Cov khoom noj uas nplua nuj nyob rau hauv roj: Rooj

Nws yog lub sij hawm mus xaus lub tswvyim hais ua dabneeg ntawm cov khoom nrog cov uas tsis muaj roj cov ntsiab lus, kev siv ntawm cov uas nyob rau hauv lub chav kawm ntawm kev noj haus mas suav hais tias ib tug txoj kev uas yuav poob phaus, tiv thaiv kom txhob mob plawv thiab lwm yam kab mob. Lub fact tias cov "pitfall" yog feem ntau muab zais nyob rau hauv lo lus "roj-dawb khoom," nyob rau hauv uas qhov tsw thiab kev ntxhib los mos yog compensated rau los ntawm kev ua tus nqi ntawm cov ntsev, piam thaj thiab ua kom zoo zoo nplej. Cov "zoo tshaj" cov miv nyuas - lub ntiaj teb no tau ntawm tsawg-roj khoom tau coj xwb rau ib qho kev nce rau hauv lub nruab nrab ceeb thawj ntawm ib tug neeg.

Tsawg-calorie khoom noj khoom haus - yog nws zoo los yog phem?

Yog vim li cas yuav tsum tau koj muab up cov khoom tsawg heev lub cev muaj roj feem pua? Muaj coob tus neeg tau ntev khaws cia cov khoom noj no vim hais tias lawv xav hais tias tsis muaj roj tais diav yog cov mov thiab tag nrho cov kev txwv. Qhov tseeb yog tias muaj roj slows kev zom, ntau cov pluas noj, ua noj tsis muaj roj zaub mov ua rau ib tug neeg mus tua kev tshaib kev nqhis tag nrho cov hnub.

Kev noj haus roj plays ib tug tseem ceeb heev luag hauj lwm nyob rau hauv cov kev pauv - txhua txhua gram ntawm nws muaj 9 calories. Qhov no calorie salutary nyob rau hauv tus neeg mob qhov twg cov zaub mov yog scarce, nws yog ib qho tseem ceeb heev rau cov neeg uas tsis muaj peev xwm mus nqus loj nyiaj ntawm cov khoom noj khoom haus.

Yuav ua li cas yog muaj roj?

Sibhawm - qhov no yog peb lub zog cia. Lub cev yuav cia tsuas yog ib lub me me ntawm qab zib raws li glycogen rau lub zog, li ntawd, nws yog ib qho tseem ceeb hauv lub xub ntiag ntawm adipose cov ntaub so ntswg muaj peev xwm ua nws unlimited kom muaj nuj nqis. Lub hauv paus pib ntawm txoj kev no yog rooted nyob rau hauv lub deb yav tag los, thaum cov zaub mov yog scarce, li ntawd, nws cov siv ib tug ntau ntawm lub zog. Niaj hnub no, qhov teeb meem no tsis muaj nyob, tab sis peb tseem haus cov zaub mov nplua nuj nyob rau hauv cov roj, indiscriminately thiab nyob rau hauv loj naj npawb. Sau, ua tsaug rau lawv lub zog yog siv tam sim no tsuas yog thaum pw tsaug zog thiab thaum lub sij hawm lub cev ua si.

Hauv qab no yog cov feem ntau nrov zaub mov nplua nuj nyob rau hauv cov roj (daim ntawv muaj xws roj ib 100 g):

1. Xibtes roj - 93,7 g
2. Desiccated txiv maj phaub - 57,2 g
3. Butter - 51,4 g
4. Nqaij nyuj - 52,3 g
5. Qhob noom xim kasfes - 32,4 g
6. Sardines nyob rau hauv cov roj - yog 29,9
7. Hard cheese - 24,6 g

Lub hom fatty acids thiab vim li cas lawv yuav tsum tau

Muaj ob hom ntawm fatty acids: alpha-linolenic thiab linoleic. Fatty acids - ib qho tseem ceeb Cheebtsam ntawm cell week, lawv hloov dua siab tshiab rau tshuaj lwm yam uas uas muaj feem xyuam rau lub txhaws ntawm cov ntshav, o ntawm cov hlab ntsha, thiab lwm yam Qhov uas tsis muaj lawv nyob rau hauv cov me nyuam yog yus muaj los ntawm qeeb txoj kev loj hlob, tsis tiv thaiv kab mob muaj nuj nqi, tawm pob ... Tej zaum qhov no ua rau yus muaj teeb meem nrog lub zeem muag thiab paj teeb meem.

