Qhov Deal nrog Net Carbs yog dab tsi, thiab Koj Yuav Ua Li Cas Sau Lawv?

Zoo Siab

• Dab tsi yog Net Carbs, Xijpeem?
• Yuav ua li cas xam Net Carbs
• Net carbs (g) = tag nrho carbs - fiber - qab zib cawv*
• Vim Li Cas Koj Thiaj Li Xav Saib Xyuas Txog Net Carbs
• Qhov Tsis Zoo ntawm Kev Them Nyiaj rau Net Carbs
• Yog li, Puas Yog Koj Yuav Lej Xeem Net Carbs?
• Tshuaj xyuas rau

Thaum kuaj xyuas lub khw muag khoom txee rau cov kab protein tshiab lossis pint ntawm cov dej khov kom sim, koj lub paj hlwb yuav zoo li ntau ntau qhov tseeb thiab cov duab uas txhais tau tias yuav qhia koj txog zaub mov noj qab haus huv. Cov neeg raug liam ib txwm: Calorie suav, grams ntawm cov protein, thiab cov fiber ntau. (Yog tias koj xav tau, tam sim no yog lub sijhawm zoo los txhuam kom nyeem daim ntawv qhia zaub mov.)

Tab sis qee qhov khoom ntim tam sim no hais me ntsis qee yam hu ua net carbs - thiab nws yog tus lej sib txawv dua li ib qho tau teev tseg hauv ntu "carbohydrates" ntawm cov khoom noj khoom haus cov lus tseeb. Yog li tus lej no txhais tau li cas - thiab nws puas tseem ceeb? Ntawm no, cov kws noj zaub mov sau npe muab qhov qis qis ntawm cov carbohydrates uas yog, vim li cas koj thiaj li yuav tsum (lossis tsis tsim nyog) ua tib zoo saib xyuas lawv, thiab seb nws puas tsim nyog paub yuav suav li cas thiaj li suav cov carbohydrates tau los tsis yog.

Dab tsi yog Net Carbs, Xijpeem?

Qhov tseem ceeb, net carbohydrates yog cov carbohydrates hauv cov zaub mov uas tuaj yeem nqus tau los ntawm koj lub cev thiab uas muaj kev cuam tshuam rau koj cov ntshav qab zib, hais tias Jennifer McDaniel, MS, RDN, CSD, LD, tus tswv ntawm McDaniel Kev Noj Qab Haus Huv Kho.

Tab sis kom nkag siab tiag tiag qhov txhais tau li cas, koj yuav tsum paub cov ntsiab lus ntawm carbohydrates feem ntau thiab lawv cov txiaj ntsig ntawm koj lub cev. Carbs yog ib ntawm peb qhov tseem ceeb macronutrients pom hauv cov zaub mov (lwm tus: protein thiab rog). Carbs muaj nyob hauv txiv hmab txiv ntoo, veggies, mis nyuj, thiab nplej. Thaum koj hma cia ib daim ntawm ci ci los yog ci qos yaj ywm, koj lub cev zom cov zaub mov carbs rau hauv qabzib (aka qab zib) - lub ntsiab lus ntawm lub zog rau koj lub cev hlwb, cov ntaub so ntswg, thiab cov kabmob, raws li National Library of Medicine - uas. ces nkag mus rau hauv cov hlab ntsha. Raws li koj cov ntshav qab zib nce siab, koj lub pancreas tsim cov tshuaj insulin, ib yam tshuaj uas qhia cov hlwb kom nqus cov suab thaj ntawd rau lub zog, uas ua rau cov ntshav qab zib poob thiab rov qab mus rau homeostasis, raws li Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv.

Txawm li cas los xij, tsis yog txhua cov carbohydrates tuaj yeem tawg ua kom lub cev muaj zog. Fiber, ib feem hauv cov zaub mov cog, tsis tuaj yeem zom thiab tsis nce qib ntshav qab zib, raws li Tsev Kawm Ntawv Harvard Kev Noj Qab Haus Huv. Tib yam mus rau qab zib cawv - cov khoom qab zib (xws li sorbitol, xylitol, lactitol, mannitol, erythritol, thiab maltitol) uas maj mam nqus mus rau hauv cov ntshav, yog li lawv muaj kev cuam tshuam me me rau cov ntshav qab zib dua li lwm cov carbohydrates, hauv Teb Chaws Asmeskas Food and Drug Administration.

Thiab qhov ntawd yog dab tsi net carbs sim rau tus account. Txawm hais tias tsis muaj lub ntsiab lus raug cai (tseem) los ntawm ib lub koom haum loj xws li Food and Drug Administration, cov carbohydrates hauv lub cev feem ntau xav tias yog cov carbohydrates. ua tau tau nqus thiab muaj kev cuam tshuam rau lub cev cov ntshav qab zib, hais tias McDaniel. "Cov no yog suav los qhia tias muaj pes tsawg carbohydrates hauv ib yam khoom yuav ua rau cov ntshav qabzib nce ntxiv," nws piav qhia.

Tsis muaj ib qho teeb tsa hauv pob zeb pom zoo rau tus nqi ntawm cov carbohydrates hauv net-lossis txawm tias tag nrho cov carbohydrates-kom haus txhua hnub, hais tias Molly Kimball, RD, CSSD, New Orleans-based dietitian ntawm Ochsner Fitness Center thiab tus tswv ntawm podcast FUELED Kev Noj Qab Haus Huv + Khoom Noj. Qhov tseeb, Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb qhia txog kev noj 45 txog 65 feem pua ​​​​ntawm koj cov calories tag nrho hauv daim ntawv ntawm carbohydrates (ntau txog 225 txog 325 grams carbs ntawm 2,000-calorie noj). Ntawm qhov tod tes, American College of Sports Medicine pom zoo rau cov neeg uas tawm dag zog nruab nrab (xav tias: ib teev hauv ib hnub) noj 2.3 txog 3.2 grams carbohydrates ib phaus ntawm lub cev qhov hnyav txhua hnub (ntau txog 391 txog 544 grams rau qhov nruab nrab 170- pound poj niam, piv txwv li). Yog li yog tias koj xav paub qhov sib npaug zoo tshaj plaws ntawm macros rau koj cov kev xav tau tshwj xeeb - thiab yog tias nws muaj txiaj ntsig zoo rau koj los suav koj cov carbs hauv thawj qhov chaw - teem sijhawm qee lub sijhawm tham nrog tus kws kho mob sau npe lossis koj tus kws kho mob. (Ntxiv ntawm no: Muaj pes tsawg carbs Koj yuav tsum noj ib hnub twg?)

Yuav ua li cas xam Net Carbs

Thaum qee qhov khoom noj tau ntim tam sim no tau sau nrog lawv cov carbs, uas yog qhov tseeb tsis yog txhua yam khoom noj. Xov xwm zoo: Koj tsis tas yuav ua lej wiz los suav cov carbs koj tus kheej. (Qhov ntawd tau hais tias, yog tias koj tsis xav tias zoo li tsoo koj li ntawv sau los laij cov carbohydrates hauv koj tus kheej, MyFitnessPal cov tswv cuab hwm tuaj yeem taug qab lawv cov carbohydrates hauv net los ntawm nws lub mobile app.)

Yooj yim muab, net carbohydrates yog tag nrho cov carbohydrates hauv ib qho kev pab, rho tawm cov nyiaj fiber ntau thiab cawv qab zib. Rau ib daim duab meej ntawm qhov no zoo li cas, tig mus rau qhov kev faib tawm ntawm kev suav cov carbs:

Net carbs (g) = tag nrho carbs - fiber - qab zib cawv*

1.Saib tus nqi ntawm tag nrho cov carbohydrates hauv ib pluas noj. Cia peb hais tias ib qho ntawm cov mis nyuj khov muaj 20 grams carbohydrates.

2. Saib seb tus nqi fiber ntau rau ib qho kev pab twg. Yog tias cov mis nyuj khov muaj 5 grams fiber ntau, rho nws tawm ntawm 20 grams tag nrho cov carbohydrates. Tam sim no koj nyob nrog 15 grams ntawm cov carbohydrates hauv qab.

3. *Saib tus nqi ntawm cov cawv qab zib rau ib qho kev pab (yog xav tau). Qhov no yog qhov uas tej yam tau txais me ntsis tricky. (Yog tias cov zaub mov uas koj tab tom saib tsis muaj cawv qab zib, koj tuaj yeem hla cov kauj ruam no.) Txhawm rau suav cov carbohydrates, koj yuav tsum paub tus naj npawb grams qab zib cawv hauv cov zaub mov; Txawm li cas los xij, FDA xav kom cov tuam txhab tsim khoom noj kom hu tawm cov suab thaj qab zib rau ib qho rau ntawm daim ntawv qhia khoom noj khoom haus tseeb xwb thaum daim ntawv teev npe muaj kev thov txog qab zib cawv, tag nrho cov suab thaj, lossis ntxiv cov suab thaj (piv txwv li kev lag luam ib yam li "tsis muaj piam thaj"). Hmoov zoo, koj yuav nquag pom cov khoom lag luam khoom noj uas suav nrog qis carb suav suav nrog yeem yeem teev cov dej qab zib cov ntsiab lus. Txawm hais tias lawv raug hu ua cais, cawv cawv yuav ib txwm suav hauv ntu "Tag Nrho Cov Carbohydrate".

