Cov carbohydrates yog qhov tseem ceeb thiab lub zog ntawm lub zog uas lub cev xav tau. Yog vim li ntawd, thaum muaj kev txhim kho cov zaub mov tsis txaus siab (piv txwv li, ntawm cov zaub mov tsis muaj carb ntau), cov kev xav ua kom nkees thiab qaug zog tsis yog qhov tsis yooj yim.
Txawm li cas los xij, carbohydrates muaj ib qho "phiv" - lawv txoj kev noj nce ntxiv uas ua rau cov hnyav nce. Yuav ua li cas? Cov lus teb yog yooj yim - lo rau qeeb (ua kom) cov carbohydrates thiab txiav tawm ntawm cov tes nrawm (yooj yim).
Hom ntawm carbohydrates
Txhua carbohydrates tau muab faib ua ob hom loj: yooj yim thiab txoj. Cov carbohydrates yooj yim muaj xws li monosaccharides (fructose, qabzib, galactose) thiab disaccharides (lactose, maltose, sucrose). Cov carbohydrates nyuaj yog sawv cev los ntawm ib pawg polysaccharides - hmoov txhuv nplej siab thiab fiber.
Cov carbohydrates nyuaj yog tseem hu ua qeeb vim tias cov txheej txheem ntawm lawv kev sib cais yuav siv sijhawm ntev. Raws li qhov tshwm sim, lawv muab lub zog ntau dua thiab zoo dua. Cov carbohydrates yooj yim yog nqus rau lub sijhawm luv luv thiab yuav luag tiav, uas yog vim li cas lawv thiaj hu ua "ceev". Qhov kev xav ntawm tag nrho tom qab siv sijhawm los ntawm hom carbohydrates no luv-sia.
Sau cov zaub mov muaj cov khoom noj qeeb (ua kom hnyav):
- Tag nrho cov qhob cij cij, khob cij rye, mov ci ncuav
- Cov nplej zom ntxas tag nrho
- Cov nplej xim av
- Lentils, chickpeas (chickpeas)
- Qhuav peas tsis tu ncua, taum qhuav
- Oat plaub ya ri
- Cov khoom noj mis nyuj
- Txiv hmab txiv ntoo tshiab
- Cov zaub ntsuab, kua taum
- Qhob noom xim kasfes dub
Carbohydrate kom tsawg
Koj yuav tsum tau haus pes tsawg carbohydrates rau ib hnub kom tau raws li lub zog xav tau ntawm lub cev, tab sis tsis tau zoo dua? Qhov kev cai yog 3 kev pabcuam rau ib hnub - qhov no yog 170-300 g, ntau dua qub tuaj yeem ua rau nce phaus. Txawm li cas los xij, cov hluas tau tso cai rau nce tus lej no rau 340-370 g.
Tseem Ceeb! Cov carbohydrates hauv kev noj zaub mov yuav tsum muaj feem ntau qeeb qeeb, qhov chaw ntawm cov carbohydrates ceev (khoom qab zib, khoom ci, dej qab zib, dej qab zib, thiab lwm yam) yuav tsum tau txo kom tsawg
Yuav ua li cas thiaj ua tau noj haus zoo
Khwv yees tias koj yuav tsum noj li 4-5 zaug ntawm fiber ntau hauv ib hnub, 3 me ntawm carbs qeeb thiab 1 txiv ntawm cov txiv ntoo.
- 1 noj ntawm fiber yog 1 zaub los yog 200 ml ntawm zaub tais
- 1 pab ntawm carbs qeeb yog 1 xib teg-qhov loj me hlais ntawm cov qhob cij nplej, ib khob ntawm tseem muab cov nplej ua cov nplej zom, lossis 200-300 ml ntawm cov porridge siav.
- 1 pab ntawm cov txiv hmab txiv ntoo yog 1 txiv hmab txiv ntoo lossis khob txiv ntoo
