Thiab lawv cov excess ua tsis tsuas yog rog, tab sis kuj mus rau tej kev mob xws li grave raws li type 2 diabetes, arterial hypertension, kab mob ischemic. Piv txwv, cov khoom noj tsis tshua muaj carb kuj tseem phem heev, zoo li calories lawv tus kheej rau peb lub duav. Yog li, peb xav kom koj mloog peb lub tswv yim. Koj yuav noj qab nyob zoo thiab saib zoo heev. Carbohydrates, uas koj tau txais qhov hnyav yog qhov teeb meem loj heev.
Lus hauv ib lub raj mis
Cov kws ua lag luam feem ntau zoo "nkaum" yooj yim carbohydrates rau cov npe zoo nkauj thiab khov kho rau cov ntawv cim npe. Txhob siv khoom nrog cov khoom xyaw:
- siab fructose pob kws syrup / pob kws phoov;
- maltose / maltitol phoov / maltodextrin;
- fructose, piam thaj, dextrose, galactose, lactose, sucrose;
- mov nplej, Maple phoov;
- pas nrig qab zib / panach, xim av xim av thiab nws ntau yam (demerara, xoob, Barbados / muskovado, turbine);
- Yees duab qab zib, pleev suab thaj, hmoov qab zib;
- treacle / zib suab thaj, malt, zib ntab.
Dab tsi, nrog dab tsi, thaum twg?
Xaiv cov kab mob carbohydrates yooj yooj yim, noj mov me me thiab qee me me, koj yuav tswj kom muaj suab thaj nyob rau hauv koj cov ntshav, tsis txhob ua insulin "sawv" hauv vain. Thiab nws yuav tsis hloov piam thaj kom rog thiab cia nws. Nov yog qee cov lus qhia ntxiv uas yuav pab txo cov kev puas tsuaj los ntawm kev yooj yim carbohydrates thiab tau tshaj tawm ntawm qhov nyuaj. Yog tias koj xav noj yam khoom qab zib los yog hmoov nplej, pib noj cov nqaijrog, ces noj cov kab carbohydrates, thiab tawm yooj yim carbohydrates rau khoom qab zib. Ua ntej noj sus, noj zaub mov nrog GI 50-55, tav su - tsis pub tshaj 35 xyoo.
Cov khoom noj tsawg-carbohydrate: "rau" thiab "tiv thaiv"
Atkins noj, lub Montignac system, noj haus ntawm Dr. Perricone, lub Kremlin ... Tag nrho cov ntau yam ntawm low-carbohydrate hnyav scheme rau ntau xyoo tsis poob lawv cov muaj koob meej. Thiab nws tsis yog xav tsis thoob: tom qab tag nrho, tsis suav cov hmoov nplej thiab qab zib los ntawm kev noj haus thiab kom tsis txhob noj cov txiv hmab txiv ntoo thiab zaub (beets, pob kws), peb ua kom lub cev kom haus cov roj, muab cov khoom noj kom tsim nyog. Cov khoom noj uas muaj protein ntau yog txaus ntshai rau lub cev thiab vim tias tsis muaj peev txheej ntawm carbohydrates, lub cev pib tau cov suab thaj, tsis tsuas yog los ntawm roj, tab sis kuj los ntawm cov leeg. Cov neeg noj cov zaub mov zoo li no qhia tias muaj ntau tshaj rau ntawm ob lub raum thiab siab, uas yuav tsum tau ua haujlwm thaum muaj xwm txheej ceev kom tshem tawm cov ntshav ntawm cov khoom ntawm lub zwj ceeb ntawm fatty acids: ketone lub cev. Yuav kom tsis txhob ua rau koj tus kheej muaj zog, tab sis kuj tsis tau zoo, cov kws kho mob pom zoo tom qab noj zaub mov nram no. Ib qho khoom noj khoom haus zoo nkauj-carbohydrate tshais, zoo tib yam li, tab sis ib nrab ntawm qhov kev noj su thiab lub teeb ci heev. Nco ntsoov tias txoj cai tseem ceeb: ntau cov khoom muaj qab zib thiab / lossis cov hmoov nplej dawb thiab tsis muaj fiber, qhov teeb meem loj dua rau peb lub cev. Yooj yim carbohydrates yog absorbed instantly, txawm sai dua starch, uas yog thawj tawg cia los ntawm enzymes.