Qab Zib Yooj Yim yog Dab Tsi, Dab Tsi Yog Dab Tsi, Dab Tsi Yog Dab Tsi?

Muaj peb lub ntsiab macronutrients koj tuaj yeem tau txais los ntawm cov khoom noj uas peb noj: carbohydrates, protein thiab rog. Carbs uas peb lub cev nyiam hlawv ua ntej rau lub zog (vim lawv yooj yim tshaj plaws) muaj xws li starches, cellulose, thiab qab zib, uas yuav ua tau yooj yim los yog complex.

yooj yim qab zibNws yog ib hom carbohydrate. yooj yim qab zibyog carbohydrate molecules uas tsuas muaj ib los yog ob lub qab zib molecules, kuj hu ua saccharides. 

Ntau dhau lawm Noj cov suab thaj yooj yim tuaj yeem ua rau muaj teeb meem kev noj qab haus huv xws li rog rog, ntshav qab zib, thiab mob o, yog li nws yog qhov zoo tshaj plaws noj cov carbohydrates yooj yim thaum twg los tau.

yooj yim qab zib Nws tshwm sim nyob rau hauv cov txiv hmab txiv ntoo thiab mis nyuj los yog ua lag luam thiab tseem ntxiv rau cov khoom noj kom qab zib, tiv thaiv kev lwj, lossis ntxiv kev ntxhib los mos.

Hauv tsab xov xwm, "dab tsi yog cov suab thaj yooj yim?” Thiab nws cuam tshuam li cas rau peb txoj kev noj qab haus huv? Koj yuav pom cov ntaub ntawv hais txog 

Simple Sugar yog dab tsi?

Carbohydrate; Lawv yog cov molecules uas muaj ib qho, ob npaug los yog ntau lub suab thaj molecules hu ua saccharides. Nws muab plaub calories ib gram thiab yog qhov nyiam lub zog hauv lub cev.

Muaj ob hom carbohydrates: yooj yim thiab complex carbohydrates. Qhov txawv ntawm lawv yog cov piam thaj molecules lawv muaj.

Cov piam thaj yooj yim muaj dab tsi?

Cov carbohydrates yooj yim - yooj yim qab zib Kuj tseem hu ua - muaj ib lossis ob lub suab thaj molecules, whereas complex carbohydrates muaj peb lossis ntau dua qab zib molecules. yooj yim qab zibtuaj yeem yog mono lossis disaccharide. 

Monosaccharides

Monosaccharides yog cov carbohydrates yooj yim tshaj plaws vim tias peb lub cev tsis tuaj yeem rhuav tshem lawv ntxiv lawm. Sib nrug los ntawm fructose, lub cev nqus tau lawv sai thiab yooj yim. Muaj peb hom monosaccharides: 

Cauj

Pom muaj nyob rau hauv zaub, txiv hmab txiv ntoo, zib ntab, thiab cov khoom noj ua tiav, qabzib yog lub hauv paus ntawm lub zog rau txhua yam kev ua neej. Tag nrho lwm cov carbohydrates hloov mus rau qabzib thaum peb lub cev zom lawv.

Fructose

Txiv hmab txiv ntoo khaub noom Kuj tseem hu ua fructose, nws feem ntau pom muaj nyob rau hauv txiv hmab txiv ntoo thiab hauv paus zaub xws li qos yaj ywm qab zib, carrots, thiab zib mu. Thaum fructose siv los ua cov khoom qab zib, nws feem ntau yog muab los ntawm cov qab zib qab zib, qab zib beet thiab pob kws. Fructose khi nrog cov piam thaj los ua sucrose, hom suab thaj koj yuav pom hauv koj cov khoom qab zib cane.

Galactose

Galactose tshwm sim nyob rau hauv ob peb yam khoom noj, xws li mis nyuj, avocados, thiab qab zib beets. Thaum galactose khi nrog qabzib, lactose lossis mis nyuj tsim.

Disaccharides

Disaccharides muaj ob lub suab thaj molecules (los yog ob monosaccharides) sib koom ua ke. Peb lub cev yuav tsum rhuav tshem monosaccharides ua ntej lawv tuaj yeem nqus tau. Muaj peb hom disaccharides: 

Sucrose (qabzib + fructose)

Sucrose - cov suab thaj qab zib - yog cov khoom qab zib uas tau muab los ntawm cov qab zib los yog beets. Nws tau ntxiv rau cov khoom noj thaum lub sijhawm ua haujlwm thiab tseem pom muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub. 

Lactose (qabzib + galactose)

Kuj tseem hu ua mis nyuj qab zib, mis nyuj thiab khoom noj siv mis muaj lactose. 

