Cov khoom noj muaj carbohydrate-nplua nuj

Zoo Siab

• Sau cov zaub mov uas muaj carbohydrate-nplua nuj
• Dab tsi yog cov carbohydrates
• Cov khoom noj muaj nplua nuj nyob hauv cov carbohydrates
• Cov zaub mov nplua nuj nyob hauv cov carbohydrates yooj yim
• Dab tsi yog cov carbohydrates zoo
• Yuav ua li cas siv cov carbohydrates kom nce cov leeg nqaij

Cov zaub mov muaj protein ntau hauv cov zaub mov, xws li mov ci, zaub mov, mov thiab txhua yam nplej zom, yog cov qauv tseem ceeb rau lub zog, vim cov piam thaj tau tsim nyob rau hauv kev zom zaub mov, uas yog qhov tseem ceeb ntawm lub zog rau lub cev lub cev.

Thaum cov zaub mov noj ntau nyob rau hauv ntau, lub cev siv ib feem los tsim lub zog thiab qhov tsis siv yog khaws cia li rog nyob hauv daim ntaub adipose, txhawb qhov hnyav nce. Yog li, nws txoj kev noj yuav tsum raug tswj, raug pom zoo kom noj 200 rau 300 grams tauj ib hnub hauv kev noj zaub mov zoo, txawm li cas los qhov nyiaj no tuaj yeem sib txawv raws qhov hnyav, hnub nyoog, poj niam txiv neej thiab kev siv lub cev ua si los ntawm tus neeg.

Hauv cov tib neeg uas xav kom poob phaus, nws yog qhov tseem ceeb uas tswj cov hom kev noj haus uas muaj cov carbohydrate noj, nrog rau cov feem, thiab lawv yuav tsum xaiv cov zaub mov uas muaj cov carbohydrates tsawg thiab muaj fiber ntau hauv lawv cov. Nov yog qhia txog kev noj haus cov zaub mov muaj cab tsawg.

Sau cov zaub mov uas muaj carbohydrate-nplua nuj

Cov lus hauv qab no muaj cov npe ntawm cov khoom noj uas muaj cov khoom noj kom ntau tshaj plaws thiab ua kom lawv cov fiber ntau:

Cov zaub mov teev hauv cov lus no tsuas yog qee cov zaub mov uas muaj cov khoom noj hauv carbohydrates, tab sis kuj tseem muaj lwm cov khoom noj uas muaj cov khoom noj hu ua carbohydrates tab sis cov khoom noj tsawg dua, xws li mis nyuj, yogurt, cheese, taub dag, beets, carrots, txiv apples lossis pears, piv txwv li . carbohydrates, tab sis tsawg dua. Lwm cov zaub mov nplua nuj nyob hauv cov carbohydrates yog hmoov nplej hmoov nplej, dav siv los ua manioc hmoov. Kawm seb yuav noj manioc hmoov li cas tsis muaj rog.

Dab tsi yog cov carbohydrates

Carbohydrates, kuj hu ua carbohydrates, glycides lossis saccharides, yog cov lwg me me uas tsim los ntawm cov organic sib txuas zoo li carbon, hydrogen thiab oxygen. Nws lub luag haujlwm tseem ceeb yog los muab lub zog sai sai rau lub cev, vim lawv yooj yim kom zom, txawm li cas los xij thaum lub zog no tsis siv, nws xaus rau hauv lub cev ua kom muaj rog nyob hauv lub hlwb ntawm cov ntaub so ntswg adipose.

Txhua cov zaub muaj carbohydrates thiab tsuas yog zaub mov ntawm tsiaj keeb kwm uas muaj carbohydrates yog zib ntab. Koj cov kev xav noj nyob hauv tag nrho cov zaub mov noj txhua hnub yuav tsum tsis txhob ntau dua 60% ntawm cov calories uas pom zoo rau ib hnub.

Carbohydrates tuaj yeem muab cais ua qhov yooj yim thiab tsis yooj yim raws li cov yam ntxwv ntawm cov molecule, nrog cov complexes thiab cov fiber ntau hauv cov yog qhov tsim nyog tshaj plaws rau kev noj nyob rau hauv cov zaub mov poob phaus.

Cov khoom noj muaj nplua nuj nyob hauv cov carbohydrates

Cov khoom noj uas muaj cov khoom noj ua si carbohydrates qeeb dua yuav tsum tau zom los ntawm lub cev, cov piam thaj raug tso tawm qeeb dua hauv cov ntshav thiab pab tsim kev xav zoo rau lub sijhawm ntev, tshwj xeeb tshaj yog tias cov zaub mov muaj cov tshuaj fiber ntau. Yog li, cov zaub mov ntau nyob rau hauv cov carbohydrates ua tau muab cais ua muaj qis glycemic index. Kawm ntxiv txog glycemic Performance index ntawm cov zaub mov.

