Carbohydrate yog dab tsi? Cov khoom noj uas muaj Carbohydrates

"Dab tsi yog carbohydrate?" yog ntawm cov ncauj lus txaus siab. Vim li cas carbs puas tsim kev puas tsuaj los yog noj qab haus huv? Lo lus nug feem ntau puzzles peb.

Carbohydrates yog cov molecules uas muaj qee qhov feem ntawm carbon, hydrogen, thiab oxygen atoms. Nws yog ib qho ntawm cov khoom noj tsis sib haum xeeb. Txawm hais tias muaj cov neeg uas hais tias kev noj cov carbohydrates tsawg yog qhov muaj txiaj ntsig zoo rau kev noj qab haus huv, kuj tseem muaj cov neeg sib cav tias carbohydrates yog qhov tsim nyog.

Txawm li cas los xij koj xav txog qhov teeb meem, nws tsis tuaj yeem tsis lees paub tias carbohydrates ua lub luag haujlwm tseem ceeb hauv tib neeg lub cev.

Carbohydrate yog dab tsi?

Carbohydrate; Nws yog cov khoom noj uas muab lub cev muaj zog rau nws txoj haujlwm ntawm lub hlwb thiab lub cev. Digesting no nutrient zom cov zaub mov rau hauv cov suab thaj hu ua saccharides. Cov molecules no pib zom hauv lub qhov ncauj. Nws txuas ntxiv thoob plaws lub cev los siv rau ntau yam, los ntawm kev ua haujlwm ntawm tes mus rau kev loj hlob ntawm tes thiab kho.

Tej zaum koj tau hnov ​​​​tias qee cov carbohydrates yog "zoo" thiab lwm tus yog "phem." Muaj peb yam tseem ceeb ntawm carbohydrates. Qee cov carbohydrates tshwm sim ib txwm muaj. Cov no muaj nyob rau hauv txiv hmab txiv ntoo thiab zaub. Lwm tus yog ua tiav thiab ua kom zoo. Lawv tsis muaj cov as-ham. Yog li hu ua cov carbohydrates zoo yog cov muaj nyob hauv cov zaub mov ntuj. Cov tsis zoo yog cov khoom noj uas muaj cov carbohydrates.

Hom Carbs

Muaj peb hom carbohydrates:

• Starch (complex carbohydrates)
• Qab Zib (cov carbohydrates yooj yim)
• Lif 

Ob qho yooj yim thiab complex carbohydrates hloov mus rau qabzib (cov ntshav qab zib). Ib qho yooj yim carbohydrate yog ib qho carbohydrate ua los ntawm ib lossis ob lub suab thaj molecules. Cov carbohydrates nyuaj muaj peb lossis ntau dua qab zib molecules.

Ntawm qhov tod tes, fiber ntau muaj nyob hauv cov carbohydrates noj qab haus huv. Txawm li cas los xij, nws tsis tuaj yeem zom lossis tawg.

ib txwm tshwm sim yooj yim qab zib muaj nyob rau hauv cov txiv hmab txiv ntoo thiab cov khoom siv mis nyuj. Kuj tseem muaj cov suab thaj yooj yim ua tiav thiab ua kom zoo dua qub uas cov tuam txhab khoom noj ntxiv rau cov khoom noj xws li dej qab zib, khoom qab zib, thiab khoom qab zib.

Dab tsi yog cov txiaj ntsig zoo ntawm carbohydrates?

• Cov nplej tag nrho
• legumes
• taum
• Lentil
• taum mog
• qos

Fiber ntau muaj nyob rau hauv ntau cov carbohydrates noj qab haus huv, xws li:

• Txiv Hmab Txiv Ntoo
• zaub
• Cov nplej tag nrho
• taum
• legumes 

Kev noj fiber ntau, complex thiab yooj yim carbohydrates los ntawm tej yam ntuj tso tiv thaiv kab mob. Nws txawm pab kom poob phaus. Cov carbohydrates no muaj ntau cov vitamins thiab minerals.

Tab sis ua tiav thiab ua kom zoo carbohydrates yog cov calorie ntau ntau thiab tsawg hauv cov as-ham. Nws ua rau qhov hnyav nce thiab txawm tias muaj teeb meem kev rog rog xws li ntshav qab zib hom 2 thiab kab mob plawv.

