Carbohydrates raug faib ua ob pawg:
Yooj yim carbohydrates
Cov khoom noj uas muaj qabzib, sucrose, lactose. Rau cov npe ntawm cov khoom no yog tag nrho cov txiv hmab txiv ntoo qab zib (lub sweeter - ntau qab zib), zib ntab, confectionery, buns, qab zib dej qab zib thiab, ntawm chav kawm, qab zib.
Complex carbohydrates
Cov no yog cov khoom uas muaj glycogen, hmoov txhuv nplej siab los yog cov cellulose. Cov no muaj xws li: qos yaj ywm, pob kws, qhaub cij, qhob cij thiab pasta, lauj kaub.
Qhov txawv ntawm cov carbohydrates no yog dab tsi?
Lub ntsiab sib txawv ntawm cov yooj yim carbohydrates thiab txoj sawv daws yuav yog tus nqi ntawm lawv cov splitting. Yooj yim carbohydrates yuav luag tam sim ntawd phua thiab absorbed rau hauv cov ntshav. Ntshav nce nyob rau hauv lub cev yog lub txiaj ntsim ntawm kev paub sai sai ntawm satiety, uas tseem sai kis. Cia li yooj yim carbohydrates yog tso rau hauv daim ntawv ntawm roj, uas yog li puas cuam tshuam tsis tsuas yog lub cev, tab sis kuj tseem lub xeev ntawm kev noj qab nyob. Tiav carbohydrates lwj ntau, lawv muaj cov khoom siv ntau tshaj li cov khoom yooj yim. Tom qab koj tau noj mov nrog cov ntsiab lus ntawm cov kab mob carbohydrates, muaj kev xav ntev ntev ntawm kev xav, koj xav tias muaj zog ntawm lub zog. Yeej muaj tseeb, ib qho kev sib tw ntau ntawm cov kab mob carbohydrates kuj tuaj yeem ua rau kev rog yog tias tsis muaj kev tswj hwm lawv.
Cov zaub mov ntawm carbohydrate noj haus
Zoo li ntau lwm cov khoom noj, koj yuav tsum tau haum rau hauv koj cov calorie txhua hnub. Nws yog ntau dua rau rho tawm 500 ntawm qhov no thiab ua raws li cov duab tau. Ntawm 100% ntawm cov zaub mov noj, nqaij, khoom noj khoom haus thiab zaub yuav tsum suav 70%. Cov zaub mov muaj xws li carrots, qhwv, txiv lws suav, cucumbers, Bulgarian ua ntej, zaub paj, zaub ntsuab, ntsuab txiv apples thiab txiv qaub.
Noj tshais - boiled nqaij qaib mis, nyuaj nrog butter thiab cheese, zaub zaub xam lav.
Noj su - ib feem ntawm buckwheat porridge, meatballs los ntawm nqaij qaib los yog nqaij nyug nqaij, cheese.
Khoom txom ncauj - 2 apples, ib tug puv tes ntawm walnuts
Noj hmo - kib ntses, zaub zaub xam lav, brynza.
Qhov thib ob noj hmo - ib feem ntawm tsev cheese (txog li 9% rog), ib khob ntawm yogurt lossis ryazhenka.
Cov lus ntawm caloric cov ntsiab lus thiab carbohydrate cov ntsiab lus:
Raws li koj tau pom los ntawm cov lus saum toj no, cov khoom noj muaj hauv cov khoom me me uas muaj carbohydrates. Tag nrho vim hais tias noj tib leeg proteins, koj yuav muab koj lub cev rau hauv lub xeev ntawm kev nyuaj siab, uas tuaj yeem cuam tshuam rau hauv nruab nrog cev thiab tag nrho kev noj qab nyob zoo.
Cov zaub mov tsis-carbohydrate. Xyuas:
Tatiana:
"Nrog kev noj haus no, kuv tswj tsis tau 8 kilos hauv ib lub hlis. Kuv tsis xav tias tsis xis nyob, vim tias cov tais diav uas tuaj yeem ua rau hauv cov ntawv qhia zaub mov muaj ntau ntau. Cov nyhuv siv li ntawm rau lub hli ... "
Eugene:
"Kuv mus xyuas lub gym, thiab hauv kev lag luam, kom ua tiav, nws yog ib qho tseem ceeb uas tsis yog siv zog ua hauj lwm, tab sis kuj ua raws li lub zog no." Qhov kev noj haus no hauv peb lub lis piam tsis tsuas pab kuv tawm ntawm 5 kg, tiam sis tseem ua rau cov nqaij ntshiv. qhov kev noj haus no yog ib qho uas tsis muaj dab tsi! "
Los ntawm tag nrho cov no peb tuaj yeem xaus tias kev noj haus no zoo vim tias muaj ntau cov khoom noj thiab cov khoom noj hauv koj qhov kev noj haus, tab sis tib lub sij hawm koj, txawm tsis ceev, poob ceeb thawj. Tau zoo hauv kev poob phaus thiab kev ntxhov siab dua!