Ib daim ntawv qhia txog Carbohydrates and Fitness
Puas muaj cov zoo carbs thiab phem carbs? Lo lus teb yog tsim nyog muaj. Feem xyaw carbohydrates mas feem ntau hu ua cov carbs zoo thiab yooj yim carbohydrates li cov carbs phem. Qhov zoo carb phem carb zaj dab neeg tsis yog yooj yim uas yooj yim, tab sis to taub qhov txawv ntawm qhov zoo carbs thiab phem carbs yuav pab koj ua kom noj qab haus huv thiab kev xaiv qoj.
Qhov tseeb, carbohydrates yog lub hauv paus ntawm kev noj zaub mov zoo.
Cov neeg ntawm peb nyiam qoj ib ce thiab qoj yuav tsum muaj tsawg kawg yog ib co kev paub ua haujlwm ntawm carbohydrates vim tias lawv yog peb lub hlwb thiab lub cev cov khoom noj muaj zog.
Peb lub cev ua rau cov carbohydrates qia mus ua piam thaj thiab hlawv qab zib li roj rau peb lub hlwb thiab lub cev. Qee cov neeg ntshai tsam carbohydrates vim lawv xav tias cov suab thaj tuaj yeem txhais tau hais tias hnyav nce , npuaj siab thaum pib, thiab txhua yam tsis zoo. Tab sis qhov tseeb yog tias koj lub paj hlwb thiab lub cev yuav tsum muaj ib qho khoom noj qab zib kom zoo, daim duab qab zib uas lub cev so carbohydrates los.
Complex Carbohydrates
Feem xyaw carbohydrates yog cov "zoo carbs". Piv txwv ntawm cov txheej txheem carbs tseem yog whole grains, starchy zaub, thiab taum. Lawv muaj cov nyom molecules uas ua rau kev qeeb qeeb qeeb, xa tawm cov dej qab zib kom txaus rau cov hlab ntsha. Thaum qab zib xa mus rau lub hlwb maj, lawv tuaj yeem hlawv nws rau lub zog thiab peb lub zog thiab qhov kev xav nyob ruaj khov. Glycemic Performance index yog ntsuas raws li kev noj qab haus huv thiab ntau npaum li cas cov zaub mov ua rau cov ntshav qab zib qis dua.
Yooj Yim Carbohydrates vs Bad Carbohydrates
Yooj yim carbohydrates yog ua los ntawm cov yooj yim molecules uas yooj yim rau koj lub cev rau kev rhuav tshem thiab xa kom qab zib rau cov hlab ntsha sai sai. Phem carbs yog nyob hauv pawg carbohydrate yooj yooj yim. Cov dej qab zib dawb thiab cov hmoov nplej dawb yog cov piv txwv ntawm cov kab yooj yim carbohydrates.
Lawv txoj kev puas tsuaj sai sai ua rau ceev ceev hauv cov ntshav qab zib. Qhov ntawd yog qhov uas koj tau txais ib lub zog ntawm lub zog, ces qhov poob loj - thiab koj cov mus ob peb vas mus nrog nws. Ntxiv rau, thaum ntau dhau heev lawm cov dej nyab lub cev tag nrho ib zaug, koj lub cev tsis tuaj yeem siv nws tag nrho rau lub zog thiab hloov nws mus rau ... kwv yees li cas? Rog. Tau, koj lub cev thaum kawg hloov cov suab thaj ntau dhau rau hauv glycogen thiab tom qab ntawd ua rog rau kev cia. Thiab zuj zus, tas li ntawm lub hlwb uas muaj ntshav qab zib ntau tuaj yeem txuam nrog ntshav qab zib txog kab mob xws li hypoglycemia, ntshav qab zib, thiab cov tshuaj tiv thaiv insulin.
Tsis yog txhua yam yooj yim carbohydrates yog cov "phem" phem carbs. Ib txhia, zoo li cov txiv hmab txiv ntoo, yog cov yooj yim, cov zaub mov zoo. Txiv hmab txiv ntoo tshiab muab peb cov enzymes, cov vitamins, minerals , thiab fiber . Cov khoom noj kuj tseem muaj cov khoom noj khoom haus zoo xws li cov protein , vitamins, thiab cov rog . Lub point yog kom paub txog tias cov kev yooj yim carbohydrates, uas tsis yog li "phem", yog cov tseem ceev cov suab thaj uas tsis txhawb nqa peb lub zog rau tib txoj kev uas cov kab carbohydrates ua.
Zoo Carbs Ploj Hloov
Ib qho ntawm cov teeb meem tsis meej txog carbohydrates yog qhov txawv ntawm cov khoom noj uas muaj txhij txhua thiab kom zoo. Tag nrho cov nplej yog ib qho piv txwv zoo. Thaum twg yog ib qho ua kom zoo zoo, cov khoom siv thiab cov fiber ntau tau muab coj los ntawm nws ua kom ceev thiab zom tsis zoo.
Cia peb saib cov hmoov nplej dawb hmoov nplej: Cov qoob noob nplej tag nrho nrog rau tag nrho nws qhov chaw muaj qhov bran, endosperm, thiab cov kab mob. Lub bran muab peb fiber ntau uas muaj ntau cov kev pab cuam digestive nrog rau kev ncua ntawm cov zaub mov thiab lub nqus tau roj. Thiab cov phaj nyaj yog qhov feem uas muaj feem ntau cov as-ham. Tab sis thaum cov hmoov nplej ua kom cov hmoov nplej dawb ua kom dawb hmoov nplej dawb thiab cov kab mob tau muab tshem tawm, tawm hauv qhov tsuas pub tsawg dua qhov kev noj qab haus huv.
Kev txhim kho yog siv rau lwm yam khoom noj uas zoo li cov pob kws thiab cov mov nplej thiab. Peb feem coob tsuas pom cov khoom noj khoom haus no dhau los ua cov hmoov nplej dawb thiab siv los ua cov zaub mov ua mov noj xws li noj tshais zaub mov, mov ci, tortillas, dawb txhuv thiab qua ntxi zaub mov.
Cov carbs uas muaj qhov denatured tsis zoo li yuav pab koj txhawb koj lub zog.
Li ntawd, qhov phem tshaj plaws carbohydrates yog cov uas muaj me ntsis nyob rau hauv txoj kev ntawm kev noj haus thiab twj ntau yooj yim, lub zog-destabilizing suab thaj rau hauv lub cev. Piv txwv ntawm cov khoom noj phem, cov zaub mov phem phem yog cov uas ua los ntawm cov khoom qab zib kom zoo thiab cov hmoov nplej zoo li cov khoom qab zib, ncuav mog qab zib, cov ncuav mog qab zib thiab cov qhob cij dawb - tsis muaj kev pab cuam thiab tsis muaj zog.
Tau Zoo Carb Zog
Kuv nyiam duab rau kev zom zaub mov hauv carbohydrate yog xav txog ib qho chaw pw tom hav zoov. Complex carbs zoo li cov cav zoo. Lawv ntes tau yooj yim thiab hlawv kom ntev ntev. Qhov phem, yooj yim carbs yog zoo li qhuav kev sib tw. Thaum peb muab lawv tso rau hauv peb lub plab hauv cov hluav taws lawv tuaj sai sai thiab tom qab ntawd hlawv tawm ntawm peb nrog me ntsis khiav ntawm.
Kev noj zaub mov muaj xws li carbohydrates nrog txoj kev noj qab haus huv, nrog rau cov rog noj qab haus huv thiab cov nqaijrog . Peb cov neeg uas xav kom muaj kev noj qab haus huv thiab tuaj yeem ua zoo thiab nyob rau ntawd, yuav tsum tau ua kom zoo dua ntawm peb pawg mov.
Qhov chaw:
> Haas, Elson. Noj qab nyob zoo nrog Kev Noj Haus.
Holford, Patrick. Phau Tshiab Phau Ntawv Qhia Txog Kev Noj Qab Haus Huv. Hla Xovxwm; 2005.
Mayo chaw kuaj mob. Tag nrho cov nplej: Hearty options rau kev noj haus zoo,
> MyPyramid.gov. "Sab hauv [khoom noj] Pyramid."