Puas yog carbohydrates tiag tiag ua rau koj rog?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Lub neej hacker nkag siab tias yog vim li cas carbohydrates raug suav hais tias yog yeeb ncuab ntawm kev poob phaus thiab seb lawv yuav tsum ntshai.

Leej twg hais tias Carbohydrates Yuav Ua Phem Rau Kev Nyuaj Siab?

Carbohydrates tau raug liam tias qhov hnyav nce txij li xyoo 19th, tom qab kev tshaj tawm ntawm phau ntawv qhia los ntawm Bunting, tus txiv neej uas poob 30 kg hauv ib hlis los ntawm kev muab cov carbs zoo.

Nyob rau hauv lub xyoo pua 20th, kws kho plawv Robert Atkins, tus tsim ntawm ketogenic noj zaub mov, pounced ntawm carbohydrates. Lwm yam kev noj zaub mov zoo qhia kom txwv tsis pub muaj cov carbohydrates: paleo, noj qab haus huv puam sab qab teb, Whole30.

Gary Taubes 'phau Why We Get Fat hais tias Western zej zog tau rog vim tias zaub mov feem ntau yog carbohydrates. Thiab qhov no hypothesis ua rau kev nkag siab.

Vim li cas carbohydrates?

Cov kiv cua ntawm cov khoom noj uas tsis muaj carb koom nrog qhov hnyav nce nrog kev ua ntawm cov tshuaj hormone insulin. Thaum koj noj carbohydrates, lub cev hloov lawv mus rau hauv qabzib thiab nqa lawv los ntawm cov hlab ntsha los txhawb cov hlwb. Thaum cov ntshav qabzib nce siab dua 100 mg / dL, txiav txiav tawm cov tshuaj hormone insulin. Nws txoj haujlwm yog tshem tawm cov piam thaj ntau dhau ntawm cov ntshav. Ua li no, nws txhawb nqa cov insulin receptors ntawm daim siab hlwb, cov leeg nqaij thiab cov rog, lawv dhau cov piam thaj thiab khaws cia rau hauv daim ntawv ntawm glycogen (cov leeg nqaij, daim siab) lossis rog (cov rog rog).

Yog tias ib tug neeg noj ntau cov carbohydrates, insulin feem ntau yuav tsum ua rau cov tshuaj insulin kom siv cov piam thaj.

Los ntawm qhov no, lawv poob rhiab heev, lub hlwb tsis qhib thiab noj cov piam thaj tsawg. Lub cev tso tawm ntau cov tshuaj insulin kom ncav cuag cov hlwb thiab tseem tshem cov piam thaj los ntawm cov ntshav. Cov tshuaj hormones thaiv kev tawg ntawm cov khw muag roj, txhawb cov synthesis ntawm cov rog hauv daim siab, thiab tom qab lawv tso rau hauv cov hlab ntsha hauv daim ntawv ntawm triglycerides, hloov mus rau hauv fatty acids, uas yog absorbed los ntawm cov roj ntsha. Hauv lwm lo lus, cov tshuaj insulin ntau dhau ua rau koj rog.

Tsis tas li ntawd, noj cov carbohydrates ceev - cov uas ua tiav sai thiab ua kom cov ntshav qab zib nce siab - ua rau muaj kev tshaib plab tas li. Thaum koj noj cov carbohydrates no, koj cov piam thaj nce siab, lub cev tso tawm ntau cov tshuaj insulin, ua rau cov piam thaj sai sai, tom qab ntawd koj cov ntshav qab zib poob qis, thiab koj tshaib plab dua, txawm tias lub sijhawm dhau los tsawg heev. Nws hloov tawm mus ua ib lub voj voog vicious.

Chocolate → dhia hauv insulin → tso cov piam thaj rau hauv rog → qis qis hauv cov ntshav qab zib → tshaib plab → chocolate. Lub voj voog ua tiav.

Yog li ntawd, carbohydrates yuav tsum liam rau qhov hnyav nce?

Ua ntej peb liam cov carbohydrates rau kev rog rog, cia peb saib cov kev tshawb fawb pom.

Ib txoj kev tshawb fawb xyoo 2016 tau pom tias ntev npaum li koj tseem nyob hauv cov calories tsawg, nws tsis muaj teeb meem pes tsawg carbs koj noj. Thawj lub hlis, cov neeg koom noj ntau cov carbohydrates, nrog rau cov khoom noj ceev xws li granola bars, pretzels, thiab qhob cij dawb. Nyob rau tib lub sijhawm, lawv khaws cov calorie tsis txaus thiab poob 0.5 kg. Lub hli tom ntej, lawv tau noj cov carbohydrates tsawg thiab muaj roj ntau hauv tib lub calorie ntau thiab poob 0.5 kg dua.