Yog hais tias lub pob qhia tus naj npawb ntawm grams qab zib alcohols nyob rau hauv, ces koj yuav xav mus saib lub hom ntawm cov cawv qab zib tau teev nyob rau hauv cov npe khoom xyaw, hais Kimball.Thaum tus qauv qab zib thiab lwm cov carbohydrates feem ntau muaj 4 calories ib gram, qee cov cawv qab zib - suav nrog sorbitol, lactitol, mannitol, thiab maltitol - muaj txog 2 calories ib gram, yog li lawv Yuav luag zoo li "ib nrab lub zog carbs," hais Kimball. Yog li ntawd, koj tsuas yog rho tawm ib nrab ntawm cov piam thaj qab zib ntawm koj cov carbohydrates tag nrho. Yog tias cov mis nyuj khov muaj 20 grams carbohydrates, 5 grams fiber, thiab 10 grams sorbitol, ib qho kev pab yuav khav theeb 10 grams ntawm cov carbohydrates.

Ntawm qhov rov qab, cov cawv qab zib erythritol tsuas muaj .002 calories rau ib gram, yog li koj tuaj yeem rho tag nrho nws (hauv grams) los ntawm koj cov carbohydrates tag nrho. Yog tias tib lub mis nyuj khov muaj 10 grams erythritol, ib qho kev pab yuav muaj tsuas yog 5 grams ntawm cov carbohydrates. Ib yam nkaus, cov khoom qab zib zoo li fiber hu ua allulose tsis zom, lossis nws tsis cuam tshuam rau cov ntshav qab zib, yog li koj tuaj yeem rho tag nrho cov nyiaj ntawm allulose los ntawm suav tag nrho cov carbohydrate ib yam, piav qhia Kimball.

Vim Li Cas Koj Thiaj Li Xav Saib Xyuas Txog Net Carbs

Rau cov neeg nruab nrab, tsis muaj qhov xav tau tiag tiag los saib xyuas cov carbs. Tsuas yog qhov txiaj ntsig yog xam cov carbohydrates hauv lub cev tuaj yeem pab koj ua tus cwj pwm saib xyuas fiber - cov as -ham uas ua lub luag haujlwm tseem ceeb hauv kev txhim kho kev noj qab haus huv hauv plab, tswj lub cev hnyav, thiab txo kev pheej hmoo ntawm tus kab mob ntev, hais tias McDaniel. "Thaum peb ua tib zoo saib rau qee yam ntawm cov ntawv qhia zaub mov, zoo li carbs, nws muaj peev xwm ua kom muaj kev paub txog tag nrho ntawm cov zaub mov zoo," nws hais ntxiv.

Yog tias koj poob rau hauv ib qho ntawm lwm pawg, txawm li cas los xij, saib net carbs tej zaum yuav tsim nyog dua.

Cov neeg uas muaj ntshav qab zib hom II yuav tau txais txiaj ntsig los ntawm kev kawm yuav laij cov carbohydrates nyob hauv lub ntiaj teb thiab ua kom pom qhov lawv tau txais, vim kev nkag siab qhov cuam tshuam qee yam ntawm cov carbohydrates yuav muaj ntshav qab zib tuaj yeem pab lawv tswj hwm lawv qib, piav qhia McDaniel. Dab tsi ntxiv, "yog tias ib tus neeg tab tom saib lawv cov carbohydrates, lawv yuav xav tias lawv 'tsis' lossis 'tsis tuaj yeem' muaj qee yam khoom, tab sis saib net carbohydrates tuaj yeem qhib qhov rooj tiag tiag," Kimball hais ntxiv. Piv txwv li, ib tus neeg mob ntshav qab zib feem ntau yuav dhau ntawm cov ncuav qab zib, tab sis yog tias lawv paub yuav ua li cas xam cov carbs net, lawv tuaj yeem pom tias kev kho mob nrog erythritol thiab fiber-packed whole grains thiab txiv ntseej yuav muaj tsawg dua cov carbs - thiab yog li qhov cuam tshuam me me ntawm cov ntshav qab zib-tej zaum yuav zoo dua hauv lawv cov khoom noj dua li cov qauv uas muaj cov piam thaj puv. (Muaj feem xyuam: Yam Koj Yuav Tsum Paub Txog Txog Qhov Tseeb Lwm Yam Qab Zib Qab Zib)

