Noj qab haus huv, Noj
Cov nqaijrog, Sibhawm, carbohydrates: ib tug txheej txheem nyob rau hauv cov khoom
Health, xws li, tsuas yuav tsis muaj zog, yog hais tias tsis tsim system ntawm cov khoom noj kom. Nyob rau hauv lem, nyob rau hauv thiaj li yuav sib npaug ntawm cov khoom noj, koj yuav tsum muaj ib co theoretical kev paub txog cov khoom thiab tej yam uas tshwm sim tawm rau lawv, nws cov nqaijrog, Sibhawm, carbohydrates. Rooj ntawm calorie ntau ntau, ntawm chav kawm, yuav tau mus pab, tab sis yuav tau pib yog mus nrhiav tau tawm yog dab tsi lawv muaj thiab rau dab tsi.
rog
Xijpeem, thiab nqaijrog yog cov thawj lub tsev khoom siv rau lub hlwb thiab hlab ntsha hlwb. Txawm tias muaj tseeb tias lawv yog ib qho teeb meem loj nyob rau hauv kev tsim kho ntawm ib tug zoo ua si daim duab. Txij li thaum muaj roj yog raws li ib qho nyuaj raws li tsis tau lawv. Nws yog tsim nyog los kawm tau li cas cais cov "zoo" los ntawm "phem". Yog li ntawd, dag cov rog uas tsis coj tej yam kev pab rau lub cev, nyob rau hauv margarine thiab zoo - nyob rau hauv cov nqaij, ntses , thiab lwm yam ...
cov nqaijrog
Protein - yog lub hauv paus rau lub tsev ntaub so ntswg thiab hauv nruab nrog cev. Muaj ib tug xov tooj ntawm cov amino acids uas yog ua nyob rau hauv peb lub cev, tab sis muaj cov neeg uas yuav tsum tau tsuas rau cov zaub mov. Piv txwv li, tsuas yog nyob rau hauv khoom noj siv mis, qe thiab ntses muaj tag nrho cov tsim nyog ua kom tiav cov nqaijrog uas yuav tsum tau rau qub kev loj hlob ntawm tus kab mob. Tsis txhob hnov qab txog cov neeg amino acids uas yog tam sim no nyob rau hauv legumes, zaub thiab tag nrho haiv neeg.
carbohydrates
Tsuas yog carbohydrates muab lub cev ntau tshaj ib nrab ntawm cov kev tsim nyog tseem ceeb heev zog, yog li ntawd nws yog tsis tau mus muab lawv li, tab sis koj yuav tsum tau xaiv txoj cai. Yuav kom tshem tawm qab zib syrups, caramel thiab t. D. Qhov no yog vim lub fact tias xws li tej yam yooj yim carbohydrates tam sim ntawd absorbed rau hauv cov ntshav, ua ib tug cia li dhia ntawm insulin, uas yog vim li cas nquag mus ob peb vas swings. Tab sis, yog hais tias koj xav kom kho koj tus kheej mus rau ib tug qab zib khoom, nws yog tsim nyog los hloov lawv nrog lactose thiab fructose. Lawv tsis tsuas yog saturate lub cev, tab sis yuav tsis ua rau mus ob peb vas kev hloov.
qeeb carbohydrates
Lub ntsiab carbohydrates uas yog qhov tseem ceeb rau cov neeg nyob rau hauv lub hwj chim, - cov hmoov txhuv nplej polysaccharides ntawm zaub keeb kwm. Lawv lub ntsiab feature yog hais tias lawv yog maj mam nqis, yog li yuav tswj tus mob huam, ua rau kuas los ntawm metabolism. Cov txheej txheem ntawm cov protein, rog, carbohydrates yuav pab nrog qhov teeb meem no. Tom qab tag nrho cov, nyob rau hauv qhov tseeb koj yuav tsum tsis txhob ntshai ntawm cov khoom noj uas muaj loj nyiaj ntawm cov hmoov txhuv nplej. Lub polysaccharides siv nyob rau hauv kev noj haus kom muaj txwm microflora ntawm tus tib neeg lub plab. Los ntawm txoj kev, nws muab lub zaub mov thaj chaw ntawm cov hmoov txhuv nplej ib tug ntau ntawm txiv hmab txiv ntoo, cov zaub thiab cereals. Lawv yuav luag sau tag nrho cov lus cov khoom. Cov nqaijrog, Sibhawm, carbohydrates nyob rau hauv lawv daim ntawv uas ntuj yog lub ntsiab khoom noj khoom haus ntawm peb pog koob yawg koob pua pua txhiab xyoo. Thaum tswj kev noj haus yuav tsum tsis txhob ntshai hais tias koj yuav tau txais zoo dua.
