Yooj yim digestible carbohydrates: npe, nta

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Ib zaug ntxiv, tib neeg tuaj rau lub ntsiab lus ntawm kev noj haus, xav txog tag nrho cov khoom thiab lawv cov khoom uas cuam tshuam rau tib neeg lub cev. Nyob rau hauv ib qho kev rau siab los tsim rau lawv tus kheej cov khoom noj zoo tagnrho, coj mus rau hauv tus account tus yam ntxwv ntawm tus kheej, lawv kawm ntau lub tswv yim tshiab. Hnub no hauv kab lus no peb yuav tham txog cov carbohydrates yooj yim digestible.

Carbohydrates txawv

Thaum nws los txog rau carbohydrates, nws yuav tsum tau qhia meej tias lawv tau muab faib ua yooj yim thiab nyuaj. Qhov kev faib no yog raws li qhov ceev ntawm kev zom thiab nqus mus rau hauv cov ntshav, qhov sib txawv ntawm cov qauv thiab cov khoom noj muaj txiaj ntsig.

Tsis ntev los no, ntau yam khoom noj uas tsis muaj carb tau txais txiaj ntsig, raws li kev tshem tawm cov carbohydrates yooj yim los ntawm kev noj zaub mov thiab noj cov carbohydrates yooj yim hauv qhov nruab nrab. Yog li ntawd, muaj cov npe thiab cov rooj nrog cov carbohydrates yooj yim, qhov twg cov khoom siv tau raug qhia.

Complex

Ua ntej, cia peb tham txog cov carbohydrates nyuaj, vim lawv feem ntau ua rau muaj lus nug tsawg. Lawv hu ua complexvim lub fact tias lub digestive system yog heev nyuaj rau zom lawv. Yog li, complex carbohydrates yog digested rau lub sij hawm ntev, thaum tsis nce ntshav qab zib. Tsis tas li ntawd, lawv muab ib tug neeg zoo li satiety rau 3-4 teev. Raws li txoj cai, lawv suav nrog fiber ntau, hmoov txhuv nplej siab, glycogen thiab pectin. Yog li lawv tuaj yeem tau txais los ntawm ntau yam khoom noj, zaub thiab cov qhob cij wholemeal.

Cov khoom zoo li no tau pom zoo kom muab tso rau hauv koj cov khoom noj txhua hnub ua ke nrog cov proteins. Tom qab tag nrho, nws muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo, thiab qhov zoo siab tshaj plaws yog tias nws tsis cuam tshuam rau daim duab. Cov khoom noj tsis sib haum xeeb hauv pawg no yog qos yaj ywm thiab pasta. Txawm tias muaj tseeb hais tias lawv raug cais raws li complex carbohydrates, ntau cov zaub mov tseem txwv tsis pub lawv. Vim li cas?

Qhov tseeb yog txoj kev npaj txiav txim siab ntau. Piv txwv li, yog tias koj ua qos yaj ywm hauv lawv cov tawv nqaij thiab noj nrog lwm cov zaub, ces tsis muaj dab tsi phem yuav tshwm sim. Tab sis yog tias koj kib los yog ci hauv qhov cub nrog qee hom roj ntses, ces, ntawm chav kawm, tsis muaj lus nug txog kev poob phaus. Pasta, ntawm qhov tod tes, pom zoo kom ua kom qis me ntsis, ua noj, yog li hais, al dente, thiab tsis txhob ntxiv roj.

Simple

Yuav ua li cas txog carbohydrates yooj yim? Lawv kuj hu ua ceev, yooj yim digestible carbohydrates. Tej yam txawv nrog lawv. Twb tau los ntawm lub npe, peb tuaj yeem hais tias lawv tau zom sai sai thiab tawg, thiab tuaj yeem ua rau cov ntshav qab zib nce ntxiv. Nyob rau tib lub sijhawm, lawv yuav luag tsis saturate lub cev, uas yog vim li cas sai sai tom qabkev siv tej yam zoo li no yeej xav tau kev pab ntxiv. Cov no suav nrog fructose, qabzib, sucrose, m altose thiab lactose. Tag nrho cov saum toj no yog cov suab thaj, uas twb hais txog lawv qhov tsis haum rau ntau yam kev noj haus.

