'Carbs' Tsis Yog 'Khoom Noj'
Raws li lub sij hawm tau ploj mus, muaj qee qhov kev hloov nyob rau hauv txoj kev uas cov neeg sau khoom noj thiab khoom noj khoom haus siv lo lus "carbohydrates" (los yog "carbs"), thiab nws zoo li yuav ua rau ntau dua thiab tsis meej pem dua. Kuv vam tias qhov keeb kwm me me no ua rau muaj qhov tseeb.
Carbohydrates yog ib qho ntawm peb lub macronutrients (nrog rau cov nqaijrog thiab cov rog) uas ua rau peb cov khoom noj. Lawv yog cov feem xyuam txog cov kabmob molecules rau ntau yam kev sib txuas.
Lo lus carbohydrate los ntawm cov pa roj carbon, hydrogen, thiab oxygen atoms uas ua rau lawv, xws li cov qauv ntawm cov kabmob piam thaj. Li txog 10-15 xyoo dhau los, uas yog hais txog nws.
Txij li ntawd lub sij hawm, muaj kev hloov maj mam, ua ntej ntawm kev hu rau qee cov khoom noj khoom haus "carbohydrates." Nws pib tawm dawb txaus - qos yaj ywm, mov, thiab qhob cij "carbs" vim lawv tau ua li ntawm feem ntau ntawm starchy carbohydrates. Tom ntej no, muaj "zoo carbs" thiab "carbs phem," txawm hais tias lub ntsiab lus ntawm cov varied nyob ntawm seb leej twg yog piav txog lawv. Tsis ntev los no, txhua yam khoom noj uas muaj carbohydrate txhua lub sij hawm qee zaum hu ua "carbohydrate," txawm tias nws tsis muaj ntau dua usable carbohydrate ( spinach yog tam sim no thaj "carb" los ntawm qhov kev txhais). Tab sis cov khoom noj uas muaj suab thaj, xws li dej haus thiab khoom qab zib, feem ntau tsis TSIS hu ua carbs.
Ib yam nkaus, lo lus "yooj yim carbohydrate" (uas siv los ua "piam thaj", thiab tseem yog, hauv cov phau ntawv qhia zaub mov) tau txhais ua lub ntsiab lus xws li " refined carbohydrate ," los yog cov khoom noj uas muaj lawv.
Qhov no yuav yog ib lub suab thaj los yog ib qho hmoov txhuv nplej siab - Kuv tau pom cov mov dawb dawb hu ua lub carbohydrate yooj yim. Kev siv cov khoom noj khoom haus ua tau zoo tshaj plaws (carbohydrate) (uas siv los ua "hmoov txhuv nplej siab" lossis "fiber", thiab tseem yog, raws li cov ntawv qhia zaub mov) tam sim no feem ntau yog siv los txhais cov khoom noj uas muaj carbohydrate, txawm tias lawv tsis muaj hmoov txhuv nplej ).
Koj puas totaub tsis tau?
Qhov teeb meem no tau coj mus rau cov lus sau hauv xov xwm xws li "carbohydrates yog ib qhov zoo ntawm cov vitamins thiab minerals." Qhov no cia li ua rau kuv ntsaj - nws yog dab tsi kws sau ntawv Michael Pollan hais tias "kev noj haus" thaum nws qhov phem tshaj plaws.
Kuv tshaj tawm tias nws yuav pab tau ntau dua li xav txog cov zaub mov tiag tiag. Zaub mov muaj cov vitamins, thiab zaub mov muaj carbohydrates, tab sis carbohydrates tsis muaj vitamins. Yog tsis muaj chav nyob rau hauv ib qho khoom siv ntawm carbohydrate rau ib vitamin.
Yam Uas Koj Yuav Tsum Paub
- Qee yam zaub mov muaj siab hauv carbohydrate - cov zaub mov qab zib, hmoov txhuv nplej siab, txiv hmab txiv ntoo qhuav, thiab lwm yam.
- Qee yam zaub mov muaj tsawg hauv cov carbohydrate - cov khoom noj protein , cov zaub tsis zoo , zaub paj , roj, thiab lwm yam.
- By thiab loj, cov khoom noj cog uas muaj cov carbohydrate feem ntau muaj cov qis tshaj cov vitamins thiab minerals. Txawm tias cov tshuaj phytonutrients tseem ceeb yuav tsum ntau dua concentrated hauv cov zaub thiab cov txiv hmab txiv ntoo uas muaj nqi tsawg carbohydrate. Obviously, muaj kev zam rau qhov no, tab sis nws yog qhov txaus siab kom paub tias cov khoom noj uas tsis tshua muaj carb yog feem ntau siab heev hauv cov as-ham.
- Yog xav tau cov khoom noj khoom haus tsawg tshaj plaws rau qhov tsawg carbohydrate, sim ua phau ntawv qhia no , thiab / los yog kuv qhov Low-Carb Food Pyramid.
Thaum koj pom cov lus qhia txog zaub mov noj txog carbohydrates, txheeb xyuas seb lawv puas yog tham txog cov khoom noj los yog qhov tseeb carbohydrate.
Noj tag nrho cov zaub mov uas tsis tshua muaj hauv starch thiab qab zib. Tus so feem ntau yog cov ntsiab lus tsis tseem ceeb.