Vim li cas Refined Carbs Yog Qhov Tsis Zoo rau Koj

Zoo Siab

• Dab Tsi Yog Refined Carbs?
• Refined nplej muaj ntau tsawg dua hauv Cov Hlau thiab Micronutrients
• Refined Carbs tuaj yeem tsav kev ua rog thiab ua kom muaj kev rog
• Refined Carbs Yuav Ua rau muaj kev pheej hmoo ntawm Kab Mob Plawv Dawv thiab Hom Ntshav Qab Zib 2
• Tsis yog Txhua Carbs Tsis Zoo
• Nqa Ntawv Los Tsev

Tsis yog txhua txhua carbs yuav zoo ib yam.

Ntau cov zaub mov muaj ntau nyob rau hauv carbs yog cov zaub mov tsis txaus ntseeg thiab noj zaub mov zoo.

Ntawm qhov tod tes, ua kom zoo nkauj lossis yooj yim carbs tau muaj feem ntau ntawm cov as-ham thiab fiber tshem tawm.

Noj cov carbs uas txuas rau tau txuas rau kev pheej hmoo ntau yam mob, nrog rau kev rog, mob plawv thiab ntshav qab zib hom 2.

Yuav luag txhua tus kws tshaj lij khoom noj khoom haus pom zoo tias cov carbs ua kom zoo zoo yuav tsum tau txwv.

Txawm li cas los xij, lawv tseem yog tus lub ntsiab qhov twg ntawm kev noj haus carbs hauv ntau lub teb chaws.

Cov tshooj no piav qhia txog cov carbs kho kom zoo nkauj yog dab tsi, thiab vim li cas lawv tsis zoo rau koj lub cev.

Dab Tsi Yog Refined Carbs?

Ua kom zoo nkauj carbs kuj paub tias yog carbs yooj yim lossis ua tiav carbs.

Nws muaj ob lub ntsiab:

• Cov lus qhia: Refined thiab ua suab thaj, xws li sucrose (lub suab thaj lub rooj), siab fructose pob kws phoov thiab agave phoov.
• Refined nplej: Cov no yog cov nplej uas tau muaj cov khoom fibrous thiab cov khoom noj tau muab tshem tawm. Qhov loj tshaj yog cov hmoov dawb ua los ntawm cov nplej ua kom zoo zoo.

Ua kom zoo nkauj carbs tau raug hle ntawm yuav luag txhua yam fiber ntau, vitamins thiab minerals. Vim li no, lawv tuaj yeem suav ua cov rog "tsis muaj".

Lawv tseem tab tom zom sai sai, thiab muaj lub siab glycemic. Qhov no txhais tau tias lawv ua rau cov ntshav qab zib sai thiab muaj cov insulin ntau ntxiv tom qab noj mov.

Noj cov khoom noj muaj txiaj ntsig glycemic index tau txuas nrog kev ua haujlwm thiab ua kom muaj kev pheej hmoo ntau yam kabmob (,).

Tu siab, cov piam thaj thiab cov nplej ua kom zoo zoo yog qhov loj heev ntawm cov khoom noj kom ntau hauv carbohydrate hauv ntau lub teb chaws (,,).

Cov zaub mov tseem ceeb ntawm cov carbs ua kom zoo zoo yog cov hmoov dawb, khob cij dawb, mov dawb, pastries, dej qab zib, khoom noj txom ncauj, nplej zom, khoom qab zib, cereals tshais thiab ntxiv cov suab thaj.

Lawv tseem ntxiv rau txhua yam zaub mov tiav.

Refined carbs suav feem ntau yog suab thaj thiab ua tiav cov nplej. Lawv yog cov calories uas tsis muaj dab tsi thiab ua rau muaj kev nce siab sai heev hauv cov ntshav qab zib thiab cov tshuaj insulin.

Refined nplej muaj ntau tsawg dua hauv Cov Hlau thiab Micronutrients

Cov nplej muaj ntau yam uas tseem ceeb hauv kev noj haus muaj fiber ntau ().

Lawv muaj peb ntu loj (,):

1. Tug: Cov txheej tawv txheej sab nraud, muaj cov tshuaj fiber, ntxhia pob zeb thiab antioxidant.
2. Lub Tebchaws: Cov khoom noj muaj txiaj ntsig zoo, muaj carbs, roj, protein, vitamins, minerals, tiv thaiv kab mob antioxidant thiab cog cov nroj tsuag.
3. Endosperm: Qhov nruab nrab txheej, nrog feem ntau carbs thiab me me ntawm cov protein.

(Duab los ntawm SkinnyChef).

Cov ceg thiab noob kis yog qhov zoo tshaj plaws ntawm cov noob taum tag nrho.

Lawv muaj nyiaj ntau ntawm ntau cov as-ham, xws li fiber ntau, B vitamins, hlau, magnesium, phosphorus, manganese thiab selenium.

Thaum lub sijhawm ua kom zoo dua, cov ceg thiab kab mob raug tshem tawm, nrog rau tag nrho cov as-ham uas lawv muaj ().

Qhov no tawm yuav luag tsis muaj cov tshuaj fiber, vitamins lossis minerals hauv cov nplej ua kom zoo zoo. Qhov tsuas yog tshuav yog sai sai sai cov hmoov txhuv nplej siab nrog cov protein me me.

Uas tau hais tias, qee cov neeg tsim khoom tsim lawv cov khoom siv nrog cov vitamins hluavtaws ua rau qee qhov poob hauv cov khoom noj tsis txaus.

Txawm hais tias cov vitamins muaj hluavtaws ua tau zoo npaum li cov vitamins yeej tau sib cav ntev los. Txawm li cas los xij, feem ntau cov neeg yuav pom zoo tias tau txais koj cov khoom noj los ntawm tag nrho cov zaub mov yog ib txwm xaiv qhov zoo tshaj plaws ().

Cov pluas noj kom ntau nyob rau hauv carbs zoo kuj tseem yuav muaj cov tshuaj fiber ntau. Noj cov zaub mov muaj fiber ntau tau cuam tshuam nrog kev pheej hmoo ntawm cov kab mob xws li kab mob plawv, kev rog, hom ntshav qab zib hom 2, mob cancer nyuv thiab ntau yam teeb meem zom zaub mov (,,).

Thaum cov hmoov nplej ua kom zoo zoo, yuav luag txhua qhov fiber ntau, cov vitamins thiab cov zaub mov tshem tawm ntawm lawv. Qee cov neeg tsim khoom nthuav lawv cov khoom siv nrog cov vitamins hluavtaws tom qab kev ua tiav.

Refined Carbs tuaj yeem tsav kev ua rog thiab ua kom muaj kev rog

Feem coob ntawm cov pejxeem yog thawj lossis rog dhau. Kev noj ntau dhau carbs yuav yog ib qho kev ua txhaum loj (,).

Vim tias lawv tsis muaj fiber ntau thiab zom sai sai, kev noj cov zaub mov carbs tuaj yeem ua rau muaj kev hloov pauv hauv cov ntshav qab zib hauv cov ntshav. Qhov no tuaj yeem pab txhawb kev ua haujlwm ntau ().

Qhov no yog vim tias cov zaub mov siab ntawm glycemic Performance index txhawb nqa lub sijhawm ua haujlwm puv ntoob, kav ntev li ib teev. Ntawm qhov tod tes, cov khoom noj uas tsis tshua muaj siab rau glycemic Performance index txhawb nqa qhov kev xav ntawm lub siab puv ntoob, uas kav ntev li ob rau peb teev (,).

Cov ntshav qab zib cov ntshav poob txog li ib teev lossis ob teev tom qab noj mov kom ntau hauv carbs zoo. Qhov no txhawb nqa kev tshaib kev nqhis thiab txhawb nqa qee qhov ntawm lub hlwb cuam tshuam nrog khoom plig thiab kev nqhis ().

Cov phiajcim no ua rau koj ntshaw zaub mov ntau, thiab paub tias ua rau muaj kev npau taws ().

Kev tshawb nrhiav mus sij hawm ntev kuj tseem tau qhia tias kev noj cov carbs zoo nkauj yog txuam nrog kev raug mob plab rog ntau dua hauv tsib xyoos (,).

Tsis tas li ntawd, ua kom cov carbs zoo tuaj yeem ua rau mob hauv lub cev. Ntau tus kws tshaj lij tau xav tias qhov no yuav yog ib qho ntawm thawj qhov kev noj zaub mov ua kom muaj kev tiv thaiv leptin thiab kev rog (,).