Ob lub hlis yog lub sijhawm luv luv, tab sis kuj tseem muaj kev kawm ntev dua uas yog ib xyoos ntev. Thiab nws kuj tau pom tias cov khoom noj uas tsis muaj carb thiab cov rog tsawg yog qhov zoo sib xws rau kev poob phaus.

Kev tshuaj xyuas ntawm 107 cov ntaub ntawv tshawb fawb kuj tau lees paub tias tib neeg poob qhov hnyav vim txo calories, thiab qhov feem ntawm carbohydrates tsis tseem ceeb.

Qee zaum tib neeg poob phaus sai dua ntawm kev noj zaub mov uas tsis muaj carb, tab sis qhov ntawd tsis muaj teeb meem nyob rau lub sijhawm ntev.

Vim li cas tib neeg poob phaus sai dua ntawm cov zaub mov uas tsis muaj carb?

Cov kws tshawb fawb tau hais tias kev poob phaus sai ntawm kev noj zaub mov uas tsis muaj carb yog cuam tshuam nrog kev poob dej thiab kev noj zaub mov tsis zoo.

Kev poob dej tshwm sim vim qhov txo qis hauv cov nqaij glycogen khw muag khoom. Txhua gram ntawm glycogen khi 3 g dej. Los ntawm kev hloov mus rau kev noj zaub mov uas tsis muaj carb, koj txo cov dej hauv koj lub cev, yog li koj xav tias yuav luag tam sim ntawd.

Kev txo cov zaub mov kuj tseem ceeb. Qhov kev xaiv zaub mov ntau dua, tus neeg yuav noj ntau dua. Yog tias koj tsis tuaj yeem noj cov carbohydrates, koj hla ntau yam khoom noj txom ncauj thaum koj tsis tshaib plab: ib daim ncuav mog qab zib rau ib tog ntawm lub chaw ua haujlwm, chips ua ntej noj hmo, khoom qab zib nrog tshuaj yej nruab nrab hnub. Yog li ntawd, koj cov calories kom tsawg thiab koj poob phaus.

Tab sis ua li cas txog qhov kev xav ntawm kev tshaib kev nqhis vim muaj ntshav qab zib nce ntxiv?

Raws li peb tau hais los saum no, kev tshaib kev nqhis tuaj sai sai tom qab cov ntshav qab zib nce siab. Tab sis yog tias peb tab tom tham txog qhov hnyav nce, nws tsis yog cov carbohydrates lawv tus kheej uas yuav tsum liam, tab sis lawv qhov chaw. Peb tsis muaj teeb meem:

1. Glycemic Performance index (GI) ntawm cov khoom. Qhov no yog tus nqi uas cov ntshav qab zib yuav nce tom qab noj mov. Khoom qab zib, qhob cij dawb, mov dawb, semolina, couscous, ci khoom, qos yaj ywm muaj GI siab thiab ua rau muaj suab thaj ntau. Lwm cov zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo, legumes, cereals thiab zaub ntsuab, vim lawv cov ntsiab lus fiber ntau, tsis nqus sai sai thiab tsis ua rau muaj suab thaj sai.
2. Kev sib xyaw ntawm macronutrients. Peb tsis tshua noj tsuas yog carbs; ntau cov khoom noj txom ncauj siab carb muaj roj ntau. Piv txwv li, 100 g ntawm chocolate muaj 56 g ntawm carbohydrates thiab 35 g rog. Hauv 1 g ntawm carbohydrates 4, 1 kcal, thiab hauv 1 g rog - 9 kcal. Nws hloov tawm tias chocolate tsuas muaj 229.5 kcal ntawm carbohydrates thiab 315 kcal los ntawm rog. Ditto rau ncuav mog qab zib, fries, chips, thiab lwm yam khoom noj txom ncauj ceev. Yog tias koj noj carbohydrates ua ke nrog cov protein, calories yuav tsawg dua rau tib qhov hnyav, thiab satiety yuav kav ntev dua.
3. Kev pab loj. Thaum muab piv rau qhov ntim ntawm cov zaub mov ntawm tib cov ntsiab lus calorie, cov khoom noj rog feem ntau yog tsawg dua carbohydrate. Piv txwv li, 200 g ntawm nqaij nyug av muaj 550 kcal los ntawm cov rog thiab cov protein. Txhawm rau haus cov calories tib yam los ntawm cov carbohydrates, koj tuaj yeem noj rau apples, 625 grams oatmeal, lossis 2 kg ntawm boiled broccoli. Thiab yog tias koj ntxiv cov protein, koj tuaj yeem noj 250 g ntawm boiled nqaij qaib mis thiab 200 g ntawm boiled mov. Cov zaub mov no yuav ua rau koj lub plab, ua kom koj puv sijhawm ntev thiab tshem tawm cov khoom noj txom ncauj.

