23 Kev Tshawb Fawb Txog Cov Khoom Noj Tsis Muaj Nqaij thiab Rog Qes - Lub sijhawm rov mus so Fad

Zoo Siab

• Cov kev tshawb fawb
• Lub cev yuag
• LDL (cov roj) siab phem
• HDL (zoo) roj (cholesterol)
• Triglycerides
• Cov ntshav qab zib, insulin qib thiab ntshav qab zib hom II
• Ua ntshav siab
• Muaj pes tsawg tus neeg ua tiav?
• Teeb meem tsis zoo
• Hauv qab kab

Thaum nws poob ceeb thawj, cov kws qhia zaub mov zoo sib cav txog qhov teeb meem "carbohydrates thiab rog."

Cov koom haum saib xyuas kev noj qab haus huv feem ntau sib cav hais tias kev noj zaub mov muaj roj ntau ntau yuav ua rau muaj teebmeem kev noj qab haus huv, tshwj xeeb tshaj yog kab mob plawv.

Lawv nyiam kom noj cov zaub mov muaj roj tsawg, uas txwv tsis pub cov rog rog tsawg dua 30% ntawm cov calories tag nrho.

Txawm li cas los xij, ntau zuj zus ntawm cov kev tshawb fawb tau ntsib cov kev qhia txog cov rog qis.

Ntau tus tam sim no sib cav hais tias kev noj cov zaub mov tsis muaj carb, uas yog cov rog thiab protein ntau dua, yuav zoo rau kev kho thiab tiv thaiv kev rog thiab lwm yam mob.

Kab lus no tshawb xyuas cov ntaub ntawv los ntawm 23 cov kev tshawb fawb piv rau kev noj zaub mov carb qis thiab cov zaub mov muaj roj tsawg.

Txhua yam ntawm cov kev tshawb fawb no muaj kev sim tswj xyuas tau yooj yim, thiab txhua yam tshwm sim nyob rau hauv cov ntawv sau muaj kev saib xyuas, muaj kev tshuaj xyuas zoo.

Cov kev tshawb fawb

Ntau ntawm cov kev tshawb fawb sib piv cov carb qis thiab cov zaub mov muaj roj tsawg tau tsom rau cov tib neeg nrog:

• rog dhau
• ntshav qab zib hom 2
• metabolic mob

Cov kws tshawb nrhiav feem ntau ntsuas qee yam xws li:

• poob phaus
• theem roj
• triglycerides
• ntshav qab zib ntau ntau

1. Cov menyuam tu, G. D. li al. Kev pheej hmoo ntawm txoj kev noj zaub mov kom tsis txhob rog rau qhov rog.Xov Xwm Tshiab Askiv Phau Tshuaj, 2003.

Cov ntsiab lus: Rau caum peb tus neeg laus rog nrog cov rog ua raws li cov rog rog lossis rog tsawg rau 12 lub hlis. Cov pab pawg muaj roj tsawg yog txwv tsis pub noj.

Lub cev yuag: Tom qab 6 lub hlis, pab pawg carb qis tau poob 7% ntawm lawv lub cev qhov hnyav tag nrho, piv nrog cov pab pawg muaj roj tsawg, uas poob 3%. Qhov txawv yog cov lus pom tseeb nyob ntawm 3 thiab 6 hli tab sis tsis yog 12 hli.

Xaus: Muaj ntau qhov kev poob phaus hauv pawg carb tsawg, thiab qhov sib txawv yog qhov tseem ceeb ntawm 3 thiab 6 lub hlis, tab sis tsis yog 12. Cov pab pawg carb qis muaj kev txhim kho ntau dua nyob rau hauv cov ntshav triglycerides thiab HDL (cov roj cholesterol zoo), tab sis lwm tus biomarkers tau zoo sib xws ntawm pab pawg Cov.

2. Samaha, F. F. li al. Kev noj zaub mov zoo li rog tsawg nyob rau hauv kev rog rog hauv cov rog rog.Xov Xwm Tshiab Askiv Phau Tshuaj, 2003.

Cov ntsiab lus: Hauv txoj kev tshawb fawb no, 132 cov tib neeg muaj cov rog rog (qhov nruab nrab BMI ntawm 43) tau ua raws li cov rog rog lossis rog tsawg rau 6 lub hlis. Ntau tus neeg muaj tus mob metabolic syndrome lossis hom 2 mob ntshav qab zib. Cov uas noj cov zaub mov muaj roj tsawg tau txwv tsis pub noj tsawg.

Lub cev yuag: Cov pab pawg qis carb poob qhov nruab nrab ntawm 12.8 phaus (5.8 kg), thaum pab pawg muaj roj tsawg poob tsuas yog 4.2 phaus (1.9 kg). Qhov txawv yog cov lus tseem ceeb.

Xaus: Cov neeg uas ua raws li cov zaub mov noj qis carb poob txog peb zaug dua qhov hnyav dua li cov uas ua rau cov zaub mov muaj roj tsawg.

