Txiav txim siab yog tias koj yuav tsum suav cov calorie ntau ntau lossis qaub ncaug poob phaus
Puas yog koj xav suav cov khoom noj los poob phaus? Cov neeg txawj noj qab haus huv feem ntau tuaj yeem totaub txog seb lawv yuav tsum suav cov carbohydrates , suav rog lossis suav calories los poob phaus. Muaj tseeb tiag, tsis muaj qhov tsis txaus ntawm cov kev kho mob thiab cov zej zog muaj kev nyab xeeb txog txoj kev twg. Kev sib cav tswv yim feem ntau yog tawm hauv xov xwm, tawm hauv kev pab neeg.
Tsis Txaus Siab Txog Cov Nuj Nqa Cov Nqi Los Ua Poob Nyuaj
Yog tias koj xav kom poob phaus, koj yuav tsum xaiv hom twg?
Ib qho tseem ceeb hauv phau ntawv Journal of American Medical Association txhawb kev siv cov kev noj haus tsawg-carbohydrate rau kev kho mob hnyav. Tab sis tom qab nws tau luam tawm, nws tau txhawb kev sib cav sib ceg ntawm cov kws kho mob thiab cov neeg tshawb xyuas. Nws zoo nkaus li tsis muaj leej twg pom tau hais tias hom calorie ntau ntau ua rau koj lub duav: roj los yog carbohydrate.
Li ntawd, qhov twg yog qhov uas tawm hauv ib qho ntse ntse? Ib qhov teeb meem tsis ntev los no ntawm American College of Sports Medicine's Fit Society Page summed li tsim nyog cov kab hauv qab. Nyob rau hauv ib tsab xov xwm txog qhov muaj nqis ntawm cov khoom noj tsis tshua muaj-carb , lawv sau hais tias,
"Muaj ntau qhov kev tshawb fawb tau muab piv rau cov zaub mov tsis zoo noj cov zaub mov tsis zoo, thiab tsis muaj cov khoom noj uas tau tshwm sim los ntawm cov neeg muaj meej meej. Kev noj qab haus huv xaus kev xav yog tias cov tib neeg uas ua raws li cov kev cai noj zaub mov feem ntau yog qhov zoo tshaj plaws hauv lawv qhov hnyav, tsis hais lawv noj cov zaub mov twg.
Yuav Tsum Kuv Suav Cov Teeb Meem Yuav Poob Lawm?
Yog tias koj tseem tabtom poob phaus, tsis hais txog hom kev npaj cov khoom noj uas koj xaiv, saib koj cov zaubmov carbohydrate yuav pab tau rau ntau yam. Cov txiaj ntsig ntawm kev suav cov carbs muaj xws li:
- Zuag qhia tag nrho hauv calorie ntau ntau . Feem ntau peb noj cov zaub mov uas feem ntau ua los ntawm carbs. Yog tias koj txo qis ntawm koj qhov tseem ceeb tshaj plaws ntawm cov calorie ntau ntau, koj yuav txo koj cov caloric kom tsawg li . Txo kom tsawg dua kev noj zaubmov qub yog ib qho tseemceeb kom txo tau cov zaub mov koj noj .
- Kev noj qab haus huv tag nrho kev noj haus. Kev noj zaub mov zoo xws li American cats xws li qhob cij dawb, cov qhob noom crackers thiab ncuav qab zib, dej qab zib, kua txiv hmab txiv ntoo, kas fes haus dej qab zib thiab dej qab zib. Cov khoom noj no feem ntau muaj nqis tsawg. Yog tias koj tuaj yeem hloov tau lawv cov kev xaiv zoo dua li cov txiv hmab txiv ntoo thiab zaub tshiab, koj mam li khib koj cov khoom noj khoom haus, ua kom koj cov roj ntsha ntxiv thiab lwm yam tseem ceeb thiab tsis tshaib plab txhua hnub.
- Ua kom muaj protein ntau dua. Thaum koj txwv cov calorie ntau ntau uas koj noj los ntawm carbohydrates koj ua rau noj hauv calorie tswj kev noj haus rau lub zog los ntawm lwm qhov chaw. Qhov ntawd txhais tau hais tias yog tias koj txo koj cov txiaj ntsim kev noj qab haus huv, koj tuaj yeem ua rau kom koj cov protein kom tsawg yam tsis tas ua kom koj cov calorie zuag qhia tag nrho. Lean protein yuav pab koj tsim thiab tswj cov leeg nqaij thiab ib co kev tshawb kawm tsis ntev los no tau pom tias cov uas noj cov protein ntau yuav ua tau kom muaj cov metabolism hauv lub cev kom zoo dua.
