Txhua tus neeg xav kom tsis zoo nkauj xwb, tab sis kuj muaj kev noj qab nyob zoo, uas, tau los ntawm kev noj haus kom zoo, ua raws li qhov sib npaug kub hauv txhua hnub ntawm cov kab mob carbohydrates, proteins thiab cov rog.
Txhua hnub txais ntawm carbohydrates rau txhua tus neeg
Ua ntej yuav tig mus saib xyuas qhov teeb meem no, nws yuav tsum tau muab sau tseg tias lub cev zoo siab rau kev yooj yim carbohydrates, uas yuav tsum tau txais los ntawm txoj. Yog li, qhov kawg yog dab tsi? Lawv muaj xws li glycogen thiab cov hmoov txhuv nplej siab. Polysaccharides, ua cov kab mob carbohydrates hu ua, thaum lawv poob rau hauv tib neeg lub cev raug phua ua yooj yim, qabzib. Nws, tig mus, yuav tsum tau cov ntshav liab qog, hlwb thiab cov leeg.
Qhov tseem ceeb tshaj plaws yog qhov sib cais ntawm polysaccharides tshwm sim thaum lub sijhawm thaum tus neeg pib noj zaub mov. Hauv lwm lo lus, cov enzymes uas muaj hauv cov qaub ncaug ua cov hmoov txhuv nplej siab rau hauv cov piam thaj hauv cov leeg. Txog 85% ntawm txhua qhov carbohydrates txhua hnub tus nqi ntawm cov hmoov txhuv nplej siab.
Ntxiv rau, lawv pab tswj lub zog tsim nyog rau lub neej qub, yog li ntawd lawv kuj koom nrog cov txheej txheem metabolic, pab txhawb kev ua haujlwm ntawm ntau lub cev thiab khaws cov khw muag khoom noj protein.
Yog tias peb xav txog cov lus nug ntawm txhua hnub ntawm cov pa roj carbon dioxide, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias nws tsis yog nyob ntawm lub hnub nyoog xwb, tab sis kuj tseem niaj hnub ua si. Yog li, piv txwv li, cov me nyuam mos ntawm thawj lub hlis tsis tas yuav tsum tau carbohydrates, qhov chaw ntawm lub zog. Nyob rau ntawm lub hnub nyoog pib kawm ntawv, maj mam nce mus ntxiv thiab muaj hnub nyoog 8 xyoo nce mus txog 100 g. Tus neeg hluas noj zaub mov yuav tsum tsim kom muaj ib hnub nws siv 100 mus rau 350 g. Tus neeg laus xav tau, dua, 100 mus rau 450 g ntawm carbohydrates.
Txhua Hnub Txiav Txim ntawm Carbohydrates rau Cov Poj Niam
Hauv qab no yog lub rooj piav qhia tias muaj pes tsawg carbohydrates ntxiv. Los ntawm qhov no nws yog tseeb tias ntau lub cev ua ub ua no, cov loads, ntau lub kabmob xav tau polysaccharides. Yog li, yog tias koj yog ib tug neeg ua haujlwm ntawm kev puas siab puas ntsws, ces rau koj yog 5 grams yooj yim carbohydrates, muab tau los ntawm txoj, ib 1 kg ntawm lub cev qhov hnyav. Rau cov neeg uas tau koom nrog rau hauv phau ntawv labour, nws yog ib qhov tsim nyog twb 8 g ib 1 kg ntawm lub cev hnyav.
Nws yuav tsis yog qhov nyuaj rau sau cov complex carbohydrates:
- tej zaub ntsuab (zaub xam lav, zaub ntsuab, zaub txhwb qaib, dill);
- cereals (oatmeal, barley, nplej, buckwheat);
- taum (lentils, ob qho tib si ntsuab thiab liab, taum , noob taum, noob taum, chickpeas);
- txiv hmab txiv ntoo (txiv duaj, txiv kab ntxwv qaub, kua, txiv kab ntxwv, pear);
- berries (plum, Cherry);
- tag nrho cov qhob cij;
- nqaij.
Txhua hnub tus nqi ntawm carbohydrates rau qhov poob phaus
Tsis muaj tus kws qhia noj haus yuav hais tias thaum ua kom poob phaus, koj yuav tsum noj cov kab yooj yim carbohydrates. Lub tom kawg yog tawg sai sai thiab muaj lub siab qhia tau hais tias glycemic. Nyob rau hauv lwm yam lus, ib tug loj tus naj npawb ntawm
Yog li, cov khoom noj khoom haus pom zoo kom pib pluas noj nrog 5 g ntawm complex carbohydrates rau 1 kg ntawm lub cev hnyav. Tsis txhob hnov qab ua cov txheej txheem uas tsim nyog. Yog tias tsis muaj sij hawm rau kev ua si thaum yav sawv ntxov, sim taug kev txhua hnub txog 40 feeb.
Qhov tseem ceeb tshaj plaws nyob rau hauv compiling ib hnub noj txhua hnub: kom paub qhov kawg, raws li nyob rau hauv ib hnub twg ntawm carbohydrates, ob leeg proteins thiab cov rog.