Ib qho ntawm cov ncauj lus uas ntxim siab tshaj plaws thiab tham txog hauv kev ntaus pob ncaws pob niaj hnub yog qhov cuam tshuam ntawm cov khoom qab zib rau tus neeg ncaws pob lub cev. Niaj hnub no peb yuav tham txog qhov thiaj li hu ua "carbohydrates ceev" thiab vim li cas lawv tsis pom zoo rau kev ncaws pob. Vim li cas ho tsis CrossFit ncaws pob siv lawv ua khoom noj thaum kawm? Thiab qhov tseem ceeb tshaj plaws, vim li cas, tsis zoo li cov neeg sawv cev ntawm lwm qhov kev qhuab qhia, marathon cov neeg sib tw "indulge" nyob rau hauv kev yoo zaub mov sai, uas koj tsis nquag ntsib cov neeg rog.
Koj yuav tau txais cov lus teb rau cov no thiab lwm cov lus nug sib luag thiab cov lus tseem ceeb los ntawm kev nyeem peb cov ntawv.
Cov ntaub ntawv dav dav
Xav txog cov ncauj lus ntawm cov metabolism hauv cov kev ua kom yuag hauv lub cev, peb feem ntau tau kov thaum qhov teeb meem ntawm cov khoom siv tau yooj yim (nrawm) thiab tsis txaus (qeeb) carbohydrates. Nws yog lub sijhawm los qhia koj ntxiv txog qhov no.
Lub ntsiab sib txawv ntawm cov khoom noj yooj yim thiab cov carbohydrates yog lawv cov qauv thiab qhov nrawm ntawm lawv qhov kev nqus.
Cov carbohydrates ceev ceev yog qhov yooj yim tshaj plaws polymers ntawm sucrose thiab qabzib, muaj li ntawm ib lossis ob lwg me me ntawm monosaccharides.
Hauv lub cev, lawv tau tawg rau cov khoom yooj yim uas yuav thauj cov zog hauv peb cov ntshav.
Lub ntsiab sib txawv ntawm cov roj sai thiab qeeb carbohydrates yog tus nqi ntawm cov tshuaj insulin. Cov kab ke nyob hauv qabzib, uas nkag mus rau cov ntshav khov sai, mus rau hauv qhov chaw hauv cov ntaub so ntswg thiab cov hlwb uas muab faib ua oxygen. Yog li no, thaum kev tso tawm ntawm cov carbohydrates (qab zib) tshwm sim hauv lub cev, cov ntshav ua kom tuab, cov pa oxygen hauv nws txo qis. Rau lub cev, qhov no yog lub teeb liab tias cov ntshav yuav tsum ua kom nyias nyias thiab ua kom muaj chaw tso pa oxygen (qhov - Wikipedia).
Qhov no yog ua los ntawm ob txoj hauv kev:
- Insulin teb.
- Cov tshuaj tiv thaiv lipid.
Cov tshuaj insulin ua rau cov piam thaj hauv ntshav khi rau glycogen lwg me me. Qhov tshuaj insulin nws tus kheej yog "qhov punch" rau lub hlwb ntawm peb lub cev. Nws ua rau cov kabmob nyob hauv hlwb, thiab ua kom tiav cov kev tawm suab nrog glycogen lwg me me - ib qho polysaccharide ua los ntawm cov kua nplaum nyob rau hauv cov saw hlau.
Txawm li cas los xij, txoj kev no tsuas yog ua tau yog tias lub siab tsis muaj qhov nyhav dhau. Nyob rau hauv rooj plaub thaum lub cev tau txais qhov dhau ntawm cov khoom noj sai, lub siab tsis muaj peev xwm zom tau txhua qhov. Lub peev txheej ua haujlwm tau tsim tawm uas pab cov txheej txheem qeeb thiab ceev cov carbohydrates - lipid tsim. Hauv qhov no, lub siab zais tsis pub muaj alkaloids, uas ua tiav cov qauv ntawm carbohydrates, hloov mus rau hauv triglycerides.
Cov txheej txheem tau piav qhia saum toj kev txhawj xeeb tsis yog tsuas yog yooj yim, tab sis kuj tseem ua carbohydrates. Qhov txawv tsuas yog tias tag nrho cov zom zaub mov zom zom cov carbohydrates sib txawv ntawm cov nqi sib txawv.