Kuj tseem muaj cov ntsiab lus tseem ceeb sib txawv hauv ob peb lub tshuab luam ntawv biomarkers:

• Triglycerides poob los ntawm 38 mg / dL hauv pawg qis carb, piv nrog 7 mg / dL hauv pawg muaj roj tsawg.
• Cov tshuaj insulin txhim kho ntawm kev noj zaub mov noj kom tsawg, tab sis nws cuam tshuam me ntsis ntawm kev noj cov zaub mov muaj roj tsawg.
• Yoo cov ntshav cov ntshav cov qib poob los ntawm 26 mg / dL hauv cov pab pawg qis carb, tab sis tsuas yog 5 mg / dL hauv pawg muaj roj tsawg.
• Cov tshuaj insulin qib poob los ntawm 27% nyob rau hauv pab pawg qis carb, tab sis nws tau nce siab me ntsis hauv cov pab pawg muaj roj tsawg.

Zuag qhia tag nrho, kev noj cov zaub mov carb qis dua tau txais txiaj ntsig ntau dua rau qhov hnyav thiab biomarkers tseem ceeb hauv qhov kev kawm no.

3. Sondike, S. B. li al. Phau Ntawv Journal Pediatrics, 2003.

Cov ntsiab lus: Peb caug cov tub ntxhais hluas nrog cov rog dhau los ua raws li cov zaub mov carb qis lossis rog rog tsawg rau 12 lub lis piam. Tsis muaj pab pawg neeg txwv lawv noj kom tsawg.

Lub cev yuag: Cov uas noj cov zaub mov uas tsis muaj carb tsawg poob 21,8 phaus (9.9 kg), hos cov uas tsis rog rog poob tsuas yog 9 phaus (4.1 kg). Qhov txawv yog cov lus tseem ceeb.

Xaus: Cov pab pawg qis carb poob qis dua 2,3 npaug ntawm qhov hnyav thiab muaj qhov txo qis hauv cov roj triglyceride thiab cov roj lipoprotein (tsis yog HDL) cov qib roj cholesterol. Cov lipoprotein tag nrho thiab tsawg roj (LDL) - lossis cov roj "tsis zoo" - poob rau hauv cov pab pawg muaj roj tsawg xwb.

4. Brehm, B. J. li al. Ib qho kev sib piv hauv kev sib piv piv rau cov zaub mov uas tsis muaj carbohydrate tsawg thiab kev txwv tsis pub rog tsawg ntawm cov rog lub cev nyhav thiab lub plawv muaj feem rau cov poj niam noj qab haus huv.Cov Ntawv Xov Xwm Txog Kev Ntsuam Xyuas Neeg Ua Haujlwm endocrinology & Metabolism, 2003.

Cov ntsiab lus: Tsib caug-peb tug poj niam uas muaj rog rog tab sis tau zoo nyob rau kev noj qab haus huv yog kev noj cov rog lossis rog tsawg rau 6 lub hlis. Cov pab pawg muaj roj tsawg tsawg txwv tsis pub lawv noj calorie.

Lub cev yuag: Cov uas nyob rau hauv pab pawg qis carb poob qhov nruab nrab 18.7 phaus (8.5 kg), thaum cov uas tsis rog rog poob qhov nruab nrab ntawm 8.6 phaus (3.9 kg). Qhov txawv yog cov ntsiab lus tseem ceeb thaum 6 lub hlis.

Xaus: Cov pab pawg qis carb poob 2.2 lub sijhawm hnyav dua li cov pab pawg muaj roj tsawg. Cov ntshav ua kom ntshav nce siab rau txhua pab pawg, tab sis tsis muaj qhov sib txawv ntawm cov pab pawg.

5. Awb, Y. W. li al. .Archives ntawm Internal tshuaj, 2004.

Cov ntsiab lus: Rau caum tus tib neeg muaj rog dhau los ua kev noj haus cov zaub mov uas rog hauv cov rog rog, lossis cov rog rog rog raws li National Cholesterol Kev Kawm (NCEP). Lawv tau ua raws kev noj haus rau 12 lub lim tiam

Ob pawg neeg tau txwv tsis pub lawv cov khoom noj calories.

Lub cev yuag: Cov pab pawg qis carb poob qhov nruab nrab ntawm 13.6 phaus (6.2 kg), thaum pab pawg muaj roj tsawg poob 7,5 phaus (3.4 kg). Qhov txawv yog cov lus tseem ceeb.

Xaus: Cov pab pawg qis carb poob 1.8 npaug nyhav li qhov hnyav, thiab ntau yam kev hloov pauv hauv biomarkers:

• Duav-rau-hip piv yog ib lub cim rau lub plab rog. Qhov cim no tau nce me ntsis hauv qis carb tab sis tsis nyob hauv pab pawg muaj roj tsawg.
• Cov roj (cholesterol tag nrho) txhim kho hauv ob pab pawg.
• Triglycerides poob los ntawm 42 mg / dL hauv pab pawg qis carb, piv nrog 15.3 mg / dL hauv pawg muaj roj tsawg. Txawm li cas los xij, qhov sib txawv tsis yog cov lus tseem ceeb ntawm cov pab pawg.
• LDL cov khoom loj me nce los ntawm 4.8 nm, thiab feem pua ​​ntawm me me, ntom nti LDL hais txo qis los ntawm 6.1% hauv pawg carb tsawg. Tsis muaj qhov sib txawv ntawm cov pab pawg muaj roj tsawg, thiab cov ntsiab lus pauv hloov tsis tau zoo raws lub ntsiab lus tseem ceeb ntawm cov pab pawg.