Properties ntawm Carbohydrates

Muab lub zog rau lub cev

• Ib qho ntawm cov khoom ntawm carbohydrates yog muab lub zog rau lub cev. Feem ntau ntawm cov carbohydrates hauv cov zaub mov uas peb noj tau hloov mus rau qabzib tom qab tau zom ua ntej nkag mus rau hauv cov hlab ntsha.
• Glucose los ntawm cov ntshav raug coj mus rau hauv lub cev lub hlwb thiab siv los tsim cov roj molecule hu ua adenosine triphosphate (ATP).
• Cells tom qab ntawd siv ATP los ua kom muaj zog ntau yam kev ua haujlwm metabolic. 
• Feem ntau cov hlwb hauv lub cev tsim ATP los ntawm ntau qhov chaw, xws li carbohydrates thiab rog. Tab sis yog tias koj noj cov zaub mov no ua ke, cov hlwb hauv lub cev yuav siv cov carbohydrates ua lawv lub zog tseem ceeb.

Muab lub zog cia

• Yog tias muaj cov piam thaj txaus hauv lub cev kom tau raws li cov kev xav tau tam sim no, qhov ntau tshaj yog khaws cia rau tom qab siv.
• Qhov no yog hu ua glycogen nyob rau hauv daim ntawv khaws cia ntawm qabzib. Nws yog feem ntau pom nyob rau hauv daim siab thiab cov leeg.
• Thaum tag nrho cov piam thaj nws xav tau yog noj thiab cov khw muag khoom glycogen puv, lub cev hloov cov carbohydrates ntau dhau mus rau hauv triglyceride molecules thiab khaws cia li rog.

Pab tiv thaiv cov leeg

• Kev haus txawm tias me me ntawm cov carbohydrates tiv thaiv kev tshaib kev nqhis ntsig txog cov leeg nqaij poob. 
• Carbs txo qhov kev tawg ntawm cov leeg thiab muab cov piam thaj ua lub zog rau lub hlwb.

Txhim kho digestive noj qab haus huv

• Tsis zoo li qab zib thiab hmoov txhuv nplej siab, fiber ntau tsis hloov mus rau cov piam thaj. Nws kis tau los ntawm lub plab undigested.
• Muaj ob hom fiber ntau: soluble thiab insoluble fiber.
• Soluble fiber muaj nyob rau hauv oats, legumes, lub hauv paus ntawm txiv hmab txiv ntoo, thiab ib co zaub. Thaum nws hla lub cev, nws nyiam dej thiab tsim cov khoom zoo li gel. Qhov no nce qhov ntim ntawm cov quav. Nws yooj yim rau plahaum.
• Ntawm qhov tod tes, insoluble fiber ntau ntxiv rau cov quav. Los ntawm kev txav nws nrawm me ntsis los ntawm kev zom zaub mov, nws pab txo qis cem quav. Hom fiber ntau no muaj nyob rau hauv daim tawv nqaij thiab cov noob ntawm nplej, txiv hmab txiv ntoo thiab zaub. Kev noj cov fiber ntau insoluble tiv thaiv kab mob hauv plab.

Muaj txiaj ntsig zoo rau lub plawv thiab ntshav qab zib

• Tau kawg tus nqi ntau dhau refined carbohydrates Kev noj zaub mov tsis zoo rau lub plawv thiab ua rau muaj kev pheej hmoo ntawm ntshav qab zib. Txawm li cas los xij, thaum koj noj fiber ntau, nws muaj txiaj ntsig zoo rau lub plawv thiab ntshav qab zib.
• Raws li soluble fiber dhau los ntawm txoj hnyuv me, nws khi rau cov kua tsib acids thiab tiv thaiv lawv cov reabsorption. Lub siab siv cov roj (cholesterol) los ua cov kua tsib ntau dua, thiab cov roj (cholesterol) no raug rhuav tshem hauv cov ntshav.
• Tsis tas li ntawd, fiber ntau tsis nce ntshav qab zib li lwm cov carbohydrates. 
• Qhov tseeb, soluble fiber qeeb qhov nqus ntawm carbohydrates hauv lub plab zom mov. Qhov no tso cai rau cov ntshav qab zib poob tom qab noj mov.

