Yooj yim thiab nyuaj carbohydrates: Dab tsi yog qhov txawv, cov npe khoom noj

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

Carbohydrates yog cov as-ham uas koj lub cev xav tau kom ua haujlwm zoo. Lawv txhawb peb. Txawm li cas los xij, thaum noj cov khoom no nrog zaub mov, peb tsis tas xav txog qhov no yuav cuam tshuam rau peb lub cev li cas. Qhov tseeb yog tias muaj cov carbohydrates yooj yim thiab nyuaj uas tuaj yeem cuam tshuam peb lub cev sib txawv.

Vim li cas ib tug neeg xav tau carbohydrates

Cov khoom noj no muab lub zog rau tib neeg lub cev. Lawv qhov tsis muaj peev xwm tsis tsuas yog ua rau txo qis hauv qhov tseem ceeb, tab sis kuj ua rau muaj kev poob qis hauv lub zog thiab kev tiv thaiv kab mob, kev nyuaj siab, tsis muaj zog, qaug zog thiab qaug zog.

Carbohydrates yog qhov tseem ceeb rau kev ua haujlwm ntawm lub hlwb. Lawv yog cov khoom siv hauv tsev rau kev tsim cov tshuaj, suav nrog immunoglobulins. Txawm li cas los xij, kev noj zaub mov yooj yim thiab nyuaj carbohydrates, uas tsis muaj sijhawm los siv los ntawm lub cev, ua rau kom nce cov roj cholesterol thiab lawv cov kev hloov pauv mus rau hauv cov rog.

YNtau yam ntawm carbohydrates

Txhua yam khoom noj tseem ceeb uas peb tau txais yog absorbed sib txawv hauv tib neeg lub cev. Ib yam li ntawd, cov carbohydrates tau muab faib ua nrawm (yooj yim) thiab qeeb (txhob) raws li txoj kev sib cais.

thawj pab pawg suav nrog monosaccharides thiab disaccharides. Lub hauv paus ntawm cov khoom no yog qabzib thiab fructose. Lawv muaj cov qauv sib dua, yog li lawv tau yooj yim nqus los ntawm lub cev.

Cov carbohydrates yooj yim yog polysaccharides. Kev tawg ntawm complex carbohydrates qeeb, uas yog vim li cas qee zaum lawv hu ua li ntawd. Lawv feem ntau muaj cov hmoov txhuv nplej siab, glycogen, fiber ntau thiab cellulose. Tom qab noj zaub mov uas muaj cov ntsiab lus no, qhov kev xav ntawm satiety tseem nyob ntev.

Cov carbohydrates twg yog qhov nyuaj thiab uas yooj yim

Cov carbohydrates nyuaj yog cov saw hlau ntev molecular uas tsis muaj sijhawm los zom cov piam thaj. Kev nqus ntawm cov tshuaj no tsis yog nrog kev nce hauv cov ntshav qab zib thiab tsis ua rau tshaib plab rau 3-4 teev.

Cov khoom noj uas muaj cov carbohydrates yooj yim yog cov khoom noj uas tsis tau ua tiav, feem ntau cov zaub thiab qhob cij ua los ntawm cov hmoov nplej tag nrho. Cov khoom zoo li no yuav tsum muaj nyob rau hauv cov zaub mov txhua hnub ntawm txhua tus neeg: thaum sawv ntxov - cereals, noj su - zaub xam lav los yog ib sab phaj ntawm cereals, thaum yav tsaus ntuj - stewed los yog ci zaub. Nyob rau tib lub sijhawm, ib tus yuav tsum tsis txhob hnov qab txog qhov yuav tsum muaj cov khoom noj protein.

Cov carbohydrates yooj yim yog cov khoom noj uas yooj yim thiab zom sai, thiab txij li lawvUa los ntawm cov piam thaj, lub cev cov suab thaj nce. Cov txheej txheem ntawm kev sib cais pib twb nyob rau hauv lub qhov ncauj, nyob rau hauv qhov kev txiav txim ntawm qaub ncaug enzymes. Yog li ntawd, lus hauv 30-40 feeb koj yuav rov xav ua kom koj tus kheej tshiab. Cov carbohydrates yooj yim muaj nyob rau hauv cov khoom noj qab zib, zib ntab, cov khoom ci thiab cov khoom qab zib ua los ntawm cov hmoov nplej dawb, cov khoom noj siv mis, txiv hmab txiv ntoo thiab qee yam zaub.

