Is Nrias teb txoj kev noj zaub mov thiab kev txhawb nqa kev sib cav hais tias kom hloov qhov loj ntawm lub cev lossis tswj nws, nws yog ib qho tsim nyog los tswj cov calories. Txawm li cas los xij, tsis yog ib tus zaub mov noj yuav qhia rau koj kom tso cov khoom lag luam uas muaj cov txiaj ntsig siab muaj txiaj ntsig muaj cov carbohydrates thiab cov rog. Txawm hais tias cov ntsiab lus muaj caloric ntawm cov zaub mov ntawm cov zaub mov tsis txiav txim siab nws cov nqi hluav taws xob, tsis tau lub zog ntawm cov zaub mov txiav txim lub sijhawm uas nws yog noo. Kuv txiav txim siab los xyuas seb yuav ua li cas xaiv cov zaub mov muaj txiaj ntsig thiab tswj cov txheej txheem calorie ntawm kev noj zaub mov zoo txhua hnub.
Kev kawm tsis txaus ntawm qhov teeb meem
Cov kws tshawb fawb ib zaug qhia tias cov carbohydrates nce qhov kev pheej hmoo ntawm kev rog ntau dua li rog thiab protein. Raws li cov kev xav no, carbohydrates yog qhov tseem ceeb ua rau muaj kev rog ntawm insulin, uas, nyob rau hauv kev sib txuam ntawm cov calories ntawm cov rog. Lub tswv yim no yog hu ua carbohydrate-insulin qauv ntawm kev rog - nws tseem nrov ntawm cov neeg txom nyem ntawm cov tshuaj, uas txhais tau tias feem ntau cov neeg. Txawm li cas los xij, tom qab, piv txwv li, hauv kev kawm "Puas muaj cov kev pheej hmoo carbohydrate ua rau muaj kev pheej hmoo ntau dhau? Kev txheeb xyuas txoj kev ntsuam xyuas thiab meta-tsom xam »Qhov kev xav tau no tau ua pov thawj tias tsis muaj kev paub tseeb ntawm kev noj cov carbohydrates thiab kev rog. Yog li noj porridge thiab txiv hmab txiv ntoo rau kev noj qab haus huv!
Carbohydrates pab txoj hnyuv haujlwm
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Hloov cov khoom noj txom ncauj zoo
Cov khoom lag luam nrog cov rog cov rog siab, xws li txiv ntoo, noob, roj, kuj tseem tsis tau txais kev hla. Txawm li cas los xij, yog tias koj kawm paub lo lus nug tob dua, koj yuav kawm paub tias cov txiv ntoo tob, tab sis kuj muaj protein, fiber ntau, phytonutrients, thiab lwm yam. Tseem ceeb mono thiab polyunsaturated txhawb kev ua haujlwm ntawm koj lub plawv thiab cov hlab ntsha, uas yog qhov tseem ceeb, lawv cov hlab plawv, lawv cov hlab plawv yog tas li hauv lub suab nrov. Kev Tshawb Fawb 2013 "txiv ntseej nkag thiab Adiposity: Meta-tsom xam ntawm kev sim tshuaj mob pab tsis tsuas yog siv rau kev txhawb nqa phaus thiab txhim kho ob peb phaus!
Indusion of Inestines
Kawm 2012 "Prebiotic fiber ntau ntawm cov plab microbiotaus txhim kho cov khoom noj muaj zog rau kev zom zaub mov thiab tsim ntawm lub rooj zaum yog siv tau zoo dua soluble fiber ntau. Qhov no txhais tau tias koj qhov tsis kam lees cov carbohydrates yog qhov ua rau tsis pom tseeb thiab colic hauv txoj hnyuv. Yog tias koj tsis nyiam saj cov porridge, tsis txhob hnov qab tias cov fiber muaj nyob hauv cov zaub ua zaub mov muaj peev xwm - koj tuaj yeem nrhiav tau muaj fiber ntau hauv ib lub tsev muag tshuaj.
Cov khoom noj muaj caloric - lub zog los rau kev cob qhia
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Lethargy thiab qias neeg rau kev kawm
Yog tias koj ib zaug xyaum cov protein-carbohydrate hloov, koj yuav paub tias lub cev zoo li cas tom qab ob peb hnub tsis muaj carbohydrates. Tsis muaj lub zog, tsaug zog, nqaij tsis ris - txhua qhov no yog qhov tshwm sim ntawm kev noj zaub mov muaj calories tsawg. Nov yog lus dab tsi uas muaj kev noj zaub mov roj carbon ntau tuaj yeem tshaj cov zaub mov ib txwm muaj mob carbonic ntau rau cov neeg ncaws pob. Kawm "Cov rog hloov kho tau los ntawm kev siv carbohydrate loj hlob ntawm kev sim ua ke ntawm ob tus neeg caij tsheb, lwm tus neeg zaum ntawm cov carbohydrates ntau. Raws li qhov tshwm sim, thawj zaug tuaj txog ntawm 100 km tau qhia lub sijhawm zuj zus dua li pawg thib ob. Yog tias koj xav ua si tawm qhov tshwm sim, thiab tsis yog siv sijhawm nyob hauv chav tsev, tsis txhob hnov qab noj cov nplua nuj carbohydrates thiab cov zaub mov rog.