Paub Cov Naj Npawb Carbs Ib Hnub rau Poob Tsaus
Yog tias koj tab tom zuj zus los ntawm kev noj zaub mov tsawg tsawg, koj tau txais kev sib ntaus sib tua ua ntej koj. Vim li cas? Vim tias cov khoom noj txom ncauj American yog ua feem ntau ntawm carbohydrates. Kev sim kom txo tau qhov loj tshaj plaws ntawm calories nyob rau hauv koj qhov kev noj haus yuav yog ib qho kev sib tw. Tsis tas li ntawd, nws yog ib qho nyuaj kom paub ntau npaum li cas carbs yog nyob rau hauv ib tug tsawg carb noj haus. Cov lus teb yuav lo qhia.
Carb noj tsawg tshaj yog dab tsi?
Yog tsis muaj cov lus txhais rau cov neeg tsis muaj carbohydrate lossis "low carb" diet. Qhov ntawd txhais tau hais tias tsis muaj tus xov tooj ntawm carbohydrate grams nyob rau hauv ib qho kev noj haus tsawg tsawg. Qhov poob ntawm cov kev pab cuam uas txwv tsis pub los yog xav kom koj suav cov carbohydrates mas feem ntau yog hu ua cov zaub mov tsawg-carb.
Cov txheej txheem kev noj haus tam sim no hais tias peb haus 40 - 60 feem pua ntawm peb cov calorie txhua hnub los ntawm carbohydrates. Yog li, yog tias koj haus 1500 calories ib hnub twg, koj yuav noj 600 - 900 calories ntawm carbohydrate los yog 150 - 225 grams carbohydrate txhua hnub kom tau raws li qhov qhia. Technically, txhua yam hauv qab uas yuav xam tau tias yog tsis noj cov zaub mov uas tsis muaj carbohydrate.
Ib co kev noj haus muaj tsawg heev hauv cov carbohydrate. Kev noj haus ketogenic , feem ntau hu ua "keto diet" yog qhov kev noj haus tsawg tshaj plaws ntawm carbohydrate. Ntawm qhov kev zov me nyuam, koj haus feem ntau (feem ntau 90 feem pua) ntawm koj cov calorie ntau ntau los ntawm roj thiab tus so ntawm cov protein thiab carbs. Kev noj haus yog qee zaus kws kho los ntawm cov kws kho mob los tswj kev chua leeg, tab sis qee cov dieters muaj peev xwm poob phaus ntawm qhov kev zov me nyuam.
Npaum Li Cas Carb Noj Ntau Hauv Cov Khoom Noj?
Feem ntau cov khoom noj uas tsis tshua muaj carbohydrate uas koj pom cov ntawv tshaj tawm hauv online los yog hauv cov ntawv xov xwm pom zoo tias koj tsuas pub koj cov zaub mov noj kom tsawg tshaj li hauv qab cov kev cai qhia los ntawm tsoomfwv. Thiab thaum twg koj pom cov xov xwm hais txog kev noj cov zaub mov tsis tshua muaj nyob rau hauv cov xov xwm, cov khoom noj txom nyem tsawg kawm feem ntau qis dua hauv cov carbohydrates thiab.
Nyob rau hauv ib txoj kev tshawb nrhiav kev noj haus loj, piv txwv, cov neeg tshawb nrhiav tau txhais tias tsis noj cov zaub mov uas tsis tshua muaj noj raws li cov khoom noj uas pub ntau tshaj 60 grams carbohydrates tauj ib hnub. Thaum lwm txoj kev tshawb xyuas tsis ntev los no tau txhais hais tias noj zaub mov tsawg tsawg tshaj li 40 gram ntawm ib hnub.
Tsis nco qab? Koj tsis nyob ib leeg. Kuv nug txog kev noj zaubmov tshwj xeeb Marie Spano, MS, RD, CSCS, CSSD los piav qhov tsis tshua muaj carb tsis meej pem hauv cov lus yooj yooj yim.
Tsis tas li ntawd, noj zaub mov tsis tshua muaj peev xwm ua rau cov zaub mov tsis muaj cov kab mob carbohydrate uas tau muab txhais thiab cov sij hawm nws xam tau tias yog feem pua ntawm calorie tag nrho. uas muaj 20 - 70 grams carbohydrate tauj ib hnub Ib qho zaub mov tsawg tsawg tshaj li 20 grams tauj ib hnub. "
Yuav Ua Li Cas Tsawg Loj Carb Yuav Poob Lawm
Yog tias koj txiav txim siab suav cov carbs kom poob phaus , xyuas kom tseeb tias koj suav lawv kom raug. Nco ntsoov tias muaj qhov sib txawv ntawm cov grams carbohydrates thiab calories ntawm carbohydrates.
Nyob rau ntawm Daim Ntawv Qhia Khoom Noj, cov zaub mov tsim nyog yuav tsum sau cov grams ntawm carbohydrate hauv lawv cov khoom. Txhua qhov kab ntawm carbohydrate muaj 4 calories ntawm lub zog. Yog li cov khoom noj uas muaj 15 grams of carbohydrate yuav muab koj lub cev nrog 60 calories ntawm carbs.
Thiab yog tias koj muaj mob hnyav, koj yuav xav saib xyuas koj cov khoom noj zoo thiab cov zaub mov phem, zoo li. Qee qhov kev poob qis, zoo li lub Atkins nrov , pab dieters xaiv cov kev kho mob zoo dua los ntawm kev qhia dieters li cas suav cov zaub carbs . Tsis hais seb yam twg yog hom twg koj xaiv, sim ua kom tsawg zog ntawm cov roj carbohydrates, cov dej qab zib thiab khoom qab zib. Xwb, ua rau koj cov calories ntawm carbohydrate los ntawm cov zaub thiab cov txiv hmab txiv ntoo kom zoo tshaj plaws.