Rau kev ua haujlwm ntawm lub cev, nws xav tau lub zog uas los nrog zaub mov noj. Ib nrab ntawm lub zog xav tau yog muab los ntawm cov khoom noj muaj protein ntau. Cov neeg uas xav kom poob phaus yuav tsum tau soj ntsuam tas mus li los ntawm kev noj thiab kom cov calories.
Dab tsi yog cov carbohydrates rau?
Carbohydrates hlawv sai dua cov protein thiab cov rog. Cov ntsiab lus no yog qhov tsim nyog los tswj lub cev tsis muaj zog. Carbohydrates yog ib feem ntawm tus qauv ntawm tes thiab koom tes nrog kev cai tswj kev ua pa thiab kev sib txuas ntawm nucleic acids uas xa cov ntaub ntawv muaj keeb.
Cov ntshav laus muaj li 6g. piam thaj. Cov peev txheej no txaus los muab lub cev nrog lub zog rau 15 feeb. Txhawm rau kom tswj tau cov concentration ntawm cov piam thaj hauv cov ntshav, lub cev ua ywj siab los ua cov tshuaj glucagon thiab insulin:
- Glucagon tsa cov ntshav qabzib hauv cov ntshav.
- Cov tshuaj Insulin poob qis rau qib no los ntawm kev hloov pauv cov piam thaj rau glycogen lossis rog, uas yog qhov tseem ceeb tom qab noj mov.
Lub cev siv cov khw muag khoom glycogen uas txuam nrog cov leeg thiab mob siab. Cov tsub ntxiv no yog heev txaus los muab lub cev nrog lub zog rau 10-15 teev.
Thaum cov concentration ntawm cov piam thaj poob qis zuj zus, tus neeg pib hnov kev zoo siab rau kev tshaib plab.
Carbohydrates sib txawv ntawm lawv tus kheej hauv kev kawm ntawv ntawm qhov nyuaj ntawm cov molecule. Yog li no, carbohydrates tuaj yeem raug teeb tsa hauv qhov kev txiav txim siab tsawg ntawm qhov nyuaj raws li hauv qab no:
- polysaccharides
- kev sib cais
- monosaccharides.
Cov khoom muaj cov khoom noj uas muaj cov nyom (qeeb), thaum noj, yog cov zom ua kom muaj qabzib (monosaccharide), uas nrog cov ntshav ntws nkag mus rau hauv lub hlwb rau lawv cov zaub mov noj haus. Qee cov zaub mov muaj cov khoom noj tsis muaj txiaj ntsig, xws li fiber ntau (pectin, fiber ntau). Xav tau fiber ntau:
- kom tshem tawm cov co toxins thiab lwm yam kev phom sij hauv lub cev;
- rau kev ua haujlwm ntawm plab hnyuv;
- mus txhawb nqa txiaj ntsig microflora;
- rau cov roj (cholesterol) khi.
Tseem Ceeb! Ib lub cev yuag yuav tsum tsis txhob noj cov khoom noj uas muaj cov khoom noj ua si hnyav thaum tav su.
Cov lus ntawm carbohydrates qeeb thiab luv luv
| Npe | Hom carbohydrate | Hauv cov khoom lag luam twg pom |
| Cov suab thaj yooj yim | ||
| Cauj | Monosaccharide | Cov txiv aub, kua txiv, zib ntab |
| Fructose (txiv hmab txiv ntoo qab zib) | Monosaccharide | Cov txiv av, cov txiv ntoo ua kua txiv, txiv duaj, dib liab, txiv mab txiv ntoo, kua txiv, kua txiv, tiv thaiv, zib ntab |
| Sucrose (zaub mov qab zib) | Kev Tsis Txaus Siab | Qab zib, confectionery hmoov khoom, kua, txiv hmab txiv ntoo haus, khaws cia |
| Lactose (mis nyuj qab zib) | Kev Tsis Txaus Siab | Cream, mis, kefir |
| Maltose (Malt Qab Zib) | Kev Tsis Txaus Siab | Npias, Kvass |
| Polysaccharides | ||
| Hmoov txhuv nplej siab | Polysaccharide | Hmoov cov khoom (qhob cij, nplej zom), cereals, qos yaj ywm |
| Glycogen (tsiaj hmoov txhuv nplej siab) | Polysaccharide | Lub zog cia ntawm lub cev yog pom hauv daim siab thiab cov leeg |
| Npuas | Polysaccharide | Buckwheat, hlaws barley, oatmeal, nplej thiab txhuv rij, qhob cij wholemeal, txiv hmab txiv ntoo, zaub |
| Carbohydrate cov lus raws li kev ua cov txheej txheem molecule | ||
Cov piam thaj feem ntau nqus tau sai. Fructose qis dua cov piam thaj hauv kev nqus ntawm qhov npaum li cas. Maltose thiab lactose tau yoo yoo qis raws li kev ua ntawm enzymes thiab kua txiv pais plab. Cov khoom lag luam muaj cov khoom noj hloov ua kom muaj carbohydrates (hmoov txhuv nplej siab) zom rau hauv cov suab thaj yooj yim hauv txoj hnyuv.
