Muaj pes tsawg Carbs Koj Yuav Tsum Noj Hauv Ib Hnub?

Zoo Siab

• Dab tsi yog carbohydrates?
• Dab tsi "suav" raws li kev pabcuam carb?
• Muaj pes tsawg carbs koj yuav tsum noj ib hnub?
• Koj yuav paub tau li cas yog tias koj tau ua qhov sib npaug macronutrient raug?
• Tsis yog, tab sis tiag tiag, pes tsawg grams ntawm cov carbohydrates koj yuav tsum muaj?
• Noj tshais tswv yim
• Lub Tswv Yim Noj Mov
• Tswv yim noj hmo
• Khoom noj txom ncauj tswv yim
• Tshuaj xyuas rau

Kab lis kev cai, peb tau swung los ntawm cov rog-phobia (thaum kuv loj hlob nyob rau hauv lub 90s, avocados tau suav hais tias "fattening" thiab cov ncuav qab zib tsis muaj rog yog qhov "tsis muaj txim txhaum" dawb huv grail) rau kev kho ntawm qhov siab- fat, low-carb keto noj. Kev noj zaub mov keto tau pib pib ua kev kho mob rau cov neeg mob qaug dab peg hauv xyoo 1920-thiab tseem siv rau lub hom phiaj niaj hnub no. Tab sis tam sim no nws tseem tau suav hais tias yog kev yuag poob.

Kuv tau txais ntau cov lus nug txog carbohydrates los ntawm kuv cov neeg siv khoom noj khoom haus: Puas yog lawv tsis zoo? Lawv puas zoo? Ib qhov twg hauv nruab nrab? Nyeem rau kom paub ntxiv.

Dab tsi yog carbohydrates?

Ua ntej, ntsib cov macronutrients: carbs, rog, thiab protein. Lub hom phiaj tseem ceeb ntawm cov carbohydrates yog muab lub zog rau koj. (FYI: Rog yog siv rau lub zog, ib yam nkaus. Tab sis nws kuj tiv thaiv lub cev, ua kom koj sov, thiab txhawb kev tsim cov tshuaj hormones thiab kev loj hlob ntawm tes. ) Feem ntau ntawm cov carbohydrates uas koj noj tau tawg los ntawm cov txheej txheem zom zaub mov rau hauv cov piam thaj, uas yog tom qab ntawd siv los ua lub zog los txhawb koj lub cell, nqaij, thiab kabmob. Carbs kuj tseem tuaj yeem khaws cia-thiaj li hais lus-raws li cov rog rog rau siv tom qab. (Yog vim li cas qee cov neeg xyaum carb backloading.)

Tons ntawm cov khoom noj muaj cov carbohydrates. Muaj ntau qhov pom tseeb xws li qhob cij, oats, thiab mov, lossis khoom qab zib zoo li ncuav mog qab zib, ncuav qab zib, ncuav qab zib, khoom qab zib, thiab chips. Tab sis taum thiab lentils, txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, mis thiab khoom siv mis, thiab txawm tias zaub xws li qos yaj ywm, taum pauv, thiab pob kws muaj cov carbohydrates. rau cov zaub tsis muaj hmoov nplej.)

Carbs yog ua los ntawm fiber, hmoov txhuv nplej siab, thiab qab zib. Muaj plaub calories ib gram ntawm carbohydrate. Koj feem ntau yuav hnov ​​txog "yooj yim" carbs thiab "complex" carbs.

• Yooj yim carbs yog cov suab thaj-ob qho tib si cov suab thaj ib txwm muaj nyob hauv cov khoom noj thiab qab zib uas ntxiv rau cov khoom noj. Qee qhov piv txwv ntawm cov carbohydrates yooj yim yog cov dej qab zib qab zib, khoom qab zib, cov hmoov nplej dawb, thiab kua txiv hmab txiv ntoo. Ntau cov kev tshawb fawb tau txuas nrog kev noj ntau ntawm cov carbohydrates yooj yim rau cov teeb meem kev noj qab haus huv xws li kev rog, ntshav qab zib, thiab kab mob plawv. Cov carbohydrates yooj yim yog qhov koj xav txiav rov qab.
• Complex carbs feem ntau yog cov fiber ntau dua thiab zom qeeb dua. Qee qhov piv txwv yog cov nplej, taum thiab legumes, zaub, thiab txiv hmab txiv ntoo tag nrho. (Ntxiv rau qhov ntawd: Tus Poj Niam Noj Qab Haus Huv Phau Ntawv Qhia rau Noj Carbs-Uas Tsis Koom Nrog Txiav Lawv)

Thaum koj noj cov carbohydrates, koj cov piam thaj hauv ntshav (ntshav qab zib) nce. Kev noj cov zaub mov uas muaj cov protein thiab/lossis rog nyob rau tib lub sijhawm ua rau qeeb tus nqi uas qhov kev sib tawg tshwm sim, uas pab tswj kom cov ntshav qab zib nyob ruaj khov ntau dua li ua rau lub ntsej muag ntse sib tsoo. Fiber kuj tseem pab qeeb cov txheej txheem zom zaub mov. Tias yog vim li cas tag nrho cov khoom noj-uas ib txwm muaj qhov sib npaug ntawm cov protein, rog, thiab fiber ntau-yog qhov zoo tagnrho.

Dab tsi "suav" raws li kev pabcuam carb?

Kev noj cov carbohydrates yog sib npaug li 15 grams. Cov khoom noj no muaj nyob ib ncig ntawm 15 grams carbs (ntxiv rau lawv lwm yam):

• 1/3 mus rau 1/2 khob nplej siav
• 1 khob cij
• 1/3 mus rau 1/2 khob ua cov nplej zom
• 1/3 rau 1/2 khob siav (lossis 1/4 khob qhuav) taum, taum pauv, lossis lentils
• 1/2 khob siav qos yaj ywm los yog pob kws
• 1/2 ntawm nruab nrab ci qos yaj ywm los yog qos yaj ywm
• 1 khob taub taub siav los yog lub caij ntuj no
• 3/4 mus rau 1 khob ntawm berries
• 1/2 ntawm 9-inch txiv tsawb
• 1 kua txiv los yog pear
• 1/4 khob txiv hmab txiv ntoo qhuav
• 1/2 khob kua txiv hmab txiv ntoo
• Txhua qhov khoom noj mis nyuj feem ntau muab li 12 mus rau 15 grams (txawm hais tias strained Greek thiab Icelandic yogurts feem ntau muaj tsawg dua, nyob ib ncig ntawm 8 ib khob)

Muaj pes tsawg carbs koj yuav tsum noj ib hnub?

"Nws nyob" tsis yog cov lus teb zoo siab. Tab sis pes tsawg carbohydrates koj xav tau nyob rau ib hnub tiag tiag muaj ntau yam ua nrog koj cov pleev tshwj xeeb-nrog rau cov yam zoo li qib kev ua ub no, txawm tias koj muaj ib qho kev kho mob hauv qab, lossis cev xeeb tub lossis pub niam mis. Koj cov kev xav tau kuj tuaj yeem hloov pauv. (Nov yog txhua yam koj yuav tsum paub txog kev caij tsheb kauj vab.)

Rau ib qho, koj tuaj yeem pom tias koj xav tau cov carbohydrates sib txawv ntawm cov ntsiab lus sib txawv hauv koj lub voj voog lossis qee lub sijhawm ntawm lub xyoo. Cov neeg uas muaj teeb meem cuam tshuam rau lub caij nyoog (SAD) tuaj yeem ua rau ntau ntxiv rau cov zaub mov muaj txiaj ntsig carbohydrate hauv lub hlis tsaus ntuj txij li qib ntawm kev xav-tswj cov neurotransmitter serotonin coj mus poob thiab cov khoom noj carbohydrates ua lub luag haujlwm hauv serotonin ntau lawm. Qhov no yuav tsum tau ua kom ruaj khov qib serotonin kuj yog vim li cas koj thiaj li xav tau carbs nyob rau hnub nyuaj lossis tom qab kev sib cais.

Cov kev npaj noj zaub mov txawv yuav tsum muaj qhov sib txawv ntawm cov carbohydrates rau cov rog rau cov protein. Txoj Cai Kev Noj Qab Haus Huv Rau Xyoo 2015–2020 rau cov neeg Asmeskas pom zoo kom siv li 45 txog 65 feem pua ​​ntawm peb cov calories txhua hnub ua cov carbohydrates. Txhawm rau muab koj daim duab ballpark, ntawm 2,000-calorie noj, uas yog nyob qhov twg los ntawm 225 mus rau 325 grams. Qhov pom zoo tsawg kawg ntawm cov carbohydrates hauv ib hnub (raws li cov lus qhia no) yog 130 grams-txog yim lossis cuaj 15-gram noj ntawm carbohydrate ib hnub.

Raws li cov qauv siv, cov khoom noj uas tsis muaj carbohydrates (xws li Atkins lossis LCHF noj) feem ntau suav nrog txhua qhov chaw ntawm 20 txog 100 grams carbohydrate ib hnub. Kev noj zaub mov ketogenic yog ib qho heev Kev noj zaub mov tsis muaj carb (~ 10 feem pua ​​​​ntawm tag nrho cov calories los ntawm carbs) nrog cov protein ntau (~ 20 feem pua) thiab cov rog siab (~ 70 feem pua). Rau ib tus neeg ntawm 2,000-calories noj zaub mov, qhov ntawd tsuas yog kwv yees li 20 grams carbohydrates hauv ib hnub-txog qhov loj me me ntawm cov khob cij loj. Yog tias lub suab ntawd qis heev, koj hais yog lawm: Nws yog.

Qee zaum kuv pom cov neeg siv khoom poob rau lawv tus kheej vim tsis muaj peev xwm nyob twj ywm hauv bandwagon nrog kev noj zaub mov zoo li cas. Tab sis feem ntau koj lub cev tawm tsam cov phiaj xwm hnyav vim tias nws tau sim qhia qee yam rau koj. Txaus siab rau tus qauv noj zaub uas zoo rau koj thiab tso cai rau koj hloov pauv tau hauv cov ntsiab lus ntawm lub neej tiag tiag yog qee yam uas koj yuav tuaj yeem ua tau nrog rau kev thauj mus los ntev-txawm tias zoo li tuaj thiab mus. (Saib: Vim Li Cas Koj Thiaj Li Yuav Tsum Tau Txiav Txim Ditching Txwv Tsis Pub Noj)

Yog tias koj xav noj zaub mov qis-carb thiab taug qab koj cov macronutrients (thiab yog tias koj tus kws saib xyuas kev noj qab haus huv xav tias nws muaj kev nyab xeeb rau koj), koj tuaj yeem hloov kho koj li piv ntawm cov carbohydrates rau cov protein kom rog kom txog thaum koj pom dab tsi zoo li muaj kev nyab xeeb thiab lom zem thaum tseem tso cai rau koj ua tau raws li koj lub hom phiaj. Qhov ntawd tau hais tias, yog tias koj xav tias koj tus kheej pib xav ntau dhau, muaj keeb kwm ntawm kev noj zaub mov tsis zoo, lossis kev tawm tsam nrog kev tsim kom muaj kev noj qab haus huv nrog zaub mov, ua haujlwm nrog tus kws kho mob sau npe tuaj yeem pab koj hloov pauv thaum ua kom koj muaj kev txhawb nqa koj xav kom tsis txhob ncaws. ua plua plav los ntawm cov teeb meem yav dhau los lossis ua rau koj ntxhov siab.

Koj yuav paub tau li cas yog tias koj tau ua qhov sib npaug macronutrient raug?

Kev noj cov zaub mov carbohydrates tsawg dhau tuaj yeem ua rau koj tsaug zog thiab nkees nkees. Koj tuaj yeem pom koj tus kheej ntxhov siab lossis tawm tsam kom "kom nws ua ke" kev xav. Qee tus neeg kuj tseem yuav xav tias tshaib plab tiag tiag thaum lawv tsis noj zaub mov txaus carbohydrates. Vim tias ntau cov zaub mov nplua nuj nyob hauv cov zaub kuj tseem yog cov khoom siv muaj fiber ntau, zom zaub mov tsis zoo xws li cem quav yog qhov teeb meem tshwm sim nrog kev noj cov zaub mov tsis txaus. (Yog vim li cas cem quav ntawm keto noj zaub mov yog qhov teeb meem tiag tiag.) Nco ntsoov tias koj tseem ntaus lub hom phiaj txhua hnub ntawm 25 mus rau 35 grams fiber ntau thiab haus dej kom ntau kom cov khoom txav mus.

Kev noj cov carbohydrate ntau dhau los ntawm cov protein thiab rog yuav ua rau koj xav tias koj muaj lub sijhawm nyuaj nyob puv, thaum koj hlawv los ntawm cov zaub mov thiab khoom noj txom ncauj sai, ua rau cov ntshav qabzib nce siab, ua raws li kev sib tsoo. Sijhawm dhau mus, tas li caij "cov ntshav qab zib cov menyuam coaster" tuaj yeem ua rau muaj ntshav qab zib lossis insulin tsis kam.

Tsis yog, tab sis tiag tiag, pes tsawg grams ntawm cov carbohydrates koj yuav tsum muaj?

Raws li cov ntsiab lus dhia tawm, Kuv feem ntau pom zoo kom muaj qhov chaw ntawm cov carbohydrates hauv txhua ntawm koj cov zaub mov. Txawm hais tias koj tau txais los ntawm cov nplej, legumes, cov hmoov nplej veggies, txiv hmab txiv ntoo, lossis mis nyuj yog nyob ntawm koj. Txhawm rau pab koj nyob twj ywm tsis muaj kev xav ntau dhau, sau ib nrab ntawm koj cov pluas su lossis noj hmo nrog cov zaub mov tsis muaj hmoov txhuv nplej siab, ib lub hlis twg nrog cov protein, thiab lub quarter kawg nrog cov carbohydrates. Tshaj tawm koj cov carbs tawm tsis tu ncua nyob rau lub sijhawm ntawm hnub tseem tuaj yeem pab ua kom koj cov ntshav qab zib kom ruaj khov, uas txhawb nqa lub zog tas mus li thiab sib npaug ntawm lub siab.

Nov yog qee qhov piv txwv ntawm cov zaub mov thiab khoom noj txom ncauj uas, thaum koj xaiv ib qho ntawm txhua pawg, muab qhov tsawg kawg nkaus 130 grams carbs. Yog tias koj xav tau ntau dua, tau kawg, mloog qhov koj lub cev thov rau thiab suav nrog cov carbohydrates ntxiv uas nws ua rau koj nkag siab. (Muaj feem cuam tshuam: Yuav ua li cas thiaj poob phaus yam tsis tso Carbs, Raws li Bob Harper)

Noj tshais tswv yim

• 1 khob dov dov oats (30 grams) + 1/2 medium txiv tsawb (15 grams) + 1 tablespoon txiv ntseej butter
• 1 khob raspberries (15 grams) + 3/4 khob Greek Greek yogurt (~ 8 grams) + 1/4 khob cov suab thaj uas muaj suab thaj tsawg (~ 8 grams)
• Spinach thiab nceb omelet thiab ob daim ntawm tag nrho cov nplej ci (~ 30 grams)

Lub Tswv Yim Noj Mov

• Zaub xam lav zaub xam lav nrog 1/2 khob chickpeas (22 grams), 1 khob txiv lws suav (5 grams), thiab 1/2 khob grated carrots (5 grams), nrog rau cov txiv ntseej roj thiab kua txiv hmab txiv ntoo
• Txiv ntseej butter qhaub cij ntawm ob daim ntawm tag nrho cov qhob cij (30 grams) thiab sab ntawm 1 khob me nyuam carrots (7 grams) nrog salsa
• 1.5 khob minestrone kua zaub (~ 30 grams) thiab ib tug me me whole-wheat yob (15 grams)

Tswv yim noj hmo

• 1 khob whole-wheat los yog taum-raws li pasta (32 mus rau 40 grams) nrog 3 oz siav nqaij qaib thiab 1 khob broccoli (5 grams)
• 1 khob zaub ntsuab (~ 30 grams) nrog 1 khob cauliflower mov (5 grams) los yog 1/3 khob mov xim av (15 grams)
• 3 oz ci ntses nrog 1/2 khob ci qos yaj ywm (15 grams) thiab 1 khob zaub ntsuab (5 grams); 1 khob txiv hmab txiv ntoo (~ 15 grams) rau khoom qab zib

Khoom noj txom ncauj tswv yim

• 3 khob cua-popped paj kws (~ 15 grams)
• 1 txiv apples (~ 15 grams) nrog 1 tablespoon txiv ntseej butter
• 2 tablespoons hummus (5 grams) thiab 1 oz tag nrho-grain crackers (15 grams)

Tshuaj xyuas rau