Puas yog Carbs Ua Ntxiv? Yam yuav tau paub

Zoo Siab

• Carbs yog dab tsi?
• Puas yog carbs ntxiv?
• Cov ntaub ntawv rau hom carbs
• Cov ntaub ntawv tawm tsam quav carbs
• Cov carbs twg yog cov muaj feem yees?
• Yuav ua li cas mus kov yeej carb cravings
• Hauv qab kab

Kev sib cav nyob ib puag ncig cov carbs thiab lawv txoj haujlwm hauv kev noj qab haus huv zoo tau txhawb kev sib tham ntawm tib neeg kev noj haus rau ze li 5 xyoo lawm.

Cov ntsiab lus tseem ceeb ntawm kev ua noj ua haus faus thiab cov lus pom zoo tau txuas ntxiv hloov pauv ntau xyoo nyob rau xyoo.

Tib lub sijhawm, cov kws tshawb nrhiav txuas ntxiv tshawb nrhiav cov ntaub ntawv tshiab hais txog seb koj lub cev zom thiab ua li cas rau cov carbs.

Yog li no, koj tseem yuav xav paub yuav ua li cas suav carbs rau hauv zaub mov noj qab haus huv, lossis dab tsi ua rau qee qhov carbs nyuab heev uas tsis hais lub sijhawm.

Cov ntawv sau no tshawb xyuas cov kev tshawb fawb tam sim no txog seb puas muaj carbs ntxiv, thiab nws txhais tau li cas rau lawv lub luag haujlwm hauv tib neeg kev noj haus.

Carbs yog dab tsi?

Carbohydrates yog ib qho tseem ceeb macronutrients koj lub cev xav tau.

Qhov tseeb, ntawm txhua lub macronutrients, carbs yog qhov muaj peev xwm tseem ceeb tshaj plaws ntawm lub zog rau koj lub cev lub cev, cov nqaij, thiab cov plab hnyuv siab raum. Tsis tsuas yog carbs tsim hluav taws xob, tab sis lawv kuj pab khaws nws (1).

Tseem, kev pabcuam uas yog qhov zoo ntawm lub zog tsis yog lawv txoj haujlwm nkaus xwb. Carbs kuj ua haujlwm ua ntej rau cov kab mob ribonucleic acid (RNA) thiab deoxyribonucleic acid (DNA), thauj cov ntaub ntawv molecular, thiab cov kev pabcuam tes ua haujlwm ().

Thaum koj xav txog carbs, feem ntau thawj cov khoom noj uas tuaj txog yog lub siab nyiam huv carbs xws li khoom qab zib, ncuav qab zib, ncuav pastries, qhob cij dawb, pasta, thiab mov.

Lawv cov tshuaj pleev ib ce suav nrog peb lub hauv paus - carbon, hydrogen, thiab oxygen.

Txawm li cas los xij, ntau cov khoom noj muaj txiaj ntsig zoo yog tseem carbs, xws li txiv hmab txiv ntoo, zaub, legumes, thiab cov qhob cij whole-grain, nplej zom, thiab mov.

Carbs yog ib qho tseem ceeb macronutrients uas koj lub cev xav tau. Lawv xav tau rau ntau txoj haujlwm, suav nrog kev tsim khoom thiab lub zog.

Puas yog carbs ntxiv?

Koj tuaj yeem tau pom tias nws tuaj yeem tawv tawv los tawm tsam cov zaub mov tsis zoo thaum lub sijhawm, tshwj xeeb cov carbs uas muaj cov qab zib, ntsev thiab rog.

Coob leej ntau tus tau xav tias qhov no yog qhov teeb meem ntawm lub zog, tus cwj pwm lossis lub siab lub ntsws, lossis txawm tias lub hlwb nrag.

Qee tus neeg tseem tau pib nug tias seb puas muaj cov carbs ntxiv rau hauv kev zoo ib yam li lwm cov tshuaj yeeb dej caw lossis yeeb yam muaj peev xwm (,).

Ib txoj kev tshawb nrhiav tseem ceeb tau qhia txog cov pov thawj muaj zog tias cov zaub mov muaj zaub mov carb noj cov cheeb tsam ntawm lub hlwb uas cuam tshuam nrog cov kev ntshaw thiab cov khoom plig ().

Qhov kev tshawb pom no pom tias cov txiv neej rog nrog rog lossis rog dhau los ua rau pom lub hlwb ntau dua thiab muaj kev tshaib kev nqhis ntau dua tom qab noj zaub mov GI ntau, piv nrog noj tsawg GI ().

