Qeeb carbohydrates

Carbohydrates (saccharides) yog muab kev koom tes nyob rau hauv kev ntawm cov nqaijrog thiab nqaijrog nyob rau hauv lub cev, pab lub siab muaj nuj nqi. Noj hmo, cov kws txawj pom zoo kom noj cov protein ntau cov khoom noj. Carbohydrate-nplua nuj zaub mov yog preferable coj nyob rau hauv thaum sawv ntxov raws li nyob rau hauv lub yav tav su carbohydrate metabolism hauv lub cev slows cia.

Digestible saccharides nyob rau hauv lub cev nyob rau hauv daim ntawv ntawm cov piam thaj. Kws txawj cais ceev thiab qeeb carbohydrates, nyob ntawm seb lub cleavage tus nqi thiab hloov dua siab tshiab rau piam thaj. Ceev ntsuas los ntawm ib tug tshwj xeeb qhia - glycemic index (GI). Qeeb carbohydrates muaj ib tug uas tsis muaj GI. Cov khoom uas xam tau tias yog pab tau. Cov no muaj xws li, nyob rau hauv particular, no yuav tsum muaj cov nplej xim av, cov nplej zom ua los ntawm tag nrho cov hmoov nplej, cereals (tsuas yog semolina) thiab lwm yam qeeb carbohydrates. Daim ntawv yuav tsum supplemented nrog ntau tag nrho grain mov.

Cov khoom noj uas nrog ib tug tsawg glycemic index (tsawg tshaj li plaub caug) ua rau kom lub tsheb txhob sibtsoo sawv nyob rau hauv qab zib nyob rau hauv lub cev. Qhov no, nyob rau hauv lem, tiv thaiv cia li hloov nyob rau hauv cov ntshav qab zib ntau ntau, raws li zoo raws li sai mus ob peb vas swings rau tsis muaj khees vim li cas. Yog li ntawd, kws txawj qhia kom siv qeeb carbohydrates kom muaj twj ywm.

Tseem ceeb yog lub plab zom mov khoom nrog ib tug txo glycemic Performance index. Qeeb carbohydrates pib yuav absorbed nyob rau hauv tus txheej txheem ntawm kev zom khoom noj khoom haus vim hais tias ntawm cov enzymes uas muaj nyob hauv cov qaub ncaug.

Cov khoom uas muaj glycemic index, yog tsis raws li pab tau. Ntawm cov hoob kawm, lawv yog tshuaj lom, yog tsis yog, tiam sis, lawv siv cov kws txawj tsis pom zoo kom txhua txhua hnub. Nws yuav tsum tau muab sau tseg tias cov qeb ntawm "ceev carbs" alongside kis, pastries thiab lwm yam khoom thiab haus dej haus cawv kev txhawj xeeb. Yuav tsum tau ntxiv siav tsawb, khob cij dawb, turnips, mashed qos yaj ywm, thiab nyob rau hauv pab pawg neeg no ntawm ci qos, melon, muffins thiab tshaj.

Yog li ntawd, kws txawj pom zoo kom hais tias tag nrho cov khoom noj glycemic index yog ntau dua tshaj li rau caum, xam rau "festive noj mov". Qhov no tsis tsuas ua rau kom cov txij nkawm uas zoo. Xws li ib tug yam ntxwv rau cov khoom yuav pab tau heev rau lub cev. Qhov tseeb hais tias ceev carbohydrates yog dejnum cuam tshuam rau tus txiav, uas koom nyob rau hauv txoj kev loj hlob ntawm cov kua dej los. Los ntawm qhov kev hloov no thiab lub concentration ntawm cov ntshav qab zib, thiab mus ob peb vas.

Qeeb carbohydrates yog tshwj xeeb yog ib qho tseem ceeb nyob rau hauv lub caij ntuj no. Nyob rau hauv txias huab cua saccharides pab ntxiv stimulation tiam particular lawm - serotonin lub luag hauj lwm rau qhov zoo mus ob peb vas.

Ib tug tshwj xeeb qhov chaw nyob rau hauv lub cais ntawm carbohydrate nqa cov khoom xws li cov qab zib, txiv hmab txiv ntoo thiab zaub.

Ib yam ntawm carbohydrates yog fiber ( "fiber"). Nws yog insoluble thiab soluble.

Nyob rau hauv txiv hmab txiv ntoo (e.g., apples thiab pears) muaj pectin. Nws yog ib lub soluble fiber uas txo cov ntshav cov roj ntau ntau thiab tseg cia rau hauv lub digestive txheej txheem.

Los ntawm insoluble fiber xws li grain husks. Nws tsis yog absorbed rau hauv lub cev thiab nplooj unchanged undigested. Cov kev noj haus fibers tiv thaiv tshwm sim ntawm cem quav, normalize plab zom mov, thiaj li muaj cov yuav ua rau muaj mob cancer nyob rau hauv cov nyuv.

Nws yuav tsum tau muab sau tseg hais tias fiber yog pom xwb nyob rau hauv tsob nroj khoom noj. Tsis tas li ntawd txhim kho mob huam, kev noj haus fiber hnia lipid (rog) metabolism.

Lwm carbohydrate zaub mov yog qab zib. Niaj hnub nimno kev lag luam ua rau nws thiaj li paub tseeb hais tias muaj yog tsis muaj dab tsi lwm yam tshaj li calorie ntau ntau. Nws yog sau tseg hais tias lub qab zib muaj txhawb rau kev tshem tawm ntawm calcium los ntawm lub cev. Yog li, lovers ntawm qab zib yuav tsis tsuas tau ntxiv phaus, tiam sis tseem yuav tau txais kab mob.

Nutritionists qhia kom tsis txhob qab zib kom tsawg rau 30-35 kilograms ib xyoo, muab qhov tseeb hais tias nws tam sim no nyob rau hauv yuav luag tag nrho cov zaub mov.