Carbohydrates yog cov organic sib tov uas ua rau cov roj ntsha thiab cov qauv ntawm txhua lub neej ntawm ntiaj chaw hauv ntiaj teb. Lawv ua cov haujlwm sib txawv thiab muaj txog 3% ntawm lub cev qhuav hauv tib neeg lub cev.
Ntshav qab zib yog tus kabmob autoimmune uas cov ntshav qabzib nce siab thiab insulin ntau lawm ib nrab lossis tag nres. Nrog ib hom tshuaj insulin-ywj siab, glycemia tau ua tiav tswj tau los ntawm kev tswj hwm kev noj zaub mov kom raug.
Yog li, nws yog ib qho tseem ceeb heev uas yuav tau tswj cov nyiaj ntawm carbohydrates hauv ntshav qab zib, vim cov piam thaj muaj nyob hauv chav kawm ntawm cov organic.
Carbohydrates - "roj" rau lub cev
Cov organic tej yam yog suav hais tias yog ib qho muaj txiaj ntsig ntawm lub zog rau txhua yam muaj sia. Yog li, thaum yaj 1 gram ntawm carbohydrates, koj tuaj yeem tau txais 4 kcal, thiab thaum nws oxidized, 17 kJ ntawm lub zog yog tsim.
Tus neeg xav tau cov khoom noj uas muaj cov khoom noj carbohydrate ntau li nws siv dag zog. Cov neeg muaj kev noj qab haus huv yuav tsum haus txog 400-450 grams ntawm cov carbohydrates ib hnub twg. Txawm li cas los xij, dhau ntawm cov lej no dhau sijhawm ua rau cov seem ntawm cov rog thiab kev txhim kho kev rog. Cov pab pawg hauv qab no ntawm cov tebchaw carbohydrate muaj qhov txawv:
- monosaccharides;
- polysaccharides;
- oligosaccharides;
- kev sib cais.
Txhua pawg yuav tsum tau nyob hauv kev noj haus ntawm tib neeg. Cov carbohydrates yooj yim muaj xws li cov piam thaj, fructose, galactose, lactose, sucrose thiab maltose. Polysaccharides yog sawv cev los ntawm ob pawg - zom zaub mov (hmoov txhuv nplej siab, glycogen) thiab tsis-zom zaub mov (pectin derivatives, hemicellulose thiab fiber). Tsis zoo li polysaccharides, cov khoom muaj cov tshuaj tsis sib haum yog cov khoom qab zib heev, yog li lawv feem ntau hu ua suab thaj.
Qhov feem ntau muaj txiaj ntsig thiab muaj txiaj ntsig hauv lub neej txhua hnub ntawm tib neeg yog cov carbohydrates:
- Glucose yog ib qho tivthaiv uas muaj peev xwm ua kom sai rau hauv kev nqus plab. Lub luag haujlwm tseem ceeb yog thauj khoom hluav taws xob rau lub hlwb hauv lub cev.
- Lactose yog ib qhov sib xyaw ua ke uas feem ntau pom muaj nyob hauv cov mis ua si. Hauv lub neej txhua hnub, nws lub npe menyuam yaus cov piam thaj hauv qab zib.
- Fructose yog ib yam khoom uas tau nqus ntev dua nyob rau hauv cov hnyuv. Vim li no, nws siv tau los ntawm cov neeg mob ntshav qab zib.
- Tus sawv cev ntawm polysaccharides yog hmoov txhuv nplej siab. Maj mam ua txhaum hauv plab, nws zom kom cov suab thaj.
- Sucrose, los yog cov suab thaj yooj yim, yog nqus tau sai sai hauv cov hnyuv. Hauv qhov no, nws cov thawj coj hauv hom 2 ntshav qab zib tsis suav nrog.
- Fiber yog cov nroj tsuag fiber ntau uas ua lub luag haujlwm tseem ceeb hauv kev noj haus. Yuav luag tsis nqus rau hauv txoj hnyuv, nws txwv tsis pub nqus ntawm cov carbohydrates hauv cov ntshav sai heev. Nws noj nyob rau hom ntshav qab zib hom 2 txo txoj kev pheej hmoo sai hauv cov piam thaj. Cov khoom noj muaj fiber ntau hauv cov txiv hmab txiv ntoo, zaub, thiab mov ci txhuv.
Txawm hais tias tag nrho cov kev siv tau, chav kawm ntawm cov organic no yog qhov txaus ntshai rau ntshav qab zib. Txawm li cas los xij, nws tsis yooj yim sua kom tsis suav tag nrho cov khoom noj uas muaj cov khoom noj uas yog carbohydrate hauv ntshav qab zib. Qhov tseeb yog tias lawv ua haujlwm tseem ceeb hauv tib neeg lub cev.
