Yuav ua li cas lawv yog - yooj yim thiab complex carbohydrates?

Cov neeg uas dieting rau kev kho mob yog vim li cas los yog nyob rau hauv kev txiav txim kom poob ceeb thawj, nws yog ib qho tseem ceeb los mus ua kom tau koj cov zaub mov. Thaum tsim lub ntawv qhia zaub mov yuav tsum tau paub qhov txawv ntawm tej yam yooj yim thiab complex carbohydrates.

Sib cais ntawm carbohydrate los rau theem ntawm glycemic index (GI)

GI yog ib tug yooj yim feature ntawm lub complexity ntawm carbohydrates. Tej yam yooj yim thiab complex carbohydrates muaj lub siab los yog cov uas tsis muaj glycemic Performance index. Qhov no feature qhia tau hais tias koj yuav ua li cas hloov tus nqi ntawm cov qab zib nyob rau hauv cov ntshav nyob rau cov zaub mov noj.

Cov khoom nrog ib tug high school cov GI (nplua nuj nyob rau hauv yooj yim carbohydrates) yog facilitated los ntawm:

• ib tug ntse sawv nyob rau hauv cov ntshav qab zib theem;
• tiam ntawm ib tug loj npaum li cas ntawm cov kua dej los;
• tsim ntawm fatty deposits;
• nce qab los noj mov 1-1.5 hr. tom qab siv.

Cov khoom noj uas nrog ib tug high school cov ntsiab lus ntawm cov feem ntau yooj yim carbohydrates yog: pastries ua nrog cov hmoov nplej dawb, zib ntab, khoom qab zib thiab tej txiv hmab txiv ntoo (txiv hmab, txiv tsawb, pears, txiv moj mab), kua txiv hmab, nrog rau freshly squeezed. Mus xyuas xyaum los txo tus luj ntawm cov khoom uas yog noj ua ntej lub ntsiab zaub mov noj. Tom qab khiav ce ib tug neeg xav tau kev pab sau lub zog mov, yog li tej zaum yuav tau txais nyob rau hauv cov zaub mov yooj yooj yim carbohydrates nyob rau thaum xaus ntawm lub ce.

Cov khoom nrog ib tug tsawg GI (nplua nuj nyob rau hauv txoj carbohydrates) yog facilitated los ntawm:

• sib ntaus sib tua tiv thaiv nyhav dhau heev lawm;
• kev tiv thaiv ntawm cov ntshav qab zib thiab pancreatic kab mob;
• ib tug gradual nce nyob rau hauv tus nqi ntawm cov piam thaj nyob rau hauv cov ntshav;
• Txuag zog tshuav nyiaj li cas;
• ib tug kev xav ntawm satiety rau ib ntev lub sij hawm.

Cov khoom noj uas nrog ib tug high school cov ntsiab lus ntawm complex carbohydrates muaj xws li qos yaj ywm, buckwheat, mov, pasta, wholemeal khob cij. Nws yog pom zoo kom siv cov uas muaj npe khoom noj hauv kev noj tshais. Thaum lub sij hawm lub ce yuav tsum tau noj complex carbohydrates rau 1-1.5 xuab moos ua ntej kev kawm.

Noj cov zaub mov nrog ib tug tsawg GI zoo ntxim rau poob phaus. Tej yam yooj yim ntawv qhia zaub mov yuav pab tsim ib tug tshwj xeeb lub rooj, uas qhia tau hais tias kwv yees GI rau nrov khoom.

Tej yam yooj yim thiab complex carbohydrates nyob rau hauv kev noj haus

Tej zib yog ib yam uas tseem ceeb heev rau txhua tus neeg, vim nws yuav tsum tau lub cev hlwb rau lub zog. Tej yam yooj yim thiab complex carbohydrates ua si ib qho tseem ceeb luag hauj lwm nyob rau hauv qhov kev npaj ntawm kev noj haus tej khoom noj. Tso tseg ib tug los yog lwm yam yog kiag li tsis yooj yim sua, raws li lawv nqa tawm complex zog muaj nuj nqi. Nyob rau hauv tas li ntawd, siv ntawm tej yam yooj yim carbohydrates pab los txhim kho mus ob peb vas.

Thiab tsis tau, nyob rau hauv tej rooj plaub, nutritionists kev npaj ntawm cov ntawv qhia zaub mov yuav tsum tau los mus tshem tawm tej yam yooj yim carbohydrates. Slimming nws coj ib tug zoo ntxim. Unsubscribe los ntawm cov zaub mov nplua nuj nyob rau hauv yooj yim carbohydrates, nws yog tsim nyog thiab cov neeg uas muaj mob muaj ntshav qab zib. Yuav kom tshem tawm cov zaub mov, ua rau ib qho kev nce rau hauv cov ntshav qab zib ntau ntau, koj yuav tsum ua tib zoo kawm txog cov muaj pes tsawg leeg cov zaub mov muas. Koj yuav tsum tsis txhob yuav cov khoom uas yog:

• muaj nyob rau hauv nws cov muaj pes tsawg leeg uas ntau tshaj 5 yam yooj yim carbohydrates;
• raug muaj zog refining los yog ua.

Yog hais tias ua tau, nws yog ntshaw kom hloov:

• txiv hmab txiv ntoo kua txiv rau txiv hmab txiv ntoo;
• khob cij dawb rau tag nrho cov nplej;
• pob kws los yog lwm yam cereal plaub ya ri nyob rau hauv tej yam ntuj tso mixtures.

Thaum noj cov zaub mov ntawv qhia zaub mov cais mus rau hauv tej yam yooj yim thiab complex carbohydrates yuav tsum tau muab rau cov tub txawg, raws li zoo raws li txawv siav khoom tej zaum yuav muaj ib tug txawv index ntawm GI. Piv txwv li, ib tug ci qos yog nplua nuj nyob rau hauv txoj carbohydrates, thiab puree nws - yooj yim.