Carbohydrates

Carbohydrates yog ib cov zaub mov tseem ceeb hauv peb cov zaub mov noj. Lawv pab muab lub zog rau peb lub cev. Muaj peb hom zaub nyob hauv cov zaub mov uas muaj nyob hauv cov zaub mov: muaj suab thaj, starches, thiab fiber.

Cov neeg mob ntshav qab zib feem ntau yuav tsum suav cov khoom noj uas lawv tau noj kom yuag mus kom txaus rau ib hnub.

Koj lub cev xav tau tag nrho peb daim duab carbohydrates ua haujlwm zoo.

Cov lus pom zoo thiab feem ntau cov hmoov sib txawv tau tawg los ntawm lub cev mus rau hauv cov piam thaj (ntshav qab zib hauv ntshav) siv los ua lub zog.

Fiber yog ib feem ntawm cov zaub mov uas tsis zom los ntawm lub cev. Muaj ob hom fiber ntau. Cov tshuaj fiber ntau ntxiv rau koj cov quav kom koj nyob tsis tu ncua. Soluble fiber ntau pab txo qis cov roj cholesterol thiab tuaj yeem pab txhim kho ntshav qabzib. Ob hom fiber ntau no tuaj yeem pab koj kom zoo siab thiab ua kom lub cev noj qab nyob zoo.

Ntau ntau hom khoom noj muaj ib lossis ntau hom carbohydrate.

PHEM

Cov lus qhia tshwm sim ib txwm muaj hauv cov khoom noj uas muaj zaub mov txaus:

• Txiv Hmab Txiv Ntoo
• Cov mis thiab cov khoom siv mis

Qee cov zaub mov muaj qab zib ntxiv. Ntau ntau cov ntim khoom noj thiab ua kom zoo nkauj muaj ntxiv qab zib. Cov no suav nrog:

• Khaub noom
• Ncuav qab zib, ncuav, thiab ncuav pastries
• Cov dej haus uas tsis muaj kab mob (tsis noj haus), xws li dej qab zib
• Cov phoov hnyav, xws li cov uas tau ntxiv rau cov txiv ntoo hauv koos poom

Refined nplej nrog cov suab thaj ntxiv muab cov calories, tab sis lawv tsis muaj cov vitamins, minerals, thiab fiber. Vim tias lawv tsis muaj zaub mov zoo, cov zaub mov no muab cov "tsis txaus" thiab yuav ua rau lub cev qhov hnyav. Sim ua kom koj cov khoom noj tsawg nrog cov piam thaj ntxiv.

HNUB QUB

Cov zaub mov no muaj zaub mov zoo nyob hauv cov muaj. Cov no tseem muaj fiber ntau:

• Cov kaus poom thiab cov taum qhuav, xws li cov taum hauv taum, taum dub, taum pinto, taum dub muag, sib taum, thiab taum garbanzo
• Cov hmoov txhuv nplej siab, xws li cov qos yaj ywm, pob kws, ntsuab taum pauv, thiab txiv ntoo
• Cov nplej tseem muaj, xws li cov nplej xim av, oats, barley, thiab quinoa

Ua kom nplej, xws li cov uas pom hauv ncuav, ncuav khob cij dawb, khoom tawg, thiab nplej dawb tseem muaj cov hmoov txhuv nplej. Txawm li cas los xij, lawv tsis muaj cov vitamins B thiab lwm yam as-ham tseem ceeb tshwj tsis yog muaj qhov cim tias "muaj nplua nuj." Cov khoom noj ua tiav nrog ua kom zoo dua los yog "dawb" hmoov kuj tseem muaj cov khoom noj muaj fiber ntau thiab protein ntau dua li cov khoom muaj txiaj ntsig thiab tsis pab koj zoo siab.

PHAJ

Cov zaub mov muaj fiber ntau suav nrog:

• Cov tseem nplej, xws li cov nplej thiab txhuv tag nrho zoo li mov ci, mov ci thiab mov ci kom ntau
• Taum thiab legumes, xws li taum dub, taum taum, thiab taum garbanzo
• Cov zaub, xws li zaub cob pob, Zaub pob zaub, pob kws, qos yaj ywm nrog nqaij
• Txiv hmab txiv ntoo, xws li txiv pos nphuab, pears, txiv apples, thiab figs
• Ceev thiab noob

Feem ntau cov zaub mov ua tiav thiab ua kom zoo zoo, ua kom tsis qab los yog tsis muaj fiber ntau.

Noj ntau dhau ntawm carbohydrates hauv daim ntawv ua tiav, hmoov txhuv nplej siab, lossis khoom noj muaj suab thaj tuaj yeem nce koj cov calories ntau, uas tuaj yeem ua rau nce phaus. Nws kuj tseem tuaj yeem coj koj tsis noj cov rog thiab protein txaus.

Kev txwv tsis pub muaj cov carbohydrates muaj peev xwm ua rau ketosis. Qhov no yog thaum lub cev siv cov rog rau lub zog vim tias tsis muaj cov carbohydrates txaus los ntawm cov khoom noj rau lub cev siv rau lub zog.

Nws yog qhov zoo tshaj plaws kom tau txais koj cov carbohydrates feem ntau los ntawm cov nplej, mis nyuj, txiv hmab txiv ntoo thiab zaub es tsis txhob siv cov nplej ua kom zoo dua. Ntxiv rau calories, tag nrho cov zaub mov muaj cov vitamins, minerals thiab fiber.

