Tshawb nrhiav seb cov khoom noj dab tsi yuav tsum yog feem ntau hauv koj cov zaub mov noj thiab cov kis las ncaws pob nyiam tshaj. Yuav luag txhua tus poj niam sim tshem tawm cov rog ntau thiab feem ntau nyiam cov txheej txheem kev noj zaub mov hnyav. Vim li ntawd, lawv tsis tau txais qhov txiaj ntsig xav tau, tab sis lub cev yuav pib ua haujlwm tsis zoo. Hnub no muaj txoj hauv kev zoo thiab muaj kev nyab xeeb kom poob phaus. Tsis txhob xav tias tam sim no peb yuav pib piav qhia cov txiaj ntsig ntawm ib qho ntxiv. Tsis yog, peb yuav qhia koj txog yuav noj kom raug. Qhov no yog qhov xav tau kom tshem tawm qhov hnyav dhau yam tsis ua mob rau koj kev noj qab haus huv.
Coob leej neeg paub tias carbohydrates tuaj yeem yog qhov laj thawj tseem ceeb rau kev tsim cov ntaub so ntswg subcutaneous tshiab. Tias yog vim li cas lawv ntseeg tias carbohydrates tsis tuaj yeem ua ke nrog poob phaus. Tib lub sijhawm, nws yog cov as -ham uas siv los ntawm lub cev. Nov yog qhov lus nug feem ntau tshwm sim, uas zoo dua li cov carbohydrates lossis cov protein? Nws yuav tsum tau lees paub tias nws tsis tau teeb tsa kom raug, vim tias lub cev xav tau txhua cov as -ham. Lwm qhov yog tias lawv yuav tsum tau faib kom raug.
Ntseeg tias nws yog carbohydrates uas yog lub luag haujlwm kom tau txais cov rog ntau, tib neeg tsis suav lawv los ntawm lawv cov zaub mov, yog li ua qhov yuam kev loj. Ib zaug ntxiv, peb tsis tuaj yeem hais tias carbohydrates lossis cov protein zoo dua. Tshawb nrhiav seb muaj xwm txheej dab tsi thiab thaum twg thiaj li haus tau txhua qhov ntawm cov as -ham no. Yog tias koj txwv koj li kev noj ntawm cov as -ham, koj lub cev yuav teb tam sim ntawd. Piv txwv li, qhov tsis muaj carbohydrate ua rau kev ua haujlwm qis dua thiab teeb meem kev zom zaub mov. Yog tias koj siv ob peb cov protein sib xyaw, tom qab ntawv cov leeg nqaij yuav pib vau, uas tseem tsis tuaj yeem lees txais thaum lub sijhawm poob phaus. Yog li, hnub no koj yuav pom cov lus teb rau lo lus nug, uas zoo dua li carbohydrates lossis cov protein, lossis ntau dua, yuav siv cov khoom noj li cas kom raug.
Yam carbohydrates twg koj yuav tsum noj thaum poob phaus?
Txhawm rau pib nrog, muaj ob hom carbohydrates: yooj yim thiab yooj yim. Lawv kuj tseem raug xa mus ua qeeb thiab nrawm, feem. Cia peb tham txog lawv hauv kev nthuav dav ntxiv.
Cov carbohydrates yooj yim
Cov no yog cov uas yuav tsum raug tshem tawm ntawm koj qhov kev noj haus. Txhua yam khoom noj uas muaj ntau cov carbohydrates ceev tau saj qab zib - khoom qab zib, dib liab, khoom qab zib, ci, mis nyuj khov, thiab lwm yam. Ib qho ntxiv, ketchup yuav tsum tau muab cais ua cov khoom muaj teeb meem, uas tsis yog tsuas yog cov carbohydrates yooj yim, tab sis kuj tseem muaj lwm yam tshuaj phem.
Yog tias koj xav poob phaus, tom qab ntawd koj yuav tsum tsum tsis txhob haus npias, lossis tsawg kawg txwv qhov dej haus no hauv koj cov zaub mov. Nyob rau tib lub sijhawm, muaj ib qho kev zam, thaum koj tseem tuaj yeem muaj peev xwm noj ob peb yam khoom noj uas muaj cov carbohydrates yooj yim. Qhov no tsuas yog tso cai yog tias muaj so so ntev ntawm cov pluas noj thiab koj twb pib xav tias tshaib plab. Yog tias koj tseem ua haujlwm ntawm lub cev, tom qab ntawd nrog kev pab ntawm cov carbohydrates yooj yim koj tuaj yeem ntxiv cov khw muag khoom hluav taws xob, thiab koj yeej yuav tsis nce qhov hnyav ntau. Txawm li cas los xij, sim kom tsis txhob ncua ntev ntawm cov pluas noj. Los ntawm txoj kev, lub sijhawm so no yuav tsum tsis pub tshaj 2.5-3 teev.
