Dab tsi yog carbohydrates thiab lawv yuav tsum ntshai?

Lo lus "kev noj haus" feem ntau siv rau cov poj niam. Qhov zoo tshaj plaws lub cev yog qhov uas lawv npaj siab muab tso rau lawv nyiam cov tais diav thiab dej qab zib. Feem ntau ntawm tag nrho lawv yog ntshai los ntawm cov khoom noj uas muaj carbohydrates.

Cov carbohydrates puas yuav tsum muaj tib neeg lub cev?

Twv yuav tsum tau muaj. Thiab ua kom tsis pub lawv noj los ntawm kev noj haus yog contraindicated, txij thaum lawv muab 50% - 60% ntawm tag nrho cov nyiaj ntawm lub zog uas ua kom kev khiav hauj lwm ntawm tag nrho cov kabmob thiab lub cev ntawm tib neeg lub cev. Tsuas yog ntau tau ntawm carbohydrate zaub mov yuav ua rau metabolic mob thiab ua nyhav dhau heev lawm.

Carbohydrates: yooj yim thiab complex

Lub ntsiab sib txawv ntawm tej yam yooj yim thiab complex carbohydrates yog cov kev ceev ntawm uas lub cev metabolizes lawv. Yooj yim carbohydrates phua sai, txoj - ntev, nkag mus rau cov ntshav maj, tsis txhob nyob twj ywm thiab tshwj xeeb tshaj yog tsis ua mob rau lub cev.

Lub carbohydrates yog dab tsi?

Ib tug heev tseem ceeb rau hauv lub cev yog piam thaj, uas yog lub ntsiab qhov chaw ntawm lub zog. Tshwj xeeb tshaj yog nws tsim nyog rau lub hlwb. Tias yog vim li cas thaum lub sijhawm ua haujlwm siab mob hlwb nws pom zoo kom siv cov qhob noom xim dub. Muaj ntau hom qabzib, txiv hmab txiv ntoo, txiv ntoo, txiv pos, txiv hmab txiv ntoo, cov txiv lws zoov, taub thiab taub.
Cov khoom uas muaj cov carbohydrates hauv cov nyiaj tsawg:

1. Zaub. Cucumbers, txiv lws suav, radish, lettuce thiab tshiab nceb muaj tsawg dua 5 g ntawm carbohydrates rau ib 100 g ntawm cov khoom. Nyob rau hauv cabbage, taub dag, zucchini - los ntawm 5g mus rau 10g. Nrog rau kev xav txog qos yaj ywm thiab beets - tsis txhob nws tshaj, vim lawv muaj 11 g - 20 g ntawm no tivthaiv. Nyob rau tib lub sij hawm, lub qos yog ib tug khoom ntawm starch, thiab qhov no yog 80% ntawm tag nrho cov tsim nyog carbohydrates.
2. Txiv hmab txiv ntoo. Qhov tsawg tshaj li 10 g (thiab qhov no twb yog ib qho siab) muaj txiv apples, txiv hmab txiv ntoo, txiv hmab txiv ntoo kua txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo.
3. Mis nyuj haus. Thaum noj cov zaub mov, nws yog qhov zoo dua kom tsis txhob muaj cov kua mis muag khoom noj. Nyob rau hauv cov mis nyuj, kefir, qaub cream thiab tsev cheese txog 5 grams ntawm carbohydrates. Tiam sis nyob rau hauv cov uas muaj qab zib - lawv yog cov mus txog 20 g.
4. Nqaij ntses. Hiav txwv plhaw thiab mollusks yog kev noj haus. Lawv muaj me ntsis rog thiab mus txog 3 g ntawm carbohydrates.
5. Tsis tas li ntawd muaj carbohydrates nyob rau hauv me me, yog li nws yog nyob rau hauv nqaij thiab nqaij cov khoom.

Cov carbohydrates twg tsis phom sij rau daim duab?

Dab tsi muaj ntau cov carbohydrates, uas tau raug hu ua "teeb meem"? Cov khoom xyaw thiab hmoov nplej (qhov no tsis suav qhob cij coarse), qab zib. Yog hais tias kev noj tshais koj haus cawv hauv qab zib nrog lub ncuav mog qab zib - lub cev tsis muaj vitamins, tab sis ntau cov carbohydrates uas tau ntws sai sai rau hauv cov ntshav, tab sis tam sim no kuj nyuam qhuav pib muaj kev tshaib plab. Dab tsi yog carbohydrates "pab"? Cov no yog berries, txiv hmab txiv ntoo (tshiab thiab qhuav), mis nyuj, zib mu, nplej. Tsuas yog cov porridges tau qeeb qeeb thiab tswj tau tib neeg lub zog txhua hnub.

Cov zaub mov qib siab yog ib qho zoo heev

Yuav kom saib zoo nkauj, koj tsis tas yuav tsim txom koj tus kheej nrog kev noj haus. Kev noj zaub mov zoo yuav pab koj mus tas li. Qhov tseem ceeb tshaj plaws yog los mus nug cov lus nug no: kom kawm txog dab tsi carbohydrates yog muaj, lawv yog dab tsi (teeb meem los yog siv tau) thiab nyob rau hauv ntau npaum li cas. Muab cov khoom coj los ua noj thiab txhim kho hauv chav ua noj. Tom qab ntawd cov zaub mov yuav tsis tsuas yog cov nyiaj, tab sis kuj txaus siab.