhau, vim qhov peb pib hnov ​​cov tshaib plab, peb tsis muaj zog. Thiab peb rov qab mus txog rau chocolate (khaub noom, khaub noom, ncuav ci). Yog li peb tau nkag mus rau hauv lub voj voos. Cov carbohydrates yooj yim muaj yees, vim tias nws yog txoj kev nrawm tshaj plaws kom tau txais ntau lub zog, txawm tias tsis yog ntev.

Txhawm rau ua kom lub voj voog tsis huv no, koj yuav tsum pib koj lub hnub kom raug, noj tshais kom zoo. Muaj cov lus qhia cais ntawm cov ntawv no, nyeem nws nyob ntawm no. Thiab, rau cov khoom noj txom ncauj koj yuav tsum xaiv cov khoom noj uas muaj cov khoom noj sib xyaw ua ke kom koj tom qab ib teev koj tsis txhob maj mus rau cov zaub mov tsis zoo.

Tsis tas li, menyuam yaus yuav tsum tau qhia kom noj kom raws cai txij thaum yau, qhia lawv txog cov khoom ntawm cov khoom lag luam. Tam sim no nyob hauv lub ntiaj teb txhua txhua hnub 200 cov menyuam yaus poob rau kis mob ntshav qab zib hom 2! Thiab qhov no, nws yuav tsum raug sau tseg, yog daim foos qub. Sij hawm dhau los, cov tib neeg tom qab muaj hnub nyoog 50 xyoo tau pib mob tus kab mob ntshav qab zib no, vim tias ua ntej tsis muaj cov khoom noj uas muaj kev phom sij ntau li cov piam thaj. Tam sim no peb haus ntau dhau ntawm cov carbohydrates ceev thiab txav me me, peb tsis siv lub zog peb noj, yog li cov teeb meem.

Ib tus neeg laus yuav tsum tau noj ntawm 150 txog 400 grams tauj ib hnub. carbohydrates. Tus nqi nyob ntawm lub zog siv. Ntawm tus nqi no, 80% yuav tsum yog cov khoom noj carbohydrates.

Glycemic Performance index, lossis yuav ua li cas paub qhov txawv yooj yim los ntawm cov carbohydrates.

Cov khoom noj sib txawv ua rau cov ntshav qab zib ntau ntau sib txawv. Fiber - ntau txoj carbohydrate - pab tswj cov qib qab zib. Piv txwv li, txiv hmab txiv ntoo muaj fructose - ib qho yooj yim carbohydrate, tab sis lawv kuj tseem muaj fiber ntau - ib puag ncig carbohydrate uas tiv thaiv fructose los ntawm kev cuam tshuam sai.

Kom tib neeg thiaj paub tias yam zaub mov twg ua rau ntshav qab zib thiab yam tsis ua, lawv tuaj nrog lub tswvyim glycemic index (GI). Lub hauv paus yog cov piam thaj - nws muaj GI ntawm 100. Tsawg GI - txog 40, txij li 41 txog 69 - nruab nrab, 70 thiab siab dua - siab. Xub yuav tsum muab rau cov khoom noj uas tsis tshua muaj GI, cov khoom noj kom tsawg mus rau theem nrab thiab, yog tias ua tau, tsis kam cov zaub mov uas muaj GI siab.

Cov khoom noj uas muaj GI tsawg tsis ua rau muaj cov piam thaj hauv ntshav nce ntxiv, lawv tuaj yeem noj ntau npaum li koj nyiam. High GI zaub mov, feem, zoo heev nce qab zib.

Cov txiaj ntsig thiab kev phom sij ntawm carbohydrates: ib daim ntawv teev cov zaub mov siab thiab qis

Carbohydrates yog qhov tseem ceeb ntawm kev noj zaub mov ntawm tib neeg. Cov zaub mov muaj nplua nuj nyob hauv lawv tsis tsuas yog muab lub cev nrog lub zog, tab sis kuj tseem ua lub luag haujlwm tseem ceeb hauv ntau cov txheej txheem sab hauv. Feem ntau, cov neeg nrhiav kev poob ceeb thawj coj kev txiav txim siab tsis ncaj ncees lawm kom tsis suav cov khoom noj carbohydrate los ntawm lawv cov zaub mov noj. Lawv tsis paub txog kev puas tsuaj uas lawv ua rau lub cev los ntawm cov kev ua no.

Mob siab rau kev noj zaub mov zoo li no tau ua rau muaj kab mob ntawm daim siab thiab tus neeg ua ntshav rau ntau tus neeg. Tsis tas li, los ntawm kev tshem tawm cov khoom noj uas tau txais cov khoom noj carbohydrate los ntawm cov ntawv qhia zaub mov, koj tuaj yeem cuam tshuam li cov metabolism hauv lub cev uas koj yuav tsum tau rov qab cov khoom ploj uas poob rov qab los ntawm kev saib xyuas ntawm tus kws kho mob ntev.