Tshaj tag nrho, pab pawg carb qis poob phaus ntau dua thiab muaj qee qhov kev txhim kho hauv ntau qhov tseem ceeb txaus ntshai los ntawm kab mob plawv.

6. Yancy, W. S. Jr. et al. Tshaj Tawm ntawm Cov Tshuaj Sab Hauv, 2004.

Cov ntsiab lus: Hauv txoj kev tshawb fawb no, 120 cov tib neeg uas rog thiab ntshav cov ntshav lipids tau ua raws li cov carb qis lossis cov rog tsis rog hauv 24 lub lis piam. Cov pab pawg muaj roj tsawg tsawg txwv tsis pub lawv noj calorie.

Lub cev yuag: Cov neeg nyob hauv pab pawg qis carb poob 20.7 phaus (9.4 kg) ntawm lawv lub cev qhov hnyav tag nrho, piv nrog 10.6 phaus (4.8 kg) hauv pab pawg muaj roj tsawg.

Xaus: Cov neeg nyob hauv pab pawg qis carb poob ntau qhov hnyav dua thiab muaj kev txhim kho ntau dua ntawm cov ntshav triglycerides thiab cov roj HDL (zoo).

7. Volek, J. S. li al. Khoom noj khoom haus & Metabolism (London), 2004.

Cov ntsiab lus: Hauv kev tshawb fawb txog 28 tus neeg muaj rog lossis rog dhau, cov pojniam tau ua raws li cov carb rog lossis rog rog tsawg tsawg nyob rau 30 hnub, thiab cov txiv neej ua raws ib ntawm cov pluas noj no rau 50 hnub. Ob pluas noj tsis muaj calorie txwv.

Lub cev yuag: Cov neeg nyob hauv pab pawg qis carb poob ntau qhov hnyav dua. Qhov no tau muaj tseeb tshwj xeeb rau tus txiv neej, txawm tias lawv tau noj ntau calories ntau dua li cov pab pawg muaj roj tsawg.

Xaus: Cov neeg nyob hauv pab pawg qis carb poob ntau dua cov neeg hauv cov pab pawg muaj roj tsawg. Cov txiv neej ntawm cov zaub mov tsis zoo carb poob peb zaug rog rog ntau dua li cov txiv neej ntawm cov zaub mov muaj roj tsawg.

8. Meckling, K. A. et al. Kev sib piv ntawm cov zaub mov muaj roj tsawg rau kev noj zaub mov tsis rog rog ntawm qhov ua kom yuag, lub cev muaj pes tsawg leeg, thiab muaj feem ua rau muaj ntshav qab zib thiab mob plawv hauv txoj kev ua neej ywj pheej, rog dhau hwv thiab poj niam.Cov Phau Ntawv Xov Xwm Txog Kev Xaj Xaim Endocrinology & Metabolism, 2004.

Cov ntsiab lus: Plaub caug cov neeg rog dhau los ua kev rog lossis rog tsawg rau 10 lub lis piam. Txhua pab pawg muaj cov kev siv tib hom calories.

Lub cev yuag: Cov pab pawg qis carb poob 15.4 phaus (7.0 kg), thiab pab pawg muaj roj tsawg poob 14.9 phaus (6.8 kg). Qhov txawv tsis yog cov lus tseem ceeb.

Xaus: Ob pawg neeg poob tus nqi sib xws, thiab cov hauv qab no kuj tau tshwm sim:

• Ua ntshav siab poob hauv ob pawg, ob leeg systolic thiab diastolic.
• Cov roj (cholesterol) tag nrho thiab LDL (tsis zoo) poob hauv pawg muaj roj tsawg xwb.
• Triglycerides poob rau hauv ob pawg.
• HDL (zoo) roj (cholesterol) sawv hauv pawg carb qis, tab sis nws poob rau hauv pawg muaj roj tsawg.
• Ntshav qab zib mus rau hauv ob pawg neeg, tab sis tsuas yog qis pawg carb tsis muaj tsawg hauv tshuaj insulin theem. Qhov no qhia tau tias cov kua dej rhiab zoo dua.

9. Nickols-Richardson, S. M. li al. Kev nkag siab ntawm lub cev tshaib plab qis dua thiab yuag poob yog qhov ntau dua hauv cov neeg rog rog cov poj niam noj cov zaub mov uas tsis muaj carbohydrate / cov protein ntau nrog cov carbohydrate / cov rog tsawg.Phau ntawv Journal ntawm koom haum American caj ces, 2005.

Cov ntsiab lus: Nees nkaum yim pojniam uas rog dhau, uas tseem tsis tau txog lub hnub lawm, tau noj cov carb lossis cov rog uas tsis muaj rog li 6 lub lis piam. Kev noj zaub mov kom tsis rog muaj roj tsawg.

Lub cev yuag: Cov uas nyob rau hauv pab pawg qis carb poob 14.1 phaus (6.4 kg), thaum cov nyob hauv pab pawg muaj roj tsawg poob 9.3 phaus (4.2 kg). Qhov txheeb xyuas tau cov ntsiab lus tseem ceeb.

Xaus: Tseem ceeb tshaj qhov poob phaus tshwm sim nrog kev noj zaub mov kom tsawg, thiab tseem muaj kev tshaib kev nqhis, piv nrog kev noj cov zaub mov muaj roj tsawg.

