Carbs Yeej Tsis Tsim Muaj Vaj Huam Sib Luag
Carbohydrates (carbs) yog qhov tseem ceeb rau peb cov khoom noj, thawj qhov chaw, thiab tseem ceeb heev rau kev noj qab nyob zoo. Thaum peb noj carbohydrates , peb lub cev hloov mus rau hauv glycogen (qab zib) uas yog lub zog peb xav tau kom muaj lub cev zoo. Qhov teeb meem no muaj ntau lub zoo carbs tau raug sau lo lus phem thiab ntau cov khoom noj khoom haus pom zoo kom lawv tshem tawm kom poob phaus, txo cov rog, thiab ua kom nce ntses loj. Qhov no ua rau peb tuaj yeem ua kom tsis zoo, txo lub zog, thiab tuaj yeem ua haujlwm qoj ib ce.
Tawm ntawm no qhov tseem ceeb ntawm cov zaub mov ntawm cov khoom noj txhua hnub tsis yog lo lus teb kom poob phaus lossis ua tiav lub cev ntshiv. Raws li kev tshawb nrhiav, tej zaum peb yuav muaj kev phiv thaum koj lub cev sim ua kom tsis muaj roj. Tej teebmeem ntawm txoj kev txwv carb tuaj yeem muaj kiv taub hau, qaug zog, xeev siab, tsis muaj zog, thiab kev nyuaj siab nrog rau kev muaj mob loj dua.
Yuav kom tswj tau kev noj qab haus huv thiab ua kom peb lub hom phiaj muaj zog , to taub qhov zoo ntawm qhov zoo thiab qhov phem carbs yuav yog qhov tseem ceeb. Thaum peb paub yuav ua li cas xaiv txoj cai carbohydrates, peb yuav hnov xis nrog lawv los pab txhawb txoj kev noj qab haus huv.
Dab tsi yog qhov txawv?
Dab tsi yog qhov txawv ntawm qhov zoo thiab phem carbohydrate? Nws yuav yog ib qho tseem ceeb kom to taub cov hom carbohydrates ua ntej teb cov lus nug ntawd. Carbohydrates tuaj yeem piav qhia raws li hauv qab no:
- Complex carbohydrates : cov zaub mov muaj fiber ntau thiab cov hmoov txhuv nplej siab siv sijhawm ntev dua ua ntej siv cov piam thaj rau lub zog. Lawv muaj cov vitamins, minerals, thiab antioxidants tseem ceeb. Qeeb qeeb-tso zog rau lub cev yog khoom noj khoom haus. Tag nrho cov nplej, taum, quinoa, legumes, oats thiab xim av txhuv yog qhov chaw zoo ntawm kev noj qab haus huv cov khoom noj.
- Yooj yim carbohydrates : cov khoom noj uas muaj suab thaj uas yooj yim yog muab los ntawm lub cev thiab muab ceev ceev. Txiv hmab txiv ntoo, qee cov zaub, mis nyuj thiab mis nyuj yog cov khoom siv ntawm cov ntxhuav yooj yim. Cov carbs yooj yim kuj muaj nyob rau hauv cov khoom noj thiab cov khoom noj zoo li cov dej qab zib, dawb qab zib, thiab cov khoom noj uas yuav tsum tau zam. Txawm hais tias txiv hmab txiv ntoo, veggies, thiab mis nyuj yog xam tau yooj yim carb, lawv muaj cov as-ham uas tseem ceeb , fiber ntau, thiab protein ntau thiab ua ntau dua li txoj kab carbohydrates thaum digested.
Kuv Yuav Tsum Noj Thiab Yuav Tiv Thaiv Li Cas?
Kev xaiv cov cai carbs yog ib qho tseem ceeb rau lub cev noj qab nyob zoo. Qhov zoo tshaj plaws carbohydrates yog los ntawm natural resources thiab tsis yog los ntawm ib lub thawv. Lawv muaj xws li cov zaub mov zoo xws li whole grains, vegetables, and fruits.