Yog tias koj noj carbohydrates qeeb heev, ces cov tshuaj insulin yog cuam tshuam tom qab.
Vim tias cov piam thaj me me hauv cov ntshav, lub cev siv nws ncaj qha li roj, tawm hauv chav mus rau oxygen hauv cov ntshav. Tus ceev cov carbohydrates, qhov kev cuam tshuam cov tshuaj insulin tsis ua haujlwm, thiab yuav luag txhua qhov dhau los yog hloov pauv mus rau hauv triglycerides.
Qhov tseem ceeb ntawm cov roj nyeem sai
Cia peb tham txog cov lus nug uas peb nyiam tshaj plaws: ceev ceev carbohydrates - dab tsi yog rau ib tus neeg ncaws pob. Txawm hais tias muaj coob tus neeg tsis ntseeg txog kev noj khoom qab zib, carbohydrates ceev muaj qhov chaw hauv kev ua kis las. Txawm li cas los xij, koj yuav tsum nkag siab meej meej hais tias yuav ua li cas cov carbohydrates yooj yim sib txawv ntawm cov nyuaj, thiab yuav ua li cas siv nws kom raug hauv cov kis las.
Cov carbohydrates yooj yim yog qhov zoo rau kev sau lub qhov rai glycogen uas tshwm sim tam sim ntawd tom qab kev ua haujlwm.
Nyob rau tib lub sijhawm, cov carbs ceev tau siv los tswj cov qib dopamine. Kev siv hluav taws xob ntau dhau rau peb lub cev tsis pub tsawg tshaj li haus dej muaj caffeine. Cov carbohydrates ceev tau pab txhim kho koj lub siab ntsws tom qab. Nws tsis yog qhov raug xwm txheej uas ntau tus neeg, tom qab muaj kev poob siab loj ntawm lub cev, raug coj mus rau cov tshuaj endorphin thiab dopamine (cov cawv, nicotine, khoom qab zib).
Khoom qab zib tuaj yeem txais tau ntau dua los kho kev rov qab siab. Peb yuav tsum tsis txhob hnov qab txog qhov tseeb tias yog tias koj tswj kom siv tag nrho lub zog uas tau los ntawm kev nqus cov khoom qab zib, koj yuav tsis muaj kev phom sij los ntawm lawv (qhov chaw - monograph los ntawm O. Borisova "Khoom noj khoom haus ntawm cov kis las: cov kev paub txawv teb chaws thiab cov tswv yim pom zoo").
Yog vim li ntawd cov neeg ncaws pob, uas nws txoj kev ua kis las cuam tshuam nrog kev ua siab ntev ntev, kom haus cov khoom xyaw carbohydrate txoj cai thaum kev kawm lossis kev sib tw.
Qhov piv txwv yooj yim tshaj plaws: cov neeg ncaws marathon thiab ntau tus neeg hla kev tsis ua raws li cov khoom noj nruj me ntsis tsis txhob tsis kam lees lawv tus kheej ua khoom qab zib.
Glycemic Performance index
Txhawm rau kom meej meej sawv cev ntawm cov txiaj ntsig ntawm cov carbohydrates yooj yim rau ntawm tus kis las lub cev, nws yog qhov yuav tsum tig mus rau lub tswvyim ntawm glycemic index ntawm cov zaub mov. Qhov tsis yooj yim ntawm cov carbohydrate yog txiav txim siab los ntawm qhov xwm txheej no thiab tsis yog nyob ntawm cov khoom nws tus kheej thiab cov qauv ntawm cov piam thaj hauv nws.
GI qhia tau sai npaum li cas lub cev zom cov khoom hauv cov khoom kom cov kua nplaum yooj yim dua.
