2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07
Khoom qab zib muaj teeb meem. Peb tau hnov qhov no thaum yau, thiab qhov postulate no tau nkag mus rau hauv lub siab ntawm ntau tus neeg. Txawm li cas los xij, hauv khw muag khoom, tag nrho cov chaw haujlwm tau tshwj tseg rau cov khoom qab zib. Thiab tib neeg tab tom yuav lawv. Qee zaum hauv qhov ntau. Thiab nws puas tuaj yeem txwv koj tus kheej rau ib qho khoom qab zib ib hnub yog tias koj tsis yog kis las lossis tus qauv super raug yuam kom ua raws li kev noj haus?
Qab zib yog qab, tab sis qab zib yog carbohydrate. Qhov no tsim nyog nco ntsoov. Thiab tam sim no peb yuav kawm txog qhov teeb meem piam thaj li cas, siv nws li cas thiab cov ntsiab lus calorie ntawm cov suab thaj yooj yim granulated yog dab tsi.
qab zib yog dab tsi?
Qhov no yog cov khoom siv crystalline muab tau los ntawm qab zib beet lossis qab zib pas nrig. Lub saj ntawm ob hom suab thaj txawv, lawv cov tsos. Nws yog ntseeg hais tias cane yog tsawg caloric. Cov piam thaj li niaj zaus thiab cane qab zib yog dab tsi? Carbohydrate, los ntawm thiab loj. Yog hais tias peb saib cov muaj pes tsawg leeg ntawm txhua tus neeg nyiam cov khoom siv crystalline, peb yuav pom tias tsis muaj cov rog thiab cov proteins hauv nws. Qee cov carbohydrates hauv cov khoom xyaw.
Kev mob ntshav qab zib
Nws paub tias qab zib yog carbohydrate. Ib yam li hais txog nws qhov kev puas tsuaj. Tab sis yog qab zib phem li nws tau tsim tawm?
Cia peb paub tias dab tsi phem? Ua ntej ntawm tag nrho cov, nyob rau hauv "overdose". Yog tias koj muab tsib diav xuab zeb rau hauv koj cov tshuaj yej, noj nrog ib daim ncuav mog qab zib, thiab noj buns thiab ice cream rau pluas su, nws yog qhov tseeb tias qhov no yog qhov teeb meem. Kev tswj tsis tau ntawm cov khoom no ua rau muaj ntshav qab zib. Yog tias tus neeg mob ntshav qab zib pib noj cov khoom qab zib yam tsis tau hais txog kev noj zaub mov, qhov tshwm sim tuaj yeem ua rau mob hnyav.
Ntxiv rau ntshav qab zib, qab zib tuaj yeem ua rau pom cov cholesterol plaques ntawm phab ntsa ntawm cov hlab ntsha. Kev tsis haum tshuaj nrog nws cov kev noj ntau dhau tsis suav nrog. Tsis txhob hais tias qab zib yog ib qho yooj yim carbohydrate. Thiab cov carbohydrates yooj yim tau zom sai sai thiab ua rog. Cas kuv tsis zoo siab qhov poob qhov zoo nkauj vim kuv tus kheej tsis noj mov…
Nyob zoo
Dab tsi yog cov ntsiab lus calorie thiab cov txiaj ntsig zoo ntawm granulated qab zib? Ua ntej, cia peb teb cov lus nug calorie. 100 grams ntawm cov khoom muaj 398 kcal. Cov txiaj ntsig ntawm qab zib yog dab tsi, yog tias muaj?
Muaj, thiab ntau. Cia peb pib nrog qhov tseeb tias cov piam thaj muaj cov piam thaj, uas yog qhov tsim nyog rau kev ua haujlwm ntawm lub cev. Nws txawm khaws glycogen hauv daim siab, uas ua rau lub hlwb saturates thaum peb pw.
Yog tias tsis noj cov piam thaj hauv lub cev, lub txiav txiav tsis tsim cov tshuaj insulin. Qhov no yog fraught nrog rau txim.
