Carbohydrates rau poob: ib daim ntawv teev cov khoom, lub rooj

Carbohydrates thiab poob phaus - ob lub tswv yim tias thaum xub thawj siab ib muag tsis sib tov nrog txhua lwm yam. Txhua Thawj Tswj Hwm Dieter yuav qhia rau koj tias carbohydrates qhov chaw yuav tsum raug tshem tawm los ntawm cov khoom noj, tsis tsuas yog nyob rau lub sij hawm ntawm qhov ceeb thawj tsis, tab sis kuj tom qab, tsis mus nce hateful phaus rov qab. Nyob rau hauv qhov tseeb, qhov no txoj hauj lwm yog heev tsis ncaj ncees lawm. Ntawm cov hoob kawm, pastries, khoom qab zib thiab qab zib - nws tsis yog cov khoom noj uas ua rau kom nqa tsis tau. Txawm li cas los, lawv yuav tsis tau kiag li cais los ntawm cov khoom noj, raws li cov no koj ua txhaum metabolism thiab tsis pub ua lub cev ntawm lub zog. Yuav ua li cas koj ua li cas yog nws tsis tig mus nce ib tug slender daim duab? Thiab dab tsi yog lawv, carbohydrates rau poob? Daim ntawv teev cov khoom uas hais tias yuav pab tau kom poob ceeb thawj thiab tsis tau rov qab, peb yuav nrog koj nyob ib leeg.

ceev carbohydrates

Cia peb pib dismantling dab tsi yog tau thiab yog dab tsi - yog tsis txaus. Ua ntej ntawm tag nrho cov tsis haum ceev carbs kom poob ceeb thawj. Ib daim ntawv ntawm cov khoom thiab koj yuav jot cia koj tus kheej: cov ncuav qab zib thiab cov ncuav, npias, ncuav, paj kws, condensed mis nyuj thiab txiv tsawb, figs thiab qhob noom xim kasfes, mayonnaise thiab ketchup, watermelon. Cov khoom uas yog haum rau ib tug khoom noj txom ncauj thaum cov mov noj yog rau ib tug ntev lub sij hawm thiab noj txhua zaus, koj yuav tsis tau rau ib lub sij hawm ntev. Yog hais tias koj ua lub cev ua zog, lub zog ntawm cov txiv tsawb mus kom muaj koj lub dag lub zog. Hais tias yog, siv cov khoom yog tsis txhaum ib lub sij hawm thaum lub taub hau pib xav tias kev tshaib kev nqhis, thiab lwm qhov chaw ntawm mov nyob rau hauv tes muaj. Nyob rau hauv lwm yam mob, lawv ua rau ib tug ntse sawv nyob rau hauv cov ntshav qab zib, thiab ces snugly muab tso rau hauv lub cev nyob rau hauv daim ntawv ntawm cov rog. Ntxiv mus, mus noj nqos tau cov khoom no muaj ib tug siab load rau lub pancreas.

Lub glycemic Index: Yog Dab Tsi

Qhov no yog lwm lub tswvyim uas yuav tsum tau kawm, yog hais tias peb tham txog carbohydrates rau poob phaus. khoom yuav tsum tsis txhob muaj cov khoom ntawm cov zaub mov kev lag luam uas muaj lub siab glycemic Performance index. Lub siab dua nws yog, tus ceev qhov kev tso tawm ntawm zib. Piv txwv li, cov hnub nyob rau hauv daim ntawv no yog cov saum toj kawg nkaus performer, lawv glycemic Performance index yog 145, thiab tag nrho cov khoom, tus nqi ntawm uas yog siab tshaj 70, yog muaj feem txaus ntshai rau koj daim duab. Ib zaug ntxiv, nws yog tsim nyog los noj mus rau hauv tus account lub sij hawm ntawm ib hnub thiab koj ua si. Qhob cij uas niam nyob hauv thaum sawv ntxov thaum koj muaj rau lub cev ua hauj lwm - tus nqi no ntawm lub zog, uas yog instantly tso tawm, thiab yuav muab lub sij hawm kom paub nws cov hom phiaj. Thiab tib nyuaj nyob rau hauv lub yav tsaus ntuj, tom qab noj hmo thaum koj nyob nraum pw rau lub rooj zaum - nws yog ruaj zog, uas yog ces muab ncua li ib tug cia. Yog li ntawd tawm hauv lub goodies uas muaj GI rau lub weekend (mus taug kev), los yog zoo dua - tsuas yog nyob rau cov hnub caiv. Cia peb tam sim no saib rau carbohydrates kom poob ceeb thawj. khoom uas yuav sau rau ntawm daim ntawv thiab muab tso rau hauv nws lub chav ua noj.

