3 lus dab neeg hais txog carbohydrates uas tiv thaiv koj ntawm kev ua neej nyob

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

Txawm hais tias koj tau txais cov rog los ntawm carbohydrates, nws puas tsim nyog noj cov nplej zom thiab qhob cij, thiab kev noj zaub mov tsis muaj carbohydrate yuav ua li cas - peb debunk cov kev xav tsis zoo tshaj plaws txog qhov no ib zaug thiab rau tag nrho.

Qhov teeb meem yog dab tsi

"Rau hmo ntuj, tsuas yog nqaij tsis muaj qhob cij", "Tag nrho cov ncuav qab zib no yuav nyob ntawm koj lub duav" … Dab tsi peb tsuas yog tsis hnov txog cov carbohydrates phem thiab txaus ntshai! Peb paub tseeb tias koj tuaj yeem ntxiv cov npe no nrog cov lus hais ntawm koj cov phooj ywg poob phaus thiab cov lus hais los ntawm cov phau ntawv ntawm cov kws txawj noj zaub mov zoo.

Txawm li cas los xij, carbohydrates tsis yog qhov txaus ntshai raws li lawv tau piav qhia. Tom qab tag nrho, nws yog ib qho ntawm peb cov khoom noj tseem ceeb (nrog rau cov protein thiab cov rog) uas tus neeg xav tau. Nws yog lub hauv paus ntawm lub zog rau lub hlwb, cov leeg thiab lub cev tag nrho. Carbohydrates yog qhov tseem ceeb rau kev ua haujlwm ntawm txhua tus neeg.

Yog li dab tsi yog qhov ntes? Hais tias "carbohydrates yog tshuaj lom" feem ntau tsis txhais hais tias txiv hmab txiv ntoo, zaub, tshuaj ntsuab lossis cereals, tab sis cov khoom xws li hmoov nplej (bread, buns, ncuav qab zib) thiab khoom qab zib (qab zib, ncuav qab zib, dej qab zib).

Tsis yog tag nrho cov carbohydrates yog tsim sib npaug. Nws yog ib qho tseem ceeb kom nco ntsoov tias dab tsi raws nraim thiab qhov ntau npaum li cas yuav tsum tau suav nrog hauv koj cov khoom noj. Txhawm rau ua qhov no, cia peb saib cov kev xav tsis zoo tshaj plaws txog carbohydrates thiab kev tshawb fawb pom tseeb txog lawv.

Carbohydrate myths xwb

1. Lawv tau rog los ntawm carbohydrates

Tau kawg, nws yooj yim dua rau kev liam ib yam khoom rau tag nrho cov kev txhaum dua kom nkag siab txog qhov kev npaj ntawm koj cov khoom noj. Qhov tseeb yog tias cov khoom noj uas muaj carbohydrate yog qab thiab ntau yam tsis tuaj yeem tiv thaiv ntxiv. Tsuas yog qhov no yuav tsis yog ib qho ntxiv ntawm cov zaub thiab txiv hmab txiv ntoo, tab sis lwm pob ntawv ntawm cov chips lossis ib pob khoom qab zib.

Lawv tau txais rog tsis yog los ntawm carbohydrates, tab sis los ntawm kev noj ntau dhau.

suav nrog ntau cov khoom noj uas tsis tau ua tiav hauv koj cov zaub mov thiab tswj koj cov piam thaj kom zoo. Nco ntsoov: yog tias koj noj ntau calorie ntau tshaj koj lub cev xav tau (txawm tias lawv los ntawm cov protein lossis rog), qhov hnyav yuav nce.

2. Ceev ceev carbohydrates yuav tsis zoo

Carbohydrates yog yooj yim (ceev) thiab complex (slow). Nws ntseeg tias yav tas los phem heev, thiab tom kawg yog qhov zoo heev. Thiab nws tsim nyog nyob ntawm qhov no hauv kev nthuav dav ntxiv.

Tag nrho cov carbohydrates yog tsim los ntawm cov qauv tsim - saccharides. Qhov ntau muaj, qhov complex carbohydrate. Cov carbohydrates yooj yim yog tsim los ntawm ib qho (monosaccharides) lossis ob (disaccharides) xws li units. Cov complex muaj peb lossis ntau dua units. Peb cov hnyuv tsuas muaj peev xwm nqus tau monosaccharides. Qhov kev sib tw rau tus so ntawm lub plab zom mov yog kom zom cov carbohydrate mus rau nws daim ntawv yooj yim tshaj plaws.

Yog li, ib qho yooj yim carbohydrate tsis tas yuav tawg, vim nws nkag mus rau hauv lub cev hauv daim ntawv npaj ua. Thiab yog li ntawd, nws tam sim ntawd nkag mus rau hauv cov hlab ntsha, nce qib ntawm insulin. Nws yog sai sai digested thiab tsis muab ib tug zoo siab ntawm satiety, uas yog vim li cas nws yog xam tau tias yog ceev. Cov carbohydrates nyuaj yuav tsum tau ua, yog li cov piam thaj nkag mus rau hauv cov hlab ntsha maj mam, thiab peb tau txais kev xav ntev ntev ntawm kev puv.

