Tshawb nrhiav yuav ua li cas los ntawm kev siv cov carbohydrates, koj tuaj yeem yooj yim tshem tawm cov rog ntau hauv cov teeb meem. Kev hloov pauv cov zaub mov carbohydrate muaj ntau lub npe, piv txwv li, kev hloov pauv zaub mov lossis BEH cov zaub mov noj, tab sis nws cov ntsiab lus tsis hloov pauv los ntawm qhov no - hloov pauv qhov ntsuas ntawm lub zog. Tau ob peb hnub, koj yuav tsum txo qis tus nqi zog ntawm kev noj haus thiab tshem tawm cov carbohydrates los ntawm nws. Feem ntau ntawm cov calories hauv qhov xwm txheej no yuav tsum yog los ntawm cov protein sib xyaw.
Raws li qhov tshwm sim, lub cev raug yuam kom nquag ua rog, vim tias tau tsim lub zog tsis txaus. Txawm li cas los xij, qhov no ua rau tsis muaj zog thiab ua rau cov txheej txheem metabolic qeeb. Nws yog vim li no uas koj tsis tuaj yeem tso cov carbohydrates ntev. Tom qab ob peb hnub, ntxiv cov carbohydrates ntau rau cov zaub mov noj.
Vim li ntawd, cov metabolism hauv nrawm dua thiab qhov kev qaug zog ploj mus. Tom qab ntawd, lub voj voog rov ua dua. Nco ntsoov tias kev sib hloov carbohydrate kom qhuav yog txoj hauv kev zoo dua los txo cov rog piv rau cov phiaj xwm noj zaub mov qis-carbohydrate.
Carbohydrate alternation ntawm ziab: cov cai
Yeej, cov carbohydrate tig rau ntawm lub tshuab ziab khaub ncaws yog ib qho ntawm cov kev xaiv rau kev noj zaub mov qis-carb. Lub npe ntawm cov khoom noj no qhia meej txog nws lub ntsiab lus:
- Vim tias yuav luag tag nrho kev cais tawm cov carbohydrates los ntawm kev noj haus, cov txheej txheem hlawv cov rog ua kom hnyav li sai tau, tab sis cov metabolism qeeb.
- Tom qab ib ntus, cov carbohydrates ntau tau suav nrog hauv cov khoom noj, uas ua rau txo qis ntawm cov lipolysis, tab sis cov txheej txheem zom zaub mov tau rov qab los.
Coob tus neeg ncaws pob tsis nkag siab tias vim li cas cov carbohydrates zom zaws ntawm lub tshuab ziab khaub ncaws ua rau muaj txiaj ntsig zoo. Txawm li cas los xij, tsis muaj ib yam yuav xav tsis thoob, vim tias koj tau txais tag nrho cov txiaj ntsig zoo, thiab tib lub sijhawm txo qhov tsis zoo. Cov txiaj ntsig zoo suav nrog kev tsis muaj cov carbohydrates, yam tsis muaj kev hlawv roj yog yooj yim ua tsis tau, thiab qhov tsis zoo ntawm no yog kev qeeb ntawm cov txheej txheem zom zaub mov.
Koj yuav tsum nkag siab tias txhua yam hauv lub cev sib cuam tshuam thiab tsis muaj dab tsi tshwm sim zoo li ntawd. Lub hauv paus tseem ceeb ntawm lub zog (pheej yig tshaj thiab muab sijhawm rau kom tau txais lub zog hauv lub sijhawm luv luv) yog cov carbohydrates. Lub cev tsim qee yam ntawm lub zog los ntawm kev hloov cov carbohydrates rau qhov no rau hauv glycogen, uas tau khaws cia hauv lub siab thiab cov leeg nqaij. Cov rog thiab cov protein sib xyaw kuj tseem tuaj yeem siv rau lub zog, tab sis lawv yog lub zog "kim" ntau dua thiab lub cev tig mus rau lawv tsuas yog thaum tsim nyog, thaum tsis muaj carbohydrates.
Kev siv cov carbohydrates sib txawv ntawm kev ziab, koj ua kom cov khw muag khoom glycogen tsawg, thiab lub cev tsis muaj kev xaiv tab sis qhib cov txheej txheem lipolysis, uas ua rau poob ntawm cov rog rog. Nws txaus los siv ob peb hnub yam tsis muaj carbohydrates, raws li cov khw muag khoom glycogen yuav luag tag, thiab sai li sai tau thaum lub cev npaj ua kom qeeb nws cov metabolism, koj suav nrog carbohydrates hauv kev yuag yuag lossis, hauv cov lus ntawm cov kws tsim khoom, siv "load carbohydrate".