Cov khoom noj nplua nuj nyob hauv cov khoom noj carbohydrates yog qhov tsawg dua cov khoom noj qab zib, xws li cov nplej thiab nplej zom nplej, thiab tseem muaj cov nplej, cov nqaij liab, cov nqaij qaib, txhuv lossis cov txiv laum huab xeeb.

Cov zaub mov no zoo rau cov neeg mob ntshav qab zib thiab tseem kom noj thaum lub cev hnyav, vim tias lawv kuj muaj ntau cov vitamins B, hlau, fibers thiab lwm yam zaub mov.

Cov zaub mov nplua nuj nyob hauv cov carbohydrates yooj yim

Cov khoom noj nplua nuj nyob hauv cov khoom noj khoom haus yooj yim yog cov uas lub cev nqus tau sai dua ntawm txoj hnyuv kom siv lub zog, ua rau tus neeg ntawd tau tshaib plab sai dua, tsis zoo li cov khoom noj ua si carbohydrates nrog cov ntsiab lus fiber ntau. Qee qhov piv txwv ntawm cov khoom noj uas yooj yim yog ua kom muaj qab zib, qab zib demerara, zib suab thaj, zib ntab, fructose tam sim no hauv cov txiv hmab txiv ntoo thiab lactose, uas yog cov piam thaj tam sim no hauv mis.

Tsis tas li ntawd, muaj qee cov zaub mov ua tiav uas muaj cov piam thaj ntau dhau xws li qab zib, dej qab zib, marmalade, kua txiv muaj txiaj ntsig, pos hniav thiab khoom qab zib.

Hom carbohydrate no ua rau cov ntshav qab zib sai sai, thiab yog vim li ntawd thiaj xav tias muaj cov glycemic siab, thiab yog li yuav tsum zam los ntawm cov neeg mob ntshav qab zib thiab cov neeg xav txo kom yuag.

Dab tsi yog cov carbohydrates zoo

Thaum txhua qhov chaw ntawm carbohydrates yog qhov zoo, xaiv cov khoom noj kom zoo dua tsis yog ib txoj haujlwm yooj yim. Qhov kev xaiv zoo tshaj plaws rau cov neeg uas xav poob phaus lossis txhim kho lawv qhov txiaj ntsig hauv chaw dhia ua si yog haus cov zaub mov tag nrho, ntxiv rau txiv hmab txiv ntoo thiab zaub. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum tau xyuas tas li lub rooj noj zaub mov ntawm cov zaub mov kom xaiv qhov kev xaiv zoo tshaj plaws, txij li ntau cov khoom lag luam muaj cov piam thaj ntxiv lossis cov rog ntau.

Yog li, qee qhov chaw zoo ntawm carbohydrates vim lawv cov nyiaj ntawm fiber ntau yog:

• Txiv hmab txiv ntoo muaj fiber ntau: plum, papaya, pear, txiv pos nphuab, kiwi, mandarin, txiv qaub, pitaya thiab txiv duaj;
• Tag Nrho Cov Khoom Noj: cov nplej xim av, mov nplej, nplej khaub noom, xim av qhob cij lossis khob cij noob;
• Zaub: zaub qhwv, zaub cob pob, zaub paj dawb;
• Nplej noob taum, lentils, chickpeas thiab peas;
• Cereals: oat;
• Tubers: qab zib qos nrog tev thiab lwm yam

Cov zaub mov muaj piam thaj ntau, xws li ncuav mog qab zib, ncuav qab zib, mov ci thiab khoom qab zib nyob rau hauv dav dav yuav tsum tsis txhob noj yog tias koj xav kom poob ceeb thawj lossis nce lub cev nqaij.

Yuav ua li cas siv cov carbohydrates kom nce cov leeg nqaij

Txhawm rau kom nce cov leeg lub cev nws raug nquahu kom noj ntau qhov ntawm cov khoom noj carbohydrates thoob plaws ib hnub thiab ua ntej kev cob qhia, vim tias lawv muab lub zog uas lub cev xav tau los ua kev tawm dag zog. Txog 1 teev tom qab kev cob qhia nws raug nquahu kom noj qee yam khoom noj muaj protein, xws li kua mis nyeem qaub los piv txwv, txhawb kev nce nqaij.

Txawm li cas los xij, rau cov txiaj ntsig zoo tshaj plaws, qhov zoo tshaj plaws yog sab laj nrog tus kws qhia zaub mov noj kom npaj cov khoom noj khoom haus kom ua raws li qhov xav tau ntawm txhua tus neeg.

Saib daim vis dis aus no kom paub siv carbohydrates txhawm rau txhim kho cov txiaj ntsig hauv chaw dhia: