Khoom noj khoom haus thiab dej haus, Ntsiab kawm
Complex carbohydrates - cov zaub mov. Daim ntawv teev cov khoom uas muaj ntau txoj carbohydrates
Carbohydrates, xws li cov nqaijrog thiab nqaijrog yog ib qho tseem ceeb lub tsev blocks ntawm peb lub cev. Lawv muab cov khoom noj peb lub hlwb, lub paj hlwb thiab kabmob ntawm tseem ceeb heev zog thiab muaj lub theem ntawm glycogen. Tab sis nyob rau hauv lem, cov tshuaj yuav ua tau yooj yim (mono- thiab di-saccharides) thiab, raws li, complex carbohydrates (los yog polysaccharides). Rau lub qub hauj lwm ntawm lub cev yog tsim nyog los KOOB lawv tau raug. Nws yog ntseeg hais tias nyob rau hauv thiaj li yuav tswj lawv tus kheej nyob rau hauv lub cev zoo yog zoo tshaj plaws rau noj yog tsis yooj yim, tab sis nws yog txoj carbohydrates. Cov khoom siv, uas yuav muaj ib daim ntawv teev cov feem ntau paub npe rau koj, yuav nyob rau hauv tej khw. Tab sis ua ntej koj ua tau cov zaub mov, koj yuav tsum xav txog ib co ntsiab lus tseem ceeb.
Yuav ua li cas yog ib tug complex carbohydrate
Cov khoom noj uas nplua nuj nyob rau hauv fiber, crude fiber ntau thiab cov hmoov txhuv nplej, yeej ib txwm muaj txoj carbohydrates. Cov khoom siv, ib daim ntawv teev cov neeg uas yuav tsum tau ib daim ntawv teev cov nplej thiab zaub ntsuab yuav tsum nco ntsoov yuav tam sim no nyob rau hauv koj lub tub yees thiab yuav kwv yees li 30-40% ntawm cov hnub noj kom tsawg. Ntau yam cereals, qos yaj ywm raws li tais diav, nyuaj zaub (taub dag, eggplant, taub zucchini) yuav tsis tsuas yog yuav ib qhov chaw ntawm lub zog thiab lub zog, tab sis kuj yog ib tug zoo cawv rau hauv lub xeev ntawm lub hnyuv ib ntsuj av. Nco ntsoov muaj xws li nyob rau hauv koj txhua hnub khoom noj ntawm complex carbohydrates. Cov khoom siv, daim ntawv teev cov uas yog ntxaws hauv qab no, yuav pab koj ua ib tug qab thiab varied ntawv qhia zaub mov. Tab sis nco ntsoov, cov no yog dua li siv nyob rau hauv thaum sawv ntxov, thiab nyob rau hauv huab mob, nyob rau hauv thawj ib nrab ntawm lub hnub.
Hom ntawm complex carbohydrates
cov hmoov txhuv nplej
Starch yog lub tseem ceeb tshaj plaws neeg muag khoom ntawm carbohydrates rau lub cev. Qhov siab tshaj plaws concentration cai nyob rau hauv cov zaub mov ntawm tsob nroj keeb kwm, mas nyob rau hauv cereals. Cov khoom noj uas muaj complex carbohydrates (daim ntawv teev cov richest nyob rau hauv cov hmoov txhuv nplej)
Buckwheat (60%). - Rice (70%).
- Oats (txog 49%).
- Nplej zom (los ntawm gluten nyob rau hauv lub pib cov ntaub ntawv uas tej zaum yuav muaj 62-68% cov hmoov txhuv nplej).
- Rye cij (nyob ntawm seb lub qib ntawm hmoov siv, 33-49%).
- Nplej mov (35-51%).
- Lentil (tshaj li 40%).
- Peas (44%).
- Kua (3.5%).
- Qos yaj ywm (nyob ntawm seb ntau yam thiab freshness ntawm cov khoom, 15-18% cov hmoov txhuv nplej).
glycogen
cellulose
Heev uas zoo sib xws nyob rau hauv muaj pes tsawg leeg rau lub polysaccharides. Nws yog ib tug ntxhib fiber ntawm tsob nroj keeb kwm, yog tsis tshua muaj ib qho tseem ceeb rau lub qub hauj lwm ntawm txoj hnyuv. Feem ntau ntawm nws yog muaj nyob rau hauv tag nrho cov nplej, uas yog tsis raug mus rau cov neeg kho tshuab tu thiab tshav kub kev kho mob. Diversify cov khoom noj ntawm tej zaub mov, koj yuav tau yooj yim tswj cov kev xav ntawm kev tshaib kev nqhis, txij li thaum ntxhib fibers muab ib tug kav ntev lawm ntawm satiety. Qhov no feature muab complex carbohydrates. Cov khoom siv, daim ntawv teev cov uas yog muab hauv qab no, muaj ib tug ncaj loj npaum li cas ntawm fiber:
- Legumes.
- Txiv hmab txiv ntoo thiab zaub uas muaj noob (txiv hmab, apples, kiwi, pomegranate).
- Cov zaub tshiab thiab tshuaj ntsuab.
- Cov tag nrho grain cereals (tsis yav tas los tu thiab steaming).
- Ceev (hazelnuts, txiv laum huab xeeb, almonds).
pectin
Pectin fiber nyob rau hauv lub cev ua si ib lub luag hauj lwm adsorbents. Yaj nyob rau hauv dej, lawv tig mus rau hauv ib tug khov colloidal loj uas thim ntau yam ntawm toxins, carcinogens thiab txawm hnyav hlau. Nws pectins free hnyuv ntawm toxins thiab normalize lub digestive ib ntsuj av.