Tus nqi ntawm cov carbohydrates xav tau hauv kev noj haus

Kev txo qis kev noj zaub mov carbohydrate yog ib txoj hauv kev zoo tshaj plaws kom poob phaus. Nws txo qhov qab los noj mov thiab ua rau koj poob phaus.

Cov neeg uas sim poob phaus txiav carbs thawj qhov chaw. Qhov no yog li cas cov zaub mov uas tsis muaj carb tau yug los. Carbohydrates xws li qab zib thiab hmoov txhuv nplej siab yog txwv nyob rau hauv cov zaub mov no. KProtein thiab rog yog noj es tsis txhob carbohydrates. 

Kev tshawb fawb, noj tsawg carbNws qhia tias nws txo qis qab los noj mov. Nws pab kom poob phaus raws li calories tsawg. Kev noj zaub mov tsawg-carb muaj txiaj ntsig zoo dua li kev poob phaus. Nws pab tswj ntshav qab zib, txo cov ntshav siab thiab triglycerides.

Kev Xav Tau Carbohydrate Txhua Hnub

Ib tus neeg xav tau cov carbohydrates txhua hnub nyob ntawm hnub nyoog, poj niam txiv neej, lub cev muaj pes tsawg leeg, qib kev ua ub no, kev nyiam ntawm tus kheej, kab lis kev cai zaub mov, thiab kev noj qab haus huv tam sim no.

Cov neeg uas muaj lub cev ua haujlwm thiab muaj cov leeg nqaij ntau dua cov carbohydrates ntau dua kev noj qab haus huv dua li cov neeg nyob hauv sedentary. 

Kev noj qab haus huv metabolic yog qhov tseem ceeb heev. Thaum tib neeg nkag mus rau hauv cov kab mob metabolic, lawv dhau los ua rog thiab tsim cov ntshav qab zib hom 2. Cov neeg uas poob rau hauv pawg no tsis tuaj yeem zam cov nyiaj carbohydrates tib yam li cov neeg noj qab haus huv. Qee cov kws tshawb fawb muaj cov teeb meem no "carbohydrate intolerance" npe o.

Koj tuaj yeem txiav txim siab npaum li cas carbohydrates koj xav tau los ntawm cov npe hauv qab no;

Cov Carbohydrate txhua hnub

100-150 grams tauj ib hnub 

Qhov no yog ib qho kev noj qab haus huv carbohydrate. Nws yog ib qho tsim nyog rau cov neeg uas ua haujlwm, ua kom noj qab haus huv thiab tswj lawv qhov hnyav. Nws yog ib qho ua tau kom poob phaus nrog cov nyiaj ntawm cov carbohydrates kom tsawg, tab sis nws yuav tsum suav calories. Carbs koj tuaj yeem noj muaj xws li:

• Txhua yam zaub koj tuaj yeem xav txog.
• Ob peb txiv hmab txiv ntoo ib hnub twg.
• Noj qab nyob zoo nplej zoo li qos yaj ywm, mov, thiab oats 

50-100 grams tauj ib hnub

Yog tias koj xav kom poob phaus tsis muaj zog los ntawm kev txo cov carbohydrates hauv cov zaub mov, kev noj cov carbohydrates hauv qhov ntau yog zoo meej. Nov yog cov carbohydrates uas koj tuaj yeem noj:

• Ntau yam zaub.
• Tej zaum 2-3 txiv hmab txiv ntoo ib hnub twg.
• Qhov tsawg kawg nkaus ntawm starchy carbohydrates. 

20-50 grams tauj ib hnub

Qhov no yog cov carb ntau qhov twg cov txiaj ntsig metabolic yeej ncaws hauv. Nws accelerates poob phaus. Nws yog qhov zoo tshaj plaws rau cov neeg uas tsis muaj kev noj qab haus huv metabolic. 

Thaum koj noj tsawg dua 50 grams carbs ib hnub, koj lub cev nkag mus rau hauv ketosis thiab ketone lub cev muab lub zog rau lub hlwb. Qhov no yuav txwv koj txoj kev qab los noj mov thiab ua rau koj poob phaus tau. Carbs koj tuaj yeem noj:

• Tsawg-carb zaub.
• qee cov txiv hmab txiv ntoo
• Cov khoom noj xws li avocados, txiv ntseej, thiab noob. Txawm li cas los xij, noj lawv los ntawm kev saib xyuas cov carbohydrates.