Lub luag haujlwm ntawm cov carbohydrates hauv tib neeg lub cev
Lub hom phiaj tseem ceeb ntawm cov yeeb tshuaj hauv tib neeg lub cev yog qhov muab lub zog rau lub cev thiab cov nqaij mos.
Yuav luag txhua cov txheej txheem nqa tawm hauv tib neeg lub cev xav tau qee yam nqi ntawm lub zog.
Piv txwv, lub hlwb, ntxiv rau lub raum thiab ntshav ntshav, tuaj yeem ua haujlwm yam tsis muaj qabzib. Yog li, cov haujlwm tseem ceeb ntawm carbohydrates yog qhov muab ntawm lub zog.
Txawm li cas los xij, cov npe ntawm cov haujlwm ntawm cov organic sib txuas yog qhov loj heev. Ib yam tseem ceeb yog:
- Qhov muab cov khoom noj ntawm cov as-ham uas tshwm sim hauv cov leeg, mob siab thiab lwm yam kabmob ua glycogen. Cov ntsiab lus ntawm cov organic sib txuas ncaj qha nyob ntawm lub cev qhov hnyav, tib neeg kev noj qab haus huv thiab zaub mov noj. Thaum nws nkag mus rau hauv cov kis las, glycogen mov yog qhov txo qis, thiab thaum lub siab nqig, nws tau txuas hnub nyoog vim noj zaub. Kev qoj ib ce tsis tu ncua nce glycogen khw muag khoom, nce tib neeg lub zog muaj peev xwm.
- Kev cai ua haujlwm uas txhim kho kev ua haujlwm ntawm lub plab zom mov thiab kev nqus ntawm cov khoom noj muaj zog. Txij li thaum carbohydrate fiber yog xyaum tsis cais nyob rau hauv cov hnyuv, nws ua kom nws peristalsis. Tsis tas li ntawd, fiber ntau txhim kho lub enzymatic ua haujlwm ntawm txoj hnyuv.
- Qhov kev tiv thaiv muaj nuj nqi yog tias feem ntawm cov khoom noj uas muaj carbohydrates yog cov txheej txheem hauv cov kev tiv thaiv ntawm lub cev. Yog li, mucopolysaccharides yog ib feem ntawm txoj hnyuv lub hauv plab, urogenital thiab ua pa ntawm lub cev, tiv thaiv lub cev los ntawm cov kab mob thiab cov kab mob pathogenic, nrog rau kev tiv thaiv kab mob hauv nruab nrog los ntawm kev puas tsuaj cov tshuab.
- Kev koom tes ncaj qha hauv kev sib txuas ntawm adenosine triphosphate, ribonucleic thiab deoxyribonucleic acid lwg me me.
- Qhov tshwj xeeb muaj nuj nqi yog tias cov ntshav qab zib mellitus tshwm sim hauv tib neeg vim qhov kev ua txhaum ntawm cov metabolism hauv cov metabolism vim muaj kev ua kom tsis haum ntawm cov piam thaj hauv qis cov tshuaj hormones - insulin. Hauv qhov no, ntxiv rau kev kho tshuaj, kev kho mob ua kom muaj qhov ua kom zoo ntawm cov xwm txheej ntawm cov piam thaj hauv cov ntshav thiab ua kom cov pa metabolism hauv cov txheej txheem.
Yog li, carbohydrates tsis muaj tsawg dua rau cov neeg mob ntshav qab zib dua li rau cov neeg noj qab haus huv.
Ib qho ntawm lub hauv paus ntsiab lus ntawm kev noj zaub mov zoo rau kev txheeb xyuas tus kab mob ntshav qab zib yog qhov tsis lees txais ntawm cov zaub mov sai thiab kev noj cov zaub mov qeeb.
Dab tsi yog ceev thiab qeeb carbohydrates?
Tau txiav txim siab qhov tseem ceeb tshaj plaws cov carbohydrate sib txuas rau tib neeg lub cev, nws yog ib qho tseem ceeb kom cais lawv raws li qhov ceev ntawm kev nqus hauv cov hnyuv.
Monosaccharides, uas suav nrog fructose, sucrose thiab qabzib, tam sim ntawd nce glycemia thiab muaj glycemic siab siab. Daim ntawv yooj yim tshaj plaws ntawm cov roj carbon carbohydrates sai yog cov zaub mov qab zib, uas muaj nyob hauv dextrose lossis piam thaj hauv qab zib.