10. Daly, M. E. li al. Lub sij hawm luv luv los ntawm kev pheej hmoo ntawm kev noj haus carbohydrate-txwv cov lus qhia hauv hom 2 ntshav qab zib.Lawb Tshuaj Kho Mob, 2006.

Cov ntsiab lus: Hauv txoj kev tshawb fawb no 102 cov neeg muaj tus mob ntshav qab zib hom 2 tau txais cov lus qhia txog kev noj zaub mov muaj carb lossis rog tsawg nyob rau 3 lub hlis. Cov nyob rau hauv pab pawg muaj roj tsawg tau qhia kom txo tsawg feem.

Lub cev yuag: Cov pab pawg qis carb poob li 7,8 phaus (3.55 kg), thaum pab pawg muaj roj tsawg poob tsuas yog 2 phaus (0.92 kg). Qhov txawv yog cov lus tseem ceeb.

Xaus: Cov pab pawg qis carb poob ntau dua qhov hnyav thiab muaj kev txhim kho zoo dua rau lawv cov roj cholesterol tag nrho / HDL piv. Tsis muaj qhov sib txawv ntawm cov triglycerides, ntshav siab, lossis HbA1c (qhov cim tseg rau cov ntshav qab zib cov ntshav) ntawm cov pawg.

11. McClernon, F. J. li al. Kev pham (Nyiaj Caij Nplooj Hlav), 2007.

Cov ntsiab lus: Hauv txoj kev tshawb fawb no, 119 tus neeg muaj rog dhau los ua tus carb tsawg, kev noj zaub mov ketogenic lossis muaj cov calories kom rog tsawg ua rau muaj 6 lub hlis.

Lub cev yuag: Cov neeg nyob hauv pab pawg qis carb poob 28.4 phaus (12.9 kg), thaum cov nyob hauv pab pawg muaj roj tsawg poob 14.7 phaus (6.7 kg).

Xaus: Cov pab pawg neeg tsawg carb poob yuav luag ob zaug ua ntau qhov hnyav thiab tsis tshua muaj kev tshaib kev nqhis.

12. Gardner, C. D. li al. Phau ntawv Journal ntawm American Medical Association, 2007.

Cov ntsiab lus: Nyob hauv txoj kev tshawb no, 311 tus poj niam uas tsis tau muaj dua lub caij lawm thiab leej twg rog dhau los yog rog dhau los yog ib ntawm plaub qhov kev noj zaub mov:

• tsawg carb Atkins noj
• tsis muaj rog rog Cov neeg tsis noj nqaij Noj ua ke Kev yoo
• tsam noj
• KEV NOJ QEEG

Cheeb Tsam thiab LEARN tau txwv tsis pub noj tsawg.

Lub cev yuag: Pawg Atkins poob qhov hnyav tshaj - 10.3 phaus (4.7 kg) - thaum 12 lub hlis, piv nrog cov pab pawg Ornish poob 4.9 phaus (2.2 kg), Thaj Tsam pawg poob poob phaus 3.5 phaus (1.6 kg), thiab pawg LEARN poob 5.7 phaus (2.6 kg).

Txawm li cas los xij, qhov sib txawv tsis yog cov lus tseem ceeb nyob rau 12 hlis.

Xaus: Pawg Atkins poob ntau qhov hnyav, txawm hais tias qhov sib txawv tsis yog cov lus tseem ceeb. Cov pab pawg Atkins ua tau zoo tshaj plaws ntawm kev txo ntshav siab, triglycerides, thiab roj HDL (zoo) qib roj. Cov neeg uas ua raws li LEARN lossis Ornish, uas yog cov zaub mov muaj roj tsawg, tau txo tsawg hauv LDL roj (muaj feem) cov roj nyob rau 2 lub hlis, tab sis tom qab ntawd qhov cuam tshuam tsawg dua.

13. Halyburton, A. K. li al. Miskas Phau Xov Xwm Kev Noj Haus Huv, 2007.

Cov ntsiab lus: Cuaj caum-peb tus neeg rog rog lossis rog dhau tom qab noj cov carb, rog rog lossis rog tsawg, noj cov zaub mov carb ntev rau 8 lub lis piam. Ob pawg neeg no txwv tsis pub siv.

Lub cev yuag: Cov pab pawg qis carb poob 17,2 phaus (7.8 kg), thaum pab pawg muaj roj tsawg poob 14.1 phaus (6.4 kg). Qhov txawv yog cov lus tseem ceeb.

Xaus: Cov pab pawg qis carb poob ntau qhov hnyav dua. Ob pawg neeg tau txais kev txhim kho zoo sib xws hauv kev xav, tab sis kev ua kom ceev nrawm (ntsuas ntsuas ntawm kev paub tab) zoo dua ntxiv ntawm kev noj cov rog tsawg.

14. Dyson, P. A. li al. Lawb Tshuaj Kho Mob, 2007.

Cov ntsiab lus: Kaum peb cov neeg uas muaj ntshav qab zib thiab 13 tsis muaj ntshav qab zib ua raws li cov zaub mov noj qis lossis "noj zaub mov zoo". Qhov no yog qhov muaj calorie txwv, kev noj zaub mov muaj roj tsawg pom zoo los ntawm Ntshav Qab Zib UK. Txoj kev tshawb no ntev li 3 lub hlis.

