Qee lub carbs yuav tsum raug zam thaum lwm tus tuaj yeem hloov
Carbohydrates yog ib feem ntawm cov khoom noj khoom haus uas muaj zog los ntawm cov calorie ntau ntau rau lub cev. Nrog rau cov nqaijrog thiab cov rog, carbohydrates yog ib qho ntawm peb lub macronutrients uas koj lub cev siv los mus ciaj sia. Feem ntau cov khoom noj thiab dej haus muaj qee qhov ntawm cov tshuaj no nyob rau hauv ntau hom tshuaj.
Piv txwv ntawm cov khoom noj uas muaj carbohydrates feem ntau muaj xws li nplej, txiv hmab txiv ntoo, txiv ntseej, pasta, qhob cij, thiab ncuav pastries.
Muaj ntau hom carbohydrates, muaj qee leej pom nyob rau hauv cov khoom noj, thiab muaj cov tsawg-thiab muaj cov kab mob siab zoo carbohydrates.
Tsawg-carb cov pluas noj tau ua nrov thiab tau muab carbs me ntsis ntawm lub koob npe tsis zoo. Txawm li cas los xij, nws tseem ceeb heev kom nkag siab tias tsis yog txhua lub carbs tsis zoo, koj tsuas yuav tsum kawm kom paub meej tias yuav ua li cas thiaj li muab txoj hauv kev noj qab haus huv.
Hom Carbohydrates
Nws muaj peb hom kab hom carbohydrates uas pom muaj nyob rau hauv cov zaub mov, nrog rau qeb plaub uas yuav pab tau thiab.
- Qab Zib: Kuj hu ua "yooj yim carbohydrates," cov no yog cov khoom xyaw yooj yim xws li qabzib, fructose (txiv hmab txiv ntoo), thiab galactose, uas yog hu ua monosaccharides. Thaum ob qho ntawm cov qauv no ua ke, lawv hu ua disaccharides. Piv txwv ntawm cov no muaj xws li sucrose (cov lus qab zib), uas yog ua los ntawm cov piam thaj thiab fructose, thiab lactose (cawv qab zib), uas yog qabzib thiab galactose koom ua ke.
- Kev Nyuaj Tshaj: Nchaus ntses (polysaccharides) yog "complex carbohydrates." Lawv yog cov uas muaj ntev chains ntawm qabzib. Koj lub cev ua rau tsaus muag-ua qaj dua lwm tus - ua piam thaj kom tsim tau lub zog. Ib qho hmoov nplej siab tshwj xeeb, hu ua cov hmoov txhuv nplej siab, tshwj xeeb yog qhov tseem ceeb rau kev poob phaus thiab txoj hnyuv laus.
- Fiber: Fiber ntau yog carbohydrate nyob hauv cellulose cov zaub mov raws li cov nplej, txiv hmab txiv ntoo, zaub, txiv ntseej, thiab legumes. Nws tsis tuaj yeem tawg cia rau kev siv hluav taws xob hauv lub cev thiab muaj ob lub cev thiab cov kua phev tsis sib tov.
- Oligosaccharides: Qib plaub ntawm carbohydrates ntog ntawm suab thaj thiab starches. Oligosaccharides yog ib qho ua ke ntawm cov kua txiv hmab txiv ntoo yooj yim uas muaj teeb meem zoo hauv peb cov pob thiab peb pom tias yog cov mob prebiotics.
High- thiab Low-Quality Carbohydrates
Carbohydrates tshwm sim hauv ntau cov nroj tsuag thiab cov khoom noj no tseem muaj ntau hom kev pab cuam uas pab txhawb rau koj txoj kev noj qab haus huv. Cov no yog suav tias yog cov khoom zoo thiab muaj cov txiv hmab txiv ntoo, zaub, whole grains, thiab legumes.
Cov khoom noj uas tsis tshua muaj siab zoo, ntawm qhov tod tes, feem ntau pom muaj nyob hauv cov zaub mov ua tiav. Cov no feem ntau muaj xws li ntxiv qab zib, rog, sodium, thiab preservatives los txhim kho saj los yog txee lub neej. Txawm tias tej zaum lawv yuav muaj zog ntxiv nrog cov vitamins thiab minerals, cov zaub mov feem ntau tsis muaj cov khoom noj muaj nyob hauv cov khoom noj tag nrho. Cov zaub mov zoo li cov qhob cij dawb, dej cawv txiv hmab txiv ntoo thiab cereal, cov khoom ci, thiab cov khoom noj qoob loo ua rau hauv pawg no.
Raws li Harvard Cov Tsev Kawm Ntawv Kho Mob, nws yog qhov zoo tshaj ntawm cov carbohydrates koj ingest uas contributes rau kev noj haus zoo, tsis yog qhov txo ntawm carbs.
Piv txwv li, cov carbs uas qis qis zoo dua tuaj yeem txeeb, feem ntau ua rau cov ntshav qab zib tsis zoo thiab tsuas yog ib qho kev txhawj xeeb ntawm ib ntus nkaus xwb. Cov fiber ntau thiab cov as-ham uas pom muaj nyob rau hauv tag nrho cov zaub mov yuav tuaj yeem kho cov qe ntshav qab zib ntawm starches thiab suab thaj, tiv thaiv kom hnyav spikes thiab saturating lub qab los noj mov.
Los txhim kho cov khoom noj khoom haus zoo tshaj hauv koj cov khoom noj, koj tuaj yeem xaiv ntau ntau cov nplej thiab txo cov khoom noj uas muaj suab thaj ntxiv. Ua noj ua haus los ntawm khawb hauv tsev thiab noj cov khoom noj tag nrho, es tsis ua haujlwm, yuav pab tau zoo.
Cov lus pom zoo txhua hnub
Koj lub hnub nyoog, poj niam txiv neej, qhov siab, thiab qhov hnyav npaum li cas rau txhua hnub ntawm cov lus qhia txog calories thiab carbs koj yuav tsum noj txhua hnub.
Koj lub cev qoj ua si kuj tseem yuav los ua ib txoj haujlwm loj. Koj lub cev muaj zog ntau dua, koj lub cev muaj zog ntau dua, yog li cov calorie ntau ntau koj xav tau.
Feem ntau, USDA Txoj Cai Tswj Kev Noj Haus rau cov neeg Amelikas pom zoo tias cov txiv neej nyob nruab nrab ntawm 26 thiab 45 nrog rau qib theem kev noj haus tau noj 2,600 calories txhua hnub. Cov poj niam nyob rau tib lub hnub nyoog thiab pawg kev ua si yuav tsum noj 2,000 calories.
Nws ntxiv pom zoo tias 45 txog 65 feem pua ntawm cov calorie ntau ntau los ntawm carbohydrate. Rau 2,000 calorie kev noj haus, uas yuav muaj li 900 txog 1300 calories los ntawm carbs, los yog 225 mus rau 325 grams carbohydrate.
Lwm qhov chaw ntawm lub zog
Thawj kev siv cov carbohydrates nyob hauv lub cev yog lub zog, tab sis carbohydrates tsis yog kev noj haus xwb los ntawm lub zog. Cov rog tsis tuaj yeem muab cov zog xwb, lawv yog cov tseem ceeb tshaj plaws hauv lub khw muag khoom noj. Raws li lub Koom Haum Qhia Txog Kev Siv Cov Kev Noj Haus, koj tuaj yeem ua neej nyob yam tsis tau noj cov zaub mov yog tias koj noj cov roj ntsha thiab roj tsawg:
"Qhov txo qis ntawm kev noj haus carbohydrate tau tshaj lub neej qeeb yog xoom, yog tias cov roj thiab cov roj tsawg txaus."
Koj lub cev tuaj yeem ua rau cov ntshav qab zib uas yuav tsum muaj sia nyob (Lub Tsev Lis Haujlwm Saib Xyuas Kev Noj Qab Haus Huv) qhov no yog kwv yees li 22 mus rau 28 gram ib hnub twg) nyob hauv tus txheej txheem hu ua gluconeogenesis . Nws yog ib qho sib sim ntawm cov kua qab zib, feem ntau los ntawm cov nqaijrog.
Low-Carb Diets
Ntau cov carbohydrates tsawg pom zoo kom tshem cov txheej txheem ntawm cov carbohydrates. Ib co kev noj haus, zoo li Atkins khoom noj thiab South Beach kev noj haus, muab cov specially formulated protein tuav uas tsis tshua muaj-carb. Thaum lwm cov khoom noj uas tsis tshua muaj-carb, xws li Paleo cov khoom noj thiab kev noj mov hauv ketogenic, pom zoo kom tshem tawm cov zaub ua haujlwm xws li qhob cij thiab mis nyuj thiab cov txiv hmab txiv ntoo.
Yog tias koj suav cov carbs, nco ntsoov nyeem cov ntawv noj haus ntawm cov khoom noj uas koj noj. Lub carb suav ntawm cov khoom noj muaj peev xwm ua tau los ntawm hom tshuaj rau hom tshuaj, tshwj xeeb tshaj yog thaum nws tuaj yeem ua rau cov kua nplaum tsis txaus siab ntawm cov zaub mov.
Ua ntej koj tua tag nrho cov carbohydrates los ntawm koj cov khoom noj, nws yog qhov tseem ceeb kom nco ntsoov tias cov khoom noj uas muaj carbohydrates kuj muaj lwm qhov tseem ceeb ntawm cov as-ham. Yog tias koj ua zoo rau cov zaub mov qis dua los yog ua raws li lawv qhov kev poob qis los yog lwm yam kev noj qab haus huv, koj tuaj yeem swap zaub mov muaj zaub thiab txiv hmab txiv ntoo uas muaj cov vitamins, minerals, fiber, thiab phytonutrients .
Lo Lus Ntawm
Muaj qee cov xim rau cov khoom noj uas koj noj, nws muaj peev xwm noj zaub mov zoo dua nrog cov carbohydrates tsawg dua cov zaub mov thiab cov hmoov txhuv nplej siab ntau dhau los ntawm cov neeg niaj hnub no. Qee qhov kev hloov pauv yooj yim mus tau ntev, ua rau poob phaus, thiab ua kom koj txoj kev noj qab haus huv tag nrho.
> Qhov chaw:
> Lub Tsev Kawm Txog Kev Noj Qab Haus Huv ntawm National Academies, Food and Nutrition Board. Kev Noj Haus Txuas Siv Rau Cov Zog, Carbohydrate, Fibre, Rog, Fatty Acids, Cholesterol, Protein, thiab Amino Acids. National Academies Xovxwm. 2005.
> Harvard Men's Health Watch. Carbohydrates nyob rau hauv Koj Kev Noj Haus: Nws yog Qhov Zoo Tias Tsum. Harvard Health Publishing. 2014.
> Teb Chaws Asmeskas Tuam Tsev Ua Haujlwm. 2015-2020 Cov Kev Cai Noj Haus rau Cov Neeg Mis Kas. Teb Chaws Asmeskas Tuam Tsev Txhawb Kev Noj Qab Haus Huv thiab Kev Pab Tib Neeg 2015.