Los ntawm cov nqaijrog, cov rog thiab carbohydrates, nws yog qhov tom kawg tivthaiv uas ua rau feem coob ntawm cov khoom noj khoom haus tib neeg. Nws yog los ntawm carbohydrates uas peb tau txais lub zog uas lub cev siv rau kev ua si tseem ceeb, kev puas hlwb thiab lub cev ua ub no thiab txhua tsav txhua yam. Los ntawm tsab xov xwm no koj yuav pom cov zaub mov uas muaj feem xyuam rau cov carbohydrates.
Cov khoom noj carbohydrate yog dab tsi?
Nyob ntawm seb muaj pes tsawg carbohydrates nyob rau hauv cov khoom, tag nrho cov roj-uas muaj cov khoom noj muaj peev xwm muab faib ua ob peb pawg:
- 65 g lossis ntau tshaj ib 100 g ntawm cov khoom: cov khoom noj uas muaj cov ntsiab lus siab carbohydrate heev;
- 40-60 g: cov khoom uas muaj ntaub ntawv siab;
- 11-20 g: cov khoom uas muaj ntsis ntsiab lus;
- 5-10 g: cov khoom uas tsis muaj cov ntsiab lus;
- 2-4,9 g: cov khoom uas muaj cov ntsiab lus tsawg kawg carbohydrate.
Khoom noj khoom haus uas muaj ntau cov carbohydrates yog qhov ncaj qha rau hauv cov pluas noj kom poob (qhov saum toj ob pawg).
Ntxiv nrog rau qhov kev faib no, carbohydrates kuj raug faib ua qhov zoo thiab tsis zoo. Cov neeg tsis zoo, muaj teeb meem muaj xws li cawv, qab zib thiab tej khoom qab zib (khoom qab zib, khoom qab zib, dej qab zib, thiab lwm yam). Nrog kev noj haus rau qhov poob phaus, qhov no yuav tsum raug tshem tawm ntawm kev noj haus, vim tias muaj ntau ntau hauv cov khoom noj uas tsis muaj nyob rau hauv - lawv tsis ua zoo rau lub cev.
Cov roj carbohydrates muaj nyob rau hauv cov zaub, cov nplej zom los ntawm cov hom nplej, cov qhob cij, cov qhob cij thiab cov khoom qab zib. Nws yog digested maj mam thiab muab ib tug lawm ntawm satiety rau ib lub sij hawm ntev, uas txhais tau hais tias cov no yog cov khoom noj zoo tshaj plaws carbohydrate rau noj.
Paub tias, carbohydrate cov khoom rau poob phaus tseem ceeb heev, koj yuav tsis cais cov khoom tsim nyog thiab yuav ua kom sai sai raws li qhov xav tau.
Cov khoom noj carbohydrate: nyob qhov twg thiab ntau npaum li cas?
Xav txog hauv kev qhia ntau dua qhov kev faib tawm, uas faib khoom noj los ntawm cov xov tooj ntawm carbohydrates rau 100 grams ntawm cov khoom. Cia peb pib nrog ntau yam kev qhia thiab txav mus rau qhov tsawg tshaj plaws.
1. Cov zaub mov uas siab dhau heev lawm hauv carbohydrates:
- qab zib, zib ntab;
- raisins, hnub tim;
- khoom qab zib, marmalade;
- buckwheat thiab semolina porridge;
- dawb txhuv, pas nplej dawb;
- qab zib pastries;
- jam thiab cov khoom zoo sib xws.
Tsis tsuas yog muaj kev noj haus rau qhov hnyav xwb, tab sis tsuas yog nrog kev noj zaub mov zoo kom muaj qhov hnyav xws li cov khoom noj yuav tsum tau pub tsawg heev, thiaj li tsis txhob overload lub cev nrog cov calorie calories.
2. Cov khoom uas muaj cov ntsiab lus siab carbohydrate:
- qhob cij;
- peas thiab taum;
- chocolate (yam, tshwj xeeb yog mis nyuj thiab dawb);
- halva thiab ncuav mog qab zib.
Khoom los ntawm ob pawg ntawm txoj cai noj zaub mov tsis zoo yuav tsum tsis txhob tshwm rau ntawm rooj - tsis pub tshaj 1-2 zaug hauv ib lub hlis.
3. Cov khoom siv nrog cov ntsiab lus uas muaj ntsis carbohydrate:
- cheese curd thiab khoom sib xws;
- txiv hmab txiv ntoo, txiv apples;
- Lee khov;
- qos yaj ywm, beets;
- kua txiv hmab txiv ntoo.
Khoom qab zib hloov rau thinners yog nyob rau hauv no, peb qeb - ntawm no thiab high-calorie txiv hmab txiv ntoo , thiab kua, thiab syrki. Yuav tsum tau nqa tawm los ntawm cov khoom no thaum loj hlob nyias nws tsis yog tsim nyog.
4. Cov khoom siv nrog cov ntsiab lus tsis tshua muaj carbonohydrate:
- squash, taub dag, zaub qhwv, carrots;
- watermelon, pears, plums, peaches, apricots, citrus, kiwi thiab lwm yam txiv hmab txiv ntoo.
Qeb plaub yog siv ntau qhov khoom noj, uas txhua tus neeg muaj peev xwm tau them taus ntawm kev noj zaub mov kom zoo. Nws yog ib qho khoom noj yooj yim thiab noj qab haus huv rau lub cev.
5. Cov khoom uas muaj cov ntsiab lus tsawg kawg ntawm carbohydrates:
- qaub;
- mis nyuj, kefir, qaub cream, cheese cheese;
- cucumbers, radish, txiv lws suav;
- dos ntsuab, lettuce;
- tshiab nceb.
Thaum poob phaus, cov khoom hauv qeb 5 thiab 4 yuav yog qhov tseem ceeb rau koj. Txawm li cas los, nco ntsoov, koj tuaj yeem rov qab zoo dua los ntawm ntau tshaj ntawm cov carbohydrates, tab sis kuj yog thaum koj noj ntau cov zaub mov rog. Yog li, yog tias koj xaiv cov khoom noj siv mis - nws muaj nqis saib lawv cov kev xaiv tsis muaj rog.