Noj cov pob kws los ntawm cov txiv hmab txiv ntoo los ntawm cov txiv hmab txiv ntoo los ntawm cov txiv hmab txiv ntoo los ntawm cov txiv hmab txiv ntoo. Siv dej txhuv xim dawb, dawb los yog hmoov nplej dawb dawb yog lwm txoj hau kev xaiv cov zoo carbs. Cov npe nram qab no yog cov zaub mov zoo rau cov zaub mov zoo:
- zaub - noj ntau yam txhua hnub
- tag nrho cov nplej - oats, quinoa, mov paj dawb, thiab barley yog ib txhia
- ceev thiab noob
- tag nrho cov txiv hmab txiv ntoo
- Taum thiab legumes
- Tubers - Sweet qos yaj ywm, qos yaj ywm
Tsis txhob muaj cov phem carbohydrates tsis muaj txiaj ntsim zoo rau qhov tsis zoo rau lub cev. Cov phom sij phem muaj kev ua thev naus laus zis, khoom noj khoom haus zoo tshaj plaws hauv cov khw muag khoom noj. Ceev faj ntawm cov khoom noj khoom haus zoo tshaj plaws uas tsis muaj rog, tsis muaj piam thaj, dawb, tsis muaj roj, tsis muaj calorie, thiab tsis muaj suab thaj ntxiv. Hmoov tsis, phem carbs xws li cov no tau ntaus cov kev ua si qoj scene disguised ua khoom noj qab nyob zoo.
Nws yog ib qho tseem ceeb uas yuav tau ua zoo zoo hauv kev pom txiaj rau qhov phem carb thiab xa lawv kom ntau li ntau tau los ntawm peb cov kev noj haus. Yog tias koj tsis to taub cov khoom xyaw , nws yog ib qhov kev phem. Cov khoom xyaw tsawg rau khoom ntim khoom noj khoom haus zoo dua. Cov khoom noj yuav tsum muaj ob peb cov khoom xyaw thiab ib lub txaj luv luv kom pom tias kev noj qab haus huv.
Kev tshem tawm cov carbohydrates zoo li cov qhob cij dawb, cov zaub mov thiab dej qab zib yog txoj kev zoo kom tsis txhob muaj cov carbs phem. Cov nram qab no ntawm cov carbs phem raug nquahu kom raug zam rau kev noj qab haus huv dua:
- Cov dej qab zib qab zib - dej qab zib, cov dej qab zib muaj qhov kis las thiab dej qab
- Kua txiv - feem ntau tau ua ke nrog ntxiv qab zib thiab preservatives
- Dawb qhob cij - ua kom zoo zoo cov khoom tsis muaj zaub mov zoo
- Cov zaub mov ua zaub mov - tsis muaj zaub mov ntau npaum li cas thiab muaj cov khoom txuag
- Mis nyuj khov, khoom qab zib thiab mis nyuj qhob noom xim kasfes - tsis muaj zaub mov muaj nqis, muaj suab thaj thiab cov tshuaj txhuam. Zoo tsaus nti chocolate tau tso rau hauv kev noj haus zoo .
Qhov zoo tshaj plaws carbs yuav yog cov zaub mov tiag tiag, feem ntau tsis nyob hauv ib pob, thiab muaj zaub, txiv hmab txiv ntoo, thiab whole grains.
