Peb siv rau qhov tseeb tias carbohydrates yog equated nrog feem ntau txaus ntshai poisons rau tib neeg lub cev. Nws zoo nkaus li tias, lawv, carbohydrates , yog cov culprits ntawm rog ntawm noob neej, thiab lawv yuav tsum tau nruj me ntsis txwv tsis pub siv. Qhov tseeb, carbohydrate zaub mov yuav ua tau "zoo" thiab "phem", thiab nws tsis nyob txhua qhov ntawm qhov tseeb (ntau tshaj qhov tseeb, ntau npaum li cas carbohydrate) nkag carbohydrate zaub mov.
Yooj yim thiab complex carbohydrates
Zaub mov tuaj yeem muab faib rau cov uas muaj cov ntsiab lus loj, loj, me, thiab tsis tshua muaj cov ntsiab lus carbohydrate. Nyob rau tib lub sij hawm, cov khoom noj khoom haus los ntawm qeb "loj heev" yuav ua tau txawm ntau pab tau tshaj li qhov khoom siv tsawg-tsawg.
Qhov tseem ceeb tshaj plaws uas koj xav tau yuav tsum tau ua los ntawm kev xaiv ntawm carbohydrates yog glycemic index, uas yog, ntau npaum li cas ntshav qab zib theem nce tom qab cov kev noj haus carbohydrate. Yog hais tias GI (glycemic index) siab, ces zoo li no cov khoom muaj txiaj ntsig rau kev mob ntshav qab zib thiab rog, vim nws hloov mus rau hauv qab zib dhau plaws, uas ua rau lub txiav ua kom muaj cov tshuaj insulin loj loj.
Kuj muaj cov zaub mov ua rau cov zaubmov tsis zoo rau cov zaubmov no - cov no yog cov khoom uas ua rau cov ntshav qab zib qis qeeb qeeb heev, yog li, ntawm qhov tsis sib xws, normalizing qhov insulin ntau lawm, thiab yog, kev tiv thaiv cov kabmob ntshav qab zib. Cov khoom xws li ua rau poob, vim lawv muab satiety rau 4-6 teev.
Cov txiaj ntsig ntawm carbohydrates yog dab tsi?
Qhov tseeb hais tias carbohydrates yog qhov tsim nyog rau peb yog kom meej meej tau hais nyob rau hauv cov ntsiab lus ntawm kev noj zaub mov zoo. Tom qab tag nrho, nyob rau hauv peb kev noj haus qhov sib koom ntawm carbohydrates yog cov loj tshaj - 50%. Nws yog carbohydrates - qhov no yog qhov tseem ceeb ntawm lub zog. Lawv tsom cov metabolism, thiab tseem tuaj yeem pab tsim kom muaj cov kabmob seratonin - ib qho kev ua tau zoo siab. Yog tsis muaj carbohydrates, lub hlwb yuav tsis muaj zog, vim hais tias lub hlwb tau txais kev lees ua "them" nrog qab zib.
Cov khoom noj feem ntau carbohydrate
Yuav kom ua pov thawj tias txawm tias feem ntau cov khoom noj carbohydrate yuav pab tau, peb xav kom koj saib cov npe ntawm cov khoom siv nrog cov ntsiab lus ntawm carbohydrates los ntawm 65 g ib 100 g ntawm qhov hnyav:
- raisins;
- cov hnub nyoog;
- mov;
- macaroni;
- buckwheat;
- zib ntab;
- jam;
- khoom qab zib;
- marmalade;
- marshmallow;
- qab zib.
Muaj tseeb, peb yuav tsis tham txog cov txiaj ntsig ntawm khoom qab zib thiab qab zib, tab sis kom tsis txhob muab cov raisins, hnub, zib mu ntau dua li ib tus neeg hauv qee qhov ntau, ua dag xwb. Raws li marmalade thiab marshmallow - nws yog qhov zoo tshaj plaws kev noj haus khoom qab zib, uas koj tuaj yeem ua kom pamper koj tus kheej txawm tias poob phaus.
BEECH
Ntawm carbohydrates, dhau lawm, koj tuaj yeem poob phaus. Ua li no, koj yuav tsum tuaj tos cov khoom ntawm tus qauv qis GI. Txawm li cas los xij, zaum ntawm carbohydrate noj haus, koj tuaj yeem yuav nrhiav tau ib qho kev poob ntawm cov leeg nqaij - nrog cov tsis muaj protein ntau hauv kev noj haus yog kev tsis pom nriav.
Tom qab ntawd, koj txiav txim siab hloov mus rau cov khoom noj protein (thiaj li tsis mus poob cov leeg nqaij). Hauv qhov no, koj yuav muaj kev hloov siab ntsws, kev nyuab siab, tsis muaj zog rau kev puas siab puas ntsws - tag nrho cov no yog cov cim qhia tias tsis muaj teeb meem ntawm carbohydrates.
Cov kev kuaj pom ntawm ob qho tib si, lawv nyiam carbohydrate-protein khoom noj rau qhov hnyav. Xws li lub cev txawm muaj nws lub npe - BUCH (protein-carbohydrate alternation).
Lub ntsiab cai ntawm kev noj haus yog qhov yooj yim heev:
- Hnub 1, 2 - cov protein ntau, tsawg kawg carbohydrate;
- hnub 3 - siab tshaj plaws carbohydrate, yam tsawg protein;
- Hnub 4 yog ib hnub uas sib npaug.
Thawj ob hnub koj txwv carbohydrates - ib qhov chaw zoo tshaj ntawm lub cev ntawm peb lub cev. Yog li ntawd, nws tab tom nrhiav lwm qhov txiaj - rog. Txawm li cas los xij, yog tias cov carbohydrate deficiency tsis ntev heev, peb yuav pib "devour" protein nqaij ntawm cov leeg, vim tias txhua lub cev rog tsis twv tsis tau, vim nws yog qhov khoom noj zoo tshaj plaws rau lub hnub "rainy day." Yog li, koj yuav tsum tau ntxiv cov carbohydrates rau hnub peb. Tom qab ntawd hnub yog xuas khoom noj . Tag nrho cov no tuaj yeem rov qab ua ntej ib lub lim tiam, los yog ob, kom ua tiav qhov nyhav txaus siab.