Cov carbohydrate cov ntsiab lus ntawm cov khoom noj: Highlights

Carbohydrates - qhov no yog ib tug ntawm peb cov tseem ceeb thiab tseem ceeb heev Cheebtsam uas yog muaj nyob rau hauv tej khoom noj khoom haus. Lawv sawv cev rau ib tug tej yam organic tebchaw uas muaj hydrogen, oxygen thiab carbon.

Vim cov kev ceev ntawm kev kawm thiab lub nyob rau ntawm carbohydrates tau ua qhov tseem ceeb ntawm lub zog rau tib neeg lub cev. Tsis tas li ntawd, lawv yog ncaj qha mus muab kev koom tes nyob rau hauv lub synthesis ntawm DNA thiab RNA molecules, pab txoj kev hauv cov hnyuv, tswj metabolism.

Muaj ntau ntau lub ntsiab hom carbohydrates :

• Tej yam yooj yim carbohydrates (fructose, lactose, galactose, maltose thiab sucrose);
• Complex carbohydrates (glycogen, starch, pectin, cellulose thiab hemicellulose).

Tej yam yooj yim carbohydrates zoo absorbed ntawm lub cev thiab ho ua rau kom cov theem ntawm cov ntshav qab zib, thaum complex carbohydrates yog nqis maj mam, muab pab lawm ntawm fullness. Qhov no tej khoom vaj tse yog dav siv nyob rau hauv Dietetics thiab ntau yam complexes slimming.

Cov nqaijrog, Sibhawm, carbohydrates nyob rau hauv cov khoom muaj nyob rau hauv thiaj li yuav tswj lub cev tau hauj lwm ntawm lub cev. Tsis muaj ib tug ntawm cov tshuaj yuav ua rau loj txim. Piv txwv li, lub carbohydrate tsis muaj peev xwm provokes tus deposition ntawm rog nyob rau hauv mob hlwb, vim hais tias ntawm cov uas nws tsim fatty degeneration. Cov ntshav ketones noog, uas ua rau yus xaav kua hauv lub cev thiab lub hlwb cov ntaub so ntswg lom.

Tshaj carbohydrates - qhov no yog txoj cai cuab tam rau cov txoj kev mus rau kev rog. Nyob rau hauv tas li ntawd, noj mov ib tug ntau ntawm cov piam thaj lossi, cov neeg txaus ntshai ib latent hauv daim ntawv ntawm cov ntshav qab zib thiab cov havzoov cov hlwb ntawm lub pancreas - lub ntsiab lub cev yuav tsim insulin, uas yuav pab tau nqus zib.

Cov carbohydrate cov ntsiab lus ntawm cov khoom tso cai rau kom faib lawv mus rau hauv ob peb pab neeg: cov

• Qhov siab tshaj plaws nqi ntawm carbohydrates (65 grams) - ib tug khoom qab zib, qab zib, jam, zib ntab, pasta, mov, hnub, raisins thiab qhuav txiv hmab txiv ntoo, butter biscuits, marshmallows, oatmeal thiab buckwheat porridge, apricots thiab prunes.
• Ib tug loj npaum li cas ntawm carbohydrates (los ntawm 40 mus rau 60 g) - ib tug taum, khob cij, halva, tsaus qhob noom xim kasfes, qhuav figs thiab cov tsiaj qus sawv.
• Qhov nruab nrab ntsiab lus ntawm carbohydrate (11-20 g) - tsawb, taum pauv, tshiab rose, txiv maj phaub, pistachios, dawb qhob noom xim kasfes.
• Qhov tsawg npaum li cas ntawm carbohydrates (10 g) nyob rau hauv khoom noj siv mis, txiv hmab txiv ntoo thiab zaub, nceb, taum, thiab ceev.

Hais txog kev noj haus, nws yog tsim nyog sau cia hais tias lub carbohydrate cov ntsiab lus ntawm cov khoom noj ntim ib hnub twg yuav tsum tsis pub tshaj 500 g Nws yog ib qho tseem ceeb rau siv kev noj haus fiber los yog fiber, uas yog pom nyob rau hauv abundance nyob rau hauv txiv hmab txiv ntoo thiab zaub.

Cov neeg uas xav kom poob ceeb thawj, yuav tsum nco ntsoov hais tias cov khoom noj uas muaj "empty" zog thiab tsis muaj cov as-ham yuav tsum tsis txhob yuav tam sim no nyob rau hauv cov khoom noj. Piv txwv li, teeb meem carbohydrate zaub mov, xws li cov khaub noom thiab qab zib muaj peev xwm yuav hloov nrog tej yam ntuj tso niam thiab qhuav txiv hmab txiv ntoo, thiab polished mov ntau yam - xim av.

Rau ib cov zaub mov yog zoo tagnrho, tej yam ntuj tso carbohydrates, raws li lawv pab kom tiv nrog kev tshaib kev nqhis thiab plagued los ntawm ib tug txiav txim zoo ntawm zoo-sau plab. Cov no muaj xws whole grains thiab unrefined cereals, zaub thiab txiv hmab txiv ntoo, keeb kwm. Cov carbohydrate cov ntsiab lus nyob rau hauv tej khoom tsis ntau tshaj tau cov qauv, thiab nyob rau tib lub sij hawm lawv muaj tsawg tsawg nyob rau hauv calorie ntau ntau.

Lub undoubted zoo ntawm lub ntuj carbohydrate yog lub siab cov ntsiab lus ntawm cov as-ham, xws li cov zaub mov, cov vitamins, soluble thiab insoluble fiber, bioflavonoids. Tag nrho nws stabilizes cov ntshav qab zib thiab qis cholesterol.

Cov carbohydrate cov ntsiab lus ntawm cov khoom noj - qhov no yog ib qho tseem ceeb qhov taw qhia, tab sis, ua ntej ntawm tag nrho cov, nws yog tsim nyog hmoog rau yuav ua li cas pab tau yuav tsum yog qhov no los yog hais tias cov khoom no yog rau koj lub cev. Tsuas yog xws li ib mus kom ze yuav muab koj nrog ib tug zoo zoo lawm thiab ua kom koj noj qab haus huv.