Complex carbohydrates - khoom. Daim ntawv teev cov khoom noj uas muaj complex carbohydrates

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

Carbohydrates, zoo li cov proteins thiab cov rog, yog lub tsev tseem ceeb rau peb lub cev. Lawv pub peb lub hlwb, lub paj hlwb thiab lub cev nrog lub zog tseem ceeb, thiab tseem tswj cov qib glycogen. Tab sis, nyob rau hauv lem, cov tshuaj no muab faib ua tej yam yooj yim (mono- thiab disaccharides) thiab, raws li, complex carbohydrates (los yog polysaccharides). Rau kev ua haujlwm ib txwm ntawm lub cev, nws yog ib qho tsim nyog yuav tsum tau txhaj tshuaj kom raug. Nws ntseeg tau tias txhawm rau tswj hwm tus kheej hauv lub cev zoo, nws yog qhov zoo dua los noj tsis yooj yim, tab sis nyuaj carbohydrates. Cov khoom lag luam, cov npe uas yuav muaj cov npe paub tshaj plaws rau koj, tuaj yeem pom hauv txhua lub khw. Tab sis ua ntej sau cov ntawv qhia zaub mov, muaj ob peb lub ntsiab lus tseem ceeb los xav txog.

Hais txog cov carbohydrates yooj yim

Rau txoj kev ua neej nquag thiab ua haujlwm ntawm lub cev, xav tau lub zog loj, uas yuav ua rau peb muaj zog txhua hnub. Txhua tus kws qhia noj zaub mov lossis kws kho mob yuav qhiakoj hais tias rau qhov no, complex carbohydrates yuav tsum muaj nyob rau hauv kev noj haus ntawm ib tug neeg noj qab nyob zoo. "Cov khoom no yog dab tsi?" - koj nug. Cov lus teb yog yooj yim: yuav luag txhua yam uas pom tau tias noj qab nyob zoo, tab sis tsis tas li cua, tuaj yeem muab tso rau hauv pawg no.

Khoom noj muaj fiber ntau, coarse fibers thiab starch yeej ib txwm muaj complex carbohydrates. Cov khoom lag luam, cov npe uas yuav yog cov npe ntawm cov nplej, cov nplej thiab cov zaub ntsuab, yuav tsum muaj nyob hauv koj lub tub yees thiab ua rau kwv yees li 30-40% ntawm koj cov khoom noj txhua hnub. Ntau yam cereals, qos yaj ywm tais diav, zaub tawv (taub taub hau, eggplant, zucchini) yuav tsis tsuas yog lub zog thiab lub zog, tab sis kuj yuav muaj txiaj ntsig zoo rau lub xeev ntawm txoj hnyuv. Nco ntsoov suav nrog complex carbohydrates hauv koj cov zaub mov noj txhua hnub. Cov khoom lag luam, cov npe uas tau nthuav tawm ntau yam hauv qab no, yuav pab koj tsim cov zaub mov qab thiab ntau yam. Tab sis nco ntsoov tias nws yog qhov zoo dua los siv lawv thaum sawv ntxov, thiab thaum sawv ntxov.

Hom carbohydrates yooj yim

Cov carbohydrates yooj yim, tsis zoo li cov carbohydrates yooj yim, yog nqus tau qeeb heev los ntawm lub cev, tsis ua rau muaj qhov tsis zoo ntawm cov tshuaj insulin thiab, raws li, tsis txhob cuam tshuam rau hauv cov rog txheej. Lawv yog cov tsis zoo soluble hauv dej, yog li lawv nyob hauv lub cev ntev heev. Cov carbohydrates yooj yim suav nrog cov hmoov txhuv nplej siab, glycogen, fiber ntau thiab pectins. Raws li qhov concentration ntawm cov khoom no hauv cov khoom, lawv muaj cov khoom noj muaj txiaj ntsig sib txawv thiab glycemic Performance index.

Starch

Starch yog qhov tseem ceeb tshaj plaws ntawm cov carbohydrates rau lub cev. Nws qhov siab tshaj plaws yog pom nyob rau hauv cov zaub mov ntawm cov nroj tsuag keeb kwm, feem ntau yog nyob rau hauv cereals. Cov khoom noj uas muaj cov carbohydrates yooj yim (cov npe ntawm cov hmoov txhuv nplej siab tshaj plaws):

• 

  Buckwheat (mus txog 60%).

