Ob qho yooj yim thiab txoj kab carbohydrates rau tib neeg lub cev yog tib yam li lub hnub rau cov nroj tsuag thiab cov ntoo.
Yuav kom yooj yim carbohydrates nqa cov nram qab no:
- piam thaj (lwm lub npe: txiv hmab txiv ntoo qab zib, dextrose). Nws muaj nyob hauv ntau cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo (hauv thawj qhov chaw - kua txiv hmab txiv ntoo);
- fructose - pom hauv cov txiv hmab txiv ntoo;
- sucrose (qabzib nrog fructose). Ntawm nws, 95% yog refined qab zib;
- Maltose (lwm yam - malt suab thaj). Peb yuav pom nws hauv cov txiv hmab txiv ntoo ntawm cov txiv hmab txiv ntoo, txiv lws suav, thiab cov paj ntoos thiab paj ntoos ntawm qee cov nroj tsuag;
- lactose (lwm yam - mis nyuj qab zib). Nws pom muaj hauv cov khoom siv mis nyuj;
- galactose. Nws yog ib feem ntawm lactose.
Glucose yog lub hauv paus ntawm lub zog rau txhua yam muaj sia nyob. Thawj zaug ntawm tag nrho, nws yog ib qhov tsim nyog rau lub hlwb thiab lub siab, raws li tau zoo raws li lub plawv, ob lub raum, cov leeg thiab lwm yam plab hnyuv siab raum. Nws yog glucose uas yog kev koom tes hauv cov synthesis glycogen - lub zog cia uas lub cev nyob rau hauv daim siab thiab cov leeg thiab mobilizes thaum muaj qhov tsis tshua muaj suab thaj.
Yuav luag tag nrho cov khoom uas muaj cov kab yooj yim carbohydrates yog cov yam ntxwv ntawm ib lub qab qab zib:
- qab zib;
- zib ntab;
- chocolate;
- jam, jam, jams;
- confectionery;
- qab zib cov txiv hmab txiv ntoo qab zib;
- qab zib dej qab zib.
Yooj yim carbohydrates kuj hu ua ceev ceev, raws li lawv tau txais los ntawm lub cev (qhov qabzib yog absorbed sai dua txhua leej txhua tus) thiab tam sim ntawd khoom siv nrog ib qhov nqi ntawm lub zog - vim qhov tseeb tias cov ntsiab lus hauv qab zib nyob rau hauv cov ntshav yog tsa sai heev.
Txawm li cas los xij, tam sim no, tsis muaj kev ceev, cov suab thaj yuav ntog dua - vim hais tias cov txiav tshuaj txiav rau hauv cov ntshav loj ntawm cov tshuaj insulin, tsim los tshem tawm cov ntshav qab zib ntau dhau heev lawm. Vim li no, nws zoo dua tsis noj ntau cov khoom qab zib, hloov lawv nrog cov khoom muaj complex carbohydrates - uas tsis ua rau zoo li dhia ceev hauv qab zib.
Cov khoom noj dab tsi muaj txheej txheem carbohydrates?
Tus neeg sawv cev feem ntau ntawm cov carbohydrates yog starch. Yog li, peb tuaj yeem hais tias txoj haujlwm carbohydrates no muaj nyob hauv tag nrho cov khoom uas muaj cov hmoov txhuv nplej siab xws li:
- mov;
- mov ci;
- pasta;
- qos yaj ywm;
- taum;
- zaub thiab txiv hmab txiv ntoo.
Rau daim ntawv teev cov complex carbohydrates kuj yog cov zaub fibers (xws li pectin thiab cellulose), uas tsis absorbed los ntawm lub cev thiab, vim li no, tsis txhob muab nws nrog lub zog. Txawm li cas los xij, cov fibers no yuav ua rau kom muaj kev xav ntawm kev sib raug zoo thiab tsim nyog rau txoj haujlwm plab hnyuv siab.
Hauv kev nplua mog, cov nroj tsuag fibers muaj nyob rau hauv daim tawv nqaij ntawm cov txiv hmab txiv ntoo, zaub, legumes, nplej thiab, feem ntau, hauv cov zaub tsis ua tiav. Piv txwv li, 1 daim khob cij dawb tsuas yog 0.8 grams ntawm cov kua fibers, thaum nyob rau hauv 1 plhaub cij (dub), peb pom 2.4 grams xws li fibers.
