Lub npe menyuam yaus rau carbohydrate tuaj yeem muaj ntau lub ntsiab lus
Lo lus carb yog luv luv rau carbohydrate . Nws yog ib qho ntawm peb lub ntsiab macronutrient khoom noj khoom haus, nrog rau lwm ob ua protein thiab rog. Carbohydrates muaj xws li nchuav thiab suab thaj uas digested thiab siv los ua lub zog hauv lub cev. Qhov nqi zog ntawm digestible carbohydrates yog 4 calorie ntau ntau rau ib kab gram for sugars thiab starches.
Carbohydrates yog tsim los ntawm carbon, hydrogen, thiab oxygen.
Lawv ua tau yooj yim suab thaj los yog lawv muaj peev xwm ua rau cov tawv nqaij muaj zog. Nroj tsuag thiab cov khoom noj siv mis yog cov thawj ntawm carbohydrate nyob rau hauv kev noj haus. Refined qab zib ntxiv rau cov dej qab zib thiab lwm yam khoom yog tsim los ntawm cov nroj tsuag.
Dietary fiber ntau yog carbohydrate indigestible. Fibre tsis siv rau lub zog los ntawm lub cev thiab yog li cov grams fiber ntau feem ntau nyob hauv qab ntawm pawg carbohydrate ntawm cov ntawv noj zaub mov. Thaum noj cov zaub mov ntawm fiber ntau tsis siv rau lub zog, nws muaj lub luag haujlwm hauv kev zom thiab cov metabolism hauv.
Carbohydrates yog cais hauv ntau txoj kev. Qhov ntau tshaj txoj kev yog los ntawm cov qauv tshuaj, nrog sugars txwv li monosaccharides thiab disaccharides thiab ntau dua carbohydrates li polysaccharides los yog oligosaccharides.
Lwm yam ntsiab lus thiab Siv ntawm Carb
Lo lus carb kuj tau muaj ob peb txhais ntxiv:
- Cov khoom noj uas muaj siab hauv carbohydrate (los yog noj pluas noj) yog qee zaus hu ua carb. Qhov no feem ntau yog cov khoom noj qe xws li qos yaj ywm, mov ci, lossis mov. Hauv cov ntsiab lus no, lo lus yog ntau dua los yog tsawg dua ib zaug, vim hais tias lwm yam zaub mov hauv cov carbohydrate, xws li cov dej qab zib-dej qab zib, tsis tshua muaj npe hu ua carbs. Nws yog ib lub tswv yim zoo kom tsis txhob siv cov lus carb xa mus rau cov khoom noj vim nws muaj peev xwm tsim kev xav tsis meej raws li qhov carbohydrate ua tau yog.
- Cov neeg nyob rau cov khoom noj txom nyem tsawg feem ntau siv cov carb los ua ib tug kab ntawm carbohydrate . Lawv yuav qee zaum hais tias, "Cov kua no muaj 17 carbs hauv nws," los sis ntau tshaj ntawd yuav hais txog cov khoom noj muaj "ntau ntau cov carbs" los sis "tsis muaj ntau cov carbs."
- Ib hom gram ntawm carb (tseem hu ua cov carbs zoo thiab lwm cov lus) kuj tuaj yeem muab sau rau carb, tshwj xeeb los ntawm cov neeg tom qab txoj kev noj mov tsawg. Qhov no txhais tau hais tias grams fiber ntau thiab tej zaum lwm hom carbohydrate uas tsis muaj feem xyuam rau ntshav qab zib tau raug rho tawm los ntawm tag nrho cov nqi ntawm carbohydrate.
Zoo Carbs vs Bad Carbs
Koj tseem yuav hnov cov ntsiab lus "zoo carbs" thiab "carbs phem" uas ua rau lawv tsis totaub vim tias tsis muaj ib txoj hauv kev categorize rau ob. Cov kws sau ntawv sib txawv siv lawv lub ntsiab lus. Qhov kev pab no yog xa mus rau cov khoom noj khoom haus tiag tiag li cov carbs, uas tsis yog kev xyaum zoo.
Cov zaub mov zoo hauv cov dej qab zib carbonohydrate muaj nyob rau feem ntau cov npe ntawm cov lus pom zoo noj haus li cov uas yuav tsum raug txwv los yog zam tau. Cov no muaj xws li cov nplej uas tsis yog tag nrho, ntxiv cov suab thaj, thiab cov zaub mov ua tiav).
Nyob rau hauv "Cov Kev Cai Noj Zaub Mov 2015-2020" Lub Chaw Ua Haujlwm Tiv Thaiv Kab Mob thiab Kev Tiv Thaiv Kev Noj Qab Haus Huv pom zoo hloov kev noj zaub, txiv hmab txiv ntoo, whole grains, thiab cov khoom noj kom muaj zog ntawm calcium thiab cov khoom noj muaj roj. Lawv kuj pom zoo kom hloov deb ntawm cov dej qab zib, khoom noj txom ncauj, thiab khoom qab zib.
> Source:
> Dietary Guidelines 2015-2020. Chaw Ua Haujlwm Tiv Thaiv Kab Mob thiab Kev Tiv Thaiv Kev Noj Qab Haus Huv. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#food-groups