Cov carbohydrates yooj yim
Cov tshuaj no, tsis zoo li cov khoom yooj yim, tau ua tiav los ntawm lub cev ntev thiab tsis tuaj yeem ua rau nce hauv cov rog. Txhawm rau muab lub cev nrog qhov xav tau ntawm lub zog, hauv koj cov zaub mov yuav tsum muaj cov zaub mov tam sim no uas muaj cov as -ham. Txij li cov carbohydrates qeeb tsis tuaj yeem nqus tau los ntawm lub cev sai, lawv muab lub zog rau lub sijhawm ntev.
Yog tias peb rov qab mus rau lo lus nug ntawm cov carbohydrates lossis cov protein zoo dua, tom qab ntawd thawj cov as -ham yuav tsum yog hauv koj cov zaub mov thaum sawv ntxov. Qhov chaw ntawm cov carbohydrates yooj yim suav nrog cov nplej, nplej zom ua los ntawm durum nplej, bran, legumes, thiab lwm yam.
Yog tias koj saib ze rau qhov teeb meem no, txhuv dawb feem ntau ploj ntawm daim ntawv teev cov zaub mov carbohydrate pom zoo. Qhov no tsis yog qhov tseeb, txawm hais tias cov khoom muaj qhov ntsuas glycemic siab, nws tuaj yeem noj thaum poob phaus. Tab sis qhob cij yuav tsum tau noj tsawg. Nws kuj yuav tsum tau hais txog txiv hmab txiv ntoo thiab zaub. Cov zaub mov no tsis yog tsuas yog qeeb carbohydrates, tab sis kuj tseem muaj fiber ntau cog. Fiber muaj txiaj ntsig zoo rau kev ua haujlwm ntawm cov txheej txheem zom zaub mov thiab tsim nyog rau lub cev.
Cov protein sib xyaw twg tuaj yeem siv rau qhov poob phaus?
Cov protein sib xyaw kuj tseem faib ua ob hom, tab sis tsis zoo li cov carbohydrates, tsis muaj ib qho ntawm lawv tuaj yeem ua rau kev loj hlob ntawm cov ntaub so ntswg adipose. Qhov tseeb, lub hauv paus ntsiab lus ntawm kev faib tau siv ntawm no, thiab tag nrho cov ntsiab lus yog nyob rau hauv tus nqi ntawm kev sib xyaw ntawm cov tshuaj no. Cov protein sib xyaw ua ke nrawm tau siv los ntawm cov kis las hauv daim ntawv ntawm kev ua kis las ntxiv.
Nws tseem yuav tsum tau hais tias lub zog muaj nuj nqis ntawm cov protein nrawm yog siab dua hauv kev sib piv nrog cov uas qeeb. Yog tias peb tham txog cov txiaj ntsig ntawm cov protein qeeb rau kev poob phaus, tom qab ntawv qhov no yog qhov xav tau rau lub cev siv lub zog ntau dua rau lawv cov txheej txheem thiab tom qab sib xyaw ua ke. Tshwj xeeb tshaj yog rau cov uas txiav txim siab tsis yog kom poob phaus, tab sis kuj tseem mus rau kis las, peb xav qhia rau koj tias cov protein nrawm yog qhov zoo dua rau nce cov leeg nqaij. Kev sib txuas ntawm cov protein qeeb, tig mus, yuav pab koj tiv thaiv koj cov leeg los ntawm kev cuam tshuam catabolic. Cov zaub mov protein qeeb tshaj plaws yog tsev cheese. Lub sijhawm nws ua tiav yog los ntawm rau rau yim teev. Lub ntsiab tseem ceeb ntawm kev siv cov khoom lag luam no yog lub sijhawm, uas yog, ua ntej mus pw. Yog li, peb pom zoo kom noj tsev cheese thaum yav tsaus ntuj kom cov amines tuaj yeem nkag mus rau hauv lub cev thaum pw tsaug zog. Nws kuj yuav tsum tau hais tias tsiaj cov protein yog qhov zoo tshaj plaws. Txawm li cas los xij, peb pom zoo kom ua kom koj cov zaub mov muaj ntau yam sib txawv.
Yuav noj kom zoo thaum poob phaus?
Peb tseem yuav tham txog dab tsi yog cov carbohydrates zoo dua lossis cov protein, thiab tam sim no peb yuav tsum muab qee cov lus pom zoo rau kev npaj zaub mov kom raug thaum lub cev yuag. Pib los ntawm kev hloov mus rau cov zaub mov ib feem thiab noj tsawg kawg plaub txog tsib zaug nyob rau ib hnub.
Tsis txhob tsom mus rau cov khoom noj tshwj xeeb, hais, cov protein sib xyaw. Koj qhov kev noj zaub mov sib xyaw ua ke yuav hloov pauv raws li koj lub cev ua haujlwm, tab sis koj yuav tsum tau haus ob qho protein thiab rog nrog carbohydrates. Yog tias koj nyiam cov kua ntses, tom qab txiav txim siab poob phaus, koj yuav tsum siv cov kua los yog txiv qaub xwb.