Ob peb hnub, txhua lub khw muag khoom glycogen yuav rov qab los, thiab koj yuav tsum tshem tawm cov carbohydrates los ntawm kev noj zaub mov, thiab tom qab ntawd lub voj voog rov ua dua. Raws li qhov tshwm sim, koj txav mus rau lub hom phiaj nyiam nyob rau hauv qhov zoo ib yam li nthwv dej, hloov pauv ntawm qhov tsis muaj calorie ntau nrog qhov ntau dhau. Thaum thawj hnub tsis muaj carbohydrates, cov khw muag khoom glycogen tau ploj mus, thiab qhov thib ob, cov txheej txheem lipolysis tau qhib.
Los ntawm kev tswj hwm qhov tsis muaj carbohydrate nyob rau ob peb hnub tom ntej no, lub cev ua haujlwm tiv thaiv kev ntxhov siab hloov kho cov txheej txheem kom tshaib plab txhawm rau tswj lub cev hnyav. Qhov no tau pom los ntawm kev qeeb hauv kev tsim cov thyroid cov tshuaj hormones thiab insulin, cov rog hloov pauv qeeb dua rau hauv cov piam thaj, thiab lwm yam. Yog tias nyob rau lub sijhawm tam sim no carbohydrates tsis tau qhia rau hauv kev noj haus, tom qab ntawd hlawv roj tuaj yeem nres tag.
Kev hloov pauv cov carbohydrates hauv kev ziab: txheej txheem kev noj zaub mov
Cia peb saib cov phiaj xwm qhia rau kev siv cov carbohydrates sib hloov ntawm ziab:
- Los ntawm 1 txog 5 hnub - tsis muaj carbohydrates hauv kev noj haus. Noj 2-4 grams ntawm cov protein rau txhua phaus.
- 1 txog 2 hnub - thauj cov carbohydrates. Noj 1-2 grams ntawm cov protein sib xyaw thiab 3-5 grams carbohydrates rau txhua qhov hnyav ntawm lub cev hnyav hauv lub sijhawm no.
Cov voj voog uas tau hais los saum toj no yuav tsum tau rov ua ntau zaus thiab hauv txoj kev xav koj yuav tsum poob rog thaum tswj cov leeg nqaij. Hauv thawj ob hnub, lub cev tus yam ntxwv tsis txawv ntawm qhov kev qhia noj zaub mov qis-carb qub. Yooj yim muab, nws hloov pauv ntawm tus kheej txaus thiab siv glycogen, txij li nws tseem yog qhov khoom siv hluav taws xob sai thiab pheej yig. Nws yuav siv sijhawm tsuas yog ob hnub rau cov khw muag khoom glycogen kom tag thiab lub cev hloov mus rau qhov muaj peev xwm thib ob uas muaj zog - rog. Txog qhov kawg ntawm hnub thib ob ntawm thawj theem, cov txheej txheem lipolysis pib nrog qhov nrawm tshaj plaws. Txawm li cas los xij, qhov no tsis tuaj yeem txuas ntxiv mus ntev, thiab tom qab ob peb hnub, cov metabolism hauv yuav pib qeeb.
Lub sijhawm tsis nyob ntev ntawm cov carbohydrates hauv kev noj zaub mov tau pom los ntawm lub cev ua kev hem thawj rau lub neej thiab nws txoj haujlwm tseem ceeb yog khaws cov rog khaws cia. Yog tias koj twb tau sim ntau yam "tshaib plab" cov khoom noj khoom haus, tom qab ntawd koj yuav pom tias lub cev hnyav ua ntej txo qis sai, thiab tom qab ntawd nres sai. Txhawm rau nres qhov kev qeeb qeeb ntxiv ntawm cov txheej txheem hauv kev zom zaub mov, nws yog qhov tsim nyog los qhia cov carbohydrates rau hauv kev noj haus thiab cov kauj ruam no yuav tsum tau ua tom qab ntau kawg rau rau hnub. Yog li ntawd, cov rog yuav raug hlawv mus ntxiv, thiab cov khw muag khoom glycogen yuav rov qab los.
Nco qab tias cov txheej txheem saum toj no yog qhov qhia tau thiab tsib-hnub carbohydrate nrawm tsis yog lub hauv paus. Ntau tus neeg tsim khoom nqa tawm cov carbohydrates hloov pauv kom qhuav raws li hauv qab no - thawj tsib hnub ntawm lub lim tiam tsis haus cov carbohydrates, thiab tom qab hnub so haujlwm lawv txav mus rau theem thauj khoom. Peb pom zoo kom tsis txhob ua tib zoo saib xyuas lwm tus li cas, tab sis siv kev sim los xaiv cov phiaj xwm zoo tshaj plaws rau koj tus kheej. Peb tuaj yeem hais tau ruaj ntseg tias niaj hnub no, kev hloov pauv cov carbohydrates hauv kev ziab yog qhov ua tau zoo tshaj plaws ntawm kev sib ntaus cov rog.
Dab tsi yog qhov nyuaj nrog kev hloov pauv carbohydrate ntawm kev ziab?
