Tshuaj xyuas cov ntawv thiab kev tshawb nrhiav secrets
Ib tug carb yog ib qhov carb yog ib qhov carb , txoj cai? Yog hais tias qhov no yog vim li ntawd, qee cov khoom muag muag qis rau carb dieter muaj ib tug naj npawb ntawm cov khoom noj khoom haus "Zaub Tsiaj Zaub Mov", thiab tsawg dua tus naj npawb "Net Carbs," "Net Atkins Count," los yog ib yam zoo, nyob rau sab xub ntiag ntawm daim ntawv lo?
Nws Cov Hais Txog Ntshav Qab Zib
Tag nrho lub tswv yim ntawm kev noj zaub mov tsawg tsawg yog tias peb noj mov ua ke kom peb cov ntshav qabzib los ntawm kev ua pa .
Zaub mov ua lag luam tau pom tias qee cov khoom xyaw, thaum cais los ntawm FDA li carbohydrates, tsis txhob ua rau ntau ntau ntawm cov ntshav qab zib nce ua ntshiab nplej siab los yog qab zib. Hmoov tsis, txawm li ntawd los, nws tsis yog li ntawd vim cov tuam ntxhab xav kom peb xav. Qee yam ntawm cov khoom xyaw yog zoo dua lwm tus, thiab tej zaum lawv sib txawv raws li tus neeg ntawd. Yog li thaum koj pom tias "Net Carb" daim ntawv lo, nws yuav tsum yog ib qho kos npe uas koj yuav zoo tshaj plaws tawm koj lub iav nto hnav thiab nyeem daim ntawv XOVXWM kom zoo zoo. Nov yog qee qhov koj xav pom:
Fiber ntau
Fiber ntau yog qhov ncaj tshaj plaws. Lub tswv yim ntawm kev sib rho fiber los ntawm tag nrho cov carbohydrate thaum lub tsheb tawm ntawm carb suav ntawm cov zaub mov tuaj ntawm tus sau phau ntawv ntawm Cov Lus Cuab Yeej Hla 20 xyoo dhau los, thiab nws ua rau kev nkag siab zoo. Ntawm lub ntsiab txhais, fiber ntau tsis tau digested hauv cov hnyuv me thiab thiaj tsis tawg mus ua piam thaj thiab absorbed rau hauv cov ntshav.
Qhov no muaj tseeb rau tej yam ntuj tso fiber ntau uas yog noj ua ib feem ntawm ib tsob nroj. Tab sis zoo li cas txog cov khoom xyaw uas muaj cov tshuaj muaj fiber ntau? Kuv xav tias cov neeg txiav txim no tseem tawm ntawm qee cov khoom xyaw no. Thaum kuv pom "oligofructose syrup" Kuv tau xav tias qhov khoom qab no ua rau tib txoj hauv lub cev ua oligofructose uas muaj tshwm sim nyob rau hauv ib tsob nroj, txawm tias cov roj molecules no yuav tsum yog fiber ntau.
Ib Lus Cim rau Glycemic Index thiab Glycemic Impact
Ib qho ntawm cov teeb meem nrog kev txiav txim siab "net carbs" yog tias txawm nrog tas nrho cov zaub mov , nws yog qhov nyuaj, yog tias tsis yooj yim, kom twv seb cov ntshav qabzib ntawm ib tus neeg twg rau cov khoom noj. Yog tias koj saib ntawm daim ntawv teev cov ntsiab lus ntawm cov zaub mov glycemic koj yuav pom tau hais tias muaj ntau npaum variation rau ib qho khoom noj. Qhov no kuj yuav muaj tseeb rau ntau cov khoom xyaw uas tsis suav hais tias "net carbs" rau tej daim ntawv lo.
Qhov no yog qhov tshwj xeeb tshaj plaws vim hais tias thaum muaj kev kuaj xyuas cov khoom xyaw no lawv yuav luag txhua lub sijhawm ntawm cov "noj qab nyob zoo" uas tsis muaj teeb meem nrog cov txheej txheem qabzib. Lub tuam txhab Atkins tau teev tias cov neeg mob ntshav qab zib yuav teb cov lus txawv rau lawv cov khoom. Kuv yuav nug, "Ua li cas rau cov neeg tsis paub qab hau? Ua li cas rau cov tib neeg uas tsis tau muaj lub zeem muag, tab sis muaj cov tshuaj insulin uas siab dua qub?" Muaj ntau yam ntawm cov neeg uas tsis yog cov kws kho mob, tab sis leej twg nyob rau ntawm Diabetes Spectrumwho yog qhov chaw ntawm Txoj Kev Ntshav Qab Zib, thiab kuv tsis xav tias peb paub tias lawv yuav ua li cas rau cov khoom xyaw no. Txij li cov no yog cov neeg feem ntau yuav ua zoo rau cov khoom noj tsis muaj zaub mov tsawg , cov lus nug no tseem ceeb heev.
