Dab tsi koj yuav tsum paub txog carbohydrates kom noj qab nyob zoo

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

Carbohydrates ib leeg yog cov khoom noj muaj txiaj ntsig thiab noj qab haus huv uas pab tswj qhov hnyav. Lwm tus yog cov khib nyiab uas ua rau lub cev tsis zoo.

Dab tsi yog carbohydrates

Nws yog ib qho ntawm peb hom macronutrients, uas yog cov as-ham uas txhawb lub cev. Lwm ob yog rog thiab proteins.

Carbohydrates tau muab faib ua cov chav kawm:

• Sahara - ib tug neeg cov piam thaj molecules los yog luv luv chains ntawm xws li molecules. Cov no yog cov piam thaj, fructose, galactose, sucrose.
• Starches - ntev chains ntawm carbohydrate molecules uas yog tawg mus rau hauv me me constituents nyob rau hauv lub digestive ib ntsuj av.
• Cellulose - carbohydrates uas tsis digested.

Lub luag haujlwm tseem ceeb ntawm carbohydrates yog muab lub zog rau lub cev. Lawv feem ntau ua rau hauv lub plab zom mov mus rau cov piam thaj, uas twb ua haujlwm ua roj. Txhua gram ntawm carbohydrates muab 4 kcal. Qhov tshwj xeeb yog fiber ntau, uas tsis tshua muaj calorie ntau ntau.

Yuav tsum nco ntsoov: carbohydrates yog cov khoom noj uas muab lub zog.

Vim li cas Tsis Txhua Carbohydrates zoo sib npaug

Tshawb nrhiav seb muaj pes tsawg carbohydrates koj xav tau yog qhov nyuaj vim lawv txawv. Feem ntau, carbohydrates tau muab faib ua yooj yim thiab complex. Cov yav tas muaj xws li qab zib, thiab tom kawg muaj xws li starches thiab fiber.

Tab sis qhov kev faib tawm no tuaj yeem ua rau tsis yooj yim vim tias cov khoom noj uas muaj cov hmoov txhuv nplej siab tuaj yeem ua rau muaj txiaj ntsig zoo thiab muaj kev phom sij (tshwj xeeb tshaj yog cov khoom noj ua kom zoo dua qub).

Tsis tas li ntawd, cov suab thaj ua txawv ntawm lub cev. Cov suab thaj uas tshwj xeeb ntxiv rau cov khoom ci lossis dej qab zib yog teeb meem. Tab sis cov suab thaj ntuj los ntawm cov txiv hmab txiv ntoo lossis zaub tsis muaj kev noj qab haus huv hmo ntuj. Yog li cov ntsiab lus ntawm complex thiab yooj yim carbohydrates yuav tsum tau qhia meej.

• Complex carbohydrates - carbohydrates los ntawm cov khoom noj uas tsis tau ua tiav, suav nrog txiv hmab txiv ntoo, taum, tag nrho cov nplej.
• Yooj yim carbohydrates - suab thaj thiab starches, uas tau purified los ntawm fiber ntau thiab ua tiav.

Yuav tsum nco ntsoov: complex carbohydrates muaj nyob rau hauv cov khoom noj uas tsis tau ua tiav. Cov carbohydrates yooj yim nrog cov khoom noj muaj txiaj ntsig tsawg yog ua tiav.

Qhov txawv ntawm Carbohydrates yog dab tsi

Cov carbohydrates yooj yim muaj kev noj qab haus huv dua li cov yooj yim vim tias lawv muaj cov khoom noj muaj txiaj ntsig ntau dua. Ntawd yog, nrog rau txhua calorie, lawv muab cov antioxidants, fiber ntau, vitamins thiab minerals rau lub cev. Tab sis cov carbohydrates yooj yim tsuas yog calories thiab tsis muaj dab tsi ntxiv.

Yuav kom nkag siab qhov txawv yog dab tsi, cia peb piv cov nplej tag nrho nrog cov nplej ua kom zoo. Muaj peb ntu rau tag nrho cov nplej:

• Embryo - ib feem ntawm cov nplej, uas muaj ntau cov roj polyunsaturated thiab lwm yam as-ham.
• Endosperm - sab hauv ntawm cov nplej, uas feem ntau muaj cov hmoov txhuv nplej siab.
• Plhaub - qhov nyuaj sab nraud ntawm cov nplej, uas yog nplua nuj nyob rau hauv fiber ntau thiab tseem ceeb fatty acids.

Nyob rau hauv lub embryo thiab plhaub (bran) - tag nrho cov zoo tshaj plaws, zoo thiab noj qab haus huv. Tab sis thaum lub sij hawm ua, lub plhaub thiab lub embryo raug tshem tawm, yog li ntawd tsuas yog cov starchy endosperm nyob.

Sib piv pes tsawg cov as-ham muaj nyob rau hauv 120 grams ntawm tag nrho thiab refined nplej nplej.

	Tag nrho cov nplej	Refined nplej
Cov ntsiab lus calorie, kcal	407	455
Carbohydrates, g	87	95, 4
Cov protein, g	16, 4	12, 9
Yog, g	2, 2	1, 2
Fiber, g	14, 6	3, 4
Thiamine,% ntawm tus nqi txhua hnub	36	10
Riboflavin,% ntawm tus nqi txhua hnub	15	0
Niacin,% ntawm tus nqi txhua hnub	38	8
Vitamin B6,% DV	20	8
Folic acid,% ntawm tus nqi txhua hnub	13	8
Vitamin B5,% DV	12	5
Hlau,% ntawm tus nqi txhua hnub	2	8
Magnesium,% ntawm tus nqi txhua hnub	41	7
Phosphorus,% ntawm tus nqi txhua hnub	42	13
Potassium,% ntawm tus nqi txhua hnub	14	4
Zinc,% ntawm tus nqi txhua hnub	23	6
Manganese,% ntawm tus nqi txhua hnub	228	43
Selenium,% ntawm tus nqi txhua hnub	121	61
Choline, mg	37, 4	13

Whole wheat grains yog ib qhov chaw ntawm cov khoom tseem ceeb uas ploj thaum lub sij hawm ntxuav thiab ua.

Nws yog tib yam nrog txiv hmab txiv ntoo thiab zaub. Cov tshiab muaj suab thaj, tab sis kuj muaj cov vitamins, minerals thiab fiber. Tab sis nyob rau hauv cov txheej txheem, siav (tshwj xeeb tshaj yog nyob rau hauv semi-tiav khoom) thiab txawm squeezed zaub, muaj ntau qab zib thiab cov as-ham tsawg. Tsis tas li ntawd, qab zib feem ntau ntxiv rau cov khoom noj thiab dej qab zib npaj txhij.

Yuav tsum nco ntsoov: Cov carbohydrates yooj yim xws li cov nplej, cov txiv hmab txiv ntoo tshiab thiab zaub yog cov khoom noj muaj txiaj ntsig. Cov carbohydrates yooj yim muaj calorie ntau ntau, tab sis cov khoom noj tsawg dua.

Vim li cas cov carbohydrates yooj yim siv tau?

Tsis txhob ua rau muaj kab mob hauv cov ntshav qab zib

Cov carbohydrates yooj yim tau zom sai, thiab vim li no, cov ntshav qab zib nce siab heev. Cov kab mob hauv cov ntshav qab zib ua rau cov txiav txiav tawm ntau cov tshuaj insulin, uas tuaj yeem ua rau cov ntshav qab zib poob qis. Thaum tsis txaus ntawm cov ntshav, peb xav noj dua - peb ncav cuag ib feem tshiab ntawm ib yam dab tsi qab.

Complex carbohydrates, uas muaj fiber ntau, yog digested qeeb dua. Qab zib los ntawm lawv nkag mus rau hauv cov hlab ntsha maj mam, uas txhais tau hais tias tsis muaj surges. Yog li ntawd, complex carbohydrates muab lub cev nrog lub zog sib npaug, pab ua kom koj xis nyob ntev dua.

Txo qhov kev pheej hmoo ntawm tus kab mob ntev

Complex carbohydrates, thaum noj tsis tu ncua, txo kev pheej hmoo ntawm cov kab mob ntev xws li ntshav qab zib lossis kab mob plawv. Tag nrho vim muaj fiber ntau, vitamins thiab lwm yam khoom uas tau hais los saum no: lawv pab tiv thaiv.