Lub cev yuag: Cov neeg nyob hauv pab pawg qis carb poob qhov nruab nrab ntawm 15.2 phaus (6.9 kg), piv nrog 4.6 phaus (2.1 kg) hauv pab pawg muaj roj tsawg.

Xaus: Cov pab pawg qis carb poob txog peb zaug ntau npaum li qhov hnyav dua li cov pab pawg muaj roj tsawg. Tsis muaj qhov sib txawv hauv lwm cov cim ntawm cov pab pawg.

15. Westman, E. C. thiab al. Nutrion & Metabolism (London), 2008.

Cov ntsiab lus: Yim caum plaub tus tib neeg muaj rog thiab hom 2 mob ntshav qab zib ua raws carb tsawg, kev noj zaub mov ketogenic lossis cov khoom noj muaj calorie txwv tsis muaj glycemic tsawg rau 24 lub lis piam.

Lub cev yuag: Cov pab pawg tsawg carb poob ntau qhov hnyav - 24.4 phaus (11.1 kg) - dua li cov pab pawg tsawg glycemic - 15,2 phaus (6.9 kg).

Xaus: Cov neeg nyob hauv pab pawg qis carb poob ceeb thawj hnyav dua li ntawm pawg glycemic tsawg. Ntxiv rau:

• Hemoglobin A1c nqis los ntawm 1.5% hauv pab pawg qis carb, piv rau 0.5% hauv pab pawg tsawg glycemic.
• HDL (zoo) roj (cholesterol) nce ntxiv hauv pawg carb tsawg xwb, los ntawm 5.6 mg / dL.
• Tshuaj kho ntshav qab zib tau yog txo lossis tshem tawm hauv 95.2% ntawm pawg pawg tsawg carb, piv rau 62% hauv pawg qis glycemic.
• Ntshav siab, triglycerides, thiab lwm yam cim txhim kho nyob rau hauv ob pawg neeg, tab sis qhov sib txawv ntawm cov pab pawg tsis tseem ceeb.

16. Shai, I. et al. Kev rog lub cev nrog cov rog hauv av qis, Mediterranean, lossis cov zaub mov muaj roj tsawg.Xov Xwm Tshiab Askiv Phau Tshuaj, 2008.

Cov ntsiab lus: Hauv txoj kev tshawb no, 322 cov neeg muaj rog rog raws li ib ntawm peb qhov kev noj haus:

• cov zaub mov muaj carb tsawg
• cov khoom noj rau lub cev ua kom tsis muaj rog tsawg
• cov khoom noj tsis txaus rau lub cev zaub mov hauv Mediterranean

Lawv tau ua raws kev noj haus rau 2 xyoos.

Lub cev yuag: Cov pab pawg qis carb poob 10.4 phaus (4.7 kg), cov pab pawg muaj roj tsawg poob 6.4 phaus (2.9 kg), thiab pawg neeg noj cov zaub mov Mediterranean poob 9.7 phaus (4.4 kg).

Xaus: Cov pab pawg qis carb poob ntau dua cov pab pawg muaj roj tsawg thiab muaj kev txhim kho ntau dua ntawm HDL (zoo) cov roj (cholesterol) thiab triglycerides.

17. Keogh, J. B. li al. Miskas Phau Xov Xwm Kev Noj Haus Huv, 2008.

Cov ntsiab lus: Hauv txoj kev tshawb fawb no, 107 cov tib neeg uas mob plab rog ua raws li cov nqaij rog hauv lub cev lossis rog rog tsawg, ob qho tib si nrog cov kev txwv tsis zoo, ntev txog 8 lub lis piam.

Lub cev yuag: Cov pab pawg qis carb poob 7.9% ntawm lawv lub cev qhov hnyav, piv nrog 6.5% hauv cov pab pawg muaj roj tsawg.

Xaus: Cov pab pawg qis carb poob ntau qhov hnyav dua. Kuj tseem tsis muaj qhov sib txawv hauv cov cim hom lossis cov kev pheej hmoo ntawm pawg.

18. Tay, J. li al. Cov teebmeem hauv lub cev ua rau lub cev poob rau ntawm cov zaub mov uas tsis rog nrog cov zaub mov ntau ntau nrog lub cev sib xyaw isocaloric high-carbohydrate hauv cov plab rog rog.Phau ntawv Journal ntawm American College ntawm Cardiology, 2008.

Cov ntsiab lus: Yim caum yim tus neeg uas mob plab rog ua raws li cov nqaij rog hauv lub cev muaj rog tsawg lossis ua kom rog tsawg rau 24 lub lis piam. Ob pluas noj tsis muaj calorie txwv.

Lub cev yuag: Cov neeg nyob hauv pab pawg qis carb poob qhov nruab nrab ntawm 26.2 phaus (11.9 kg), thaum cov nyob hauv pab pawg muaj roj tsawg poob 22.3 phaus (10.1 kg). Txawm li cas los xij, qhov sib txawv tsis yog cov lus tseem ceeb.