Cov Khoom Noj thiab Fiber Ntau
Dietary fiber ntau los ntawm txoj thiab yooj yim carbohydrates. Txoj Cai Kev Noj Haus rau Cov Neeg Asmeskas hais tias peb noj 45-55 feem pua ntawm peb cov khoom noj los ntawm kev noj qab haus huv carbohydrates kom tau raws li cov tsoo fiber ntau. Peb cov khoom noj haus yuav tsum muaj ntawm 25-35 grams txhua hnub. Cov kev tshawb fawb ntev qhia kev noj cov zaub mov hauv fiber ntau pabcuam kev mob ploj, kev txhim kho plab, thiab kev pheej hmoo txo kab mob. Peb xav tau ob hom fiber ntau rau kev noj qab haus huv thiab kev nyab xeeb :
Insoluble fiber tsis tawg thaum lub sij hawm zom thiab absorbed rau hauv cov hlab ntsha. Nws ntxiv ntau rau peb cov poop kom yooj yim tua txo cov xwm txheej ntawm cem quav. Cov zaub mov hauv qab no yog cov zoo carbohydrates thiab ib txoj kev zoo kom haus cov kua roj:
- Tag nrho cov hom qoob mog qhua
- Barley
- Xim av txhuv
- Couscous
- Bulgur los yog hnav qoob loo tag nrho
- Nplej bran
- Noob
- Feem ntau cov zaub
- Txiv hmab txiv ntoo
Soluble fiber ntau absorbs dej thiab ua ib tug nplaum gel hauv peb cov hnyuv uas pab mos muag poop kom yooj yim tshem tawm. Nws tseem khi rau cov cholesterol thiab cov suab thaj ua kom tsis txhob los yog tiv thaiv lawv tso tawm rau hauv cov ntshav. Cov tshuaj fiber ntau pab txhawb cov kab mob plab kom txo tau qhov mob thiab txhawb kom peb lub cev tiv thaiv kab mob. Cov zaub mov hauv qab no yog cov zoo carbohydrates thiab ntau qhov chaw ntawm cov khoom fibular soluble:
- Oatmeal
- Oat bran
- Barley
- Ceev thiab noob
- Feem ntau cov txiv hmab txiv ntoo
- Qhuav taum thiab peas
- Avocados
Ntxiv Txog Carbohydrates
Cov nram qab no carbohydrate sib piv piav txog vim li cas carbs tsis tsim vaj huam sib luag:
Cov zaub zoo
- Tsawg tshaj li qis qis - peb muaj peev xwm noj ntau ntau nrog calorie ntau dua
- Nutrient values - ntau yam kev pabcuam kev noj qab haus huv tseem ceeb
- Tsis yog cov xim qab zib los yog cov hmoov nplej dawb
- Cov ntsiab lus muaj fiber ntau - qhia txog kev tswj ntshav qab zib thiab insulin, txo cov roj cholesterol, pab poob phaus, txhim kho kev zom mov, thiab lwm cov txiaj ntsim kev noj qab haus huv
- Tsawg rau hauv sodium
- Tsawg hauv cov roj saturated, tsis tshua muaj tsis muaj roj cholesterol, thiab tsis muaj Trans nqaijrog
Phem Carbs
- Siab hauv calorie ntau ntau
- Siab hauv cov xim uas muaj suab thaj - cov kev tshawb fawb qhia cov xim qab zib zoo li cov fructose pob kws syrup ua ntau tshaj 20% ntawm calories peb noj txhua hnub . Refined sugars yog txuas rau kab mob, rog thiab hom 2 mob ntshav qab zib. Dawb piam thaj, siab fructose pob kws phoov, thiab ntxiv suab thaj yog cov qauv
- Siab nyob hauv cov hmoov nplej dawb - cov hmoov nplej stripped ntawm nutrient nqi ua kom pom cov xim dawb
- Nutrient tus nqi - xoom kom tsawg
- Fibre - xoom kom tsawg
- Sodium - Siab
- Sibhawm - Siab
- Roj Cholesterol - Siab
- Trans nqaijrog - Siab
Ib Lo Lus Los Ntawm:
Carbohydrates yog ib qho tseem ceeb ntawm kev noj qab haus huv thiab peb cov thawj lub zog. Qhov no tsis txhais hais tias thau khoom ntawm cov khoom phem xws li cov ncuav pas dej thiab dej qab zib tab sis xaiv qhov zoo carbs kom tau kev noj qab haus huv thiab kev nyab xeeb. Carbs tsis tsim kev vaj huam sib luag thiab qhia tau qhov zoo ntawm qhov phem yuav pab koj zoo dua txog kev ceev lawv hauv koj txoj kev noj haus.
Qhov chaw:
National Academies lub koom haum ntawm kev kho mob, Kev noj haus kev noj haus kom muaj zog, Carbohydrate, Fibre, Muaj roj, Acid Acids, Cholesterol, Protein, thiab Amino Acids, 9-5-02
cdc.gov, khoom noj khoom haus rau txhua tus, carbohydrates , 12-11-12