Carbohydrates: ua li cas koj xav tau thiab yuav ua li cas npaum li cas lawv noj nyob rau hauv ib hnub twg

Rau kev txaus siab rau lawv tus kheej thiab yuav nquag, koj yuav tsum noj txoj cai. Cov khoom noj yuav tsum tau tuaj li cov nqaijrog, cov nqaijrog thiab carbohydrates. Nrog ib shortage ntawm tej yam ntawm yam ib tug neeg pom tau tias tsis xis nyob, nkees, tsis muaj zog thiab malaise.

Xyuas kom txwm tau hauj lwm pub carbohydrates. Yuav ua li cas yog lawv? Cov tshuaj yog ib qhov chaw ntawm lub zog. Vim hais tias lawv yog ua rau hauv qab zib, lub cev yuav ntau kom nquag plias thiab alert. Yog li ntawd nws yog tsim nyog los paub ntau npaum li cas carbohydrates koj yuav tsum haus ib hnub twg nyob rau hauv thiaj li tsis mus ua mob noj qab haus huv.

notion

Carbohydrates - cov ntaub ntawv organic muaj cov pa roj carbon, oxygen thiab hydrogen. Nyob rau hauv lub cev raws li glycogen accumulates txog 2-3% ntawm cov Cheebtsam. Ntshav muaj piam thaj nyob rau hauv ib tug npaum li ntawm 5 g Lub kawm neeg, qhov ntau nws yuav noog glycogen.

Cov tib neeg lub cev muaj peev xwm los ua ke carbohydrates, tab sis nyob rau hauv heev me me xov tooj, li ntawd, feem ntau ntawm lawv nkag nrog cov zaub mov. Cov Cheebtsam yog nyob rau hauv tsob nroj khoom noj. Piv txwv li, nplej ntawm txog 80%. Ib tug qab zib muaj 99,98% ntawm xws ntaub ntawv. Nws muab lub cev nrog lub zog namely carbohydrates. Yuav ua li cas lawv ua ntxiv? Lawv yog cov tseem ceeb thiab tsim nyog rau lub lag luam ntawm ntau kabmob.

hom

Ua ntej koj yuav nrhiav tau tawm ntau npaum li cas koj yuav tsum noj carbohydrates, koj yuav tsum tau ua me ntsis txog cov lawv views. Cov Cheebtsam yog ib tug as rau lub hlwb thiab muab lub zog kev xav tau ntawm tag nrho cov neeg.

Carbohydrates yog:

• yooj yim;
• complex;
• digestible;
• Trudnousvoyaemye.

Rau tej yam yooj yim hom xws li qabzib, galactose thiab fructose. Tej tshuaj yog absorbed sai sai thiab dramatically nce lub theem ntawm qab zib nyob rau hauv cov ntshav. Cov kws kho mob pom zoo kom mus muaj coob tus neeg li sai tau kom tsis txhob muaj yooj yim digestible carbohydrates nyob rau hauv kev noj haus. Qhov no txhais tau tias koj yuav tau noj tsawg dua ntawm qab zib, zib ntab, khoom qab zib.

Complex carbohydrates - yog starch, glycogen, cellulose, pectin. Muaj ntau nutritionists kom mus npaj koj cov zaub mov li hais tias nws yog 60% muaj li ntawm carbohydrate. Tshuaj tsim nyog rau cov metabolism ntawm cov nqaijrog thiab nqaijrog. Yuav ua li cas yog carbohydrates complex daim ntawv no? Ua ke lawv khiav lag luam rau cov nqaijrog synthesis ntawm cov tshuaj hormones thiab enzymes, uas yog ib qho tseem ceeb rau lub tag nrho lub cev.

Yog ib qho tseem ceeb kev noj haus fiber, uas yog yuav luag tsis nqis nyob rau hauv cov hnyuv thiab tsis xa mus rau ib lub hwj chim qhov twg los. Tab sis cov no trudousvoyaemye carbohydrates yog ib qho tseem ceeb nyob rau hauv lub plab zom mov txheej txheem. Ua tsaug rau lawv, tsa los ntawm lub chaw ua hauj lwm ntawm cov hnyuv, pab txoj kev digestion.

Starch yog nqis maj mam, tab sis ntau tshaj ib tug ntev lub sij hawm tsub kom lub qab zib nyob rau hauv cov ntshav. Nws kuj xav tau kev pab rau lub cev, tab sis nyob rau hauv moderation. Khoom noj nrog mov, semolina, qos yaj ywm, mov, nqis sai dua li cov uas yuav tsum millet, buckwheat, Perlovka.

Glycogen, uas muaj lub npe ntawm tus tsiaj cov hmoov txhuv nplej accumulates nyob rau hauv cov nqaij thiab mob hlwb. Nws yog nyob rau hauv cov tsiaj cov khoom. Lub tivthaiv ua ib qho kev zog cia, uas nyob rau txhua lub sij hawm yog tau pab kom txawm peem rau cov tsis muaj piam thaj nyob rau hauv lub cev.