Xaus: Ob lub pluas noj zaub mov zoo sib xws ua rau cov neeg yuag poob zoo thiab txhim kho triglycerides, roj HDL (zoo), roj C-reactive protein, insulin, insulin rhiab heev, thiab ntshav siab. Cov roj (cholesterol) tag nrho thiab LDL (cov roj) tsis zoo nyob rau cov pab pawg muaj roj tsawg xwb.

19. Volek, J. S. li al. Lipids, 2009.

Cov ntsiab lus: Plaub caug cov neeg uas muaj kev pheej hmoo siab rau cov kab mob plawv ua raws li cov carb qis lossis cov rog tsis zoo rau 12 lub lis piam, ob qho tib si nrog txwv cov calories.

Lub cev yuag: Cov pab pawg qis carb poob 22.3 phaus (10.1 kg), thaum pab pawg muaj roj tsawg poob 11,5 phaus (5.2 kg).

Xaus: Cov neeg nyob hauv pab pawg qis carb poob yuav luag hnyav dua li ob zaug li qhov hnyav hauv cov pab pawg muaj roj tsawg, txawm tias lawv cov khoom noj khoom haus hauv lub cev rog tsawg dua.

Ntxiv rau:

• Triglycerides poob los ntawm 107 mg / dL ntawm cov zaub mov noj uas tsis muaj carb, tab sis nws tsuas yog poob 36 mg / dL ntawm cov zaub mov muaj roj tsawg.
• HDL (zoo) roj (cholesterol) sawv los ntawm 4 mg / dL ntawm cov zaub mov noj uas tsis muaj carb, tab sis nws poob los ntawm 1 mg / dL ntawm cov zaub mov muaj roj tsawg.
• Apolipoprotein B mus los ntawm 11 cov ntsiab lus ntawm kev noj zaub mov kom tsawg carb, tab sis nws tsuas yog nqes 2 cov ntsiab lus ntawm cov zaub mov tsis muaj roj.
• LDL hais qhov loj me nce rau ntawm kev noj zaub mov noj kom tsawg carb, tab sis nws nyob qhov qub ntawm cov zaub mov tsis muaj roj.

Ntawm qhov tsis tshua muaj carb cov khoom noj, qhov LDL hais me me ib nrab pauv los ntawm me me rau loj, uas yog qhov zoo. Txawm li cas los xij, ntawm cov zaub mov muaj roj muaj roj tsawg, lawv tau hloov pauv qee qhov los ntawm loj rau me, uas tsis tshua muaj mob.

20. Brinkworth, G. D. li al. Miskas Phau Xov Xwm Kev Noj Haus Huv, 2009.

Cov ntsiab lus: Hauv txoj kev tshawb fawb no, 118 cov tib neeg uas mob plab rog ua raws li cov nqaij hauv plab lossis cov rog uas tsis muaj rog hauv 1 xyoos. Ob pluas noj tsis muaj calorie txwv.

Lub cev yuag: Cov neeg nyob hauv pab pawg qis carb poob 32 phaus (14.5 kg), thaum cov nyob hauv pab pawg muaj roj tsawg poob 25.3 phaus (11.5 kg). Qhov txawv tsis yog cov lus tseem ceeb.

Xaus: Cov pab pawg carb tsawg dua qhov kev txo qis hauv triglycerides thiab ntau dua ntawm cov roj HDL (zoo) thiab roj LDL (cov roj) tsis zoo, piv nrog cov pab pawg muaj roj tsawg.

21. Hernandez, T. L. li al. Miskas Phau Xov Xwm Kev Noj Haus Huv, 2010.

Cov ntsiab lus: Peb caug-ob tus neeg laus rog nrog cov rog ua raws li cov nqaij ntshiv qis lossis qhov muaj calorie txwv, kev noj zaub mov muaj roj tsawg rau 6 lub lis piam.

Lub cev yuag: Cov pab pawg qis carb poob 13.7 phaus (6.2 kg), thaum pab pawg muaj roj tsawg poob li 13.2 phaus (6.0 kg). Qhov txawv tsis yog cov lus tseem ceeb.

Xaus: Cov pab pawg qis carb pom qhov txo qis ntau dua triglycerides (43.6 mg / dL) dua li cov pab pawg muaj roj tsawg (26.9 mg / dL). Cov roj LDL (cov phem) thiab cov roj HDL (cov roj) zoo nyob rau hauv pab pawg muaj roj tsawg xwb.

22. Krebs, N. F. et al. Phau Ntawv Journal Pediatrics, 2010.

Cov ntsiab lus: Plaub caug rau tus neeg ua raws li cov carb lossis cov rog uas tsis muaj rog rau 36 lub lis piam. Cov neeg nyob hauv pab pawg muaj roj tsawg txwv tsis pub lawv noj tsawg hauv lub cev.

Lub cev yuag: Cov neeg nyob hauv pab pawg qis carb muaj qhov txo qis ntau hauv lub cev qhov hnyav (BMI) Z-cov qhab nia dua cov pab pawg muaj roj tsawg, tab sis kev poob phaus tsis txawv ntawm cov pab pawg.

Xaus: Tsawg pab pawg carb muaj qhov txo qis dua hauv BMI Z-cov qhab-nees, tab sis kev poob phaus nws zoo li ntawm pab pawg. Ntau yam tshuab raj tshuab kom zoo dua hauv ob pawg, tab sis tsis muaj qhov sib txawv ntawm lawv.