• Nqaij (nce txog 70%).
• Oatmeal (kwv yees li 49%).
• Pasta (raws li tus nqi ntawm gluten hauv cov khoom siv, nws tuaj yeem muaj 62-68% hmoov txhuv nplej siab).
• Rye qhob cij (nyob ntawm hom hmoov siv, 33-49%).
• Nplej qhob cij (35-51%).
• Lentils (tshaj 40%).
• Peas (mus txog 44%).
• Soya (3.5%).
• qos yaj ywm (nyob ntawm ntau yam thiab qhov tshiab ntawm cov khoom, 15-18% hmoov txhuv nplej siab).

YGlycogen

Cov polysaccharide no muaj nyob hauv cov zaub mov hauv ntau qhov me me. Nws cov ntsiab lus tshwj xeeb tshaj yog nyob rau hauv tag nrho cov nruab nrog cev ntawm ib tug neeg thiab cov leeg nqaij. Nws yog ib hom "lub zog cia", nrog rau cov khoom noj khoom haus tseem ceeb rau lub hlwb thiab lub paj hlwb. Koj tuaj yeem ncaj qha ntxiv koj cov khw muag khoom glycogen los ntawm kev noj nqaij (feem ntau liab), nqaij nyuj plawv, siab thiab ntses.

Nyob zoo Fiber

Zoo heev nyob rau hauv muaj pes tsawg leeg rau polysaccharides. Nws yog ib qho ntxhib fiber ntau ntawm cov hauv paus chiv keeb, tseem ceeb heev rau kev ua haujlwm ntawm cov hnyuv. Feem ntau nws pom muaj nyob rau hauv cov khoom nplej tag nrho, uas tsis yograug rau txhua yam tu thiab kho cua sov. Los ntawm kev faib koj cov khoom noj nrog cov khoom noj zoo li no, koj tuaj yeem tswj tau yooj yim dua kev tshaib kev nqhis, vim tias cov fibers ntxhib muab lub sijhawm ntev ntawm satiety. Qhov kev ua haujlwm no yog muab los ntawm complex carbohydrates. Cov zaub mov hauv qab no muaj fiber ntau:

• taum.
• Txiv hmab txiv ntoo thiab zaub nrog cov noob (txiv hmab txiv ntoo, txiv apples, kiwi, pomegranate).
• zaub tshiab thiab tshuaj ntsuab.
• Ntau cov cereals (tsis huv thiab steamed).
• Ntaus almonds (hazelnuts, txiv laum huab xeeb, almonds).

Pectins

Pectin fibers ua lub luag haujlwm ntawm adsorbents hauv lub cev. Dissolving nyob rau hauv dej, lawv tig mus rau hauv ib tug viscous colloidal loj, uas draws nyob rau hauv ntau yam co toxins, carcinogens thiab txawm hnyav hlau. Nws yog pectins uas tso cov hnyuv los ntawm co toxins thiab normalize lub plab zom mov.

Glycemic Performance index ntawm cov khoom

Glycemic Performance index (GI) qhia tus nqi nce ntshav qabzib sai sai tom qab noj cov khoom tshwj xeeb. Qhov siab dua qhov ntsuas no, qhov nqus ntawm cov piam thaj sai dua, thiab tom qab ntawd ntawm tib tus nqi nws tau tawm ntawm lub cev. Glucose nws tus kheej muaj tus nqi siab tshaj plaws hauv nws daim ntawv dawb huv, nws raug coj los ua 100. Cov glycemic Performance index sib txawv tuaj yeem muaj tib yam hauv cov xwm txheej, tab sis txawv cov tais diav thiab zaub mov txawv. Yooj yim thiab complex carbohydrates nyob rau hauv no hais txog muaj lawv tus kheej gradation.

Yog tias koj tab tom sim noj kom raug, nws yog qhov zoo dua los muab kev nyiam rau cov khoom noj uas muaj polysaccharides, lawv tsis tsuas yog pab tau zoo, tab sis kuj pab kom poob phaus. Yog tias koj xav paub ntau npaum li cas glycemic Performance index ntawm cov carbohydrates yooj yim thiab nyuaj, cov npe khoom noj (cov lus hauv qab no) yuav pab koj txiav txim siab.

Glycemic Performance index	npe khoom
qis dua 15	Ntau hom zaub qhwv (dawb zaub qhwv, zaub qhwv, zaub qhwv, Brussels sprouts), zaub ntsuab thiab tshuaj ntsuab (dab, taum ntsuab, zucchini, asparagus, sorrel, rhubarb, lettuce, spinach, leek, thiab lwm yam), kohlrabi, Ginger, turnip, radish, taub dag, kua txob qab zib, squash, txiv ntseej, eggplant, nceb, sauerkraut, bran.
15-29	Berries (cranberries, cherries, blueberries, cherries, lingonberries, plums), ntau yam txiv ntoo (tshwj xeeb tshaj yog txiv laum huab xeeb), txiv kab ntxwv, txiv qaub, soybeans thiab qhob cij, ntuj yogurt (tsis muaj suab thaj), kefir, taub dag noob, tsaus chocolate.
30-39	Cov txiv hmab txiv ntoo qhuav (apples, qhuav apricots, prunes, apricots), txiv hmab txiv ntoo tshiab (pears, txiv duaj, txiv apples), berries (txhua hom currants, raspberries), legumes (peas, taum, lentils, taum), mis nyuj chocolate, celery, carrots, txiv lws suav, brewer's poov, khoom noj siv mis (tsawg-fat tsev cheese thiab yogurt, tag nrho cov mis nyuj).
40-49	Cereals thiab cereals (oatmeal, nplej, barley, buckwheat), qhuav hnub, rye qhob cij nrog bran, wholemeal pasta, dej qab zib (npias thiab kvass),Txiv pos nphuab, txiv pos nphuab, gooseberries, strawberries qus, tangerines, pineapple, melon, txiv kab ntxwv.
50-59	Pasta ua los ntawm ntau hom nplej, xim av, biscuits (oatmeal, biscuits), dumplings, nqaij patties, dumplings (nrog ntau yam filling), txiv nkhaus taw, kiwi, kaus poom peas, muesli thiab unsweetened cereals, kaus poom kua txiv los ntawm txiv apples, grapes thiab pears.
60-69	Jams thiab preserves, marmalade, ice cream (tag nrho cov flavors, tab sis tsis muaj fillers thiab toppings), bananas.
70-79	nplej dawb, xim av qab zib, beets, raisins, txiv tsawb, qos yaj ywm (boiled, steamed, raw), pob kws (ntawm cob los yog nplej), ci khoom (biscuit, pancakes, syrniki, hash browns), chocolate tuav.
80-89	marshmallows, ntau yam buns, lollipops, zib ntab, zib ntab, caramel

Complex carbohydrates rau poob phaus

Cov neeg feem coob nrhiav kev poob phaus feem ntau dhau los ua cov neeg tawm tswv yim txog kev noj zaub mov tsawg-carbohydrate. Txawm li cas los xij, kev npaj noj zaub mov yuav tsum tau kho kom raug. Tom qab tag nrho, qhov tsis muaj qhov ntse thiab ntev ntev ntawm qhov chaw ntawm carbohydrates hauv lub cev ua rau lub cev tsis muaj zog ntawm glycogen cia hauv daim siab, uas, dhau los, hloov los ntawm lipids. Qhov no tuaj yeem ua rau lub siab rog thiab txawm tias lub siab ua haujlwm tsis zoo.

Kev noj zaub mov uas tsis muaj carbohydrate yog raws li qhov tseeb tias vim tsis muaj glycogen, lub cev pib siv cov rog los ua lub zog, qhov kev puas tsuaj loj zuj zus tuaj.ua rau tsim cov dawb radicals - ketones. Hauv qhov no, kev noj zaub mov tsis raug tuaj yeem ua rau lub cev "acidification" mus txog acidotic coma. Yog li, cov carbohydrates yooj yim rau kev poob phaus yog qhov ua tau zoo dua li kev tshem tawm cov carbohydrates yooj yim los ntawm kev noj zaub mov. Qhov no yog vim qhov tseeb tias, tsis zoo li yav tas los, lawv tsis txhawb qhov kev xav tsis tu ncua thiab kev tshaib plab, tab sis yog qhov zoo ntawm "ntev" lub zog rau tag nrho hnub.

cov lus qhia pab tau

Nco ntsoov tias kev noj zaub mov tsawg-carbohydrate thiab noj cov zaub mov uas tsis muaj glycemic tsuas yog ib qho txuas hauv kev tswj koj qhov hnyav thiab cov ntshav qabzib. Yog tias koj yog tus txhawb nqa kev noj qab haus huv, koj yuav tsum ua raws li qee txoj cai:

• Sim noj tib lub sijhawm, ua raws li tsoomfwv.
• Nyob rau ib qho kev noj zaub mov ntau.
• Txo qab zib thiab khoom qab zib thaum twg ua tau.
• Cov rog hauv cov zaub mov yuav tsum tsis pub tshaj 30%.
• sim noj fiber ntau.
• Cia li nyob deb ntawm caffeine, cawv thiab ntsev.