Feem xyaw carbohydrates kuj hu ua long carbohydrates, vim lawv hlawv cov qeeb qeeb dua yooj yim carbohydrates - yog li ua qhov chaw ntawm qhov ntsuas ntshav rau cov ntshav. Piv txwv li, cov hmoov nplej xim av tso tawm txog ob calorie ib feeb twg, thaum piam thaj, hlawv kom sai, ua ntau tshaj 30 calories ib feeb twg.
Feem ntau cov carbohydrates yog qhov tseem ceeb hauv cov tseem ceeb yooj yim rau sawv daws, vim lawv tsis tuaj yeem ua rau ntse nce siab hauv ntshav qab zib thiab muab lub cev nrog lub zog ntev zog. Tag nrho cov txheej txheem carbohydrates yog thawj zaug tawg mus rau cov piam thaj, thiab tsuas yog absorbed los ntawm lub cev.
Cov khoom noj khoom haus thiab carbohydrates
Cov kev ua si ntau tshaj plaws ntxiv nrog rau cov ntsiab lus siab carbohydrate yog qhov hnyav nce toj. Txawm li cas los, nws yuav tsum tau nyob rau hauv lub hlwb hais tias feem ntau carbohydrates nyob rau hauv lub geyner yog suab thaj los yog lwm yam ceev carbohydrates thiab muaj peev xwm ua rau muaj roj tsim txawm tom qab ce. Yog li, qhov kev xaiv zoo tshaj plaws yuav yog cov khoom siv pom zoo.
Qhov zoo tshaj plaws yog xaiv los noj ib co phaj nrog carbohydrates 2-4 teev ua ntej qhov kev ua hauj lwm thiab ib qho khoom txom ncauj me me (piv txwv li, ib qho txiv tsawb) ib teev ua ntej qhov kev ua hauj lwm.
Sim noj tsawg kawg yog 30-50 grams carbohydrates thawj thawj ob teev tom qab kev cob qhia - rov qab kho koj cov leeg. Piv txwv, 50 grams of carbohydrates tuaj yeem pom nyob rau hauv cov khoom noj nram qab no:
- 1 cov txiv tsawb loj loj;
- 2 pob (60 grams) ntawm qhob cij;
- 1/2 baguette loaf;
- 1.5 khob (300 ml) ntawm txiv hmab txiv ntoo kua txiv;
- 600 ml isotonic haus;
- 1 lub cub tawg;
- 6 tablespoons (200 grams) ntawm cov nplej siav;
- 1/2 khob mov nplej siav;
- 3/4 liter ntawm mis nyuj haus.
Puas yog nws ua tau noj tsis muaj carbohydrates?
Peb lub cev xav tau cov carbohydrates txhua hnub, thiab peb pom tau yooj yim ntawm lawv cov khoom noj. Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv (World Health Organization) txiav txim siab tias yooj yim thiab complex carbohydrates yuav tsum muaj 50-55% ntawm cov khoom noj txhua hnub ntawm ib tug neeg. Sim noj 3-5 grams carbohydrate txhua txhua hnub rau txhua kilogram ntawm koj qhov hnyav - thiab cia taug qab cov carbohydrates uas muaj feem ntau hauv cov khoom noj uas feem ntau pom hauv koj lub rooj.
Carbohydrates yog rau peb lub cev yooj yim thiab yooj yim mus siv tau qhov chaw ntawm lub zog. Tib neeg lub cev ua rau cov kab carbohydrates nkag mus rau hauv nws rau hauv peb yam khoom: dej, qabzib (uas yog ntxiv ua haujlwm), thiab carbon dioxide (uas yog muab rho tawm los ntawm kev ua pa). Nyob rau hauv rooj plaub thaum lub cev tsis meej txaus tsis txaus carbohydrates (piv txwv, yog tias koj tab tom zaum ntawm kev noj zaubmov carbohydrate), nws pib pib tawg thiab cov proteins kom tau lub zog. Thiab cov txheej txheem no yog lub zog heev rau peb lub cev thiab ua rau lub cev poob sai sai.