Fast carbohydrates thiab qeeb carbohydrates: dab tsi yog qhov txawv?

Lub luag hauj lwm ntawm carbohydrates nyob rau hauv peb kab mob yooj yim rau overestimate. Lawv muab peb nrog lub zog, uas yog ces siv rau lub chaw ua hauj lwm ntawm cov leeg, cov cua kub cev, lub hlwb kev ua si. Nyob ntawm seb cov kev ceev ntawm assimilation los ntawm lub cev, carbohydrates raug muab faib mus rau hauv ceev thiab qeeb. Yuav ua li cas cov zaub mov muaj lawv, thiab yuav ua li cas lawv txawv?

Fast carbs: pros thiab cons

Vim hais tias ntawm nws lub zog tus nqi ntawm carbohydrates yog xam tau tias yog rau tus yooj yim neeg as. Raws li lub ntiaj teb Health Organization, tus xov tooj ntawm lawv nyob rau hauv peb noj cov zaub mov yuav tsum muaj tsawg kawg yog 50-60%. Yog li ntawd, nws yog ib qho tseem ceeb rau xaiv cov khoom noj uas muaj carbohydrates.

Lub ntsiab qhov chaw ntawm carbohydrates yog cov mov thiab cov hmoov khoom, ntau yam cereals, qos yaj ywm, legumes thiab qab zib thiab cov khoom uas muaj nws. Uas lawv muaj ib tug ceev ceev carbs?

Thawj thiab foremost, nws qab zib thiab ntau yam ntawm cov khoom qab zib. Tsis tas li ntawd, cov khoom muaj ceev carbohydrates muaj xws li siav tsawb, watermelons, zib ntab, raisins, khob cij dawb, tag, qhuav figs. Carbohydrates muaj nyob rau hauv lawv, sai sai absorbed ntawm lub cev. Tab sis nws tsis raws li zoo li no mas thaum xub thawj siab ib muag. Lub cev yog ib tug loj npaum li cas ntawm lub zog uas yog noj sai sai heev. Seem puv mus rau hauv cov roj, uas ces ua ib tug ballast rau peb lub cev. Yog li ntawd, muaj cov "ceev" carbohydrates zaub mov pom zoo kom haus nyob rau hauv moderation. Yog hais tias koj yog heev siv los qab zib, sim los hloov nws nrog cov khoom xws li marshmallows los yog marmalade - lawv yog cov ceev ceev carbohydrate cov ntsiab lus hauv qab no.

Nyob rau carbohydrate cov ntsiab lus ntawm ib tug khoom nyhuv thiab txoj kev ntawm kev npaj. Yog li ntawd, qos yaj ywm, uas kuj muaj xws li ceev ceev carbohydrates, nws yog "txawm" hau. Tab sis lub ci qos los yog Fabkis fries tau kis nyuaj. Tib yam siv rau lub neeg muag. Thiab hom qoob mog thiab semolina, mov thiab cereals yog qhov chaw ntawm ceev ceev carbs tsuas yog tom qab ua noj ua haus. Ib qho ntxiv uas yog hais tias lawv nyoos twv kom muaj ob peb tug.

Nyob rau tib lub sij hawm, peb yuav tsum tsis txhob saib cov khoom uas muaj ceev ceev carbohydrates, heev dua lwm yam raws li ib tug qhov chaw ntawm cov teeb meem. Piv txwv li, nyob rau hauv siab kev nyuaj siab los yog qaug zog, lawv yog indispensable, raws li sai sai muab rau hauv lub cev nrog ib tug loj npaum li cas ntawm lub zog. Feem ntau xav tau thiab peb lub hlwb, uas kov 25% ntawm tag nrho cov zog uas nkag mus rau hauv lub cev los ntawm carbohydrates. Tshwj xeeb tshaj yog yuav tsum tau xws khoom nyob rau hauv hypoglycemia thaum sai ntog cov ntshav qab zib theem. Nyob rau hauv no qhov teeb meem, lawv ua raws li "thawj pab".

Yuav ua li cas los xam tus nqi ntawm cov carbohydrates nyob rau hauv kev noj haus

Nrog kev xav txog cov ib txwm noj cov zaub mov ntawm ib tug neeg noj qab nyob, ces nws yog ntshaw kom muaj cov khoom noj uas muaj carbohydrates yog qeeb los yog ntev. Cov no muaj xws wholemeal qhob cij, cov oats, barley, apples, taub, txiv duaj. Tsis tas li ntawd qeeb carbohydrate qhov chaw ntseeg tias pom zaub ntsuab, nceb, dos. Thaum lawv siv cov ntshav qab zib theem ntawm lub nce maj. Txij li thaum siv qeeb carbohydrates ib zaug, lub cev tsim zog mov. Favorably cuam tshuam qeeb carbohydrates thiab mus ob peb vas - tus neeg pom tau tias twj ywm thiab balanced.

Yuav ua li cas los xam pom nyiaj ntawm carbohydrates nyob rau hauv kev noj haus? Tsom yav tas los hais 50-60%, koj yuav tsum nco ntsoov txog koj txoj kev ua neej. Yog hais tias koj muaj kev koom koom nyob rau hauv kev txawj ntse ua hauj lwm, los yog yuav tawm mus ib tug ntau, lub carbohydrates koj lub cev xav tau kev pab ntau dua. Tsis tas li ntawd xyuam xim rau indicators xws li cov glycemic Performance index (GI). Nws yog tsim los ntawm zaum los mus txiav txim rau tus nqi ntawm assimilation ntawm carbohydrates los ntawm lub cev. Yog hais tias nws yog li hauv qab no 40, ces cov khoom muaj qeeb carbohydrates, yog tias ntau tshaj li 60 - tus ceev tshaj. Ntxhuav ntawm glycemic zaub mov yuav pab koj txiav txim seb uas sawv daws yuav thiab nyob rau hauv dab tsi kom muaj nuj nqis yuav tsum tau muaj nyob rau hauv koj cov khoom noj.