Zoo Carbs, Carbs phem - Yuav Ua Li Cas Thiaj Xaiv Qhov Yog

Zoo Siab

• Carbs Yog Dab Tsi?
• "Tag nrho" vs "Refined" Carbs
• Tsawg-Carb Cov pluas noj zoo rau qee tus neeg
• “Carbs” Tsis Yog Qhov Ua Kev pham
• Carbs Tsis Yog "Qhov Tseem Ceeb," Tab sis Ntau Cov Khoom Noj Carb-Uas Muaj Khoom Noj Qab Haus Huv Tsis Txaus
• Yuav Ua Li Cas Thiaj Xaiv Qhov Yog
• Tsawg-Carb Yog Qhov Zoo Rau Qee Qhov, Tab sis Lwm Tus Muaj Feem Nrho Ua Tau Zoo Tshaj plaws nrog Carbs ntau

Carbs muaj cov nyom heev niaj hnub no.

Cov txheej txheem kev noj zaub mov hais kom peb tau txog li ib nrab ntawm peb cov calories los ntawm carbohydrates.

Ntawm qhov tod tes, qee qhov kev thov tias carbs ua rau kev rog thiab hom ntshav qab zib 2, thiab hais tias feem coob yuav tsum zam lawv.

Muaj cov lus sib cav zoo rau ob tog, thiab nws zoo nkaus li qhov yuav tsum tau carbohydrate feem ntau ntawm tus neeg.

Qee tus neeg ua tau zoo dua nrog kev siv roj carb qis, thaum lwm tus tsuas yog noj zaub mov zoo txaus.

Kab lus no yuav ua tib zoo saib carbs, lawv cov teebmeem kev noj qab haus huv thiab koj tuaj yeem xaiv qhov yog.

Carbs Yog Dab Tsi?

Carbs, lossis carbohydrates, yog cov molecules uas muaj carbon, hydrogen thiab oxygen atoms.

Hauv khoom noj khoom haus, "carbs" yog hais txog ib qho ntawm peb qhov macronutrients. Qhov ob ntxiv yog cov protein thiab rog.

Kev noj haus carbohydrates tuaj yeem faib ua peb pawg loj:

• Cov lus qhia: Qab zib, luv-saw cov carbohydrates pom hauv cov zaub mov. Cov piv txwv muaj piam thaj, fructose, galactose thiab sucrose.
• Cov Hnub Qub: Ntev txuas cov kua nplaum nyob ntev, uas thaum kawg tau tawg rau hauv cov piam thaj hauv cov zom zaub mov.
• Fiber ntau: Tib neeg tsis tuaj yeem zom cov fiber ntau, txawm hais tias cov kab mob hauv lub plab zom mov tuaj yeem siv qee yam ntawm lawv.

Lub hom phiaj tseem ceeb ntawm cov roj carbohydrates hauv cov zaub mov yog kom muab lub zog. Cov carbs feem ntau tau tawg lossis hloov mus rau hauv qabzib, uas tuaj yeem siv ua lub zog. Carbs kuj tseem tuaj yeem hloov mus ua rog (khaws lub zog) rau kev siv tom qab.

Fiber yog qhov kev zam. Nws tsis muab lub zog ncaj qha, tab sis nws muab cov kab mob hauv cov plab zom zaub mov kom zoo. Cov kab mob no tuaj yeem siv cov tshuaj fiber los ua cov roj ntsha uas qee yam ntawm peb lub hlwb tuaj yeem siv los ua lub zog.

Cov dej cawv qab zib kuj tseem raug cais raws li cov carbohydrates. Lawv saj cov qab zib, tab sis feem ntau tsis yog muab los ntawm cov calories.

Carbohydrates yog ib qho ntawm peb macronutrients. Lub ntsiab hom kev noj haus ntawm cov zaub mov carbohydrates yog suab thaj, muaj hnub qub thiab fiber ntau.

"Tag nrho" vs "Refined" Carbs

Tsis yog txhua txhua carbs yog tsim vaj huam sib luag.

Muaj ntau ntau hom khoom noj uas muaj cov khoom noj uas muaj carbohydrate, thiab lawv sib txawv heev hauv lawv cov txiaj ntsig kev noj qab haus huv.

Txawm hais tias carbs feem ntau hu ua "yooj yim" vs "txoj," Kuv tus kheej pom "tag nrho" vs "ua kom zoo zoo" kom paub ntxiv.

Cov carbs tag nrho cov khoom siv ua tsis tau zoo thiab muaj cov tshuaj fiber ntau pom nyob hauv cov zaub mov, thaum cov carbs ua kom zoo dua tau ua tiav thiab muaj cov tshuaj fiber ntuj tawm.