Kev noj zaub mov tsawg-carb txo qis cov tshuaj insulin, ib yam tshuaj uas coj cov piam thaj mus rau hauv cov hlwb. Ib qho ntawm cov haujlwm ntawm insulin yog khaws cov rog. Yog vim li cas kev noj zaub mov tsis muaj carb tsis muaj zog yog vim qhov txo qis ntawm cov tshuaj hormone no.

Thaum koj txiav cov carbohydrates, insulin tee thiab ob lub raum pib tso dej ntau dhau. Kev poob phaus qeeb qeeb tom qab thawj lub lim tiam, tab sis lub sij hawm no qhov poob phaus mus los ntawm cov khw muag khoom rog.

Cov kev tshawb fawb pom tau hais tias kev noj zaub mov tsawg-carb yog cov rog txaus ntshai tshaj plaws. plab roghais tias nws muaj txiaj ntsig tshwj xeeb hauv kev txo qis 

Yog tias koj nyuam qhuav pib noj cov zaub mov uas tsis muaj carb, koj lub cev yuav dhau los ntawm kev hloov pauv kom tau txais kev siv los hlawv roj es tsis txhob carbs. Qhov no hu ua "low-carb flu" thiab feem ntau yuav ploj mus li ob peb hnub.

Cov khoom noj uas muaj Carbohydrates

Tom qab hais txog "dab tsi yog carbohydrate", cov yam ntxwv ntawm carbohydrates thiab "kev xav tau carbohydrate txhua hnub", tam sim no cia peb saib cov khoom noj uas muaj cov carbohydrates noj qab nyob zoo thiab zoo;

Quinoa

• QuinoaNws yog cov khoom noj muaj txiaj ntsig zoo thiab cov zaub mov muaj carbohydrate siab. Nws kuj yog qhov zoo ntawm cov protein thiab fiber ntau.
• Nws tsis muaj gluten. Yog li ntawd, nws yog ib qho kev noj qab haus huv rau cov neeg uas tsis noj cov khoom nplej. 
• Quinoa ua rau koj tag nrho vim nws muaj fiber ntau thiab protein.

Oat

• OatNws yog cereal uas muaj ntau cov vitamins, minerals thiab antioxidants.
• Nws yog ib qho ntawm cov khoom noj uas muaj cov carbohydrates noj qab haus huv vim nws cov ntsiab lus fiber ntau. 
• 66% ntawm oats yog carbohydrates, thiab li ntawm 11% ntawm cov uas yog fiber.
• Nws yog qhov zoo ntawm cov protein piv rau ntau lwm cov nplej. Nws txo qhov kev pheej hmoo ntawm kab mob plawv los ntawm kev txo cov roj cholesterol.
• Hauv cov neeg mob ntshav qab zib, nws muab cov ntshav qab zib tswj. Nws ua rau koj tag nrho thiab muab kev poob phaus.

Pob Tsuas Yaj

• Pob Tsuas Yaj Nws yog ib qho khoom noj khoom haus uas muaj cov carbohydrates, protein thiab fiber. Nws muaj ntau cov zaub mov thiab antioxidants ntau dua li cov nplej.

tsawb

• tsawbNws muaj carbohydrates nyob rau hauv daim ntawv ntawm starch los yog qab zib. Txiv tsawb ntsuab muaj ntau dua hauv cov hmoov txhuv nplej siab uas tig mus rau hauv cov suab thaj zoo li cov txiv tsawb ripens.
• Unripe bananas muaj hmoov txhuv nplej siab thiab pectin. Ob leeg muaj txiaj ntsig zoo rau kev zom zaub mov thiab pub cov kab mob plab muaj txiaj ntsig.

