2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Tus nqi zog ntawm cov khoom noj uas peb noj yog nyob ntawm lawv cov roj, cov protein thiab cov ntsiab lus carbohydrate. Nws yog los ntawm tus nqi ntawm cov carbohydrates noj los ntawm peb txhua hnub uas lub xeev ntawm peb txoj kev noj qab haus huv thiab seb peb yuav nce qhov hnyav npaum li cas nyob ntawm. Raws li koj paub, cov as-ham no muab faib ua yooj yim (ceev) thiab complex, uas yuav tsum tau txawv. Thiab qhov tseem ceeb tshaj, koj yuav tsum paub cov khoom noj uas muaj cov carbohydrates ceev. Qhov no yuav pab koj npaj koj cov khoom noj txhua hnub kom zoo, pab txhawb kev noj qab haus huv ib txwm muaj.
Fast carbohydrates: ib daim ntawv teev cov khoom noj uas muaj lawv
Nyob ntawm seb cov carbohydrates sai npaum li cas, nkag mus rau hauv lub cev nrog zaub mov, hloov mus rau hauv qabzib, lawv muab faib ua yooj yim thiab complex.
Txoj kev hloov pauv sai dua, qhov yooj yim dua nws yog xav txog ib lossis lwm qhov mono- lossis disaccharide. Nws yog qhov tsis lees paub tias kev noj zaub mov noj qab haus huv yuav tsum muaj ntau cov carbohydrates, tab sis qhov no tsis txhais tau tias koj yuav tsum tsis txhob siv nws.nyob rau hauv cov zaub mov thiab ceev carbohydrates. Cov npe ntawm cov khoom uas lawv muaj muaj ntau haiv neeg, thiab nws yooj yim heev rau xaiv los ntawm nws raws nraim cov uas yog rau koj. Carbohydrates yog lub hauv paus ntawm lub zog rau tib neeg lub cev, yog li lawv noj yuav tsum tau noj txhua hnub. Qhov no yuav pab kom lub cev zoo ib yam, tsis txhob hnov qab ua haujlwm dhau thiab qaug zog.
Tab sis nco ntsoov tias ob qho tib si nyuaj thiab ceev carbohydrates yog cov calorie ntau ntau. Txiv hmab txiv ntoo, piv txwv li, yuav tsum tau noj txhua hnub, tab sis noj ntau cov txiv tsawb lossis txiv hmab txiv ntoo kuj tsis pom zoo, vim qhov no tuaj yeem ua rau cov ntshav qab zib nce sai thiab tsim cov tshuaj insulin sai, uas hloov cov carbohydrates rau hauv cov rog subcutaneous. Koj yuav tsum ceev faj heev txog txiv hmab txiv ntoo thiab lwm yam txiv hmab txiv ntoo noj. Ua ntej tshaj plaws, koj yuav tsum sab laj nrog kws kho mob. Koj yuav tsum nco ntsoov nrog cov zaub mov zoo li cas carbohydrates nkag mus rau hauv lub cev. Cov npe ntawm cov khoom yog dav heev:
- table qab zib;
- starch;
- dej qab zib (kua txiv, dej qab zib, qab zib, thiab lwm yam);
- qee yam bistro tais;
- cov khoom lag luam thiab cov khob cij ua los ntawm cov hmoov nplej siab tshaj plaws thiab qib thawj;
- qos;
- crackers thiab chips;
- Yam thiab jam;
- dawb, mis nyuj thiab tsaus chocolate;
- txiv hmab txiv ntoo tshiab (txiv hmab txiv ntoo, txiv tsawb, txiv tsawb, melon, thiab lwm yam);
- txiv hmab txiv ntoo qhuav.
Cov khoom lag luam uas tau teev tseg tsis pom zoo kom noj ntau dhau, vim tias lawv muaj kev phom sij thiab muaj txiaj ntsig. Lawv qhov kev puas tsuaj yog nyob rau hauv qhov tseeb tias lawv muaj cov carbohydrates ceev ceev. Cov npe ntawm cov khoom tuaj yeem ntxiv nrog zib mu, uas tau los ntawm kev ua cov muv tsis yog paj ntoos, tab sis muaj suab thaj. Qhov no yog ib yam khoom cuav uas tsis muaj txiaj ntsig rau lub cev thiab tsis muaj cov khoom siv kho kom zoo, tab sis ua rau lub zog ntau dhau hauv lub cev, uas tom qab ntawd tsis siv tag nrho thiab hloov mus rau hauv subcutaneous rog deposits. Paub txog cov txiaj ntsig thiab kev phom sij ntawm carbohydrates, nrog rau cov koob tshuaj uas siv tau, koj tuaj yeem tuav lub cev zoo nkauj thiab noj qab nyob zoo rau lub sijhawm ntev!
Pom zoo:
Carbohydrates kom tau cov leeg nqaij: ib daim ntawv teev cov khoom, qhov xav tau ntawm kev noj
Txhawm rau nce qhov hnyav, koj xav tau cov khoom noj kom raug thiab tawm dag zog ib txwm. Carbohydrates kom tau txais cov leeg nqaij, ua ke nrog cov protein thiab cov rog, tsis yog tsuas yog muab cov nqaij ntshiv xwb, tab sis kuj rov qab lub cev tom qab kev cob qhia. Cov khoom twg muaj lawv?
Dab tsi yog calorie cov ntsiab lus ntawm cov tais diav: cov lus calorie cov ntsiab lus ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom qab zib thiab khoom noj ceev
Khoom noj khoom haus kom zoo yog ua tsis tau yam tsis suav lub zog ntawm cov khoom noj. Piv txwv li, ib tug neeg laus xav tau los ntawm 2000 mus rau 3000 kcal ib hnub twg, nyob ntawm seb nws hom kev ua ub no. Txhawm rau kom tsis txhob dhau qhov kev pom zoo txhua hnub ntawm 2000 kcal thiab yog li tsis nce qhov hnyav, nws raug nquahu kom paub cov ntsiab lus calorie ntawm cov zaub mov. Cov lus calorie ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom noj ceev thiab khoom qab zib tau nthuav tawm hauv peb tsab xov xwm
Carbohydrates hauv cov zaub mov: vim li cas peb thiaj li yuav tsum paub qhov twg thiab ntau npaum li cas ntawm lawv
Muaj peb yam khoom noj khoom haus uas xav tau los ntawm cov kab mob muaj sia. Carbohydrates ntawm lawv yog qhov tseem ceeb. Cov zaub mov twg siab thiab qhov twg qis? Thiab nyob rau hauv dab tsi yog qhov yuav tsum tau paub?
Dab tsi yog qhov ntom ntawm cov roj sunflower? Dab tsi yog qhov ceev ntawm sunflower roj?
Sunflower roj yog tsim los ntawm cov zaub roj, uas tau muab rho tawm los ntawm cov noob ntawm cov nroj tsuag no. Cov khoom no yog suav tias yog feem ntau ntawm cov neeg nyob hauv Russia thiab cov tebchaws nyob sib ze
Pom cov carbohydrates nyob qhov twg: cov npe ntawm cov khoom, nta thiab qhov tseeb nthuav
Tib neeg feem ntau tsis quav ntsej txog qhov lawv txaus siab rau lawv txoj kev tshaib kev nqhis. Thiab tsuas yog thaum muaj teeb meem nrog kev noj qab haus huv lossis tsos, lawv hloov cov khoom noj. Txhua yam khoom muaj nws tus kheej cov txheej txheem. Thiab yog tias txhua yam ntau dua lossis tsawg dua nrog cov protein thiab cov rog, ces peb yuav nyob ntawm cov carbohydrates kom ntxaws
