Kawm paub yuav ua li cas thiaj kov yeej koj cov hniav qab zib, tshwj xeeb tshaj yog tias koj xav tau ua raws cov zaub mov qis-carb. Cov kws kho mob ntseeg tias kev quav dej qab zib yog ib qho kev ntxias tsis txaus ntseeg heev. Tsis yog txhua tus ntxhais tuaj yeem taug kev hla cov txee nrog cov khoom qab zib yam tsis tas yuav ob peb khoom qab zib rau yav tsaus ntuj. Hmoov tsis zoo, kev quav yeeb quav tshuaj tuaj yeem ua rau koj lub neej nyuaj. Hnub no peb yuav tham txog yuav ua li cas kom tshem tawm cov piam thaj qab zib.
Vim li cas kev quav yeeb quav tshuaj tshwm?
Cov kws tshawb fawb ntseeg tias yog vim li cas rau kev txhim kho kev vam khom cov khoom qab zib yog cov txheej txheem biochemical hauv lub cev. Ntse nce hauv cov piam thaj ntau ua rau qhov tseeb tias lub cev pib xav tau ib feem ntawm cov piam thaj tom ntej. Nws yuav tsum raug sau tseg tias nrog kev mob siab rau qab zib ntau heev, tsis yog tsuas yog qab zib nws tus kheej (cov carbohydrates sai), tab sis kuj tseem muaj lwm cov khoom xyaw ntawm cov khoom qab zib, piv txwv li, hmoov dawb, rog, thiab lwm yam, cuam tshuam tsis zoo rau koj daim duab.
Raws li qhov tshwm sim, lub ncuav mog qab zib me me thiab lub qhov ncauj los ua lub foob pob muaj txiaj ntsig zoo uas tuaj yeem tsis pom zoo txhua qhov koj siv los tsim cov duab ntawm koj txoj kev npau suav. Nws yog qhov pom tseeb tias nyob rau qhov xwm txheej zoo li no, ntau tus xav paub cov lus nug yuav ua li cas kom tshem ntawm kev tshaib plab rau cov khoom qab zib.
Niaj hnub no, qhov teeb meem ntawm kev quav dej qab zib tau sib tham zoo heev tsis yog los ntawm cov neeg ib txwm muaj, tab sis kuj los ntawm cov kws tshawb fawb. Ntxiv mus, cov txiaj ntsig ntawm kev tshawb fawb tshawb fawb tau dhau los ua qhov txaus ntshai heev. Cov kws tshawb fawb feem ntau sib npaug kev vam khom ntawm cov khoom qab zib nrog cov quav yeeb quav tshuaj. Hauv lawv lub tswv yim, cov khoom no muaj peev xwm muab kev xyiv fab rau ib tus neeg, tab sis tib lub sijhawm lawv tuaj yeem ua rau muaj kev quav yeeb quav tshuaj.
Nws yuav tsum tau lees paub tias qab zib sai sai yeej lub siab thiab lub plab ntawm tib neeg. Cov keeb kwm ntawm cov tshuaj no tsuas yog ob puas xyoo. Ntawm thaj chaw ntawm Russia, kev tsim cov piam thaj tau tsim thaum pib ntawm lub xyoo pua puv 19. Qab zib sai dhau los ua ib qho ntawm cov khoom noj nquag tshaj plaws. Txhawm rau qhia meej cov lus no, nws txaus los hais ob peb tus lej. Hauv nruab nrab ntawm lub xyoo pua puv 19 hauv Tebchaws Europe, tsis pub ntau tshaj 17 kg qab zib tau siv los ntawm ib tus neeg thoob plaws xyoo. Thaum pib ntawm lub xyoo pua no, daim duab no twb dhau 40 kilos lawm.
Muaj ntau hom piam thaj tuaj yeem pom hauv cov khw muag khoom tam sim no, thiab feem ntau raug txim ntawm lawv yog ua kom dawb. Tsis muaj ib yam yuav xav tsis thoob li, vim nws yog nws tus uas tau txais kev faib khoom ntau tshaj plaws hauv ntiaj teb. Cov piam thaj uas peb yuav hauv khw muag khoom tsis muaj txiaj ntsig zoo rau lub cev thiab cuam tshuam rau kev ua haujlwm ntawm yuav luag txhua lub cev ntawm peb lub cev. Nws yuav tsum tau sau tseg tias ntau zaus, nyob rau hauv lub ntsej muag ntawm cov pas nrig xim av, txhua yam tau muag, ib yam nkaus, ua kom qab zib, uas tau npog nrog cov suab thaj (cork cov khoom lag luam ntawm qab zib). Nws yog qhov nkag siab heev tias cov suab thaj no tsis txawv ntawm qhov dawb, txij li qhov tseeb, nws yog. Tab sis cov khoom siv pas nrig tiag tiag, uas tsis tau ua tiav cov txheej txheem ntxiv, muaj nyob hauv nws cov muaj pes tsawg leeg, nrog rau sucrose, ntau ntau ntawm lwm cov as -ham. Txawm li cas los xij, kev tswj tsis tau tswj ntawm txawm tias qhov "ecological" pas nrig qab zib tsis tuaj yeem lav tias kev quav tshuaj yuav tsis tshwm sim nws tus kheej.