Tsis zoo li yooj yooj yim thiab complex carbohydrates

Nws muab ib tug kev xav ntawm satiety complex carbohydrates. Yuav ua li cas yog lawv? Nrog rau cov neeg rau ib ntev lub sij hawm no tsis xav noj. Thaum tau txais daim ntawv ntawm cov tshuaj nyob rau hauv lub cev nws yuav siv sij hawm ib tug ntev lub sij hawm ua ntej lawv yuav ua mus rau hauv qab zib. Qhov no muaj xws li qeb cellulose, starch, glycogen. Tej yam muaj nyob rau hauv zaub, cereals, fawm.

Tej yam yooj yim carbohydrates uas yuav tsum tau rau ib qho yooj yim saturation, tab sis tom qab ib tug thaum tag nrho cov tib zoo nkaus li kev tshaib kev nqhis zoo nkaus li. Thaum cov Cheebtsam yog nyob rau hauv lub cev, lawv sai sai hloov dua siab tshiab rau piam thaj. Vim hais tias lub cev yog tawm tsam nrog qab zib jumps, ces qhia nws nyob rau hauv lub dhau heev lawm lub cev muaj roj. Yog li ntawd cov neeg sai sai fullness. Cov Cheebtsam yog muaj nyob rau hauv qab zib, khoom qab zib, txiv quav ntswv nyoos, txiv tsawb, biscuits, pob kws, dawb mov.

zog

Txhua tus neeg yuav tsum tau haus carbohydrates. Yuav ua li cas lawv yuav tsum tau, koj muaj peev xwm qhia los ntawm lawv cov kev khiav dej num:

• Lawv yog ib tug lub zog qhov chaw rau lub paj hlwb.
• Kom lub suab nrov ntawm lub cev nqaij.
• Tiv thaiv lub cev los ntawm cov kab mob loj hlob nyob rau hauv lub plab.
• Hnia zoo assimilation ntawm cov nqaijrog.
• Muaj ntau carbohydrates yog nplua nuj nyob rau hauv fiber, li ntawd, lawv siv tsis yog cem quav thiab lwm yam kab mob.

Cov zog yog tsim nyog rau tib neeg noj qab haus huv. Tab sis raws li zoo raws li tej lwm yam, carbohydrates yuav tsum tau consumed nyob rau hauv moderation. Qhov no yuav tiv thaiv tau cov emergence ntawm cov kab mob.

lwm nta

Ib tug neeg yuav tsum tau noj zaub mov uas muaj ib tug cov ntsiab lus ntawm cov organic Cheebtsam yuav tiv thaiv kom txhob deterioration ntawm tus kab mob. Carbohydrates yog tsim nyog rau lub cev, txo txoj kev pheej hmoo ntawm mob khaub thuas. Lawv pab txhawb peb lub cev, tiv thaiv cov ntshav txhaws.

Ua ke nrog cov proteins lawv muaj feem xyuam rau tsim ntawm cov tshuaj hormones, enzymes, txawv tebchaw. Cov organic Cheebtsam yog muaj nyob rau hauv lub synthesis ntawm RNA, DNA, ATP. Nws nyob rau ntawm lawv 70% ntawm lub zog ua si nyob rau hauv lub hlwb.

qhov chaw ntawm carbohydrates

Tej yam yooj yim carbohydrates muaj nyob rau hauv qab zib, khoom qab zib, qhob noom xim kasfes, qhuav txiv hmab txiv ntoo. Lawv yog cov tam sim no nyob rau hauv ci - waffles, ncuav, buns. Mov ci, cov nplej zom, dhau lawm, yog lub hauv paus ntawm substance. Yog hais tias cov khoom muaj qab zib thiab hmoov, lawv yog ceev carbohydrates. Lawv cais los ntawm koj cov zaub mov dieters thiab ncaws pob.

Complex carbohydrates muaj nyob rau hauv cereals - buckwheat, mov, Hercules thiab legumes - taum mog, taum, lentils. Lawv yog cov nyob rau hauv wholemeal khob cij. Cov Cheebtsam yuav tsum muaj xws li nyob rau hauv cov khoom noj, raws li lawv yuav muab xam ib qhov chaw ntawm lub zog rau lub hlwb thiab cov leeg. Ib tug loj tsawv nqi ntawm carbohydrate yog nyob rau hauv lub txiv tsawb, txiv quav ntswv nyoos, persimmon. Cov qaub txiv hmab txiv ntoo los yog txiv hmab txiv ntoo, cov tsawg nws xws li tshuaj. Rau carbohydrate zaub mov xws li qos yaj ywm, kua txiv. Qhov tsawg kawg nkaus ntawm cov tshuaj nyob rau hauv lub hwv, mis nyuj, cheese. Yog hais tias koj noj cov zaub mov no nyob rau hauv moderation, lawv yuav tsis ua mob rau koj kev noj qab nyob.

