Cov zaub mov twg muaj carbohydrates? Sau, nta thiab cov lus pom zoo

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Hauv kab lus, xav txog cov npe ntawm cov khoom nrog carbohydrates. Lub rooj kuj yuav nthuav tawm.

Carbohydrates yog ib feem tseem ceeb ntawm tib neeg cov zaub mov txhua hnub. Nws yog cov khoom no uas muab nws lub zog thiab lub zog. Yog li, ib gram ntawm carbohydrates hloov mus rau plaub kilocalories.

Carbohydrates txiav txim siab qhov kev siv ntawm cov roj hlawv cov txheej txheem. Tsis quav ntsej xws li ib feem ntawm cov khoom noj yuav ua yuam kev tshaj plaws ntawm txhua tus dieters. Koj yuav tsum noj cov zaub mov carbohydrate, tab sis nws yog ib qho tseem ceeb kom paub tias cov zaub mov twg muaj ntau cov carbohydrates, yuav ua li cas faib lawv cov nyiaj hauv koj cov zaub mov txhua hnub. Qhov no yuav tau tham hauv kab lus hauv qab no.

Vim li cas lub cev xav tau carbohydrates

Ntau tus neeg xav tias cov zaub mov twg muaj carbohydrates.

Tam sim no, ntau yam khoom noj uas muaj los cawm tib neeg los ntawm qhov tsis tsim nyogkilograms, yog raws li kev tsis lees paub ntawm cov zaub mov carbohydrate hauv kev noj zaub mov txhua hnub. Cov uas hais tias cov khoom uas muaj xws li cov khoom yuav ua rau kom hnyav nce ntau heev yog yuam kev.

Cov organic sib txuas, uas cov neeg sawv cev tsuas yog tib yam carbohydrates, yog ib qho tseem ceeb ntawm lub neej, ua tsaug rau lub cev ua haujlwm ib txwm muaj. Lawv koom nrog hauv kev tsim cov hlwb ntawm articular thiab leeg nqaij, muaj lub luag haujlwm rau ntshav siab thiab cov txheej txheem digestive, rau kev sib txuas ntawm cov tshuaj hormones thiab enzymes. Tab sis tseem lawv lub luag haujlwm tseem ceeb yog los xyuas kom meej qhov kev sib pauv khoom raug. Qhov tshwm sim ntawm cov txheej txheem metabolic no yog kev tso tawm lub zog, uas yog tom qab siv los ntawm lub cev rau nws txoj sia.

Rau lub hlwb ua haujlwm zoo

Tsis tas li, carbohydrates yog ib qho tseem ceeb uas yuav tsum tau ua rau kev ua haujlwm ntawm lub hlwb. Raws li lawv muaj pes tsawg leeg, cov tshuaj no tau muab faib ua ob hom loj: yooj yim (monosaccharides thiab disaccharides) carbohydrates thiab complex, los yog polysaccharides.

Nws yog ib qho tseem ceeb heev kom muaj lub tswv yim txog cov ntsiab lus ntawm carbohydrates hauv cov zaub mov. Nov yog tib txoj hauv kev los tsim cov zaub mov sib npaug rau koj tus kheej thiab tiv thaiv qhov tsis zoo rau koj lub cev.

Qhov sib txawv ntawm cov carbohydrates yooj yim thiab complex

Tag nrho cov carbohydrates tau muab faib ua yooj yim thiab nyuaj. Thawj pab pawg yog sawv cev los ntawm monosaccharides (galactose, qabzib thiab fructose). Thaum noj, lawv tam sim ntawd tawg thiab muabtxiv neej zog. Txawm li cas los xij, insulin, tsim los ntawm lawv tus kheej, nrawm nrawm nrawm nrawm nrawm hauv cov ntshav qab zib concentration. Tom qab ntawd, lub hlwb yuav tsum tau rov qab noj cov monosaccharide. Tsis tas li ntawd, carbohydrates tsis neutralize hydrochloric acid hauv plab piv rau cov rog thiab cov proteins. Yog li ntawd, qhov kev xav rov tshaib plab tshwm sim sai heev. Yog li ntawd, nyob rau hauv ib qho kev mob siab rau los siav kev tshaib kev nqhis, ib tug neeg pib noj cov carbohydrates yooj yim, uas, nyob rau hauv lem, yog suav hais tias los ntawm lub cev raws li reserves. Yog li ntawd, cov khoom no tau khaws cia rau hauv daim ntawv tso nyiaj. Xws li lub zog tsuas yog hloov mus rau hauv cov rog rog. Nrog rau kev rog dhau, cov kab mob hauv qab no tau sau tseg:

• kev cuam tshuam endocrine;
• kab mob plawv;
• cem quav;
• pathology ntawm txoj hnyuv;
• teeb meem pom;
• mob ntshav qab zib mellitus;
• kab mob sib kis.

Kev noj qab haus huv cov carbohydrates muaj qhov sib txawv me ntsis. Txawm hais tias lawv lub luag haujlwm tseem ceeb yog tib yam - muab lub zog rau lub cev. Cov carbohydrates no suav nrog cov hmoov txhuv nplej siab, pectins, thiab fiber ntau. Lawv digested rau lub sijhawm ntev los ntawm lub cev, uas tso cai rau koj kom txaus siab rau koj txoj kev tshaib kev nqhis rau lub sijhawm ntev. Qhov no yog lub luag haujlwm tseem ceeb thiab txiaj ntsig ntawm carbohydrates. Fiber ua rau cov hnyuv thiab plab nyob rau hauv qhov zoo, uas ua rau muaj kev haum xeeb rau kev loj hlob ntawm cov kab mob uas muaj txiaj ntsig. Yog tias cov qib fiber ntau zoo li qub, cov roj cholesterol siab tuaj yeem tiv thaiv thiabkab mob oncological digestive. Starch, uas yog suav hais tias yog lub ntsiab qab los noj mov stimulant, tsis yog li ntawd tsim teeb meem. Cov khoom siv no yuav tsum tau muab ntxiv rau qee lub sijhawm. Muaj kev sib cais ntawm cov hmoov txhuv nplej siab rau cov piam thaj xav tau los ntawm ib tus neeg, nws zoo kawg nkaus saturates thiab zom tau ntev los ntawm lub plab zom mov. Tsis yog txhua tus paub tias cov zaub mov twg muaj cov carbohydrates nyuaj.

Kev noj zaub mov tsis raug

Txawm li cas los xij, ntau tus neeg koom nrog kev noj zaub mov kom raug yog categorically tawm tsam cov khoom noj uas muaj cov hmoov txhuv nplej siab. Koj ua tsis tau. Yuav tsum muaj kev ntsuas hauv txhua yam. Tsis muaj zog, qaug zog, qaug zog ntau dhau yog hnov zoo meej thaum koj tsis noj cov carbohydrates qeeb. Tag nrho cov no tam sim ntawd cuam tshuam rau lub neej zoo. Tsis tas li ntawd, kev noj zaub mov zoo yuav tsum sib npaug. Yuav tsis muaj qhov sib npaug yog tias koj tsis kam lees qee yam khoom. Txhua yam koj xav tau yog kom txo lawv cov kev noj haus. Yog li, koj yuav tsum kawm cov npe ntawm cov khoom noj uas muaj carbohydrates thiab cov cai ntawm kev noj qab haus huv.

Rau tib neeg lub cev, cov carbohydrates txhua hnub yuav tsum yog kwv yees li 60% ntawm cov zaub mov noj txhua hnub. Feem ntau, cov kws kho mob pom zoo kom noj ntau tshaj 100 grams carbohydrates thaum nruab hnub. Yog tias koj ua raws li kev noj zaub mov, qhov koob tshuaj no yog halved.

Daim ntawv teev cov zaub mov yooj yim carbohydrate

Yog li, cia peb saib cov zaub mov twg muaj carbohydrates.

