Carbohydrates yuav ua rau me ntsis ruam, qee cov neeg sib tham txog txoj kev ua zaub ua "zoo carbs" thiab cov carbs yooj yooj yim thiab feem ntau yog xa mus rau lawv li kev yooj yim carbohydrates li 'carbs phem.' Tab sis kuv tsis xav tias nws yog qhov tseeb hais tag nrho cov carbs yooj yim phem, ib txhia yog qhov zoo. Cia kuv piav me ntsis txog cov biochemistry uas yooj yim carbohydrates.
Cov Kab Yeeb Yam Yooj Yim?
Raws li cov qauv tshuaj, cov carbs yooj yooj yim yog cov khoom me me uas muaj cov monosaccharide los yog ob lub monosaccharide ua ke.
Txhua yam loj dua li qhov hu ua complex carbohydrate.
Lag, yog li cas tus monosaccharide? Nws tsuas yog lo lus zoo rau ib qho suab thaj xwb. Glucose yog ib qho monosaccharide, thiab nws yog ib qho qab zib zoo vim nws yog hom suab thaj koj lub cev thiab lub hlwb siv roj rau txhua hnub. Lwm cov monosaccharides muaj fructose, uas muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub, thiab galactose, uas muaj nyob hauv cov mis. Tsis muaj cov no yog qhov phem rau koj.
Cov lauj kaub tais diav yuav muab sib xyaw ua ke rau daim ntawv disaccharides , ib lub sij hawm txhais tau hais tias "ob lub qab zib." Cov suab thaj no muaj xws li:
- Lactose (cawv qab zib) yog tsim los ntawm cov kabmob glucose thiab galactose molecules. Cov neeg uas "lactose intolerant" tsis tuaj yeem zom cov piam thaj no kom zoo.
- Sucrose (lus qab zib) yog tsim los ntawm qabzib thiab fructose molecules. Nws yog cov dawb powdery los yog ntau yam khoom uas peb feem ntau hu ua "qab zib" thaum peb tab tom ua noj los yog ci.
- Maltose (malt suab thaj) yog tsim thaum lub sij hawm tus txiv ntoo ntawm cereals xws li barley.
Cov khoom noj yooj yim yooj yim rau koj lub cev zom zaws. Tsis ntau tshwm sim hauv lub qhov ncauj los yog lub plab - feem ntau yooj yim carbohydrate digestion tshwm sim hauv txoj hnyuv. Cov kua dej los ua kom cov suab thaj yooj yooj yim rau hauv cov khoom uas tau tawm ntawm cov kab mob hauv plab thiab nkag rau koj cov ntshav. Yam piam thaj koj lub cev tsis siv rau roj yog hloov mus rau roj thiab muab khaws cia rau hauv cov ntaub so ntswg.
Txheeb xyuas Yooj Yim Carbohydrates rau Cov Ntawv Qhia
Cov khoom noj yooj yim siv tau yooj yim siv hauv cov zaub mov ua tiav. Feem ntau lawv yog cov khoom noj uas muaj calorie, thiab tsis zoo heev, yog li yog tias koj tu koj cov zaub mov, nws yuav pab txo cov zaub mov uas muaj cov khoom xyaw no:
- Sucrose
- Brown Qab Zib
- Raw Qab Zib
- High Fructose Pob Kws Tshab
- Pob kws qab zib
- Dextrose
- Ntshiab
- Fructose
- Maltose
- Malt Qab Zib
- Syrup
- Zib ntab
Puas Yog Tag Nrho Cov Yeeb Yam Carbohydrates Rau Koj?
Raws li kuv tau taw qhia ua ntej, lawv tsis yog cov khoom phem phem - koj lub cev nyiam lawv nyob rau hauv txoj cai nyiaj. Zoo li ntau yam, nws yog cov tshuaj uas ua rau tshuaj lom, yog li qhov teeb meem yog cov khoom noj uas muaj suab thaj yooj yim muaj ntau ntau calories, thiab ntau ntau qab zib tsis zoo rau koj.
Txiv hmab txiv ntoo thiab zaub lawm muaj fructose - tab sis lawv kuj zoo rau koj vim lawv yog cov cev xeeb tub , thiab lawv muaj fiber ntau slows hauv kev zom thiab absorption qab zib. Cov txiv hmab txiv ntoo kua txiv hmab txiv ntoo uas tsis muaj fiber ntau tseem yog ib qho tseem ceeb heev, tab sis cov yooj yim carbohydrates yog absorbed ntau dua sai sai tsis muaj fiber ntau qeeb digestion. Li ntawd yog vim li cas nws zoo dua rau noj txiv hmab txiv ntoo tag nrho es haus kua txiv hmab txiv ntoo.
Cov mis nyuj muaj lactose, uas yog ib qho teeb meem rau cov neeg uas muaj tus mob lactose intolerant. Cov neeg uas muaj tus mob no yuav tsum tsis txhob haus cov kua mis thiab lwm cov khoom noj mis nyuj lossis siv cov tshuaj supplemental enzyme hu ua lactase uas pab lawv digest qab zib.
Source:
Teb Chaws Asmeskas Cov Chaw rau Kev Tswj thiab Tiv Thaiv Kab Mob. "Kev Noj Haus rau Txhua Tus Neeg: Cov Kev Ntsuas: Carbohydrates." Tau Lub Peb Hlis 8, 2016. http://www.cdc.gov/nutrition/everyone/basics/carbs.html.