Cov zaub mov twg muaj cov hmoov txhuv nplej siab tshaj plaws?

Cov khoom noj uas muaj cov hmoov txhuv nplej siab yog ib hom carbohydrate. Carbohydrates tau muab faib ua peb pawg: Qab Zib, fiber ntau thiab hmoov txhuv nplej siab. Cov hmoov txhuv nplej siab yog hom khoom noj carbohydrate tshaj plaws.

Starch yog ib qho nyuaj carbohydrate vim nws muaj ntau cov suab thaj molecules koom ua ke. Cov carbohydrates yooj yim yog noj qab haus huv dua li cov carbohydrates yooj yim. Cia peb piav qhia tias vim li cas lawv thiaj li noj qab nyob zoo: Cov carbohydrates yooj yim zom tau sai heev thiab ua rau cov ntshav qab zib nce sai thiab tom qab ntawd poob sai.

Piv txwv li, complex carbohydrates tso cov suab thaj maj mam mus rau hauv cov ntshav. Nws puas tseem ceeb yog tias nws tso rau hauv cov ntshav sai lossis maj mam? Muaj tseeb tiag. Yog tias ntshav qab zib nce thiab poob sai, koj yuav hnov ​​​​zoo li tus hma tshaib plab thiab tawm tsam zaub mov. Tsis txhob hais tias nkees thiab nkees. Qhov no tsis tshwm sim nrog cov khoom noj uas muaj cov hmoov txhuv nplej siab. Tab sis muaj teeb meem tshwm sim ntawm no.

Feem ntau ntawm cov hmoov txhuv nplej siab peb noj niaj hnub no yog ua kom zoo dua qub. Hauv lwm lo lus, fiber ntau thiab cov as-ham uas nws muaj yog emptied. Cov no tsis txawv ntawm cov carbohydrates yooj yim. Qhov tseeb, kev tshawb fawb tau pom tias kev noj cov hmoov txhuv nplej siab ua rau muaj kev pheej hmoo xws li ntshav qab zib hom 2, kab mob plawv thiab qhov hnyav nce. Kuv hais kom ceev faj txog cov hmoov txhuv nplej siab zoo thiab txav mus rau cov khoom noj uas muaj cov hmoov txhuv nplej siab hauv daim ntawv ntawm cov carbohydrates nyuaj.

Khoom noj uas muaj Starch

• pob kws hmoov nplej

Cov ntsiab lus ntawm starch: (74%)

Pob kws hmoov nplej muaj ntau cov carbohydrates thiab hmoov txhuv nplej siab. Ib khob (159 grams) muaj 117 grams carbohydrates, 126 grams uas yog starches. Yog tias koj haus pob kws, xaiv cov nplej tag nrho. Vim tias thaum ua tiav, nws poob qee cov fiber ntau thiab cov as-ham.

• hmoov nplej

Cov ntsiab lus ntawm starch: (70%)

Ib khob ntawm millet hmoov muaj 83 grams, los yog 70% los ntawm qhov hnyav, ntawm cov hmoov txhuv nplej siab. Millet hmoov yog ib txwm gluten-dawb thiab muaj magnesium, phosphorus, manganese thiab selenium yog nplua nuj nyob rau hauv

• sorghum hmoov

Cov ntsiab lus ntawm starch: (68%)

Sorghum hmoov yog tsim los ntawm sorghum, ib qho khoom noj muaj txiaj ntsig zoo. Sorghum hmoov, uas yog cov khoom noj uas muaj cov hmoov txhuv nplej siab ntau, muaj kev noj qab haus huv ntau dua li ntau hom hmoov nplej. Vim nws yog gluten-dawb thiab ib qho zoo heev ntawm cov protein thiab fiber.

• Dawb hmoov

Cov ntsiab lus ntawm starch: (68%)

Cov hmoov nplej dawb yog tau los ntawm kev tshem tawm cov bran thiab cov kab mob ntawm cov nplej, uas muaj cov as-ham thiab fiber ntau. Hauv cov hmoov nplej dawb, tsuas yog qhov endosperm tseem nyob. Qhov no yog qhov tsawg ntawm cov as-ham thiab muaj cov calories npliag. Tsis tas li ntawd, endosperm muab cov hmoov nplej dawb rau cov hmoov txhuv nplej siab siab. Ib khob hmoov nplej dawb muaj 81.6 grams hmoov txhuv nplej siab.

• Oat

Cov ntsiab lus ntawm starch: (57.9%) 

OatNws yog cov zaub mov noj qab haus huv vim nws muaj cov protein, fiber ntau thiab rog, ntau cov vitamins thiab minerals. Oats kuj muaj cov hmoov txhuv nplej siab siab. Ib khob ntawm oats muaj 46.9 grams ntawm starch, los yog 57.9% los ntawm qhov hnyav.

• Cov hmoov nplej tag nrho

Cov ntsiab lus ntawm starch: (57.8%) 

Piv rau cov hmoov nplej dawb, cov hmoov nplej tag nrho yog cov khoom noj muaj txiaj ntsig ntau dua. Txawm hais tias ob hom hmoov nplej muaj cov txiaj ntsig zoo sib xws ntawm tag nrho cov carbohydrates, tag nrho cov nplej muaj fiber ntau thiab muaj txiaj ntsig zoo dua.

