Refined Carbs yog dab tsi? Cov khoom noj uas muaj Refined Carbohydrates

Muaj ntau cov khoom noj uas muaj carbohydrates yog noj qab nyob zoo thiab noj qab nyob zoo. Tab sis yooj yim carbohydrates hu ua refined carbohydrates, feem ntau ntawm cov as-ham thiab fiber ntau tau noj.

refined carbohydrates khoom noj khoom hausNws ua rau cov kab mob xws li rog rog, kab mob plawv thiab ntshav qab zib hom 2. Nutritionists refined carbohydrate nojpom zoo rau qhov txo.

Refined carbohydrates yog dab tsi?

refined carbohydrates; Kuj tseem hu ua cov carbohydrates yooj yim lossis cov carbohydrates ua tiav. Muaj ob hom loj:

• Qab Zib: Sucrose (qab zib), siab fructose pob kws phoov ve agave phoov xws li refined thiab tiav cov suab thaj.

• Refined nplej: Cov no yog cov nplej uas tau muaj lawv cov fibers thiab cov khoom noj khoom haus tshem tawm. refined carbohydratesCov fiber, vitamins thiab minerals tau muab rho tawm. Yog li ntawd, nws yog khoob calories.

Cov zaub mov twg muaj cov carbohydrates ua kom zoo?

• refined hmoov
• Mis hmoov
• nplej zom
• qhob cij dawb
• mov dawb
• qab zib dawb
• noj tshais cereals
• Pastries
• Waffles thiab khoom noj txom ncauj
• Khoom qab zib
• dawb mashed qos yaj ywm
• Qe qos yaj ywm
• dej qab zib
• Ntim txiv hmab txiv ntoo thiab zaub kua txiv
• dej haus zog
• cov zaub mov kib
• Cov ncuav ncuav

Dab tsi yog qhov teeb meem ntawm refined carbohydrates?

Fiber thiab micronutrient cov ntsiab lus

tag nrho cov nplej Nws yog heev nyob rau hauv kev noj haus fiber ntau. Cov no muaj peb qhov tseem ceeb:

• Bran: Nws yog txheej txheej tawv uas muaj fiber ntau, minerals thiab antioxidants.

• Noob: Nws yog cov khoom noj muaj txiaj ntsig zoo uas muaj cov carbohydrates, rog, proteins, vitamins, minerals, antioxidants thiab cov nroj tsuag tebchaw.

• Endosperm: Nws yog qhov nruab nrab uas muaj feem ntau cov carbohydrates thiab ib qho me me ntawm cov protein. Bran thiab kab mob yog cov khoom noj muaj txiaj ntsig tshaj plaws ntawm cov nplej tag nrho.

Thaum lub sij hawm refining txheej txheem, cov bran thiab kab mob raug tshem tawm nrog rau tag nrho cov as-ham lawv muaj. Cov txheej txheem no yuav luag tsis muaj fiber ntau, vitamins thiab minerals nyob rau hauv refined nplej. Txhua yam uas yog sab laug yog ceev-digesting starch nrog me ntsis protein.

Txo kev noj fiber ntau; nce kev pheej hmoo ntawm cov kab mob xws li kab mob plawv, rog rog, ntshav qab zib hom 2, mob qog noj ntshav thiab ntau yam teeb meem digestive.

ua rau hnyav nce

• refined carbohydratesCov ntsiab lus fiber ntau yog tsawg. Nws tau zom sai sai thiab ua rau muaj kev hloov pauv loj hauv cov ntshav qab zib. Qhov no ua rau overeating.
• Qhov no yog vim tias cov khoom noj uas muaj qhov ntsuas glycemic siab ua rau lub sijhawm luv luv satiety uas kav ntev li ib teev. Ntawm qhov tod tes, cov khoom noj uas tsis muaj glycemic Performance index muab qhov kev xav ntawm satiety uas kav ntev li 2-3 teev.
• Tsis tas li, refined carbohydrates tuaj yeem ua rau mob hauv lub cev. Kev mob leptin tsis kamNws yog ib qho ntawm cov laj thawj tseem ceeb ntawm kev rog thiab rog.

Ua rau muaj rog nyob hauv plab

• npaum li cas refined carbohydrates qhov ntau koj haus nws, qhov ntau dua qhov kev pheej hmoo ntawm cov rog nyob rau hauv lub plab. 
• Ib hom rog uas txaus ntshai tshaj plaws yog cov rog uas khaws cia hauv thaj tsam plab thiab nws nyuaj rau tshem tawm.

Nce ntshav qab zib sai

• refined carbohydratesNws tsis muaj nqi noj haus. Nrog rau nws cov calories, nws kuj muaj glycemic Performance index siab.
• glycemic Performance indexyog tus nqi muab rau cov zaub mov raws li nws cuam tshuam rau cov ntshav qab zib. refined carbohydratesNws nce cov ntshav qab zib sai sai thiab muaj lub sijhawm luv luv ntawm satiety.

Ua kom muaj kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib hom 2

• Mob plawv ve mob ntshav qab zib hom 2yog cov kab mob ntau heev thoob ntiaj teb. Cov neeg mob ntshav qab zib hom 2 muaj kev pheej hmoo ntau dua rau kev mob plawv.
• Kev tshawb fawb, refined carbohydratesNws qhia tau hais tias kev noj cov piam thaj ntau dhau ua rau cov tshuaj insulin tsis kam thiab cov ntshav qab zib. Cov no yog cov tsos mob tseem ceeb ntawm hom 2 mob ntshav qab zib.
• refined carbohydratesNws kuj nce ntshav triglycerides. Qhov no yog qhov ua rau muaj kev pheej hmoo rau cov kab mob plawv thiab ntshav qab zib hom 2.

Ua rau mob plab hnyuv

• Cov kab mob plab zoo pab kev zom zaub mov thiab noj zaub mov fiber ntau pom hauv cov khoom noj ntawm cov carbohydrates nyuaj. Txawm li cas los refined carbohydratesTsis muaj fiber ntau.
• Siab heev refined carbohydratesNoj cov mis nyuj yuav txo tau tus naj npawb thiab ntau yam kab mob hauv plab zoo uas tuaj yeem cuam tshuam kev zom zaub mov thiab ua rau cem quav.

Tej zaum yuav ua rau mob qog noj ntshav

• Siab heev refined carbohydratesNoj mis nyuj ua rau muaj kev pheej hmoo mob qog noj ntshav. 
• refined carbohydratesLawv muaj feem cuam tshuam nrog kev rog rog los ntawm kev mob hauv lub cev.