Cov Nutrient Tus Nqi ntawm Tubers
Qos yaj ywm tau sau tias ib qho phem carbohydrate rau xyoo lawm los ntawm tsis muaj kev tawm tswv yim thiab kev lag luam. Cov kev tshawb fawb yav dhau los tau txuas nrog dawb qos yaj ywm kom nce phaus nce thiab Hom-2 mob ntshav qab zib. Cov kev qhia qub dhau los ntawm Harvard University tshawb nrhiav txawm hais tias qos yaj ywm muaj ib tug fattening starch tsis tsim nyog ntawm cov zaub mov. Tag nrho cov phem xovxwm thiab kev noj haus cov kab kev txwv tsis pub cov carbs tau ua rau ntau yam ntawm peb mus tua lawv los ntawm peb noj.
Cov kev tshawb fawb dhau los ua tsis tau tiav nrog rau tag nrho cov lus qhia txog seb hom qos yaj ywm kev tshawb fawb cov neeg tuaj yeem siv tau. Cov ntsiab lus ntawm cov kev tshawb fawb qhia tuaj pab dawb tau noj cov nqi ntawm Fabkis txoj qos thiab qos yaj ywm chips. Ntawm chav kawm, noj fries thiab chips yuav tsis zoo, nce hnyav nce, rog, thiab txawm mob. Hmoov tsis, kev tshawb nrhiav ua yuam kev ntawm labeling lub qos yaj ywm raws li ib qho phem carbohydrate yam tsis tau noj cov ntsiab lus tseem ceeb heev hauv kev xav.
Kev tshawb xyuas tam sim no tau debunked cov qub kev tsis txaus siab txog cov qos yaj ywm dawb. Nws hloov tawm, lub qos yaj ywm tsis mus liam tiam sis ua li cas lawv tau npaj los yog ua tiav. Tshiab discoveries qhia dawb qos yaj ywm yog ib qho khoom noj cog khoom zoo heev ntawm kev noj zaub mov zoo .
Vim li cas Active Adults thiab Athletes Noj Cov Dawb Qos Qus
Raws li tsab xov xwm luam tawm nyob rau hauv Phau Ntawv Qhia Txog Kev Noj Qab Nyob Zoo , cov qos yaj ywm dawb yuav tsum tau muab tso rau hauv cov zaub mov hauv cov zaub mov noj vim lawv muaj cov kev lag luam tseem ceeb. Qos yaj ywm kuj qhia tau tias yuav noj qab nyob zoo carbohydrate muaj lub luag haujlwm tseem ceeb hauv kev noj haus zoo. Cov qos yaj ywm yog tam sim no feem ntau consumed zaub nyob rau hauv lub tebchaws United States.
Dawb qos yaj ywm yog tag nrho ntawm cov as-ham cov as-ham, cov vitamins thiab ib qho zoo heev ntawm fiber. Lawv kuj qhia tau hais tias muaj protein ntau zoo vim tias lawv cov kua qaub tshaj ntawm cov amino acid . Thaum kuaj cov zaub mov, nws tau txiav txim siab cov qos yaj ywm ntau tshaj cov tshuaj amino acid ntau rau lysine, methionine, threonine, thiab tryptophan. Amino acids, tshwj xeeb yog lysine ua si lub luag haujlwm tseem ceeb hauv kev kho mob.
Lub carbohydrate los yog cov hmoov txhuv nplej siab ntawm cov qos yaj ywm nyob rau ntawm Glycemic Performance Index (GI) . Qhov no txhais tau tias nws nkag mus rau hauv cov ntshav sai dua, tiam sis kev sib tw ntawm kev sib tw nyiam kev hlub no. Khoom noj khoom haus yog koj cov roj thiab ib lub qos yaj ywm ci ua rau noj pluag mov ua ntej yuav ua ib qho kev ua haujlwm nyuaj.
Leslie Bonci, RD, Thawj Coj ntawm Kev Kho Mob Noj Qab Haus Huv Ntawm University Pittsburgh Qhov Chaw Kho Mob, xav kom muab me me protein ntau los sis muaj roj zoo kom qeeb GI profile. Qhov no yuav tso cai rau qeeb-tso tawm zog thaum lub sijhawm ua haujlwm lossis ua haujlwm ntev.