Muaj ib yam hu ua "hormone of happy" - serotonin. ThiabNws tso tawm nyob ntawm qib ntawm cov piam thaj hauv lub cev. Glucose tso tseg - serotonin tsis tso tawm. Thiab qhov no txhais tau hais tias kev nyuaj siab thiab kev chim siab yuav dhau los ua kev ntseeg siab ntawm tus neeg uas tsis haus qab zib ib txwm.
Nws tau raug pov thawj tias ib daim ntawm cov suab thaj ua kom zoo txaus los txhawb koj lub siab. Nws tsis yog qhov xwm txheej uas lawv pom zoo noj ib yam khoom qab zib thaum kev nyuaj siab thiab kev poob siab yog khob qhov rooj.
Carb cov ntsiab lus hauv luv
Muaj pes tsawg carbs hauv qab zib? 100 grams ntawm cov khoom no muaj yuav luag 100 grams carbohydrates. Kom meej meej, 99.98%.
YPuas yooj yim carbohydrates tsis zoo?
Puas qab zib muaj carbohydrates? Raws li peb pom, sib nrug ntawm lawv, tsis muaj dab tsi muaj nyob rau hauv cov suab thaj ntshiab. Tab sis vim li cas cov carbohydrates yooj yim tsis zoo? Lawv kuj tau nqus sai sai thiab pab txo kev ntxhov siab.
Qhov ntawd yog txhua yam zoo thiab zoo, yooj yim carbs yeej pab txo qis kev chim siab thiab kev ntxhov siab. Qhov peb twb tham txog saum toj no lawm. Tab sis lawv, ntxiv rau, sai sai absorbed los ntawm lub cev. Qhov no ua rau muaj kev tso tawm tseem ceeb ntawm insulin. Insulin, nyob rau hauv lem, pab txo cov ntshav qab zib thiab tig mus rau hauv rog. Qab zib poob, ib tug neeg xav khoom qab zib dua. Nws noj yam nws xav tau, thiab txhua yam rov ua dua. Nws hloov tawm lub voj voog phem uas ua rau muaj kev rog rog, teeb meem nrog lub plawv thiab cov hlab ntsha, thiab qhov tseem ceeb tshaj - rau ntshav qab zib.
Cov carbohydrates yooj yim yog cov suab thaj, feem ntau. Lawv muaj calorie ntau ntau thiab ntau ntau tawm tsam lub cev.
Nws yooj yimcarbs
Yuav kom paub meej tias cov carbohydrates yooj yim yog dab tsi, peb tau npaj ib lub rooj. Nyob rau hauv lub rooj, ib daim ntawv teev cov khoom - "carbohydrates", uas yog deb ntawm tsis muaj teeb meem li lawv zoo li.
| khoom npe | ntau npaum li cas noj |
| Rare. Qhov tshwj xeeb yog nplej qhob cij croutons hauv me me | |
| dej qab zib | Tsis suav tag nrho. Lawv tsis muab ib qho txiaj ntsig. Muaj ib qho qab zib thiab dyes |
| Sweets, jams, preserves | Peb mus rau plaub zaug hauv ib lub lis piam, tsawg heev |
| Ice cream | Rare. Ntawm lub zog - ob zaug ib hlis. Ice cream yog ib qho ntawm cov khoom noj muaj calorie yooj yim carbohydrate |
| Sweet fruit | Txiv hmab txiv ntoo yog qhov zoo rau lub cev. Tab sis nyob ntawm cov ntsiab lus qab zib hauv lawv. Txiv tsawb thiab txiv hmab txiv ntoo yuav tsum tsis txhob noj ntau zaus. Ib yam li txiv kab ntxwv. Cov txiv hmab txiv ntoo qab citrus no muaj cov suab thaj ntau npaum li ib khob dej npau npau. Koj puas xav tau txiv hmab txiv ntoo? Noj apple los yog txiv duaj |
| txiv hmab txiv ntoo | Yam khoom muag hauv peb lub khw tsis tuaj yeem hu ua kua txiv. Qhov no yog kev sib xyaw ntawm cov concentrate, dyes thiab tsw enhancers. Raws li cov kua txiv hmab txiv ntoo hauv tsev, tsis muaj dab tsi yuav los ntawm ib khob ib hnub. Tsuas yog tsis txhob overdo cov kua txiv kab ntxwv. Cov ntsiab lus qab zib ntawm txiv kab ntxwv yog hais saum toj no |
| Nyob zoo | Yog tias koj noj ntau dhau, nws yog fraught nrog kev ua xua, tsis yog xwb. Qhov kev xaiv zoo tshaj plaws rauqab zib hniav - ib teaspoon ntawm zib mu yaj nyob rau hauv ib khob dej. Haus ib nrab teev ua ntej noj mov, hauv me me sips |
| Sugar | Ib teaspoon qab zib ib hnub yuav tsis ua dab tsi. Nws tsis tsim nyog koom nrog. Muab 5 tablespoons qab zib hauv tshuaj yej ib zaug yog qhov muaj zog heev. Twb tsis zoo li cov tshuaj yej tog no yuav pab tau |
Qab zib yog carbohydrate, peb nco ntsoov qhov no thaum peb xav noj tej yam qab zib los yog muab ib diav xuab zeb ntxiv rau hauv tshuaj yej.