Cov neeg tawm dag zog ib tuj los yog tab tom nrhiav ntxiv cov carbohydrates ntau rau lawv cov zaub mov noj txhua hnub kom ntseeg tau tias lawv muaj roj zoo thiab ua kom lawv lub cev ntxiv (xav tias: cov neeg ua haujlwm siab ntev) kuj xav suav thiab siv lawv cov khoom noj carb kom tsawg, hais Kimball. Txij li thaum lawv tau tawm dag zog rau ob peb teev ntawm qhov nruab nrab-mus rau siab siv txhua hnub, cov neeg no yuav tsum tau noj txog 5.4 grams ntawm carbohydrates ib phaus ntawm lub cev qhov hnyav txhua hnub los txhawb lawv cov khw muag khoom glycogen (cov piam thaj khaws cia hauv hlwb. rau kev siv tom qab), raws li American College of Sports Medicine. Nosh feem ntau ntawm cov zaub mov nrog tus nqi qis ntawm cov carbohydrates, thiab koj yuav tsis muab koj lub cev cov piam thaj nws xav tau kom muaj zog los ntawm cov kev tawm dag zog nyuaj no. Los ntawm kev ua tib zoo saib xyuas cov carbohydrates, cov kis las no tuaj yeem ua kom lawv tau txais txiaj ntsig zoo ntawm cov carbohydrates ua tau siv rau lub zog - tsis yog cov uas txav mus los ntawm lawv cov tshuab tsis raug. (Muaj feem cuam tshuam: Ntawm no yog vim li cas Carbs Yog Qhov Tseem Ceeb Rau Koj Li Kev Ua Haujlwm)

Cov neeg ntawm kev noj zaub mov keto tseem yuav tsum khaws net carbs saum lub siab. Kev noj zaub mov keto-muaj roj ntau, noj cov zaub mov tsis muaj carb-raws li cov piam thaj hauv cov ntshav tuaj yeem pov koj tawm ntawm ketosis, lub xeev uas koj lub cev siv rog, tsis khaws cov piam thaj, ua roj. Thaum noj cov zaub mov, koj yuav xav haus tsawg dua 35 grams ntawm cov carbohydrates hauv ib hnub kom nyob hauv ketosis, tab sis tus lej tseeb yuav txawv rau txhua tus, Toby Amidor, MS, RD, CDN, sau npe noj zaub mov noj, yav dhau los qhia Cov duab.

Qhov Tsis Zoo ntawm Kev Them Nyiaj rau Net Carbs

Txawm hais tias paub yuav suav pes tsawg carbohydrates tuaj yeem pab koj nkag siab zoo li cas koj lub cev yuav siv cov zaub mov tshwj xeeb rau lub zog, qee cov neeg yuav tsis xav ua tus cwj pwm taug qab lawv. "Rau qee tus, tsom mus rau 'macros' lossis cov khoom noj tshwj xeeb ntawm cov khoom noj tuaj yeem txhim kho kev sib raug zoo nrog zaub mov," McDaniel hais. Cov neeg uas muaj keeb kwm ntawm, ib qho kev xav rau, lossis muaj kev noj qab haus huv tsis zoo yuav xav ceev faj nrog suav cov carbs, nrog rau lwm yam khoom noj thiab cov lej koom nrog hauv lawv cov zaub mov, ntxiv Kimball.

Txawm hais tias koj tsis muaj keeb kwm ntawm kev noj zaub mov tsis zoo, ua rau me ntsis xav txog koj cov kev noj qab haus huv (xav tias: xyuas koj cov kauj ruam tas li) hu kom ceev faj, hais Kimball. "Kuv xav tias [taug qab nqa cov carbohydrates hauv lub cev] tshem tawm ntawm cov zaub mov nws tus kheej, thiab nws ua zaub mov muaj txuj ci ntau dua li kev lom zem," nws piav qhia. "Qhov kuv yuav hais hauv rooj plaub no yog tej zaum nws zoo los ntsuas nws, kom pom tias cov carbohydrates hauv qab yog dab tsi thiab qhov uas tuaj yeem haum rau koj li niaj hnub, tab sis tom qab ntawd tsis txuas ntxiv suav lossis muaj qhov suav sau ntawm koj hnub hauv koj lub taub hau ." Hauv ob qho piv txwv, txiav txim siab tham txog koj qhov kev txiav txim siab los xam koj cov khoom noj txhua hnub net nrog koj tus kws kho mob lossis kws sau npe noj zaub mov noj ua ntej koj pib.

