Txhawm rau kom cov khoom noj muaj qhov sib luag thiab ua tiav hauv nws txoj kev npaj, nws yog qhov yuav tsum paub txog cov tshuaj yeeb dej caw nrog zaub mov noj. Carbohydrates yooj yim thiab cov zaub nyob ib qho chaw tseem ceeb hauv kev noj haus ntawm txhua tus neeg. Txawm li cas los xij, koj yuav tsum paub tsis tas hais txog cov tshuaj uas tsim cov khoom noj, tab sis kuj nkag siab lawv cov ntsiab cai ntawm kev nqis tes ua.
Lub tswv yim ntawm "carbohydrates ceev los sis yooj yim" yog nrov heev niaj hnub no. Lawv pawg muaj suab thaj, fructose thiab piam thaj. Raws li txoj cai, lawv siv pab txhawb rau cov nyiaj ntxiv phaus.
Cauj
Lub luag haujlwm tseem ceeb ntawm cov piam thaj yog tswj lub cev metabolism hauv zaub mov hauv lub cev. Ua tsaug rau cov tshuaj no, lub hlwb tuaj yeem ua haujlwm tag nrho, tau txais lub zog tsim nyog. Noj cov khoom noj uas yooj yim thiab ua kom hnyav, tshwj xeeb cov piam thaj, yuav tsum yog ntawm feem ntau me.
Cov khoom ntuj muaj qabzib muaj xws li:
- cov txiv ntoo qab zib;
- taub dag;
- txiv pos nphuab;
- txiv hmab;
- Txiv duaj
- lub dib liab.
Fructose
Fructose yog cov hom txiv hmab txiv ntoo uas muaj suab thaj ntau. Cov khoom qab zib no yog cov qhua nquag ntawm lub rooj ntawm tus neeg mob ntshav qab zib. Txawm li cas los xij, cov carbohydrates yooj yim uas muaj nyob hauv fructose tuaj yeem nce qhov siab ntxiv ntawm cov piam thaj hauv cov ntshav, tab sis hauv ib qho me me.
Cov txiv ntoo lub txiv ntoo muaj lub ntxhiab tsw ntau. Kuj tseem ntseeg tias qhov kev qhia ntawm cov khoom qab zib no hauv cov zaub mov noj txhua hnub tso cai rau koj kom txo qhov ntsuas qhov taw qhia tag nrho ntawm cov tshuaj tsis tsim nyog (khoob carbohydrates) hauv kev noj haus.
Cov saj ntawm cov khoom qab zib no yog ntau li ntau dua li cov qab zib uas yooj yim. Nws ntseeg tau tias los ntawm kev sib xyaw ua ke fructose rau hauv kev noj haus, kev txo qis hauv cov ntsiab lus carbohydrate hauv cov zaub mov tuaj yeem ua tiav.
Sucrose
Tsis muaj cov khoom noj khoom haus hauv qhov khoom qab zib. Tom qab nkag mus rau hauv tib neeg lub cev, sucrose tawg hauv plab, thiab cov txiaj ntsig tau muab xa mus rau kev tsim cov ntaub so ntswg adipose.
Hais txog cov khoom noj khoom haus ua kom yooj yim feem ntau txhais tau tias qab zib, tab sis qhov tseeb qhov tseeb muaj ntau cov khoom muaj cov tshuaj lom organic. Xws li cov zaub mov tsis yog ib txwm siv tsis tas, txawm li cas los xij, nws muaj qab zib.
Cov khoom ntim qab zib muaj xws li confectionery, khoom qab zib txias, jam, zib ntab, dej qab zib thiab lwm yam. Txiv hmab txiv ntoo thiab zaub uas muaj sucrose muaj xws li melon, beets, plums, tangerines, carrots thiab txiv duaj.
Dab tsi ua mob ib daim duab slim?
Tus yeeb ncuab ua phem ntawm daim duab zoo nkauj yog cov tais diav, nyob rau hauv qhov kev npaj ntawm cov khoom qab zib granulated tau siv. Ntau cov khoom qab zib, khoom qab zib thiab ncuav qab zib qab zib yog suav tias yog cov zaub mov no.