Txoj kev no yog qhov ntev, vim nws tau qeeb los ntawm fiber ntau, uas txwv tsis pub nqus ntawm cov carbohydrates qeeb.
Nrog cov zaub mov muaj txiaj ntsig nyob rau hauv cov carbohydrates qeeb, lub cev khaws cov glycogen (tsiaj hmoov txhuv nplej siab) hauv cov leeg thiab lub siab. Nrog kev noj ntau dhau ntawm cov piam thaj thiab cov khoom txuam ntau ntawm glycogen, qeeb carbohydrates pib hloov pauv ua rog.
Yooj yim thiab cov carbohydrates, npe ntawm cov khoom rau poob phaus
Yooj yim thiab qeeb, cov carbohydrates luv luv nkag mus rau hauv lub cev hauv qhov ntau los ntawm legumes thiab nplej. Xws li cov zaub mov zoo yog cov nplua nuj nyob hauv cov vitamins, minerals thiab zaub protein.
Tus nqi ntawm cov khoom tseem ceeb tau muaj nyob rau hauv lub khauj khaum thiab cov kab mob ntawm cov txiv mis. Qhov no yog vim li cas cov qoob loo kom tau zoo ua tsis muaj qab hau.
Muaj cov protein ntau nyob rau hauv legumes, tab sis lawv tsuas yog nqus tau 70% xwb. Thiab legumes thaiv qhov kev txiav txim ntawm qee cov enzymes digestive, uas qee zaum cuam tshuam rau kev zom zaub mov thiab tuaj yeem cuam tshuam tsis zoo lub phab ntsa ntawm txoj hnyuv.
Txhua yam khoom qab zib thiab cov khoom muaj nplej muaj cov ceg muaj qhov muaj txiaj ntsig zoo tshaj plaws.
Txawm hais tias qhov tseeb hais tias mov tau zom zoo nyob rau hauv lub plab, cov khoom muaj tsawg hauv fiber ntau, cov zaub mov thiab vitamins. Tseem ceeb fiber ntau hauv barley thiab millet. Oatmeal yog cov muaj calorie ntau thiab nplua nuj hauv zinc, magnesium, potassium. Buckwheat muaj hlau ntau. Txawm li cas los xij, nws tsim nyog nco qab tias buckwheat nrog ntshav qab zib muaj txiaj ntsig, yog li nws yuav tsum tau xav tas li cais ib leeg.
Nws yog qhov nyuaj heev kom ua tiav nrog ntau cov zaub mov muaj cov khoom noj uas yooj yim thiab qeeb carbohydrates, txij li nyob rau hauv ib txwm mob cov ntsiab lus no tsis nce nyiaj hauv cov rog. Thiab lub tswv yim hais tias lub cev hnyav nce vim tias qhov tseeb tias ib tus neeg siv cov khoom siv ua kom yooj yim thiab qeeb carbohydrates tsis raug.
Lawv tsuas yog nqus sai dua li cov rog thiab cov protein, vim tias lub cev ua rau txo qhov xav tau oxidation ntawm cov rog, uas ua rau tso nyiaj.
Luj cov khoom poob phaus
Cov carbohydrates yooj yim thiab qeeb muaj nyob hauv cov hmoov nplej, khoom noj qab zib, zaub mov, mis nyuj, kua txiv, kua txiv thiab txiv hmab txiv ntoo. Yuav kom ua tiav qhov hnyav hauv ib hnub, nws txaus los haus tsis ntau tshaj 50-60 g. khoom los ntawm cov npe no.