Xav tau khoom qab zib hauv tib neeg tshwm sim feem ntau vim yog kev nqus sai ntawm sucrose. Tom qab siv cov tshuaj no thiab ua kom cov piam thaj ntau ntxiv, lub cev teb nrog kev tso tawm cov tshuaj insulin sai rau hauv cov ntshav. Cov tshuaj no tshem tawm cov piam thaj los ntawm cov ntshav, ua rau lub npe hu ua carbohydrate tshaib plab. Peb twb tau hais tias qab zib pib siv tsuas yog ob peb xyoos dhau los thiab peb lub cev tseem tsis tau muaj cov txheej txheem tiv thaiv tiv thaiv ntau ntawm cov carbohydrates yooj yim. Yooj yim hais, nws tsis tuaj yeem nkag siab tias lub zog tsis xav tau ntxiv lawm.
Yog tias thaum lub sijhawm tshaib plab carbohydrate koj mus txog koj lub cev thiab noj cov khoom qab zib txuas ntxiv, qhov no tsuas yog ua rau qhov xwm txheej hnyav dua. Nws yuav zoo li lub hlwb yuav tsum yog tus tswj hwm tseem ceeb ntawm kev noj cov carbohydrates yooj yim. Txawm li cas los xij, qab zib ua rau kev sib txuas ntawm cov tshuaj hormones zoo siab. Cov kws tshawb fawb tau hais tias thaum peb haus cov piam thaj, peb lub hlwb ua tib zoo ib yam li thaum siv cov opiates.
Lub cev puas xav tau khoom qab zib?
Sucrose yog cov carbohydrates yooj yim thiab, ib zaug noj, cov khoom no tau tawg sai sai rau hauv fructose thiab qabzib. Coob leej neeg paub cov lus tshaj tawm tias nws txaus los noj me me khoom qab zib kom qhib kev ua haujlwm ntawm lub hlwb. Ntshav qab zib rau tib neeg lub cev yog lub hauv paus thiab, tej zaum, yog lub zog uas hloov tsis tau.
Hauv qhov no, txhua qhov carbohydrates raws li qhov tshwm sim yuav tawg mus rau lub xeev ntawm cov piam thaj. Qhov sib txawv tseem ceeb ntawm cov carbohydrates yooj yim thiab nyuaj yog qhov nrawm uas lawv tau ua los ntawm lub cev. Tib lub qab zib, raws li peb tau hais los lawm, ua tiav hauv lub sijhawm luv luv thiab qhov no ua rau muaj kev tso tawm cov tshuaj insulin.
Ib qho ntawm cov neeg tau txais cov piam thaj ua lub hauv paus tseem ceeb yog lub hlwb. Tom qab ntawd, cov khoom xa mus rau lwm lub cev. Ua tsaug rau cov tshuaj insulin, cov piam thaj nkag mus rau hauv cov cell hauv nruab nrog cev sai. Yog tias lub paj hlwb siv tag nrho cov piam thaj rau lub zog, tom qab ntawd lwm lub cev tuaj yeem mus rau ib ntawm ob txoj hauv kev. Ua ntej, cov xov tooj ntawm tes tuaj yeem tsim glycogen los ntawm cov piam thaj, uas yog tom qab ntawd siv rau lub zog thaum muab cov koob tshuaj qab zib tshiab cuam tshuam. Qhov thib ob, nws tau noj kom tau txais lub zog. Yog tias cov piam thaj ntau ntau thiab cov cell tsis xav tau lub zog, tom qab ntawd cov tshuaj tau hloov pauv mus ua rog. Yog li, peb tuaj yeem hais qhov tseeb. Tias tus neeg tuaj yeem yooj yim ua yam tsis muaj suab thaj. Qhov tseeb, qhov no yog qhov tshwm sim rau ntau pua xyoo. Txhua lub zog koj xav tau tuaj yeem ua tiav los ntawm cov carbohydrates yooj yim. Yog tias koj tsis xav xav txog yuav ua li cas tshem tawm kev tshaib plab rau cov khoom qab zib yav tom ntej, tom qab ntawd koj yuav tsum tso cov khoom no tseg. Raws li qhov chaw kawg, txo nws txoj kev siv.
Yuav ua li cas kom tshem tawm qhov muaj zog qab zib xav tau?
Tej zaum koj twb tau nkag siab lawm tias kev xav qab zib yog, rau qee qhov, kev quav yeeb quav tshuaj. Qhov no qhia tias koj yuav tsum ua haujlwm ntawm koj tus kheej. Txawm li cas los xij, qhov no tsis yooj yim li nws zoo li, thiab hauv qhov xwm txheej no cov lus qhia hauv qab no tuaj yeem pab koj:
- Qhia tawm cov peev txheej ntxiv ntawm cov protein sib xyaw rau hauv cov phiaj xwm noj zaub mov kom txo qis qab los noj mov.
- Tham nrog koj tus kws kho mob kom tau txais tswv yim, vim tias kev ntshaw khoom qab zib tuaj yeem tshwm sim los ntawm kev txawv txav hauv cov thyroid lossis qhov tshwm sim ntawm candidiasis.
- Cov vitamins B tuaj yeem pab daws cov kev xav qab zib ntau.
- Tsis txhob siv cov piam thaj hloov pauv, vim lawv tsuas tuaj yeem ua rau qhov xwm txheej tsis zoo.
- Yog tias nws nyuaj heev los tiv thaiv kev quav cawv, siv cov qhob noom xim kasfes tsaus uas muaj tsawg kawg 70 feem pua cocoa.
- Tsis txhob yuav khoom qab zib lossis khaws cia hauv tsev.
- Sim tsis txhob siv cov zaub mov muaj roj tsawg, vim lawv feem ntau ntxiv cov piam thaj zoo ib yam los txhim kho qhov saj.
Koj tuaj yeem kov yeej koj cov kev xav qab zib nrog kev pab ntawm kev noj zaub mov zoo lossis tshuaj, tab sis koj yuav tsum tau ceev faj nrog lawv. Txawm li cas los xij, koj yuav tsum xub tham nrog kws kho mob thiab pib noj tshuaj tsuas yog nws pom zoo. Kev noj zaub mov zoo tshaj plaws yog ua los ntawm chromium.
Nco ntsoov tias cov chromium ntshiab yog cov tshuaj lom muaj zog, thiab cov sib xyaw hexavalent ntawm cov hlau no, ntxiv rau txhua yam ntxiv, kuj tseem ua rau mob qog noj ntshav. Txawm li cas los xij, lub cev xav tau tsawg kawg ntawm cov chromium, txij li cov khoom tsim nyog rau kev tsim cov ntshav, thiab tseem koom nrog hauv cov metabolism hauv cov khoom noj khoom haus yooj yim. Qhov ua tau zoo ntawm kev npaj raws li chromium rau tshem tawm kev vam khom qab zib tau piav qhia los ntawm qhov tseeb tias cov tshuaj no "ntxuav" ib leeg tawm ntawm lub cev. Yog li, siab dua cov concentration ntawm chromium hauv lub cev, tsawg dua qab zib koj xav tau thiab hloov pauv.
Chromium picolinate feem ntau yog siv los kho kev quav cawv. Tsis tas li ntawd, cov cuab yeej ntawm cov khoom no tau muaj pov thawj hauv ob qhov kev tshawb fawb loj hauv Tebchaws Meskas. Txawm li cas los xij, cov txheej txheem ntawm nws txoj haujlwm siv los daws qhov teeb meem no tseem tsis tau raug tsim.
Lwm qhov ntxiv uas tuaj yeem pab cov neeg uas xav paub yuav ua li cas kom tshem tawm cov piam thaj hauv siab yog glutamine. Nws yog amine uas nquag siv los ntawm cov kis las. Ntxiv mus, cov tshuaj ntxiv tau siv hauv tshuaj rau ntau dua plaub xyoo lawm. Thaum xub thawj, glutamine tau siv los kho ntau yam kab mob ntawm lub plab zom mov, tab sis nyob rau hauv cov kev tshawb fawb ntxiv, amines pom cov khoom tshiab, qee qhov uas tau dhau los ua qhov tsis tau xav txog.
Yog tias peb rov qab mus rau lo lus nug ntawm yuav ua li cas kom tshem tawm cov piam thaj qab zib nrog kev pab ntawm glutamine, tom qab ntawd cov txheej txheem ntawm kev ntxiv yog ua raws li lub peev xwm ruaj khov nqaij nqaij. Thiab tseem ua kom nrawm cov txheej txheem ntawm tshem cov metabolites los ntawm lub cev ntawm cov metabolism hauv rog. Tsis txhob hnov qab tias amine yog lub zog thiab yog tias tsim nyog, lub cev siv nws los daws qhov teeb meem no.
Glutamine kuj tseem koom nrog hauv kev sib txuas ntawm cov ntsiab lus tseem ceeb neurotransmitters, yog li tso cai kho lub xeev nruab nrab ntawm kev xav thiab so. Hauv qhov xaus, peb kuj tseem ceeb ib qho ntxiv ntawm lub peev xwm ntawm kev ntxiv - txhawm rau txhim kho kev tiv thaiv kab mob. Ntawm tag nrho cov tshuaj siv los txhawm rau kev tshaib plab rau cov khoom qab zib, glutamine yog kab tias muaj kev nyab xeeb thiab muaj txiaj ntsig zoo tshaj plaws nyob rau tib lub sijhawm. Peb pom zoo tias koj sim ua ntej tshaj plaws los daws qhov kev tiv thaiv no ntawm koj tus kheej, thiab yog tias nws nyuaj rau ua qhov no, tom qab ntawd sim glutamine.
Yog xav paub ntxiv yuav ua li cas kom tshem tawm cov piam thaj qab zib, saib ntawm no:
