Pom cov carbohydrates nyob qhov twg: cov npe ntawm cov khoom, nta thiab qhov tseeb nthuav

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

Txhawm rau kom lub cev ua haujlwm tau zoo, thiab qhov zoo li txaus siab, yuav tsum tsis txhob muaj kev tsis ncaj ncees hauv kev noj haus. Tsuas yog qhov kev faib ua feem ntawm cov rog, cov protein thiab carbohydrates yuav tau txais txiaj ntsig. Thiab txhawm rau tsim cov ntawv qhia zaub mov zoo, koj yuav tsum paub cov khoom muaj pes tsawg leeg.

Yog li cov carbs nyob qhov twg?

Nrhiav qhov twg rau carbohydrates

Nrog cov protein thiab rog ntau dua lossis tsawg dua. Cov carbohydrates pom qhov twg? Hauv cov khoom siv tshuaj ntsuab. Ua tsaug rau lawv, peb lub cev tau txais lub zog, lub hlwb ua haujlwm ntawm lub peev xwm, thiab cov kabmob hauv nruab nrog cev ua haujlwm yam tsis ua haujlwm. Tab sis nws yog ib qho tsim nyog yuav tsum paub qhov txawv ntawm qhov teeb meem carbohydrates los ntawm cov khoom muaj txiaj ntsig, rau qhov no peb yuav delve rau hauv cov muaj pes tsawg leeg.

YNtau yam carbohydrates

Cov tshuaj organic no poob rau hauv pawg:

• simple;
• nyuaj.

carbohydrates ceev (disaccharides thiab monosaccharides)

Cov qauv qub thiab ceev ntawm assimilation thiab digestion yog cov yam ntxwv ntawm cov khoom noj uas muaj carbohydrates. Cov khoom dab tsi lawv nyob hauv? Txiv hmab txiv ntoo-zaub, nrog rau cov khoom qab zib, dej qab zib carbonated, cawv. Yog hais tias yav tas los zoo rau kev noj qab haus huv, ces kev noj cov tom kawg yuav tsum tau txo. Qhov no tseem ceeb tshwj xeeb tshaj yog rau cov neeg uas muaj teeb meem hnyav. Qhov tseeb yog tias yooj yim carbohydrates nkag mus rau hauv cov hlab ntsha sai heev thiab absorbed. Lub paj hlwb tau txais kev noj haus ntawm xob laim, tab sis nws yog luv luv. Vim li no, kev tshaib plab rov tshwm sim.

Kev noj zaub mov ntau ntawm cov carbohydrates yooj yim ua rau muaj kev tshaib plab, kev puas tsuaj rau cov hlab ntsha los ntawm insulin, ua rau txiav txiav sai sai thiab, vim li ntawd, qhov tsos mob ntshav qab zib.

Monosaccharides tau muab faib ua ntau hom:

• glucose;
• fructose;
• galactose.

YGlucose

Qhov yooj yim tshaj plaws thiab yooj yim digestible monosaccharide. Glucose muab lub zog rau lub cev rau kev ua haujlwm ntawm lub cev thiab lub hlwb. Vim li no, nrog rau lub hlwb ntev thiab mob siab rau, muaj lub siab xav ua kom koj tus kheej nrog cov khoom qab zib. Yog tias koj suav nrog txiv apples, cherries, txiv tsawb, zaub qhwv, taub dag thiab lwm yam zaub thiab txiv hmab txiv ntoo hauv koj cov zaub mov, ces lub cev yuav muaj zog.

YFructose

Cov carbohydrate no tau zom qeeb dua, yog li nws tau qhia rau cov neeg mob ntshav qab zib. Nws xav tau ntau dua vim qhov qab zib ntau dhau. Fructose muaj nyob rau hauv cov txiv tsawb, txiv pos nphuab, txiv hmab txiv ntoo, zib ntab thiab dub currants.

Galactose

Cov tshuaj no tsis muaj nyob hauv cov zaub mov, nws tshwm sim thaum lactose tawg hauv lub plab zom mov. Yog tias tsis muaj enzyme, ces ib qho kab mob uas cuam tshuam rau lub peev xwm ntawm lub hlwb - galactosemia.

Disaccharides suav nrog:

• sucrose;
• lactose;
• m altose.