| Cov khoom lag luam | Cov calories (kcal ib 100 g) | Cov ntsiab lus carbohydrate 100 g |
| Cereals | ||
| Mov | 372 | 87,5 |
| Pob kws flakes | 368 | 85 |
| Yooj yim hmoov | 350 | 80 |
| Cov nqaij nyoos, cov txiv ntoo, cov txiv ntoo qhuav | 368 | 65 |
| Cov khob cij dawb | 233 | 50 |
| Tag nrho cov khob cij | 216 | 42,5 |
| Hau nplej | 123 | 30 |
| Nplej nyom | 206 | 27,5 |
| Siav pasta | 117 | 25 |
| Kev sib cav sib ceg | ||
| Cov khoom qab zib ncuav mog qab zib | 440 | 67,5 |
| Ncuav Qab Zib Cookies | 504 | 65 |
| Butter ci | 527 | 55 |
| Khaub noom biscuit | 301 | 55 |
| Dab noj nyoog | 376 | 37,5 |
| Mis Nyuj Khov | 167 | 25 |
| Mis thiab Mis los | ||
| Kefir txiv hmab txiv ntoo | 52 | 17,5 |
| Cov mis nyuj hmoov tag nrho uas tsis muaj suab thaj | 158 | 12,5 |
| Kefir | 52 | 5 |
| Cov nqaij thiab cov khoom lag luam | ||
| Roast nqaij hnyuv ntxwm | 265 | 15 |
| Fried nqaij npuas hnyuv ntxwm | 318 | 12,5 |
| Nplooj siab hnyuv ntxwm | 310 | 5 |
| Ntses thiab nqaij ntses | ||
| Fried cw | 316 | 30 |
| Cod kib hauv roj | 199 | 7,5 |
| Mov ci kib flounder | 228 | 7,5 |
| Cub siav perch | 196 | 5 |
| Zaub | ||
| Fried qos yaj ywm hauv cov roj zaub | 253 | 37,5 |
| Kua txob ntsuab | 15 | 20 |
| Hau qos yaj ywm | 80 | 17,5 |
| Qab zib pob kws kernels | 76 | 15 |
| Hau beets | 44 | 10 |
| Taum hau | 48 | 7,5 |
| Bo carrots carrots | 19 | 5 |
| Txiv Hmab Txiv Ntoo | ||
| Qhuav raisins | 246 | 65 |
| Qhuav currants | 243 | 62,5 |
| Qaug hnub | 248 | 62,5 |
| Nyiaj Pov Xyooj | 161 | 40 |
| Laj tsawb tshiab | 79 | 20 |
| Txiv hmap | 61 | 15 |
| Fresh Cherry | 47 | 12,5 |
| Txiv apples tshiab | 37 | 10 |
| Txiv duaj tshiab | 37 | 10 |
| Daim duab ntsuab tshiab | 41 | 10 |
| Cwjmem | 41 | 10 |
| Fresh apricots | 28 | 7,5 |
| Txiv kab ntxwv tshiab | 35 | 7,5 |
| Ua liaj ua teb tshiab | 34 | 7,5 |
| Tsis muaj piam thaj dubcurrant compote | 24 | 5 |
| Txiv kab ntxwv qaub tshiab | 22 | 5 |
| Zib Toom Melons | 21 | 5 |
| Fresh raspberries | 25 | 5 |
| Txiv pos nphuab tshiab | 26 | 5 |
| Ceev | ||
| Txiv ntseej | 170 | 37,5 |
| Mos walnut roj | 623 | 12,5 |
| Hazelnuts | 380 | 7,5 |
| Qaug zog Txiv maj phaub | 604 | 7,5 |
| Roasted Peanuts | 570 | 7,5 |
| Txiv mab txiv ntoo | 565 | 5 |
| Walnuts | 525 | 5 |
| Qab zib thiab Jam | ||
| Dawb qab zib | 394 | 105 |
| Zib ntab | 288 | 77,5 |
| Jam | 261 | 70 |
| Marmalade | 261 | 70 |
| Khaub noom | ||
| Tub Lauj | 327 | 87,5 |
| Iris | 430 | 70 |
| Mis chocolate | 529 | 60 |
| Mos haus | ||
| Ua kua chocolate | 366 | 77,5 |
| Cocoa hmoov | 312 | 12,5 |
| Coca-Cola | 39 | 10 |
| Txiv qaub | 21 | 5 |
| Quav dej cawv | ||
| 70% cawv | 222 | 35 |
| Qhuav vermouth | 118 | 25 |
| Caw liab | 68 | 20 |
| Qhuav dawb caw | 66 | 20 |
| Npias | 32 | 10 |
| Cov kua ntses thiab marinades | ||
| Qab zib marinade | 134 | 35 |
| Lws suav ketchup | 98 | 25 |
| Mayonnaise | 311 | 15 |
| Kua zaub | ||
| Nqaij Qaib Noodle | 20 | 5 |
Qhov kev phom sij ntawm qhov ntau ntawm cov carbohydrates
Carbohydrates nyob rau hauv loj:
- Ua rau lub tshuab nqus dej tsis muaj zog.
- Ua txhaum kev rhuav tshem thiab pov tseg hauv cov zaub mov.
- Tsim kom muaj qhov ua tsis tau ntawm cov zaub mov thiab cov vitamins
- Lawv ua rau muaj kev ua haujlwm tsis zoo ntawm lub hauv nruab nrog cev.
Cov khoom noj ua kom muaj cov carbohydrate muaj peev xwm thaiv txoj kev loj hlob ntawm cov kab mob uas tsim nyog rau lub cev. Piv txwv, cov poov xab uas siv rau hauv lub khob cij dawb los ua rau hauv kev sib tw nrog microflora plab hnyuv.
Qhov kev puas tsuaj ntawm cov khoom siv los ntawm cov poov xab ua poov xab tau pom tias tau ntev lawm, yog li ntau tus neeg sim ncuav ci los ntawm hmoov ci tsis tau.