Maltose (glucose + qabzib)

Maltose muaj nyob rau hauv malt dej haus xws li npias thiab malt cawv. 

Cov teebmeem tsis zoo ntawm cov suab thaj yooj yim

yooj yim qab zibNws pom muaj nyob hauv cov zaub mov noj qab haus huv, suav nrog txhua yam zaub, txiv hmab txiv ntoo, thiab mis nyuj. Thaum koj noj zaub tshiab, txiv hmab txiv ntoo thiab cov khoom siv mis tsis muaj qab zib, hauv lawv daim ntawv ntuj yooj yim qab zib koj yuav tau txais.

Nyob rau hauv tas li ntawd, tsuav yog koj tsis overdo nws, yooj yim qab zibtsis zoo li yuav muaj kev cuam tshuam loj rau kev noj qab haus huv.

Qhov teeb meem yog khoom noj yooj yim qab zib tshwm thaum ntxiv. Qhov no txhais tau hais tias qab zib ntxiv rau kas fes lossis khoom qab zib ua nrog qab zib, lossis fructose hauv dej qab zib, zais qab qab zib hauv cov khoom noj xws li ketchup thiab kua ntses. Ntxiv yooj yim qab zibNws yog ib qho yooj yim rau overload lub cev nrog cawv, thiab qhov no tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.

Muaj ntau yam teeb meem kev noj qab haus huv loj uas cuam tshuam nrog kev noj mov (lossis haus) cov suab thaj yooj yim heev. Ntau yam teeb meem kev noj qab haus huv no tshwm sim los ntawm qhov koj noj. yooj yim qab zib tshwm sim thaum nws los ntawm cov zaub mov tiav es tsis yog tag nrho cov khoom noj. Thov Cov teebmeem tsis zoo ntawm cov suab thaj yooj yim ntawm lub cev...

Kev noj qab zib ntau dhau yog teeb meem rau kev noj qab haus huv

Lo lus qab zib muaj qhov tsis zoo rau ntau tus neeg. Txiv hmab txiv ntoo thiab zaub ib txwm muaj suab thaj thiab zoo rau kev noj qab haus huv. Tab sis ntxiv qab zib, xws li dej qab zib, khoom qab zib, thiab khoom qab zib, ua rau muaj teeb meem kev noj qab haus huv ntau.

Kev noj cov piam thaj ntxiv ntxiv kuj ua rau muaj kev rog rog, kab mob plawv thiab mob qog noj ntshav.

ua rau rog rog

Nrog rau kev hloov pauv ntawm kev noj haus thiab kev noj zaub mov, kev rog rog muaj qhov nce siab hauv ntiaj teb. Nws tuaj yeem ua rau muaj mob hnyav, suav nrog ntshav qab zib, kab mob plawv, thiab mob qog noj ntshav.

Ntxiv rau, kev kho mob rog nws kim heev. Piv nrog rau cov neeg muaj qhov hnyav, cov neeg rog rog siv ntau txhiab nyiaj txhua xyoo rau kev kho mob.

Qhov ua rau rog rog yog ntau sib cav thiab tsis muaj ib qho laj thawj. Kev noj ntau cov khoom noj qab zib thiab qab zib yog xav tias ua lub luag haujlwm tseem ceeb.

Cov khoom noj qab zib thiab dej qab zib muaj calorie ntau ntau thiab ua rau lub cev hnyav dhau sijhawm. Tsis tas li ntawd, cov khoom noj qab zib muaj qab heev, ua rau nws yooj yim dua rau overeat, uas ua rau muaj kev pheej hmoo ntawm qhov hnyav ntxiv. 

ua rau mob plawv

Kab mob plawv yog qhov ua rau tuag hauv ntiaj teb. Nws feem ntau tshwm sim los ntawm atherosclerosis - uas txhais tau hais tias cov plaque tsim nyob rau sab hauv phab ntsa ntawm cov hlab ntsha uas ua rau lub plawv, ua rau nqaim thiab tawv. Qhov no txo ​​cov ntshav khiav, uas tuaj yeem ua rau lub plawv nres.

Qee cov kev tshawb fawb tau pom tias noj ntau calorie ntau ntau los ntawm cov suab thaj ntxiv tuaj yeem ua rau muaj cov triglycerides siab, uas paub txog kev pheej hmoo rau kab mob plawv. 

Ua kom muaj kev pheej hmoo mob qog noj ntshav

Kev noj cov zaub mov qab zib ua rau o thiab oxidative kev nyuaj siab. Kev mob o thiab oxidative kev nyuaj siab ua me ntsis, ua feem ntau.