Cov khoom noj khoom haus muaj lub luag haujlwm tsis zoo rau cov zaub mov no vim tias cov tshuaj hauv nws coj tus cwj pwm tshwj xeeb: lawv nkag mus rau lub plab, qhov chaw uas lawv tawg rau hauv cov khoom.
Tseem Ceeb! Qab zib yog nqus sai sai los ntawm cov ntshav, ua rau lub ntsej muag dhia hauv insulin!
Lub ntsiab feem ntawm tag nrho cov khoom qab zib - qab zib - muaj txhawb rau tsub zuj zuj ntawm cov rog. Thiab qhov kev xav ntawm kev tshaib kev nqhis, tom qab noj zaub mov qab zib, nco qab ntawm nws tus kheej hauv lub sijhawm luv tshaj plaws.
Yooj yim zom carbohydrates: muaj cov yam ntxwv
Cov carbohydrates yooj yim feem ntau sawv cev los ntawm monosaccharides sai sai thiab muaj kev cais tawm. Cov txheej txheem no tau nrawm vim tias nws cov hauv paus muaj qabzib thiab fructose.
Cov ntsiab lus no yog siv nrog ci, qee cov zaub lossis nrog cov khoom noj siv mis. Lawv tus cwj pwm tsis tuaj yeem sib txawv vim lawv cov qauv yooj yim.
Ua tib zoo mloog! Cov carbohydrates ceev ceev los sis cov phom sij yooj yim heev rau cov neeg uas muaj lub neej sedentary.
Kev ua zaub mov nrawm hauv lub chaw ua kom muaj kev haum xeeb pab txhawb kev nce siab hauv cov ntshav qab zib. Thaum nws qib poob, ib tug neeg hnov tshaib plab. Hauv qhov no, cov yeeb tshuaj tsis raug hloov dua siab tshiab los ua rog.
Txawm li cas los xij, nyob rau hauv tus txheej txheem no, muaj ib qho kev nthuav dav: nrog kev ua kom tsis txaus siab rau cov carbohydrate, ib tus neeg hnov zoo li nkees thiab pheej tsaug zog tas li.
Ua tib zoo mloog! Kev siv cov tshuaj organic hauv qhov loj ua rau kom muaj qhov puv ntoob.
Cov carbohydrates ceev: noj lossis tsis?
Txhua tus neeg xaiv khoom noj khoom haus pom zoo txo cov kev siv cov tshuaj yeeb yam tsawg kawg nkaus. Cov khoom noj muaj suab thaj ntau dhau yuav ua rau lub cev tsis muaj carbohydrates, uas hloov mus ua rog. Thiab raws li koj paub, kom tshem tawm cov rog khaws cia yog qhov nyuaj, thiab qee zaum txawm tias tsis tuaj yeem ua.
Ua tib zoo mloog! Cov zaub mov nplua nuj nyob hauv kev zom cov zaub mov tsis muaj kuab, hmoov tsis zoo, tuaj yeem sib ntxiv.
Tab sis kiag li tso tseg cov zaub mov zoo li no los yog noj nws hauv qhov tsawg tsawg tsis yooj yim txaus. Thaum muab tso ua ke cov zaub mov noj zaub mov zoo, koj yuav tsum xam cov khoom noj ua kom rog.
Kev noj zaub mov muaj peev xwm yuav ua tau ntau nrog cov zaub mov zoo: txhua yam zaub mov, kua txiv ntoo, tshuaj ntsuab, khoom qab zib, cov kua txiv tshiab thiab kua zaub. Tab sis cov khoom noj kom tsim nyog yuav tsum tau noj hauv cov khoom tsim nyog.
Cov tshuaj uas nqus sai sai los ntawm lub plab thiab tig mus ua cov nqaij rog yog nyob rau hauv kev sib xyaw ua ke ntawm zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo, uas muaj ntau qhov sib txawv ntawm monosaccharide. Qhov feem pua ntawm cov piam thaj hauv lawv yog qhov txawv, tab sis nws tseem nyob tam sim no.