Rau cov kev loj hlob thiab yuav tsum tau proteins. Yog tsis muaj lawv, lub cev yuav tsis zoo tiv thaiv lub cev los ntawm cov kab mob thiab cov kab mob. Yog li ntawd, nws yog ib qho tseem ceeb rau noj zaub mov nplua nuj nyob rau hauv cov rog thiab cov proteins.

Puas roj nyeem kab mob plawv?

Ntau tau ntawm feem ntau nyeem fatty acids yog fraught nrog ib qho kev nce nyob rau hauv cov theem ntawm LDL (tsawg ceev lipoprotein), li no ua lub cholesterol cov ntsiab lus thiab thiaj li rhiab heev rau insulin. Rich cov zaub mov nyob rau hauv protein, rog, carbohydrates thiaj li txoj kev pheej hmoo ntawm coronary mob plawv, mob stroke, kub siab, ntshav qab zib thiab rog. Nplua nuj nyob hauv fiber tiv thaiv cov nyuv mob cancer, lawv yog tsim nyog rau kev tiv thaiv ntawm cov hemorrhoids. Tsis tas li ntawd, lub fibers yog zaub mov rau dab tsi (noj qab nyob zoo) cov kab mob uas muaj nyob rau hauv cov hnyuv thiab muab saturation cov as-ham. Lub fibers muaj nyob rau hauv taum, whole grains thiab taum.

Protein-nplua nuj zaub mov, cov rog, carbohydrates tsim nyog rau ib txwm tau hauj lwm nyob rau hauv haum loj qhov ntau. Nutritionists kom txawj noj nqos tau cov roj nyeem fatty acids mus txog rau 10% ntawm tag nrho cov caloric cov ntsiab lus (18 grams rau cov neeg nyob rau hauv hnub absorbs 1600 kcal). Makrorasprostraneniya pub ntau yam rau carbohydrates yog 45-65%. Piv txwv li, yog tias koj noj 1600 calories tauj ib hnub, ib tug tsim nyog carbohydrate tsawg yog hom twg los ntawm 180 grams rau 260.

Tsis txhob "phem rog"

Pom yuav ua li cas pizza nrog soob ntses, cheese thiab nqaij hardens tom qab txias? Hardness yog ib tug hint ntawm cov khoom xyaw siab nyob rau hauv uas cov rog uas tawv txawm nyob rau hauv chav tsev kub. Mis nyuj muaj roj thiab tauj roj (txiv maj phaub, xibtes), uas yog ib feem ntawm yuav luag txhua txhua ice cream, kuj lom zem ntau muaj roj nyeem rog. Cov feem nrov khoom cov tub ntxhais hluas, uas yog yeej los ntawm cov roj nyeem pizza thiab kis, thaum lub hau nqaij yog ib qhov chaw ntawm cov protein.

Raws li carbohydrates, cov nqaijrog yog ib qho tseem ceeb macronutrients. Ntxuav dawb cov hniav - yog ib tug hais txog hais tias ib tug neeg kov khoom noj nplua nuj nyob rau hauv cov rog thiab cov proteins. Protein muab lub synthesis ntawm collagen, uas yog ib qho tseem ceeb rau cov qauv ntawm cov pob txha, hniav thiab daim tawv nqaij.

Cov kev hloov ntawm kev nyeem cov rog rau unsaturated. Puas muaj tej kev pab kho mob?

Qhov kom zoo dua ntawm kev txo qhov tsawg ntawm cov nyeem rog yog nyob ntawm ntau yam, nyob rau hauv Vol. H. Thiab rau cov neeg cov khoom noj uas koj hloov lawv. Hloov nyob rau hauv defatted pretzels thiab chewy candies yuav zoo li thaum, tab sis chiv yog tsis ncaj ncees lawm lub tswv yim, txij thaum ib tug noj zaub mov nyob rau hauv heev kom zoo zoo carbohydrates yuav ua rau kom triglyceride ntau ntau thiab txo HDL (kev kub ceev liproteinov), muaj roj ntau ntau, uas yog ib tug yuavtsum tau kawm uantej kab mob plawv.

Qhov zoo tshaj plaws lub tswv yim yog los hloov cov khoom noj nplua nuj nyob rau hauv tsis zoo nyeem cov rog hauv cov khoom noj nyob rau hauv nplua nuj rog pab tau. Sandwich nrog nqaij npuas kib yuav coj ntau cov kev pab cuam rau lub cev dua ib tug hlais cov pizza, thiab cov kev hloov ntawm ib daim ntawm cheese los yog nqaij npuas kib avocado yog lwm cov neeg ntse kauj ruam mus rau ib tug noj qab nyob zoo cov khoom noj. Yog hais tias koj noj ib tug ntau npaum li cas ntawm calorie ntau ntau ib hnub twg, koj yuav mus nrog cov kev siv ntawm tag nrho cov mis nyuj rau hauv ib yam khoom nrog ib tug txo roj cov ntsiab lus.

Noo rog muaj nyob lawm nyob rau hauv ntau yam zaub mov. Feem ntau ntawm lawv yog nyob mas nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm. Noj ib tug saib zaub mov nplua nuj nyob rau hauv cov roj (ib daim ntawv teev yog muab hauv qab no). Lawv yog:

- fatty nyuj;

- yaj;

- nqaij npuas;

- qaib daim tawv nqaij;

- nyuj tallow;

- lard thiab qab zib,

- butter;

- cheese thiab lwm yam khoom noj siv mis ua los ntawm tag nrho cov mis nyuj.

Txhim kho lub noj qab haus huv ntawm cov teeb meem rog nyob rau hauv lub tsis yooj yim sua

Manufacturers ntawm cov khoom, nyob rau hauv tas li ntawd mus nyeem, siv trans rog, uas yog cov hydrogenation txheej txheem thiab yog feem ntau yog siv los ua rau kom lub txee lub neej ntawm cov zaub mov tiav, xws li crackers, tej daim los yog ncuav qab zib.

Pom zoo kom tsawg ntawm - tsis ntau tshaj li 1% ntawm tag nrho cov calorie ntau ntau (tsawg tshaj li 2 grams Yog hais tias koj haus 1,600 calorie ntau ntau ib hnub twg). Yog hais tias koj tau them nyiaj mloog mus rau dab tsi khoom noj uas nplua nuj nyob rau hauv roj, nws tseem tau mus qhia ib co kua nplaum ntawm trans rog los ntawm kev nyeem daim ntawv teev cov khoom xyaw rau hauv cov ntawv ntawm cov khoom: cov tshuaj yog disguised nyob rau hauv lub npe "tawv roj" los yog "ua hydrogenated."