Glycemic Performance index zaub mov
Yog hais tias koj sim noj txoj cai, nws yog zoo dua rau muab kev xaiv li cas rau cov khoom uas muaj ib tug siab cov ntsiab lus ntawm polysaccharides, lawv yuav tsis tsuas pab tau ntau, tab sis kuj pab kom poob ceeb thawj. Yog hais tias koj xav nyob rau hauv dab tsi lub glycemic Performance index yog ob qho tib si yooj yooj yim thiab complex carbohydrates, ib daim ntawv teev cov khoom (rooj qhia hauv qab no) yuav pab tau koj to taub.
| Lub glycemic index | ntawv teev cov khoom |
| tsawg tshaj li 15 | Ntau hom zaub qhwv (zaub qhwv, zaub cob pob, zaub paj, zaub pob qe), zaub ntsuab thiab tshuaj ntsuab (dib, taum, taub zucchini, asparagus, sorrel, rhubarb, zaub xas lav, spinach, dos thiab al.), Cauliflower, qhiav, turnip, qos liab , taub, kua txob, taub, txiv ntseej, eggplant, nceb, sauerkraut, bran. |
| 15-29 | Berries (cranberries, txiv ntoo qab zib, blueberries, txiv ntoo qab zib, cranberries, txiv moj mab), ib tug ntau yam ntawm neeg (tshwj xeeb tshaj yog txiv laum huab xeeb), txiv kab ntxwv qaub, txiv qaub, kua taum thiab khob cij, yogurt (tsis muaj piam thaj), yogurt, cov noob taub dag, tsaus qhob noom xim kasfes. |
| 30-39 | Dried txiv hmab txiv ntoo (apples, apricots, prunes, apricots), txiv hmab txiv ntoo (pears, txiv duaj, apples), berries (tag nrho cov hom ntawm currants, raspberries), legumes (taum mog, taum, lentils, taum), mis nyuj qhob noom xim kasfes, kav zaub, carrots, txiv lws suav, Brewer lub poov xab, khoom noj siv mis (uas tsis muaj roj tsev cheese thiab yogurt, mis nyuj). |
| 40-49 | Cereals thiab cereal (oats, hom qoob mog, barley, buckwheat), qhuav hnub, rye qhob cij uas bran, pasta, hmoov, noj mov, dej qab zib (npias thiab kvass), txiv pos nphuab, cov txiv hmab, gooseberries, txiv pos nphuab, tangerines, txiv puv luj, melon, txiv kab ntxwv . |
| 50-59 | Nplej zom ntawm lub durum nplej, nplej xim av, ncuav qab zib (oatmeal, biscuits), dumplings, pies nrog nqaij, dumplings (nrog rau ntau yam ntsaws), txiv nkhaus taw, kiwi, kaus poom taum mog, cereals thiab unsweetened cereal, kaus poom kua los ntawm apples, txiv quav ntswv nyoos thiab pears. |
| 60-69 | Jams thiab preserves, jellies, ice cream (tag nrho cov flavors, tab sis tsis muaj fillers thiab toppings), txiv tsawb. |
| 70-79 | Dawb mov, xim av qab zib, beets, raisins, dib liab, qos yaj ywm (boiled, steamed, nyoo), pob kws (nyob rau cob thiab taum), khoom ci (biscuits, pancakes, cheese ncuav, pancakes), qhob noom xim kasfes tuav. |
| 80-89 | Zephyr, ib tug ntau yam ntawm pastries, candies, zib ntab, khob cij dawb, caramel |
Complex carbohydrates rau poob
Tsis tshua muaj carbohydrate noj cov zaub mov yog raws li nyob rau hauv lub fact tias vim lub tsis muaj glycogen lub cev pib siv cov rog rau lub zog, muaj zog lub disintegration uas yuav ua rau cov tsim ntawm dawb radicals - ketones. Malnutrition li no yuav coj tau tus kab mob rau "acidification" kom txog thaum acidotic coma. Yog li, txoj carbohydrates zoo dua rau poob tshaj tag nrho cov cais tawm ntawm cov khoom noj yooj yim. Qhov no yog vim lub fact tias lawv, tsis zoo li yav tas, tsis noj tsis tu ncua thiab depressing kev xav ntawm kev tshaib kev nqhis, thiab yog ib tug zoo qhov chaw ntawm "ntev" zog rau tag nrho lub hnub.
yuav pab tau yim pab
Nco ntsoov hais tias ib tug uas tsis muaj carbohydrate noj cov zaub mov thiab noj cov khoom noj uas muaj ib tug uas tsis muaj glycemic index - tsuas yog ib qhov link hauv cov kev tswj ntawm lawv cov luj thiab cov ntshav qab zib theem. Yog hais tias koj - ib tug adherent ntawm ib tug noj qab nyob zoo noj cov zaub mov, koj yuav tsum ua raws li tej kev cai:
- Sim noj rau tib lub sij hawm, soj ntsuam hom.
- Raws li multi-tivthaiv zaub mov.
- Yog hais tias ua tau, kom tsis txhob mus rau ib tug tsawg kawg nkaus qhov noj qab zib thiab khoom qab zib.
- Cov rog hauv cov khoom noj yuav tsum tau tsis muaj ntau tshaj li 30%.
- Sim noj ntau fiber.
- Refrain los ntawm caffeine, haus dej cawv thiab ntsev.
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