Yog tias peb tham txog cov zaub mov twg uas muaj cov carbohydrates ceev, ces cov no feem ntau yog cov zaub mov qab zib lossis hmoov txhuv nplej siab.
| Khoom npe | Qhov ntsuas |
| Xob | 60 |
| Dub chocolate (70% cocoa) | 22 |
| Mis chocolate | 70 |
| Fructose | 20 |
| Twix | 62 |
| Kua kua txiv, qab zib dawb | 40 |
| Cov kua txiv kab ntxwv qaub, qab zib tsis pub dawb | 47 |
| Cov kua txiv kua txiv, qab zib kom dawb | 47 |
| Cov kua txiv kab ntxwv, freshly nyem yam tsis muaj suab thaj | 40 |
| Cov kua txiv kab ntxwv, npaj ua | 66 |
| Pineapple kua txiv, qab zib pub dawb | 46 |
| Sucrose | 69 |
| Qab zib | 70 |
| Npias | 220 |
| Zib ntab | 90 |
| Mars, snickers (tuav) | 70 |
| Marmalade, jam nrog qab zib | 70 |
| Tsis muaj piam thaj txiv hmab txiv ntoo marmalade | 40 |
| Lactose | 46 |
| Nplej hmoov qab zib | 66 |
| Coca-Cola, Fanta, Sprite | 70 |
| Cactus jam | 92 |
| Cauj | 96 |
| M & Ms | 46 |
Ib qho ntxiv, peb yuav tsum tsis txhob hnov qab tias txawm tias cov nyom carbohydrates tuaj yeem zom tau los ntawm peb lub cev ntawm tus nqi nrawm.
Qhov piv txwv yooj yim tshaj plaws yog cov zaub mov noj zoo. Yog tias koj zom qos yaj ywm lossis qhob cij ntev, tsis ntev tom qab ib tus neeg yuav hnov qab qab qab. Qhov no txhais tau hais tias kev ua cov tshuaj polysaccharides (cov hmoov txhuv nplej siab), nyob rau hauv cov qaub ncaug thiab cov khoom sib tsoo zoo, tau hloov pauv mus rau qhov yooj yim saccharides.
Daim Ntawv Qhia Khoom Noj - Cov Ntawv Carbohydrate Yooj Yim
Peb tau sim muab tso ua ke lub rooj ua tiav tiav nrog rau cov npe ntawm cov khoom noj muaj cov khoom noj uas yooj yim (yoo) nrog cov GI siab.
Cov khoom lag luam npe | Glycemic Performance index | Cov ntsiab lus carbohydrate ib 100 g ntawm cov khoom |
| Cov Hnub | 146 | 72,1 |
| Baton (mov ci dawb) | 136 | 53,4 |
| Cawv | 115 | los ntawm 0 txog 53 |
| Npias 3.0% | 115 | 3,5 |
| Pob kws phoov | 115 | 76,8 |
| Lub txiv qaub | 103 | 7,5 |
| Pastries, khoom qab zib, ncuav pastries thiab ceev ceev | 103 | 69,6 |
| Coca-Cola thiab haus dej haus | 102 | 11,7 |
| Qab zib | 100 | 99,8 |
| Cov khob cij dawb | 100 | 46,7 |
| Loaf croutons | 100 | 63,5 |
| Pob Tsuas Liab | 97 | 9,2 |
| Cov nrhiav khaub noom | 95 | 83,2 |
| Fabkis kib, kib lossis ci | 95 | 26,6 |
| Hmoov txhuv nplej siab | 95 | 83,5 |
| Nyob kas poom apricots | 91 | 67,1 |
| Nyob kas poom txiv duaj | 91 | 68,6 |
| Cov nrhiav khaub noom | 91 | 83,2 |
| Cov nplej polished | 90 | 76 |
| Zib ntab | 90 | 80,3 |
| Mos Nplej Khaub Nplej Zom | 90 | 74,2 |
| Nto | 89 | 7,7 |
| Hamburger xyoob | 88 | 50,1 |
| Nplej hmoov, hwm | 88 | 73,2 |
| Bo carrots carrots | 85 | 5,2 |
| Cov khob cij dawb | 85 | ntawm 50 txog 54 |
