Yooj Yim Piv Rau Cov Nyom Carbohydrates - Uas Yog Txoj Cai Xaiv?

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Carbohydrates yog cov macronutrient tseem ceeb thiab ib qho ntawm lub cev cov khoom siv ntawm lub zog. Qee qhov kev noj zaub mov tsis pom zoo kom noj lawv, tab sis qhov tseem ceeb yog nrhiav kom tau cov carbs uas zoo, kom tsis txhob zam rau lawv tag nrho.

Tej zaum koj yuav tau hnov tias kev noj cov khoom noj uas yooj yim carbohydrates yog qhov zoo dua li noj zaub mov carbohydrates. Tab sis cov ntawv qhia zaub mov tsis ib txwm qhia koj yog tias cov ntsiab lus carb yog qhov yooj yim lossis nyuaj.

Kev nkag siab hais tias cov zaub mov no tau faib li cas thiab seb lawv ua haujlwm tuaj yeem pab koj xaiv cov khoom noj carbohydrates zoo.

Kev faib tawm ntawm carbohydrates

Carbohydrates yog cov khoom noj tseem ceeb nyob rau hauv ntau hom khoom noj khoom haus. Peb feem ntau sib npaug carbohydrates nrog qhob cij thiab nplej zom, tab sis lawv kuj muaj nyob hauv:

- khoom noj siv mis;

- txiv hmab txiv ntoo;

- zaub;

- noob txiv ntoo;

- legumes;

- noob;

- khoom noj qab zib thiab ncuav qab zib.

Carbohydrates muaj peb ntu: fiber, hmoov txhuv thiab qab zib.

Fiber thiab cov hmoov txhuv nplej siab yog complex carbohydrateshos cov piam thaj yooj yim carbohydrateCov. Ua raws li ntau npaum li cas ntawm lawv ib qho hauv cov khoom noj, qhov zoo ntawm nws cov as-ham yog txiav txim siab.

Yooj yim carbohydrates

Cov carbohydrates yooj yim yog cov suab thaj. Txawm tias qee qhov ntawm lawv tshwm sim hauv cov mis, feem ntau ntawm cov carbohydrates yooj yim ntxiv rau cov zaub mov.

Hom zaub uas muaj cov carbohydrates ntau ntxiv rau cov zaub mov suav nrog:

- qab zib raw;

- Xim av qab zib;

- pob kws phoov thiab siab fructose pob kws phoov;

- Cov piam thaj, fructose thiab sucrose;

- kua txiv txiv ntoo mloog zoo.

Cov carbohydrates yooj yim uas yuav tsum tau zam

Sim ua kom tsis txhob muaj qee qhov ntawm feem ntau ntawm cov carbohydrates yooj yim thiab nrhiav lwm txoj hauv kev los kom koj txaus siab:

1. Dej qab zib thiab dej qab zib

Cov dej qab zib qab zib tsis zoo rau koj kev noj qab haus huv. Koj tuaj yeem sim dej nrog txiv qaub.

2. Cov nqaij ci ci

Txaus siab koj lub qab los noj mov nrog txiv hmab txiv ntoo, tsis yog ci cov khoom noj uas muaj cov carbohydrates yooj yim thiab ntxiv cov suab thaj.

3. Cov khaub noom ntim khoom qab zib

Pib ci koj tus kheej, siv cov khoom hloov pauv xws li kua txiv av zom lossis sweeteners, lossis saib rau lwm cov sib tov uas muaj cov txiv ntsej muag ntau ntxiv.

4. Fwm cov kua txiv zoo

Ib txoj hauv kev yooj yim kom tsis txhob muaj txiv hmab txiv ntoo mloog zoo yog saib ze rau cov ntawv cim zaub mov. Yuav tsum xaiv 100% kua txiv ntoo lossis ua koj tus kheej hauv tsev.

5. Cereals

Cov zaub mov puv muaj qhov ua teb yooj yim carbohydrates.

Qhov ntau cov yuag carbohydrates, qhov zoo dua

Cov khoom noj ua kom thoob plaws muaj ntau cov as-ham ntau dua yooj yim carbohydratesCov. Lawv muaj cov ntawv fiber ntau thiab nqus tau qeeb dua. Qhov no ua rau lawv txhawm ntxiv, uas txhais tau tias lawv yog qhov kev xaiv zoo rau kev tswj hwm lub cev.

Lawv kuj zoo rau cov neeg muaj ntshav qab zib hom 2, vim lawv pab tswj ntshav qab zib tom qab noj mov.

Cov fiber ntau thiab cov hmoov txhuv nplej siab yog ob hom zaub sib txawv uas muaj cov carbohydrates. Fiber ntau qhov tshwj xeeb tshaj yog vim nws pab lub plab thiab pab tswj cov cholesterol.

Lub hauv paus tseem ceeb ntawm kev noj haus fiber

- txiv hmab txiv ntoo;

- zaub;

- noob txiv ntoo;

- noob taum;

- whole grains.

Lwm cov zaub mov muaj cov hmoov txhuv nplej siab ntau

- tagnrho cov mov ci;

- cereals;

- pob kws;

- oats;

- peas;

- nplej.

Cov pa roj carbon monoxide ntau yog qhov tseem ceeb ntawm kev noj qab haus huv ntev. Lawv ua kom yooj yim los tswj kom lub cev nyhav zoo thiab tuaj yeem pab tiv thaiv hom 2 mob ntshav qab zib thiab mob plawv rau yav tom ntej.

Lub complex carbohydrates koj yuav tsum tau noj ntau

Nco ntsoov suav nrog cov khoom noj txuas ntxiv no yog ua nrog koj cov khoom noj:

1. Cov tseem nplej

Cov nplej tseem muaj cov khoom siv zoo ntawm fiber ntau, ntxiv rau cov potassium, magnesium thiab selenium. Xaiv cov hmoov nplej uas tsis tau ua dhau los xws li quinoa, buckwheat thiab nplej.

2. Txiv hmab txiv ntoo muaj fiber ntau

Qee ntawm lawv yog cov txiv apples, qhov thiaj li hu uatxiv tsawb thiab tsawb. Zam rau cov txiv hmab txiv ntoo hauv kaus poom, vim lawv feem ntau muaj kua txiv ntxiv.

3. Zaub muaj muaj fiber ntau

Noj zaub ntau, suav nrog zaub cob pob, zaub ntsuab thiab zaub ntug hauv paus.

4. Taum

Ntxiv rau fiber ntau, lawv yog cov khoom siv zoo ntawm folic acid, hlau thiab potassium.

Qhov kev xaiv ntawm haum carbohydrates tuaj yeem siv sijhawm thiab xyaum. Koj tuaj yeem pib xaiv ua kom muaj kev noj qab haus huv kom ua rau koj lub cev muaj zog thiab tiv thaiv nws los ntawm cov teeb meem ntev.