Carbohydrates thiab Qab Zib: Zoo los yog Phem? Cia peb nrhiav seb!

Thaum peb tham txog cov khoom noj uas peb noj txhua hnub, peb feem ntau hnov ​​cov lus 'carbohydrates' thiab 'qab zib'. Ib txhia hais tias cov no tsis zoo rau lub cev, thaum lwm tus hais tias peb ua tsis tau yam tsis muaj lawv. Zaj dab neeg tiag tiag yog dab tsi? Yog tias koj kuj muaj teeb meem me ntsis nrog qhov no, cia peb piav qhia txhua yam hnub no. Cia peb kawm seb cov no cuam tshuam li cas rau peb txoj kev noj qab haus huv.

Cov carbohydrates yog dab tsi?

Ua ntej, cia peb saib seb cov carbohydrates yog dab tsi. Hais yooj yim xwb, lawv yog cov roj tseem ceeb thiab yooj yim nrhiav tau tshaj plaws uas muab zog rau peb lub cev . Lawv zoo li roj av rau lub tsheb. Cov carbohydrates no yog qhov tseem ceeb rau cov menyuam yaus thiab cov neeg laus kom noj qab nyob zoo.

Niaj hnub no muaj ob hom carbohydrates:

• Cov Carbohydrates Yooj Yim: Cov no kuj hu ua cov suab thaj yooj yim. Piv txwv li suav nrog fructose, glucose, thiab lactose hauv mis nyuj. Cov no feem ntau pom muaj nyob rau hauv cov khoom noj muaj txiaj ntsig zoo li txiv hmab txiv ntoo.
• Cov Carbohydrates Sib Xyaws: Cov no kuj hu ua cov hmoov txhuv nplej siab. Lawv pom muaj nyob rau hauv cov zaub uas muaj hmoov txhuv nplej siab xws li qos yaj ywm thiab qos liab qab zib, cov nplej tag nrho , mov, mov ci, thiab lwm yam khoom noj txom ncauj.

Zoo, tam sim no cia peb saib seb cov carbohydrates thiab cov suab thaj no raug ua li cas hauv lub cev. Txhua cov carbohydrate uas peb noj yog zom thiab thaum kawg hloov mus ua cov suab thaj yooj yim. Tom qab ntawd cov suab thaj no raug nqus mus rau hauv cov ntshav. Thaum cov ntshav qab zib nce siab li no, peb lub pancreas muaj ib lub cev hu ua pancreas , uas tsim cov tshuaj hormones hu ua insulin . Cov insulin no yog qhov pab coj cov suab thaj hauv cov ntshav thiab xa mus rau hauv lub cev cov hlwb. Tsuas yog tom qab ntawd cov hlwb ntawd thiaj li siv tau cov suab thaj los ua lub zog. Koj puas nkag siab?

Cov carbohydrates hauv qee yam khoom noj - tshwj xeeb tshaj yog cov uas muaj cov suab thaj yooj yim thiab tau ua kom huv si (piv txwv li, mov ci, mov dawb) - raug zom sai heev, ua rau cov ntshav qab zib nce sai. Txawm li cas los xij, cov carbohydrates nyuaj (xws li cov uas pom muaj nyob rau hauv cov nplej tag nrho) siv sijhawm ntev dua los zom, ua rau cov ntshav qab zib nce maj mam. Kev noj ntau dhau cov khoom noj uas ua rau cov ntshav qab zib nce sai tuaj yeem ua rau koj muaj feem yuav mob xws li ntshav qab zib .

Tsis yog txhua yam khoom noj uas muaj carbohydrate ntau yog tsim los zoo ib yam. Qee yam zoo dua lwm yam. Nov yog qee cov kev xaiv zoo:

• Cov khoom noj tshais uas muaj tag nrho cov nplej
• Mov xim av
• Cov qhob cij tag nrho
• Txiv hmab txiv ntoo tshiab
• Zaub
• Mis nyuj thiab cov khoom noj uas muaj roj tsawg

Kev noj zaub mov kom zoo thiab muaj txiaj ntsig rau ib tug menyuam hnub nyoog tshaj ob xyoos yuav tsum muab 50% thiab 60% ntawm cov calories los ntawm cov carbohydrates. Tab sis qhov tseem ceeb tshaj plaws yog tias feem ntau ntawm cov carbohydrates no yuav tsum los ntawm cov chaw zoo thiab cov suab thaj ntxiv yuav tsum tsawg.