23. Guldbrand H. li al. Ntawm hom 2 Ntshav Qab Zib, randomization rau cov lus qhia ua raws li cov zaub mov uas tsis muaj carbohydrate tsawg pab txhim kho glycemic piv nrog cov lus ntuas kom ua raws li cov zaub mov muaj roj tsawg ua kom poob phaus zoo sib xws.Ntshav qab zib, 2012.

Cov ntsiab lus: Rau caum-tus tib neeg muaj tus mob ntshav qab zib hom 2 ua raws li cov carb lossis cov zaub mov muaj roj tsawg tsawg 2 xyoos, nrog rau kev txwv tsis pub muaj calorie.

Lub cev yuag: Cov uas nyob rau hauv pab pawg qis carb poob 6.8 phaus (3.1 kg), thaum cov nyob hauv pab pawg muaj roj tsawg poob li 7,9 phaus (3.6 kg). Qhov txawv tsis yog cov lus tseem ceeb.

Xaus: Tsis muaj qhov sib txawv hauv qhov kev poob phaus lossis ib qho kev pheej hmoo tshwm sim ntawm txhua pab pawg. Muaj qhov kev txhim kho tseem ceeb hauv kev tswj glycemic thaum 6 lub hlis rau cov pab pawg carb qis. Txawm li cas los xij, kev ua raws li tsis tau zoo, thiab qhov cuam tshuam tau ploj zuj zus mus ntawm 24 lub hlis thaum tib neeg pib noj ntau cov carbs.

Lub cev yuag

Daim duab qhia hauv qab no qhia txog yuav ua li cas poob phaus piv ntawm 23 qhov kev tshawb nrhiav. Cov tib neeg poob ceeb thawj hauv 21 ntawm cov kev tshawb fawb.

Feem ntau ntawm cov kev tshawb pom pom qhov sib txawv hauv qhov poob phaus, uas nyiam qhov kev noj zaub mov carb qis.

Ntxiv rau:

• Cov pab pawg qis carb feem ntau poob 2-3 zaug nyhav li cov pab pawg muaj roj tsawg. Ntawm qee qhov, tsis muaj qhov sib txawv.
• Feem ntau, cov pab pawg muaj roj tsawg ua raws li cov kev txwv tsis pub muaj roj tsawg, thaum pab pawg carb tsawg noj cov calories ntau li lawv xav tau.
• Thaum ob pab neeg txwv tsis pub noj cov calories, cov zaub mov tsis muaj carb qis tseem poob ntau qhov hnyav (,,), txawm hais tias nws tsis yog ib txwm tseem ceeb (4, 5,).
• Hauv kev tshawb fawb xwb, pab pawg muaj roj tsawg poob ntau qhov hnyav (7), tab sis qhov sib txawv me me - 1.1 phaus (0.5 kg) - thiab tsis yog cov lus tseem ceeb.
• Hauv qee qhov kev tshawb fawb, kev poob phaus yog qhov loj tshaj thaum pib. Tom qab ntawd cov tib neeg pib rov pib dua qhov nyhav thaum lawv muab cov khoom noj pov tseg.
• Kev noj zaub mov qis carb tau zoo dua hauv kev txo cov rog plab, ib hom rog uas cov kws tshawb nrhiav tau txuas rau ntau yam mob. (,,).

Ob qho laj thawj uas yog vim li cas cov zaub mov tsis zoo carb yuav ua rau zoo rau qhov hnyav dua yog:

• cov ntsiab lus muaj protein ntau
• lub qab los-txhawb kev cuam tshuam ntawm cov khoom noj

Cov ntsiab lus no tuaj yeem pab txo tus neeg lub cev kom tsawg.

Koj tuaj yeem nyeem ntxiv txog vim li cas cov khoom noj zoo li no ua haujlwm: Vim li cas Noj Tsawg Carb Tsis Ua Haujlwm? Lub Tshuab tau piav qhia.

LDL (cov roj) siab phem

Kev noj zaub mov carb qis feem ntau tsis pom tias yuav nce qib roj cholesterol thiab LDL (phem).

Kev noj zaub mov kom tsis txhob rog rog tuaj yeem txo qis thiab muaj roj (cholesterol) phem, tab sis qhov no feem ntau tsuas yog ib ntus xwb. Tom qab 6-12 lub hlis, qhov sib txawv tsis yog feem ntau muaj sau ua lus ntau.

Qee tus kws kho mob tau tshaj tawm tias cov zaub mov muaj carb tsawg yuav ua rau cov roj (cholesterol) LDL (cov roj) tsis zoo thiab lwm cov cim lipid nce ntxiv hauv ob peb tus neeg.

Txawm li cas los xij, cov kws sau ntawv ntawm txoj kev tshawb fawb saum toj no tsis nco txog cov kev tsis zoo no. Cov kev tshawb fawb uas tau saib cov qib siab lipid (,) tsuas yog txhim kho.

HDL (zoo) roj (cholesterol)

Ib txoj hauv kev los tsa HDL (qib zoo) roj (cholesterol) yog kom noj cov rog ntau. Vim li no, nws tsis yog qhov txawv uas pom tias cov zaub mov muaj carb tsawg, ua rau muaj rog ntau dua, feem ntau yuav nce roj HDL (zoo) dua li cov zaub mov muaj roj tsawg.