ib hnub
ntau npaum li cas koj noj ib hnub twg yam tsis ua mob rau koj lub cev?
Peb pom tias muaj pes tsawg carbohydrates hauv qab zib thiab pes tsawg calories. Thiab dab tsi yog cov cai ntawm kev noj qab haus huv ib hnub?
Rau txiv neej, cuaj teaspoons. Nws yog 37.5 grams. Rau ib tug poj niam, cov piam thaj yog 25 grams, lossis rau teaspoons.
Tab sis qhov ntawd tsis txhais hais tias cov hniav qab zib tuaj yeem khiav mus rau chav ua noj thiab pib ntxiv qab zib rau lawv cov tshuaj yej. Tsis yog, peb nco ntsoov tias qab zib muaj nyob hauv yuav luag txhua yam khoom noj, puas yog?
Yog koj xav tau tiag tiag?
Qab Zib yog carbohydrate uas txhawb nqa cov piam thaj nkag mus rau hauv lub cev. Raws li twb tau hais lawm, kev ua neej tsis muaj piam thaj yog qhov nyuaj heev, yog tias ua tsis tau.
Yuav ua li cas rau cov hniav qab zib thaum koj xav tau yam qab zib tiag tiag? Sim nrhiav kev hloov. Stevia lossis agave syrup yog ib qho khoom siv zoo.
Tshwj xeeb tseem pheej tswj kom zom cov zaub ntug hauv paus noj qab haus huv es tsis txhob siv lub ncuav mog qab zib. Ib tug neeg pom zoo kom qhuav txiv hmab txiv ntoo. Lwm tus hais tias cov txiv hmab txiv ntoo qhuav tsis muaj tsawgcalories tshaj qab zib. Vim lawv noj ntau heev.
Ntau tus neeg, ntau qhov kev xav. Tab sis vim li cas ho tsis sim hloov cov piam thaj tsis zoo nrog stevia lossis maple phoov?
Summarizing
Lub hom phiaj tseem ceeb ntawm tsab xov xwm yog qhia cov neeg nyeem seb qab zib yog dab tsi. Muaj pes tsawg calories nws muaj, pes tsawg carbohydrates nws muaj. Cov txiaj ntsig thiab kev puas tsuaj ntawm cov khoom dawb yog dab tsi.
Cia peb qhia txog qhov tseem ceeb:
- Ib lub rooj tau nthuav tawm hauv kab lus: carbohydrates thiab cov npe ntawm cov khoom muaj feem xyuam rau cov carbohydrates yooj yim tau tso tawm hauv nws. Cov khoom uas tau tshaj tawm hauv nws tuaj yeem noj tau me me.
- Koj ua neej tsis muaj qab zib kiag li. Nws muab cov piam thaj hauv lub cev, tsim nyog rau kev ua haujlwm ntawm lub hlwb.
- Kev piam thaj yog dab tsi? Vim nws yog yooj yim absorbed los ntawm lub cev. Yog tias koj tsim txom cov khoom qab zib, nws yuav ua rau muaj qhov tshwm sim xws li ntshav qab zib, cov quav hniav ntawm cov hlab ntsha thiab teeb meem nrog hnyav dhau.