GI sawv rau glycemic Performance index, kev ntsuas ntawm yuav ua li cas carbs hauv ib pluag mov cuam tshuam rau cov ntshav qab zib cov ntshav. Ib qho khoom noj uas muaj GI siab yuav nce cov ntshav qab zib kom ntau dua li cov zaub mov uas muaj GI tsawg.

Qhov no qhia tau tias tib neeg kev xav rau cov carbs ua kom zoo zoo tuaj yeem muaj ntau yam ua rau lub hlwb nkees dua li kev ntseeg thaum pib.

Cov kev tshawb nrhiav txuas ntxiv tau txuas ntxiv los txhawb cov kev tshawb pom.

Cov ntaub ntawv rau hom carbs

Qee cov kws tshawb nrhiav tau mus kom deb li deb tau qhia tias cov carbs ua kom zoo nkauj nyob rau hauv daim ntawv ntawm fructose muaj cov khoom muaj yees uas zoo ib yam li cov cawv. Fructose yog qab zib uas yooj yim pom hauv cov txiv hmab txiv ntoo, zaub, thiab zib ntab.

Cov kws tshawb fawb no tau pom tias, xws li haus dej cawv, fructose txhawb kev tiv thaiv insulin, ua rau cov rog rog txawv txav hauv koj cov ntshav, thiab lub siab mob. Ntxiv rau, nws qhov kev hloov kho koj lub hlwb ntawm txoj haujlwm "()."

Txoj hauv kev no ua rau muaj qhov tsis txaus siab thiab cuam tshuam cov khoom noj los ntawm kev txaus siab thiab khoom plig ntau dua li ua los ntawm kev tshaib nqhis lub cev lossis qhov xav tau tiag tiag lub zog.

Tsis tsuas yog ua cov insulin tsis kam, ua rau lub cev thiab txawv txav ntawm cov rog rog ntau ntxiv kom koj qhov kev pheej hmoo ntawm tus kab mob ntev, tab sis pheej rov qab ua dua ntawm txoj kev ntawm lub plab (hedonic pathway) tuaj yeem rov pib qib ntawm cov rog rog uas koj lub cev xav khaws, ua rau lub cev hnyav ntxiv (,,).

High-GI carbs uas txhawb kev hloov pauv sai sai ntawm insulin thiab ntshav qab zib cov ntshav kuj tseem cuam tshuam rau qib dopamine. Dopamine yog tus neurotransmitter hauv koj lub hlwb xa cov lus ntawm cov hlwb thiab cuam tshuam txoj kev koj zoo siab, nqi zog, thiab txawm tias kev mob siab ().

Txuas ntxiv, qee qhov kev tshawb fawb hauv nas qhia tau hais tias tso qee lub sijhawm ntxiv rau cov suab thaj thiab cov zaub mov sib xyaw ua ke tuaj yeem tsim tus cwj pwm uas ua rau pom kev cuam tshuam qhov cuam tshuam ntau uas pom nrog kev siv yeeb tshuaj ().

Qhov thib ob txoj kev tshawb nrhiav siv cov qauv zoo sib xws, tso cai rau nas ib zaug nkag tau 10% cov kua qab zib thiab chow cov khoom noj sib xyaw ua raws li ib lub sijhawm yoo mov. Thaum lub sijhawm thiab tom qab ceev nrawm, nas tau tso tawm kev ntxhov siab-zoo li tus cwj pwm thiab txo qis dopamine ().

Nws yog ib qho tseem ceeb kom nco ntsoov tias feem ntau ntawm cov kev sim tshuaj xyuas tau ua kom deb li deb ntawm carbs thiab kev muaj yees muaj tshwm sim hauv cov tsiaj. Yog li no, xav tau kev qhia paub ntxiv thiab nruj me ntsis rau tib neeg (13,).

Hauv ib txoj kev tshawb nrhiav, cov poj niam hnub nyoog 18 txog 45 leej uas nquag nquag noj zaub mov ntau dua tau xaiv haus dej haus cawv ntau dhau ib qho khoom noj muaj protein ntau tom qab raug ntxias ua rau lub siab tsis txaus siab - txawm tias qhov muag tsis pom los ntawm haus dej twg () Cov.

Kev sib txuas ntawm cov khoom noj muaj txiaj ntsig carb thiab cov kev xav yog tsuas yog ib qho kev xav raws li cov carbs tej zaum yuav muaj yees ().