Uas ceev ceev carbohydrates yog feem ntau yuav pab tau

Ntawm cov hoob kawm, nws yog cov neeg uas muaj tus nqi qis tshaj GI, uas yog tsawg tshaj li 70. Yog hais tias koj muaj ib qho lwm txoj kev, xaiv cov ceev carbs. Daim ntawv teev cov slimming cov khoom xws li cheese (feta) thiab cream (tsis ntau tshaj 20% rog), txiv nkhaus taw thiab cov kaus poom pob kws, qus nplej thiab Arabic PITA. Nyob rau hauv thaum sawv ntxov koj yuav noj kua zaub los ntawm cov taum mog, ravioli ntawm durum nplej thiab txawm ib tug pizza nrog txiv lws suav. Dumplings nrog tsev cheese, cocoa hmoov, qab zib, qos yaj ywm thiab stewed txiv hmab txiv ntoo tsis muaj suab thaj, kaus poom zaub - tag nrho cov khoom uas tsis ua rau kom poob phaus, tab sis nyob rau hauv lub keeb kwm yav dhau ntawm tag nrho cov qhov chaw ntawm ceev ceev carbohydrates yuav tshwm sim tau ntau tau rau quas ntus siv nyob rau hauv txwv ntau.

complex carbohydrates

Yog vim li cas tsis cia li tshem tawm carbohydrates los ntawm koj cov zaub mov? Nyob rau hauv tas li ntawd mus rau ib qhov chaw ntawm lub zog, tsis muaj tus muaj cov carbohydrates tsis tau ua cov nqaijrog thiab nqaijrog, uas txhais tau tias lub siab yuav khiav ntxhib thiab siab load. carbohydrate assimilation tshwm sim nyob rau hauv daim ntawv ntawm cov piam thaj, uas yog tsis yog li ntawd ib qho tseem ceeb, khoom qab zib, khob cij los sis porridge yog nyob rau hauv koj lub phaj - nws yog tseem muaj ib tug qhov twg los qabzib, qhov txawv tsuas yog lub ceev uas nws nce mus txog hauv cov hlab ntsha. Rooj ntawm carbohydrates nyob rau hauv cov zaub mov yuav pab koj ua txoj cai noj cov zaub mov.

Yog li, txoj carbohydrates yog txawv los ntawm tej yam yooj yim tseeb yog hais tias lawv tau ntev absorbed, thiab cov zib nkag mus rau hauv cov hlab ntsha maj mam, nyob rau hauv feem, kev tswj cov theem ntawm satiety rau ib ntev lub sij hawm. Lub cev yuav siv zog, thiab nws yuav tsis ncua raws li ib tug cia. Nyob rau hauv tas li ntawd, lub feem ntawm porridge rau ib ntev lub sij hawm yuav muab rau cov kev xav ntawm satiety, uas txhais tau tias koj yuav tsis noj ntau heev, uas kuj yog ib tug zoo feem nyob rau hauv koj daim duab. Dua li no, nutritionists ua tsis log ntawm rov qab ua dua uas koj yuav tau noj cereals nyob rau hauv thaum sawv ntxov. Rooj carbohydrates nyob rau hauv cov zaub mov yog ib qho zoo heev clue, uas yuav tsum ib txwm muaj rau ntawm txhais tes. Yog li, peb saib lub ntsab lug: noj cov zaub mov nplua nuj nyob rau hauv txoj carbohydrates yog pom zoo rau noj tshais thiab noj su, nyob qhov twg koj xav tau ib tug ntau ntawm lub zog. Ib tug zoo npaj lub rooj noj mov protein (dua li ntawm defatted cov zaub mov).

Carbohydrates nrog ib tug tsawg GI

Thiab peb yuav mus ntxiv peb sib tham txog txoj carbohydrates. Daim ntawv teev cov poob khoom yuav tsum muaj xws li pab tau cereals thiab zaub. Lawv yog cov qhov chaw tseem ceeb cev, ntev assimilated thiab muaj fiber, uas yuav pab ntxuav lub cev ntawm toxins. Daim ntawv muaj xws li legumes, piv txwv li taum mog thiab taum, lentils thiab taum. Ntawm no nws yog tsim nyog los muaj xws li tag nrho cov cereals thiab porridge. Nws yuav tsum tau muab sau tseg hais tias noj cov zaub mov yog tsuas tsim friable porridge, siav nyob rau hauv cov dej. Nplaum semolina yuav tsum raug tshem tawm ntawm tag nrho cov, koj yuav tsum tau xaiv mov xim av, cov tsiaj qus los yog dub, pias tsis tau tenderize kom txog thaum zooj lub xeev - nplej yuav tsum nyob twj ywm lawm. Heev feem ntau koj yuav hnov hais tias yuav tsum tau cais los ntawm cov khoom noj cov nplej zom. Nyob rau hauv qhov tseeb, nws yog tseem complex carbohydrates. Daim ntawv teev cov khoom rau poob peev xwm yuav supplemented nrog pasta, tab sis lawv yuav tsum tau ua los ntawm durum nplej.