Qab thiab noj cov khoom noj uas muaj tsim nyog macronutrients

Noj cov khoom noj nplua nuj nyob rau hauv cov rog thiab carbohydrates, xws li mis nyuj, txiv hmab txiv ntoo thiab zaub. Carbohydrates yog ib tug loj qhov chaw ntawm lub zog nyob rau hauv lub cev, muab rau roj hlwb xws li lub hlwb lub hlwb. Tej yam yooj yim thiab complex carbohydrates muaj 4 calorie ntau ntau ib tug kab. 45-65% ntawm tag nrho cov calorie ntau ntau yuav tsum carbohydrates, thaum 20-35% - roj. Yuav luag tag nrho cov khoom, tshwj tsis yog rau qe, nqaij thiab ib co nqaij ntses nyoo nplua nuj nyob rau hauv carbohydrates. Zaub, tshwj xeeb tshaj yog qos yaj ywm, pob kws, qab zib qos yaj ywm, taum mog, muaj ib tug loj tus naj npawb ntawm zoo ntawm nplawv carbohydrates thiab fibers. Tag nrho cov cog khoom noj, xws li txiv hmab txiv ntoo, zaub, taum, legumes thiab neeg rau, muaj lub siab cov ntsiab lus ntawm fiber, uas pab txoj kev plob tsis so tswj.

Raws li twb tau hais, lub unsaturated fatty acids txhim kho cov ntshav roj ntau ntau, thiab insulin rhiab heev thaum lawv hloov noo thiab trans rog. Muaj ob chav kawm ntawm unsaturated fatty acids: monounsaturated thiab polyunsaturated cov rog. Monounsaturated pom nyob rau hauv avocados, ceev, noob, tau cov txiv ntseej, txiv laum huab xeeb, txiv roj roj.

Tsis ntev los no, lub polyunsaturated fatty acid omega-3 yam muaj nyob rau hauv lub tsom teeb vim hais tias ntawm lawv cov luag hauj lwm nyob rau hauv cov kev tiv thaiv ntawm cov hlab plawv tus kab mob. Lawv muaj peev xwm yuav nrhiav tau nyob rau hauv walnuts, flaxseed, taum paj, taum pauv, oilseed rape. Nyob rau hauv tas li ntawd, ob tug lwm hom ntawm fatty acids (eicosapentaenoic (EPA) thiab dokozogeksaenovaya (DHA)) yog ib qho tseem ceeb xwb tsis rau tus siab, tab sis kuj rau lub nrig txog kev pom acuity rau kom zoo lub hlwb txoj kev loj hlob nyob rau hauv lub fetus thaum lub sij hawm cev xeeb tub; lawv pab ib qho tseem ceeb muaj nuj nqi rau npleem kev txawj ntse poob nyob rau hauv cov neeg laus; txo cov tsos mob ntawm kev mob caj dab, ulcerative mob plab, thiab lwm tus neeg. inflammatory kab mob. Cov acids muaj xws li hom ntses xws li tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 - ib tug thib ob hom polyunsaturated rog. Khoom noj khoom haus nplua nuj nyob rau hauv cov rog xws li omega-6: sunflower noob, Brazil ceev, pecans thiab ntoo thuv ceev. Ib txhia ua noj ua haus roj kuj qhov chaw ntawm omega-6 yog pob kws, paj noob hlis, thiab noob hnav roj.

Khoom noj khoom haus nplua nuj nyob rau hauv cov roj: Rooj

Muaj yog ib tug qauv raws li uas, nws tseem tau mus xam pom zoo siv tus nqi ntawm cov roj:

Tag nrho cov roj (g) = tag nrho cov xov tooj ntawm cov calories x 30% = naj npawb ntawm "roj" calories ib hnub twg / 9.

Piv txwv li:

2000 calories x 0,3 = 600/9 = 67 g rog.

Nco ntsoov hais tias muaj ib tug txhua txhua hnub tus nqi ntawm 20-35% ntawm tag nrho cov hnub calorie ntau ntau.

Tsis txhob ntshai mus noj cov khoom noj nplua nuj nyob rau hauv roj, tab sis xaiv lawv ntse ntsuav, ua kom paub tseeb hais tias lawv tsis pub tshaj koj caloric xav tau kev pab. Haum khoom noj uas muaj monounsaturated thiab polyunsaturated cov rog, thaum limiting noo thiab trans rog.