- Cov piam thaj ib hnub yog 9 teaspoons rau txiv neej thiab 6 teaspoons rau poj niam.
- Qhov tseeb txaus ntshai: qab zib ntau ntau cuam tshuam rau lub hlwb tib yam li tshuaj. Nov yog lwm qhov laj thawj tsis txhob noj khoom qab zib ntau dhau.
Zoo kawg
Ib tug neeg tsis nyiam khoom qab zib. Tab sis txhua yam yuav tsum nyob rau hauv moderation. Nws yog qhov tseeb tias qee zaum koj xav noj cov khoom phem. Ib hlis ib zaug, koj tuaj yeem them taus "hnub so ntawm lub plab." Tab sis tsis txhob cia cov khoom qab zib overeating ua ib tus cwj pwm. Tsis tas li ntawd, lawv tuaj yeem hloov nrog stevia, maple phoov lossis agave syrup. Yooj yim duatsis txhob noj khoom qab zib dua li kho ntshav qab zib.
Pom zoo:
Ntses ntses: cov txiaj ntsig thiab kev puas tsuaj, calories, muaj pes tsawg leeg ntawm cov vitamins thiab minerals, khoom noj muaj txiaj ntsig thiab tshuaj muaj pes tsawg leeg. Yuav ua li cas ua noj qab cod
Kab lus no yuav qhia koj txog yam uas muaj nyob rau hauv cov tshuaj muaj pes tsawg leeg ntawm cod, nws muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv, thiab nyob rau hauv rooj plaub twg nws yuav tsum tsis txhob siv. Tseem yuav tau nthuav tawm ntau yam zaub mov txawv rau kev ua noj cod hauv qhov cub, hauv lub lauj kaub, hauv daim ntawv ntawm ntses kua zaub, thiab lwm yam
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
Pears nrog HB: cov khoom muaj txiaj ntsig, cuam tshuam rau tus menyuam los ntawm niam cov kua mis, cov txiaj ntsig, kev puas tsuaj thiab cov zaub mov muaj txiaj ntsig
Txhua leej niam mob siab txog kev noj qab haus huv ntawm nws tus menyuam, yog li nws tseem ceeb heev uas yuav tsum xaiv cov zaub mov zoo rau tus poj niam laus kom tsis txhob ua mob rau tus menyuam. Nyob rau hauv lub moj khaum ntawm tsab xov xwm no, peb yuav xav txog cov nyhuv ntawm ib tug pear rau ib tug neeg tsis taus ntawm lub cev
Dab tsi yog qhov txiaj ntsig champignon: muaj pes tsawg leeg, khoom noj muaj txiaj ntsig, muaj txiaj ntsig zoo, cov ntsiab lus calorie, tshuaj xyuas
Ntau cov nceb paub tias tsis yog tsuas yog qab heev, tab sis kuj muaj txiaj ntsig zoo rau tib neeg lub cev. Thiab dab tsi yog qhov tseem ceeb ntawm champignon? Yuav ua li cas xaiv cov champignons kom lawv tsuas tau txais txiaj ntsig? Thiab dab tsi yog qhov txaus ntshai ntawm kev noj cov nceb no?
Avocado: tshuaj muaj pes tsawg leeg, khoom noj muaj txiaj ntsig, calorie cov ntsiab lus, muaj txiaj ntsig zoo thiab tsis zoo
Avocado yog ib qho khoom lag luam zoo heev. Nws zoo ib yam li zaub, tab sis tseem nws yog cais raws li ib tug txiv hmab txiv ntoo. Cov txiv hmab txiv ntoo boasts ib tug zoo kawg nkaus muaj pes tsawg leeg. Avocado muaj ntau cov vitamin thiab ntxhia complexes, uas ua rau cov txiv hmab txiv ntoo muaj txiaj ntsig zoo rau tib neeg lub cev. Kab lus yuav tham txog cov ntsiab lus calorie, khoom noj muaj txiaj ntsig thiab tshuaj lom neeg muaj pes tsawg leeg ntawm avocados