- Noj qab haus huv ntau dua. Carbohydrate tsawg dua cov khoom noj kuj tseem yuav muab rau koj noj hauv calorie-tswj kev noj haus kom muaj roj ntau. Vim li cas thiaj yuav rog ua koj cov kev noj qab haus huv tsis muaj mob? Qee qhov rog, zoo li omega-3 fatty acids , pab koj lub cev kom ua haujlwm zoo dua thiab yuav ua rau muaj kev pheej hmoo ntawm kev mob plawv.
- Txhim kho mob. Qee qhov kev mob nkeeg xav kom koj suav cov carbohydrates. Cov kabmob Ntshav Qab Zib, piv txwv, yuav tsum kom koj txwv cov carbs uas koj haus txhua pluas noj kom txog 30-45 gram.
Qhov Zoo Carb Suav rau Poob Tsaus
Yog li cas carbs ntau npaum li cas koj yuav tsum haus rau poob? Lo lus teb rau lo lus nug no nyob ntawm seb koj qib kev ua haujlwm thiab koj qhov me me. Raws li Dietary Reference Intakes ntawm lub Koom Haum Tshuaj, koj yuav tsum haus ntawm 45% thiab 65% ntawm koj cov calorie txhua hnub los ntawm carbohydrate. Cov txheej txheem los ntawm Academy of Nutrition and Dietetics hais tias cov kws ua haujlwm yuav tsum haus ntawm 2.3 thiab 5.5 grams carbohydrate ib phaus ntawm lub cev qhov hnyav raws li qhov nyiaj thiab kev siv ntawm kev kawm.
Nco ntsoov tias kev suav cov carbohydrates tsis tas txhais hais tias txwv tsis pub muaj carbohydrates. Noj tsis tshua muaj roj carbohydrate tsis tas noj zaub mov zoo tshaj rau koj. Qhov zoo tshaj plaws kev noj haus rau koj yog kev noj haus uas koj tuaj yeem lo rau. Rau qee cov neeg, qhov no yog qhov tsis noj zaubmov tsis txaus . Tab sis tsis hais txog cov khoom noj twg koj xaiv, suav cov carbs thiab ua zoo dua cov kev xaiv carbohydrate yuav pab koj txhim kho koj qhov kev noj haus thiab koj kev noj qab haus huv thaum lub sijhawm.
Qhov chaw:
George A. Bray, MD. "Noj cov zaub mov thiab kev ua kom lub cev poob." Phau Ntawv Teev Tseg ntawm Koom Haum American Medical Association Lub Rau Hli 27, 2012.
Russell J tsib Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith. "Cov teebmeem ntawm 4 hom zaubmov uas tsis muaj hnyav hnyav uas txawv cov roj, protein, thiab carbohydrate ntawm cov roj rog, lean mass, visceral adipose cov ntaub so ntswg, thiab cov roj ntsha lim ntshav:" los ntawm POUNDS LOST trial. " American Journal of Clinical Nutrition January 18, 2012.
Cara B. Ebbeling, PhD; Janis F. Swain, MS, RD; Henry A. Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD; Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD. "Teebmeem ntawm Dietary Composition rau Zog Nyiaj Siv Thaum Lub Cev-Poob Txij Nkawm." Phau Ntawv Teev Tseg ntawm Koom Haum American Medical Association Lub Rau Hli 27, 2012.
Karl J. Kaiyala, PhD. "Kev noj zaub mov txawv thaum lub sij hawm hnyav-poob tu." Phau ntawv Journal of American Medical Association rau lub Cuaj Hli Ntuj 19, 2012.
David S. Ludwig, MD, PhD; Cara B. Ebbeling, PhD; Henry A. Feldman, PhD. "Kev noj zaub mov txawv thaum lub sij hawm Luj-Poob Tu-Teb." Phau ntawv Journal of American Medical Association rau lub Cuaj Hli Ntuj 19, 2012.
Kev sib piv ntawm isocaloric tsawg tsawg carbohydrate / cov roj tsawg thiab cov roj carbohydrate / tsis muaj rog tsawg tsawg rau lub cev muaj pes tsawg leeg thiab mob plawv .. " Khoom noj khoom haus thiab cov metabolism hauv tshuab hlwb hlau" Lub Ib Hlis 11, 2006.