Cov ntaub ntawv tawm tsam quav carbs

Ntawm qhov tod tes, qee cov kws tshawb nrhiav tsis ntseeg tias carbs yog qhov muaj yees ntxiv ().

Lawv sib cav tias tsis muaj tib neeg kev tshawb fawb txaus thiab ntseeg tias feem ntau ntawm cov kev tshawb fawb hauv cov tsiaj pom tias kev quav yeeb-zoo li cov cwj pwm los ntawm cov suab thaj tsuas yog nyob hauv cov ntsiab lus uas tau nkag mus saib cov suab thaj tshwj xeeb tsis yog los ntawm cov nyhuv neurochemical ntawm carbs feem ntau ().

Lwm cov kws tshawb nrhiav tau ua qhov kev tshawb fawb hauv 1,495 cov tub ntxhais kawm hauv tsev kawm qib siab uas lawv ntsuas cov tub ntxhais kawm txog cov cim ntawm kev quav zaub mov. Lawv tau xaus tias tag nrho cov calories hauv ib qho khoom noj thiab kev noj haus tshwj xeeb muaj feem cuam tshuam rau cov kev siv calorie ntau dua li cov piam thaj ib leeg ().

Ntxiv mus, qee tus tau sib cav tias ntau yam ntawm cov cuab yeej siv los soj ntsuam kev quav yeeb yam zoo li kev ntseeg kev noj haus kev ntseeg tau tus kheej kev ntsuas tus kheej thiab cov ntawv ceeb toom los ntawm cov neeg koom nrog txoj kev tshawb no, uas tawm hauv chaw ntau dhau rau kev tsis nkag siab ().

Qee cov pov thawj qhia tias cov zaub mov muaj zaub mov hauv carb ntau yuav ua rau lub hlwb txawv dua li cov zaub mov qis. Tshwj xeeb, carbs tshwm sim cuam tshuam rau thaj chaw ntawm lub hlwb cuam tshuam rau kev lom zem thiab nqi zog.

Cov carbs twg yog cov muaj feem yees?

Hauv xyoo 2009, cov kws tshawb nrhiav ntawm Yale tau tsim cov Yale Food Addiction Scale (YFAS) los muab cov cuab yeej ntsuas uas muaj tseeb los ntsuas cov khoom noj uas muaj yees (,).

Hauv xyoo 2015, cov kws tshawb fawb los ntawm University of Michigan thiab New York Kev Txheeb Xyuas Kev Thaj Tsam Kev Noj Qab Haus Huv tau siv YFAS ntsuas los ntsuas kev quav yeeb-zoo li kev coj noj coj ua hauv tub ntxhais kawm. Lawv tau xaus G-GI, cov rog rog, thiab cov zaub mov tiav tau cuam tshuam nrog kev quav zaub mov ().

Daim duab hauv qab no qhia qee cov teeb meem feem ntau ntawm cov khoom noj rau kev quav ntxiv thiab lawv cov glycemic load (GL) ().

GL yog ib qho kev ntsuas uas txiav txim siab ob qho GI ntawm cov khoom noj ib yam nkaus thiab nws qhov loj. Thaum muab piv rau GI, GL feem ntau yog qhov kev ntsuas tseeb dua seb cov khoom noj cuam tshuam li cas rau cov ntshav qab zib.

Nrog rau kev zam ntawm cheese, txhua ntawm 10 yam khoom noj uas muaj yees tshaj plaws raws li YFAS nplai muaj cov nqi tseem ceeb ntawm cov carbs. Thaum cov cheese feem ntau tseem muab qee cov carbs, nws tsis yog carb-hnyav dua li lwm cov khoom hauv daim ntawv.

Ntxiv mus, ntau ntawm cov zaub mov no tsis tsuas yog hauv carbs ntau dua tab sis kuj ua kom cov qab zib, ntsev, thiab rog. Ntxiv rau, lawv feem ntau noj hauv cov ntaub ntawv ua tiav.

Yog li no, tseem yuav muaj ntau yam ntxiv los nthuav tawm txog kev sib raug zoo ntawm cov zaub mov no, tib neeg lub hlwb, thiab kev quav yeeb-zoo li kev coj noj coj ua.

Cov feem ntau hom carbs yog cov txheej txheem heev, nrog rau cov rog, qab zib thiab ntsev ntxiv. Lawv kuj feem ntau muaj lub siab glycemic load.

Yuav ua li cas mus kov yeej carb cravings

Txawm hais tias kev tshawb fawb qhia pom tias carbs tso saib qee cov khoom muaj yees, muaj ntau cov tswv yim uas koj tuaj yeem siv los mus kov yeej kev ntshaw mus rau carbs thiab lwm yam zaub mov qua ntxi.