M altose

Muaj ob lub qabzib molecules hauv m altose. Nws muaj nyob rau hauv molasses, noob, m alt, zib mu. Nws yog ib qho ntawm cov yeeb ncuab tseem ceeb ntawm daim duab. Thaum nws nkag mus rau hauv lub cev, nws faib rov qab rau hauv cov piam thaj molecules.

Lactose

Lactose muaj galactose thiab qabzib. Tsuas pom nyob rau hauv cov khoom siv mis nyuj thiab mis nyuj.

YSucrose

Nws yog vim nws cov carbohydrates raug txiav txim siab ua phem. Sucrose muaj nyob rau hauv cov khoom ci, confectionery thiab carbonated dej qab zib. Tab sis muaj cov pluses: cov enzyme no pab lub siab thiab tus po, tiv thaiv kev tsim ntawm caj dab thiab cov ntshav txhaws.

YComplex carbohydrates (polysaccharides)

Lawv muaj cov suab thaj yooj yim molecules. Lawv tsis yaj hauv dej thiab tsis muaj qab zib ntawm carbohydrates ceev.

Polysaccharides yog:

Yuav insulin

cellulose;

glycogen;

starch.

Insulin

Nws yog kev sib xyaw ntawm fructose molecules, uas txawv nws ntawm lwm cov carbohydrates nyuaj. Lub hauv paus tseem ceeb yog Jerusalem artichoke. Vim tias cov nyhuv me me ntawm fructose ntawm lub txiav, Jerusalem artichoke tau pom zoo kom muab tso rau hauv cov khoom noj rau cov ntshav qab zib thiab tiv thaiv tus kab mob no.

Pulp

Feem ntau cov phab ntsa ntawm cov nroj tsuag muaj nws. Hauv tib neeg lub cev, cellulose tsis zom tag nrho, yog li qee qhov ntawm nws tau ua tiav los ntawm cov kab mob. Yog tsis muaj cellulose, muaj teeb meem nrog cov quav. Ib qho loj hauv zaub qhwv, dib, lettuce.

YGlycogen

Ua tsaug rau qhov noenzyme, nqaij thiab daim siab tau txais lub zog. Yog tias glycogen tsis nqus, ces ntshav qab zib yuav tshwm sim.

Starch

Qhov tseem ceeb ntawm lub zog. Starch muaj nyob rau hauv cereals, qhob cij, hmoov, pasta, qos yaj ywm, lentils, peas. Ntau dhau provokes qhov hnyav nce, tab sis qhov tsis muaj cuam tshuam cov metabolism hauv cov protein. Hauv qhov no, tib neeg lub cev tsim lub zog los ntawm cov protein uas tau muab rau hauv cov zaub mov, thiab cov leeg yuav atrophy los ntawm qhov no.

YCarbohydrate muaj nuj nqi

Tsis txhob kwv yees qhov tseem ceeb ntawm carbohydrates. Lawv muaj ntau yam tseem ceeb:

• energize tib neeg lub cev;
• muaj txiaj ntsig hauv kev tsim kho lub cev (enzymes, nucleic acids, cell membranes, thiab lwm yam);
• tsim lub khw ntawm lub zog hauv lub cev (glycogen accumulates hauv daim siab thiab lwm yam ntaub so ntswg);
• cuam tshuam rau hom ntshav;
• tiv thaiv mob qog noj ntshav;
• txo cov ntshav txhaws thiab inhibit tsim cov ntshav txhaws;
• nce kev tiv thaiv;
• yog ib feem ntawm cov hnoos qeev uas nyob rau hauv lub plab hnyuv, ua pa, genitourinary system, thiab tseem tiv thaiv kev puas tsuaj, kab mob;
• txhim kho plab zom mov thiab pab nqus cov as-ham.

xav tau txhua hnub

Tus neeg xav tau pes tsawg carbohydrates ib hnub twg? Txhua tus neeg muaj lawv tus kheej cov qauv, thiab hnub nyoog, txoj haujlwm ntawm lub neej, lub zog, poj niam txiv neej thiab qhov hnyav cuam tshuam rau nws. Qhov no tsis tau txhais hais tias tus lej yuav tsum tsis tuaj yeem paub. Muaj ib lub tswv yim tshwj xeeb rau qhov no:

1. Xaiv koj qhov hnyav, rho tawm 100 ntawm koj qhov siab. Piv txwv. 155–100=55.
2. Multiply the final figure by 3, 5. Piv txwv. 553, 5=192, 5.