Qab Zib Cawv
Qab zib alcohols (feem ntau nrog cov npe xaus hauv "tol," xws li sorbitol, maltitol, thiab erythritol) yog cov khoom qab zib uas muaj feem xyuam rau ntawm cov ntshav qabzib nyob ntawm qhov twg. Yog hais tias kuv tau mus qhia rau cov neeg kom tsis txhob muaj ib qho khoom noj khoom haus uas muaj "tsawg carb" cov khoom, nws yuav yog maltitol . Lwm cov cawv suab thaj ntau ntawm me ntsis kom zoo dua li maltitol, nrog erythritol yog qhov zoo tshaj plaws. Nws muaj ib daim ntawv qhia nyob hauv qab ntawm tsab xov xwm no txog cov kua cawv suab thaj uas sib piv ntau hom.
Cov kua qab zib yuav tsum tau muab tso rau hauv "tag nrho cov carbohydrates" rau ntawm daim ntawv lo, thiab yog siv cov khoom noj uas tsis muaj piam thaj, kuj muaj lawv tus kheej rau ntawm daim ntawv qhia kom koj pom tau tias pes tsawg tus carb count yog los ntawm cov kua qab zib.
Glycerine
Glycerine (los yog glycerin) yog ib qho kev nthuav thiab meej ntawm cov qauv qis qis. Glycerol molecule (lwm lub npe rau glycerine) yog lub pob txig ntawm cov kab mob triglycerides - qhov cia cov roj rog hauv peb lub cev (3 fatty acidsa yog "hooked on" rau txhua tus kab mob glycerol). Nws tsis yog carbohydrate, tab sis peb lub cev siv tau los ua kom qabzib. Txawm hais tias tsis muaj kev tshawb fawb ntau ntawm cov ntshav qab zib ntawm cov qaug tshuaj glycerine raws li kuv xav pom, cov phiaj xwm taw tes taw ntawm nws muaj qhov tsis tshua muaj neeg tsawg.
Polydextrose
Polydextrose suab txawv heev, puas yog? "Dextrose" yog qab zib, dawb thiab yooj yim. Polydextrose yog cov khoom qab zib uas tsim los ntawm dextrose uas ua tau zoo li cov fiber ntau (txawm tias nws tsis suav ua fiber ntau ntawm cov ntawv cim). Kuv tsuas pom muaj peev xwm nrhiav tau ib txoj kev tshawb nrhiav uas nws tau hloov ntawm cov ntshav qabzib. Nyob rau hauv txoj kev tshawb no, tau ua nyob rau hauv Suav teb, nws tsis nce ntshav qab zib.
Oligofructose thiab Inulin
Cov tshuaj no yog nyob rau hauv ib chav kawm ntawm carbohydrate (oligosaccharides) nyob rau hauv cov suab thaj thiab starches. Lawv muaj feem tsawg dua cov ntshav qabzib dua cov suab thaj vim hais tias feem ntau ntawm cov oligosaccharides ua rau hauv cov hnyuv me me tsis tau raug muab, tsawg kawg hauv neeg feem coob. Interestingly, los ntawm lub sij hawm lawv tau mus rau cov nyuv, oligosaccharides muaj cov teebmeem zoo. Nyeem ntxiv txog cov oligosaccharides ntawm no. Txawm li cas los xij, thaum raug muab tshem tawm ntawm cov nroj tsuag qub thiab siv ua khoom ua ke, cov lus teb glycemic yog ntau dua, thiab qee leej neeg pom tias cov khoom xyaw tsim tsa cov ntshav qab zib.
Maltodextrin
Lwm cov khoom uas koj pom hauv cov khoom uas tsis muaj piam thaj yog maltodextrin . Feem ntau, nws yog ib qho high-glycemic carbohydrate uas ua rau ntshav qabzib ntau tshaj suab thaj thiab yog qee zaus kuj siv hauv cov khoom rau ncaws pob vim nws zoo heev thaum pib txais cov piam thaj hauv cov ntshav. Txawm li ntawd los, nws yog qee zaum suav hais tias yog fiber ntau ntawm cov khoom noj khoom haus, uas yog qhov teeb meem tiag tiag!
Cov no yog ob peb yam khoom xyaw uas muaj peev xwm ntxiv tau rau lub puzzle ntawm khw rau cov khoom qab zib tsis muaj piam thaj thiab cov khoom siv qis. Yuav kom nyob sab zoo, nws yog qhov zoo tshaj los lo rau cov khoom noj uas koj tsis tas yuav muaj nplooj ntawv web kom nkag siab!