Puas muaj qee cov carbohydrates 'phem' tiag?

Cov carbohydrates no tau raug liam ntau yam rau ib ntus no, puas yog? Cov kws kho mob tshwj xeeb hais tias kev noj cov carbohydrates refined ntau dhau - uas yog, refined sugar uas pom muaj nyob rau hauv toffee, chocolate, thiab dej qab zib, thiab cov khoom xws li mov dawb thiab hmoov qhob cij (siv los ua ntau yam pasta thiab qhob cij) - yog ib qho ntawm cov laj thawj vim li cas kev rog dhau, uas yog, kev rog dhau, yog ib qho uas tshwm sim ntau niaj hnub no.

Ua cas ib yam khoom noj thiaj ua rau muaj teeb meem loj ua luaj li no? Xav txog seb, cov carbohydrates 'phem' (qab zib thiab cov khoom noj uas tau ua kom zoo) no yooj yim tau, muaj ntau heev, saj zoo, thiab tsis ua rau koj tshaib plab sai. Yog li ntawd, tib neeg noj ntau dua li lawv xav tau. Qee yam ntawm lawv yeej tsis xav tau los ntawm lub cev - piv txwv li, dej qab zib, toffee chocolate tsuas yog 'cov calories khoob' . Ntawd yog, lawv tsuas yog lub zog xwb, tsis muaj kev noj haus zoo.

Tiamsis qhov no tsis tau txhais hais tias txhua yam suab thaj yooj yim yog qhov phem. Nco ntsoov, peb tau tham ua ntej txog cov carbohydrates yooj yim uas pom muaj nyob rau hauv cov khoom noj muaj txiaj ntsig zoo li txiv hmab txiv ntoo, zaub, thiab cov khoom noj mis nyuj. Cov no muab ntau yam as-ham tseem ceeb uas pab lub cev loj hlob thiab noj qab nyob zoo. Piv txwv li, txawm hais tias txiv hmab txiv ntoo tshiab muaj cov carbohydrates yooj yim, nws kuj muaj ntau yam muaj txiaj ntsig zoo li cov vitamins thiab fiber .

Yog li ntawd, vim li cas cov carbohydrates nyuaj thiaj zoo?

Cov lus qhia txog kev noj haus feem ntau pom zoo tias tsawg kawg ib nrab ntawm cov nplej uas peb noj yuav tsum yog cov carbohydrates nyuaj. Cov nplej tag nrho - uas yog, cov nplej tag nrho xws li mov xim av, oatmeal, cov mov ci tag nrho thiab cov nplej - yog cov kev xaiv zoo tshaj plaws. Kev noj zaub mov nplua nuj nrog cov nplej tag nrho tuaj yeem pab tiv thaiv kab mob ntshav qab zib thiab kab mob plawv. Cov carbohydrates nyuaj kuj muaj cov txiaj ntsig hauv qab no:

• Siv sijhawm ntev dua los zom: Cov nplej tag nrho muaj tag nrho peb feem ntawm cov nplej (cov ceg qhuav, cov noob qoob loo, thiab ceg qhuav). Cov nplej uas tau ua kom huv si, ntawm qhov tod tes, tsuas muaj cov ceg qhuav xwb. Vim tias lub cev yuav tsum ua haujlwm hnyav dua los zom cov nplej tag nrho, kev zom zaub mov yuav siv sijhawm ntev dua. Thaum cov carbohydrates raug nqus mus rau hauv lub cev, nws yooj yim dua rau lub cev los tswj lawv.
• Muaj Fiber Ntau: Cov khoom noj uas muaj fiber ntau yuav ua rau koj puv sai, uas txo qhov kev noj ntau dhau. Tsis yog li ntawd xwb, tab sis thaum sib xyaw nrog dej ntau, cov fiber no pab cov khoom noj txav mus los ntawm txoj hnyuv yooj yim dua, tiv thaiv kev cem quav. Nws kuj tseem yuav pab tiv thaiv qee yam mob qog noj ntshav hauv plab hnyuv.
• Muab cov vitamins thiab minerals: Cov nplej tag nrho muaj cov vitamins thiab minerals tseem ceeb xws li B vitamins, magnesium, thiab hlau.

