Qhov tsuas yog lub tswv yim ntawm tag nrho cov kws kho mob pom zoo nrog, yog tias cov piam thaj tiag tiag contributes rau ib txheej ntau tshaj qhov ceeb thawj. Qab zib yog cov khoom siv roj calorie, nws tsis muaj cov vitamins, minerals thiab ntuj fibers. Ib tug neeg uas noj cov suab thaj thiab tau txais ntau cov calorie ntau nrog nws yuav tsum noj lwm yam uas coj tau tus nqi ntxiv rau calorie ntau ntau. Raws li ib tug tshwm sim - ntau rog thiab rog.
Tag nrho cov saum toj no kev txhawj xeeb "dawb huv" dawb qab zib. Ib lub suab thaj xim av, me ntsis refined qab zib, yog tseem ceeb heev. Nws muaj cov zaub mov, cov vitamins, thiab fiber. Lawv pab ua tus txheej txheem ntawm kev siv phom los ntawm lub cev suab thaj yooj yim heev. Los ntawm txoj kev, carbohydrates tsis yog feem ntau cov ntsiab lus ntawm kev noj haus. Cov rog yog ntau yam caloric. Lawv cov nqi zog yog 2 npaug dua thiab yog 1 gram 9 calories. Yog vim li ntawd cov neeg xav kom poob phaus, nyob rau hauv lub tswv yim ntawm nutritionists, yuav tsum tsis txhob noj cov roj zaub mov.
Cov khoom noj uas muaj ntau npaum li cas ntawm carbohydrates muaj tsawg calorie ntau ntau. Nws, txhaws lub plab, yuav pab txo lub cev qhov hnyav ntawm ib tug neeg. Tib lub sijhawm, tsis muaj kev tshaib plab. Tsuas yog tam sim no nws tsis yog hais txog confectionery, tab sis hais txog txiv hmab txiv ntoo thiab zaub, uas muaj pectin, hmoov txhuv nplej siab thiab nquag suab thaj. Tag nrho cov nyiaj no muaj qos yaj ywm, carrots, beets, txiv apples thiab lwm yam zaub thiab txiv hmab txiv ntoo.
Ntau yam ntawm suab thaj.
Peb siv cov piam thaj raws li ib qho xoob tshuaj los yog cubes, uas peb muab tso rau hauv kas fes los sis tshuaj yej. Ntawm qhov one tes, nws yeej yog. Rau pawg ntawm simple carbohydrates, raws li hu ua suab thaj, yog piam thaj, thiab lactose yog mis nyuj qab zib, thiab maltose yog piam thaj, thiab stachyose yog qab zib ntawm legumes, thiab sucrose yog hom suab thaj thiab cubes rau peb. Thiab muaj trehalose, uas yog, mushroom qab zib. Cov zaub mov tseem ceeb yog sucrose, fructose, qabzib thiab lactose, yog li nws muaj nqis txog cov hom suab thaj uas peb tau ntsib nyob rau hauv txhua txhua hnub hauv lub neej.
Yog li, sucrose. Qhov no yog hom suab thaj niaj hnub. Nws yog ib qho disaccharide. Nws molecule muaj lub xyaw ua molecules ntawm fructose thiab qabzib. Sucrose yog ib qho khoom noj khoom haus zoo heev, tab sis nws yog qhov tsawg.
Nws yog hais txog kev raug mob ntawm qab zib ntawm no ntau yam yog feem ntau hais los ntawm cov kws kho mob, nutritionists. Lawv ntseeg tias sucrose provokes cov tsos ntawm phaus ntxiv, tsis ua rau lub cev ntawm calorie ntau ntau uas yuav pab tau. Cov kws kho mob ntseeg tias hom suab thaj no yog txaus ntshai rau cov ntshav qab zib. Tab sis qhov tseeb tau hais tias nws qhov kev ntsuas glycemic (qhov nqi ntawm qhov twg carbohydrates yog digested) yog 89, piv txwv li, rau cov khob cij dawb, thiab 58 piam thaj. Rau 100% ntawm cov glucose index, cov khob cij dawb thiab piam thaj. Qhov ntau dua qhov Performance index, sai dua tom qab noj cov suab thaj, piam thaj hauv tib neeg cov ntshav nce.