Ua kom huv cov carbs ua rau muaj ntshav khov nyob rau hauv cov ntshav qab zib thiab cov insulin ntau ntau, thiab tsuas yog ua rau koj lub siab nyob ib ntus xwb. Qhov no yog ua raws li los ntawm kev poob hauv cov ntshav qab zib, kev tshaib kev nqhis thiab kev nqhis dej.

Refined Carbs Yuav Ua rau muaj kev pheej hmoo ntawm Kab Mob Plawv Dawv thiab Hom Ntshav Qab Zib 2

Kab mob hauv lub plawv yog qhov txaus ntseeg, thiab tam sim no lub ntiaj teb tua neeg loj tshaj.

Ntshav qab zib Hom 2 yog lwm yam kev mob uas tshwm sim ntau tshaj, cuam tshuam txog 300 lab tus neeg thoob ntiaj teb.

Cov neeg muaj ntshav qab zib hom 2 muaj qhov pheej hmoo loj ntawm kev muaj kab mob plawv (,,).

Cov kev tshawb fawb qhia pom tias kev noj ntau ntawm carbs zoo yog txuas nrog insulin tsis kam thiab ntshav qab zib cov ntshav siab. Cov no yog qee cov tsos mob tseem ceeb ntawm tus mob ntshav qab zib hom 2 (,,).

Refined carbs kuj nce qib ntshav triglyceride. Qhov no yog qhov muaj kev pheej hmoo rau ob leeg mob plawv thiab ntshav qab zib hom 2 (,,,).

Ib txoj kev tshawb nrhiav hauv cov neeg laus Suav pom tias tshaj 85% ntawm tag nrho cov kev ua kom muaj carbohydrate yog los ntawm carbs ua kom zoo, feem ntau yog cov nplej dawb thiab cov khoom ua liaj ua teb kom zoo ().

Txoj kev tshawb no kuj qhia tau hais tias cov neeg uas noj cov carbs ntau tshaj yog cov ob rau peb zaug muaj feem ntau yuav mob plawv, piv rau cov uas noj tsawg.

Refined carbs yuav ua rau cov ntshav triglycerides, ntshav qab zib hauv cov ntshav thiab ua rau cov tshuaj insulin tsis kam. Tag nrho cov ntawm no yog cov kev pheej hmoo txaus ntshai rau kev mob plawv thiab ntshav qab zib hom 2.

Tsis yog Txhua Carbs Tsis Zoo

Noj ntau cov carbs zoo nkauj tuaj yeem muaj ntau cov kev tsis zoo. Txawm li cas los xij, tsis yog txhua txhua carbs yuav tsis zoo.

Qee cov carbohydrate-nplua nuj, tag nrho cov zaub mov muaj lub dag zog zoo heev. Cov no yog qhov zoo ntawm cov ntoo fiber, vitamins, cov zaub mov thiab ntau yam muaj txiaj ntsig ntawm cov nroj tsuag.

Cov zaub mov muaj txiaj ntsig zoo ntawm carb suav nrog zaub, txiv hmab txiv ntoo, legumes, zaub hauv paus thiab nplej ntau ntau, xws li oats thiab barley.

Tshwj tsis yog tias koj tab tom ua raws li kev noj zaub mov carb, muaj qhov tsis tsim nyog zam rau cov zaub mov no tsuas yog vim lawv muaj carbs.

Ntawm no yog cov npe ntawm 12 cov zaub mov muaj carb uas zoo tshaj plaws.

Tag nrho cov zaub mov uas muaj carbs zoo li yuav ua rau muaj kev noj qab haus huv zoo. Cov no suav nrog cov zaub, txiv hmab txiv ntoo, legumes, zaub hauv paus thiab noob nplej tag nrho.

Nqa Ntawv Los Tsev

Rau kev pom kev noj qab haus huv (thiab qhov hnyav), sim ua kom feem ntau ntawm koj cov carbs los ntawm tag nrho, ib cov khoom noj uas muaj txiaj ntsig.

Yog tias ib qho khoom noj los nrog cov npe ntev, nws yog qhov tsis yog noj qab nyob zoo carb qhov chaw.