Ib tug menyuam kawm ntawv feem ntau yuav tsum noj li plaub txog rau 'ounce-equivalents' ntawm cov nplej ib hnub. ('ounce-equivalent' tsuas yog qhov ntau npaum li cas ntawm cov khoom noj hauv ib pluag mov. Piv txwv li, ib daim mov ci, ib khob cereal, lossis ib nrab khob mov siav, pasta, lossis porridge.) Yam tsawg kawg ib nrab ntawm qhov no yuav tsum yog los ntawm cov nplej tag nrho.

Yog li ntawd, qab zib ne?

Cov khoom noj uas muaj qab zib ntxiv ntau (dej qab zib, ncuav qab zib me me, ncuav mog qab zib, chocolate toffee, ice cream, qee yam dej haus txiv hmab txiv ntoo) muaj calories ntau thiab tsis muaj txiaj ntsig zoo. Kev noj zaub mov uas muaj qab zib ntau cuam tshuam nrog kev rog dhau. Kev noj qab zib ntau dhau kuj tuaj yeem ua rau cov hniav lwj . Feem ntau hais tias tsawg dua 10% ntawm peb cov calories tag nrho txhua hnub yuav tsum los ntawm qab zib ntxiv.

Tsis txhob noj cov khoom noj qab zib, muab cov khoom noj zoo rau koj cov menyuam xws li txiv hmab txiv ntoo. Txiv hmab txiv ntoo yog cov carbohydrate qab zib uas muaj fiber thiab cov vitamins uas cov menyuam xav tau.

Ib txoj hauv kev zoo los txo cov suab thaj ntxiv yog txiav cov dej qab zib thiab lwm yam dej qab zib kom tag. Nco ntsoov cov lus qhia no:

• Ib lub qhov dej qab zib uas muaj roj carbonated uas muaj 355 ml (kwv yees li 12 ooj) muaj sib npaug li 10 diav me me ntawm qab zib (kwv yees li 49 grams) thiab 150 calories.
• Hauv qee lub tebchaws (thiab qhov xwm txheej no maj mam nce ntxiv hauv Sri Lanka, puas yog?) feem ntau ntawm cov suab thaj ntxiv hauv cov menyuam yaus cov zaub mov txhua hnub los ntawm cov dej qab zib no.
• Haus ib khob dej qab zib 355 ml ib hnub ua rau tus menyuam muaj feem rog ntau ntxiv.
• Cov kua qaub nyob rau hauv cov dej qab zib tuaj yeem yaj cov enamel ntawm cov hniav, thiab cov suab thaj ntau kuj tuaj yeem ua rau muaj qhov.

Es tsis txhob haus cov dej qab zib los yog 'kua txiv hmab txiv ntoo' (uas feem ntau muaj qab zib ntxiv, zoo li dej qab zib), muab mis nyuj, dej, lossis kua txiv hmab txiv ntoo 100% uas tsis muaj roj ntau. Tab sis nco ntsoov: Txawm hais tias kua txiv hmab txiv ntoo 100% tsis muaj qab zib ntxiv los xij, nws tseem tuaj yeem ntxiv cov calories los ntawm cov suab thaj ntuj hauv nws. Yog li ntawd, txwv tsis pub haus kua txiv hmab txiv ntoo rau 4-6 ooj (118-177 ml) rau cov menyuam yaus hnub nyoog qis dua 7 xyoos. Tsis txhob muab ntau tshaj li ntawd, uas txhais tau tias tsis pub ntau tshaj 8-12 ooj (237-355 ml) rau cov menyuam yaus me.

Yuav xaiv cov khoom noj khoom haus zoo li cas?

Nws tsis yooj yim txhua lub sijhawm kom paub tias yam twg zoo thiab yam twg phem. Daim ntawv lo 'Cov Lus Qhia Txog Khoom Noj Khoom Haus' ntawm cov pob khoom noj tuaj yeem pab koj nrog qhov no.