Khoom noj muaj carbohydrates ceev

Qhov twg yog cov carbohydrates yooj yim dua:

• tsib feeb noodles;
• muffin;
• sweets;
• nplej dawb;
• sugar;
• semolina;
• txiv hmab txiv ntoo qhuav;
• jam thiab marmalade;
• txiv hmab txiv ntoo thiab zaub;
• soda;
• fruit;
• zaub.

carbohydrates pom qhov twg? Cov lus qhia tias muaj pes tsawg carbohydrates nyob rau hauv ib puas grams ntawm cov khoom.

Npe	YNtau carbohydrates ib 100 grams
sugar	99, 6
caramelized qab zib	88, 1
niam	83, 4
pob kws flakes	81, 4
Ywaffles nrog jam	80, 7
semolina	73, 3
marmalade	73, 2
jam	71, 1
bagels	69, 9
hnub	69, 8
xovxwm	69, 1
m alt	67, 2
raisins	66, 8
popcorn	64, 9
mis nyuj chocolate	62, 9
tsib feeb noodle	60, 2
muffin	56, 9
halva	55, 2
khoom qab zibchocolate	54, 3
Viennese waffles nrog caramel	54, 1
qos yaj ywm chips	52, 8
shortbread	53,7
sweet "nuts"	49, 9
khob cij dawb	49, 3
Fabkis baguette	47, 4
cake	from 46
soda	42, 3
pum qhuav	39, 8
patties	38, 9
cawv	20-35
apple pie	35, 9
Ycream eclairs	38, 3
ice cream	24, 9
rice white	27, 7
quesadilla	24, 4
qos yaj ywm kib	23, 2
pob kws qab zib	22, 6
nplej croutons	19, 6
	19, 4
qos yaj ywm boiled	86, 8
grapes	16, 2
qos yaj ywm mashed	14, 3
boiled beets	10, 2
yuav tsum haus beer	9, 8
txiv kab ntxwv	8,4
Apricots	8, 8
pumpkin	6, 4
	7, 3
	6, 2
boiled carrots	4,9

Paub qhov twg thiab ntau npaum li cas carbohydrates yooj yim, koj tuaj yeem txo koj cov kev noj haus thiab yog li zam tsis txhob muaj teeb meem nrog qhov hnyav thiab kev noj qab haus huv.

Complex carbohydrates: qhov twg saib

pom cov carbohydrates nyuaj nyob qhov twg? Lawv muaj nyob rau hauv:

• TSP pasta (durum wheat);
• khob cij tag nrho;
• zaub;
• ntsuab;
• txiv hmab txiv ntoo tsis qab zib.

Cov zaub mov twg muaj carbohydrates? Cov lus ntawm complex carbohydrates.

Npe	YNtau carbohydrates ib 100 grams
taum	55, 2
lentils	54, 3
iab chocolate	53, 8
khob cij tag nrho	48, 3
soybeans	46, 1
durum nplej pasta	26, 6
cashews	23, 2
ntsuab polka dots	22, 2
olives	13, 2
garnet	12, 8
apple	11, 9
pear	11, 4
celery cag	10, 8
peaches	10, 2
pum	9, 9
	10, 8
noob	8,4
raspberries	10,9
tangerine	9, 4
txiv kab ntxwv	8, 3
taum	8, 2
redcurrant	7, 1
blackcurrant	7, 9
kiwi	7, 6
grapefruit	7, 4
txiv ntseej tsis suav nrog cashews	7, 1-11, 6
zucchini	5,8
zaub qhwv dawb	5,7
Nyob zoo broccoli	5, 2
sorrel	5, 2
Brussels sprouts	5, 1
tswb pepper	4,9
zaub qhwv	4,8
radish	4, 2
ntsuab dos feathers	4, 2
taum ntsuab	4, 2
lemon	3,7
txiv lws suav	3,4
	, 4
spinach	3,4
lettuce	2, 1
nceb tshiab, tsis suav nrog champignons	2, 1-4, 6
champignons	1,5

Kuv xav kom nco ntsoov tias tag nrho cov khoom teev npe tsis muaj cov carbohydrates nkaus xwb. Lawv kuj muaj cov protein thiab rog. Muaj ntau cov khoom noj uas muaj carbohydrates thiab cov proteins. Proteins yog tsiaj los yog zaub keeb kwm. Nyob rau hauv ib lub sij hawm nws ntseeg tau hais tias txhua hnub cov protein yog 150 grams. Tab sistam sim no cov ntaub ntawv no tau hloov lawm, thiab tam sim no 35-40 grams yog txaus rau txhua hnub xav tau.

Txawm li cas los xij ntawm cov protein yog suav tias yog ib txwm rau cov neeg tsis noj nqaij, nws tseem yog qhov teeb meem. Vim tias feem ntau adherents ntawm cov khoom noj khoom haus no tsis tas yuav paub qhov twg cov protein thiab carbohydrates pom ua ke. Cov lus hauv qab no teev tag nrho cov khoom noj uas tsis yog-siav thiab cov uas ua ke carbs thiab protein.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws

Nyob zoo ib tsoom niam txiv kwv tij phooj ywg sawv daws.

Nyob zoo ib tsoom phooj ywg sawv daws

Npe	YNtau cov protein ib 100 grams
	35, 4
Cep qhuav nceb	20, 1
nceb tshiab	4,3
nceb dawb dawb	3,7
Ntsuab boletus	3,3
Panuts	26, 3
Cashew	20
Almonds	18, 6
Hazelnuts	16, 1
Walnuts	15, 6
YPistachio	11
Soybeans	35, 9
Lentils	24
	23
taum	21
	11, 3
Oatmeal	11
Buckwheat	10
Pearl groats	9, 3
Manka	10, 3
Karlic	6, 5
Brussels sprouts	4,8
Parsley	3,7
Spinach	2, 9
Fuck	2,5
qos yaj ywm tshiab	2,4
Cabbage Dawb	1,8
Cucumber	0, 8
Banana	1,5
Rowan	1,4
	1, 1
Apricot	1,9
Peaches	1,9
Pomegranate	0, 8
Apples	0, 5
Cocoa hmoov	25, 2
cov txiv ntseej kaus poom	18
Tau	17
Nplej bran	15, 1
pob kws	10, 3
Nplej qhob cij	8, 1
Milk chocolate	6, 9
Qab zib chocolate	5,4
Rye bread	6, 6
Dutch cheese	26
YPowdered milk	26
tsev cheese	18
Cheese on nyuj's milk	17, 9
	5
	3,3
Nyob nyuj sib nraus	3, 2
Low fat kefir	2,8
qaib qe	6
Quail egg	6
duck egg	2
Tuna	25
Sea Bass	24
Coj	23
Salmon	24
	19
Herring	18
Trout	19
Hek	17

Muaj cov khoom noj uas tsis muaj carbohydrates. Cov no yog zaub, tsiaj roj, khoom noj siv mis, nqaij, ntses, nqaij qaib.

Carbohydrates thiab poob phaus

Cov kws tshaj lij pom zoo kom noj zaub mov uas muaj carbohydrates ceev thaum sawv ntxov. Qhov no yog qhov tsim nyog rau kev kho sai ntawm glycogen hauv lub cev. Nyob rau hauv lub chav kawm ntawm lub hnub, nws yog zoo dua mus muab nyiam rau polysaccharides. Nyob rau yav tsaus ntuj, koj yuav tsum txo qis cov carbohydrates, thiab noj hmo, noj cov protein thiab roj me ntsis. Nrog rau kev noj zaub mov tsawg-carbohydrate, qhov tsawg kawg nkaus noj txhua hnub yog 50 grams. Carbohydrates tseem ceeb heev rau lub cev, yog li ob qho tib si lawv qhov ntau dhau thiab qhov tsis txaus yuav cuam tshuam rau kev noj qab haus huv.

Carbohydrate viav vias

Yog tias koj noj ntau dua li cov cai ntawm carbohydrates txhua hnub, qhov no yuav ua rau muaj kev nce hauv insulin hauv cov ntshav (vim - ntshav qab zib) thiab rog.

Nrog rau qhov tsis muaj carbohydrates, cov khw muag khoom glycogen yog depleted, rog accumulates hauv daim siab thiab nws cov dej num cuam tshuam. Tsis tas li ntawd, muaj kev qaug zog, qaug zog, tsis ua haujlwm, ob lub hlwb thiab lub cev.

Thaum pomcov tsos mob, nws raug pom zoo kom rov tsim kho cov zaub mov thiab kho cov zaub mov txhua hnub.