Fruit secret

Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav tuaj yeem mob siab rau ib lub ntsiab lus. Raws li koj paub, lawv muaj ntau ntau ntawm fructose. Tab sis tom qab tag nrho, fructose yog lub hauv paus ntawm cov carbohydrates ceev, yog li cov lus nug tshwm sim los ntawm seb peb lub cev xav tau lawv li cas. Undoubtedly! Qhov tseeb yog tias niam xwm ua ke yooj yim thiab nyuaj carbohydrates hauv cov txiv hmab txiv ntoo no.

Ntxiv rau fructose, lawv muaj cov fiber ntau thiab pectins, nrog rau cov vitamins thiab minerals, uas koj tsis tuaj yeem tsis lees paub kiag li. Cov fiber ntau tsis tso cai rau cov carbohydrates yooj yim kom nqus tau tag nrho. Yog li ntawd, nws yog txaus kom txo tau cov txiv hmab txiv ntoo qab zib mus rau 200 grams, thiab qhuav txiv hmab txiv ntoo mus rau 50 grams ib hnub twg, thiaj li nyob rau hauv thiaj li yuav tswj tau ib tug zoo tshuav nyiaj li cas nyob rau hauv lub cev thiab tsis nce ntau tshaj qhov hnyav.

khoom noj dag: qos yaj ywm thiab pasta

Qos yaj ywm thiab pasta tseem ua rau muaj kev sib cav ntawm kev poob phaus. Nws yog paub tias qos yaj ywm yog ib tug loj npaum li cas ntawm starch, thiab pasta yog ua los ntawm refined hmoov. Txawm li cas los xij, kev coj tus cwj pwm ntawm cov khoom no hauv tib neeg lub cev qee zaum tsis pom tseeb qhov tshwj xeeb ntawm cov carbohydrates uas ua rau lawv muaj pes tsawg leeg. Thiab tseem, dab tsiPuas yog cov carbs hauv qos yaj ywm complex lossis yooj yim? Thiab yog vim li cas tsis pasta ib txwm ua rau koj nce phaus?

Nws hloov tawm tias lub ntsiab lus yog nyob rau hauv txoj kev npaj thiab hom kev nthuav qhia ntawm cov khoom no. Yog li, piv txwv li, ci los yog boiled qos yaj ywm nyob rau hauv lawv cov tawv nqaij yuav tsis ua mob, thaum kib los yog mashed qos yaj ywm muaj peev xwm cuam tshuam cov tsos ntawm ntxiv centimeters nyob rau hauv lub duav rov sauv cheeb tsam. Tib yam mus rau pasta. Kev sib xyaw ua ke nrog butter lossis fatty cutlet yuav tsis ua rau lawv noj qab haus huv, tab sis ntxiv cov nqaij noj los yog cov cheeses tsawg rau lawv yuav ua rau lub cev zoo li qub.

Glycemic Performance index yog dab tsi

Glycemic Performance index (GI) - tus nqi ntawm kev tawg ntawm carbohydrates muaj nyob rau hauv ib qho khoom noj rau kev tsim cov piam thaj. Cov ntsuas no tau sau tseg hauv cov lus tshwj xeeb ntawm cov carbohydrates yooj yim thiab nyuaj, uas yog qhov tseem ceeb rau cov tib neeg uas muaj ntshav qab zib. Nws yog ib qho tseem ceeb heev rau lawv kom khaws cov ntaub ntawv ntawm carbohydrates uas ua rau muaj kev hloov pauv hauv qib hemoglobin.

Txawm li cas los xij, niaj hnub no, thaum kos cov khoom noj kom raug, cov ntaub ntawv no tau siv dav los ntawm cov neeg noj qab haus huv. Nws paub tias cov khoom uas muaj cov carbohydrates yooj yim thiab complex muaj cov nqi sib txawv. Qhov qis GI, cov zaub mov yuav nqus tau qeeb, uas txhais tau tias cov zaub mov zoo li no yuav zoo rau kev noj qab haus huv thiab daim duab.

Raws li cov lus no, GI qis yog mus txog 39, nruab nrab yog los ntawm 40 txog 70, thiab txhua yam saum toj no suav tias yog siab GI. Cov zaub mov uas muaj qhov ntsuas glycemic tsawg tuaj yeem noj yam tsis muaj kev txwv. Khoom noj khoom haus ntsig txognruab nrab GI pawg, yuav tsum tau noj nyob rau hauv moderation. Cov zaub mov uas glycemic Performance index siab, nws yog qhov zoo dua los txwv lossis tshem tawm tag nrho.

