Carbohydrates yog 'pab' thiab 'teeb meem' - yuav ua li cas ua lawv txawv?

Carbohydrates nrog cov nqaijrog thiab nqaijrog yog ib qho tseem ceeb thiab indispensable tivthaiv ntawm cov zaub mov. Cuaj kaum, tus cwj pwm ntawm lawv yog tag nrho cov sib txawv. Ib txhia neeg, tshwj xeeb yog cov thwjtim ntawm cov pluas noj yuav luag tag tshem tawm carbohydrates los ntawm koj txhua hnub khoom noj, xav tias lawv lub ntsiab qhov chaw ntawm tshaj roj rau lub plab mog thiab tsillyulita, thaum lwm tus neeg, nyob rau hauv tsis tooj, siv lub carbohydrates nyob rau hauv loj qhov ntau tsis worrying txog lawv cov luj thiab noj qab haus huv. Yog li ntawd yog dab tsi yog qhov tseeb? Nyob rau hauv thiaj li yuav to taub lo lus nug no, koj yuav tsum to taub yog vim li cas peb lub cev xav tau kev pab carbohydrates, raws li zoo raws li mus nrhiav tau tawm: "Carbohydrates" pab "thiab" teeb meem "- yuav ua li cas ua lawv txawv?" Wb tau pib ...

Kawm paub txog carbohydrates ...

Carbohydrates yog lub ntsiab lub zog tsum rau peb txhua tus. Nyob rau hauv lub cev, tag nrho cov carbohydrates raug tawg cia rau hauv qab zib - ib tug yooj yim qab zib nws tus kheej. Ntxiv piam thaj yog xa mus nyob rau txhua lub hlwb ntawm lub cev thiab cov zoo li "roj" yog hlawv kom tsim carbon dioxide, dej thiab ib qhov nqi ntawm lub zog. Ib feem ntawm lub zog tso yog siv rau txawv physiological xav tau kev pab (kev zom, ua tsis taus pa, pom, xav, thiab lwm yam), thiab ib co - mus rau lub cev ua si (tsev tu, taug kev nyob rau hauv lub tiaj ua si, ua si cov kev ua si, dancing, qoj, thiab lwm yam) . Nyob rau hauv tas li ntawd, peb nyob ntawm seb carbohydrates nrog koj xav, kev txawj ntse thiab concentration, vim hais tias paj hlwb yog heev dua lwm yam zib zog.

Nthuav! Yuav ua li cas tau tshem ntawm ib tug mob taub hau tsis muaj tshuaj? Feem ntau, mob taub hau yog vim lub plawv mob thiab lub hlwb hwj chim. Nyob rau hauv cov ntaub ntawv no, yuav muaj nuj nqis khob ntawm muaj zog qab zib tshuaj yej. Tshuaj yej muaj caffeine, uas ceev cov hlab ntsha thiab pab txoj kev cerebral ntshav txaus, thiab nkag mus rau cov ntshav qab zib ntxiv zog paj hlwb.

Nyob rau hauv raws li qhov uas ruaj khov cov ntshav qab zib theem, muaj feem xyuam rau cov kev ua tau zoo ntawm tej yam thiab tag nrho cov nruab nrog cev thiab, thiaj li, peb noj qab haus huv nrog koj. Cov cai no yog 80-120 milligrams ntawm zib rau ib 100 milliliters ntawm cov ntshav. Yog hais tias cov ntshav qab zib theem dauv rau hauv qab no ib txwm, ces nyob rau hauv lub vascular phab ntsa ntawm lub paj receptors yog tsa thiab kis rau lub paj hlwb "starving Pib ntsais koj teeb." Ces lub hlwb txiav txim siab mus coj nws los ntawm uas ploj lawm nws qabzib. Nyob rau hauv cov ntaub ntawv no, nws muaj peb xaiv ... Nws yuav pab kom txawm peem rau cov tsis muaj peev xwm ntawm zib los ntawm cov carbohydrate reserves tshwj xeeb, yog li ntawd-hu ua glycogen, uas yog nyob rau hauv cov nqaij thiab daim siab. Tab sis yog hais tias nws yog npliag, lub hlwb lub hlwb yog xa kev pab mus rog los yog cov nqaijrog, thiab coj hwj chim los ntawm lawv. Yog hais tias cov ntshav qab zib ntau ntau ntau dua li ib txwm, ces tus tshaj yog hloov dua siab tshiab rau hauv roj.

Yog li ntawd, thaum nws los txog rau carbohydrate tsawg, koj yuav tsum ua raws li cov "golden mean." Lub sij hawm yuav tsum tau rau carbohydrates yog tsis ntau tshaj li 3.5 g ib 1 kg lub cev hnyav. Noj cov piv txwv: Yog hais tias koj qhov ceeb thawj yog 70 kg, ces lub hnub koj yuav tau noj tsawg kawg yog 245 grams ntawm carbohydrates. Ncaws pob thiab cov neeg uas muaj kev koom koom nyob rau hauv lub cev ua zog, qhov no daim duab yog siab dua.

Nws yog ib qho tseem ceeb kom nco ntsoov tias dab tsi tseem ceeb tsis yog tsuas yog lub xov tooj ntawm carbohydrates, tab sis kuj lawv zoo. Qhov no coj kuv mus rau lub ntsiab lus ntawm kev "zoo" thiab "phem" carbohydrates ...

Tag nrho qhov tseeb txog cov kev piam sij ntawm "simple" carbohydrates

Tej yam yooj yim carbohydrates muaj ib tug yooj yim to taub qauv. Cov no muaj xws lub me ntsis piam thaj thiab fructose (pom nyob rau hauv txiv hmab txiv ntoo, jam thiab zib ntab) thiab galactose (ib feem ntawm cov mis nyuj). Thaum nkag mus hauv lub mob huam, nyob rau hauv ib feeb yooj yim carbohydrates mus rau hauv cov ntshav thiab ces tauj mus rau tag nrho cov hlwb ntawm lub cev. Vim li no cov khoom teejtug uas yog yooj yim suab thaj kuj raug xa mus rau raws li "ceev ceev." Thaum xub thawj siab ib muag, lub looming "yeeb yuj daim duab": yooj yim suab thaj nkag mus rau hauv lub cev, yuav luag nyob rau hauv lub blink ntawm muab nws nrog tus tsim nyog ua lub zog. Txawm li cas los, tsis yog txhua txhua thiaj li zoo ...

Tej yam yooj yim suab thaj, muaj ib tug siab glycemic Performance index, sharply tsa cov ntshav qab zib theem. Yuav kom muab tso txhua yam "nyob rau hauv nws qhov chaw", lub pancreas secretes ib tug tshwj xeeb tshuaj - insulin. Insulin muab nkag mus hauv cov ntshav qab zib mus rau lub hlwb. Raws li ib tug tshwm sim, cov neeg kawm ntawv ntawm zib twb tseem sharply txo, chemoreceptors paub txog lub paj hlwb, thiab peb, nyob rau hauv lem, pib xav tias txawm ntau tshaib plab. Txawm li cas los, qhov no teeb meem nyhuv ntawm tej yam yooj yim carbohydrates tsis xaus muaj ...

Qhov no yog hais tias lub hlwb muaj lub peev xwm coj ib tug tsawg tus nqi ntawm qabzib, thiab tus so yog hloov dua siab tshiab rau hauv roj. Qhov no muaj roj, nyob rau hauv lem, yog siv rau nws npaj lub hom phiaj: ib feem ntawm nws yog tso rau lub feem ntau tseem ceeb qhov chaw ntawm peb daim duab (nyob rau hauv tus ncej, plab mog); lwm yam - envelops lub hauv nruab nrog cev (thiaj hu ua visceral roj); txoj kev ib feem peb zoo thiab ib tug "phem" cholesterol, uas zoo nyob raws cov phab ntsa hauv cov hlab ntsha, thaiv cov hlab cov nqe vaj lug kub thiab yog li cuam tshuam rau cov hlab ntsha thiab ua ntshav siab.

Nws yog ib qho tseem ceeb kom nco ntsoov tias ntau tau ntawm ceev ceev suab thaj yuav ua tau kom ib lub xeev ntawm quav rau tus tom kawg. Qhov no yog vim lub fact tias insulin artificially nkoos zus tau tej cov serotonin - lub "hormone ntawm Library thiab kev xyiv fab." Tej zaum txhua txhua tau qhov no zoo ntawm ib qhov teeb meem nyob qhov twg ib tug txiav txim zoo ntawm kev ntshai, excitement zoo li "txeeb" mog muav.

Yog li, thaum lub saum toj no yeej yog pheej rov qab ua rau ib ntev lub sij hawm, muaj cov ntxim yuav zoo siv ntawm cov nram qab no cov kab mob:

• 2tipa ntshav qab zib (lub cev lub hlwb tsis tau lawv lub rhiab heev rau insulin, raws li zoo raws li lub peev xwm los nqus zib, uas ua nyob rau hauv cov ntshav yuav "qab zib");
• atherosclerosis (tsim ntawm roj uas txhaws taus plaques ntawm cov phab ntsa hauv cov hlab ntsha);
• tawg (ntshav siab);
• kab mob plawv (stroke, plawv nres thiab lwm yam);
• cancer (mob cancer hlwb tseem pub qab zib);
• mob caj dab;
• lub rov tshwm sim ntawm nyhav dhau heev lawm;
• caries.

Yog li, nws yuav ntshiab yuav ua li cas muaj teeb meem ntau tau ntawm "ceev" yooj yim carbohydrates. Lawv pom tau hais tias yuav tej rau tib neeg lub cev. Yuav ua li cas yog muaj "teeb meem" carbohydrates?

