Niaj hnub no, cov khoom noj khoom haus muaj zog trumpet uas noj zaub mov ntau dua cov khoom noj khoom haus thaum lub sij hawm sib ntaus sib tua tiv thaiv cov kilograms ntau dua. Cuaj kaum, los xyuas kom meej lub lag luam uas tsis ua haujlwm ntawm lub siab, qhov kev ua cov proteins thiab cov rog, cov tshuaj no yuav tsum yog tsawg kawg 50% ntawm tag nrho cov zaub mov.
Nws tau ntev ntev paub tias peb lub cev ua zaub mov uas muaj roj carbonhydrates thiab proteins nyob hauv thawj ib nrab hnub, xws li cij, hmoov nplej, ncuav qab zib, khoom qab zib, chocolate, qe, khoom noj khoom haus, thiab lwm yam. Nws yuav tsum tau siv thaum sawv ntxov, yog li ntawd txhua yam yuav kawm tau thiab hloov mus ua qhov tsim nyog ua ntej noj su. Nyob rau hauv tsab xov xwm no, peb yuav qhia koj cov khoom noj uas muaj cov carbohydrates feem ntau, uas yuav pab koj paub tias thaum twg thiab dab tsi yog qhov zoo dua kom haum thiab tuav lub cev metabolism .
Yam khoom noj khoom haus twg muaj carbohydrates?
Thaum nws los txog rau carbohydrates, peb tam sim ntawd xav txog cov khoom qab zib, khoom qab zib, chocolate thiab txhua hom khoom ci. Tab sis qhov tseeb lawv muaj nyob rau hauv yuav luag txhua yam khoom uas peb noj, tab sis nyob rau hauv ntau qhov ntau. Feem ntau ntawm cov carbohydrates muaj nyob rau hauv khob cij, mov ci, chocolate, marmalade, qab zib, pasta, buckwheat, manga, jam, halva, cakes, hnub, zib mu, legumes, mov, peas thiab taum.
Khoom noj khoom haus nplua nuj nyob hauv txoj kab carbohydrates uas qis GI yuav noj tau ntau heev thiab nyiam dua rau pluas tshais. Nws muaj xws li porridges (tshwj tsis yog semolina), hom ncuav kab ntsig, kua txiv hmab txiv ntoo, cov hmoov nplej tseem grain, txiv hmab txiv ntoo thiab zaub. Tab sis txawv hamburgers, ice cream, chocolate tuav, khoom qab zib, khoom qab zib uas muaj cov kab yooj yim carbohydrates, nws yog qhov yuav tsum tau noj kom tsawg li sai tau, lawv muaj GI saum toj no 70, uas tuaj yeem ua kev puas tsuaj, txhawb hnyav nce, ua rau kom ntshav qab zib. Yog li, thiaj li yuav zoo rau txhua tus zoo hauv koj cov khoom noj, nws zoo dua rau cov khoom uas muaj GI tsawg.
Khoom noj khoom haus nplua nuj nyob rau hauv ob qho tib si carbohydrates thiab proteins
Nws paub zoo tias cov ob feem hauv tib neeg lub cev yeej "ua hauj lwm" hauv kev sib tw, yog li ntawd lawv tsis tas yuav sib cais. Noj cov khoom noj khoom haus nplua nuj nyob rau hauv carbohydrates thiab proteins yuav muab lub cev nrog cov zis ntawm cov amino acids uas tsim nyog rau kev noj cov leeg mob, stimulates tus tsim cov insulin, uas pab txo cov ntshav qab zib, tiv thaiv peb ntawm kev qaug zog ntawm qaug zog, poob ntawm lub zog thiab lub siab voj voog.
Nws yog qhov zoo tshaj plaws los faib cov khoom noj uas muaj protein ntau thiab cov carbohydrates zoo li 1/3 ntawm cov khoom muaj cov khoom muaj protein thiab 2/3 uas muaj carbohydrates . Txoj cai no yuav pab koj kom koj noj qab haus huv thiab qhov hnyav li qub.