Cov qib HDL siab dua (zoo) tuaj yeem pab txhim kho kev paub txog kev noj qab haus huv thiab txo kev pheej hmoo ntawm cov kab mob plawv. Cov neeg mob metabolic syndrome feem ntau muaj HDL tsawg (zoo).

Kaum yim ntawm 23 qhov kev tshawb nrhiav tau qhia txog cov kev hloov pauv hauv HDL (zoo) cov qib roj cholesterol.

Kev noj zaub mov carb tsawg feem ntau nce qib HDL (zoo), tab sis cov qib no hloov pauv tsawg dua ntawm cov zaub mov tsis muaj roj. Hauv qee kis, lawv poob qis.

Triglycerides

Triglycerides yog qhov tseem ceeb tshaj plawv plawv thiab lwm cov tsos mob tseem ceeb ntawm kev mob tshwm sim ntawm metabolic.

Qhov zoo tshaj plaws los txo qis triglycerides yog noj tsawg cov carbohydrates, thiab tshwj xeeb tshaj yog noj tsawg dua cov piam thaj.

Kaum cuaj ntawm 23 cov kev tshawb fawb tau tshaj tawm cov kev hloov pauv hauv cov ntshav triglyceride ntau ntau.

Ob lub carb thiab cov rog uas tsis muaj rog tuaj yeem pab txo qis triglycerides, tab sis cov nyhuv yog qhov muaj zog ntawm pawg carb qis.

Cov ntshav qab zib, insulin qib thiab ntshav qab zib hom II

Cov neeg uas tsis muaj ntshav qab zib tau pom lawv cov ntshav qab zib thiab cov roj insulin qib nce rau ob qho kev noj zaub mov hauv lub cev thiab noj zaub mov muaj roj tsawg. Qhov sib txawv ntawm cov pab pawg feem ntau me me.

Peb txoj kev tshawb fawb los sib piv cov kev noj haus cuam tshuam li cas rau cov neeg muaj ntshav qab zib hom 2.

Tsuas yog ib txoj kev tshawb fawb tswj kom txo tau cov carbohydrates txaus.

Hauv qhov kev tshawb fawb no ntau yam kev txhim kho tau tshwm sim, suav nrog kev poob qis hauv HbA1c, ib lub cim rau ntshav qab zib cov ntshav (). Ntxiv rau, ntau dua 90% ntawm cov tib neeg hauv pawg carb qis tswj kom txo lossis tshem tawm lawv cov tshuaj kho ntshav qab zib.

Txawm li cas los xij, qhov sib txawv me me lossis tsis muaj nyob hauv lwm qhov kev tshawb fawb ob, vim tias kev ua raws cai tsis zoo. Cov neeg koom nrog noj mov ib puag ncig 30% ntawm lawv cov calories uas yog carbs. (, 7).

Ua ntshav siab

Thaum ntsuas, ntshav siab feem ntau yuav ua rau txo qis rau ob hom kev noj haus.

Muaj pes tsawg tus neeg ua tiav?

Ib qho teeb meem tshwm sim hauv kev tshawb pom kev poob phaus yog tias tib neeg feem ntau tso tseg kev noj zaub mov ua ntej txoj kev tshawb no tiav.

Kaum cuaj ntawm 23 qhov kev tshawb fawb tau tshaj tawm txog cov neeg uas ua tiav txoj kev tshawb no.

Qhov feem pua ​​ntawm cov neeg uas ua raws kev noj haus thoob plaws yog:

• tsis tshua muaj carb pawg: 79.51%
• pawg muaj roj tsawg: 77.72%

Qhov no qhia tau tias kev noj zaub mov noj qis carb tsis yog qhov nyuaj ntxiv rau lo rau dua li lwm hom kev noj haus.

Qhov laj thawj yuav yog tias cov zaub mov muaj carb qis yuav ua rau txo kev tshaib plab (,), thiab cov neeg tuaj yeem tuaj yeem noj mov kom txog thaum lawv tau tsau. Kev noj zaub mov kom tsis rog tsawg, lub sijhawm no, feem ntau muaj calorie txwv. Tus neeg xav kom hnyav lawv cov zaub mov thiab suav cov calories, uas tuaj yeem ua rau tsis zoo.

Cov tib neeg kuj poob ntau qhov hnyav dua, thiab ua rau nws poob sai dua, ntawm kev noj zaub mov kom tsawg. Qhov no tuaj yeem txhim kho lawv txoj kev mob siab kom ua ntxiv cov zaub mov noj.

Teeb meem tsis zoo

Cov neeg koom nrog cov kev tshawb fawb no tsis qhia txog kev muaj mob loj vim tias kev noj zaub mov zoo.

Zuag qhia tag nrho, noj cov zaub mov uas tsis muaj carb zoo li pom tau tias ua tau zoo thiab nyab xeeb.

Hauv qab kab

Coob leej ntau tus neeg tau xaiv rau kev noj zaub mov kom rog tsawg thiab suav cov calories kom yuag poob.

Txawm li cas los xij, kev tshawb pom ntawm cov kev tshawb fawb no qhia tias kev noj zaub mov kom tsawg carb tsuas yog qhov ua tau zoo, thiab kab tias muaj ntau dua li, yog ib hom zaub mov muaj roj tsawg.