Qhov chaw yooj yim (teeb meem) Carbohydrate:

• qab zib;
• cov khoom qab zib (khoom qab zib, ncuav pastries, ncuav, ncuav qab zib, ncuav pastries, ncuav);
• dawb mov;
• khob cij dawb;
• pob kws plaub ya ri;
• semolina;
• nplej zom los ntawm hmoov;
• cereal thiab instant mij;
• zib mu;
• txiv hmab txiv ntoo kua, cov dej;
• qab zib txiv hmab txiv ntoo, thiab zaub.

Qhov saum toj no cov zaub mov yuav tsum tau noj nyob rau hauv yam tsawg kawg nkaus ntau. Yog hais tias koj xav kom koj noj qab haus huv los yog mus rau tshem tawm nyhav ntxiv, ces qhov zoo tshaj plaws yuav tsum tau kom muaj xws li nyob rau hauv koj txhua hnub khoom noj ntawm txiv hmab txiv ntoo thiab zaub muaj ib tug uas tsis muaj glycemic Performance index.

Zoo, peb tau ntsib nrog cov "phem" yooj yim (fast) carbohydrates. Thiab hais tias kuj siv mus rau lub "pab" carbohydrates?

Complex carbohydrates - qhov zoo rau lub cev?

Muaj kuj nyob rau hauv ib tug par nrog zoo tib yam complex carbohydrates. Cov carbohydrates muaj ib tug ntau cov qauv thiab, yog li ntawd, yog tawg cia rau hauv qab zib thiab tso tawm rau hauv cov hlab ntsha maj mam. Vim li no cov zoo tshwm sim ib tug ntse sawv nyob rau hauv cov ntshav qab zib thiab kev tso tawm ntawm loj nyiaj ntawm cov insulin. Lub hlwb ntawm lub cev tau txais cov mov ntawm zib uas lawv xav tau, thiab peb xav tias satiated rau ib ntev lub sij hawm. Dhau li ntawd, nws tsis noog tshaj piam thaj, uas yog hloov dua siab tshiab rau hauv lub cev muaj roj.

Complex carbohydrates yog digestible (cov hmoov txhuv nplej) thiab indigestible (zaub fiber). Qhov chaw ntawm complex carbohydrates, xws li kev noj haus fiber yog:

• bran;
• khob cij los hmoov nplej;
• nplej zom los ntawm durum nplej;
• cereals (oats, barley, buckwheat, nplej xim av , thiab lwm yam);
• legumes (taum mog, taum, lentils);
• zaub (tshwj xeeb tshaj yog nplua nuj nyob rau hauv kev noj haus fibers zaub paj, dawb qhwv, zaub pob qe, carrots, beets, zaub txhwb qaib, zaub xas lav, radishes);
• txiv hmab txiv ntoo (apples, pears, citrus txiv hmab txiv ntoo thiab al.), berries;
• qos yaj ywm.

Raws li ib tug txoj cai, txoj carbohydrates muaj ib tug uas tsis muaj glycemic Performance index. Cov khoom uas zoo siv rau poob phaus. Peb yuav nyiam hais txog cov qos yaj ywm: nyob rau hauv nws cov qauv, nws yog ib tug complex carbohydrate, tab sis nws yog ib lub glycemic Performance index ntawm ib tug heev (70). Nyob rau hauv tas li ntawd mus rau lub qos yaj ywm muaj suab thaj ntau npaum li cas nyob rau hauv tej yam yooj yim "phem" carbohydrates: 100 grams ntawm zom 4 tbsp. diav ntawm qab zib. Yog li ntawd, cov khoom no yog zoo dua tsis ua phem rau. Preference yuav tsum tau muab rau cereals, bran, legumes, cov zaub thiab txiv hmab txiv ntoo. Cov khoom muaj vitamins, minerals thiab kev noj haus fiber. Lub luag hauj lwm ntawm kev noj haus fiber (cellulose, pectin) yog heev loj heev rau peb lub cev. lawv yog:

• txhim kho kom (zog) cov hnyuv, tiv thaiv cem quav;
• pab txhawb lub tus khiav ntawm tus mob huam, cheb tawm ntawm nws tag nrho cov ruaj "junk" ( "phem" cholesterol, tshaj piam thaj, co toxins);
• Lawv yog cov khoom noj khoom haus rau lub kab lig ntawm lub plab hnyuv microflora.

Yog li, txoj kev los yog "qeeb" carbohydrates yog suav hais tias "pab" rau tib neeg lub cev.

Yog li ntawd, ntawm no peb tau teb rau lo lus nug: "Carbohydrates" pab "thiab" teeb meem "- yuav ua li cas ua lawv txawv?". Yuav kom saib lub ntsab lug: yooj yim ( "phem") carbohydrates yuav tsum tau nyoog, tab sis nyob rau hauv lub complex ( "pab") carbohydrates yuav tsum tau them rau kev mloog kom thiab nco ntsoov nkag mus rau lawv mus rau hauv koj txhua hnub khoom noj. Kuv xav tias koj noj qab haus huv thiab muaj txoj sia ntev!