Nws zoo nkaus li peb tias nws tsis yooj yim sua kom tsis txhob pub ci thiab lwm yam ci, khoom qab zib, khoom qab zib, khoom qab zib thiab qab zib. Tag nrho cov khoom siv ua ke ib yam - lawv muaj yooj yim assimilated carbohydrates. Ntau tus tau hnov tias lawv tuaj yeem tsim kev puas tsuaj rau lub cev, tab sis vim li cas qhov no tshwm sim, tsis yog txhua tus paub.
Ua ntej, koj yuav tsum xyuas seb dab tsi muaj feem xyuam rau qhov yooj yim assimilated carbohydrates:
- piam thaj;
- galactose;
- fructose;
- sucrose;
- maltose;
- lactose.
Cov tebchaw muaj cov qauv tshuaj yooj yim, yog li nrog lawv cov khoom ua haujlwm tau yooj yim. Thaum yooj yim carbohydrates yog absorbed rau hauv cov ntshav, ib tug loj tso ntawm ib tug loj ntawm insulin tshwm sim. Cov carbohydrates sai sai tso rau hauv daim ntawv ntawm cov roj deposits, thiab cov insulinic dhia ua rau ib tug nco tom qab nyob rau theem ntawm cov piam thaj hauv cov ntshav, uas ua rau lub npe hu ua carbohydrate kev tshaib kev nqhis. Yog li, digestible carbohydrates lawv tus kheej yuav Tshuag tau nyob rau hauv daim ntawv ntawm roj, qhov no yog facilitated los ntawm kev tso tawm ntawm anabolic hormone insulin nyob rau hauv teb rau lawv siv. Tsis tas li ntawd, cov carbohydrates no yoojyim peb tsuas yog rau ib lub sijhawm luv luv, tom qab ua qhov kev tsim txom ntawm kev tshaib kev nqhis thiab overeating.
Cov khoom noj uas muaj digestible carbohydrates:
- qab zib;
- zib ntab;
- qab zib txiv hmab txiv ntoo (txiv tsawb, txiv hmab);
- dej cawv;
- qab zib dej qab zib;
- nplej hmoov nplej thiab cov khoom ua los ntawm nws (biscuits, rolls, muffins, ncuav, pies, pancakes);
- qhuav txiv hmab txiv ntoo (qhuav apricots, hnub , candied txiv hmab txiv ntoo).
Yog li, cov neeg uas muaj ntshav qab zib, los yog tsuas xav poob phaus, yuav tsum tsis txhob muaj cov khoom noj uas muaj
Paub txog yam khoom noj uas yooj yim assimilated carbohydrates, koj tuaj yeem tsim txoj kev noj haus zoo. Yog hais tias koj xav tau qee lub sij hawm los noj ib yam dab tsi uas muaj ntau yam yooj yim carbohydrates, nws yog qhov zoo dua ua nws thaum sawv ntxov, thaum txoj haujlwm tseem nyob theem siab. Tsuas yog qee qhov yooj yim digestible carbohydrates tau muab ntim tam sim ntawd tom qab ib qhov kev ua si ntev ntev, vim thaum lub sijhawm ua haujlwm, lub glycogen cia rau hauv daim siab yog siv ua ntej, thiab cov carbohydrates noj thaum lub sijhawm no yuav raug siv rov qab los.