Cas phem thiab zoo carbs cuam tshuam koj lub hlwb

Zoo Siab

• Tshuaj xyuas rau

Tsawg-carb, siab-carb, tsis-carb, gluten-dawb, grain-dawb. Thaum nws los txog rau kev noj qab haus huv, muaj qee qhov tsis meej pem carbohydrate. Thiab nws tsis muaj qhov xav tsis thoob - nws zoo li txhua lub hlis muaj ib txoj kev tshawb fawb tshiab qhia koj tias carbs yuav tua koj, sai sai ua raws li ib qho uas hais tias lawv kho mob cancer. Lub lim tiam no tsis txawv. Ob qhov kev tshawb fawb tshiab hais txog qhov cuam tshuam ntawm carbohydrates ntawm peb lub hlwb raug tso tawm: Ib qho hais tias carbs yog tus yuam sij rau tib neeg kev txawj ntse; lwm tus hais tias carbs ua mob rau koj lub hlwb.

Tab sis tag nrho cov kev tshawb pom no yuav tsis yog qhov sib txawv raws li lawv xub pom. Qhov tseeb, nws tsis yog hais txog seb koj puas yuav tsum tau noj cov carbohydrates, tab sis yog dab tsi hom koj yuav tsum noj. (Saib Carbs Tsis Muaj Qhov Ua: 8 Cov Khoom Noj Tsis Zoo Tshaj Cov Mov Ci Dawb.) "Tsis yog txhua txhua carbohydrates tau tsim sib npaug," hais tias Sherry Ross, MD, ob-gyn ntawm Providence Saint John's Health Center hauv Santa Monica, CA, thiab tus kws tshaj lij poj niam khoom noj khoom haus, "tshwj xeeb tshaj yog thaum nws los txog rau lub hlwb."

Cov txiaj ntsig

Carbs yog tiag tiag ua tsaug rau koj cov kev txawj ntse: Ib txoj kev tshawb fawb tshiab, luam tawm nyob rau hauv Lub Peb Hlis Kev Ntsuam Xyuas ntawm Biology combed los ntawm archaeological, anthropological, noob caj noob ces, physiological, thiab anatomical cov ntaub ntawv los xyuas seb seb cov carbohydrate noj yog ib qho tseem ceeb ntawm peb lub hlwb txoj kev loj hlob dhau los. lab xyoo. Hloov tawm, qos yaj ywm, nplej, txiv hmab txiv ntoo, thiab lwm yam zaub mov noj qab haus huv tej zaum yuav yog vim li cas tib neeg tsim peb cov cim lag luam loj hauv thawj qhov chaw, hais tias tus thawj coj sau Karen Hardy, Ph.D., tus kws tshawb fawb ntawm Universitat Autònoma de Barcelona tshwj xeeb hauv kev noj haus thaum ub. .

Tab sis qhov no tsis yog ib zaj lus qhia keeb kwm xwb- starches tseem ceeb heev rau lub hlwb noj qab haus huv niaj hnub no. Hardy piav qhia tias "cov khoom noj starchy, lossis carbs, yog lub zog tseem ceeb rau lub hlwb thiab lub cev," Hardy piav qhia. "Lawv yuav tsum suav nrog hauv kev noj haus kom ua haujlwm tau zoo tshaj plaws ntawm lub hlwb thiab lub cev." (Kuj tseem ceeb: 11 Cov Khoom Noj Zoo Tshaj Plaws rau Koj Lub Hlwb.)

Yog li dab tsi nrog lub npe phem?

Carbs muaj xws li ib tug phem rap vim yog cov yaj dub ntawm cov khoom noj khoom haus tsev neeg: cov khoom noj. Nws yog ua kom zoo carbs, tshwj xeeb tshaj yog cov khoom noj tsis zoo, uas txuas nrog txhua yam ntawm kab mob plawv mus rau ntshav qab zib (tsis hais txog qhov hnyav nce). Thiab tam sim no qhov no tshwm sim ntau dua li hauv lub hlwb, raws li qhia los ntawm lwm txoj kev tshawb fawb tshiab luam tawm nyob rau hauv American Journal of Clinical Nutrition. Cov kws tshawb fawb los ntawm Columbia University Medical Center tau pom tias cov neeg koom nrog uas noj cov carbohydrates zoo tshaj plaws yuav muaj kev nyuaj siab ntau dua. Yuav ua li cas lawv thiaj li paub tseeb tias nws yog cov khoom noj uas raug liam? Vim hais tias qhov kev hloov pauv kuj muaj tseeb: Cov poj niam uas noj cov khoom noj fiber ntau, cov nplej, zaub, thiab txiv hmab txiv ntoo-tag nrho cov noj qab haus huv, tag nrho cov carbs-tsis tshua muaj nqis hauv cov pob tseg. (Yuav ua li cas koj nosh tuaj yeem muaj kev cuam tshuam loj rau koj lub siab xav. Sim 6 Cov Khoom Noj no los kho koj lub siab.)

Yuav Ua Li Cas Noj Carbs

Nws tsis meej pem xws li qhov no uas ua rau ntau tus poj niam tsuas yog txiav tawm cov khoom noj khoom haus tag nrho ua ke. Tab sis qhov kev txav no yuav yog qhov yuam kev. Ross hais tias "Qhov tseeb, peb lub hlwb xav tau cov carbohydrates ua haujlwm," Ross hais. "Lub sijhawm dhau los, tsis tau txais cov carbohydrates txaus hauv koj cov zaub mov tuaj yeem ua teeb meem nrog kev ua haujlwm nyuaj siab." Nws hais txog xyoo 2008 Tufts University txoj kev tshawb fawb txuas cov khoom noj uas tsis tshua muaj carb nrog cov teeb meem nco thiab qeeb cov tshuaj tiv thaiv lub sij hawm-ib qho tshwm sim feem ntau jokingly hu ua "carb flu." Txawm li cas los xij, kev tshawb fawb tom qab tau pom tias qhov kev paub txog kev mob khaub thuas carb yog luv luv nyob rau hauv cov neeg laus feem ntau, vim tias lub hlwb tuaj yeem hloov kho rau kev siv roj rau roj es tsis txhob siv cov piam thaj. (Ib yam nrog koj lub cev. Tshawb nrhiav qhov tseeb Txog Kev Noj Qab Haus Huv Tsawg-Carb High-Fat.) Ntxiv rau, carbs tshwj xeeb yog pab rau poj niam lub hlwb.Hardy hais tias "Lawv yog qhov tseem ceeb tshwj xeeb rau cov niam cev xeeb tub thiab lactating, tshwj xeeb tshaj yog rau kev noj qab haus huv ntawm lawv cov me nyuam," Hardy hais.

Ob tus kws tshaj lij hais kom tswj xyuas cov txheej txheem yooj yim carbs (xws li qab zib thiab zib ntab) thiab yuav tsum ceev faj tshwj xeeb ntawm cov neeg masquerading li "khoom noj noj qab haus huv," xws li qab zib-soaked cereals thiab granola bars. (Ib qho yooj yim ua kom yuam kev yog saib daim ntawv lo thiab zam txhua yam uas muaj cov piam thaj ntau dua li cov fiber ntau lossis protein.

Txhawm rau ua qhov no, Hardy pom zoo ua raws li peb cov poj koob yawm txwv thaum ub coj, hais tias, tsis sib xws rau qhov kev xav noj zaub mov zoo li paleo, lawv cov zaub mov tsis muaj carb tsawg. Es tsis txhob, lawv noj cov txiv ntoo, noob, zaub, tubers, thiab txawm nyob rau hauv cov ntoo tawv ntoo kom tau calories thiab cov as-ham. Thiab thaum nws tsis pom zoo kom zom ntawm cov tawv ntoo, taum, txiv ntseej, thiab cov nplej tag nrho muab cov folate thiab lwm cov vitamins B uas, raws li kev tshawb fawb los ntawm Cambridge University, yog qhov tseem ceeb rau kev txhim kho lub hlwb thiab ua haujlwm. Xwb, Ross taw qhia rau Mediterranean noj zaub mov zoo li niaj hnub piv txwv ntawm yuav ua li cas sib npaug carbs ua ib feem ntawm kev noj qab haus huv. (Txheeb xyuas Mediterranean noj zaub mov: Noj Koj Txoj Kev Ib Leeg Ib Leeg.)

Yog li txawm tias koj tab tom ua raws li kev noj haus cavewoman, noj zaub mov Mediterranean, lossis tsuas yog noj zaub mov huv raws li tag nrho cov zaub mov, muaj ntau txoj kev xaiv kom tau txais lub hlwb noj qab haus huv carbohydrates ntawm koj lub phaj. Thiab tsis tsuas yog koj lub paj hlwb yuav ua tsaug rau koj, tab sis yog li koj yuav nyiam saj. Nqa cov qos yaj ywm qab zib!

Tshuaj xyuas rau