Raws li koj paub, ceev carbohydrates tsis pom zoo kom haus tsis tau sai. Cov theem ntawm cov suab thaj kuj tau muab los ntawm qeeb carbohydrates, tsis muaj loading tus txiav, hauv qhov sib piv rau cov vas nthiv. Thiab yuav luag tsuas yog lub sij hawm thaum lub siab ntawm ceev ceev carbohydrates tsis tsuas yog tsis txaus, tab sis kuj tseem ceeb, yog lub sij hawm tom qab kev cob qhia.
Qab zib tom qab qoj ib ce - nws puas pab tau?
Nyob rau ntawm lub ntsej muag ntawm lub dag zog, vim hais tias muaj coob tus tau txais kev poob phaus, tab sis qhov no, kev noj tshuaj ceev ceev carbohydrates tom qab kev cob qhia, yuav tsis mus rau fatty deposits, tab sis yuav ua si ob peb yam tseem ceeb heev tus cwj pwm:
- Anabolic Function yog tias thaum ntshav qab zib nce lawm, hormone insulin tso, thiab nws lem ua raws li anabolic.
- Hloov lub zog siv, carbohydrates nrog siab GI tiv thaiv peb cov leeg los ntawm txoj kev puas tsuaj, uas lub cev mus, ua kom muaj zog rau kev kawm.
- Ciav tsheb ceev carbohydrates, fatty acids yuav yaj sai tom qab ua si.
Yog li, qhov tsis muaj cov carbohydrates tom qab kev ua haujlwm hu ua carbohydrate qhov rai. Nws yuav tsum kom sai li sai tau noj tej yam uas muaj ceev carbohydrates. carbohydrates. Qhov no yuav ua tau ib tug txiv tsawb, zib ntab, nplej zom ntau yam, hmoov nplej, dawb txhuv. Ntawm qhov nyiaj, ces, nws nyob ntawm koj lub hom phiaj kev ua si. Piv txwv, yog tias koj tabtom npaj siab rau qhov hnyav nce, ces koj yuav tsum tau noj 2-3 zaug ntau tshaj qhov koj xav tau los ua kev tshaib plab. Los sis noj cov kev ua si nrog ceev carbohydrates, uas tsim los rau huab hwm coj.
Thiab yog tias koj tsis xav kom cov txiaj ntsim ntawm txoj kev kawm tig los ua ib qho kev tsis zoo (kab mob ntawm cov leeg), ces noj kom ntau li qhov koj xav tau. Lub cev nws tus kheej yuav qhia.
Zog
Tab sis qhov no tsis yog tag nrho cov lus piav qhia ntawm cov hauj lwm ntawm ceev carbohydrates. Ua ntej kev cob qhia, koj yuav tsum tau muab cov paj taub qab (saib lub zog). Thaum lub caij ua si, kev zom cov zaub mov tsis tsuas yog qeeb, tab sis kuj nres. Yog li, kom haus cov kabmob carbohydrates ua ntej kev kawm, xws li cov nqaijrog, cov nqi tsawg kawg yog ob xoob moos ua ntej nws pib.
Wb sib sau ua ke: yoojyim carbohydrates kuj ua kom haum rau ib yam dab tsi. Tshaj li, lawv yog lub luag haujlwm rau ib daim duab zoo nkauj, zoo ib yam, uas cia koj los tsim, tsis yog kev rhuav tshem, cov leeg. Qhov zoo tshaj plaws ntawm cov vas nthiv carbohydrates yuav yog cov txiv hmab txiv ntoo, kua txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav , hmoov, qab zib, jam. Nws yog "qhov rai carbohydrate" uas yog lub sijhawm zoo tshaj plaws rau lawv noj.