Qhov tseem ceeb ntawm cov Macronutrients rau Koj Kev Noj Qab Haus Huv
Macronutrients yog cov as-ham uas lub cev siv hauv ntau tus nqi thiab xav tau txhua hnub. Muaj peb lub macronutrients: proteins , carbohydrates thiab cov nqaijrog. Qhov loj peb yog cais los ntawm micronutrients, uas lub cev yuav tsum tau me me, xws li cov vitamins thiab minerals . Macronutrients muab calorie ntau ntau thiab cov blocks ntawm kev loj hlob, kev tiv thaiv kab mob thiab kev kho tag nrho rau lub cev thiab pab ua cov thiab lwm yam kev ua haujlwm txhua hnub.
Carbohydrates
Lub Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Tshuaj Tawm Tsam pom zoo 45 - 65% ntawm peb txhua hnub caloric intake tuaj ntawm carbohydrate. Muaj ntau qhov laj thawj uas lawv xav tau qhov no. Ua ntej, carbohydrate yog lub npe hu ua lub cev lub ntsiab qhov roj. Qhov ob, carbohydrate yog txoj kev yoojyim rau lub cev kom hloov tau lub zog piv rau roj thiab cov protein. Yog tsis muaj cov carbohydrate thiab cov kua ntau thiab tsis muaj teeb meem, nws muab ntxiv rau lub zog ntawm cov kab mob hauv cov ntshav qab zib, kev mob hauv plab hnyuv thiab kev tshem tawm ntawm lub cev yuav nyob ze tsis ua kom muaj kev tiv thaiv. Carbohydrate pab peb lub cev tau txais thiab tso tawm noj mov. Ib co piv txwv ntawm cov khoom noj khoom haus siab hauv carbohydrates mas pom muaj nyob hauv cov khoom noj ua hmoov txhuv nplej siab (xws lis lis thiab qos yaj ywm), txiv hmab txiv ntoo, mis, thiab yogurt. Lwm cov khoom noj xws li zaub, taum, txiv ntseej, noob thiab tsev cheese muaj carbohydrates, tab sis tsawg dua.
Protein
Thaum tsis muaj qabzib los yog cov carbohydrate hloov mus ua paj taub hau, lub cev tuaj yeem ua lub zog los ntawm kev hloov rov qab los ntawm lub zog siv cov protein.
Zaub mov muaj protein ntau yog lub luag hauj lwm rau kev loj hlob, leeg nqaij, hormone thiab enzyme qhuav, cov ntaub so ntswg kho thiab lub cev tsis muaj zog. Ntau tus neeg Asmeskas tau txais cov khoom noj muaj protein ntau txaus los ntawm nqaij, nqaij qaib, ntses, nqaij hloov, cheese, mis nyuj, txiv ntseej, legumes, thiab me me, starchy zaub mov thiab zaub. Cov tshuaj proteins uas muaj tag nrho cov tshuaj amino acids uas tseem ceeb thiab cov proteins uas tsis tiav yog cov uas muaj ib lossis ntau qhov ntawm cov neeg tseem ceeb amino acids.
Cov kua nplaum uas tsis muaj cuam tshuam muaj nyob rau hauv cov zaub mov raws li cov noob taum thiab mov.
Sibhawm
Ntau li 20-35% ntawm koj cov calorie txhua hnub yuav tsum yog los ntawm cov rog. Dietary rog ua haujlwm rau ib qho tseem ceeb heev uas ua rau nws tsis kam pub rau peb lub cev kom tau qee cov tshuaj micronutrients. Cov rog kuj pab peb kho peb lub cev thiab tswj peb cov ce sij hawm dhau peb lub zog tso dag zog. Rog kuj yog ib qho tseem ceeb ntawm kev tswj kev ntxhib los mos thiab saj cov zaub mov.
Cuam Tshaj tawm
Thaum cov lus pom zoo txhua hnub yuav pom cov tswv yim, nrhiav kev sib npaug ntawm macronutrients ntawm txhua pluas noj yog qhov tseem ceeb rau kev tswj koj tus mob. Feem ntau ntawm cov feem pua pom zoo rau txhua chav yoojyim rau kev cia siab, tab sis kev nrhiav qhov sib piv yog qhov tseem ceeb tshaj qhov ntsuas nws tus kheej. Qhov ntawd yog, ua kom txhua yam nyob hauv nws thaj tsam, tab sis kom ntseeg tau tias txhua tus yog lub hom phiaj. Thiab txawm tias thaum koj hloov chaw sib deev, nco ntsoov tias koj noj cov calorie ntau ntau hauv txhua qeb. Ntau dhau los lossis tsawg dhau yuav ua rau koj nce lossis poob phaus. Thiab txawm tias koj cov cim thiab caloric kom tsawg yuav hloov thaum koj noj cov zaub mov uas tsis tshua muaj nqes, nws tseem ceeb heev uas koj yuav tsum khaws koj cov kev sib piv hauv kev sib luag.
Tau qhov twg los
Macronutrients: Qhov tseem ceeb ntawm Carbohydrate, Protein, thiab Rog. McKinley Health Center University of Illinois ntawm Urbana-Champaign. 2014.