| Pob tawb | 85 | 71,2 |
| Celery | 85 | 3,1 |
| Ntshav | 84 | 5,9 |
| Cov kua txob muaj nplawm | 80 | 67,1 |
| Muesli nrog txiv ntoo thiab raisins | 80 | 64,6 |
| Cov mis nyuj haus | 80 | 56,3 |
| Mov nplej dawb | 80 | 78,6 |
| Taum | 80 | 8,7 |
| Lollipop caramel | 80 | 97 |
| Hau pob kws | 77 | 22,5 |
| Zucchini | 75 | 5,4 |
| Patissons | 75 | 4,8 |
| Ua Tsuag Ntau | 75 | 4,9 |
| Noj mov nplej ncuav | 75 | 46,3 |
| Semolina | 75 | 73,3 |
| Cov ncuav mog qab zib qab zib | 75 | 75,2 |
| Tsoo caviar | 75 | 8,1 |
| Mov nplej | 75 | 80,2 |
| Rusks | 74 | 71,3 |
| Cov kua txiv qaub | 74 | 8,1 |
| Mooj thiab millet groats | 71 | 75,3 |
| Sib txuam | 70 | 14,3 |
| Cov suab thaj xim av (kab tsib) | 70 | 96,2 |
| Pob kws hmoov nplej thiab grits | 70 | 73,5 |
| Semolina | 70 | 73,3 |
| Mis qhob noom xim kasfes, marmalade, marshmallow | 70 | los ntawm 67.1 rau 82.6 |
| Chocolate thiab Tuav | 70 | 73 |
| Txiv hmab txiv ntoo nyob kas poom | 70 | los ntawm 68.2 txog 74.9 |
| Mis nyuj khov | 70 | 23,2 |
| Glazed curd cheese | 70 | 9,5 |
| Zeb Zeb | 70 | 70,1 |
| Txiv puv caum | 66 | 13,1 |
| Oat plaub ya ri | 66 | 67,5 |
| Khob cij dub | 65 | 49,8 |
| Melon | 65 | 8,2 |
| Raisins | 65 | 71,3 |
| Daim duab | 65 | 13,9 |
| Nyob kas poom pob kws | 65 | 22,7 |
| Nyob kas poom taum | 65 | 6,5 |
| Ntim cov kua txiv nrog qab zib | 65 | 15,2 |
| Qhuav apricots | 65 | 65,8 |
| Tsis tiav mov | 64 | 72,1 |
| Txiv quav cawv | 64 | 17,1 |
| Hau beets | 64 | 8,8 |
| Hau qos yaj ywm | 63 | 16,3 |
| Tshiab carrots | 63 | 7,2 |
| Nqaij npuas tenderloin | 61 | 5,7 |
| Tsawb | 60 | 22,6 |
| Kas fes lossis tshuaj yej nrog qab zib | 60 | 7,3 |
| Cov txiv hmab txiv ntoo qhuav compote | 60 | 14,5 |
| Mayonnaise | 60 | 2,6 |
| Kev cheese | 58 | 2,9 |
| Papaya | 58 | 13,1 |
| Yoghurt, qab zib, txiv ntoo | 57 | 8,5 |
| Qaub cream, 20% | 56 | 3,4 |
| Pauj kev chim | 50 | 33,5 |
| Txiv nkhaus taw | 50 | 14,4 |
Carbohydrates thiab qoj ib ce
Xav txog kev yoo mov uas yog ib feem ntawm txoj kev npaj pluas noj, qhov tseem ceeb tshaj uas yuav tsum paub yog tias kev noj cov khoom noj sai ntawm carbohydrates rau cov neeg uas tsis ua si kis las yog fraught nrog ib pawg ntawm cov rog ntau dhau.
Raws li kev ncaws pob, muaj ntau hom kev ua si rau lawv:
- Yog tias koj haus cov carbohydrates sai ua ntej pib ua haujlwm kev cob qhia, lawv yuav tsis ua rau muaj kev phom sij, vim tias txhua lub zog yuav siv rau cov txheej txheem lub cev muaj zog.
- Cov roj carbohydrates ua rau hypoxia, uas ua rau kom nrawm nrawm dua thiab siv zog.
- Cov carbohydrates nrawm xyaum tsis thauj cov hnyuv, uas tso cai rau lawv kom noj sai ua ntej pib kev ua haujlwm.