Tsis muaj kev poob siab txog qhov ua tau zoo ntawm txoj kev no, tab sis koj yuav tsum xaiv tus kheej teeb tsa. Peb tsis pom zoo rau cov pib siv qhov kev noj haus no, vim tias nws nyuaj rau siv. Koj yuav tsum xub txiav txim siab ob qhov kev ntsuas tus kheej - lub sijhawm noj cov zaub mov tsis muaj carbohydrate (nyob rau hnub), nrog rau qhov loj me ntawm kev thauj khoom tom ntej (hauv hnub thiab ntau npaum li cas ntawm carbohydrates).
Nws yog qhov nkag siab heev tias cov hnub yuav dhau los lossis tsis txaus. Rau ib tus neeg ncaws pob, cov txheej txheem zom zaub mov tuaj yeem ua rau qeeb nyob rau hnub thib peb, thiab nws yuav tau txav mus rau theem kev thauj khoom thaum lub sijhawm ntawd. Lwm tus neeg tsim khoom tuaj yeem zaum yam tsis muaj carbohydrates rau ib lub lim tiam. Yog tias koj pib haus cov carbohydrates ua ntej lub sijhawm xav tau, tom qab ntawd cov txheej txheem lipolysis yuav raug tso tseg.
Qhov xwm txheej zoo ib yam nrog cov theem carbohydrate thauj khoom, uas yuav tsis txaus lossis loj dhau. Leej twg tuaj yeem noj tsuas yog ib qho kev pab loj ntawm cov nplej porridge thiab cov metabolism hauv yuav rov qab los, thaum lwm tus yuav tau haus cov carbohydrates ntau rau ob peb hnub kom ua tiav cov txiaj ntsig zoo ib yam. Ib qho ntxiv, hom carbohydrates uas siv thaum thauj khoom kuj tseem ceeb heev.
Txhua lub ntsiab lus piav qhia saum toj no nyuaj heev rau teeb tsa kom raug. Qhov no yog vim li cas cov neeg pib tshiab yuav tsum ua raws li cov txheej txheem noj haus tsawg-carb. Tam sim no peb tsis tuaj yeem muab cov lej tseeb, vim txhua tus neeg yuav muaj tus lej sib txawv.
Nws tsuas yog dhau los ntawm kev sim uas koj yuav tuaj yeem pom qhov txheej txheem kom qhuav rau kev nqa tawm cov carbohydrates hloov pauv uas yuav tso cai rau koj kom tau txais txiaj ntsig siab tshaj plaws. Raws li peb tus kheej kev paub dhau los, peb tsuas tuaj yeem muab cov cim ntsuas uas yuav pib sim - 2 hnub yam tsis muaj carbohydrates thiab ib hnub ntawm kev thauj khoom.
Tom qab ntawd, saib koj cov kev xav thiab tsos. Yog tias nyob rau thawj theem koj tsis xav tias tsis muaj zog, thiab qhov hnyav ua haujlwm tau xyaum tsis poob qis, tom qab ntawd nce lub sijhawm ntawm thawj theem los ntawm ib hnub. Koj yuav tsum ua haujlwm hauv ib hom rau ib lossis ob lub lis piam, thiab tom qab ntawd ua cov lus xaus.
- Yog tias koj xav tias zoo, tom qab ntawd nce lub sijhawm ntawm thawj theem.
- Yog tias koj tsis xis nyob, txo sijhawm ntawm thawj theem lossis ua kom ntev lub sijhawm thauj khoom.
- Yog tias koj pom cov txiaj ntsig zoo hauv kev xav hauv daim iav, tom qab ntawd tsis muaj dab tsi xav hloov pauv.
- Thaum tsis muaj kev hloov pauv sab nraud, txoj haujlwm noj zaub mov yuav tsum tau hloov kho.
Qhov sib npaug ntawm thawj qib thiab theem ob tuaj yeem suav tias yog qhov zoo tshaj, thaum koj poob phaus, tab sis tib lub sijhawm koj xav zoo. Kwv yees li ntawm 50 feem pua ntawm cov neeg ncaws pob siv cov carbohydrates sib hloov ntawm qhov ziab hauv daim ntawv hauv qab no - 4 hnub tsis muaj carbohydrates + 1 hnub thauj khoom. Nws tseem yuav tsum tau hais tias nyob rau theem ob, carbohydrates tsis tuaj yeem siv tau txhua hnub, tab sis tsuas yog nyob rau thawj ib nrab. Nws kuj tseem tsim nyog sim nrog hom carbohydrates. Hauv txoj kev xav, cov carbohydrates yooj yim dua, tab sis cov carbohydrates yooj yim dua rau qee qhov.
Nws tseem tsis tuaj yeem muab cov lus pom tseeb ntawm qhov teeb meem no. Kev tawm dag zog lub cev yog cov kis las nyuaj rau xav txog. Sim ua thiab nrhiav cov tswv yim zoo tshaj plaws rau koj tus kheej hauv txhua yam. Nov yog tib txoj hauv kev kom ua tiav qhov siab tshaj plaws.
Yog xav paub ntau ntxiv txog kev hloov pauv carbohydrates saib ntawm no:
