Cov khoom muaj carbohydrates: daim ntawv teev npe, piav qhia

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

Cov qauv zam tshiab tshaj plaws hauv kev noj qab haus huv hauv kev noj qab haus huv yog cov khoom noj kom raug. Los ntawm no los txog ntau cov zaub mov txawv, noj zaub mov, cov lus pom zoo uas yog txhawm rau kom tau txais lub cev noj qab haus huv thiab lub cev yuag.

Tau kawg, cov lus qhia tseem ceeb yog qhov tseeb thiab tsim nyog mloog. Tab sis kuj tseem muaj cov uas tuaj yeem ua rau mob hnyav heev.

Cov zaub mov nrov heev, qhov uas nws tau qhia kom tshem tawm cov carbohydrates los ntawm kev noj zaub mov lossis txo lawv cov kev noj. Hauv kab lus no, peb yuav pab koj nkag siab tias nws yog dab tsi, txheeb xyuas cov khoom muaj carbohydrates, txheeb xyuas lawv cov txiaj ntsig lossis kev puas tsuaj.

Functions

Ua ntej koj yuav tsum nkag siab txog kev ua haujlwm ntawm carbohydrates. Qhov no yog ib qho kev ua kom muaj zog thiab kev ua haujlwm. Carbohydrates pab lub cev tsim lub zog, ua tsaug rau nws ua txhua yam haujlwm tseem ceeb. Ntau tus tau pom tias thaum noj zaub mov tsis muaj carbohydrate, lawv hnov mob, nkees sai, tsis muaj zog, kev puas siab puas ntsws txo qis. Nws hloov tawm tias tsis muaj carbohydrates, peb cov haujlwm tseem ceeb yog qhov muaj zog.kev txom nyem.

Kev faib tawm ntawm carbohydrates

Carbohydrates yog: yooj yim, complex thiab fibrous. Cov yooj yim kuj hu ua yooj yim digestible. Nyob rau hauv lub cev, lawv instantly tig mus rau hauv cov suab thaj yooj yim, yog li ua rau nws cov ntsiab lus nyob rau hauv cov ntshav. Tib lub sijhawm, insulin pib tsim, uas ua cov piam thaj rau hauv lub zog. Tab sis xws li ib tug loj npaum li cas ntawm lub zog yog tsis xav tau los ntawm lub cev tam sim ntawd. Vim li no, nws tshaj yog tso rau hauv rog. Yog li ntawd, cov khoom noj uas muaj cov carbohydrates yooj yim yuav tsum tau noj tsawg kawg nkaus tom qab kev ua si lossis kev ntxhov siab hauv lub hlwb kom rov ua kom lub cev muaj zog ntxiv.

Cov carbohydrates yooj yim hu ua qeeb. Ib zaug hauv tib neeg lub cev, lawv tau tawg maj mam, lub zog tsim tau siv maj mam. Hom carbohydrate no tsawg dua yuav ua rau hnyav dhau.

Fibreed yog fiber ntau. Fibers tsis tawg hauv lub cev. Lawv ua hauj lwm rau ib hom kev ntxuav ntawm cov hnyuv, sau tag nrho cov tsis tsim nyog thiab tshuaj lom thiab tshem tawm ntawm lub cev. Fiber yog ib qho txiaj ntsig carbohydrate rau cov hnyuv. Nws txhawb kev tsim cov microflora zoo.

Yooj yim digest

Yooj yim digestible carbohydrates tau muab faib ua ntau hom: disaccharides thiab monosaccharides.

Disaccharides muaj lawv tus kheej pawg:

• Lactose - nws muaj txiaj ntsig zoo rau kev loj hlob ntawm tus menyuam lub cev. Raws li ib tug neeg laus, nws absorbed zuj zus.
• M altose - ib qho loj ntawm nws muaj nyob rau hauv m alt. Nyob rau hauv nws daim ntawv purestcarbohydrate tsis tshua muaj.
• Sucrose - cov tshuaj no tsis muaj nyob hauv qhov xwm txheej. Nws yog tsim los ua ke nyob rau hauv qab zib cane thiab qab zib beets.

Monosaccharides tau muab faib ua pawg hauv qab no:

• Glucose - ua lub luag haujlwm loj hauv kev ua haujlwm ntawm ntau lub cev. Cov tshuaj hormones koom nrog hauv kev tsim cov piam thaj yog insulin. Nws yog tus uas pab cov khoom uas yooj yim digestible hloov mus ua zog.
• Galactose - pom muaj nyob rau hauv cov khoom siv mis nyuj thiab lwm yam dej qab zib. Lub cev tawg ua lactose thiab qabzib.
• Fructose yog qab zib tshaj plaws ntawm cov suab thaj. Nws yog absorbed qeeb dua, yog li nws yog ib feem ntawm kev ua kis las khoom noj khoom haus. Muaj nyob rau hauv cov txiv hmab txiv ntoo ntawm txiv hmab txiv ntoo thiab berries. Ntau dhau ntawm fructose hauv lub cev ua rau cov kab mob metabolic.

Starch thiab glycogen. Nws yog dab tsi? Cov khoom muaj dab tsi?

Slow carbohydrates suav nrog cov hmoov txhuv nplej siab thiab glycogen.

Starch yog qhov tseem ceeb rau kev ua haujlwm ntawm plab hnyuv. Tau txais kev sib cuag nrog fiber ntau. Pom muaj nyob rau hauv cov khoom noj xws li qos yaj ywm, pob kws, taum, taum, lentils, bananas, thiab ntau dua.

Glycogen yog cov piam thaj molecules. Kev tsis muaj peev xwm ua rau qaug zog sai, tsaug zog, tsis muaj zog. Ua ntej kev cob qhia kev ua kis las, nws raug nquahu kom noj qee cov txiv hmab txiv ntoo lossis txiv tsawb txhawm rau txhawm rau ntxiv cov khw muag khoom glycogen thiab ua kom muaj txiaj ntsig zoo.

Khoom noj uas yooj yim digestible carbohydrates

Tam sim no xav txog cov khoommuaj cov carbohydrates. Peb tam sim no yuav sau ib daim ntawv teev cov khoom uas yooj yim. Yooj yim digestible carbohydrates muaj nyob rau hauv cov khoom noj xws li: granulated qab zib, hnub, prunes, raisins, bananas, persimmons, txiv hmab txiv ntoo, zib mu, khoom noj siv mis, poov xab, cereals, dawb wines thiab ntau dua.

Thaum twg yog lub sijhawm zoo noj cov zaub mov no?

Paub cov zaub mov twg muaj cov carbohydrates yuav pab koj kho koj cov zaub mov kom noj qab nyob zoo. Tab sis yog kev siv cov carbohydrates yooj yim tiag tiag txaus ntshai thiab tsim nyog ua rau rog rog? Tsis muaj. Yooj yim digestible carbohydrates yuav tsum tau nkag rau hauv koj cov zaub mov, nws yog qhov zoo dua ua qhov no ua ntej 16.00. Thawj ib nrab hnub, lub cev siv lub zog ntau dua li yav tsaus ntuj. Thaum tsim koj cov ntawv qhia zaub mov, sim tsis txhob suav nrog cov khoom noj uas muaj cov carbohydrates ntau hauv cov pluas noj hmo. Rau yav tsaus ntuj, cov protein thiab fiber ntau yog qhov zoo tagnrho. Tsis tas li ntawd, tom qab kev cob qhia hnyav, kev ua siab ntev lossis kev tawm dag zog lub cev hnyav, koj tuaj yeem noj cov zaub mov uas muaj carbohydrates: txiv tsawb, yogurt, ib txhais tes ntawm txiv ntoo lossis hnub. Tab sis yuav tsum muaj tsawg kawg nkaus ntawm lawv.

Ntau tus neeg paub tias cov zaub mov twg muaj cov carbohydrates, cov npe ntawm cov khoom noj no yuav muab tso ua ke hauv kab lus. Tab sis nws hloov tawm tias qee cov zaub mov, txawm tias lawv muaj carbohydrates, tseem muaj txiaj ntsig zoo. Nyob rau tib lub sijhawm, nws yog qhov zoo dua tsis siv qee qhov thaum sawv ntxov. Rau kev taw qhia hauv ntiaj teb ntawm cov khoom lag luam carbohydrate, cov kws tshaj lij tuaj nrog qhov ntsuas glycemic. Qhov no yog qhov taw qhia uas pab txiav txim siab qhov nce hauv cov ntshav qab zib thaum noj ntau yam khoom noj.

Thaum xav txog cov khoom muaj carbohydrates, nws tsim nyog paub txog lawv qhov ntsuas glycemic. Qhov qhab nia qis dua, qhov khoom siv tau zoo dua.

khoom npe	Glycemic Index Y
Hnub	103
khob cij dawb	101
Muffin Buns	96
qos yaj ywm casserole	95
White Rice	90
Boiled carrots	85
qos yaj ywm mashed	83
Pumpkin	75
Pearl groats	70
pineapple tshiab	66
Beets	65
Yeasted dub bread	65
Raisins	64
Majaroni thiab Cheese	64
Banana	60
Cranberries	47
Basmati	45
Grapes	45
Qub apricots,prunes	40
apple tshiab	35
xov taum	34
Nyob zoo broccoli	16
Mushrooms	15
Zucchini	15

Y Protein thiab carbohydrates hauv zaub mov

Tsis txhob hnov qab tias hauv ntau cov khoom tsis yog cov carbohydrates xwb, tsuas yog cov rog thiab cov proteins xwb. Feem ntau hauv ib chav tsev lawv muaj tag nrho. Cov khoom lag luam tsis muaj carbohydrate ntau: nqaij qaib nqaij, ntses, nqaij nyuj, cheese cheese. Hauv cov zaub mov noj, qhov no yeej tsim nyog xav txog.

Lub rooj qhia zaub mov muaj protein thiab carbohydrates:

khoom npe	YProteins	Nyob zoo Carbohydrates
Muaj	2, 9	4,7
tsev cheese	18, 0	1,5
Ice cream	3,3	6 - 15
Dill	2,5	4,5
	1,7	9, 5
Sorrel	1,5	5, 5

Nrog cov khoom noj kom raug, nws tseem tsim nyog los qhia hauv koj cov zaub movcomplex carbohydrates uas yuav tsis khaws cia rau hauv cov rog, tab sis yuav pab peb lub cev tsim lub zog, yuav pub peb cov leeg, hlwb thiab lwm yam kabmob. Yog tias cov tshuaj no tsis txaus, ces lub cev pib ua haujlwm tsis zoo. Ib tug neeg xav tias nkees, lethargic, tsis muaj zog, metabolism yog cuam tshuam. Qhov no yog fraught nrog ntshav qab zib.

Khoom noj nrog cov carbohydrates nyuaj. Cov npe thiab cov lus piav qhia

Cia peb ua cov npe ntawm cov khoom noj uas muaj cov carbohydrates nyuaj:

1. Txiv lws suav - zoo kawg nkaus ntxuav cov hnyuv thiab cov hlab ntsha ntawm tib neeg lub cev, txo qis qab los noj mov.
2. Grapefruits paub tias yog cov roj hlawv zoo thiab yog cov khoom noj txom ncauj yooj yim thiab nrawm thoob plaws hnub.
3. txiv apples - lawv muaj fiber ntau, uas pab tshem tawm txhua yam tsis tsim nyog ntawm lub cev.
4. Bob nplej zoo dua li cov nplej dawb li niaj zaus ntau txoj hauv kev. Txawm hais tias muaj ntau cov carbohydrates, nws muaj ob peb calories.
5. Taum - muaj tag nrho cov tsim nyog antioxidants, vitamins, folic acid. Pab hauv kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha.
6. Zucchini yog cov khoom lag luam thoob ntiaj teb. Muaj ntau cov tais diav nrog zucchini uas diversify cov zaub mov. Lawv yog nplua nuj nyob rau hauv minerals thiab poov tshuaj. Ua ke zoo nrog cov zaub mov muaj protein ntau.
7. Cauliflower tseem tsis tau txais txiaj ntsig los ntawm ntau tus neeg sawv cev ntawm noob neej. Cov nplua nuj nyob hauv antioxidants uas muaj lub luag haujlwm rau kev noj qab haus huv, hluas thiab kev zoo nkauj.
8. Mushrooms - txawm li cas los xij cov neeg sawv cev ntawm cov khoom yuav nyob hauv cov khoom noj (porcini, nceb, champignons, chanterelles, thiab lwm yam). Tag nrho cov ntawm lawv yog nplua nuj nyob rau hauv cov as-ham thiab zoo kawg nkaus zogkev tiv thaiv.
9. Celery - nplooj thiab cov hauv paus hniav ntawm cov khoom no muaj vitamin K. Nws yog nws uas pab nqus calcium hauv lub cev. Nws kuj muaj cov dej yuav luag. Yog li, nws siv tsis tuaj yeem cuam tshuam qhov hnyav.

Small xaus

Yog li, txhawm rau kom noj zaub mov kom sib npaug, nws yuav tsum suav nrog cov khoom noj uas muaj carbohydrates. Lawv pab tsim lub zog. Lawv kuj pab kev ua haujlwm ntawm ntau lub cev. Cov zaub mov uas muaj carbohydrates ntau yog qhov zoo tshaj plaws noj thaum sawv ntxov lossis tom qab kev tawm dag zog hnyav. Thaum poob phaus, nws tsim nyog noj cov zaub mov noj qab haus huv, ua kom zoo, ces nws yooj yim kom ua tiav qhov xav tau.