Complex thiab yooj yim carbohydrates: dab tsi yog qhov zoo rau peb lub cev

Muaj coob tus neeg ntseeg tau hais tias tag nrho cov carbohydrates yog teeb meem rau lub cev, niaj hnub no peb yuav ua tiag dispel no tswvyim hais ua dabneeg, thiab thaum kawg nrhiav seb yog dab tsi carbs muaj teeb meem thiab cov uas yog qhov tseem ceeb rau lub qub hauj lwm ntawm peb lub cev. Cov organic tebchaw yog cov thawj as rau cov tib neeg, feem ntau peb yuav tsum tau txais yam tsawg 50% carbohydrates ntawm tag nrho cov noj calorie ntau ntau.

Nws yog lub luag hauj lwm rau cov carbohydrate cov ntsiab lus rau cov theem ntawm qab zib nyob rau hauv cov ntshav, lawv txiav txim seb lub efficiency ntawm lub paj hlwb hlwb, ua tsaug rau lawv, peb cov nqaij loj nce, thiab cov protein ntau thiab muaj roj yog yooj yim npaum li mus zom. Tam sim ntawd qhia kom meej - lawv muab faib ua tej yam yooj yim thiab complex carbohydrates (piam thaj), nws tag nrho cov nyob rau hauv lub ceev uas cov hoob kawm no ntawm cov organic tebchaw yog phua thiab hloov dua siab tshiab rau hauv qab zib - qhov tseem ceeb ntawm peb lub zog.

Rau tej yam yooj yim tebchaw muaj xws li:

• disaccharides - lactose, sucrose, maltose;
• monosaccharides - fructose, galactose, piam thaj thiab organic acids.

Rau txoj polysaccharides xws li glycogen, nws yog muaj nyob rau hauv cov tsiaj cov khoom, starch, lignin, cellulose, pectin - yog polysaccharides ntawm zaub keeb kwm. Yuav ua li cas yog qhov txawv ntawm ob hom? Complex organic tebchaw ntau maj mam nqis hnyuv tsis tas yuav ua ib tug ntse sawv nyob rau hauv cov ntshav qab zib.

Cov zaub mov muaj nqis ntawm lawv yog heev siab heev thiab lub qab zib cov ntsiab lus yog tsawg heev. Thaum yooj yim carbohydrates, tau txais mus rau hauv lub cev, tam sim ntawd tig mus rau hauv qab zib. Yog li, noj mov yooj yooj yim glycidyl, koj tau txais tas calorie ntau ntau thiab pes tsawg lub zog muaj nqis. Lub tsuas kom zoo dua ntawm ceev ceev kev sib txuas - zog, vitamins thiab qab zib, tab sis nws surplus es sai sai tig mus rau hauv pliaj rog.

Tab sis ntau tau ntawm complex carbohydrates kuj zoo rau peb lub cev, lawv tshaj ua fermentation nyob rau hauv cov hnyuv thiab txuam nrog ntawm lub cev muaj roj. Yuav ua li cas yuav hais tias yuav? Ua ntej ntawm tag nrho cov, tsis txhob tshooj koj tus kheej puas thiab teeb meem carbohydrates, thiab, ntawm chav kawm, rau ib ce muaj zog mus hlawv calorie ntau ntau thiab muaj roj.

Yuav ua li cas muaj tej yam yooj yim carbohydrates: ib daim ntawv teev cov khoom uas

• confectionery;
• txiv hmab txiv ntoo kua;
• dawb thiab xim av mov;
• dawb thiab hom qoob mog qhob cij, cov rye cij;
• ci qos yaj ywm thiab zom qos yaj ywm;
• dej thiab uas tsis yog-dej cawv;
• cov khoom qab zib (khoom qab zib, qhob noom xim kasfes, marmalade, zib ntab, jam, jam, ice cream, pob kws flakes, nplej crackers);
• txiv hmab txiv ntoo uas muaj qab zib cov ntsiab lus (siav tsawb, pineapples, watermelons, txiv quav ntswv nyoos, tag, hnub);
• zaub (taub, parsnips, turnips, hau carrots).

Vim lub fact tias tag nrho cov ceev carbs sai sai absorbed rau hauv cov ntshav, muaj yog ib tug ntse nce nyob rau hauv cov theem ntawm qab zib, thiaj li ua kom zoo zoo tebchaw tau hais tias yuav phem (teeb meem) carbohydrates. Tab sis qhov no tsis txhais hais tias lawv yuav tsum tau muab pov tseg nkaus, tsuas yog qab zib, lawv muaj ib tug loj npaum li cas uas pab tau cov zaub mov thiab vitamins. Qhov loj tshaj plaws yog siv rau lawv ua ntej intensive ce los sis ua ntej qhov kev taug kev, ces tag nrho cov glucose tsuas "hlawv".

Tam sim no uas koj paub tias qhov twg tam sim no thiab hais tias yog tej yam yooj yim carbohydrates. Cov khoom uas muaj ib tug complex los yog ntev sib txuas:

• legumes (kua, lentils, chickpea);
• nplej zom ua los ntawm durum nplej;
• txiv hmab txiv ntoo (apples, txiv ntoo qab zib, txiv duaj, apricots, plums, txiv kab ntxwv, grapefruits);
• zaub (taub zucchini, kua txob, spinach, avocado, nceb, Leeks, zaub qhwv, txiv lws suav).

Vim qeeb lub neej puas carbohydrates tsis muaj ib tug ua txoj nce rau hauv qab zib, thiab cov neeg rau ib ntev lub sij hawm no tsis xav tias kev tshaib kev nqhis.

Yuav ua li cas yuav ua rau tej yam yooj yim carbohydrates yog pab tau ntau thiab tsawg teeb meem?

Qhov no yuav tsum tau ceev ceev organic compound siv ua ke nrog protein zaub mov los yog tom qab nws (ntses, nqaij qaib, nqaij, qe). Cov nqaijrog rau tej lub sij hawm nyob twj ywm nyob rau hauv lub plab rau kev zom ntawm qhov kawg, nws thiaj li tuav lawv thiab yooj yim carbohydrates.

Xaus: Lub haum yog tub ceevxwm, thiab yooj yim carbohydrates yog hloov dua siab tshiab rau hauv complex thiab, yog li ntawd, yuav pab tau.