2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07
Muaj ntau ntawm peb tau hnov ntau txog carbohydrates. Cov no yog cov organic uas muab peb lub cev 60% ntawm lub zog: lub cev thiab lub hlwb. Nws kuj tseem paub tias carbohydrates hauv cov zaub mov tuaj yeem yooj yim thiab nyuaj. Qee tus ntawm lawv yog qhov tsim nyog rau peb lub cev kom muaj lub neej tag nrho thiab lub siab zoo, thaum lwm tus pab txhawb kev tsim cov rog hauv lub cev. Yog li ntawd leej twg yog qhov tsim nyog rau peb lub cev, thiab qhov twg tsuas yog tsim kev puas tsuaj?
carbohydrates yog dab tsi
Carbohydrates pom hauv cov khoom noj yog cov khoom uas muaj cov suab thaj yooj yim thiab nyuaj. Yog li ntawd, lawv tau muab faib ua cov carbohydrates yooj yim (ceev) thiab complex (slow). Qhov sib txawv ntawm cov ntsiab lus organic no yog qhov sib txawv ntawm cov qauv molecular thiab tus nqi nqus.
Yooj yim, nrawm, teeb meem
Cov carbohydrates ceev yog feem ntau muaj fructose (monosaccharides) thiablactose (disaccharides). Nws yog vim qhov no uas yooj yim carbohydrates hauv cov khoom noj muaj qab zib. Nyob rau hauv qhov kev txiav txim ntawm qaub ncaug enzymes, cov txheej txheem ntawm lawv splitting pib twb nyob rau hauv lub qhov ncauj. Cov tshuaj no muaj lub teeb qauv thiab sai sai absorbed hauv lub cev. Txawm li cas los xij, tom qab 30-50 feeb tom qab noj lawv, muaj kev tshaib plab.
Txhawm rau kwv yees tus nqi ntawm carbohydrates hauv cov zaub mov, cov kws ua zaub mov noj siv qhov ntsuas hu ua glycemic Performance index (GI). Nws tuaj yeem siv los txiav txim siab cov txiaj ntsig ntawm cov piam thaj hauv cov ntshav qabzib. Yog li, cov khoom noj uas muaj GI siab tsis muaj txiaj ntsig rau lub cev. Lawv pab txhawb kev tsim cov tshuaj insulin, uas, dhau los, tuaj yeem ua rau rog rog thiab ntshav qab zib. Yog li ntawd, kev siv cov khoom zoo li no yuav tsum txwv.
Complex thiab siv tau
Cov carbohydrates yooj yim hauv cov zaub mov yog polysaccharides, feem ntau ntawm pectins, fiber ntau thiab hmoov txhuv nplej siab. Tsis zoo li cov khoom noj qab zib, lawv txhawb txoj kev zom zaub mov, tab sis tib lub sij hawm tshem tawm qhov kev xav ntawm kev tshaib kev nqhis thiab saturate ntev. Lawv yog cov complex molecular chains. Txhawm rau zom cov carbohydrates nyuaj, lub cev xav tau sijhawm thiab siv zog ntau dua, yog li cov ntshav qabzib nce maj mam, tsis mus txog qib txaus ntshai.
carbohydrates muab dab tsi rau lub cev?
Txawm tias muaj cov protein thiab cov rog hauv cov zaub mov, nws yog carbohydrates uas lub cev xav tau kom tau txais lub zog loj. Yog tias koj hloov cov khoom noj thiab txwv lawv siv, lub cev lub zog reserves yuav sai sai. Raws li qhov tshwm sim, tus neeg yuav hnov qhov kev tawg. Nyob rau hauv rooj plaub no, lub paj hlwb yuav ntsib kev tsis muaj zaub mov noj, uas yuav ua rau tsis yog tsuas yog txo qis hauv kev puas siab puas ntsws, tab sis kuj ua rau muaj kev aggression thiab apathy.
Txawm li cas los xij, carbohydrates tsis yog lub hauv paus ntawm lub zog xwb. Lawv koom nrog hauv cov qauv cellular thiab muaj nyob rau hauv cov enzymes tsim nyob rau hauv lub cev. Tsis tas li ntawd, lawv yog ib qho tseem ceeb ntawm kev tiv thaiv kab mob. Raws li cov ntawv tshaj tawm tshiab tshaj plaws hauv cov chaw kho mob, lawv muaj cov nyhuv antitumor.
