Carbohydrates

Zoo Siab

• Ntsiab lus
• Cov carbohydrates yog dab tsi?
• Dab tsi yog cov sib txawv ntawm cov carbohydrates?
• Cov khoom noj twg muaj cov khoom noj uas muaj carbohydrates?
• Kuv yuav tsum noj hom carbohydrates twg?
• Kuv yuav tsum tau noj pes tsawg carbohydrates?
• Puas yog noj cov zaub mov uas tsis muaj carb?

Ntsiab lus

Cov carbohydrates yog dab tsi?

Carbohydrates, lossis carbs, yog cov suab thaj molecules. Nrog rau cov protein thiab cov rog, carbohydrates yog ib qho ntawm peb qhov tseem ceeb muaj nyob hauv cov zaub mov thiab dej qab zib.

Koj lub cev zom cov carbohydrates rau hauv cov piam thaj. Cov piam thaj, lossis ntshav qab zib, yog qhov tseem ceeb ntawm lub zog rau koj lub cev, cov ntaub so ntswg, thiab cov plab hnyuv siab raum. Cov kua nplaum tuaj yeem siv tam sim ntawd lossis khaws cia hauv lub siab thiab cov leeg rau tom qab siv.

Dab tsi yog cov sib txawv ntawm cov carbohydrates?

Nws muaj peb lub ntsiab hom carbohydrates:

• Tswv yim. Lawv kuj hu ua cov carbohydrates yooj yim vim tias lawv tau nyob hauv daim ntawv yooj yim tshaj plaws. Lawv tuaj yeem muab ntxiv rau cov khoom noj, xws li cov piam thaj hauv cov khaub noom, cov khoom qab zib, cov zaub mov ua tiav, thiab dej qab zib tsis tu ncua. Lawv kuj tseem suav nrog hom qab zib uas pom muaj nyob hauv cov txiv hmab txiv ntoo, zaub, thiab mis nyuj.
• Cov hnub qub zog. Lawv yog cov carbohydrates ua, uas yog ua los ntawm ntau ntau cov suab thaj yooj yim strung ua ke. Koj lub cev yuav tsum rhuav tshem cov hnub qub mus rau hauv cov piam thaj kom siv nws lub zog. Starches muaj xws li mov ci, cereal, thiab nplej zom. Lawv kuj tseem sau qee cov zaub, zoo li qos yaj ywm, taum pauv, thiab pob kws.
• Npuas. Nws tseem yog ib cov carbohydrate nyuaj. Koj lub cev tsis tuaj yeem rhuav tshem cov fibers feem ntau, yog li noj zaub mov nrog fiber ntau tuaj yeem pab koj lub siab thiab ua rau koj tsis tshua nyob ntev. Cov pluas noj muaj fiber ntau muaj lwm cov txiaj ntsig kev noj qab haus huv. Lawv yuav pab tiv thaiv teeb meem hauv plab lossis hnyuv, xws li cem quav. Tej zaum lawv kuj tseem yuav pab txo qis cov roj cholesterol thiab ntshav qab zib. Cov khoom noj muaj fiber ntau hauv cov zaub mov uas yog los ntawm cov nroj tsuag, suav nrog cov txiv hmab txiv ntoo, zaub, txiv ntoo, noob, noob taum, thiab nplej.

Cov khoom noj twg muaj cov khoom noj uas muaj carbohydrates?

Cov zaub mov tseem ceeb nrog cov khoom noj carbohydrates suav nrog

• Cov nplej, xws li qhob cij, mij, pasta, khaub noom, cereals, thiab mov
• Txiv hmab txiv ntoo, xws li txiv apples, tsawb, berries, txiv nkhaus taw, txiv ntoo, thiab txiv kab ntxwv
• Khoom noj siv mis, xws li mis thiab kua mis nyeem qaub
• Khoom, nrog rau cov taum qhuav, lentils, thiab taum pauv
• Cov khoom noj txom ncauj thiab khoom qab zib, xws li khoom qab zib, ncuav qab zib, khaub noom, thiab lwm yam khoom qab zib
• Cov kua txiv, kua dej qab zib txhua hnub, kua txiv hmab txiv ntoo, dej qab zib kis las, thiab haus dej haus uas muaj suab thaj
• Cov hmoov txhuv nplej siab, xws li cov qos yaj ywm, pob kws, thiab taum pauv

Qee yam khoom noj tsis muaj cov khoom noj carbohydrates ntau, xws li nqaij, ntses, nqaij qaib, qee hom cheese, noob txiv, thiab roj.

Kuv yuav tsum noj hom carbohydrates twg?

Koj yuav tsum noj qee qhov khoom noj (carbohydrates) txhawm rau muab koj lub zog rau lub cev. Tab sis nws yog ib qho tseem ceeb kom noj cov zaub mov carbohydrates kom zoo rau koj:

• Thaum noj mov nplej, xaiv cov qoob loo feem ntau thiab cov nplej tsis tau txiav:
  • Cov nplej tseem yog cov zaub mov zoo li cov qhob cij nplej, txhuv nplej, nplej pob kws, thiab oatmeal. Lawv muaj ntau cov zaub mov zoo uas koj lub cev xav tau, xws li cov vitamins, minerals thiab fiber. Txheeb xyuas seb qhov khoom puas muaj cov noob qoob loo ntau, kuaj cov npe khoom xyaw rau ntawm lub pob thiab xyuas seb puas yog ib lub noob nplej yog ib ntawm thawj ob peb yam khoom uas tau teev tseg.
  • Refined nplej yog cov khoom noj uas tau muaj qee qhov kev tshem tawm. Qhov no tseem tshem tawm qee cov as-ham uas zoo rau koj lub cev.
• Noj cov khoom noj uas muaj cov tshuaj fiber ntau.Daim Ntawv Qhia Txog Khoom Noj Txog Khoom Noj nyob sab nraum qab ntawm cov pob khoom noj qhia rau koj seb muaj khoom noj muaj fiber ntau npaum li cas.
• Sim kom tsis txhob noj cov khoom noj uas muaj piam thaj ntxiv rau. Cov zaub mov no muaj peev xwm ntau calories tab sis tsis tshua noj zaub mov zoo. Noj ntau dhau lawm cov piam thaj nce koj cov piam thaj hauv ntshav thiab tuaj yeem ua rau koj lub cev qhov hnyav. Koj tuaj yeem qhia yog tias ib qho khoom noj lossis dej haus muaj cov suab thaj ntxiv los ntawm kev saib ntawm Daim Ntawv Teev Khoom Noj Khoom Haus uas nyob sab nraum qab ntawm pob khoom noj. Nws qhia koj tias cov piam thaj thiab cov piam thaj muaj ntau npaum li cas hauv cov khoom noj lossis dej haus.

Kuv yuav tsum tau noj pes tsawg carbohydrates?

Tsis muaj ib-qhov loj-haum-txhua tus nqi ntawm cov carbohydrates uas tib neeg yuav tsum tau noj. Qhov nyiaj no tuaj yeem sib txawv, nyob ntawm ntau yam xws li koj lub hnub nyoog, poj niam txiv neej, kev noj qab haus huv, thiab seb koj tab tom sim poob lossis nce phaus. Qhov nruab nrab, tib neeg yuav tsum tau txais 45 txog 65% ntawm lawv cov calories los ntawm carbohydrates txhua hnub. Ntawm Cov Ntawv Qhia Khoom Noj Khoom Noj, Cov Khoom Siv Txhua Hnub rau tag nrho cov carbohydrates yog 275 g nyob rau ib hnub. Qhov no yog ua los ntawm kev noj zaub mov 2000-calories kom txhua hnub. Koj Tus Nqi Txhua Hnub tej zaum yuav siab dua lossis qis dua nyob ntawm koj cov calories thiab kev noj qab haus huv.

Puas yog noj cov zaub mov uas tsis muaj carb?

Qee cov neeg mus kev noj zaub mov kom zoo kom yuag poob. Qhov no feem ntau txhais tau tias noj mov 25g thiab 150g carbs txhua hnub. Noj zaub mov zoo no tuaj yeem muaj kev nyab xeeb, tab sis koj yuav tsum nrog koj tus kws kho mob tham ua ntej pib ua. Ib qho teeb meem nrog cov zaub mov tsis muaj carb ntau yog lawv tuaj yeem txwv cov nyiaj uas koj tau txais nyob hauv ib hnub. Lawv kuj tuaj yeem ua tawv tawv kom nyob ruaj khov hauv lub sijhawm ntev.