Yuav ua li cas ib tug carb zaub mov tsawg tsawg yuav ua rau koj cov ntshav qab zib
Yog tias koj nyob nrog hom 2 mob ntshav qab zib, koj yuav xav tau yog tias koj yuav tsum ua raws li kev noj zaub mov tsawg tsawg. Qhov tseeb, qee qhov kev tshawb xyuas tsis ntev los no hais tias tus kab mob ultra-low carbohydrate kuj tuaj yeem rov qab tau ntshav qab zib. Cia peb saib lub luag haujlwm ntawm carbohydrates nyob rau hauv kev noj qab nyob zoo rau cov neeg muaj ntshav qab zib, thiab cov kev tshawb fawb rau hnub no tau qhia peb txog kev cuam tshuam ntawm cov khoom txom nyem los yog cov khoom txom ncauj tsawg heev ntawm cov ntshav qab zib.
Lub luag hauj lwm ntawm Carbohydrates hauv Peb Kev Noj Haus
Carbohydrates muaj xws li suab thaj thiab starches thiab ua ke lawv ua ib pawg ntawm cov khoom lag luam; ob leeg yog cov protein thiab rog. Thaum koj haus cov carbohydrates, koj lub cev plab ua rau cov carbohydrates poob mus rau hauv ib tug neeg qab zib uas yog absorbed rau hauv koj cov ntshav. Qhov no ua rau kev tso cov tshuaj insulin, ib qho protein kom pab tau cov ntshav qab zib tawm ntawm koj cov ntshav thiab mus rau hauv koj lub cev lub hlwb kom nws siv tau rau lub zog. Qab zib uas tsis siv tam rau lub zog yog khaws cia rau ib lub sij hawm los yog hloov dua siab tshiab rau roj (thaum koj noj zaub mov ntau dua li koj lub cev xav tau).
Koj yuav tsum haus cov roj carbohydrates txhua txhua hnub vim tias lawv yog koj lub cev lub zog qhov thawj. Lub Academy ntawm Kev Noj Qab Haus Huv thiab Cov Khoom Noj thiab Txoj Cai Kev Noj Haus rau Cov Neeg Asmeskas, 2015-2020 koj xav kom koj tuaj txog ntawm ib nrab ntawm koj cov calorie txhua hnub los ntawm cov kev siv carbohydrate; Qhov no suav nrog cov neeg muaj ntshav qab zib.
Qhov no txhais tau li ntawm 250 mus rau 300 grams carbohydrates txhua txhua hnub, tab sis nws nyob ntawm koj qhov me me, kev pw ua ke, thiab npaum li cas koj tau ua.
Keeb Kwm ntawm Carbohydrates nyob rau hauv ib qho Ncuav Qab Zib Noj
Tus nqi ntawm cov khoom noj uas tau pom zoo hauv cov khoom noj uas tau pom zoo los ntawm kev noj qab haus huv muaj keeb kwm yav dhau los, thiab lub sijhawm tam sim no tseem tshuav ib qho kev tsis sib haum xeeb.
Ua ntej cov tshuaj insulin los yog cov ntshav qab zib muaj, noj cov zaub mov tsawg-carb yog qhov kev kho mob nkaus xwb. Qhov ntawd tau hloov nrog ob qho kev tshawb nrhiav cov tshuaj insulin thiab cov tshuaj thiab thaum peb pib kawm txog lub luag haujlwm ntawm roj nyob hauv plawv. Txij li thaum rog raug xam tias yog ib qhov teeb meem loj hauv kev mob plawv, thiab vim muaj kab mob hauv lub plawv hauv cov neeg mob ntshav qab zib, qhov kev pom zoo ntawm cov carbohydrates tau nce. Txij thaum noj zaub mov tsawg-carb txhais tau ntau dua roj, nws tsis pom zoo. Tam sim no peb tab tom kawm tias cov roj ntau hauv peb qhov kev noj haus tsis tshua tseem ceeb tshaj qhov peb xav tau. Tsis tas li ntawd, noj zaub mov tsawg-carb ua txoj kev tshiab los ua kom yuag poob, tseem ceeb nrog ntshav qab zib.
Dab tsi yog cov lus sib cav tam sim no rau thiab tawm tsam tsawg-carb kev noj haus rau cov neeg muaj ntshav qab zib?
Ntshiab Tawm Tsam Qes Qis-Carb Noj Noj Qab Haus Huv Rau Ntshav Qab Zib
Raws li Academy of Nutrition and Dietetics, kev tshawb nrhiav txog ntshav qab zib tsis tau txais kev txhawb nqa kev noj qab haus huv, cov rog, thiab cov protein kom zoo dua li qhov tau pom zoo rau kev noj haus zoo. Dab tsi yog xav tau qhov tseem ceeb yog xaiv qhov chaw muaj mob ntawm cov kab mob carbohydrates , ua kom koj txhua hnub kom tau carbohydrate kom zoo , thiab poob phaus yog tias koj rog lossis rog.
Kev sib tw rau Low-Carb Noj cov Ntshav Qab Zib
Hauv kev sib tham txog kev noj zaub mov tsawg tsawg thiab nws cov txiaj ntsig ntawm ntshav qab zib, nws tseem ceeb heev kom paub meej qhov no txhais li cas. Kev noj zaub mov tsis tshua muaj txhais tias yog ib qho uas carbohydrates ua rau 26 feem pua lossis tsawg dua ntawm cov calorie ntau ntau. Hauv kev sib piv, ib qho "noj zaub mov tsis tshua muaj neeg pluag" lossis "ultra low-carb" noj tau pom ntau ntau. Kev noj zaubmob uas tsis tshua muaj neeg noj zaubmov yog ntau yam txwv, nrog cov carbohydrates tsuas yog siv li 10 feem pua ntawm calories lossis tsawg dua.
Ib tug 2015 saib xyuas yuav luag 100 kev tshawb fawb pom tias yog muaj zoo rau noj ib tug tsawg-carb noj. Cov sau phau ntawv kos tau ntau cov lus xaus, qee qhov ntawm cov muaj:
- Cov khoom noj uas tsis muaj ntsev (tsawg tsawg carb) ua rau txo cov ntshav qab zib.
- Kev txo qis ntawm cov ntshav qab zib tsawg dua tsis tau hnyav dua, tab sis qhov hnyav poob tau feem ntau yog "phom sij" ntawm kev noj zaub mov tsawg tsawg. (Xav paub ntau ntxiv txog kev poob phaus ntawm kev noj zaub mov tsawg tsawg ).
- Cov neeg uas muaj hom 2 mob ntshav qab zib muaj peev xwm txo cov tshuaj ntawm lawv cov tshuaj noj los yog tshem tawm kom tag.
- Hloov mus rau ib qho kev noj haus tsawg tsawg tau yooj yim.
- Tsis muaj kev phiv rau ntawm cov khoom noj txom nyem tsawg.
Zuag qhia tag nrho, lawv xaus tias kev noj zaub mov tsawg-carb yuav tsum yog thawj kauj ruam hauv kev kho hom 2 mob ntshav qab zib.
Muaj kev sib cav ob qho tib si rau thiab tawm tsam lawv cov neeg pab leg ntaubntawv, tabsis rau cov neeg uas pom cov ntaub ntawv no, nws tsis yog ntshav qab zib thiab lipids uas yuav zoo tuaj. Muaj ntau cov kev pabcuam kev noj qab haus huv ntawm cov zaub mov uas tsis tshua muaj kabmob uas tau pom nyob rau hauv kev tshawb fawb txog kev kho mob xws li kev txhim kho nyob rau hauv cov neeg mob xws li kev chim siab plob tsis so tswj mus rau pob txuv.
Yog Koj Xaiv Koj Tus Me Nyuam Noj Tsawg
Yog tias koj txaus siab tom qab noj zaub mov tsawg-nws tseem ceeb uas koj nrog koj tus kws kho mob, tus kws qhia kab mob ntshav qab zib, los yog tus kws qhia noj zaub mov los yog tus kws qhia noj haus tshwj xeeb hauv kev kho mob kev noj qab haus huv rau cov ntshav qab zib ua ntej kev hloov kev noj haus. Txij thaum koj cov ntshav qab zib yuav txo qhov tsawg, nrog koj tus kws kho mob tham txog cov tshuaj noj thiab cov zaub mov qis . Ntxiv nrog rau kev cuam tshuam koj cov ntshav qab zib, hloov mus rau ib qho kev noj haus tsawg-tsawg yuav cuam tshuam koj cov ntshav siab noj tshuaj thiab.
Txij thaum loj tshaj "phiv" ntawm cov zaub mov tsis tshua muaj kev poob qis thiab cov ntshav qab zib tsawg, nws tseem ceeb heev kom saib xyuas koj cov ntshav qabzib kom zoo thiab khaws ib phau ntawv sau txog kev noj zaubmov noj nrog koj cov kev nyeem thaum xub thawj. Thawj thawj lub limtiam ntawm kev noj zaubmov tsis tshua muaj kev ntxhov siab, nrog cov neeg tsis txaus siab ntawm ob lub sijhawm carb tawm thaum thawj ob peb hnub tom qab ntawd "kev sib tsoo" ua rau muaj li 3 rau 5 hnub tom qab koj hloov.
Siv ib pliag los kawm txog kev tsim cov khoom noj khoom haus tsawg tsawg thiab zoo li cov neeg ua yuam kev thaum pib noj zaub mov tsawg-tsawg .
Tom qab koj tham nrog koj tus kws kho mob thiab kawm txog cov khoom noj uas tsis muaj phom, nov yog qee cov zaub mov uas tsis tshua muaj neeg noj zaub mov kom tau pib .
Cov kab hauv qab ntawm Low-Carb Noj Noj Qab Haus Huv Rau Ntshav Qab Zib
Feem ntau, nws tau raug xav tias cov neeg mob ntshav qab zib tsis tseem ceeb rau cov neeg muaj ntshav qab zib, tab sis qee qhov kev tshawb fawb pom tias muaj kev noj zaub mov tsis tshua muaj peev xwm qee zaum kuj rov qab kis tus kab mob. Ua ntej koj hloov, nws tseem ceeb uas koj nrog koj tus kws kho mob tham. Feem ntau, mus noj zaub mov tsawg-tsuas yog muaj teebmeem nrog tsuas yog poob phaus, tab sis ua li ntawd yuav ua rau muaj kev hloov hauv koj cov ntshav qab zib uas yuav cuam tshuam cov tshuaj koj noj. Qhov no yog tam sim no ib cheeb tsam ntawm kev tshawb fawb, thiab peb yuav muaj kev kawm ntxiv txog "kev zoo siab" ntawm kev noj zaubmov nyob hauv kev noj zaubmov nyob rau yav tom ntej.
> Qhov chaw:
> Kev Noj Qab Haus Huv Rau Neeg Diabetes. To taub Carbohydrates. http://www.diabetes.org/food-and-fitness/food/what-can-ieat/understanding-carbohydrates/
> Feinman, R., Pogozelski, W., Astrup, A. thiab al. Dietary Carbohydrate Txwv tsis pub ua Thawj Ncig Hauv Kev Tswj Ntshav Qab Haus Huv: Kev Ntsuas Tshaj Tawm thiab Tshaj Tawm Pov Thawj. Khoom noj khoom haus . 2015. 31 (1): 1-13.
> Tay, J., Luscombe-Marsh, N., Thompson, C. et al. Kev Sib Piv ntawm Low-and High-Carbohydrate Diets rau Hom 2 Kev Tswj Ntshav Qab Zib: Tus Txheeb Zeem Random. Cov Ntawv Tshaj Tawm Txog Kev Kuaj Mob Mis Kas . 2015. 102 (4): 780-90.
> Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Kev Pab Tib Neeg Lub Koom Haum rau Kev Kho Mob Kho Mob thiab Kev Zoo. Ntshav Qab Zib Hom 1 thiab Hom 2 Cov Ntawv Pov Thawj Qhia Txog Kev Noj Qab Haus Huv. https://www.guideline.gov/summaries/summary/50138/diabetes-type-1-and-type-2-evidencebased-nutrition-practice-guideline
> Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Kev Pab Tib Neeg Chaw Ua Haujlwm Tiv Thaiv Kab Mob thiab Kev Tiv Thaiv Kev Noj Qab Haus Huv. Kev Cai Noj Mov rau Neeg Asmeskas 2015 txog 2020. https://health.gov/dietaryguidelines/2015/guidelines/