YCarbohydrates hauv zaub mov
Cov lus rau kev poob phaus feem ntau muaj cov npe ntawm cov khoom noj uas tsis xav tau. Feem ntau, lawv suav nrog cov khoom noj uas muaj cov carbohydrates ceev.
| khoom npe | cov ntsiab lus protein | Cov ntsiab lus rog | YCov ntsiab lus Carbohydrate | Tus nqi zog, kcal |
| zaub | ||||
| 0, 40 | - | 8,90 | 39 | |
| Eggplant | 0, 70 | 0, 10 | 5, 60 | 24 |
| zaub ntsuab | 5,00 | 0, 10 | 13, 40 | 70 |
| Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws. | 0, 50 | - | 8, 80 | 38 |
| Zucchini | 0, 60 | 0, 30 | 5, 60 | 26 |
| Cabbage | 1, 70 | - | 5, 50 | 28 |
| qos yaj ywm | 2,00 | 0, 10 | 20, 0 | 80 |
| dos (turnip) | 1, 70 | - | 9, 50 | 40 |
| Carrots | 1, 20 | 0, 10 | 7, 1 | 34 |
|
Cucumbers |
0, 70 | - | 3,00 | 15 |
| Tomatoes | 0, 60 | - | 3,0 | 15 |
| Txiv taum | 4,00 | - | 4,3 | 30 |
| Txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav thiab txiv hmab txiv ntoo | ||||
| Apricots | 0, 80 | 0, 10 | 10, 5 | 45 |
| Pineapple | 0, 30 | - | 12, 1 | 46 |
| txiv kab ntxwv | 0, 80 | 0, 10 | 8,4 | 50 |
| Banana | 1, 60 | 0, 20 | 22,0 | 91 |
| 0, 70 | 0, 10 | 11, 0 | 50 | |
| Pomegranate | 0, 88 | - | 12,0 | 52 |
| Pear | 0, 40 | 0, 10 | 10, 0 | 40 |
| Strawberry | 1,80 | - | 7,00 | 40 |
| 0, 70 | - | 10, 0 | 43 | |
| Raspberries | 0, 80 | - | 9, 80 | 40 |
| Blackberry | 2,0 | - | 5,00 | 30 |
| Blueberries | 1,00 | - | 8, 50 | 40 |
| Buckwheat (core) | 12,5 | 2,7 | 67, 0 | 328 |
| pob kws | 8, 20 | 1, 10 | 75, 0 | 324 |
| Manka | 11, 30 | 0, 70 | 73, 2 | 325 |
| Oatmeal | 12,00 | 6,00 | 65, 3 | 343 |
| Barley | 9, 30 | 1,00 | 73, 5 | 322 |
| Npua mov | 7, 10 | 0, 60 | 73, 6 | 320 |
| Barley | 10, 30 | 1, 40 | 71, 5 | 320 |
| taum | 5, 90 | 0, 10 | 8, 3 | 56 |
| Pas | 23,0 | 1,3 | 54, 0 | 320 |
| Soybeans | 35 | 17, 4 | 26, 6 | 394 |
| Lentils | 24, 70 | 1,00 | 54, 4 | 308 |
| taum | 22,00 | 1, 60 | 54, 0 | 308 |
| Nplej hmoov (zoo heev) | 10, 60 | 1, 30 | 73, 0 | 330 |
| Nplej hmoov (1 qib) | 10, 50 | 1, 30 | 73, 0 | 330 |
| Rye hmoov | 6, 80 | 1,00 | 77, 0 | 325 |
| Nplej los ntawm hmoov ntawm qib 1 | 10, 20 | 0, 90 | 53, 3 | 250 |
| Baking pastry | 7, 5 | 4,5 | 59, 0 | 300 |
| Rye khob cij | 4, 60 | 0, 70 | 50,0 | 210 |
Carbohydrate imbalance
Tau kawg, cov ntsiab lus ntawm cov protein, rog thiab carbohydrates hauv cov khoom noj uas ua kom muaj kev noj qab haus huv thiab ua tiav, tshem tawm tag nrho cov tsos ntawm qhov tsis txaus ntawm cov khoom tseem ceeb. Txawm li cas los xij, yog tias koj ua raws li kev noj haus ntev thiab qaug zog, lawv qhov tsis muaj peev xwm tshwm sim nws tus kheej hauv daim ntawv ntawm:
- kev xav tsis muaj zog, tshwj xeeb tshaj yog hais tom qabkev puas siab puas ntsws thiab lub cev ua si;
- nquag kiv taub hau;
- tsis muaj peev xwm mloog tau thiab ua haujlwm tau zoo;
- Nkauj kho siab thiab tu siab.
Yog li ntawd, cov khoom noj uas muaj carbohydrates yuav tsum muaj nyob hauv cov ntawv qhia txhua hnub. Lub caij no, ntawm qhov tod tes, ntau dhau ntawm cov ntsiab lus no tuaj yeem cuam tshuam kev noj qab haus huv.