Tib neeg feem ntau nug seb cov zaub mov twg muaj cov carbohydrates yooj yim. Nov yog cov npe ntawm lawv:

• buffet, ncuav;
• zib ntab thiab qab zib;
• khoom qab zib;
• jam;
• semolina;
• rice white groats;
• txiv hmab txiv ntoo qhuav;
• syrups;
• fruit juice;
• dej qab zib nrog qab zib;
• pasta;
• sweet fruits;
• kab zaub.

Kev noj cov zaub mov uas muaj cov carbohydrates yooj yim ua rau muaj feem yuav ua rau rog dhau.

Nws yog ib qho tseem ceeb kom paub ua ntej qhov twg cov carbohydrates nyob, hauv cov zaub mov dab tsi.

Daim ntawv teev cov khoom noj uas muaj cov carbohydrates yooj yim

Cov npe ntawm cov khoom noj uas muaj ntau cov tshuaj complex suav nrog:

• nceb;
• bread ci los ntawm wholemeal hmoov;
• pasta uas tau ua nrog durum hom nplej;
• ntsuab;
• txiv hmab txiv ntoo tsis qab;
• muag zaub.

Cov neeg noj zaub mov ntseeg hais tias cov khoom noj carbohydrate yuav tsum yog 300-400 grams, tsawg kawg 60% ntawm lawv tau muab rau cov carbohydrates nyuaj.

YYuav ua li cas cov zaub mov uas muaj carbohydrates?

Y Khoom noj uas muaj carbohydrates ntau

Cov neeg rog rog yuav tsum xyuas kom meej tias cov khoom noj uas muaj carbohydrates yooj yim zom, yuav luag tsis muaj nyob hauv lawv cov zaub mov. Nyob rau hauv tus naj npawb ntawm cov khoom uas muaj ib tug loj npaum li cas ntawm monosaccharides los yogpolysaccharides suav nrog:

• marmalade, mov, muesli, hmoov txhuv nplej siab (kwv yees li 70 grams ib 100 grams ntawm cov khoom);
• bagels, ncuav mog qab zib, lollipops, buns, jam, waffles, qhuav apricots, nplej, rye thiab pob kws hmoov, halvah, crackers, cereals, jam, chocolate, vermicelli (kwv yees li 50 grams ib 100 grams ntawm cov khoom);
• pears, txiv apples, oatmeal, peas (kwv yees li 30 grams ib 100 grams ntawm cov khoom).

Nws yuav tsum nco ntsoov tias pectin thiab fiber ntau kuj yog cov khoom noj carbohydrate, tab sis lawv yuav luag tsis nqus rau hauv tib neeg lub cev, thiab lawv kuj tseem ceeb heev rau kev ua haujlwm ntawm lub plab zom mov.

Lub rooj ntawm cov khoom uas muaj carbohydrates yuav pab koj xam nws.

Cov zaub mov twg muaj carbohydrates, lub rooj qhia.

Kev siv cov carbohydrates kom raug: cov lus pom zoo

Cov zaub mov carbohydrates yuav tsum muaj nyob hauv cov zaub mov. Lo lus nug yog yuav ua li cas siv nws kom raug. Hauv qhov no, muaj cov lus pom zoo tshwj xeeb, kev ua raws li qhov yuav pab kom ua tiav qhov xav tau. Txhawm rau tsim kom muaj ib tus neeg noj zaub mov zoo uas yuav tsum muaj cov carbohydrates, koj yuav tsum tau ua tib zoo saib xyuas cov hauv qab no.

Tus neeg siv lub cev ntau dua, nws xav tau lub zog ntau dua. Qhov no txhais tau hais tias tus nqi ntawm cov carbohydrates noj yuav tsum siab dua. Piv txwv li, rau cov neeg uas nws lub neej tsis tshua muaj zog, nws yog txaus kom noj 250-300 grams carbohydrates ib hnub twg. Cov kiv cua ntawm lub neej txawb xav tau qhov microelement ntawm 400-500grams tauj ib hnub. Cov neeg ncaws pob xav tau nyiaj pub dawb txhua hnub ntawm 500-600 grams.

Kev noj zaub mov zoo

Qhov sib npaug ntawm cov carbohydrates yooj yim thiab yooj yim noj kuj tseem ceeb heev, thiab qhov ntsuas no kuj nyob ntawm qhov tshwj xeeb ntawm txoj kev ua neej. Piv txwv li, nws yog qhov xav tau rau ib tus pej xeem nruab nrab noj 65% ntawm cov carbohydrates nyuaj los ntawm cov cai thaum nruab hnub. Yog tias ib tug neeg nyiam txoj kev ua neej nyob tsis tu ncua, nws cov zaub mov yuav tsum suav nrog cov carbohydrates qeeb - tsawg kawg 80% ntawm cov qauv hauv ib hnub.

Thaum ib tus neeg nquag koom nrog kev ua si lub cev, koj yuav tsum tsis txhob nce tus nqi ntawm kev noj cov kab uas yooj yim. Hauv qhov xwm txheej zoo li no, nws yog ib qho tseem ceeb uas yuav tsum xaiv lub sijhawm zoo rau kev coj lawv. Txhawm rau kom cov tshuaj no tuaj yeem pab tib neeg lub cev sai li sai tau, koj yuav tsum siv ob teev ua ntej kev puas siab puas ntsws lossis kev tawm dag zog lub cev lossis 3-4 teev tom qab kev cob qhia kis las.

Glycemic Index Y

Thaum npaj koj cov zaub mov noj txhua hnub, koj yuav tsum tau saib xyuas tsis yog cov zaub mov twg muaj cov carbohydrates, tab sis kuj rau glycemic Performance index (nws txiav txim siab hloov ntshav qab zib yog tias noj zaub mov txawv). Piv txwv li, koj yuav tsum tsis txhob tsim txom cov noob thiab txiv ntoo, vim tias lawv muaj qhov ntsuas glycemic qis, thiab cov rog ntau dhau.

Ntawm ib sab, koj tsis tuaj yeem ua yam tsis muaj carbohydrates, vim nws yog lub zog tsis muaj zogtus neeg muag khoom. Ntawm qhov tod tes, nws yog ib qho tseem ceeb heev uas yuav tsum nco ntsoov tias kev noj cov tshuaj no ntau dhau yog fraught nrog qhov tshwm sim txaus ntshai. Kev noj zaub mov yuav tsum tau tswj hwm los ntawm carbohydrates ntawm ib hom complex, uas muab lub zog thiab lub zog, tab sis nrog cov ntsiab lus tsim nyog hauv kev noj haus, lawv tsis cuam tshuam rau kev sib haum xeeb hauv txhua txoj kev.

Tam sim no koj paub tias cov zaub mov twg muaj carbohydrates ntau.

Qhov tshwm sim ntawm overabundance thiab tsis muaj carbohydrates

Yog tias muaj ntau cov carbohydrates nkag mus rau hauv lub cev nrog zaub mov, qhov no yuav ua rau muaj kev nce qib ntawm cov tshuaj insulin hauv cov ntshav thiab yuav pab tsim cov rog. Kev tsim txom cov carbohydrates, yog li, tuaj yeem ua rau mob ntshav qab zib thiab rog hauv tib neeg.

Yog tias tsis muaj carbohydrates txaus, qhov no ua rau maj mam txo qis ntawm glycogen reserves, tsub zuj zuj ntawm cov rog hauv daim siab nrog kev cuam tshuam ntxiv ntawm nws cov haujlwm. Tsis tas li ntawd, qhov tsis muaj carbohydrate ua rau qaug zog hnyav, tsis muaj zog, thiab txo qis hauv tib neeg lub cev thiab kev txawj ntse.

Nws tseem paub tias nrog kev txo qis ntawm carbohydrates, lub zog xav tau los ntawm lub cev pib tau txais los ntawm cov ntaub so ntswg adipose. Kev nce ntawm cov rog rog ua rau muaj kev sib xyaw ua ke thiab sib sau ua ke hauv cov ntaub so ntswg thiab cov kabmob ntawm cov khoom tsis zoo hu ua ketones. Vim li no, lub cev ua kua qaub, ketoacidotic coma tsim.

Peb saib cov khoom noj twg muaj carbohydrates. Ib daim ntawv teev npe nrog rau ib lub rooj.