YGI hauv cov zaub mov

Txoj kev raws li kev suav ntawm glycemic Performance index muaj ntau qhov zoo. Tib neeg, raws li cov ntaub ntawv no thiab kev nkag siab txog dab tsi yog cov carbohydrates nyuaj thiab qhov yooj yim, ua rau lawv cov khoom noj raws li txoj cai ntawm kev noj haus kom zoo. Nyob rau tib lub sijhawm, kev ua haujlwm ntawm txhua lub cev lub cev raug kho, thiab cov txheej txheem metabolic tau nrawm dua. Qhov teeb meem tseem ceeb hauv kev ua raws li cov zaub mov no yog kev ua raws li cov lus tshwj xeeb.

Txawm li cas los xij, txawm tias ntawm no, qee qhov contraindications rau kev noj qab haus huv tuaj yeem ua tau. Yog li ntawd, ua ntej hloov mus rau qhov kev pom zoo no, nws yuav tsum tau sab laj nrog kws kho mob.

Yooj yim thiab nyuaj carbohydrates: ib daim ntawv teev cov khoom noj uas peb xav tau thiab tsis xav tau

Muaj tseeb tias hauv ntau cov zaub mov kom poob phaus nws pom zoo kom txo cov carbohydrates noj, ntau tus tau hnov. Raws li twb tau hais lawm, ceev ceev carbohydrates ua phem rau daim duab, uas yog, cov tshuaj uas lub cev ua sai sai, tig mus rau hauv qabzib, thiab ces mus rau hauv lub cev rog. Lawv raug txo qis rau cov rooj tshwj xeeb ntawm cov carbohydrates yooj yim thiab nyuaj, kom txhua tus tuaj yeem xaiv qee yam khoom noj rau lawv tus kheej. Rau kev yooj yim ntawm kev siv, ntawm no yog ib qho piv txwv nyob rau hauv daim ntawv teev cov khoom:

Khoom noj muaj carbohydrates ceev	Cov khoom noj uas muaj cov carbohydrates qeeb
Regular sugar
	khob cij tag nrho
Qee cov txiv hmab txiv ntoo (txiv tsawb, txiv hmab txiv ntoo, txiv ntoo, txiv tsawb, persimmon)	txiv hmab txiv ntoo qab zib (txiv apples, txiv duaj, kiwi, thiab lwm yam)
Qee zaub qab zib	zaub ntsuab
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.	Nuts
Sweet juices and sodas	Txiv txiv hmab txiv ntoo thiab zaub kua txiv
Ice cream	tsev cheese, ntuj yogurt

Txoj Cai Noj Qab Haus Huv

Yog tias cov kauj ruam kawg hauv kev suav nyiaj carbohydrates yog qhov poob phaus, nrog rau kev tiv thaiv ntshav qab zib thiab kab mob plawv, ces koj tuaj yeem siv txoj hauv kev thoob ntiaj teb tau npaj los ntawm Fab Kis tus kws kho mob Montignac. Nws muaj ob theem: qhov hnyav txo mus rau qee tus nqi thiab kev sib sau ua ke ntawm qhov tshwm sim.

Txhawm rau ua tiav cov txiaj ntsig xav tau, kev noj zaub mov carbohydrate yuav tsum tsawg li sai tau. Yog li ntawd, nyob rau hauv thawj theem, nws raug nquahu kom noj dab tsi belongs rau complex carbohydrates, piv txwv li cov khoom noj uas muaj GI tsawg. Qhov no yuav pab koj poob phaus.

theem thib ob ntawm kev noj zaub mov Montignac yog cov txheej txheem ntawm qhov hnyav. Ntawm no cov zaub mov yuav ua tau me ntsis dav. Txawm li cas los xij, kev txwv rau cov khoom noj uas muaj carbohydrates tseem nyob.

noj tshais, pluas su thiab noj hmo yog lub hauv paus ntawm kev noj qab haus huv

Raws li cov lus pom zoo ntawm tus kws sau ntawv Fabkis txoj kev, nws yog ib qho tseem ceeb uas yuav tau pib koj hnub zoo. Complex carbohydrates rau pluas tshais yog lub ntsiab ntawm kev noj qab haus huv. Thawj pluas tshais yuav tsum muaj cereals, txiv hmab txiv ntoo, cov khoom noj muaj roj tsawg - tag nrho cov no tshem tawm cov kev xav ntawm kev tshaib kev nqhis ntev thiab normalizes cov txheej txheem digestive. Noj tshais thib ob (khoom noj txom ncauj) yuav tsum muaj cov khoom xyaw protein.