Ntau dhau ntawm nws tuaj yeem ua rau ntau yam kab mob, suav nrog mob qog noj ntshav. Qab zib kuj tau xav tias yuav ua rau muaj kev pheej hmoo mob qog noj ntshav los ntawm kev nce qib ntawm qee yam tshuaj hormones. 

Ua rau metabolic puas

Kev haus cov dej qab zib tuaj yeem ua rau muaj kab mob siab rog thiab cov kab mob metabolic, uas ua rau muaj kev pheej hmoo ntawm ntshav qab zib, raws li kev tshawb fawb luam tawm hauv Diabetes Care hauv 2014.

yooj yim qab zib Vim lawv tau yooj yim digested, lub cev absorbs lawv sai sai thiab nce ntshav qab zib ntau sai dua complex carbohydrates.

Thaum koj noj ntau cov zaub mov tiav lossis siv fructose thiab lwm yam yooj yim qab zibHaus ntau tshaj qhov noj qab haus huv thaum koj haus cov dej qab zib nrog yooj yim qab zib koj haus, thiab qhov no tuaj yeem ua rau insulin tsis kam thiab thaum kawg hom 2 mob ntshav qab zib.

Tej zaum yuav ua rau mob

yooj yim qab zibKev noj ntau dhau yog cuam tshuam ncaj qha rau kev mob qis qis. Haus ib khob dej qab zib tsis tu ncua ib hnub ua rau muaj kev nce hauv uric acid (tshwj xeeb tshaj yog cov neeg rog rog), uas ua rau mob. Cov kab mob inflammatory xws li kab mob plab hnyuv, ua xua, kab mob autoimmune, thiab hawb pob.

Cov Khoom Noj Yooj Yim Muaj Qab Zib

yooj yim qab zibMuaj ntau yam khoom noj uas muaj ntshav qab zib ntau, tab sis qee qhov feem ntau suav nrog:

- Table qab zib

- Maple phoov

- Niam txiv

- Hnub tim

- Txiv lws suav

- Pineapple

- Kuab

- Carbonated dej qab zib

- Dej khov

- Mis

- Qab zib cereals

- Cov dej haus ua kis las

- Khoom qab zib

- Sauces zoo li ketchup

- Txiv laum huab xeeb

Ua tib zoo saib cov ntawv cim zaub mov!

Tej zaum yuav muaj suab thaj ntxiv hauv cov khoom noj uas koj yuav tsis tau twv. Piv txwv li; ketchup… Nyeem cov npe khoom ntawm pob khoom noj yuav pab koj txheeb xyuas cov suab thaj ntxiv. Cov npe ntawm qab zib yog: 

- Tsis muaj dej dextrose

- Brown qab zib

- hmoov qab zib

- Pob kws phoov

- High fructose pob kws phoov (HCFS)

- Niam txiv

- maple phoov

- Qab Zib

- Agave nectar

- Raw qab zib 

Cov suab thaj yooj yim tsis yog txhua yam phem

Peb paub tias qab zib ua rau peb noj qab haus huv thaum noj ntau dhau. Txawm li cas los xij, tsis yog txhua qhov kev ua txhaum cai yuav tsum raug ntaus nqi qab zib.

Kev tshawb fawb qhia tau hais tias qab zib tsuas yog ua rau muaj kev phom sij rau kev noj qab haus huv thaum koj cov khoom noj muaj ntau dhau los lossis yog tias koj noj ntau calories los ntawm qab zib ntau dua li qhov koj xav tau.

yooj yim qab zibNws pom muaj nyob hauv ntau yam khoom noj zoo, xws li txiv hmab txiv ntoo, zaub, thiab mis nyuj.

Cov zaub mov no cov khoom noj uas muaj suab thaj yooj yimNws tseem muab cov as-ham tseem ceeb uas muaj txiaj ntsig zoo rau koj cov zaub mov, xws li cov vitamins, minerals, antioxidants thiab fiber.

Vim li ntawd;

yooj yim qab zibyog cov carbohydrates uas muaj ib qho (monosaccharide) lossis ob (disaccharide) qab zib molecules.

Ntau cov zaub mov noj qab haus huv, xws li txiv hmab txiv ntoo thiab zaub, ib txwm muaj suab thaj thiab yuav tsum tau noj raws li lawv muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv. Tab sis ntxiv qab zib yog txuas rau kev rog rog thiab muaj kev pheej hmoo ntau ntxiv ntawm kab mob plawv thiab mob qog noj ntshav.

Koj tuaj yeem tshawb pom ntau npaum li cas ntxiv qab zib ib yam khoom muaj los ntawm kev saib nws cov khoom noj muaj txiaj ntsig lossis los ntawm kev nyeem cov npe ntawm cov khoom xyaw.