Cov ntsiab lus carbohydrate siab hauv cov zaub mov yuav tshwm sim li:
- nce qabzib hauv lub cev;
- kev tsis zoo ntawm lub cev;
- pom qhov hnyav dhau.
Yog li ntawd, noj ntau cov carbohydrates, txawm tias qeeb qeeb, tsis pom zoo los ntawm kws noj zaub mov.
Qhov tseem ceeb ntawm kev noj cov protein
Proteins, zoo li carbohydrates, hauv cov zaub mov tseem ceeb heev rau tib neeg lub cev, tsis yog vim li cas lawv hu ua lub hauv paus ntawm lub neej hauv ntiaj teb. Nws yog cov khoom uas peb cov hlwb ua los ntawm. Nws yog cov protein uas tsim nyog rau kev kho thiab rov tsim cov ntaub so ntswg.
Qhov tseem ceeb ntawm cov tshuaj no nyuaj rau overestimate. Lawv koom nrog yuav luag tag nrho cov txheej txheem uas tshwm sim hauv lub cev thiab yog cov khoom tseem ceeb ntawm tag nrho cov amino acids tsim nyog. Yog li ntawd, cov proteins ntawm tsiaj thiab zaub keeb kwm yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub ntawm txhua tus neeg.
Cov ntsiab lus siab ntawm cov protein thiab carbohydrates hauv cov zaub mov ua ib lub luag haujlwm tseem ceeb rau kev tiv thaiv kom muaj zog thiab noj qab haus huv. Lawv yogtshwj xeeb tshaj yog tsim nyog rau cov me nyuam kom loj hlob ib txwm. Cov tshuaj no ua kom cov txheej txheem metabolic thiab tiv thaiv lub cev los ntawm kev puas tsuaj.
Cov rog uas muaj nyob hauv cov khoom noj yog qhov tseem ceeb rau lub cev - carbohydrates thiab cov proteins tsis tuaj yeem muab cov txheej txheem puv ntoob yam tsis muaj cov tshuaj no. Ntau cov kab uas tsim nyog rau tus neeg tsis tuaj yeem nqus tau yam tsis muaj rog.
Cov tshuaj no muaj lub zog tseem ceeb. Tsis tas li ntawd, cov rog rog nyob ib puag ncig txhua lub cell ntawm lub cev, tiv thaiv nws los ntawm qhov ua rau muaj kev phom sij. Cov rog uas tsim los ntawm lub cev tiv thaiv peb ntawm hypothermia.
Qhov tsis muaj cov tshuaj no cuam tshuam rau qhov pom ntawm daim tawv nqaij thiab lub hlwb ua haujlwm. Lawv cuam tshuam rau kev ua me nyuam thiab tsis muaj lawv txoj kev loj hlob tag nrho ntawm cov kab mob loj hlob tsis tau. Yog li ntawd, cov rog, txawm tias muaj tsawg heev, yuav tsum muaj nyob rau hauv cov zaub mov.
YPuas carbohydrates pab txhawb qhov hnyav?
Nws paub tias cov carbohydrates yooj yim tau zom sai sai thiab ua rau cov tshuaj insulin ntau ntxiv, uas ua rau cov txheej txheem rog rog qeeb. Nrog rau kev ua si ntawm lub cev me me, ntau cov carbohydrates yooj yim thiab cov proteins hauv cov zaub mov ua rau muaj cov rog subcutaneous. Txawm li cas los xij, yog tias koj ua si kis las, cov tshuaj no dhau los ua lub tsev thaiv rau cov leeg nqaij.
noj qab nyob zoo - kev sib xyaw ntawm cov proteins, rog thiab carbohydrates
Nyob hauv zaub mov pebpeb siv txhua hnub, txhua yam khoom tsim nyog rau peb lub cev yuav tsum muaj. Txawm li cas los xij, gastroenterologists ceeb toom peb tias qhov chaw sib txawv yog xav tau los ua cov khoom noj sib txawv. Nws yog lub npe hu hais tias rau kev zom cov proteins, ib puag ncig nrog acidity siab yog xav tau, thiab rau cov carbohydrates, ib qho alkaline. Nrog rau kev siv cov khoom siv tsis sib xws, kev zom zaub mov yog qhov nyuaj, thiab cov khoom noj tsis zoo, yog tias nws nkag mus rau hauv cov hnyuv, tuaj yeem ua rau cem quav. Yog li ntawd, nyob rau hauv cov ntaub ntawv no, nyias noj mov yog ib qho tseem ceeb kauj ruam.
khoom noj kom raug
Cov khoom noj uas yog ib feem ntawm peb cov zaub mov noj txhua hnub muaj peb yam tseem ceeb - proteins, rog thiab carbohydrates. Lawv ib txhij siv tsis tau tsuas yog ua rau ib phaus ntxiv, tab sis kuj muaj teeb meem nrog digestion.