Qos yaj ywm thiab cov ntsiab lus protein
Raws li ib txoj kev tshawb rau dawb qos yaj ywm, lawv muaj protein ntau zoo. Qhov zoo ntawm cov protein ntau yog txiav txim los ntawm nws cov amino acid composition thiab digestibility. Kev ntsuam zoo los ntawm cov kab mob amino acid yog muab cov qhab nia raws li cov amino acids muaj nyob rau hauv cov khoom noj uas piv nrog tib neeg lub cev cov amino acid. Qos yaj ywm tau hais rau ntau tshaj plaub theem tseem ceeb amino acids - lysine, methionine, threonine, thiab tryptophan.
Cov qos yaj ywm protein cov ntsiab lus qis dua (5g rau ib nrab qos), tab sis cov digestibility thiab cov amino acid muaj nqi tau zoo heev. Qhov no txhais tau hais tias lub cev digests thiab absorbs feem ntau ntawm cov amino acids ntawm haus ib qos yaj ywm. Nyob rau hauv qhov tseeb, nyob ntawm seb lub qos, yuav luag 90 feem pua ntawm cov protein yog absorbed. Cov nqi no yog biologically comparable rau tus nqi ntawm cov qe protein ntau (100% absorption).
Lwm cov kev tawm tswv yim txog cov qos yaj ywm qhia tau hais tias cov nqi roj ntsha (qhov feem cuam tshuam rau kev loj hlob lossis kev tu tsev uas tau muab faib rau ntau npaum li cas) yog siab dua cov taum pauv thiab cov lauj kaub. Qhov zoo tshaj plaws amino acid ntsuam xyuas thiab lwm yam tseem ceeb pom tau hais tias qos protein kom zoo thiab zoo rau kev noj haus zoo.
Nyiaj Noj Qab Haus Huv
Lub koom haum American Society of Nutrition (ASN) sib koom nrog kev tshawb nrhiav thiab nthuav tawm ntawm cov txiaj ntsim kev noj qab haus huv ntawm cov qos yaj ywm. Cov kws tshawb fawb tau soj ntsuam vim li cas qos yaj ywm yog ib qho tseem ceeb ntawm kev noj zaub mov zoo.
Ib txoj kev tshawb nrhiav tsom cov tub ntxhais hluas cov hnub nyoog ntawm cov me nyuam muaj hnub nyoog thiab qhov tseem ceeb ntawm txoj kev noj qab nyob zoo thiab kev noj zaubmov zoo. Nws tau pom tias cov tub ntxhais hluas hluas tsuas noj 50 feem pua ntawm qhov kev pom zoo txhua hnub rau zaub nrog rau cov qos yaj ywm dawb. Cov khoom noj yog qhov tseem ceeb heev ua ntej, thaum lub sij hawm thiab tom qab cev xeeb tub los kho kom zoo rau cov niam thiab tus me nyuam. Thiaj li yuav ua rau cov neeg muaj mob rau cov pojniam no, nws tau pom zoo kom ntxiv qos yaj ywm cov qos yaj ywm rau lawv cov pluas noj.
Cov kev tshawb fawb ntxiv piv rau cov qos yaj ywm rau lwm cov carbohydrates nrog cov nqaij ntshiv thaum noj cov me nyuam yaus. Tshawb xyuas cov me nyuam noj 30 feem pua calorie ntau ntau thaum noj cov qos yaj ywm ua qos yaj ywm. Tsis tas li ntawd, tom qab noj mov qab zib thiab insulin tsis txawv li ua ntej noj mov. Cov kev tshawb pom tau hais tias kev nyeem tau Glycemic Performance Index (GI) yog tsis ruaj khov yog tias cov qos yaj ywm muaj nrog lwm cov khoom noj. Qhov tseeb, noj cov qos yaj ywm nrog cov protein los yog cov roj noj qab nyob zoo tau pom tias tso qis insulin los yog cov ntshav qab zib tso. Cov kev tshawb pom no zoo ib yam li cov txiaj ntsig tau pom hauv cov laus.
Lwm txoj kev tshawb nrhiav saib cov kua qaub qos yaj ywm hauv cov qos yaj ywm piv rau kev noj haus ntxiv. Raws li kev tshawb nrhiav, tsuas yog peb feem pua neeg Mis Kas ua tau raws li kev pom zoo ntawm 4700 mg / d ntawm cov poov tshuaj. Qos yaj ywm yog ib qho khoom noj muaj txiaj ntsig ntawm cov khoom noj muaj txiaj ntsig 19-20% ntawm American noj cov zaub mov. Cov kev tshawb fawb tau tshawb xyuas seb qhov kev noj haus yuav tsum tau npaum li cas rau potassium siv cov khoom noj. Txawm li cas los xij, txoj kev tshawb fawb thawj zaug ntawm nws cov kev tshawb fawb los ntawm ib pab neeg tshawb fawb ntawm Purdue University tau pom tias cov kab mob hauv cov qos yaj ywm hauv lub qos yaj ywm muaj txiaj ntsig zoo dua li nws yog los ntawm cov tshuaj. Qhov no txhais tau hais tias lub cev muaj peev xwm nqus tau thiab siv cov poov tshuaj zoo dua thaum noj cov qos yaj ywm dawb.
Qos yaj ywm Ua kom koj cov Workouts
Qos yaj ywm ua tau yog ib qho ntawm cov zaub ntau tshaj plaws hauv Teb Chaws Asmeskas. Lawv kuj yog ib qho pheej yig ntawm cov khoom muaj nqis zoo. Tsawg kawg yog 50 feem pua ntawm cov pej xeem npaj cov qos yaj ywm raws li txoj kev yog ci, ci, los yog ua lawv cov dej kom noj qab haus huv.
Raws li ib tsab xov xwm luam tawm los ntawm American Dietetic Association, noj mov ib tug loj baked qos yaj ywm yog zoo li zoo li cov nplej zom los npaj cov neeg ncaws pob rau khaus workouts ntev ntev. Kev noj qab haus huv carbohydrates tau pom tias muab hluav taws xob txaus thiab pawg ntseeg tshaib plab rau cov sij hawm. Ib nrab yog ib nrab ci qos yaj ywm yog kwv yees li 170 calories, 37g ntawm carbs, 5g ntawm cov protein, thiab 4g ntawm fiber ntau nrog tsis muaj rog.
Qos yaj ywm kuj muaj qhov zoo ntawm lysine, ib qho tseem ceeb ntawm cov amino acid thiab ib qho ntawm cov khoom vaj khoom tsev. Cov khoom cog muaj protein ntau nyob hauv cov qos yaj ywm pom tias yuav ua rau cov nqaij ntshiv kev loj hlob thiab cov khoom hauv lub cev zoo. Nws tseem qhia tau tias kom hlawv roj ntau dua kev txhim kho kev txo nqi ntawm lub cev rog.
Cov neeg laus thiab cov neeg ncaws pob muaj txiaj ntsig zoo ntawm qhov muaj zog thiab cov leeg pabcuam ntawm cov qos yaj ywm dawb. Cov phytochemicals, antioxidants, thiab cov as-ham uas tseem ceeb kuj pom tias yuav pab txhawb kev noj qab haus huv. Nws tshwm tau cov pov thawj txaus los txhawb cov qos yaj ywm raws li cov zaub mov zoo noj nyob hauv koj cov khoom noj.
Qos Tswv Yim
Ci los yog rhaub koj cov qos yaj ywm es txhob muab kib.
Tsis txhob muaj roj ntau ntau xws li qaub nplaum, cheddar cheese, thiab butter.
Ci qos yaj ywm wedges thiab siv ib tug tsis muaj suab thaj ntxiv organic ketchup.
Txaus siab rau koj cov qos yaj ywm kom zoo nrog cov xibfwb dawb yogurt siv qaub nplaum lossis butter.
Npaj cov qos yaj ywm uas siv tsis muaj ntsev tsawg los sis cov zaub kua zaub, tsis muaj roj lossis tsis muaj roj tsawg, lossis yog muaj roj tsawg dua Greek yogurt.
Qos yaj ywm chips tsis yog ib qho zaub noj.
> Qhov chaw:
Dariush Mozaffarian, MD thiab lwm tus, Cov Kev Hloov Kho Noj Qab Haus Huv thiab Txoj Haujlwm thiab Kev Nyab Xeeb Ntev Nyom Hauv Cov Pojniam thiab Txivneej, Phau Ntawv Qhia Txog Tshuaj Tiv Thaiv Tshiab , 2011
> Janet C. King thiab al., Dawb Qos yaj ywm, Kev Noj Qab Haus Huv Rau Tib Neeg, thiab Kev Kho Kev Noj Haus, Kev Txhim Kho hauv Kev Noj Haus , 2013