Carbohydrates, cov rog thiab cov protein yog peb pawg ntawm macronutrients uas yog cov khoom tseem ceeb ntawm cov khoom noj tsis tau. Muaj, txawm li cas los xij, muaj ntau hom carbohydrates, thiab qhov sib txawv no yuav tsum to taub thiaj li paub tias yuav noj tau qhov twg thiab yuav tsum zam qhov twg yog mob ntshav qab zib.
Cov khoom noj ua kom yuag yooj yim thiab cov kev ua si
Cov carbohydrates - ib qho ntawm cov khoom siv tseem ceeb ntawm lub zog - yog qhov tsim nyog rau lub cev noj qab haus huv. Ntau hom carbohydrates sib txawv hauv lawv cov nyhuv ntawm tib neeg lub cev. Carbohydrates muaj fiber ntau, hmoov txhuv nplej siab, thiab muaj suab thaj.
Muaj peb pawg ntawm carbohydrates:
- Monosaccharides: Qhov no yog hom pib ntawm carbohydrates, suav nrog piam thaj thiab fructose (pom hauv cov txiv ntoo, txiv hmab txiv ntoo thiab qee cov zaub).
- Kev tsis sib haum xeeb: Cov no yog ob qho monosaccharide lwg me uas tau sib koom ua ke. Lawv suav nrog lactose (pom hauv cov mis nyuj thiab khoom noj siv mis) thiab sucrose (tseem pom hauv cov txiv ntoo, txiv hmab txiv ntoo thiab qee cov zaub).
- Polysaccharides: Cov no yog cov hlua txuas ntau dua li ob lub monosaccharide lwg me me uas txuas ua ke. Lawv suav nrog fiber ntau (pom muaj nyob hauv cov zaub mov nplej, txiv hmab txiv ntoo, zaub, txiv hmab, cog qoob loo, nceb, algae, txiv ntoo, legumes) thiab hmoov txhuv nplej (pom muaj nyob hauv cov zaub mov nplej, cov qoob loo qoob loo, legumes, qee cov zaub thiab txiv hmab txiv ntoo).
Monosaccharides thiab Disaccharides - cov no muaj ntau hom suab thaj, lawv raug hu yooj yim carbohydratesCov. Qhov no yog qhov nrawm ntawm lub zog, uas yog, lawv ua rau cov ntshav qab zib sai sai tom qab noj, uas yog qhov txaus ntshai heev rau ntshav qab zib.
Fiber thiab cov hmoov txhuv nplej siab yog polysaccharideslub npe hu ua complex carbohydratesCov. Lawv muaj txoj sia ntev ntawm cov lwg me me, yog li lub cev xav tau sijhawm ntau ntxiv kom rhuav thiab zom lawv, uas txhais tau hais tias qab zib tom qab lawv nce hauv cov ntshav maj mam.
Cov khoom noj carbohydrate ntau, feem ntau muaj cov zaub mov muaj txiaj ntsigdua li cov uas yooj yim carbohydrates. Cov nyom carbohydrates muaj nyob, piv txwv li, hauv tag nrho cov khoom noj thiab zaub ntsuab. Thiab qhov yooj yim yog nyob hauv pob kws phoov, sis dej qab zib thiab ncuav qab zib.
Yuav noj cov khoom noj carbohydrates nrog cov txiaj ntsig kev noj qab haus huv zoo li cas
Ntau tus neeg xaiv cov zaub mov uas tsis muaj cov carb qis lossis tsis tso tseg cov carbohydrates. Txawm li cas los xij, koj yuav tsum tsis txhob ua qhov no tsis muaj kev pom zoo tshwj xeeb los ntawm kws kho mob, vim tias qhov no tuaj yeem tsim kev puas tsuaj rau koj kev noj qab haus huv. Raws li twb tau hais lawm, carbohydrates yog qhov tsim nyog macrocell thiab muaj txiaj ntsig zoo ntawm lub zog.