Tab sis dab tsi hais txog lub tswv yim kev txawj ntse uas cov zaub mov carbohydrates hauv cov zaub mov yog txoj hauv kev ncaj rau qhov hnyav? Qhov tseeb, txhua yam tsis yog li nyuaj! Txhua tus kws qhia noj zaub mov zoo yuav qhia rau koj tias nws yog qhov tsim nyog kom paub qhov txawv ntawm cov zaub mov muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo thiab muaj txiaj ntsig kev yuag, uas yog cov calories kom tas thiab tsis nqa dab tsi zoo rau lub cev.

• Cov zaub mov tsis ua haujlwm (cov monosaccharides) tau yooj yim yog qhov kawg nkaus xwb.
• Carbohydrates ntawm qhov nruab nrab tsis sib haum (muaj kev cuam tshuam) thiab cov khoom siv ua ntau yam (polysaccharides) tau pom hauv cov zaub mov zoo.

Rau kev yooj yim, nws yog kev coj los txiav txim siab qhov "txiaj ntsig" ntawm cov khoom noj uas muaj carbohydrate los ntawm qib glycemic index. Qhov qis dua qhov taw qhia, qhov zoo dua yog cov zaub mov no yog rau cov neeg uas saib xyuas lawv kev noj qab haus huv thiab saib xyuas lawv cov tsos. Qhov ntau dua glycemic Performance index, ntau carbohydrates yooj yim dua nyob hauv cov khoom. Yog li, nws zoo dua rau noj xws li zaub mov tsawg li sai tau lossis tsis kam lees nws tag nrho.

Cov khoom lag luam uas suav nrog cov khoom noj carbohydrates tau maj mam zom thaum lub sijhawm zom zaub mov, tswj kom ruaj khov ntawm cov piam thaj hauv cov ntshav, tiv thaiv nws cov tee sai sai. Lawv muab lub cev nrog qhov tsim nyog ntawm lub zog rau qee lub sijhawm.

Cov carbohydrates yooj yim yog nqus tau yuav luag tam sim ntawd, thiab cov ntshav qab zib cov ntshav nce siab sai sai. Tsis tuaj yeem siv tam sim sai ntawm lub zog, lub cev hloov cov piam thaj rau kev rog, thiab kev sib txuam ntawm qhov hnyav dua pib nce nrawm.

Cov khoom noj yog dab cov carbohydrates? Yog tias koj pib sau tag nrho lawv, cov npe no yuav dhau los ua ntev heev. Saib lub ntsiab lus nws, koj tuaj yeem yooj yim nco qab tias cov khoom noj carbohydrates muaj nyob hauv cov khoom qab zib ntau hauv qab zib, hauv cov khoom ci los ntawm hmoov nplej, hauv cov zaub mov thiab qos yaj ywm, hauv cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Hauv cov khoom noj siv mis uas lawv tau muaj nyob hauv daim ntawv ntawm lactose (mis nyuj qab zib). Tab sis nws yuav tsum nco ntsoov tias cov qauv ntawm cov tsiaj keeb kwm tseem muaj cov roj (cholesterol), thiab lawv qhov tsis zoo yog tsis txaus ntseeg. Vim li no, cov neeg ua raws li txoj kev noj qab nyob zoo thiab zaub mov zoo ua kom lawv cov zaub mov los ntawm cov khoom noj cog.

Nws yuav tsum nco ntsoov tias yuav luag txhua cov zaub mov muaj cov khoom noj carbohydrates. Cov khoom lag luam sib txawv ntawm cov tshuaj sib txawv thiab lwm yam hauv lawv cov lus sib xyaw, nrog rau cov ntawv txheeb glycemic. Nws muaj cov carbohydrates txawm nyob hauv zaub xam lav nplooj!

Txhawm rau kom ib txwm muaj lub tswv yim meej ntawm dab tsi raws nraim ntawm lub phaj, ntau tus tsim ib lub rooj ntawm cov khoom lag luam uas lawv tau siv rau haus. Nyob rau tib lub sijhawm, tus nqi ntawm carbohydrates ib 100 g yog sau tseg, piv txwv li, koj nyiam mov ci lossis noj qab haus huv buckwheat porridge, ntuj zib los yog tshiab berries. Siv cov lus no, koj tuaj yeem tswj hwm cov khoom nkag mus rau hauv lub cev, muab rau cov hauv qab no:

• kom txo phaus, koj yuav tsum tau txwv koj tus kheej kom 60 g ntawm cov khoom noj carbohydrate ib hnub,
• thaum qhov hnyav yog li qub, ces 200 g ntawm cov khoom lag luam nrog cov ntsiab lus carbohydrate yuav cia koj nyob hauv qhov zoo meej, yog tias tsis siv ntau cov khoom noj muaj roj,
• noj zaub mov nrog cov khoom noj carbohydrates tshaj 300 g hauv ib hnub, koj tuaj yeem soj ntsuam maj mam nce hauv qhov hnyav.