Tsis muaj thiab tshaj

Nrog ib shortage ntawm carbohydrate ntxhov metabolism ntawm cov nqaijrog thiab proteins, txawm li cas los teeb meem Cheebtsam noog nyob rau hauv lub cev. Vim hais tias ntawm no, pH ntawm-tshuav nyiaj li cas hloov mus rau ib tug acidic ib puag ncig. Yuav ua li cas koj txiav txim tias nws tsis yog txaus ntawm cov tshuaj nyob rau hauv lub cev? Cov tsos mob yuav tshwm sim li nkees, tsis muaj zog, kev tshaib kev nqhis, mob taub hau thiab xeev siab. Yuav kom txhim kho koj tus mob, nws yog tsim nyog los muaj xws li nyob rau hauv cov zaub mov carbohydrates. Qhov no yuav ua rau kom tus nqi ntawm cov ntshav qab zib, ua kom zoo.

Muaj mob ntau heev carbohydrates. Qhov no ua rau rog, ua rau kom insulin ntau. Yog hais tias koj lossi noj ib tug ntau ntawm cov zaub mov, tej zaum nws yuav tshwm sim latent mob ntshav qab zib. Cov kws kho mob hais tias ntau heev carbohydrates ua rau lub deterioration ntawm lub pancreas. Cov neeg uas muaj mob ntshav qab zib yuav tsum tsis txhob noj ib tug ntau ntawm cov zaub mov nyob rau hauv thiaj li yuav tiv thaiv kom txhob cov teeb meem. Uas yog vim li cas nws yog ib qho tseem ceeb kom paub ntau npaum li cas koj yuav tsum noj carbohydrates.

cai

Nutritionists ntseeg hais tias cov Cheebtsam yuav tsum tau sib npaug zos rau 45-55% ntawm tag nrho cov calorie ntau ntau ib hnub twg. Yuav ua li cas muaj ntau yam grams ntawm carbohydrates koj xav tau tauj ib hnub? Nws yuav siv sij hawm tsis muaj tsawg tshaj li 130 grams. Qhov no txoj cai yuav tsum tau ua raws li kom tsis txhob rov tshwm sim ntawm cov kab mob.

Yuav ua li cas muaj ntau yam grams ntawm carbohydrates koj xav tau ntawm cov sedentary txoj kev ua neej? Cov kws kho mob pom zoo kom mus rau 4 g ib 1 kg ntawm lub cev hnyav. Tej qauv yuav tsum nqa txiv neej thiab cov poj niam. Ntau neeg nquag yuav tsum tau 5-6 g ib 1 kg ntawm lub cev hnyav, thiab mobile - 6-7 g muaj xws li cov neeg uas muaj tsawg kawg yog 3 lub sij hawm ib lub lim tiam ua kev ua si rau lub xeem pab pawg neeg.

Ncaws pob yuav tsum noj 8-10 grams ntawm carbohydrates ib 1 kg ntawm qhov ceeb thawj. Txij li thaum cov neeg zoo li muaj khaus zog kev cob qhia, tus nqi ntawm cov organic Cheebtsam hlawv sai sai. Yog hais tias koj ua raws li cov kev cai yooj yim, koj yuav ua tau ib tug ntev lub sij hawm los mus tiv thaiv koj tus kheej los ntawm ib tug xov tooj ntawm cov kab mob.

tswv yim pom zoo

Yog haum thiab noj qab nyob zoo noj cov zaub mov yuav pab tseeb. Noj mov yuav tsum tau varied. Nws yuav tsum tau tsis tsuas carbohydrates tab sis kuj cov nqaijrog, Sibhawm. Yog hais tias koj xav tau cov khoom qab zib, nws yog zoo dua mus xaiv noj qab nyob zoo cov khoom noj, xws li zib ntab, qhuav txiv hmab txiv ntoo, txiv hmab txiv ntoo. Nws yuav zoo dua confectionery.

Yuav kom tshem tawm ruaj khoom noj txom ncauj, cov ntawv qhia zaub mov yuav tsum muaj xws li txoj carbohydrates. Nutritionists kom ib hnub twg rau haus 20% yooj yooj yim thiab 80% complex Cheebtsam. Nyob rau ib qho kev npliag plab yuav tsum tsis txhob noj tej yam yooj yim carbohydrates, xws li txiv tsawb thiab txiv hmab. Vim hais tias ntawm cov khoom noj txom ncauj sai sai ib tug kev xav ntawm kev tshaib kev nqhis, kom cov neeg yuav haus ntau calorie ntau ntau.