Qab zib

• Qab zibNyob rau hauv, nws cov ntsiab lus carbohydrate siab muaj cov hmoov txhuv nplej siab, qab zib thiab fiber ntau.
• Nws yog nplua nuj nyob rau hauv antioxidants. Nws pab txo oxidative kev puas tsuaj thiab kev pheej hmoo ntawm ntau yam kab mob.

beet

• beetNws yog cov hauv paus zaub nrog cov ntsiab lus carbohydrate siab uas muaj suab thaj thiab fiber ntau.
• Nws muaj cov vitamins, minerals, haib antioxidants thiab cov nroj tsuag tebchaw.
• Nws yog siab nyob rau hauv inorganic nitrates, uas hloov mus rau nitric oxide nyob rau hauv lub cev. Nitric oxide pab txo cov ntshav siab thiab txo cov kev pheej hmoo ntawm ntau yam kab mob.

txiv kab ntxwv

• txiv kab ntxwvNws feem ntau yog dej thiab muaj 11.8% carbohydrates. Nws yog qhov zoo ntawm fiber ntau.
• Nws yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv vitamin C, poov tshuaj thiab qee cov vitamins B. 
• Noj txiv kab ntxwv ua rau lub plawv mob. Nws pab tiv thaiv lub raum pob zeb.

Npauj npaim tuaj 

• Blueberries feem ntau yog ua los ntawm dej thiab carbohydrates.
• Nws muaj ntau cov vitamins thiab minerals xws li vitamin C, vitamin K thiab manganese.
• Txhim kho kev nco hauv cov neeg laus.

txiv kab ntxwv qaub

• txiv kab ntxwv qaubNws muaj ntau cov vitamins, minerals thiab cov nroj tsuag sib txuas nrog rau carbohydrates.
• Noj cov txiv hmab txiv ntoo no pab kom poob phaus thiab txo cov tshuaj insulin.

apples

• applesNws yog cov khoom noj uas muaj cov carbohydrates noj qab haus huv thiab yog qhov zoo ntawm vitamin C. Nws muaj cov tshuaj antioxidants thiab cov nroj tsuag noj qab haus huv.
• Noj txiv apples stabilizes ntshav qab zib thiab txo qhov kev pheej hmoo ntawm kab mob plawv.

Raum taum

• Lub raum taum yog cov khoom noj uas muaj cov ntsiab lus carbohydrate uas muaj cov hmoov txhuv nplej siab thiab fiber ntau. Nws tseem muaj protein ntau.
• Raum taum Nws yog nplua nuj nyob rau hauv ntau cov vitamins, minerals thiab cov nroj tsuag tebchaw. Nws yog ib qhov chaw ntawm antioxidants xws li anthocyanins thiab isoflavones.
• Nws balances ntshav qab zib thiab txo qhov kev pheej hmoo ntawm mob qog noj ntshav.

Chickpeas

• ChickpeasNws yog ib qho ntawm cov khoom noj uas noj qab haus huv carbohydrates vim nws muaj cov fiber ntau zoo. Muab cov khoom noj muaj protein ntau.
• Noj cov legume no txhim kho lub plawv thiab digestive noj qab haus huv.

mov xim av

• Brown mov yog ib qho chaw nplua nuj ntawm cov nroj tsuag lignans uas tiv thaiv kab mob plawv. Nws kuj yog nplua nuj nyob rau hauv magnesium. 
• ib qho chaw zoo ntawm carbohydrates mov xim av txo cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm ntshav qab zib.

dib liab

• dib liabNtxiv nrog rau kev muab cov carbohydrates txaus, nws hydrates lub cev.
• Nws yog nplua nuj nyob rau hauv carotenoids xws li lycopene thiab beta-carotene, uas txhawb kev tiv thaiv thiab txhim kho qhov muag kev noj qab haus huv.

Lentil

• Lentil Nws yog ib qho chaw noj qab haus huv ntawm carbohydrates. Nws kuj muaj zaub protein. 
• Nws muab cov fiber ntau, folic acid thiab potassium, uas yog qhov tseem ceeb rau lub plawv mob.

Low-Carb Zaub

Cov zaub muaj calorie tsawg. Nws kuj yog nplua nuj nyob rau hauv cov vitamins, minerals thiab lwm yam tseem ceeb as-ham. Muaj ntau cov carbohydrates tsawg thiab muaj fiber ntau. Nyob rau hauv no txoj kev, lawv yog indispensable rau ib tug tsawg-carb noj. 