Hauv thawj ib nrab ntawm hnub, nws yog qhov yuav tsum tau siv cov carbohydrates ntau dua kom lub cev tsis muaj lub zog tsis muaj zog. Thaum yav tsaus ntuj, suav nrog cov khoom noj uas muaj cov protein sib xyaw qeeb hauv koj cov zaub mov. Tsis tas li, koj yuav tsum tsis txhob noj cov zaub mov kib thiab rhaub lossis ua kom sov thaum ua noj.
Cov protein thiab carbohydrates: uas zoo dua rau qhov hnyav?
Cov neeg ncaws pob pib feem ntau nug cov lus nug no, txawm hais tias koj yuav tsum tau haus ob qho khoom noj thiab tsis txhob hnov qab txog cov rog. Txawm li cas los xij, hnub no peb cov ncauj lus yog dab tsi yog cov carbohydrates zoo dua lossis cov protein thiab peb yuav tsis tham txog cov rog. Peb twb tau qhia koj txog cov khoom lag luam khoom noj uas yuav tsum muaj hauv koj cov zaub mov noj, nrog rau cov uas tsis xav tau haus.
Txawm hais tias peb tau hais ntau thiab ntau qhov poob phaus saum toj no, thaum lub sijhawm nce cov leeg nqaij, cov carbohydrates yooj yim kuj tseem tsis xav tau. Ntau qhov tseeb, tsis yog lawv tus kheej, tab sis coob leej ntawm lawv. Cov tshuaj no tuaj yeem muaj txiaj ntsig zoo rau koj tom qab kawm tiav, thaum lub cev xav tau rov qab los sai sai nws lub zog khaws cia txhawm rau txhawm rau rov ua cov txheej txheem rov tsim dua tshiab.
Tam sim no peb xav tham luv luv txog hom kev noj zaub mov zoo no ua kom tau txais txiaj ntsig. Cov khoom noj no yog sib xyaw ntawm cov protein sib xyaw thiab carbohydrates. Tam sim no hauv khw muag khoom noj kis las kev xaiv cov neeg hnyav hnyav yog qhov zoo, thiab nws nyuaj heev los xaiv cov khoom raug. Ua ntej tshaj plaws, koj yuav tsum tsom mus rau cov ntsiab lus ntawm cov protein sib txuas hauv cov khoom ntxiv. Yog tias daim duab no qis dua 25 feem pua, yog li koj yuav tsum tsis txhob coj tus neeg zoo li no.
Ib qho ntxiv, xyuam xim rau cov piam thaj cov ntsiab lus hauv qhov ntxiv thiab hom phiaj nws yuav tsum tsis txhob nyob ntawd. Kom tau txais qhov hnyav, hom kev noj zaub mov zoo no tuaj yeem muaj txiaj ntsig zoo, txawm li cas los xij, tsis yog rau txhua tus kis las. Yog tias koj yuav rog dhau. Nws yog qhov zoo dua los siv cov tshuaj protein ntau dua li cov neeg tau txais txiaj ntsig. Tab sis rau cov neeg ncaws pob yuag, tus tau txais txiaj ntsig yuav pab txhawb kev nce qib. Nws muaj ob lub as -ham uas ua lub luag haujlwm tseem ceeb hauv kev loj hlob ntawm cov leeg nqaij.
Yog tias cov protein sib xyaw ua cov khoom tsim, tom qab ntawv carbohydrates tau tsim los muab lub zog rau cov txheej txheem no. Tsuas yog nrog cov khoom noj txaus txaus no koj tuaj yeem nce qib. Yog li, peb ib zaug ntxiv pov thawj qhov tsis raug ntawm kev tsim cov lus nug, uas zoo dua li carbohydrates lossis cov protein?
Hais txog carbohydrates raws li lub hauv paus ntawm lub zog, ib tus tuaj yeem sib cav tias cov protein kuj tseem tuaj yeem siv los daws qhov teeb meem no. Zoo heev, tab sis lub cev pib tau txais lub zog los ntawm cov protein sib txuas, nrog rau los ntawm cov rog, tsuas yog thaum tsis muaj qhov txaus ntawm cov carbohydrates.
Nws yog nrog qhov tseeb no uas cov kws tsim lub cev siv cov txheej txheem kev noj zaub mov tsis muaj carbohydrate thaum ziab. Txij li qhov tsis txaus ntawm cov as -ham no tau tsim hauv lub cev, lub cev nquag hlawv cov nqaij adipose. Los ntawm txoj kev, ntau tus neeg ntseeg tias kom qhuav thiab poob phaus yog ib qho thiab zoo ib yam. Qhov no tsis yog qhov tseeb, txij li thawj kis, cov neeg ncaws pob raug txwv nyob rau lub sijhawm thiab siv cov txheej txheem kev noj zaub mov nruj heev uas tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.
Kawm paub ntau ntxiv txog yuav ua li cas thiaj li sib xyaw cov protein thiab carbohydrates hauv koj cov zaub mov noj:
