2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Lo lus "kev noj haus" feem ntau siv rau cov poj niam. Ib daim duab zoo tagnrho yog ib yam uas lawv npaj tau muab lawv cov zaub mov thiab dej qab zib nyiam. Lawv ntshai tshaj cov zaub mov uas muaj carbohydrates.
tib neeg lub cev puas xav tau carbohydrates?
xav tau tiag tiag. Thiab nws yog contraindicated kom tshem tawm tag nrho lawv los ntawm kev noj haus, txij li thaum lawv muab 50% - 60% ntawm tag nrho cov nyiaj ntawm lub zog, uas ua kom lub lag luam ntawm tag nrho cov nruab nrog cev thiab systems ntawm tib neeg lub cev. Tsuas yog noj cov zaub mov carbohydrate ntau dhau tuaj yeem ua rau muaj kev cuam tshuam hauv metabolic thiab ua rau rog dhau.
Carbohydrates: yooj yim thiab complex
Qhov sib txawv tseem ceeb ntawm cov carbohydrates yooj yim thiab nyuaj yog qhov ceev uas lub cev nqus tau lawv. Cov carbohydrates yooj yim tau tawg sai sai, cov carbohydrates yooj yim siv sijhawm ntev dua, nkag mus rau cov hlab ntsha maj mam, tsis txhob nyob twj ywm thiab tshwj xeeb tshaj yog tsis ua mob rau daim duab.
YYuav ua li cas muaj carbohydrates?
Ib yam tseem ceeb heev rau lub cev yog qabzib, uas yog lub hauv paus ntawm lub zog. Tshwj xeeb nwstsim nyog rau lub hlwb. Tias yog vim li cas thaum lub sij hawm mob siab ua hauj lwm nws yog pom zoo kom haus tsaus chocolate. Muaj ntau cov piam thaj hauv txiv tsawb, cherries, raspberries, txiv hmab txiv ntoo, plums, carrots, taub dag thiab zaub qhwv.
- zaub. Cucumbers, txiv lws suav, radishes, lettuce thiab tshiab nceb muaj tsawg dua 5 g ntawm carbohydrates ib 100 g ntawm cov khoom. Nyob rau hauv cabbage, taub dag, zucchini - los ntawm 5g mus rau 10g. Raws li rau qos yaj ywm thiab beets, ib tug yuav tsum tsis txhob overdo nws ntawm no, vim hais tias lawv muaj 11 g - 20 g ntawm cov khoom no. Tib lub sijhawm, qos yaj ywm yog qhov chaw ntawm cov hmoov txhuv nplej siab, uas yog 80% ntawm tag nrho cov carbohydrates tsim nyog.
- Txiv. Qhov tsawg tshaj plaws ntawm carbohydrates nyob rau hauv txiv qaub yog 3 g. Tom ntej no nyob rau hauv ascending kev txiav txim yog txiv kab ntxwv, watermelons, tangerines, apricots, muaj los ntawm 5 g mus rau 10 g. Ntau tshaj 10 g (thiab qhov no yog ib tug siab daim duab) yog txiv apples, grapes, kua txiv hmab txiv ntoo.
- Muaj. Thaum noj zaub mov, nws yog qhov zoo dua los txwv koj tus kheej rau cov khoom noj uas tsis muaj rog. Mis, kefir, qaub cream thiab tsev cheese muaj txog 5 g ntawm carbohydrates. Tab sis nyob rau hauv cov uas muaj suab thaj - lawv muaj txog li 20 g.
- Seafood. Kev noj haus yog seaweed thiab clams. Lawv muaj roj tsawg thiab txog li 3 g ntawm carbohydrates.
- Lwm qhov me me ntawm carbohydrates yog nyob rau hauv cov nqaij thiab cov khoom noj nqaij.
Cov carbohydrates twg tsis txaus ntshai rau daim duab?
Dab tsi muaj ntau cov carbohydrates uas tuaj yeem hu ua "phem"? Cov no yog cov khoom qab zib thiab hmoov nplej (qhov no tsis suav nrog cov qhob cij wholemeal), qab zib. Yog koj siv los haus dej qab zib rau pluas tshaiskas fes nrog ncuav qab zib - tsis muaj cov vitamins nyob rau hauv tag nrho lub cev, tab sis muaj ntau cov carbohydrates sai sai absorbed rau hauv cov ntshav, tab sis qhov kev xav ntawm kev tshaib kev nqhis kuj yuav rov qab los rau koj sai sai. Dab tsi yog "kev noj qab haus huv" carbohydrates? Cov no yog berries, txiv hmab txiv ntoo (tshiab thiab qhuav), mis nyuj, zib mu, nplej. Tsuas yog cov nplej zom tau maj mam thiab tuaj yeem txhawb nqa tib neeg lub zog txhua hnub.
khoom noj muaj txiaj ntsig - daim duab zoo
Yuav kom zoo nkauj, tsis tas yuav tsim txom koj tus kheej nrog kev noj haus. Kev noj zaub mov kom raug yuav pab koj ua kom zoo li qub. Qhov tseem ceeb tshaj plaws yog kom ua raws li qhov teeb meem no kom zoo: txhawm rau kawm seb cov carbohydrates muaj dab tsi, lawv yog dab tsi (teeb meem lossis noj qab haus huv) thiab seb muaj pes tsawg. Muab cov khoom ua noj ua haus thiab improvise hauv chav ua noj. Tom qab ntawd cov zaub mov yuav coj tsis tau cov txiaj ntsig, tab sis kuj txaus siab.
Pom zoo:
Nqaij los yog nqaij npuas: dab tsi noj qab nyob zoo, dab tsi yog tastier, dab tsi yog noj ntau
Peb txhua tus paub los ntawm qib kindergarten tias nqaij tsis yog tsuas yog ib qho ntawm cov khoom noj qab tshaj plaws ntawm lub rooj noj mov, tab sis kuj yog qhov tsim nyog ntawm cov vitamins thiab cov as-ham rau lub cev. Nws tsuas yog ib qho tseem ceeb kom nkag siab meej tias hom nqaij twg yuav tsis ua mob rau kev noj qab haus huv, thiab qhov twg yog qhov zoo dua tsis kam lees tag nrho. Kev sib cav txog seb nws puas noj qab nyob zoo cov nqaij tsuas yog nce lub zog txhua hnub
Dab tsi yog hloov pauv starches thiab peb yuav tsum ntshai lawv?
Tsab ntawv "E" ntawm daim ntawv lo ua rau qee tus neeg ntshai. Yog li ntawd, thaum hnov hais tias cov khoom muaj hloov pauv starches, xws li ib tug buyer yuav tam sim ntawd hloov nws lub siab ntawm kev yuav nws. Nws tsis yog qhov xav tsis thoob, vim tias cov khoom hloov pauv caj ces tseem tsis nkag siab tag nrho, thiab nws tsis paub tias lawv tuaj yeem cuam tshuam dab tsi rau lub cev. Txawm li cas los xij, hloov cov hmoov txhuv nplej siab tsis muaj dab tsi ua nrog GMOs. Yog li ntawd yog dab tsi?
Polyphenols - cov tshuaj no yog dab tsi thiab lawv cov khoom yog dab tsi? Cov khoom uas muaj polyphenols
Tshuaj lom neeg polyphenols muaj cov nyhuv antioxidant. Ntau cov kev tshawb fawb tau ua pov thawj tias lawv muaj txiaj ntsig rau tib neeg lub cev. Phytochemicals tuaj yeem txo qhov kev pheej hmoo ntawm ntau yam kab mob, yog li nws yog ib qho tseem ceeb kom paub tias cov khoom noj twg muaj ntau tshaj ntawm lawv
Dab tsi yog kev siv strawberries rau lub cev thiab dab tsi yog contraindications? Dab tsi vitamins yog nyob rau hauv strawberries
Cov kua txiv pos nphuab yog "tus poj huab tais ntawm lub caij ntuj sov". Nws tsis tshua pom ib tug neeg kiag li indifferent rau nws saj thiab aroma. Strawberries yog cov txiv hmab txiv ntoo nrov tshaj plaws hauv peb lub tebchaws. Nws muaj ntau yam zoo. Dab tsi yog qhov txiaj ntsig ntawm strawberries? Kab lus yuav tham txog qhov zoo ntawm cov txiv hmab txiv ntoo, thiab nws cov contraindications
Katyk: nws yog dab tsi, yuav ua li cas ua noj, dab tsi muaj txiaj ntsig thiab dab tsi tuaj yeem raug mob
Cov khoom noj fermented yog nrov thoob plaws ntiaj teb. Txhua leej txhua tus paub yogurt, kefir, qaub cream los yog fermented ci mis nyuj. Txawm li cas los xij, kuj tseem muaj ntau cov khoom sib txawv - piv txwv li, katyk. Nws yog dab tsi, tsuas yog Asians thiab Bulgarians paub