Tseem Ceeb: lub phaj ntawm oatmeal nplua nuj nyob hauv cov carbohydrates muaj peev xwm muab kev xav zoo rau tag nrho ob peb teev ua ntej, muab lub cev nrog lub zog.

Nyob rau tib lub sijhawm, butter qab zib bun los ntawm cov hmoov dawb yuav npub kev tshaib plab rau qhov siab tshaj plaws ntawm ib nrab ib teev, tab sis ua tsaug rau lub siab glycemic index (yooj yim carbohydrates) nws yuav tau sai thiab xis nyob ntawm lub duav lossis lub duav nyob rau hauv daim ntawv ntawm cov roj tso nyiaj.

Qhov tsawg kawg nkaus ntawm cov carbohydrates (los ntawm 2 txog 10 g ib 100 g) pom nyob hauv cov zaub mov, xws li:

• dos, ntsuab dos, hau, liab zaub xas lav,
• carrots, taub dag, zucchini, celery - hauv paus thiab qia,
• cov zaub qhwv dawb, zaub paj dawb, Zaub pob qe thiab zaub paj ntsuab,
• dib, txiv lws suav, turnips thiab radishes,
• zaub xas lav txhua yam thiab lwm yam zaub ntsuab,
• txiv qaub, txiv kab ntxwv qaub, txiv kab ntxwv thiab tangerines,
• qaub txiv apples, pears, plums, txiv duaj, apricots thiab nectarines,
• dib liab thiab dib yaj
• qaub berries
• nceb
• tej xyoob ntoo tej kua txiv.

Tus nqi nruab nrab ntawm cov carbohydrates (10 txog 20 g ib 100 g) muaj nyob rau hauv cov zaub mov hauv qab no:

• beets, qos yaj ywm,
• kua txiv qab zib thiab txiv quav ntswv nyoos,
• qab zib berries
• figs
• tej yam ntuj tso (thiab tsis yog los ntawm cov thawv thiab pob) cov txiv ntoo thiab kua txiv uas tsis ntxiv qab zib rau.

• cov tseem grain tsis muaj qab zib,
• halva, chocolate dub,
• taum qhuav thiab ntsuab ntsuab peas, pob kws,
• Cov taum yog xim liab, liab, dawb thiab tag nrho cov khoom hauv qab.

Qib siab tshaj plaws ntawm carbohydrates (los ntawm 65 g ib 100 g ntawm cov khoom lag luam) tau pom hauv cov zaub mov xws li:

• caramel, mis chocolate, khoom qab zib thiab lwm yam khoom qab zib,
• granulated qab zib, ua kom zoo qab zib, lollipops,
• ncuav qab zib, ncuav, ncuav qab zib, ncuav qab zib thiab lwm yam pastry, cov khob noom qab zib,
• cov txiv hmab txiv ntoo qhuav - prunes, apricots qhuav, raisins, hnub tim,
• ntuj zib ntab
• khaws cia, jams, marmalades, jams,
• nplej zom
• buckwheat, mov, barley, pob kws, oats thiab lwm yam lis.

Raws li koj tuaj yeem pom los ntawm cov npe no, qeb ntawm cov khoom lag luam nrog cov khoom noj uas muaj cov khoom noj muaj txiaj ntsig txog muaj tsis tsuas yog cov khoom qab zib tsis zoo uas yuav nqa tsis muaj dab tsi tab sis nce phaus, tab sis kuj tseem muaj cov txiv hmab txiv ntoo qhuav thiab txiv hmab txiv ntoo zoo noj thiab zib ntab thiab zaub mov tiag tiag hauv kev noj zaub mov zoo.

Txhua tus neeg txiav txim siab seb cov khoom noj dab tsi ua noj thiab noj rau pluas tshais, noj su lossis noj hmo, vim tias tsis yog nws lub ntsej muag tsuas yog nyob ntawm qhov no, tab sis, ua ntej, lub xeev ntawm lub cev, kev ua haujlwm zoo ntawm txhua yam kabmob thiab tshuab, thiab, yog li ntawd, kev ua zoo, lub siab lub ntsws thiab kev ua tau zoo. Koj yuav tsum tau ceev faj txog koj tus kheej, thiab thawj kauj ruam rau qhov no yog ua tib zoo xaiv cov tais diav.