Nov yog cov zaub uas tsis muaj carbohydrates uas yuav pab koj poob phaus…

kua txob

• Ib khob (149 grams) ntawm tws liab peppers muaj 3 grams carbohydrates, 9 ntawm uas yog fiber.
• Ntsuab, txiv kab ntxwv, thiab daj kua txob muaj cov khoom noj zoo sib xws, txawm tias lawv cov ntsiab lus antioxidant txawv.

zaub cob pob

• Ib khob (91 grams) ntawm broccoli nyoos muaj 2 grams carbohydrates, 6 ntawm cov fiber. 

Asparagus

• Ib khob (180 grams) ntawm asparagus siav muaj 4 grams carbohydrates, ntawm uas 8 grams yog fiber. 
• Nws tseem yog ib qho zoo ntawm cov vitamins A, C thiab K.

Nceb

• NcebNws muaj cov ntsiab lus carbohydrate tsawg heev. 
• Ib khob (70-gram) noj cov nceb dawb muaj tsuas yog 1 grams carbohydrates, ntawm 2 gram yog fiber.

Kab Npauj

• Kab NpaujNws yog zaub uas tsis muaj carb. 
• Ib khob (124 grams) ntawm raw zucchini muaj 1 grams carbohydrates, 4 gram ntawm uas yog fiber. 

Zaub ntsuab

• Zaub ntsuabNws yog nplooj ntsuab ntsuab uas muab cov txiaj ntsig tseem ceeb. 
• Cov zaub no tsis tshua muaj carbohydrates. Tab sis raws li spinach siav, cov ntsiab lus carbohydrate intensifies. 
• Piv txwv li, ib khob ntawm spinach siav muaj 4 grams ntawm carbohydrates, ntawm uas 7 grams yog fiber, thaum ib khob ntawm raw spinach muaj ib tug nqi ntawm 1 gram ntawm carbohydrates, ntawm uas muaj txog 1 gram yog fiber.

avocado

• avocadoTxawm hais tias technically ib tug txiv hmab txiv ntoo, nws yog feem ntau noj raws li ib tug zaub. Nws muaj roj ntau thiab muaj tsawg heev digestible carbohydrates.
• Ib khob ib khob (150-gram) pab ntawm diced avocado muaj 10 grams carbohydrates, ntawm uas 13 grams yog fiber.

zaub paj

• zaub paj Nws yog ib qho ntawm cov zaub uas tsis muaj carb. 
• Ib khob (100 grams) ntawm cov zaub qhwv nyoos muaj 3 grams carbohydrates, ntawm 5 grams yog fiber. 

Ntsuab taum

• Ntsuab taum yog ib qho ntawm cov zaub uas tsis muaj carb. 
• Ib khob (125 gram) ib khob ntawm taum ntsuab siav muaj 4 grams carbohydrates, 10 ntawm cov fiber ntau. 

zaub xas lav

• zaub xas lavNws yog ib qho ntawm cov zaub uas qis tshaj-carb. 
• Ib khob (47 grams) ntawm lettuce muaj 1 grams carbohydrates, 2 ntawm uas yog fiber.

qij

• qijNws paub txog nws cov txiaj ntsig zoo ntawm kev tiv thaiv kab mob.
• Txawm hais tias ua zaub mov muaj carb los ntawm qhov hnyav, tus nqi noj hauv ib qho yog tsawg heev vim nws muaj zog saj thiab aroma. 
• Ib clove (3 grams) ntawm qej muaj 1 gram ntawm carbohydrates, qee qhov yog fiber.

Dib lauj

• koj dib tsawg hauv carbohydrates. 
• Ib khob (104 grams) ntawm tws dib muaj 1 grams carbohydrates, nrog tsawg dua 4 gram ntawm fiber.

Zaub pob qe

• Zaub pob qe, Nws yog ib tug qab cruciferous zaub. 
• Ib nrab khob (78-gram) noj ntawm Brussels sprouts siav muaj 6 grams carbohydrates, ntawm uas 2 grams yog fiber.

Celery

• CeleryNws yog tsis tshua muaj digestible carbohydrates. 
• Ib qho kev pabcuam (101 grams) ntawm tws celery muaj 2 grams carbohydrates, 3 ntawm cov fiber ntau.

txiv lws suav

• txiv lws suavNws muaj ntau yam txiaj ntsig zoo rau kev noj qab haus huv. Zoo li avocados, txiv lws suav yog technically ib tug txiv hmab txiv ntoo tab sis feem ntau noj raws li zaub.
• Tus nqi ntawm digestible carbohydrates yog tsawg. Ib khob (149 grams) ntawm txiv lws suav muaj 2 grams carbohydrates, 6 ntawm cov fiber.

qos liab

• Ib khob (116 grams) ntawm raw sliced ​​​​radishes muaj 2 grams ntawm carbohydrates, 4 ntawm uas yog fiber.

dos

• dosNws yog zaub mov noj. Txawm hais tias muaj siab nyob rau hauv carbohydrates los ntawm qhov hnyav, nws yog feem ntau noj me me vim nws muaj zog tsw.
• Ib nrab ntawm ib khob (58 grams) ntawm sliced ​​​​ raw dos muaj 1 grams carbohydrates, 6 gram ntawm uas yog fiber.

eggplant

• eggplant Nws yog ib qho zaub dav siv hauv ntau lub ntiaj teb cuisines. 
• Ib khob ib khob (99-gram) noj diced, siav eggplant muaj 8 grams carbohydrates, ntawm uas 2 grams yog fiber.

Pob Tsuas

• Pob TsuasNws muaj txiaj ntsig zoo rau kev noj qab haus huv.
• Ib khob (89 grams) ntawm tws nyoos kale muaj 3 grams carbohydrates, 5 grams uas yog fiber.

Artichoke

• ArtichokeNws yog ib qho zaub uas qab thiab noj qab nyob zoo. 
• Ib qho nruab nrab artichoke (120 grams) muaj 14 grams carbohydrates. 10 grams ntawm no yog tau los ntawm fiber.

Low-Carb Ceev

Cov txiv ntoo muaj cov carbohydrates tsawg thiab muaj cov rog zoo thiab cov zaub mov muaj protein ntau. Tias yog vim li cas qee cov txiv ntoo nrhiav qhov chaw hauv cov zaub mov uas tsis muaj carb vim lawv haum rau hauv cov zaub mov uas tsis muaj carb.

Rau cov neeg ua raws li kev noj zaub mov nruj dua, xws li kev noj zaub mov ketogenic, noj cov txiv ntoo uas tsis muaj carb yuav pab tau cov zaub mov kom tiav.

Pecan

Nws muaj cov carbohydrates tsawg thiab muaj fiber ntau. Nws kuj muaj cov as-ham tseem ceeb xws li thiamine (vitamin B1), magnesium, phosphorus thiab zinc.

• Tag nrho cov carbohydrates ib 30 grams: 4 grams
• Net carbs ib 30 grams: 1 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 8%
• Carbs ib 100 grams: 14 grams

Pecans muaj tsawg heev hauv carbohydrates. Muaj tsawg dua 30 gram ntawm digestible carbohydrates ib 1 gram pab.

Net carbs, hu ua digestible carbs, xa mus rau tus naj npawb ntawm cov carbs uas tsis suav nrog cov ntsiab lus fiber ntau hauv cov zaub mov ntuj.

Vim tias peb lub cev tsis tuaj yeem nqus tau cov fiber ntau hauv cov khoom noj, tshem tawm cov ntsiab lus ntawm tag nrho cov carbohydrate tuaj nrog cov net lossis absorbable carbohydrates.

macadamia txiv ntoo

macadamia txiv ntooyog cov txiv hmab txiv ntoo uas tsis muaj carb, muaj roj tsawg. Nws yog qhov zoo tshaj plaws ntawm cov vitamins B, magnesium, hlau, tooj liab thiab manganese.

• Tag nrho cov carbohydrates ib 30 grams: 4 grams
• Net carbs ib 30 grams: 2 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 8%
• Carbs ib 100 grams: 14 grams

brazil txiv ntoo

brazil txiv ntooyog cov txiv ntoo uas tsis muaj carb tau ntim nrog cov khoom noj tseem ceeb. Siab selenium Nws yog nto moo rau nws cov ntsiab lus.

• Tag nrho cov carbohydrates ib 30 grams: 3 grams
• Net carbs ib 30 grams: 1 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 8%
• Carbs ib 100 grams: 12 grams

Walnut

Walnut Nws yog cov txiv ntoo uas tsis muaj carb, tab sis muaj cov as-ham xws li B vitamins, hlau, magnesium, zinc, polyphenol antioxidants, thiab fiber.

• Tag nrho cov carbohydrates ib 30 grams: 4 grams
• Net carbs ib 30 grams: 2 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 8%
• Carbs ib 100 grams: 14 grams

Hazelnut

Hazelnut Nws yog nplua nuj nyob rau hauv cov rog noj qab haus huv, fiber ntau, vitamin E, manganese thiab vitamin K.

• Tag nrho cov carbohydrates ib 30 grams: 5 grams
• Net carbs ib 30 grams: 2 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 10%
• Carbs ib 100 grams: 17 grams

Ntoo thuv ceev

Tau los ntawm Pine cones ntawm cov ntoo ntsuab, ntoo thuv ceev muaj qhov txawv txav vim lawv cov roj cov ntsiab lus siab. Nws yog qhov zoo tshaj plaws ntawm cov as-ham thiab tshwj xeeb tshaj yog cov vitamin E, manganese, magnesium, vitamin K, zinc, tooj liab thiab phosphorus.

• Tag nrho cov carbohydrates ib 30 grams: 4 grams
• Net carbs ib 30 grams: 3 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 8%
• Carbs ib 100 grams: 13 grams

Txiv laum huab xeeb

Txiv laum huab xeeb Txawm hais tias technically ib legume, nws yog feem ntau suav hais tias yog txiv ntseej thiab noj li ntawd. Nws muaj ntau yam khoom noj xws li folate, vitamin E, magnesium, phosphorus, zinc thiab tooj liab. Nws kuj yog ib qho zoo heev ntawm cov nroj tsuag-raws li cov protein. Ib 30-gram pab muab ib qho impressive 7 grams protein.

• Tag nrho cov carbohydrates ib 30 grams: 2 grams
• Carbs ib 30 grams: 4 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 14%
• Carbs ib 100 grams: 21 grams

Almond

Almondyog cov txiv ntoo qis-carb nrog cov khoom noj muaj zog. Nws yog ib qho zoo heev ntawm cov vitamin E, magnesium, riboflavin, tooj liab, phosphorus thiab manganese.

• Tag nrho cov carbohydrates ib 30: 6 grams
• Net carbs ib 30 grams: 3 grams
• Cov ntsiab lus calorie ntawm carbohydrates: 15%
• Carbs ib 100 grams: 22 grams

Ua kom tiav;

"Dab tsi yog carbohydrate?" nws xav tsis thoob. Carbohydrate yog cov khoom noj uas muab lub zog rau lub cev thiab ua lub luag haujlwm hauv qee qhov haujlwm tseem ceeb. Nws yog thawj qhov chaw roj rau lub hlwb xav tau lub zog siab.

Fiber yog ib hom tshwj xeeb ntawm cov carbohydrates uas txhim kho kev zom zaub mov thiab txo qis kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib.

Tus nqi ntawm cov carbohydrates uas yuav tsum tau noj nyob rau hauv cov zaub mov txawv raws li hnub nyoog, poj niam txiv neej, lub cev muaj pes tsawg leeg, theem ntawm kev txav thiab kev noj qab haus huv ntawm tus neeg.

Cov khoom noj uas muaj cov carbohydrates noj qab haus huv muaj xws li cov khoom noj xws li quinoa, taum raum, beets, txiv tsawb, txiv kab ntxwv, thiab chickpeas. Cov zaub uas tsis tshua muaj carb yog tswb peppers, broccoli, zucchini, spinach, cauliflower, taum ntsuab, txiv lws suav thiab dib.

Kuj tseem muaj cov txiv ntoo uas tsis muaj carb uas yuav tsum tau noj ntawm cov zaub mov uas tsis muaj carb. Cov no; txiv laum huab xeeb xws li walnuts, almonds, txiv laum huab xeeb, ntoo thuv ceev, hazelnuts.

Cov ntaub ntawv: 1, 2, 3, 4, 5