Kev noj zaub mov sib cais yog hom kev noj haus uas yuav tsum tau ua raws txhua lub neej. Tsis zoo li lwm yam kev noj haus rau kev poob phaus, nrog rau kev noj zaub mov txawv, koj tsis tas yuav muab cov tais diav. Koj tuaj yeem noj txhua yam, qhov tseem ceeb yog ua nws xav.
Nyob rau hauv cov txheej txheem ntawm kev noj zaub mov tsis zoo, lub plab feem ntau muaj cov khoom noj sib xyaw ua ke ntau ntau. Txawm li cas los xij, txhua lub ntsiab lus uas ua rau qhov sib tov no yuav tsum tau ua nws tus kheej rau assimilation. Yog li ntawd, nyob rau hauv cov txheej txheem ntawm kev zom, cov khoom pib cuam tshuam nrog ib leeg, cuam tshuam nrog kev ua haujlwm ib txwm muaj thiab muab lub nra ntxiv rau ntawm lub plab zom mov.
Nyob rau hauv cov txheej txheem ntawm kev zom, lub cev nquag tsim cov enzymes tsim los rhuav tshem qee yam khoom. Piv txwv li, tshuajuas zom cov protein tsis tuaj yeem ua rau cov rog lossis carbohydrates. Raws li qhov tshwm sim ntawm kev sib xyaw cov khoom tsis sib xws, ib puag ncig ua rau fermentation thiab gas tsim.
Yog li, piv txwv li, cov protein muaj ntau hauv cov nqaij, ntses thiab nqaij nruab deg, qee cov cereals thiab txiv ntoo, cov khoom noj siv mis thiab cheese (cov khoom noj muaj protein ntau tuaj yeem pom hauv cov zaub mov saum toj no).
Dab tsi yog carbohydrates ceev thiab qeeb kuj tau tham saum toj no. Cov tshuaj no muaj nyob rau hauv cov khoom noj uas muaj hmoov txhuv nplej siab (qee yam zaub thiab cereals) thiab qab zib (zib ntab, txiv hmab txiv ntoo, khoom qab zib).
Feem ntau ntawm cov rog muaj nyob rau hauv cov roj ntawm tsiaj thiab zaub keeb kwm. Lawv kuj muaj ntau nyob rau hauv cov nqaij rog thiab ntses dej, lard thiab ceev.
Thaum sau cov ntawv qhia zaub mov raws li lub hauv paus ntsiab lus ntawm kev noj zaub mov txawv, nws yuav tsum tau ua tib zoo saib xyuas kev siv cov protein sib txawv: cov proteins ntawm cov nroj tsuag thiab tsiaj keeb kwm tsis tuaj yeem ua ke. Txhua yam ntawm cov tshuaj no kuj yuav tsum muaj kev zom zaub mov sib txawv.
Keeb kwm ntawm kev noj zaub mov cais
Thaum sau cov ntawv qhia zaub mov uas ua tau raws li cov qauv ntawm cov khoom noj sib cais, cov kws ua zaub mov pom zoo kom ua raws qee yam kev cai:
- Tsis txhob muab cov khoom noj hmoov txhuv nplej siab nrog cov zaub mov muaj protein ntau.
- khoom noj rog yuav tsum tsis txhob ua ke nrog cov proteins.
- Protein yuav tsum tsis txhob noj nrog qab zib.
- Mis tsis tuaj yeem ua khub nrog dab tsi.
- txiv hmab txiv ntoo yuav tsum tau noj nyias ntawm ib leeg.
Cov kws tshaj lij tawm tswv yimtsis txhob noj cov khoom qab zib. Ntxiv mus, cov lus qhia no tseem ceeb tsis yog rau cov tib neeg uas ua raws qee txoj hauv kev kom poob phaus, tab sis kuj rau cov neeg uas saib xyuas lawv tus kheej noj qab haus huv. Cov tais diav no tuaj yeem siv los ua khoom noj txom ncauj, tab sis nws yog qhov tsis xav tau ua ke nrog lwm cov khoom.