Ib qho ntawm txoj kev muaj zog uas koj tuaj yeem ua los nres carb kev ntshaw tsuas yog npaj rau lawv ua ntej.

Muaj kev npaj ua nyob rau hauv lub siab rau cov sijhawm ntawd thaum kev xav mus qeeb yuav pab koj npaj thiab txhawb kom dhau cov khoom noj muaj carb-laden thiab xaiv ua qhov zoo dua rau kev noj haus.

Raws li qhov koj qhov phiaj xwm yuav tsum ua, khaws cia rau hauv siab tias tsis muaj qhov lus teb tsis raug lossis tsis raug. Cov tswv yim sib txawv yuav ua hauj lwm zoo dua los yog ua tsis zoo rau cov neeg sib txawv.

Nov yog qee qhov tswv yim koj tuaj yeem sim:

• Txhaws cov protein ua ntej. Ob qho tsiaj thiab zaub ntawm cov protein, suav nrog nqaij, qe, taum paj, thiab taum, muaj npe nrov rau pab koj nyob ntev dua ().
• Noj cov txiv hmab txiv ntoo uas muaj fiber ntau. Tsis tsuas yog muaj cov fiber ntau hauv cov txiv ntoo ua rau koj zoo, tab sis nws cov dej qab zib ib txwm kuj tseem yuav pab ua rau kev qab los yog rau tej yam qab zib ().
• Nyob hydrated. Qee qhov kev tshawb fawb qhia tias lub cev qhuav dej tuaj yeem ua rau mob ntsev. Vim tias muaj ntau cov khoom noj qab ntsev kuj muaj cov carbs ntau, cov dej haus thoob plaws ib hnub yuav tawm ntawm txoj kev ntshaw mus rau ob hom zaub mov ().
• Tau tsiv. Txhawb koj cov theem kev ua nrog cov kauj ruam, kev qhia kom muaj zog, lossis lwm yam qoj ib ce ntawm koj txoj kev xaiv ua rau tso qhov kev xav zoo ntawm endorphins los ntawm koj lub hlwb uas yuav cuam tshuam koj carb cravings (,).
• Qhia kom koj paub cov teeb meem. Ua tib zoo saib cov zaub mov twg yog qhov nyuaj rau koj kom tsis txhob thiab npaj koj tus kheej kom nyob ze cov zaub mov tseem ceeb ua ntej.
• Coj nws yooj yim ntawm koj tus kheej. Tsis muaj leej twg uas zoo tag nrho. Yog tias koj tso rau hauv cov carb txoj kev xav, tsuas yog xav txog yam koj tuaj yeem ua txawv lwm zaus. Tsis txhob tuav koj tus kheej dhau nws. Ib yam li lwm yam, kev kawm tshawb cov carb txoj kev ntshaw mus xyaum siv.

Muaj ntau yam txuj ci uas yuav pab tua carbs cravings. Cov no suav nrog kev tawm dag zog, nyob hydrated, paub koj tus kheej nrog cov zaub mov tseem ceeb, thiab kev noj txiv hmab txiv ntoo, zaub, thiab protein kom muaj txiaj ntsig zoo.

Hauv qab kab

Carbs yog koj lub cev qhov tseem ceeb ntawm lub zog.

Qee qhov carbs, xws li txiv hmab txiv ntoo, zaub, thiab nplej txhua yam puav leej noj qab nyob zoo. Lwm cov carbs tuaj yeem ua tiav ntau thiab muaj ntsev, qab zib thiab rog.

Cov kev tshawb fawb thaum ntxov ntawm carbs qhia tau hais tias lawv yuav pom cov yam ntxwv nyiam ntxiv. Lawv tshwm sim los txhawb qee qhov ntawm lub hlwb thiab tseem cuam tshuam rau ntau hom thiab tshuaj ntawm koj lub hlwb tso tawm.

Txawm li cas los xij, ntau kev tshawb fawb nruj hauv tib neeg yog xav tau los qhia meej meej li cas cov txheej txheem hauv lub hlwb tau cuam tshuam los ntawm carbs.

Qee qhov ntxiv rau carbs tshwm sim ua cov zaub mov tsis xws luag xws li pizza, nti, ncuav, thiab khaub noom.

Txawm li cas los xij, muaj ntau ntau yam kev kawm uas koj tuaj yeem sim tawm tsam carb cravings. Xav sim ob peb yam kom paub seb qhov twg zoo rau koj.