ceev carbohydrates
Raws li lub rooj ntawm calorie ntau ntau, cov nqaijrog, cov rog, carbohydrates yog tam sim no nyob rau hauv yuav luag txhua yam khoom, tab sis, nrog rau tom kawg yuav tsum tau ceev faj. Tom qab tag nrho, yog polysaccharides no kuj muaj kev nyab xeeb, cov di- thiab monosaccharides yuav ua tau ib tug tiag tiag kev txaus ntshai. Txhua lub tsev muaj qab zib, uas nyob rau hauv cov hnyuv lov rau hauv fructose thiab qabzib. Qhov twg ntev li ntshav lawv tso nyob rau hauv cov roj txheej. Los ntawm txoj kev, hais tias uas rog nyob rau hauv muaj coob tus neeg twb provoked los ntawm ib tug misconception nyob rau hauv America hais tias cov sucrose ntxim rau koj qhov hnyav nce, khoom noj khoom haus thiab qab zib - tsis muaj.
vitamins
Muab ntxiv thiab tsim nyog vitamins yuav txawv los ntawm tej khoom noj khoom haus. Yog xav paub ntxiv cov ntsiab lus koj yuav kawm tau txog nws los ntawm ib tug dietitian uas yuav tsum tau mus xaiv lub teeb ntawm ib lub zuj zus. Tsim nyog rau ib txwm hauj lwm ntawm cov nqaijrog, Sibhawm, carbohydrates, cov vitamins. Lub rooj yuav qhia koj mus qhov twg nrhiav tau cov no los yog lwm yam vitamins:
Vitamin A. Nws tseem pab tau kom muaj lub zeem muag thiab tej tawv nqaij nyob rau hauv zoo zoo lawm | Txiv hmab txiv ntoo thiab zaub yog kaj daj, daim siab, apricots, ntses cov roj, cheese, butter, carrots, qe thiab mis nyuj haus |
Vitamin B 1. Txhawb ib txwm metabolism hauv lub cev, tswj cov dej muaj ntsev tshuav nyiaj li cas, qhov tseeb hauj lwm ntawm lub siab | Ceev, Brewer lub poov xab, cov mis nyuj, qe, nplooj siab, rye thiab hom qoob mog mov |
Vitamin B 6. Nws yog tsim nyog rau qhov haum ntawm protein thiab cov normalization ntawm carbohydrate thiab muaj roj metabolism | Tsawb thiab khob cij los ntawm grain, noj mov |
Vitamin B 12. Rau protein synthesis thiab ruaj khov lag luam ntawm lub paj hlwb thiab lub siab. Tshuaj pleev cov ntaub so ntswg nrog intensive cell division | Buckwheat, daim siab, qe thiab mis nyuj cov khoom |
Vitamin PP (B 3). Stabilizes tus mob huam thiab siab | Peanuts, poov xab, ntses, rye cij, cov nqaij, nplej, daim siab thiab qos yaj ywm |
Vitamin C. Yog tam sim no nyob rau hauv tag nrho cov oxidation dab nyob rau hauv tib neeg lub cev, activates intracellular enzymatic dab | Berries, txiv hmab txiv ntoo thiab zaub nyoos |
Vitamin E. Rau cov lag luam ntawm erythrocytes thiab ruaj khov lag luam genitals | Ceev, sprouted grain, zaub roj, qe, ntsuab seem ntawm cov nroj tsuag, lub siab |
Vitamin D. Muab kev koom tes nyob rau hauv poov hlau thiab phosphorus metabolism | Butter, Blue daim siab roj, nkaub qe, nqaij, nqaij daim siab thiab fatty ntses |
Folic acid (vitamin B 9). Nws yeej txhawb lub synthesis ntawm nucleic acids, muab kho dua ua taus hlwb, hnyuv epithelium, thiab daim tawv nqaij, tus tsim ntawm hemoglobin | Txiv kab ntxwv kua txiv, zaub ntsuab pom, cantaloupe thiab siab |
Vitamin K. Rau lub normalization ntawm cov ntshav txhaws | Ntsuab nplooj zaub |
Nws yuav tsum tau to taub hais tias lub rooj ntawm cov nqaijrog, Sibhawm, carbohydrates thiab vitamins tsis txawj hais lus hais txog cov xov tooj ntawm haus ntawm tej yam zaub mov. Tag nrho yog zoo nyob rau hauv moderation. Nyob rau hauv kev, nyob rau hauv cov ntaub ntawv ntawm cov vitamins yuav yooj yim tshwm sim lawv overdose, uas yog yuav mus yuav tam sim ntawd thaws rov los nyob rau hauv daim tawv nqaij nyob rau hauv daim ntawv ntawm ib tug pob.
Cov nqaijrog, Sibhawm, carbohydrates: rooj
Feem ntau lub rooj calorie ntau ntau tsim nyog rau cov neeg uas muaj kev txhawj xeeb txog lawv kev noj qab nyob los yog ua si kev ua si. Thiab count yuav tsum tau nqa tawm comprehensively thiab coj mus rau hauv tus account lub poob lub zog. Cov ntaub ntawv no yog ib yam kev ncaws pob uas muaj lawv tus kheej nutritionists, thiab rau zoo tib yam cov neeg uas ua ib tug noj qab nyob zoo txoj kev ua neej.