Kev tshawb fawb qhia tias kev tshaib kev nqhis thiab zaub mov txaus yog tib yam ntawm cov khoom noj uas tsis muaj carb thiab cov rog tsawg.

Nrog rau kev xaiv zaub mov zoo, carbohydrates yuav tsis ua rau koj npau suav ntawm kev noj txhua ib nrab teev.

Yog li nws tsis muaj teeb meem ntau npaum li cas rog thiab carbohydrates kuv noj kom poob phaus?

Rau kev poob phaus, tag nrho cov ntsiab lus calorie ntawm cov khoom noj yog qhov tseem ceeb. Yog tias koj haus cov calories tsawg dua li koj siv, ces koj poob phaus; yog tias qhov qub, koj khaws qhov hnyav; noj ntau tshaj qhov koj tuaj yeem siv tau - nce.

Tsis muaj kev noj zaub mov zoo uas tuaj yeem pab koj poob phaus thaum koj muaj calorie ntau ntau, tsis hais txog koj qhov macronutrient piv.

Tsuas yog siv ntau tshaj qhov koj haus, thiab qhov hnyav yuav pib ploj mus.

Ua kom tsis muaj calorie ntau, koj tuaj yeem poob phaus txawm tias ntawm cov khoom noj ceev thiab khoom qab zib, tab sis nws txaus ntshai los xav txog dab tsi yuav tshwm sim rau koj txoj kev noj qab haus huv.

Thiab rau kev noj qab haus huv muaj qhov sib txawv, ntau npaum li cas rog thiab carbohydrates hauv kev noj haus?

Tsis muaj cov lus pom zoo sib xws, txhua yam nyob ntawm koj tus yam ntxwv thiab lub hom phiaj. Cia peb txheeb xyuas ob peb qhov xwm txheej.

Thaum twg los tswj cov carbohydrates thiab txo lawv cov nyiaj:

1. Yog tias koj muaj cov piam thaj tsis txaus siab (prediabetes) lossis ntshav qab zib hom 2. Kev noj zaub mov tsawg-carb pab tswj cov ntshav qabzib hauv cov ntshav thiab nce me ntsis ntxiv cov tshuaj insulin rhiab heev.
2. Yog tias koj muaj teeb meem nrog lub plawv thiab cov hlab ntsha. Carbohydrates los ntawm cov hmoov txhuv nplej siab thiab qab zib yog tsawg dua cov hlab plawv dua li cov roj saturated. Nws hloov tawm tias txawm butter thiab lard yog qhov zoo rau lub siab dua cov khoom qab zib thiab qos yaj ywm.
3. Yog tias koj nquag noj khoom txom ncauj, ncuav qab zib, khoom qab zib. Los ntawm kev txwv koj cov kev xaiv zaub mov, koj tuaj yeem tshem tawm cov khoom noj txom ncauj ntau zaus uas ua rau koj muaj calorie ntau ntau.

Thaum tsis txo qis cov carbohydrates:

1. Yog tias koj mus rau hauv kev ua kis las, lub cev hnyav. Kev noj zaub mov tsawg-carb yuav ua rau koj tsis ua qhov zoo tshaj plaws hauv koj qhov kev tawm dag zog: koj yuav tsis muaj zog. Tsis txhob tsim txom koj lub cev - tau txais cov khoom noj carbohydrate zoo ob teev ua ntej koj tawm dag zog.
2. Yog tias koj tshaib plab tas li ntawm kev noj zaub mov tsawg-carb. Koj yuav tsis kav ntev npaum li ntawd, ntxiv cov carbohydrates noj qab haus huv los ntawm zaub, txiv hmab txiv ntoo, nplej tag nrho.

Thiab nco ntsoov: los ntawm kev muab qab zib thiab khoom qab zib, koj yuav tsis poob dab tsi. Carbohydrates tuaj yeem tau txais los ntawm lwm cov khoom noj uas muaj cov vitamins, minerals, thiab fiber ntau ntxiv rau calories.

Tsis nco qab txog qab zib thiab carbohydrates yuav dhau los ua koj cov phooj ywg zoo tshaj plaws: lawv yuav muab lub zog thiab lub zog, pab koj ua qhov zoo tshaj plaws hauv kev cob qhia thiab txhim kho koj lub cev.