Yuav ua li cas muaj ntau yam carbohydrates koj xav tau ib hnub tus neeg

Yuav ua li cas muaj ntau yam carbohydrates koj xav tau tauj ib hnub? Lo lus nug no yog ib yam uas txaus siab rau ntau yam, tshwj xeeb tshaj yog rau cov neeg uas tsis tau nyob tsis "teeb meem" khoom.

Tsim nyog rau cov tib neeg lub cev muaj zog los ntawm cov zaub mov noj. Tus txheej txheem ntawm kev zom rau hauv lub cev dog dig zoo li tus combustion thaum lub feem ntau ntawm cov khoom, xws li cov roj thiab carbohydrates, los yog hloov dua siab tshiab rau hauv tshav kub zog, dej thiab cov pa roj carbon dioxide.

Carbohydrates - ib qho tseem ceeb lub zog zaub mov Cheebtsam, lub ntsiab tus neeg sawv cev uas yog piam thaj. Nyob rau hauv tshuaj nyob tus yeees lawv muab faib ua tej yam yooj yim suab thaj thiab polysaccharides. Raws li cov neeg kawm ntawv ntawm assimilation nyob rau hauv lub cev, carbohydrates raug muab faib mus rau hauv digestible thiab indigestible. Cov yooj yim tshaj plaws assimilated qabzib, sucrose, fructose, lactose, maltose. Qeeb qeeb - dextrin thiab cov hmoov txhuv nplej.

Los ntawm indigestible carbohydrates koom cellulose, muaj nyob rau hauv legume, grain, wholemeal qhob cij, cov qos yaj ywm, zaub qhwv, carrots. Nws yog tsis yaim los ntawm lub cev thiab fiber, tab sis tsis muaj lub cev zom cov zaub mov tsis yooj yim sua. Tsis muaj fiber ua rau cov rog, kab mob, gallstones, cem quav, cancer ntawm txoj hnyuv loj thiab lwm tus neeg.

Kom tsis txhob Process lub cev hormonal raws li txoj cai ntawm tus tib neeg lub cev, nws yog pom zoo kom hais tias cov hnub tus nqi ntawm carbohydrates - yooj yim suab thaj (qab zib, confectionery, khoom qab zib, zib ntab, jam) nyob rau hauv cov khoom noj tsis ntau tshaj 50-100 grams.

Carbohydrates, yielding ib tug loj raws li nyob rau hauv calorie rog muaj nyob rau hauv cov khoom noj nyob rau hauv ib tug kuj loj xov tooj - nyob rau hauv 4,5-5 lub sij hawm ntau yog muab piv rau cov rog. Nyob rau hauv no hais txog, lawv yog cov tseem ceeb ntawm lub zog noj. Tej zaum xav tias carbohydrates - yog "empty calorie ntau ntau." Qhov no yog tsis yog li ntawd. Tom qab tag nrho, yog hais tias tus tag nrho caloric kom tsawg yuav tsum yog muab los ntawm cov rog thiab cov proteins, tsis tau noj mus rau hauv tus account yuav ua li cas muaj ntau yam carbohydrates koj xav tau ib hnub twg, ntxhov ua tau hauj lwm ntawm tus kab mob.

Carbohydrates muaj nyob mas nyob rau hauv cov zaub mov ntawm tsob nroj keeb kwm. Glycogen (tsiaj polysaccharide) muaj nyob rau hauv cov nqaij thiab daim siab.
Sucrose, uas twb loj tseem ceeb nyob rau hauv kev noj haus, nyob rau hauv qhov tseeb, ib qho kev qab zib, yog muag nyob rau hauv khw muag khoom, thiab yog lub ntsiab carbohydrate tivthaiv ncuav, khoom qab zib thiab cov ncuav.

Thaum ib txwm hwj chim yog ntws lub zog zaub mov uas muaj carbohydrates yog txaus muab kab mob. Nrog ib tug tsis muaj calorie ntau ntau rau hauv lub cev muaj tau los yog siv spare carbohydrates. Thaum tshaj calorie noj ntau zog hauv lub cev siv xwb tus xov tooj ntawm ntau npaum li cas carbohydrates koj xav tau ib hnub twg, thiab lawv surplus yog tso rau hauv roj hlwb li roj, li no ua lub cev hnyav thiab rog tshwm sim.

