Nyob rau hauv dab tsi cov khoom ntau carbohydrates? Xav txog tej cov neeg uas lawv

Qhov tseeb ntawm kev noj qab nyob noj yog loj hlob txhua txhua hnub. Ib tug loj tus naj npawb ntawm cov khoom manufactured siv qhov teeb meem tshuaj. Thaum yuav khoom noj muaj yog ib tug suspicion ntawm lawv zoo thiab usefulness. Tab sis ib tug noj qab nyob zoo noj haus - nws tsis yog kev siv ntawm environmentally phooj ywg cov zaub mov. Qhov no lub sij hawm kuj yog hais txog mus rau sab xis thiab muaj kuab mus kom ze rau kev noj haus, tsim kom muaj ib theem ntawm kev noj ntawm cov nqaijrog, nqaijrog thiab carbohydrates ib hnub twg. Niaj hnub no, peb paub li cas cov khoom nyob rau hauv ntau carbohydrates, tab sis ua ntej saib yog vim li cas peb yuav tsum tau lawv.

Yuav ua li cas yog carbohydrates?

Yuav luag tag nrho lub zog tau txais los ntawm lub cev yog ua los ntawm carbohydrates. Nyob rau hauv tas li ntawd, lawv pab txhawb kom muaj ib qho thiab tag nrho hauj lwm ntawm lub paj hlwb. Nyob rau hauv kev, rau tej kev lag luam ntawm tag nrho cov kab mob carbohydrates tsuas yog qho tseem ceeb heev. Carbohydrates tuaj nyob rau hauv ob hom: yooj yim thiab complex. Ua ntej, lawv yog cov tib monosaccharides fructose thiab piam thaj hais. Tsis tas li ntawd, cov thawj hom muaj xws li disaccharides, sucrose thiab maltose. Complex carbohydrates yog hu ua polysaccharides, lawv muaj xws li starch, cellulose thiab glycogen. "Yuav ua li cas yog qhov txawv nyob rau hauv dab tsi zoo ntawm carbohydrates kuv haus?" - Koj nug. Qhov no yog hais tias ntev li siv ntawm ib tug yam tej zaum yuav raug nyob rau hauv loj heev kev txawv txav nyob rau hauv lub cev (xws li, rog). Tag nrho tej yam uas, tab sis nyob rau hauv moderation. Thiab tam sim no rau cov nqe lus nug ntawm seb, nyob rau hauv dab tsi cov khoom ntau carbohydrates.

zog-intensive khoom

Peb pib nrog monosaccharides. Ib tug loj tus naj npawb ntawm lawv muaj peev xwm yuav nrhiav tau nyob rau hauv zib ntab, txiv hmab txiv ntoo thiab zaub. Cov feem ntau monosaccharide zib yog xav tau. Nws yog ib tug khaub-ncaws nyias thiab ceev qhov chaw ntawm lub zog, uas yog qhov tseem ceeb rau lub hlwb muaj nuj nqi. Thaum siab puas siab puas ntsws kev nyuaj siab yog pom zoo kom siv tsaus chocolate, uas yog tseem nplua nuj nyob rau hauv qab zib. Carrots, zaub qhwv, taub, txiv ntoo qab zib, raspberries, txiv tsawb, txiv quav ntswv nyoos thiab taub dag - tag nrho lawv muaj lub monosaccharide.

Fructose - ib tug muaj kev ruaj ntseg kev xaiv carbohydrate kom tsawg. Nws yog tej zaum yuav siv txawm rau cov neeg uas raug kev txom nyem los ntawm cov ntshav qab zib (tsis pub dhau vim li cas, ntawm chav kawm). Zom fructose dog dig ntev tshaj piam thaj. Nws yog muaj nyob rau hauv pears, apples, txiv quav ntswv nyoos, watermelons, txiv pos nphuab thiab dub currants.

Disaccharides yog assimilated ntev npaum li cas vim hais tias ntawm qhov ntau complex molecular qauv. Teb cov lus nug nyob rau hauv dab tsi khoom uas feem ntau ntawm carbohydrates, peb yuav confidently tham txog qab zib zaub mov. Khoom qab zib, ice cream, dej qab zib, jam, cov lus qab zib - tag nrho lawv muaj ib tug lossis loj npaum li cas sucrose, lub ntsiab yeeb ncuab ntawm tag nrho cov pluas noj. Sucrose (ntshiab carbohydrate hom) yog lub ntsiab ua rau ntawm tshaj qhov hnyav, ntev li siv nws tej zaum yuav raug nyob rau hauv tsis ua hauj lwm tsis tau tsuas yog rau koj daim duab, tab sis kuj rau cov kev kho mob ntawm tag nrho cov kab mob.

Cov khoom noj uas muaj carbohydrates, muaj ib tug loj calorie. Nyob rau qhov no hauv paus, nws yog ib qho tseem ceeb los tswj tus nqi ntawm cov calories noj ib hnub twg yuav tsum tsis txhob overeating thiab rog. Polysaccharides (complex carbohydrates) pom nyob rau hauv cov nplej zom, cereals, khob cij, ceev thiab li ntawm. Cov carbohydrates yog maj mam nqis thiab nkag mus rau hauv peb lub cev maj mam, yog li mus hais lus, "qhov chaw". Yog hais tias koj xav hais tias hais txog dab tsi cov khoom rau ntau carbohydrates (polysaccharides nws), nws yog tsim nyog los npaj mus los ntawm lub fact tias ib tug ntawm cov neeg yog cov hmoov txhuv nplej. Li no tshwm sim rau hauv lub xaus: legumes thiab cereals, qos yaj ywm, txiv lws suav thiab txiv tsawb muaj loj nyiaj ntawm cov complex carbohydrates.

Summing li

Muaj ntaub ntawv hais txog dab tsi cov khoom rau ntau carbs koj ua tau tsis muaj teeb meem ntau heev los tsim kom tau ib tug noj cov zaub mov, uas yuav tsum tau kawm ob qho tib si yooj yooj yim thiab complex hom ntawm lawv. Nyob rau hauv tas li ntawd mus carbohydrates, lub cev xav tau cov nqaijrog thiab nqaijrog. Cov khoom uas muaj cov rog feem ntau muaj ob proteins. Khaws ib lub qhov muag nyob rau hauv lub xov tooj ntawm cov khoom noj khoom thiab tag nrho cov caloric cov ntsiab lus ntawm cov tais diav. Ntau tau ntawm cov nqaijrog thiab carbohydrates yuav ua rog thiab lwm yam kab mob.