Yog li ntawd, ua ntej koj khoom lub rooj. Cov nqaijrog, Sibhawm, carbohydrates uas yog muaj nyob rau hauv lawv, xam rau ib 100 grams. Yog li ntawd nws yog tsim nyog los nkag siab txog ib tug tseem ceeb fact uas yuav paus leej twg, npaum li cas tsawg ib tug newbie uas tsuas to taub cov qauv rau kev khoom noj kom zoo. Qhov teeb meem yog cov compatibility ntawm cov khoom. Ib txhia "hnyav" khoom noj khoom haus, koj yuav tsum tsis txhob muab nrog lwm ntawm lub tib yam, uas yog vim li cas nyob rau hauv lub chav kawm ntawm biochemical dab tag nrho cov tau txais carbohydrates thiab nqaijrog yuav ua mob los yog ncua raws li rog. Cov nram qab no cov nqaijrog, Sibhawm, carbohydrates, cia li qhia lub tswv yim ntawm cov kws txawj hais tias cov teeb meem feem ntau yog cov khoom uas hais tias dhau ntau ua cov kauj ruam: mayonnaise, margarine, roj, thiab lwm yam ...
Basic Principles of cais fais fab mov
Yuav tsis tau ua ke nyob rau hauv cov khoom noj nqaijrog thiab carbohydrates (lub ntsiab lus rau ib pluas mov). Qhov no yog vim lub fact tias yuav tsum tau sib txawv pais plab kua rau lawv digestion. Yog li ntawd, lub cev yuav tsis yooj yim rau tiv nrog lawv. Nws yog qhov zoo tshaj plaws mus ua ke lub khoom ntawm lub tib lub hom, vim hais tias cov tib hmoov khoom uas nkag mus rau hauv cov hnyuv, nrog rau cov protein ntau, pib ua loj leeb.
Nws yog yog li ntawd tsim nyog yuav muab txoj cai cov nqaijrog, Sibhawm, carbohydrates. compatibility daim ntawv los pab nrog rau qhov no.
Sibhawm, cov nqaijrog | "Ntuj" khoom | carbohydrates |
Ceev, nqaij, nceb, nqaij qaib, legumes, ntses, eggplant, khoom noj siv mis, kua zaub | Qhuav caw, tshuaj ntsuab, watermelons, txiv hmab txiv ntoo, zaub, berries, tej yam ntuj tso kua | Honey, khob cij, qhob noom xim kasfes, cereals, qab zib, qos yaj ywm |
Nws yuav ua ke nrog lub "natural" khoom | Nws yuav ua ke nrog carbohydrates cov nqaijrog thiab nqaijrog | Nws yuav siv tau nrog rau cov "natural" khoom |
Kam lees txais rau carbohydrates | Kam lees txais rau cov nqaijrog thiab nqaijrog |
Yog li, los ntawm kev tswj koj cov zaub mov ua tau kom koj noj qab haus huv muaj nuj nqis. Ua li no, cia li xav mus skillfully muab cov nqaijrog, Sibhawm, carbohydrates. Lub rooj yuav tsum muaj ntaub ntawv tsis tau tsuas yog rau cov khoom nyob rau hauv nws, tab sis kuj mus rau lwm cov, ntog hauv cov pab pawg neeg. Nws yuav ua tau yooj yim npaum li mus xam koj txhua hnub khoom noj, uas yog tshwj xeeb tshaj yog ib qho tseem ceeb nyob rau hauv kev noj haus, kev noj qab haus huv txoj kev txhim kho los yog yuav txo tau ntawm tshaj ceeb thawj. Yog li, koj yuav tsum tsis txhob muaj ntau ntawm cov teeb meem txuam nrog rau kev noj qab nyob. Leej twg los yeej ua tus thawj thiab feem ntau tseem ceeb kauj ruam rau txoj kev mus rau ib tug noj qab haus huv lub neej, hoping nyob rau hauv khoom noj khoom haus cov nqaijrog, Sibhawm, carbohydrates. Lub rooj yuav pab tau rau diabetics.
npaj zaub mov noj
Yog hais tias peb tham txog cov calorie npaj zaub mov noj, qhov kawg tus nqi yuav txawv los ntawm lub hauv paus nyob rau hauv cov khoom siv. Yog li ntawd tsis txhob xav tsis thoob hais tau ntxiv calorie ntau ntau, carbohydrates, cov nqaijrog, Sibhawm. Lub rooj nyob rau hauv cov ntaub ntawv no tsis pab, vim hais tias nws nyob rau hauv ob peb yam tseem ceeb: ib tug kub kev kho mob yuav tsum tau raug mus khoom thiab ntev npaum li cas; hnav khaub ncaws; compatibility ntawm tag nrho cov Cheebtsam, thiab hais txog. Yog li ntawd, ib lub rooj ntawm cov khoom thiab lawv calorie cov ntsiab lus yuav tsum yog cov tsuas yog hais tias muaj yog ib tug zoo sib cais ntawm lub hwj chim. Koj yuav tsum tau ceev faj heev txog koj lub cev.
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