Cov khoom noj khoom haus ib txwm xav kom koj ua raws li ib txoj cai yooj yim kom tswj tau qhov hnyav dua. Conventionally, cov ntawv qhia zaub mov rau hnub yuav tsum tau muab faib raws li hauv qab no:

• yuav luag ob feem peb ntawm cov zaub mov noj yuav tsum yog cov nplua nuj nyob hauv cov zaub mov tsis muaj roj-carbohydrate,
• tsawg dua li ib feem peb yog khoom noj protein,
• cov seem me me yog cov rog, tsis muaj lub cev ua tsis tau.

Lwm cov lus tseem ceeb heev rau kev ua kom zoo noj: cov zaub mov uas muaj cov khoom noj hauv carbohydrates yuav muaj txiaj ntsig zoo tshaj yog tias lawv nyob rau ntawm ib lub phaj thaum sawv ntxov. Piv txwv li, noj millet porridge nrog txiv hmab txiv ntoo qhuav rau noj tshais, koj tsis tuaj yeem txhawj txog daim duab thiab tsis nco qab txog khoom noj ua ntej noj hmo.

Rau pluas su, taum mog los yog taum kua zaub nrog cov ncuav ci thiab cov zaub tshiab yog qhov zoo tagnrho. Koj muaj peev xwm txawm kho koj tus kheej rau tshuaj ntsuab tshuaj ntsuab los yog rosehip decoction nrog tom ntawm cov txiv hmab txiv ntoo qhuav lossis cov khoom qab zib ntawm zib ntab. Tab sis noj hmo tuaj yeem muaj cov nceb ci nrog kua poob ntawm cov roj zaub thiab cov zaub ntsuab ntsuab, txij li muaj protein, noj thaum yav tsaus ntuj, yuav ua cov khoom siv rau cov qauv thiab kho dua tshiab ntawm lub cev nqaij.

Raws li rau qhov "tsis zoo" carbohydrates, tshwj xeeb, txhua yam khoom qab zib, uas tseem muaj cov rog (khoom qab zib, khoom qab zib nrog qab zib, thiab lwm yam), tom qab ntawd nws yog qhov zoo dua rau kev tso tseg txhua yam kev siv ntawm cov khoom lag luam. Lawv tsis tsuas yog siv tsis tiav kiag li, tab sis kuj tseem muaj kev phom sij.

Yog tias peb tham txog qhov twg "tsis ncaj ncees lawm" carbohydrates yog qhov loj hauv cov khoom loj, ces cov npe ntawm cov khoom lag luam uas tsis muaj kev txwv tsis pub tuaj yeem muab tso nrog cov qab zib thiab cov khoom noj sai.

Qhov no yog cov zaub mov "tuag" tiag tiag, uas muaj suab thaj, rog thiab tshuaj kom nws lub cev zoo tsis yooj yim yuav daws tau cov kev tshwm sim ntawm kev noj mov zoo li no. Ntxiv rau, cov zaub mov carbohydrate yog qhov muaj yees. Coob heev, tau siv rau nws, nrog nyuaj nyuaj tau tshem ntawm kev nqhis rau cov tais diav no. Xaiv qhov zoo tshaj plaws! Xaiv cov txiaj ntsig!

Kev zom cov zaub mov carbohydrates tau yooj yim: cov yam ntxwv

Cov carbohydrates yooj yim feem ntau sawv cev los ntawm monosaccharides sai sai thiab muaj kev cais tawm. Cov txheej txheem no tau nrawm vim tias nws cov hauv paus muaj qabzib thiab fructose.

Cov ntsiab lus no yog siv nrog ci, qee cov zaub lossis nrog cov khoom noj siv mis. Lawv tus cwj pwm tsis tuaj yeem sib txawv vim lawv cov qauv yooj yim.

Ua tib zoo mloog! Cov carbohydrates ceev ceev los sis cov phom sij yooj yim heev rau cov neeg uas muaj lub neej sedentary.

Kev ua zaub mov nrawm hauv lub chaw ua kom muaj kev haum xeeb pab txhawb kev nce siab hauv cov ntshav qab zib. Thaum nws qib poob, ib tug neeg hnov ​​tshaib plab. Hauv qhov no, cov yeeb tshuaj tsis raug hloov dua siab tshiab los ua rog.

Txawm li cas los xij, nyob rau hauv tus txheej txheem no, muaj ib qho kev nthuav dav: nrog kev ua kom tsis txaus siab rau cov carbohydrate, ib tus neeg hnov ​​zoo li nkees thiab pheej tsaug zog tas li.

Ua tib zoo mloog! Kev siv cov tshuaj organic hauv qhov loj ua rau muaj qhov puv ntoob.