Dab tsi ntxiv, cov kev tshawb fawb tau pom tias noj cov carbohydrates yooj yim txo qhov "phem" cholesterol hauv cov ntshav thiab nce cov roj cholesterol "zoo".

Pab hauv plab zom mov

Lub plab muaj billions ntawm cov kab mob zoo hu ua microbiota. Nws cuam tshuam tsis tau tsuas yog lub plab noj qab haus huv tab sis tag nrho lub cev. Fiber los ntawm complex carbohydrates yog khoom noj rau cov kab mob muaj txiaj ntsig. Qhov zoo dua koj pub rau lawv, lawv ua haujlwm zoo dua, xws li tsim cov khoom noj xws li cov saw luv fatty acids uas tseem ceeb rau kev noj qab haus huv ntawm plab hnyuv.

Txo qhov mob

Inflamation yog lub cev lub ntuj teb rau kab mob los yog raug mob. Yog tias cov txheej txheem qeeb, nws provokes kev loj hlob ntawm ntau yam kab mob loj, nrog rau mob qog noj ntshav thiab ntshav qab zib.

Complex carbohydrates pab tua o, thaum cov suab thaj yooj yim, ntawm qhov tsis sib xws, txhawb nws.

Yog vim li cas yooj yim carbohydrates yog teeb meem

Yuav kom noj qab haus huv, nws tsis txaus noj cov carbohydrates yooj yim. Peb kuj yuav tsum tso tseg qhov yooj yim, vim lawv:

• Provoke overeating. Cov carbohydrates yooj yim tau zom sai sai thiab ua rau muaj kev nce siab hauv cov ntshav qab zib. Qhov no ua rau koj xav tias tshaib plab txhua lub sijhawm.
• Ua kom muaj kev pheej hmoo ntawm plawv nres thiab mob stroke. Cov kev tshawb fawb tau pom tias cov neeg uas feem ntau noj cov carbohydrates yooj yim yuav ua rau mob plawv thiab vascular.
• Ua kom muaj kev pheej hmoo ntawm kev tsim mob ntshav qab zib hom 2. Kev noj cov carbohydrates yooj yim tuaj yeem ua rau cov hlwb tiv thaiv kev ua ntawm insulin. Qhov no yog vim li cas rau kev loj hlob ntawm hom 2 mob ntshav qab zib mellitus.
• Ua rau kev quav yeeb quav tshuaj. Qab Zib stimulates lub hlwb los tsim dopamine. Cov neeg uas muaj kev quav yeeb quav tshuaj tuaj yeem ua rau cov khoom qab zib.
• Nce hnyav. Cov carbohydrates yooj yim cuam tshuam rau qib ntawm cov tshuaj hormones lub luag haujlwm rau kev qab los noj mov, thiab ua rau muaj kev pheej hmoo ntawm kev rog rog.

Dab tsi yog thiab dab tsi tsis tsim nyog

Cov zaub mov yuav tsum muaj cov carbohydrates, tab sis tsuas yog cov zoo: complex, tshiab, unprocessed.

Qhov twg mus nrhiav complex carbohydrates:

• Tag nrho cov nplej: oats, buckwheat, barley.
• Legumes: Peas, taum, taum, thiab lentils (tsis muaj kaus poom).
• Zaub thiab txiv hmab txiv ntoo: ib yam, nyiam dua tshiab los yog ua tiav tsawg.
• Txiv ntseej thiab noob: hazelnuts, almonds, sunflower noob, noob hnav noob.

Qhov twg yooj yim carbohydrates zais:

• Cov dej qab zib: kua txiv hmab txiv ntoo, dej qab zib, cocktails, qab zib tshuaj yej thiab kas fes.
• Khoom qab zib thiab khoom qab zib.
• Cov qhob cij dawb ua los ntawm cov hmoov nplej hmoov nplej.
• Pasta: cov uas ua los ntawm cov nplej mos.

Cov carbohydrates yooj yim yog cov khoom noj muaj txiaj ntsig ntau dua li cov khoom yooj yim. Lawv muaj fiber ntau thiab cov as-ham. Yog li ntawd, ntau zaus peb noj lawv, peb yuav noj qab nyob zoo. Cov carbohydrates yooj yim, ntawm qhov tod tes, yog qab, tab sis tsis muaj txiaj ntsig thiab muaj teeb meem.