Piv txwv ntawm cov carbs tag nrho suav nrog zaub, txiv hmab txiv ntoo tag nrho, txiv ntoo, qos yaj ywm thiab nplej. Cov zaub mov no feem ntau muaj kev noj qab haus huv.

Ntawm qhov tod tes, cov carbs ua kom zoo nkauj muaj xws li dej qab zib-dej haus, kua txiv hmab txiv ntoo, ncuav qab zib, khob cij dawb, nplej zom dawb, nplej dawb thiab lwm yam.

Ntau cov kev tshawb fawb qhia pom tias kev noj zaub mov zoo carbohydrate cuam tshuam nrog teeb meem kev noj qab haus huv zoo li kev rog thiab hom ntshav qab zib hom 2 (,,).

Lawv nyiam ua rau muaj qhov hnyav nyob rau hauv cov ntshav qab zib, uas ua rau muaj kev sib tsoo tom qab uas tuaj yeem ua rau muaj kev tshaib plab thiab nqhis dej ntau rau cov zaub mov muaj zaub mov noj (, 5).

Nov yog “ntshav qab zib cov roj coaster” uas coob leej ntau tus paub txog.

Refined carbohydrate cov zaub mov feem ntau kuj tseem muaj cov zaub mov tsis tseem ceeb. Hauv lwm lo lus, lawv "tsis txaus" calories.

Cov suab thaj ntxiv yog lwm zaj dab neeg zoo rau lawv, lawv yog qhov tsis txaus ntseeg ntawm cov carbohydrates thiab txuas rau txhua hom kev mob (,,,).

Txawm li cas los xij, nws ua rau tsis muaj lub siab los ua kom tag nrho cov khoom noj uas muaj cov khoom noj carbohydrate vim yog kev noj qab haus huv los ntawm lawv cov txheej txheem ua haujlwm.

Tag nrho cov khoom noj ntawm cov carbohydrates yog muaj cov khoom noj muaj txiaj ntsig thiab fiber ntau, thiab tsis txhob ua rau muaj qhov sib txawv thiab ua rau hauv cov ntshav qab zib ntau ntau.

Pua pua ntawm kev kawm txog cov khoom noj muaj protein ntau, nrog rau zaub, txiv hmab txiv ntoo, zaub thiab nplej ntau ntau qhia tias kev noj zaub mov lawv txuas rau kev txhim kho kev noj qab haus huv thiab muaj kev pheej hmoo tsawg dua ntawm tus kab mob (10, 11,,,).

Tsis yog txhua txhua carbs yog tsim vaj huam sib luag. Refined carbs yog txuam nrog kev rog thiab cov kab mob metabolic, tab sis cov zaub mov tsis muaj zaub mov carbohydrate yog qhov zoo heev.

Tsawg-Carb Cov pluas noj zoo rau qee tus neeg

Tsis muaj kev sib tham txog carbs yog ua tiav yam tsis tau hais txog kev noj zaub mov kom tsawg carb.

Cov khoom noj zoo li no txwv cov khoom noj ua kom muaj carbohydrates, thaum pub rau cov protein thiab rog ntau.

Dhau 23 qhov kev tshawb fawb tam sim no pom tias cov khoom noj muaj zaub mov tsis zoo carb zoo dua li cov qauv "rog-rog" uas tau pom zoo rau ntau xyoo lawm.

Cov kev tshawb fawb no qhia tau tias cov zaub mov muaj cab tsawg ua rau lub cev hnyav dua thiab ua rau muaj kev noj qab haus huv ntau dua, xws li cov roj HDL ("zoo"), cov roj triglycerides, ntshav qab zib, ntshav siab thiab lwm yam (, 16,,,).

Rau cov neeg rog dhau, lossis muaj tus mob metabolic syndrome thiab / lossis hom ntshav qab zib hom 2, cov zaub mov muaj zaub mov noj qis dua tuaj yeem muaj txiaj ntsig cawm lub neej.

Qhov no yuav tsum tsis txhob saib me ntsis, vim hais tias tam sim no cov teeb meem kev noj qab haus huv loj tshaj plaws hauv ntiaj teb no, lub luag haujlwm rau lab tus tuag hauv ib lub xyoo.

Txawm li cas los xij, tsuas yog vim tias cov pluas noj qis-carb yog qhov zoo rau cov kev poob phaus thiab cov neeg uas muaj qee yam teeb meem ntawm metabolic, lawv yog cov tsis muaj lus teb rau txhua tus.

Tshaj li 23 qhov kev tshawb fawb tau qhia tias cov zaub mov muaj zaub mov ua kom rog qis rau cov rog uas ua rau poob ceeb thawj thiab ua rau muaj kev txhim kho hauv kev noj qab haus huv metabolic.

“Carbs” Tsis Yog Qhov Ua Kev pham

Txwv tsis pub carbs feem ntau tuaj yeem (tsawg kawg ib nrab) thim rov qab rog.

Txawm li cas los xij, qhov no tsis txhais tau tias cov carbs yog dab tsi tshwm sim rog dhau los ntawm thawj qhov chaw.

Qhov no yog qhov tseeb ntawm tswvyim hais ua dabneeg, thiab muaj lub pov thawj tiv thaiv nws.

Thaum nws yog qhov tseeb ntxiv cov piam thaj thiab cov carbs ua kom zoo dua yog txuas rau cov rog rog, qhov tsis yog qhov tseeb ntawm cov khoom noj muaj fiber ntau, cov khoom noj muaj txiaj ntsig ntawm carbohydrates.

Tib neeg tau noj carbs rau txhiab xyoo, nyob rau hauv ib daim ntawv lossis lwm yam. Kev kis mob rog pib thoob xyoo 1980, thiab hom 2 mob ntshav qab zib sib kis sai sai tom qab.

Kev liam qhov teeb meem kev noj qab haus huv tshiab rau qee yam uas peb tau noj los noj ntev heev tsis yooj yim txiav txim siab.

Nco ntsoov tias muaj coob tus neeg tau nyob hauv kev noj qab haus huv zoo thaum noj cov zaub mov uas muaj carb ntau, xws li Okinawans, Kitavans thiab Neeg Esxias cov neeg noj mov.

Txhua yam lawv tau muaj ua ke yog qhov lawv tau noj zaub tiag, ua tsis tau raws li lub siab xav.

Txawm li cas los xij, cov neeg uas tau noj ntau ua kom huv carbohydrates thiab cov zaub mov tiav ua rau muaj mob thiab ua tsis zoo.

Tib neeg tau noj carbs txij li ntev ua ntej kev mob rog, thiab muaj ntau yam piv txwv ntawm cov neeg uas tau nyob hauv kev noj qab haus huv zoo thaum noj cov zaub mov muaj zaub mov ntau hauv carbs.

Carbs Tsis Yog "Qhov Tseem Ceeb," Tab sis Ntau Cov Khoom Noj Carb-Uas Muaj Khoom Noj Qab Haus Huv Tsis Txaus

Coob tus neeg lub cev muaj tsawg hais tias carbs tsis yog cov khoom noj khoom haus tsis tseem ceeb.

Qhov no yog technically tseeb. Lub cev tuaj yeem ua haujlwm tsis muaj ib pob ntawm cov carbohydrate hauv kev noj haus.

Nws yog qhov tswvyim hais ua dabneeg hais tias lub hlwb xav tau 130 grams carbohydrate ib hnub.

Thaum peb tsis txhob noj carbs, ib feem ntawm lub hlwb tuaj yeem siv ketones rau lub zog. Cov no yog tsim los ntawm cov rog (20).

Tsis tas li ntawd, lub cev tuaj yeem ua rau cov piam thaj tsawg hauv lub hlwb xav tau los ntawm cov txheej txheem hu ua gluconeogenesis.

Txawm li cas los xij, tsuas yog vim hais tias carbs tsis yog "qhov tseem ceeb" - qhov no tsis txhais tau tias lawv tsis tuaj yeem muaj txiaj ntsig zoo.

Ntau cov carb-uas muaj zaub mov noj qab nyob zoo thiab muaj txiaj ntsig zoo, xws li zaub thiab txiv hmab txiv ntoo. Cov zaub mov no muaj txhua yam muaj txiaj ntsig zoo thiab muaj ntau cov txiaj ntsig kev noj qab haus huv.

Txawm hais tias nws muaj peev xwm ua kom muaj sia nyob txawm tias xoom cov zaub mov carb, nws tseem tsis yog qhov kev xaiv zoo tshaj vim tias koj ploj ntawm cov khoom noj cog uas science tau pom tias muaj txiaj ntsig zoo.

Carbohydrates tsis yog "yam" tseem ceeb "as-ham". Txawm li cas los xij, ntau cov nroj tsuag carb-nplua nuj muaj cov khoom noj muaj txiaj ntsig, yog li zam lawv yog qhov kev xav tsis zoo.

Yuav Ua Li Cas Thiaj Xaiv Qhov Yog

Raws li txoj cai dav dav, cov carbohydrates uas yog nyob rau hauv lawv qhov ntuj, daim foos fiber ntau yog qhov muaj kev noj qab haus huv, thaum cov uas tau hle lawv cov fiber ntau tsis yog.

Yog tias nws yog tag nrho, ib qho khoom noj muaj txiaj ntsig, ces tej zaum nws yog zaub mov zoo rau ntau tus neeg, tsis hais txog cov ntsiab lus txog cov khoom noj muaj muaj txiaj ntsig.

Nrog rau qhov no hauv siab, nws muaj peev xwm cais tau ntau hom carbs ua "zoo" lossis "tsis zoo" - tab sis nco ntsoov tias cov no tsuas yog cov lus qhia dav dav.

Tej yam tsis tshua muaj xim dub thiab dawb hauv kev noj haus.

• Zaub: Tag nrho cov ntawm lawv. Nws yog qhov zoo tshaj rau noj zaub ntau yam txhua hnub.
• Tag nrho cov txiv hmab txiv ntoo: Tsawb, txiv tsawb, txiv pos nphuab, thiab lwm yam.
• Muaj: Lentils, raum taum, taum pauv, thiab lwm yam.
• Ceev: Almonds, walnuts, hazelnuts, macadamia ceev, txiv laum huab xeeb, thiab lwm yam.
• Noob: Cov noob chia, cov noob taub dag.
• Cov tseem nplej: Xaiv cov khoom nplej uas yog tag nrho, zoo li hauv oats ntshiab, quinoa, txhuv xim av, thiab lwm yam.
• Tubers: Cov qos yaj ywm, qos yaj ywm qab zib, thiab lwm yam.

Cov tib neeg uas xav txwv tsis pub cov khoom noj carbohydrates yuav tsum ua tib zoo nrog cov nplej, legumes, tub thiab cov txiv hmab txiv ntoo uas muaj suab thaj ntau.

• Cov dej haus ntxiv: Coca kafes, Pepsi, Vitaminwater, thiab lwm yam. Cov dej qab zib haus yog qee qhov tsis zoo ua rau koj tuaj yeem tso rau hauv koj lub cev.
• Cov kua txiv: Hmoov tsis zoo, cov kua txiv hmab txiv ntoo tuaj yeem muaj cov txiaj ntsig zoo ib yam li cov dej qab zib.
• Cov khob cij dawb: Cov no yog cov ua kom yus cov carbohydrates uas tsis muaj cov as-ham zoo thiab tsis zoo rau kev noj qab haus huv ntawm metabolic. Qhov no siv rau cov khob cij ntau tshaj tawm.
• Ncuav qab zib, ncuav qab zib thiab ncuav: Cov zoo li no yuav muaj ntau cov piam thaj thiab ua kom zoo nplej.
• Mis nyuj khov: Feem ntau ntawm cov dej khov nab kuab muaj ntau hauv qab zib, txawm hais tias muaj kev zam.
• Cov tswm ciab thiab chocolates: Yog tias koj yuav mus noj khaub noom chocolate, xaiv cov chocolate dub uas zoo.
• Fabkis kib thiab kib qos: Tag nrho cov qos yaj ywm muaj kev noj qab haus huv, tab sis french fries thiab qos yaj ywm chips tsis yog.

Cov zaub mov no yuav pab tau zoo nyob rau qee tus neeg, tab sis ntau tus yuav ua kom zoo tshaj plaws los ntawm zam lawv ntau li ntau tau.

Carbs hauv lawv daim ntawv foos, fiber ntau yog feem ntau noj qab haus huv. Cov zaub mov ua tiav nrog piam thaj thiab ua kom zoo nkauj carbs yog qhov tsis zoo.

Tsawg-Carb Yog Qhov Zoo Rau Qee Qhov, Tab sis Lwm Tus Muaj Feem Nrho Ua Tau Zoo Tshaj plaws nrog Carbs ntau

Tsis muaj ib qho loj-haum-txhua txoj kev daws teeb meem hauv khoom noj khoom haus.

Qhov zoo tshaj ntawm cov kev noj haus uas muaj carbohydrate nyob ntawm ntau yam, xws li hnub nyoog, tub los ntxhais, kev noj qab haus huv metabolic, kev tawm dag zog, kev noj zaub mov thiab tus kheej nyiam.

Yog tias koj muaj ntau tus neeg poob ceeb thawj, lossis muaj teeb meem kev noj qab haus huv xws li mob metabolic syndrome thiab / lossis ntshav qab zib hom 2, ces koj yuav dhau los ua cov carbohydrate rhiab.

Hauv qhov no, txo kev noj haus hauv carbohydrate tuaj yeem muaj cov ntshiab, lub neej kev pab.

Ntawm qhov tod tes, yog tias koj tsuas yog ib tus neeg muaj kev noj qab haus huv sim ua kom muaj kev noj qab haus huv, ces tsis muaj qhov laj thawj rau koj kom tsis txhob muaj "carbs" - tsuas yog lo rau ib qho khoom noj nkaus xwb kom ntau li ntau tau.

Yog tias koj ib txwm yuag thiab / lossis lub cev nquag, ces koj yuav txawm ua haujlwm zoo dua nrog ntau cov carbs hauv koj cov zaub mov noj.

Kev sib txawv rau cov sib txawv.