Lub hauv paus ntawm koj noj cov zaub mov

Feem ntau peb muaj tsis lub sij hawm los yog cov nyiaj ntxiv nyob rau hauv thiaj li yuav ua raws li txoj multicomponent noj cov zaub mov. Txawm li cas los, nws yog tsis tsim nyog, koj yuav paub koj tus kheej, kawm tau thaum cov zaub mov uas muaj carbohydrates. Daim ntawv teev cov slimming khoom uas yuav tsum muaj xws li tag nrho cov hom ntawm zaub qhwv, txiv lws suav, taub zucchini, kua txob, tswb, dos, Leeks, ntsuab taum, zaub (spinach, zaub xas lav), raws li zoo raws li nceb. Tsis txhob hnov qab txog cov kev pab cuam ntawm lub txiv hmab txiv ntoo. Qhov no txiv lws zoov thiab pears, txiv kab ntxwv, txiv apples, txiv duaj. Heev khoom uas pab nrog ib tug tsawg glycemic index yog berries, txiv ntoo qab zib thiab txiv moj mab. Qhov no kuj yog cov mov ntawm hmoov nplej, ces tus taboo tsuas yog siv rau cov khob cij dawb thiab khob cij dawb. Nutritionists hais txog: obligatory rau noj tshais thiab noj su, noj cov khoom noj uas muaj carbohydrates. Daim ntawv teev cov slimming khoom tsis yog lawv xav yuav tsis tiav. Lawv muab ib tug gradual nkag teb chaws ntawm zib mus rau hauv cov hlab ntsha. Hais tias yog, kev ua tau zoo yog ruaj khov, koj tshaib plab yuav tsis muaj dab rau koj, thiab lub mus ob peb vas kev hloov thaum lub sij hawm ib hnub.

Peb cia siab tias koj noj cov zaub mov

Qhov no yog ua tau ib tug heev yooj yim lo lus nug, vim hais tias peb txhua tus yog nws. Peb yog cov sib txawv physique, lub cev ua si ntau ntau thiab metabolic nqi. Tab sis qhov no yog tsis yog ib tug ua tiav daim ntawv teev cov yam. Thiab ib zaug xwb tswvyim yuav tsis ua hauj lwm rau txhua leej txhua tus, uas yog vim li cas muaj nutritionists uas soj ntsuam tus neeg cov yam ntxwv ntawm txhua tus neeg mob. Cai carbohydrate noj cov zaub mov yog txiav txim raws li nyob rau hauv lub xeev ntawm tus kab mob thiab lub hom phiaj. Txo tus nqi ntawm cov carbohydrates thiab 150 grams ib hnub twg, koj muab koj tus kheej nrog ib tug tus poob phaus. Txo no daim duab mus 50-60 grams, koj yuav ceev nrooj pib poob phaus, tiam sis lub cev mas xws li ib tug khoom noj yuav tsis yooj yim. Yog hais tias koj sim los txo qhov no daim duab ntxiv, nws yuav tsim ketoacidosis, piv txwv li lub intoxication ntawm cov khoom uas muaj roj metabolism.

Peb muab lub cev nrog rau tag nrho cov tsim nyog

Nws yog ib qho tseem ceeb heev tsis tsuas mus rau ib tug txo nyob rau hauv kev noj haus ntawm carbohydrates, tab sis kuj cov tshuav nyiaj li cas nyob nruab nrab ntawm tag nrho cov as-ham, uas yog, lawv piv. Cov nqaijrog, Sibhawm, carbohydrates (rau poob tsis tas muaj ib tug xwb buckwheat, peb twb sib tham lo lus nug no) yuav tsum tau consumed nyob rau hauv raws li cov tsim fais fab mov Circuit Court. Roughly nws yuav xam raws li cov piv txwv nram qab. Piv txwv koj calorie khoom noj ntawm 2000 kcal, thiab nyob rau tib lub sij hawm uas koj tau ceeb thawj. Yog li ntawd rau zoo poob yog tsim nyog los txo qhov no daim duab rau 1400 kcal hauv ib hnub twg. Thiaj li, qhov yuav tsum tau rau cov protein ntau yuav 61 grams tauj ib hnub (61 x 4 = 244), i.e. 244 kcal. Sibhawm kuj tsis tau raug tshem tawm, lawv yuav tsum tau hais txog 67 g (67 x 8 = 566 kcal). Raws li, qhov seem nyiaj - 670 - calorie ntau ntau koj yuav tsum tau txais los ntawm carbohydrates. Faib qhov no daim duab los ntawm 4 thiab tau txais 170 grams ntawm carbohydrates, piv txwv li, cereals, wholemeal khob cij thiab zaub. Paab nrog Library!