Daim Ntawv Teev Cov Khoom Siv Yooj Yooj Yooj Yim yooj yim
Cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo nrog cov piam thaj hauv lawv cov muaj pes tsawg leeg:
- txiv pos nphuab (3.9%);
- txiv pos nphuab (2.7%);
- qab zib kua txiv (5.5%);
- plum (2.5%);
- Cherry (5.5%);
- dib liab (2.4%);
- txiv quav ntswv nyoos (7,8%).
Zaub:
- carrots (2.5%);
- cov zaub qhwv dawb (2.6%);
- taub dag (2.6%).
Fructose yog ib feem ntawm ntau cov khoom muaj nyob hauv zaub, berries, txiv hmab txiv ntoo thiab zib ntab ntuj. Hauv feem pua, nws zoo li no:
- dib liab (4.3%);
- beets (0.1%);
- kua (5.5%);
- qab zib kua txiv (4.5%);
- zaub qhwv (1.6%);
- txiv pos nphuab (3.9%);
- Cherry (4.5%);
- txiv hmab (7.7%);
- currant dub (4.2%);
- pear (5.2%);
- txiv pos nphuab (2.4%);
- melon (2%);
- zib ntab (3.7%).
Cov lactose tuaj yeem pom muaj nyob hauv cov mis nyuj (4.7%) thiab hauv cov khoom siv mis nyuj: qab zib ntawm cov ntsiab lus rog (ntawm 2.6% mus rau 3.1%), kua mis nyeem qaub (3%), kefir ntawm cov rog cov ntsiab lus (ntawm 3.8% mus rau 5.1%) thiab cov rog tsev tseem ceeb (2.8%) ) thiab tsis-roj (1.8%).
Ib qho me me ntawm sucrose muaj nyob hauv ntau cov zaub (los ntawm 0.4% mus rau 0.7%), thiab nws cov ntaub ntawv teev cia, tau kawg, yog nyob hauv qab zib - 99.5%. Qhov feem pua ntau ntawm cov khoom qab zib tuaj yeem pom nyob hauv qee yam khoom noj cog: carrots (3.5%), plums (4.8%), beets (8.6%), melon (5.9%), txiv duaj (6.0%) thiab mandarin (4.5%).
Txog kev pom meej, koj tuaj yeem ua qauv qhia cov rooj ntawm cov khoom noj uas yooj yim thiab cov khoom noj carbohydrates, lossis theej, cov khoom lag luam uas lawv muaj.
| Yooj Yim | Nyuaj |
| Zib ntab | Cereals thiab nplej zom |
| Qab zib | Peas |
| Jams thiab khaws cia | Lentils |
| Khaws cia tau | Taum |
| Si haus dej | Beetroot |
| confectionery | Qos |
| Cov khob cij dawb | Carrots |
| Qab zib txiv hmab txiv ntoo | Ua Tsuag Ntau |
| Qab zib zaub | Uas thiab cereals |
| Ntau yam phoov | Tag nrho cov khob cij mov ci |
Dab tsi cov zaub mov tsis muaj carbohydrates?
Muaj ib qeb ntawm cov khoom lag luam uas tsis muaj carbohydrates. Nws suav nrog cov zaub mov muaj protein ntau: zaub roj, nqaij, nqaij nruab deg, ntses, tsis muaj piam thaj dawb thiab kas fes.
Yog li ntawd cov khoom noj tau txais txiaj ntsig thiab tsis ua mob rau daim duab, cov kws qhia zaub mov qhia kom xaiv cov carbohydrates uas ua kom lub plab zom mov, maj mam txaus lub cev thiab muab cov muaj zog ntawm lub zog.
Thaum npaj cov ntawv qhia zaub mov rau ib hnub, ib tus yuav tsum coj mus rau hauv tus account txhua qhov tseem ceeb ntawm cov khoom lag luam thiab haus lawv hauv kev sim. Thiab kom txwv qhov kev nkag tsawg ntawm cov carbohydrates ceev, ib daim ntawv teev qhia txog cov ntsiab lus calorie ntawm cov zaub mov tshwj xeeb yuav tsum nco ntsoov tuav ntawm tes.
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