Noj zaub mov zoo qhia tias yuav muaj cov zaub mov tsis zoo ntxiv rau hauv kev noj zaub mov ntau dua li cov khoom noj uas tsis muaj txiaj ntsig thiab tsis muaj nuj nqis.
Feem ntau cov carbohydrates yooj yim tuaj yeem hloov nrog lwm txoj kev noj qab haus huv dua. Piv txwv li:
- Hloov cov dej qab zib thiab kua txiv hmab txiv ntoo los ntawm kev mloog zoo, koj tuaj yeem haus dej lossis kua txiv hmab txiv ntoo.
- Noj cov txiv ntoo tas nrho yuav zoo dua li ncuav thiab ncuav qab zib.
- Cov nplej zom cov nplej zom thiab quinoa yog qhov zoo dua rau cov nplej zom ua los ntawm cov hmoov nplej zoo tshaj
- Hloov cov ncuav dawb nrog Lub khob cij Mov Nplej thiab Tortillas
- Hloov cov qos yaj ywm chips, koj tuaj yeem noj cov txiv ntoo
Ntau lub khw tsim khoom noj muab cov "qis-carb" lossis "teeb" ntawm lawv cov khoom. Txawm li cas los xij, nco ntsoov tias qee cov khoom noj tuaj yeem ua tiav thiab muaj cov khoom qab zib, emulsifiers thiab lwm yam tshuaj tsis zoo. Qee tus kuj muaj calories ntau thiab ob peb yam as-ham zoo. Qhov no yog vim hais tias cov tuam ntxhab feem ntau hloov cov khoom nplej tag nrho rau hauv lawv nrog lwm cov ntawv sau pheej yig dua.
Kev yoo mov noj suav nrog cov khoom noj ntuj tsim, ua kom pom, thiab ua kom hnyav. thiab cov nplua nuj nyob hauv cov as-ham nyob hauv:
- Zaub
- Ceev
- Ob txhais ceg
- Ntsuab
- Tag nrho nplej
Ntau yam khoom noj uas muaj fiber ntau. Nws yog qhov tseem ceeb rau kev zom zaub mov zoo thiab txo qis kev pheej hmoo ntawm kev tsim kab mob plawv thiab ntshav qab zib hom 2. Zoo, rau cov uas twb muaj ntshav qab zib, nws txo qis kev nqus ntawm cov piam thaj, txo qhov kev pheej hmoo ntawm jumps hauv cov ntshav qabzib.
Los ntawm kev hloov cov khoom noj nrog cov roj nyeem lossis qab zib nrog cov carbohydrates uas muaj fiber ntau, koj tuaj yeem noj tsawg dua calories, uas yog tseem zoo rau cov ntshav qab zib.
Txiv hmab txiv ntoo, txawm hais tias lawv muaj fructose, uas cuam tshuam txog cov khoom noj ua kom yooj yim, kuj yog qhov zoo, vim tias lawv muaj ntau cov vitamins ntawm cov zaub mov thiab tshuaj fiber. Txawm li cas los xij, nyob rau hauv muaj cov ntshav qab zib, lawv yuav tsum tau noj nyob rau hauv qee qhov tsawg. Cov kua txiv hmab txiv ntoo kuj muaj ntau cov vitamins thiab cov zaub mov, tab sis muaj fiber ntau, yog li koj yuav tsum tsis txhob siv nws - cov txiv hmab txiv ntoo zoo dua.
Tswv yim
Txo cov khoom noj uas yooj yim carbohydrates, raws li lawv tsis zoo txaus siab kev tshaib kev nqhis thiab feem ntau pom hauv cov zaub mov uas muaj zaub mov muaj txiaj ntsig tsawg. Tus nqi ntawm cov khoom noj carbohydrates ntau, ntawm qhov tsis sib xws, nce ntxiv, yog li koj yuav noj zaub mov sai dua, zam kom txhob muaj cov ntshav piam thaj hauv qab zib sai thiab tau txais zaub mov ntau ntxiv.