Kev noj zaub mov raws li kev noj zaub mov sib cais tiv thaiv kev sib sau ntawm cov protein rotting ntawm phab ntsa ntawm lub plab zom mov. Cov khoom decomposition ntawm cov tshuaj no yog carbohydrate dioxide, acetic acid thiab cawv, uas nkag mus rau hauv lub circulatory system, kis thoob plaws hauv lub cev thiab yuav ua tau ntau yam kab mob.
Hloov pauv cov rog hauv lub cev, lub cev siv feem ntau ntawm nws lub zog ntawm kev sib ntaus sib tua rotting protein, uas ua rau muaj ntau phaus ntxiv thiab ua rau muaj kev noj qab haus huv tag nrho. Cov txheej txheem tsis xav tau no tuaj yeem raug tshem tawm los ntawm kev noj zaub mov zoo.
Pom zoo:
Tsev cheese rau noj hmo: cov cai noj zaub mov, cov ntsiab lus calorie, khoom noj muaj txiaj ntsig, zaub mov txawv, khoom noj muaj txiaj ntsig, muaj pes tsawg leeg thiab cov khoom muaj txiaj ntsig ntawm cov khoom
Yuav ua li cas thiaj tau txais kev txaus siab noj zaub mov tiag tiag? Yooj yim heev! Nws yog tsuas yog tsim nyog los ncuav me ntsis tsev cheese nrog ib lub hub ntawm qab txiv hmab txiv ntoo yogurt thiab txaus siab rau txhua txhua spoonful ntawm no qab delicacy. Nws yog ib qho yog tias koj noj cov zaub mov no yooj yim rau pluas tshais, tab sis yuav ua li cas yog tias koj txiav txim siab muaj tsev cheese rau noj hmo? Qhov no yuav cuam tshuam li cas rau koj daim duab? Cov lus nug no yog qhov txaus siab rau ntau tus neeg uas tab tom sim ua raws li tag nrho cov postulates ntawm cov khoom noj kom raug
Dab tsi yog calorie cov ntsiab lus ntawm cov tais diav: cov lus calorie cov ntsiab lus ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom qab zib thiab khoom noj ceev
Khoom noj khoom haus kom zoo yog ua tsis tau yam tsis suav lub zog ntawm cov khoom noj. Piv txwv li, ib tug neeg laus xav tau los ntawm 2000 mus rau 3000 kcal ib hnub twg, nyob ntawm seb nws hom kev ua ub no. Txhawm rau kom tsis txhob dhau qhov kev pom zoo txhua hnub ntawm 2000 kcal thiab yog li tsis nce qhov hnyav, nws raug nquahu kom paub cov ntsiab lus calorie ntawm cov zaub mov. Cov lus calorie ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom noj ceev thiab khoom qab zib tau nthuav tawm hauv peb tsab xov xwm
Ballast tshuaj: nws yog dab tsi? Lub luag haujlwm ntawm cov tshuaj ballast hauv lub cev yog dab tsi? Cov ntsiab lus ntawm cov khoom ballast hauv cov khoom noj
Tsis ntev dhau los, lo lus "ballast substance" tau nkag mus rau hauv kev tshawb fawb. Cov lus no qhia txog cov khoom noj uas tsis tuaj yeem nqus los ntawm tib neeg lub cev. Tau ntev heev, cov kws tshawb fawb txawm pom zoo kom zam cov zaub mov zoo li no, vim tias tsis muaj kev nkag siab los ntawm nws li cas. Tab sis ua tsaug rau ntau txoj kev tshawb fawb, lub ntiaj teb kev tshawb fawb tau paub tias cov khoom siv ballast tsis tsuas yog tsis ua mob, tab sis kuj muaj txiaj ntsig, pab daws teeb meem ntau
Cov vitamins twg hauv cov txiv lws suav thiab lawv cuam tshuam rau kev noj qab haus huv li cas? Cov tshuaj muaj pes tsawg leeg ntawm cov txiv lws suav, cov ntsiab lus calorie, khoom noj muaj txiaj ntsig
Txiv lws suav tsis yog tsuas yog noj qab haus huv thiab qab, tab sis kuj yog cov txiv hmab txiv ntoo noj nrog ntau cov vitamins thiab minerals
Npias tuav hauv Kazan: cov ntsiab lus ntawm cov chaw tsim khoom zoo tshaj plaws, cov lus piav qhia, cov ntawv qhia zaub mov, duab thiab xyuas cov qhua
Npias tuav hauv Kazan muaj qhov chaw so, kev pabcuam sai, cov tais diav qab thiab tshwj xeeb cocktails. Cov neeg ua haujlwm luag ntxhi yeej ib txwm npaj los pab nrog kev xaiv dej haus, noj zaub mov zoo lossis khoom noj txom ncauj rau ib pawg phooj ywg loj