Vim li ntawd, cov txiav ua rau cov tshuaj insulin lawm, uas nqa cov piam thaj rau tag nrho cov nqaij ntawm lub cev. Nrog noj kom tsawg dua ntawm qab zib, ib feem ntawm nws mus rau adipose ntaub so ntswg, qhov twg nws hloov mus rau hauv fat deposits. Thiab tsim tsis tag lub cev rog rog. Kuv yuav tsum hais tias cov carbohydrates, uas muaj cov txheej txheem glycemic siab, yog absorbed los ntawm lub cev sai dua. Nrog lawv cov kev pab, lub cev tau txais lub zog ntxiv.
Tab sis rau cov neeg txom nyem los ntawm ntshav qab zib, sucrose, xwb, yog txaus ntshai. Ntshav qab zib mellitus yog 2 hom. Nyob rau hauv ib qho teeb meem, ntawm txoj cai ntawm thyroid, insulin tsis tawm, lwm tus - kev loj hlob ntawm tus kab mob mus rau lwm yam. Qhov ua rau muaj ntshav qab zib ntawm thawj hom yuav ua rau muaj cov kab ntau dua ntawm carbohydrates. Tias yog vim li cas sucrose yog ib tug dawb tuag rau cov neeg txom nyem los ntawm cov ntshav qab zib.
Yog tias ntau lub sij hawm dhau ntawm cov zaub mov, koj tuaj yeem noj ib rab diav ua ntej noj hmo. Carbohydrates yog cov khoom noj zoo tshaj plaws rau lub hlwb hlwb. Lawv yuav pab kom siab nqhis, ua rau cov neeg tshaib plab sai sai thiab tsis txhob noj zaub mov ntau dhau. Tab sis koj tsis nco qab txog qhov kev ntsuas!
Nws ntseeg tias hom kab thaj no ua rau mob thiab ua rau cov hniav. Tseeb, sucrose yog mus blame rau qhov no, tab sis tsuas yog nrog nws noj tshaj li kev ntsuas.
Feem ntau, sucrose raug nquahu kom siv rau cov mob nephritis, kab mob hauv lub plab lossis mob tsis muaj zog, nrog rau kev sib kis kab mob siab thiab nrog kev sib kis ntawm cov kab mob muaj npe.
Raws li ib yam tshuaj, sucrose yuav tsum tau noj tsib zaug ib hnub twg nyob rau hauv daim ntawv ntawm tshuaj yej nrog peb caug grams qab zib. Ib qho me me ntawm sucrose rau ib tug neeg noj qab haus huv yog ib qho tseem ceeb heev. Cov txiaj ntsim ntawm qab zib yog nyob rau hauv qhov tseeb hais tias nws muaj peev xwm cawm tau yog lub taub hau yog lub ntsws lossis lub hauv siab, thiab lub plab yog tas tib lub sijhawm. Qhov ua rau tuaj yeem yog qhov tsis txaus noj qab zib.
Qhov feem ntau ntau tivthaiv hauv berries yog qabzib. Cov kua qabzib muaj tsuas yog 1 lub nplhaib, yog li no cov piam thaj yog "yooj yim". Yog hais tias koj sib piv cov kua qab zib thiab sucrose, ces tus thawj glycemic Performance Index siab dua, thiab yog 138 ntawm kev sib piv nrog cov mov ci (dawb). Nws tuaj yeem ua rau dhia ua paug hauv cov ntshav qab zib, yog li ntawd qhov yuav muaj tshwm sim sai sai. Tab sis, ntawm qhov tod tes, nws yog ib qho tseem ceeb, vim hais tias nws yog ib qhov chaw nrog "ceev zog".
Tab sis tom qab lub zog siab tuaj yeem tuaj yeem txo qhov poob qis, uas tuaj yeem ua rau hypoglycemic coma, thaum yus tsis nco qab vim qhov tsawg kawg ntawm qab zib mus rau lub hlwb. Mob ntshav qab zib tuaj yeem tsim tau.
Fructose muaj nyob hauv cov txiv hmab txiv ntoo thiab zib ntab. Nws cov yeeb yam glycemic in relation to cij yog tsawg heev, tsuas yog 31. Nws yog qab zib, yog li ntawd nws yog xam raws li ib qho kev hloov mus rau sucrose. Nrog nws cov assimilation, insulin kev koom tes tsis yog yuav tsum tau, yog li nws yuav siv tau los ntawm diabetics. Tab sis raws li "ceev zog" nws yog ib qho tsis zoo.
Mis qab zib los yog lactose muaj cov khoom noj siv mis thiab mis. Tus glycemic index ntawm lactose yog 69. Nws yog siab tshaj qhov fructose index thiab qis dua sucrose.