Los ntawm kev xaiv cov zaub mov ntse, koj tuaj yeem tau txais cov txiaj ntsig kev noj qab haus huv carbohydrates thiab cov khoom noj muaj txiaj ntsig:

• Xaiv ntau yam zaub mov suav nrog tag nrho cov nplej, txiv hmab txiv ntoo thiab zaub, taum thiab legumes, thiab cov zaub mov tsis muaj rog lossis tsis rog.
• Nyeem cov npe ntawm cov kaus poom, ntim khoom, thiab khov rau cov khoom noj kom tsis txhob ntxiv qab zib, ntsev, thiab rog.
• Ua kom muaj tsawg kawg ib nrab ntawm koj li kev pab cuam ib hnub twg los ntawm whole grains.
• Xaiv cov txiv ntoo tshiab thiab 100% kua txiv tsis muaj piam thaj ntxiv. Ua ib nrab ntawm koj cov txiv ntoo niaj hnub los ntawm cov txiv ntoo tshiab.
• Txwv cov khoom qab zib, dej qab zib, thiab dej cawv. Txwv txiav ntxiv cov piam thaj rau tsawg dua 10 feem pua ​​ntawm koj cov calories tauj ib hnub.

Ntawm no yog qhov xam tias yog "1 noj" ntawm cov khoom noj uas yog carbohydrate-raws li USDA (www.choosemyplate.gov/):

• Cov hmoov txhuv nplej siab: 1 khob (230 grams) mashed qos lossis qos, 1 lub pob ntseg me me ntawm pob kws.
• Cov txiv hmab txiv ntoo: 1 txiv hmab txiv ntoo hauv nruab nrab (xws li cov kua los yog txiv kab ntxwv), ½ khob txiv hmab txiv ntoo qhuav (95 grams) 1 khob 100% kua txiv (240 millilitres), 1 khob txiv ntoo (lossis txog 8 txiv pos nphuab loj).
• Mov ci thiab mov ci, mov thiab taum: 1 daim ntawm cov hmoov txhuv nplej puv thoob; 1/2 khob (100 grams) ntawm cov xim av siav, nplej zom, lossis cereal; 1/4 khob noob taum siav, lentils, lossis taum (50 grams), 3 khob kua paj kws tawg (30 grams).
• Mis los: 1 khob (240 milliliters) mis nyuj skim lossis cov muaj roj tsawg lossis 8 ooj (225 grams) yogurt taub mis dawb.

Daim ntawv qhia khoom noj zaub mov pom zoo kom ntim ib nrab ntawm koj lub phaj nrog txiv hmab txiv ntoo thiab zaub, thiab ib feem peb ntawm koj lub phaj nrog nplej, tsawg kawg ib nrab ntawm cov nplej ntawd muaj nplej tag nrho.

Ntawm no yog qhov piv txwv 2,000-calories nrog cov zaub mov zoo rau lub cev:

TSHAJ

• 1 lub khob (60 gram) zom cov nplej uas tsis muab hlais, hla nrog 1 tbsp (10 g) raisins thiab ib khob (240 milliliters) tsis muaj rog
• 1 lub txiv tsawb me me
• 1 nyuaj-hau qe

Noj su

Haus luam yeeb qaib ntxhw, ua nrog 2 ooj (55 grams) cov hmoov txhuv nplej thoob uas muaj cij, 1/4 khob (12 grams) romaine zaub xas lav, 2 nplais txiv lws suav, 3 ooj (85 grams) cov nqaij qaib ntxhw.

• 1 rab diav (tsp) lossis 5 millilitres (mL) mayonnaise-hom zaub xas lav hnav khaub ncaws
• 1 tsp (2 g) mustard daj
• 1 nruab nrab pear
• 1 khob (240 milliliters) kua txiv lws suav

Phooj ywg

• 5 ooj (140 grams) grilled sab saum toj loin steak
• 3/4 khob (190 grams) cov qos yaj ywm xyaw
• 2 tsp (10 g) mos margarine
• 1 khob (30 grams) spinach zaub xam lav
• 2 ooj (55 grams) whole-wheat ua hmo yob
• 1 tsp (5 g) mos margarine
• 1 khob (240 milliliters) mis tsis muaj rog
• 1 khob (240 milliliters) unsweetened applesauce

SNACK

• 1 khob (225 grams) muaj roj muaj roj tsis muaj roj xyaw roj khov nrog txiv pos nphuab rau saum
  

Cov Starches; Cov piam thaj yooj yim; Tswv yim; Lub tebchaw carbohydrates; Noj cov zaub mov - carbohydrates; Yooj yim carbohydrates

• Cov khoom noj ua kom thoob plaws
• Yooj yim carbohydrates
• Cov zaub mov txawv

Baynes JW. Carbohydrates thiab lipids. Hauv: Baynes JW, Dominiczak MH, eds. Kev Kho Mob Biochemistry. Thib 5 ed. Philadelphia, PA: Elsevier; 2019: chap 3.

Bhutia YD, Ganapathy V. Kev zom thiab nqus ntawm cov carbohydrate, protein thiab rog. Hauv: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger & Fordtran's Gastrointestinal thiab Kab Mob SiabCov. 11th ed. Philadelphia, PA: Elsevier; 2021: chap 102.

Maqbool A, Chaw Ua Si EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Qhov yuav tsum tau noj haus. Hauv: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Phau Ntawv ntawm PediatricsCov. 21st ed. Philadelphia, PA: Elsevier; 2020: chap 55.

Asmeskas Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg thiab US Department of Agriculture. 2015-2020 Kev Qhia Noj Zaub Mov Rau Cov Neeg Asmeskas. 8 tus ed. health.gov/our-work/food- kev noj haus tsis zoo/2015-2020-dietary-guidelines/guidelines/. Hloov kho thaum Lub Kaum Ob Hlis 2015. Nkag mus Lub Plaub Hlis 7, 2020.