Rau noj su, koj yuav tsum noj zaub mov tsis rog dhau, suav nrog cov protein thiab lipids. Nws tuaj yeem yog: zaub kua zaub, ntses thiab nqaij qaib nqaij, qe. Cov zaub mov yuav tsum tsis txhob muaj cov hnyuv ntxwm, cov kaus poom zaub mov thiab cov khoom ua tiav. Nws raug nquahu kom suav nrog cov zaub hmo ntuj, legumes thiab zaub ntsuab hauv cov ntawv qhia txhua hnub.

noj hmo yuav tsum kaj. Nws yuav muaj cov protein thiab carbohydrates, tab sis nws yuav tsum tau noj ua ntej 7 teev tsaus ntuj.

Nyob rau hauv Montignac noj zaub mov, muaj tag nrho cov tswv yim ntawm ntau yam khoom noj khoom haus nrog kev hloov pauv hauv kev noj haus. Ntawm no, ib tug neeg tsis muaj kev txwv hnyav thiab tib lub sijhawm poob phaus hauv 1-3 lub hlis. Ntau tus neeg tseem txhawb nqa cov txheej txheem no rau lub neej thiab siv cov npe ntawm cov khoom lag luam (cov carbohydrates yooj yim thiab nyuaj) pom zoo los ntawm tus kws kho mob nto moo hauv ntiaj teb los sau cov ntawv qhia txhua hnub.

Nyob zoo

Kev noj zaub mov raws li kev suav cov carbohydrates hauv cov zaub mov noj, muaj ntau. Lawv xav tau kev sib haum xeeb tas li nrog cov ntxhuav tsim, thiab qhov no tsis yog ib txwm yooj yim. Kom yooj yim rau txoj kev no,Tsis txhob tsis meej pem hauv qhov ntsuas thiab tsis txhob tso koj cov tais diav uas koj nyiam tib lub sijhawm, koj tuaj yeem siv qee cov lus qhia los ntawm kws noj zaub mov:

• Yuav luag txhua cov qoob loo zaub muaj txiaj ntsig heev. Lawv tuaj yeem noj hauv qhov txwv tsis pub muaj, nyiam dua nyoos lossis ci.
• Txiv hmab txiv ntoo, zoo li zaub, tuaj yeem noj tsis txwv. Txiv tsawb, persimmons, grapes, watermelons thiab melons yuav yog ib qho kev zam rau qhov no.
• qos yaj ywm yog ib yam khoom uas yuav tsum tau saib xyuas tshwj xeeb. Qhov zoo tshaj plaws kev xaiv rau nws siv yog boiled nyob rau hauv uniform thiab txias. Cov qos yaj ywm ci tseem muaj qhov tsawg kawg nkaus ntawm carbohydrates thiab muaj txiaj ntsig zoo rau lub cev.
• Pasta yuav tsis ua mob rau lub cev yog ua los ntawm cov nplej durum. Koj tuaj yeem siv nws yam tsis muaj teeb meem rau daim duab, tab sis tsuas yog nyob rau hauv qhov txwv.
• Dawb polished mov tsis pom zoo. Nws yog qhov zoo dua los hloov nws nrog xim av thiab xim av ntau yam.
• Cov khob cij siv hauv kev noj zaub mov yuav tsum tsuas yog cov nplej, bran lossis wholemeal hmoov.
• Cov nqaij noj, ntses, cov khoom noj muaj roj tsawg yuav tsum muaj nyob hauv cov khoom noj. Txawm li cas los xij, cov zaub mov muaj protein yuav tsum tsis txhob muaj qhov tseem ceeb.

Koj tsis tuaj yeem xav txog cov carbohydrates yooj yim ua qhov phem kiag li. Lawv nce qib ntawm cov piam thaj hauv cov ntshav tsuas yog nce hauv cov cai pom zoo. Ib me ntsis qab zib yuav tsis mob yog noj nyob rau hauv moderation. Nws yog qhov zoo tshaj los muab cov khoom noj glycemic siab nrog cov glycemic qis, ces cov suab thaj yuav nce qeeb.

In xaus

Qhov sib txawv ntawm cov carbohydrates yooj yim thiab complex yog pom tseeb. Txawm li cas los xij, nws yog qhov ceev ceev uas ua rau muaj kev txaus siab tiag tiag thiab txaus siab, yog li nws yog qhov nyuaj heev kom tshem tawm lawv los ntawm koj cov khoom noj. Cov phaus ntxiv yuav tsis muab tso rau hauv qhov teeb meem yog tias qhov sib piv tau khaws cia hauv cov ntawv qhia txhua hnub: 90% cov carbohydrates yooj yim + 10% yooj yim. Thiab nco ntsoov tias tsuas yog carbohydrates ceev nrog cov rog tuaj yeem ua phem dua li cov carbohydrates ceev, tab sis qhov no yog qhov teeb meem cais.