Yuav kom paub tseeb tias cov carbohydrates yog dab tsi, ua tib zoo mloog peb tus lej no:

• Tag Nrho Cov Carbohydrate: Qhov no yog teev ua grams. Tus nqi no suav nrog ntau hom carbohydrate: cov fiber ntau, qab zib, thiab lwm yam carbohydrate.
• Cov Khoom Noj Muaj Fiber: Qhov no teev nyob rau hauv 'tag nrho cov carbohydrates.' Cov khoom noj muaj fiber tsis muaj calories, thiab cov khoom noj uas muaj fiber ntau muab ntau yam txiaj ntsig rau kev noj qab haus huv.
• Qab Zib:Qhov no kuj tseem teev nyob rau hauv 'tag nrho cov carbohydrates'. Cov ntawv qhia zaub mov tshiab tam sim no cais qhov sib txawv ntawm cov suab thaj ntuj thiab cov suab thaj ntxiv. Cov suab thaj ntuj pom muaj nyob rau hauv cov khoom xws li txiv hmab txiv ntoo thiab mis nyuj. Cov suab thaj ntxiv feem ntau pom muaj nyob rau hauv cov khoom noj txom ncauj, toffees, thiab dej qab zib. Txhawm rau pom tias cov khoom noj puas muaj suab thaj ntxiv, saib daim ntawv teev cov khoom xyaw. Nrhiav cov suab thaj, kua txiv pob kws, lossis cov khoom qab zib xws li dextrose, fructose, zib ntab, lossis molasses. Nws yog qhov zoo tshaj plaws kom nyob deb ntawm cov khoom uas teev cov khoom qab zib no thaum pib ntawm daim ntawv teev cov khoom xyaw.

Txawm hais tias cov carbohydrates muaj li ntawm 4 calories ib gram, cov suab thaj ntau hauv cov khoom noj txom ncauj tuaj yeem sib sau ua ke sai. Thiab cov 'calories khoob' no feem ntau muaj lwm yam as-ham tsawg heev.

Yog li, koj ua li cas thiaj ua rau cov carbohydrates yog ib feem ntawm kev noj zaub mov zoo? (Nco ntsoov qhov no!)

Zoo, peb tau tham ntau txog cov carbohydrates thiab qab zib. Yog li ntawd, cia peb xav txog kev noj qab haus huv ntawm txhua tus neeg hauv koj tsev neeg.

• Xaiv cov carbohydrates zoo: Yuav cov nplej tag nrho, txiv hmab txiv ntoo, zaub, thiab mis nyuj thiab cov khoom noj uas muaj roj tsawg.
• Txwv cov khoom noj uas muaj qab zib ntxiv: Tshwj xeeb tshaj yog txo koj cov dej qab zib, toffees, thiab ncuav mog qab zib kom ntau li ntau tau.
• Ua kom cov menyuam yaus muaj zog txhua hnub: txhawb kom lawv ua si thiab tawm dag zog.
• Ua ib tug qauv zoo: Thaum koj cov menyuam pom koj xyaum ua tej yam noj qab haus huv, lawv yuav kawm tib yam li ntawd. Qhov no yuav pab lawv txais yuav lub neej noj qab haus huv txij thaum yau los.

Nco ntsoov tias, cov carbohydrates tsis yog peb tus yeeb ncuab. Qhov tseem ceeb yog xaiv cov hom carbohydrates kom raug, thiab noj kom raug . Ib yam li ntawd rau qab zib, yog li ntawd nws yog ib qho tseem ceeb uas yuav tsum xaiv cov khoom noj muaj txiaj ntsig uas muaj cov suab thaj ntuj thiab tsis txhob noj cov suab thaj ntxiv ntau li ntau tau.

Cov Carbohydrates, qab zib, cov carbohydrates yooj yim, cov carbohydrates nyuaj, cov nplej tag nrho, cov suab thaj ntxiv, kev noj zaub mov zoo, kev noj qab haus huv, kev noj qab haus huv ntawm menyuam yaus