Carbohydrates nyob rau hauv cov zaub mov

Ib tug organic carbon compound nrog rau oxygen thiab hydrogen hu ua carbohydrate. Tus txiv neej twg thiaj li raug carbohydrates nyob rau hauv cov zaub mov, vim hais tias lub cev xwb tsis tau coj los ua ke rau lawv. Tsis muaj carbohydrates yuav tsis muaj tseeb metabolism ntawm cov nqaijrog thiab nqaijrog, lub lag luam ntawm lub plawv, lub siab thiab lub paj hlwb. Lawv yog siv rau lub hwj chim tiam thiab cov nqaij. Nyob rau hauv tib neeg, muaj ib txwm glycogen, uas yog rhuav rau hauv zib molecules dlhos cov theem nyob rau hauv cov ntshav ntawm kev noj mov. Nws qhov chaw yog nqaij thiab nqaij qaib, daim siab thiab ntses. Ib feem peb ntawm glycogen muab cia rau hauv lub siab, lub tshuav loj - nyob rau hauv cov nqaij, tag nrho cov nyiaj ntawm txog 500 grams. Nrog rau cov havzoov ntawm glycogen khw muag khoom noj, retrieves nws tawm ntawm lub cev protein neej puas khoom. Qhov no qhia qhov tseem ceeb ntawm carbohydrates rau tib neeg, vim hais tias, los ntawm lawv cov tsis muaj kev txom nyem lub hlwb nws ntau nowhere coj lub zog rau oxidation dab. Cov tib neeg lub hlwb ntawm hais txog 70 kg hnyav yuav tsum tau 100 grams ntawm zib txhua hnub, lwm 30 grams yuav tsum tau rau zus tau tej cov ntshav liab thiab haus 35 grams ntawm striated nqaij. Cov mob shortage ntawm glycogen negatively muaj feem xyuam rau lub siab, txoj kev ua rog nyob rau hauv nws. Nws yog ib qho tseem ceeb uas lub cev tau txais qhov yuav tsum tau npaum li cas ntawm carbohydrates, lawv ntau Khoom ua rog thiab tsis muaj - muab protein metabolism txheej txheem.
Qab zib carbohydrates xws li piam thaj thiab sucrose yog ib tug pab pawg ntawm tej yam yooj yim carbohydrates, starch, cellulose, pectins - ib tug pab pawg complex. Koj yuav tsum paub dab tsi cov khoom rau ntau carbohydrates? Tej yam yooj yim organic tebchaw nplua nuj nyob rau hauv txiv hmab txiv ntoo thiab berries, qab zib (beet, grape, pas nrig) 90% - 100% muaj sucrose. Cov carbohydrates yog sai yaj nyob rau hauv dej thiab muaj zoo absorbed. Complex tebchaw muaj zaub thiab nplej. Carbohydrates nyob rau hauv cov zaub mov muaj ntau noj haus qhov tseem ceeb. Ntau pab ntawm cov no yog xam tias yog unrefined complex, txij li thaum lub cev qhuav dej ntawm tus txheej txheem mus rau hauv yooj yim qab zib tau qeeb, nws tsis ua rau cia li hloov nyob rau hauv zib. Cov khoom muaj xws li cereals los ntawm tag nrho cov nplej, pasta, legumes, zaub, neeg rau. Carbohydrates, nyob rau hauv dab tsi cov khoom tsis tau hais tias yuav pab tau? Nws yog tag nrho cov neeg dawb huv carbohydrates tias ua li tus ncuav, khoom qab zib, thiab dej caw.
Lub glycemic Performance index ntawm ib yam khoom qhia tus nqi uas carbohydrates nyob rau hauv lub cev ntaub ntawv qabzib. Yog li ntawd, feem ntau yuav tsim ib tug qauv ntawm cov zib cov khoom xws li npias, hnub, Fabkis mov ci, ci qos yaj ywm, jams, mov mij, chips. Tshaj tau txais nyob rau hauv lub cev piam thaj accumulates ua rau lub cev muaj roj khw muag khoom noj. Carbohydrates nyob rau hauv cov zaub mov nrog ib tug tsawg glycemic Performance index zaub mov nqis maj mam, yog li tom cov kev xav ntawm fullness, yog li ib tug noj qab nyob zoo noj cov zaub mov yog tsim nyog los muab kev xaiv li cas rau lawv. Qhov no pom xam lav, txiv lws suav, zaub qhwv, dos, nceb, kua, taum, lentils, hlaws barley, sunflower noob.
Yuav ua li cas kev faib ua feem tau carbohydrates nyob rau hauv qhov nruab nrab tib neeg cov khoom noj nrog nruab nrab loads? Raws li ib tug txoj cai, tsis muaj ntau tshaj li 500 grams rau ib tug neeg noj qab nyob, ib hnub twg, nyob rau tib lub sij hawm, yooj yim digestible suab thaj nyob rau hauv tag nrho cov loj yuav tsum tuaj tsis muaj ntau tshaj li ib tug peb lub hlis twg. Cov neeg uas muaj mob ntshav qab zib yuav tsum tau cais los ntawm cov feem ntau yooj yim suab thaj ntawv qhia zaub mov. Cov neeg uas muaj kev koom tes nyob rau hauv cov kev ua si los yog hnyav lub cev ua zog, nws yog tsim nyog los ob npaug qhov tsawg ntawm cov carbohydrates nyob rau hauv lub cev, cov neeg laus, on qhov tsis tooj, qhov yuav tsum tau rau carbohydrates yog txo mus rau 350 grams, thiab cov rog rau 200 grams tauj ib hnub.

Yooj yim heev rau xam yuav tsum tau tus nqi ntawm cov nqaijrog, carbohydrates thiab nqaijrog rau niaj hnub siv, yuav tau txais tag nrho cov lub cev xav tau kev pab rau lub neej. Qhov loj tshaj plaws - tsis txhob mus yuam kev thiab tsis thim rov qab rau hauv dej siab ntawm yooj yim digestible carbohydrates.