Cov carbohydrates ceev ceev muab lub zog tsim nyog rau lub hlwb thiab lwm yam kabmob. Lawv feem ntau qab zib nyob rau hauv saj, nyob rau hauv loj tus naj npawb muaj zib ntab, txiv hmab txiv ntoo thiab berries. Ib tug neeg, kev noj ntau heev kom yooj yim zom cov zaub mov carbohydrates, nthuav tawm nws tus kheej rau ib txheej phaus ntxiv. Kev tshaj tawm ntawm cov organic sai sai ua rau kev nce hauv cov khw muag khoom muaj roj, roj ntau ntau, thiab tseem cuam tshuam rau lub plab hnyuv microflora.
Carbohydrates uas muaj ntau dua peb saccharides muaj qhov glycemic index tsawg. Cov tebchaw ua kom cov piam thaj ntau zuj zus qeeb thiab yog hu ua cov carbohydrates txoj.
Rau cov ntshav qab zib hom 2, nws pom zoo kom ua kom paub ntau qeeb qeeb carbohydrates rau hauv cov zaub mov noj, vim tias qhov no yuav tsis ua rau kom muaj suab thaj sai.
Cov Khoom Muaj Ntshav Qab Zib
Ua ntej yuav txiav txim siab cov "muaj txiaj ntsig" thiab "tsis zoo" carbohydrates hauv ntshav qab zib, nws yog qhov yuav tsum tau tshawb pom qhov glycemic index thiab chav ua mov ci.
Hauv qab glycemic index (GI) yog hais txog kev ceev nrawm ntawm tib neeg lub cev ntawm cov piam thaj hauv ib qho khoom lag luam. Qhov siab dua GI, cov piam thaj ntau dua yuav tawg, uas yog qhov tsis zoo rau cov mob ntshav qab zib.
Chav ua mov ci (XE) yog kwv yees li ntawm cov nyiaj ntawm cov carbohydrates hauv cov zaub mov. Yog li, hauv 1 chav ua mov ci muaj txog 10-12 grams ntawm carbohydrates lossis 25 grams ntawm lub ncuav. Thaum sau cov khoom noj khoom haus, nws yog qhov tseem ceeb heev uas yuav tsum them sai sai rau ob qhov ntsuas no.
Kev mob ntshav qab zib yuav tsum muaj txiv hmab txiv ntoo thiab zaub kom ntau. Nws ntseeg tau tias cov zaub mov no tsis ua rau muaj ntshav qab zib hauv cov ntshav qab zib.
Piv txwv li, cov zaub saturate tib neeg lub cev ntev heev. Ua raws li cov suab thaj hauv 100 grams, zaub thiab txiv hmab txiv ntoo tau muab faib ua 3 pawg, uas tau sawv cev los ntawm lub rooj ntawm cov khoom lag luam.
| Tsis pub ntau tshaj 5 gram ntawm cov carbohydrates ib 100 grams zaub lossis txiv hmab txiv ntoo | Txog li 10 gram ntawm cov carbohydrates ib 100 grams zaub lossis txiv hmab txiv ntoo | Ntau tshaj 10 grams ntawm carbohydrates ib 100 grams zaub lossis txiv hmab txiv ntoo | |
| Yam khoom twg thiaj tsim nyog? | Lws suav, dib, zaub qhwv, zaub txhwb, zaub ntsuab, zaub ntsuab, dos ntsuab, cranberries, txiv qaub, zucchini, dill, chicory, sorrel. | Dos, radish, zaub txhwb qaib, beets, taum, txiv kab ntxwv, celery paus, mandarin, raspberries, melon, lingonberries, currant dub lossis liab, txiv kab ntxwv qaub, txiv duaj, txiv duaj thiab quince. | Cov taum ntsuab, txiv tsawb, qos yaj ywm, txiv puv luj, txiv quav ntswv nyoos, hnub, hom qab zib ntawm cov txiv apples, figs. |
| Kuv yuav noj dab tsi ntau | Cov zaub mov no tuaj yeem noj hauv qhov tsis muaj ntau, tsis suav cov khoom noj ntawm cov carbohydrates. | Nws raug nquahu kom noj cov txiv ntoo thiab zaub no txog li 200 grams hauv ib hnub. | Nws yog qhov zoo dua tsis tau noj cov txiv hmab txiv ntoo thiab zaub no lossis txo lawv qhov kev siv kom tsawg. Hauv qhov tshwj xeeb, koj yuav tsum tau txwv tsis pub noj cov qos yaj ywm txhua hnub rau 250 grams. |
Tsis xav rau hauv qhov hnyav ntawm cov txiv hmab txiv ntoo thiab zaub, lawv cov zaub mov noj txhua hnub yuav tsum tsis pub ntau tshaj 50 grams. Nws zoo dua rau noj cov zaub mov tshiab, vim tias lawv muaj cov vitamins ntau tshaj plaws.
Nws muaj ntau cov as-ham hauv mis thiab cov khoom noj siv mis. Txawm li cas los xij, cov ntshav qab zib yuav tsum paub tias muaj pes tsawg carbohydrates nyob rau hauv cov zaub mov zoo. Nws raug tso cai rau haus 1 khob mis nyuj hauv ib hnub, tab sis nrog nws noj txuas ntxiv, peb yuav tsum tsis txhob hnov qab tias 1 khob muaj 12 grams ntawm cov carbohydrate sib txuas. Hais txog mis nyuj ua lwm yam, cov zaub mov xws li cheese thiab tsev cheese tsis muaj ntau xyaw carbohydrates. Yog li, lawv tuaj yeem noj tau zoo los ntawm txhua tus neeg mob ntshav qab zib.
Cov khoom lag luam tsis pom zoo rau cov mob ntshav qab zib
Cov khoom lag luam muaj cov zom zaub mov kom yooj yim yuav tsum tsis txhob muaj nyob hauv kev noj haus ntawm cov ntshav qab zib.
Lawv coj mus rau hauv cov ntshav qab zib thaum ntxov, nrog rau cov txuam nrog cov rog rog.
Nyob ntawm seb cov carbohydrates muaj nyob hauv qee yam khoom, cov khoom noj khoom haus cais tsib pawg tseem ceeb - hmoov nplej thiab nplej zom, zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, cereals, mis thiab mis keeb.
Nws yog txwv tsis pub siv cov npe ntawm cov khoom no hauv cov khoom noj vim qhov ua rau muaj suab thaj ntau ntxiv:
- kua txiv, jam thiab marmalade;
- piam thaj thiab piam thaj yooj yim;
- cov qhob noom gingerbread, ncuav qab zib thiab lwm yam confectionery;
- mis nyuj khov;
- cov kua mis;
- dej qab zib;
- cawv thiab caw.
Nco ntsoov tias cov neeg mob ntshav qab zib yuav tsum tau siv cov khoom noj uas muaj cov khoom noj muaj roj. Cov kev cuam tshuam no ua rau qeeb qeeb ntawm qhov nqus ntawm cov carbohydrates thiab muaj txiaj ntsig cov lus teb glycemic.
Kwv yees li 55% ntawm kev noj zaub mov noj txhua hnub yuav tsum yog cov khoom noj carbohydrates uas muaj glycemic qis. Cov no suav nrog rye thiab bran cij, nplej zom, qee yam txiv hmab txiv ntoo thiab zaub. Cov zaub mov no muaj qhov ua kom muaj fiber ntau, vitamins, thiab cov zaub mov. Cov kws kho mob pom zoo kom noj cov txiv ntoo thiab zaub ntsuab, vim tias lawv muaj ntau yam khoom noj muaj txiaj ntsig. Nws tseem yuav tsum nco ntsoov tias cov zaub mov stewed khaws cov vitamins thiab minerals ntau dua li cov zaub mov siav lossis kib.
Ob hom ntshav qab zib hom thawj thiab hom thib ob xav tau cov khoom noj tshwj xeeb. Yog li, nws yog ib qho tseem ceeb heev uas yuav tau xav txog cov khoom noj carbohydrates hauv cov khoom lag luam, vim tias qhov no yuav ncaj qha cuam tshuam rau theem ntawm glycemia thiab qhov mob ntawm tus neeg mob. Yuav ua li cas kom raug xam tus nqi ntawm cov carbohydrate sib txuas thiab chav ua mov ci, cov khoom lag luam uas tuaj yeem pom yooj yim ntawm cov chaw thematic.
Nws yog qhov zoo dua rau koj mloog koj tus kws kho mob, vim nws paub tseeb tias cov khoom noj dab tsi tuaj yeem noj tau rau hauv cov ntshav qab zib thiab dab tsi yog cov kev noj haus uas muaj carbohydrate rau cov neeg mob. Kev noj zaub mov noj rau ntshav qab zib yog ib qho tseem ceeb heev, vim tias nws pab txo cov ntshav qab zib kom tsis muaj nuj nqis. Txawm li cas los xij, tus neeg mob yuav tsum tau xav txog kev ua si kis las, nco ntsoov soj ntsuam qib qabzib thiab kev siv tshuaj.
Kev noj haus yog xam kom tib neeg lub cev tau txais cov khoom tsim nyog ntawm cov rog, cov protein thiab cov khoom xyaw ua ke. Tsis tas siv cov carbohydrates, cov kab mob pathology tuaj yeem ua tsis tiav, yog li nws tseem ceeb uas yuav tsum paub tias cov khoom noj carbohydrates twg thiaj raug coj mus, thiab cov twg yog qhov zoo dua los tsis kam.
Cov ntaub ntawv hais txog kev noj zaub mov noj ntshav qab zib tau muab tso rau hauv cov yeeb yaj kiab hauv tsab xov xwm no.