Vim li cas lawv thiaj rog? Qhov tseeb yog tias cov khoom noj uas yooj yim digestible carbohydrates pab txhawb kev nce ntshav qab zib thiab tsim cov tshuaj insulin. Glucose faib thoob plaws hauv lub cev, tab sis yog tias muaj ntau dhau, ces nws mus rau lub cev rog. Qhov no yog li cas, nrog kev noj ntau dhau ntawm cov zaub mov uas yooj yim carbohydrates, tib neeg nce qhov hnyav heev. Yog li, cia peb ua tib zoo saib seb nws yog dab tsi - yooj yim digestible carbohydrates. Hauv qab no yog cov npe ntawm cov khoom uas muaj lawv. Cia peb tham ntau yam ntxiv.

lawv tuav qhov twg?

Raws li peb tau pom lawm, cov carbohydrates ceev suav nrog cov suab thaj: qabzib, sucrose, fructose, lactose thiab m altose. Muaj cov npe ntawm cov khoom noj uas yooj yim digestible carbohydrates. Lawv ib txwm suav nrog ntau yam khoom qab zib, pastries thiab tsuas yog cov khoom lag luam hmoov nplej. Qhov kom muaj nuj nqis txiav txim siab ntau, vim tias cov khoom qab zib, cov piam thaj ntau dua lossis lwm yam qab zib muaj. Thiab qhov no, nyob rau hauv lem, qhia txog ntau tshaj ntawm cov carbohydrates yooj yim.

Tau kawg, nws yuav nyuaj heev los ua kom tiav cov npe khoom noj uas muaj carbohydrates ceev. Tom qab tag nrho, muaj ntau ntawm lawv. Tsis tas li ntawd, xws li daim ntawv teev npe loj yuav tsis yooj yim rau siv. Yog li ntawd, koj tuaj yeem yooj yim coj los ntawm cov khoom qab zib thiab txiav txim siab cov carbohydrates hauv txoj kev no.

Hauv qab no yog lub roojCov khoom noj uas muaj cov carbohydrates yooj yim digestible.

khoom, 100g	Nyob zoo Carbohydrates
Sugar	99g
Nyob zoo	82g
Sweet jam	61g
	Nyob ntawm cov khoom xyaw
Custard	11g
	55g
Cov hmoov nplej dawb cov khoom noj khoom haus	50g
Pancakes	33g
Mis 3.5%	5 g

Yuav ua li cas rau lub cev?

carbohydrates ceev ua dab tsi hauv peb lub cev? Qhov tseeb, nws tseem ceeb heev los saib xyuas cov khoom noj uas yooj yim digestible carbohydrates. Kev tsim txom ntawm lawv yuav ua rau muaj cov rog, tsis yog hauv qab ntawm daim tawv nqaij, tab sis kuj ncaj qha rau hauv lub cev.

Yog li, hauv daim siab, qhov no tuaj yeem ua rau muaj kab mob siab thiab lwm yam teeb meem uas nyuaj heev los kuaj xyuas thaum lub sijhawm pib. Pancreas, qog adrenal, hnyuv, plab kuj tuaj yeem raug kev txom nyem. Cov ntsiab lus calorie siab ntawm cov khoom no tseem tsis tau dhau los ua qhov kev lees paub ntawm saturation. Lawv siv tuaj yeem ua rau lub voj voog tsis zoo. Ua ntej, ib tug neeg noj (thiab ntau npaum li cas), xav tias tag nrho, ces tom qab ib tug heev luv luvib lub sij hawm ntawm kev tshaib kev nqhis tshwm thiab lub cev yuav tsum tau supplementation.

Nws kuj yog qhov txaus ntshai uas cov khoom qab zib muaj ntau yam ntxiv, thiab tom qab ntawd nws nyuaj heev rau kev tsis lees paub koj tus kheej, txawm tias qhov kev xav ntawm kev tshaib kev nqhis. Hmoov tsis zoo, yooj yim digestible carbohydrates tsis nqa ib qho txiaj ntsig tshwj xeeb rau lub cev. Lawv qhov ntxiv tsuas yog ceev ceev saturation, uas yog qhov yooj yim heev nyob rau hauv txhua qhov xwm txheej hnyav thaum koj xav tau kom rov ua kom koj lub zog sai sai.