• Noodle (Npaj Pasta)

Cov ntsiab lus ntawm starch: (56%)

Npauj Nws yog ib qho ua tiav instant pasta. Nws muaj cov rog thiab carbohydrates. Piv txwv li, ib pob ntawv muaj 54 grams carbohydrates thiab 13.4 grams roj. Yog li ntawd, nws tsis yog ib qho kev noj qab nyob zoo ntawm carbohydrates. Feem ntau ntawm cov carbohydrates hauv instant pasta yog los ntawm cov hmoov txhuv nplej siab. Ib pob ntawv muaj 47.7 grams hmoov txhuv nplej siab, lossis 56% los ntawm qhov hnyav.

• qhob cij dawb

Cov ntsiab lus ntawm starch: (40.8%) 

Cov qhob cij dawb yog tsim los ntawm cov hmoov nplej dawb. Nws yog ib qho ntawm cov khoom noj uas muaj cov hmoov txhuv nplej siab siab. 2 daim ntawm qhob cij dawb muaj 20,4 grams hmoov txhuv nplej siab, lossis 40,8% los ntawm qhov hnyav. Cov qhob cij dawb tsis muaj fiber ntau, vitamins thiab minerals. Vim li no, nws tsis pom zoo kom haus nws. Nws yog qhov noj qab haus huv dua noj cov qhob cij whole grain hloov.

• mov

Cov ntsiab lus ntawm starch: (28.7%)

mov Nws yog ib qho khoom noj uas muaj hmoov txhuv nplej siab. Piv txwv li, 100 grams ntawm uncooked mov muaj 63.6 grams carbohydrates, ntawm uas 80.4% yog starch. Txawm li cas los xij, thaum nplej siav, nws cov hmoov txhuv nplej siab poob qis heev. 100 grams ntawm cov nplej siav tsuas muaj 28.7% hmoov txhuv nplej siab vim tias mov nplej muaj dej ntau dua. 

• nplej zom

Cov ntsiab lus ntawm starch: (26%)

Zoo li mov, thaum nplej siav, nws cov hmoov txhuv nplej siab txo qis vim nws gelatinizes hauv tshav kub thiab dej. Piv txwv li, spaghetti qhuav muaj 62.5% starch, thaum siav spaghetti tsuas muaj 26% starch. 

• Tim lyiv teb chaws

Cov ntsiab lus ntawm starch: (18.2%) 

Tim lyiv teb chaws Nws muaj cov hmoov txhuv nplej siab tshaj plaws ntawm cov zaub. Txawm hais tias nws yog zaub starchy, pob kws yog cov khoom noj muaj txiaj ntsig zoo. Nws yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv fiber, nrog rau cov vitamins thiab minerals xws li folate, phosphorus thiab potassium.

• qos

Cov ntsiab lus ntawm starch: (18%) 

qos Nws yog ib qho ntawm thawj yam uas tuaj rau hauv siab ntawm cov khoom noj starchy. Qos yaj ywm; Nws tsis muaj cov hmoov txhuv nplej siab ntau npaum li cov hmoov nplej, cov khoom ci, lossis cov nplej, tab sis nws muaj cov hmoov txhuv nplej siab ntau dua li lwm cov zaub.

Cov zaub mov twg uas muaj cov hmoov txhuv nplej siab koj yuav tsum nyob deb ntawm?

Ntau yam khoom noj uas muaj hmoov txhuv nplej siab tau teev saum toj no yog qhov zoo rau kev noj qab haus huv. Nws yog ib qho tsim nyog kom tsis suav cov qhob cij dawb, cov hmoov nplej dawb thiab cov noodles. Tab sis ntau cov zaub mov ua tiav hauv khw muaj cov hmoov txhuv nplej siab ntxiv. Cov no yog cov khoom noj uas yuav tsum tau noj nrog ceev faj. Piv txwv li;

• qhob cij dawb
• Ua lag luam npaj ncuav qab zib thiab ncuav qab zib
• Cov khoom qab zib

Yuav ua li cas yog tias koj noj ntau Starchy zaub mov?

Kev noj cov hmoov txhuv nplej siab ntau ua rau cov ntshav qab zib nce siab thiab yog li qhov hnyav nce. Tsis txhob hais mob plab. Peb tuaj yeem hais tias txhua yam khoom noj muaj txiaj ntsig zoo thaum koj noj nws hauv qhov nruab nrab. Starch yog ib qho ntawm lawv. Nutritionists muaj lus qhia txog qhov no. Lawv hais tias 45 mus rau 65% ntawm koj cov calories txhua hnub yuav tsum yog carbohydrates. Yog li, ib tus neeg uas xav tau 2000 calories ib hnub twg yuav tsum muab 900 txog 1300 calories los ntawm carbohydrates. Qhov no sib raug rau 225-325 grams carbohydrates. Cov neeg mob ntshav qab zib yuav tsum noj 30-35% carbohydrates.

Raws li qhov tshwm sim; Cov khoom noj uas muaj cov hmoov txhuv nplej siab yog noj qab nyob zoo thiab tsis muaj laj thawj nyob deb ntawm cov khoom noj uas muaj hmoov txhuv nplej siab. Refined starch yog tsis noj qab haus huv thiab yuav tsum tau zam. 

Cov ntaub ntawv: 1