Ib cag los ntawm qhov muaj peev xwm txaus ntshai cuam tshuam nrog kev taug qab thiab suav cov net carbohydrates, tsom mus rau ib qho ntawm koj cov zaub mov ua kom yooj yim li cas nws cuam tshuam nrog koj lub cev, hais tias McDaniel. Nws hais tias "Peb tsis yog noj 'net carbs' - peb noj cov zaub mov uas tseem muaj cov rog, cov protein, cov zaub mov tsis txaus, thiab phytochemicals," nws hais. "Nws yog txwv kom txiav txim siab kev noj qab haus huv lossis zaub mov zoo los ntawm tsuas yog ib qho khoom noj."

Los ntawm kev ua koj cov zaub mov xaiv tsuas yog raws li tus nqi ntawm cov carbs net, koj yuav xaus rau kev thauj khoom koj lub phaj nrog tsuas yog ua tiav cov khoom xyaw, cov khoom ua kom zoo heev - tsis txhawb nqa tag nrho cov zaub mov, ntxiv Kimball. "Qee lub sij hawm cov neeg tsim khoom noj tau nce cov suav fiber ntau thiab tswj cov khoom xyaw kom lawv cov carbohydrates nyob rau hauv qis, tab sis thaum koj saib qhov zoo ntawm cov khoom xyaw no, nws zoo li txhua yam cov hnub qub coj txawv txawv thiab cais cov fibers," nws piav qhia.

Piv txwv li, qee cov khw muag khoom noj ntxiv inulin (aka chicory hauv paus) los txhawb cov ntsiab lus fiber ntau, thiab txawm hais tias tsis muaj qhov tsis zoo ntawm cov khoom ntawm nws tus kheej, koj yuav tsum xav txog lwm cov khoom xyaw nrog rau nws, Kimball hais. Ib qho granola bar ua los ntawm cov nplej tag nrho thiab me ntsis inulin muaj cov khoom noj khoom haus sib txawv dua li lub bar ua los ntawm tapioca starch, qos yaj ywm hmoov, thiab inulin, nws piav qhia. Kimball hais tias "Yog vim li cas rau npe tus kws noj zaub mov noj hais kom tsom mus rau 25 txog 35 grams fiber ntau hauv ib hnub rau kev noj qab haus huv tag nrho lub cev tsis yog vim peb xav tau tag nrho cov nqaij sib cais no," Kimball hais. "Nws yog vim cov khoom uas muab rau koj cov fiber ntau - tag nrho cov zaub no, txiv hmab txiv ntoo, thiab cov nplej tag nrho - yog cov nplua nuj nyob hauv lwm cov as -ham."

Yog li, Puas Yog Koj Yuav Lej Xeem Net Carbs?

Xav txog qhov tsis zoo ntawm qhov tsis zoo rau tus neeg noj nruab nrab, McDaniel feem ntau pom zoo kom suav cov net carbohydrates tsuas yog rau cov neeg uas kuaj mob ntshav qab zib. "Tshwj tsis yog tias koj tau txais kev qhia paub lwm yam, cov carbohydrates hauv lub cev yuav tsum muaj me me los tsis hnyav npaum li cas koj yuav tsum tau noj qee yam zaub mov," nws hais ntxiv.

Uas tau hais tias, tsis muaj dab tsi tsis ncaj ncees lawm nrog kev paub yuav ua li cas xam cov carbs net thiab noj ib qho peek yog tias koj xav paub - ib yam li txhua qhov xwm txheej ntawm daim ntawv qhia zaub mov. Kimball hais tias "Cov lej, xws li cov carbohydrates thiab cov protein, yog qhov tseem ceeb heev," "Piv txwv li, peb xav kom tshem tawm cov khoom uas muaj ntau ntxiv qab zib los yog tag nrho cov carbohydrates thiab tsis muaj protein lossis rog, uas yuav tsis yog pluas noj sustaining. qhia, tab sis tsis txhob cia cov lej yog qhov ntsuas ib leeg rau qhov koj xaiv. "

Tshuaj xyuas rau