Thiab qhov tseem ceeb tshaj, cov carbohydrates ceev tau zoo heev ntawm kev kaw qhov rai carbohydrate. Tsis tas li ntawd, cov khoom noj roj sai sai ua rau cov kab mob "perforate", uas pab ua kom sai ntawm kev nqus ntawm cov amino acids tseem ceeb los ntawm cov protein, xws li taurine, thiab lwm yam nkag rau hauv cov ntshav, nrog rau creatine phosphate, uas txwv tsis pub tsuas yog nqus tau los ntawm peb lub cev (qhov chaw - American Journal of Clinical Nutritionology).
Muaj txiaj ntsig thiab kev phom sij
Cia peb xav txog yuav ua li cas carbohydrates cuam tshuam rau lub cev ntawm kev ncaws pob:
| Txiaj Ntsig | Ua mob thiab contraindications |
| Kev ua kom sai ntawm lub zog tom qab | Muaj peev xwm tshwm sim los ntawm kev quav tshuaj rau dopamine stimulation |
| Dopamine kev txhawb nqa | Contraindication rau cov neeg ua haujlwm tsis muaj cov thyroid tsis txaus. |
| Ua hauj lwm nce ntxiv | Contraindication rau cov neeg uas muaj ntshav qab zib |
| Rov qab los ntawm qhov kev xav dhau los | Kev rog rog |
| Lub peev xwm kaw nrog lub qhov rai carbohydrate nrog cov poob tsawg | Lub sij hawm luv luv hypoxia ntawm tag nrho cov ntaub so ntswg |
| Siv ntshav qab zib kom tawm dag zog | Kev ntxhov siab ntau nyob rau daim siab lub cev |
| Stimulating lub hlwb ua haujlwm nyob rau hauv lub sij hawm luv luv | Kev tsis muaj peev xwm tuav tau cov ntsuas tsis zoo |
| Lub peev xwm ntawm artificially tsim cov nyhuv ntawm microperiodization hauv cov phiaj xwm khoom noj raug | Kev tsim khoom tsim ntawm ib qho kev xav ntawm kev tshaib plab vim yog qhov ceev ntawm cov tshuaj tiv thaiv insulin, thiab kev ua kom zoo dua qub hauv lub cev |
Raws li koj tuaj yeem pom los ntawm lub rooj, muaj kev phom sij ntau los ntawm cov carbohydrates ceev zoo li los ntawm lwm cov zaub mov. Nyob rau tib lub sijhawm, cov txiaj ntsig ntawm kev noj zaub mov sai rau cov kis las yuav luag txhua qhov kev tawm tsam.
Qhov tshwm sim
Txawm hais tias kev tsis muaj kev cuam tshuam ntawm ntau tus neeg ncaws pob CrossFit mus rau qhov ua kom tau sai carbohydrates, cov tshuaj no tsis tas ua mob rau tus neeg ncaws pob lub cev.
Muab ua tej ntu me me thiab thaum sij hawm, carbs ceev ceev tuaj yeem cuam tshuam txog lub zog sib luag.
Piv txwv li, 50 grams qabzib ua ntej kev ua haujlwm ntawm nws tus kheej yuav maj mam ua kom tawg ntawm sab hauv glycogen, uas yuav ntxiv ib zaug ntxiv 1-2 qhov rov ua dua rau qhov nyuaj.
Tib lub sijhawm, lawv tsis pom zoo rau kev siv thaum ua raws cov zaub mov nruj. Nws yog txhua yam txog glycemic Performance index thiab kev kub siab tus nqi. Qhov tshwj xeeb vim tias cov roj nyeem sai sai ua rau muaj qhov tsis txaus siab ntawm cov tshuaj insulin, qhov kev xav ntawm tag nrho ploj mus nyob rau hauv 20-40 feeb, uas ua rau cov neeg ncaws pob rov qab tshaib plab ntxiv thiab nce nws qib zog.
Coj Mus Los: Yog tias koj nyiam noj khoom qab zib, tab sis xav kom ua tiav rau cov txiaj ntsig hauv CrossFit thiab lwm yam kev ua kis las, koj tsis tas yuav muab cov carbs tso kom nrawm. Nws yog txaus kom nkag siab hais tias lawv ua li cas rau lub cev thiab siv lawv lub zog, ua tiav qhov xav tsis txaus hauv kev nce qib ntawm cov khoom thauj.