Kom muaj dab tsi tib neeg kev ua si yuav tsum tau ib tug tej yam tus nqi ntawm carbohydrate ib hnub twg, nyob rau hauv lub tsim kev sib raug zoo nrog cov rog thiab cov proteins. Lub optimum piv ntawm cov protein, rog thiab carbohydrates rau ib tug neeg noj qab nyob yog 1: 1.2: 4.
Nws yog assumed tias 1 g ntawm roj muaj nyob rau hauv cov zaub mov muab 9 kcal, 1 g ntawm carbohydrate thiab 1 g protein - 4 kcal.

Yog li ntawd, yuav ua li cas muaj ntau yam carbohydrates koj xav tau ib hnub mus rau ib tug neeg laus hauv nruab nrab muaj hnub nyoog nrog ib tug luj ntawm 70 kg, uas yog koom nyob rau hauv lub teeb cev ua hauj lwm? Qhov no yuav tsum tau yog hom twg los ntawm 360 mus 400 g ntawm digestible carbohydrate, xws li los ntawm 50 mus rau 100 grams qab zib, confectionery, zib ntab, jam.

Nyob rau hauv cov neeg laus, txij li thaum 60 xyoo, qhov yuav tsum tau rau txhua hnub kom tsawg ntawm cov carbohydrates txawv. Namely:

Tus txiv neej los ntawm 60 mus rau 74 xyoo yuav tsum muaj 333 grams ntawm carbohydrates.
Txiv neej 75 xyoo thiab laus dua - 290 g
Cov poj niam 60 mus rau 74 xyoo - 305
Cov poj niam 75 xyoo thiab laus dua - 275 g

Hais txog yuav ua li cas npaum li cas carbohydrate koj xav tau ntawm lub hnub ntawm tus me nyuam, yuav muaj nyob rau hauv cov nram qab no cov lus:

Los ntawm 1 xyoo mus txog 3 xyoos - yog 170-180
Los ntawm 4 mus rau 6 xyoo - yog 200-250
Los ntawm 7 mus rau 9 xyoos - yog 270-300
Los ntawm 10-12 xyoo - 320-350, lub
Los ntawm 13 mus rau 15 xyoo - yog 350-400

Qhov feem pua ntawm digestible carbohydrates nyob rau hauv cov zaub mov (ib 100 grams ntawm cov khoom):
Siav hnyuv ntxwm - 1.1%, hnyuv ntxwm - 0.4%
Qe - 0.9%, qe dawb - 0.8%
Nkaub qe - 1.2% Ntses scallops - 3.3%
Kefir rog - 4.5% Butter - 0.5%
Nyuj cov kua mis - 4.5%, dej condensed mis nyuj - 53,5%
Qaub - 4.5%, 3.1% qaub
Cheese nrog ib tug roj cov ntsiab lus ntawm 45% - 2.0% roj tsev cheese - 3%
Muaj roj tsawg tsev cheese - 3.5%, buns los ntawm hmoov ntawm 1 qib - 52,7%
Peas - 50,8%, buckwheat - 64,4%
Semolina - 70,1%, Oatmeal - 62%
Barley cereals - 70,5%, cov nplej zom - 70,9%
Qos yaj ywm hmoov txhuv nplej - 81% Nplej hmoov 1 qib - 69,7%
Rice - 72,5%, pias - 66,5%
Nplej crackers - 68,2%, khob cij nplej - 50,3%
Rye cij - 42,5%, Apricots - 12%
Dried apricots - 63.5%, txiv quav ntswv nyoos - 16,7%
Pears - 10.5%, raisins - 69%
Cranberry - 7.5% Dried txiv hmab txiv ntoo - 51,2%
Txiv qaub - 9.2%, Tangerines - 9.2%
Dub Currant - 9.8%, apples - 11.5%
Txiv moj mab - 10.7%, Dib - 8.8%
Dried Porcini nceb - 22.5%, Tuaj peas - 10.5%
Dib pag - 8.6%, courgettes - 3.5%
Zaub pob - 5.2% Qos yaj ywm - 20%
Dos - 9.2%, zaub ntug hauv paus - 7.6%
Dib - 2.9%, txiv lws suav - 4%
Nyias - 2.1%, taub dag - 5.9%
Strawberry jam - 71,2% Cocoa - 38,4%
Honey - 77,7%, Walnuts - 8.3%
Qab Zib - 95,5% Qhob noom xim kasfes - 50,9%