Cov carbohydrates ceev yog qab zib, zib ntab, khoom noj siv mis, txiv hmab txiv ntoo, cov nplej ua tiav, thiab cov khoom noj hauv av. Complex carbohydrates yog zaub, tshuaj ntsuab, legumes, cereals, thiab tag nrho cov nplej.

Tab sis qhov no puas txhais tau tias tam sim no koj yuav tsum noj tsuas yog qeeb carbohydrates? Tau kawg tsis!

Nws yog txhua yam hais txog fiber ntau. Fiber yog cov ntxhib fiber ntau pom nyob rau hauv tag nrho cov khoom noj uas tsis tau ua tiav. Nws tsis absorbed nyob rau hauv lub digestive ib ntsuj av, yog li ntawd slows down lub nqus cov suab thaj thiab nws nkag mus rau hauv cov ntshav. Noj cov zaub mov muaj fiber ntau yuav ua rau koj lub siab ntev ntev ntawm kev puv thiab yuav tsis ntxiv cov phaus uas tsis xav tau.

Fast carbohydrates nrog fiber ntau tsis muaj teeb meem, noj lawv yam xyuam xim. Tab sis tsis muaj nws - ceev faj! Xaiv cov kua txiv hmab txiv ntoo hla lub pob, thiab ua cov xim av lossis cov tsiaj qus es tsis yog cov nplej dawb.

3. Yog tias koj xav ua kom zoo, tsis nco qab txog qhob cij thiab pasta

Suab plausible, tshwj xeeb tshaj yog tias koj mloog cov kiv cua ntawm cov zaub mov tsis muaj carbohydrate zoo li Ducan lossis Atkins. Tshwj xeeb tshaj yog thaum lawv hais txog cov lus khawv koob ketosis.

Ketosis yog ib qho mob thaum, thaum tsis muaj carbohydrates, lub cev pib zom cov rog kom lub zog. Suab ntxias? Txawm li cas los xij.

Nrog rau kev tawg ntawm cov rog, ntau lub cev ketone tsim. Yog tias tsis muaj carbohydrates nyob rau hauv cov khoom noj rau lub sijhawm luv luv, ces lub cev no tsis ua rau muaj kev phom sij rau tib neeg. Tab sis nyob rau hauv cov ntaub ntawv ntawm lub sij hawm ntev carbohydrate tshaib plab, qhov concentration ntawm ketone lub cev nyob rau hauv cov ntshav nce sharply. Thiab qhov no ua rau lom, mus txog thiab suav nrog kev tuag.

Yog tias koj tsis ntshai cov teeb meem kev noj qab haus huv, tab sis tsuas yog cov tsos mob tseem ceeb, nco ntsoov: hauv ketosis, koj lub cev yuav hnov zoo li acetone, xws li, piv txwv li, ntsia thawv polish remover.

Yog lawm, cov zaub mov uas tsis muaj carbohydrates yuav ua rau koj poob phaus sai, tab sis lawv kuj tuaj yeem ua rau muaj kev phom sij rau koj txoj kev noj qab haus huv. Thiab cov kev tshawb fawb tau ntev tau lees paub tias nws yog qhov sib npaug ntawm kev poob phaus ntawm kev noj zaub mov nrog cov ntsiab lus carbohydrate ib txwm, thiab nrog lawv cov kev txwv. Qhov tseem ceeb tshaj plaws yog noj txhua yam zaub mov hauv nruab nrab.

Koj yuav tsum noj pes tsawg carbohydrates

Cov kws tshawb fawb hais tias carbohydrates yuav tsum ua 50-60% ntawm cov khoom noj txhua hnub. Adherents ntawm "Suav Kev Kawm" nyiam cov nroj tsuag-raws li carbohydrates rau txhua yam, qhia lawv kom sau cov zaub mov nrog lawv los ntawm 90-100%.

Yuav daws qhov teeb meem no li cas rau koj tus kheej ntawm koj tus kheej tsuas yog koj xaiv. Nrog kev sib npaug, koj yuav ib txwm muaj lub zog txaus rau kev pib tshiab thiab tsis yog ib qho ntxiv gram ntawm koj sab.

Summing txog

• Carbohydrates tsis yog tsuas yog ncuav qab zib thiab ncuav qab zib, pasta thiab khoom qab zib. Carbohydrates yog cov zaub tshiab, tshuaj ntsuab, txiv hmab txiv ntoo thiab ntau yam tsis muaj txiaj ntsig.
• Carbohydrates yog qhov tseem ceeb rau txhua tus neeg lub neej. Tshem tawm lawv tag nrho ntawm kev noj haus tuaj yeem ua rau muaj teeb meem kev noj qab haus huv loj.
• Fast carbs yog qab thiab txaus siab thaum koj paub tias yuav xaiv qhov twg (natural thiab nplua nuj nyob rau hauv coarse fiber).
• Kev noj zaub mov zoo tuaj yeem hais tau txhua yam, qhov tseem ceeb tshaj plaws yog kom pom cov ntaub ntawv thiab sib txuas nrog lawv cov kev xav tau thiab nyiam.

Koj xav li cas txog carbohydrates? Koj nyiam dab tsi ntxiv: hmoov nplej thiab qab zib lossis zaub thiab cereals? Qhia koj qhov kev xav hauv cov lus.