YGlycemic Performance index yog peb tus phooj ywg

Yog tias, yog vim li cas, koj txiav txim siab tswj kev noj cov carbohydrates yooj yim, ces koj yuav tsum kawm txog lub tswvyim xws li "glycemic Performance index" (GI). Nws qhia ntau npaum li cas cov khoom tshwj xeeb yuav ua rau dhia hauv cov ntshav qab zib. Qhov siab dua qhov glycemic Performance index ntawm cov khoom, cov carbohydrates ceev dua - cov suab thaj ntuj - nyob hauv nws. Yog li, cov khoom zoo li no tuaj yeem ua rau lub cev rog, uas tsis zoo.

GI ntawm qab zib nws tus kheej yog 100 units. Tab sis muaj cov khoom noj uas muaj qhov ntsuas glycemic siab dua li qhov ntsuas no, xws li cov pob kws qab zib, cov qos yaj ywm boiled los yog ci. Cov zaub mov uas tsis muaj glycemic Performance index yog qhov koj xav tau rau cov neeg uas tsis kam noj cov carbohydrates yooj yim. Tom qab tag nrho, qhov qis GI, cov suab thaj tsawg.

Lawv noj nrog dab tsi?

txhawm rau pib tswj kev muaj cov carbohydrates ceev hauv koj cov zaub mov, nws raug nquahu kom tso cov khoom qab zib thiab pastries, feem ntau, txo qis.noj cov khoom los ntawm cov npe ntawm cov carbohydrates yooj yim digestible. Tab sis ib ntus koj tuaj yeem dilute cov zaub mov nrog ntau yam txiv hmab txiv ntoo thiab berries, cereals. Txawm tias ob peb khoom qab zib ib hnub yuav tsis ua mob rau daim duab. Tom qab tag nrho, yog tias txhua tus paub qhov ntsuas, koj tuaj yeem noj cov khoom qab zib thiab poob phaus tib lub sijhawm.

Yuav ua li cas txo lawv cov kev noj?

Nws nyob hauv lub hwj chim ntawm txhua tus neeg los pab nws lub cev. Txo kev noj cov zaub mov uas yooj yim digestible carbohydrates yuav pab lub cev ntxuav nws tus kheej ntawm ntau dhau, muab tso rau hauv nws tus kheej. Qhov no yog qhov khoom noj kom zoo tuaj yeem pab tau. Tau kawg, tsis muaj qhov no ua tau yam tsis muaj kev txwv.

Ua ntej, nws yuav tsum txo qis kev noj cov khoom qab zib thiab hmoov txhuv nplej siab, nrog rau kib, haus luam yeeb thiab rog dhau - lub cev yuav ua tsaug rau qhov no. Zaub thiab txiv hmab txiv ntoo raug pom zoo kom noj tshiab thaum twg los tau, thiab cov khoom seem yuav tsum tau boiled los yog steamed, ci.

Hloov cov carbohydrates ceev, koj tuaj yeem them nyiaj rau cov proteins thiab cov rog noj qab haus huv uas muaj nyob hauv cov txiv ntoo thiab cov noob, kua mis. Koj tuaj yeem sim kho me ntsis lub sij hawm noj mov thiab qhov ntau thiab tsawg, ua kom cov zaub mov thiab txo cov khoom noj. Tau kawg, kev ua si yuav tsis yog superfluous, tsawg kawg yog kev tawm dag zog thiab taug kev txhua hnub. Tag nrho cov no ua ke yuav pab lub cev kom normalize nws cov hauj lwm, thiab ib tug zoo nyiaj ntxiv yuav poob phaus thiab lub cev tone.

Thiab nrog ntshav qab zib?

Kev ntsuas glycemic Performance index ntawm cov zaub mov thiab lawv cov ntsiab lus carbohydrates yooj yim yog qhov tseem ceeb heev rau cov neeg mob ntshav qab zib. Kab lus dhau loskuj tseem yuav pab tau lawv. Tom qab tag nrho, tsis suav nrog cov khoom uas yooj yim digestible carbohydrates tsuas yog tsim nyog rau lawv. Tib lub sijhawm, peb tuaj yeem tham tsis yog khoom qab zib thiab pastries.

