Uas muaj carbohydrates: nrhiav txoj cai lub zog qhov chaw

Thaum koj xaiv koj cov zaub mov zoo, ib tug xav yuav ua li cas, uas muaj carbohydrates, yuav ua li cas los xaiv qhov tseem ceeb sawv daws yuav. Cov lus nug no tsis rhetorical, vim hais tias carbohydrates yuav ob leeg coj tseem ceeb cov kev pab thiab raug mob.

Hauv paus paub txog carbohydrates

Yuav kom to taub, uas muaj carbohydrates, nws yog tsim nyog los nkag siab txog dab tsi lawv sawv cev rau.

Qhov no yog ib txoj qauv ntawm cov zaub mov, muab lub cev nrog lub zog. Xa tshuaj cov ntsiab lus uas, qhov no compound ntawm cov pa roj carbon, hydrogen thiab cov pa - qhov yooj yim cov ntsiab ntawm lub neej. Thiab nyob rau yuav ua li cas cov txheej txheem ntawm lawv cov kev siv nyob rau hauv lub cev, zaum no tau pom ib tug xov tooj ntawm hom ntawm carbohydrates: monosaccharides, oligosaccharides thiab polysaccharides.

Cov kev pab cuam thiab harms

Tsis hais txog ntawm lub hom carbohydrates lawv yog nyob rau hauv lub kawg ua tshwm sim nyob rau hauv lub tsim ntawm monosaccharides, uas los ntawm txoj kev lub circulatory system uas yog tauj thoob plaws hauv lub cev. Txawm li cas los, nws yog tsim nyog nco ntsoov tias thaum lub sij hawm lub hydrolysis (splitting ntawm carbon) yog lub sij hawm zog, thiab yog li ntawd muaj calorie ntau ntau, uas ho muaj feem xyuam rau cov tsis tau, stabilization los yog koj qhov hnyav nce.

Monosaccharides, thiab mus rau lawv ib txwm muaj xws li galactose, fructose thiab sucrose, mus rau hauv lub cev tsis tau poob lawv lub zog muaj nqis. Tej zaum lawv yog txawm raug xa mus rau raws li "empty calorie ntau ntau" vim hais tias lawv sai sai saturate lub cev nrog lub zog, thiab cia li sai sai mus deb ntawm nws.

Yog li ntawd, tej yam yooj yim carbohydrates muaj nyob rau hauv cov zaub mov nrog ib tug high school cov ntsiab lus ntawm qab zib, piv txwv li, nyob rau hauv cov ncuav. Cov qeb ntawm txaus ntshai monosaccharides yuav tsum muaj xws li zaub, thaum tshav kub kub-kho, cereals, pasta, thawv nplej thiab khob cij dawb. Tab sis nplua nuj nyob rau hauv monosaccharides thiab tej yam ntuj tso niam, berries, thiab txiv hmab txiv ntoo thiab zaub, uas yog undoubtedly pab tau rau cov kab mob.

Polysaccharides paub los ntawm nutritionists pab tau nyob rau hauv tag nrho cov respects. Xws li ib tug categorical daim ntawv yog raws li nyob rau hauv lub fact tias tus txheej txheem ntawm kev zom rau hauv monosaccharides yuav siv sij hawm 4 mus rau 6 teev, vim uas lub cev yog tau uniformly uas muaj xws tsim nyog hais. Nyob rau hauv tas li ntawd, peb yuav tsum tsis txhob hnov qab tias lawv muaj xws tseem ceeb fiber, starch thiab pectin. Yog li ntawd nyob rau hauv kev txiav txim kom poob ceeb thawj los yog mus rau stabilize qhov nyhav, yuav tsum tau muaj nyob rau hauv cov khoom noj ntawm polysaccharides.

Uas muaj carbohydrates ntawm no pab pawg? Ua ntej ntawm tag nrho cov, tag nrho grain khob cij thiab nplej zom los ntawm durum nplej. Ntxiv mus, daim ntawv mus rau cereals, pob kws, zaub (ob leeg nyob rau nyoo thiab ua daim ntawv no, tsuas yog ci).

Lub sij hawm uas koj xav tau, ces koj ua tau

Tag nrho cov hom ntawm carbohydrates yog Attendance yuav tsum tau los ntawm lub cev, thiab zoo nkauj Nasli azhdenie thaum siv lawv lub xeem tiam sis tsis ua si ib lub luag hauj lwm. Thiab yog li ntawd yuav tsum tsim kom muaj ib tug tshwj xeeb tsoom fwv ntawm lawv noj.

Yog li ntawd, yog dab tsi nws muaj carbohydrates, tso cai rau haus mus txog 12 teev? Ntawm cov hoob kawm, tag nrho cov qab zib uas muaj cov khoom. Qhov no thiab khoom qab zib, xws li cov qhob noom xim kasfes, fructose zaub mov, xws li txiv hmab, raws li zoo raws li ci khoom ua nrog cov hmoov nplej dawb.

Complex carbohydrates yog tso cai rau muaj txog li 16 teev. Yog li ntawd, noj cov tais diav ntawm qos yaj ywm, cereals, txiv hmab txiv ntoo thiab spaghetti tau, tab sis tsuas yog muab hais tias ua ntej yuav mus pw yog tsis tsawg tshaj li 6 teev. Tom qab no lub sij hawm rau cov khoom noj, uas muaj carbohydrates, yuav tsum tau ua heev dua lwm yam los ntawm yam zaub nyoos.

Los ntawm tom qab cov cai hais, koj yuav tau yooj yim tsim tau ib tug zaub mov thiab siv carbohydrates kho koj qhov ceeb thawj.