Qhov tseeb yog muaj zaub uas tuaj yeem ua rau cov neeg muaj ntshav qab zib siab. Cov no suav nrog qos yaj ywm thiab carrots, uas muaj cov hmoov txhuv nplej siab heev, yog li lawv raug pom zoo kom tshem tawm ntawm cov ntawv qhia txhua hnub thiab noj tsawg heev.

Los ntawm boiled beets yuav tsum tau muab tso tseg, vim hais tias nws ua rau ib tug ntse dhia nyob rau hauv cov ntshav qab zib, uas yog heev txaus ntshai rau cov ntshav qab zib. Tau kawg, qee zaum zaub, txiv hmab txiv ntoo, thiab khoom qab zib tuaj yeem tso cai, tab sis tsis tshua muaj thiab me me, xws li hauv daim ntawv ntawm kev zam. Kev tswj tus kheej yog qhov tseem ceeb tshaj plaws thaum ua raws li kev noj haus.

rau ncaws pob

Qhov tseeb: cov carbohydrates ceev, uas tsis zoo rau daim duab, tuaj yeem ua tau zoo rau kev cob qhia. Nws suab me ntsis paradoxical, tab sis 20-30 g ntawm carbohydrates ceev ib nrab ib teev ua ntej kev tawm dag zog tuaj yeem pab ua kom muaj kev ua tau zoo, uas yuav cuam tshuam zoo rau cov txiaj ntsig ntawm kev cob qhia lub zog.

Ua tsaug rau cov carbohydrates, cov leeg zoo li saturated nrog lub zog, thiab cov txiaj ntsig ntawm kev tawm dag zog nce ntxiv. Tsis tas li ntawd, cov neeg khiav dej num feem ntau siv cov khoom ntawm cov carbohydrates yooj yim, uas tuaj yeem ua rau lub cev sai sai. Yog li ntawd, cov neeg khiav dej num marathon thiab skyrunners yeej ib txwm noj khoom txom ncauj ntawm txiv ntoo thiab txiv hmab txiv ntoo qhuav, haus dej haus cola thiab isotonic dej qab zib thaum nyob deb.

Tsuas yog ib yam - lub neej hack no tsis haum rau cov neeg uas tab tom sim poob phaus los ntawm kev cob qhia. Tom qab tag nrhonws tseem qab zib. Yog li kev poob phaus yuav tsum tso tseg tsis yog khoom qab zib xwb, tab sis kuj muaj qee cov dej qab zib tonic nrog cov ntsiab lus qab zib.

Carbohydrates thiab kev zoo siab

Ntau tus neeg zam cov ntawv no thiab kawm txog kev puas tsuaj ntawm cov khoom qab zib, vim lawv suav tias nws tsis tseem ceeb, tsis tseem ceeb. Tsis ntev los no, muaj ntau qhov kev quav yeeb quav tshuaj, nrog rau tus cwj pwm ntawm feem ntau noj cov khoom qab zib, khoom noj qab zib, noj ntau dhau thiab tsis saib dab tsi nkag mus rau hauv koj lub qhov ncauj - tsuav nws qab qab zoo.

Tau kawg, thaum qhov no tshwm sim ntau zaus, tsis muaj dab tsi tsis ncaj ncees lawm. Cov piam thaj tiag tiag pab txhawb kom muaj zog thiab lub zog, txhim kho lub hlwb ua haujlwm, thiab tsim cov tshuaj hormones kev zoo siab. Nws tsuas yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov nyhuv no yog luv luv. Lwm teev yuav dhau mus, thiab tag nrho cov kev xav no yuav ploj mus.

Qhov teeb meem yog qhov qab zib ntxiv. Qee zaum tib neeg tuaj yeem ntsib qhov kev puas tsuaj tiag tiag thaum lawv tsis kam. Yog li nws tsim nyog kawm tswj peb tus kheej thiab peb lub siab nyiam kom qab zib tsis dhau peb, kawm nrhiav kev zoo siab thiab kev xav zoo hauv lwm yam.

Tam sim no koj paub txhua yam ntawm cov carbohydrates yooj yim digestible. Qhov tseem ceeb yog siv qhov kev paub no kom raug.