Cov zaub mov nrog carbohydrates, lipid thiab cov protein

Zoo Siab

• Piv txwv ntawm cov khoom noj carbohydrates
• Piv txwv ntawm cov khoom noj uas muaj lipid
• Piv txwv ntawm cov khoom noj muaj protein

Nws paub zoo tias cov khoom xyaw uas ua rau peb cov zaub mov muab, hauv lawv tus kheej txoj kev, ntau yam biochemical yam tsim nyog rau kev ua haujlwm kom raug ntawm peb lub cev, yog li cov khoom noj muaj txiaj ntsig zoo muaj ntau yam sib txawv ntawm cov pab pawg sib txawv: carbohydrates, lipid thiab cov protein.

• Cov carbohydrates lawv yog suab thajcarbohydrates), uas yog lub hauv paus tseem ceeb ntawm cov peev txheej siv hluav taws xob ntawm tib neeg lub cev, thiab tau siv feem ntau hauv cov fibers, cov hmoov txhuv nplej siab lossis cov suab thaj ncaj qha. Los ntawm kev hloov pauv sai dua thiab ncaj qha dua li lwm cov as -ham, carbohydrates nkag mus rau lub zog tam sim rau hauv lub cev, tab sis siv ntau dhau lawv ua rau lawv khaws cia hauv cov rog. Lawv tuaj yeem ua tau yooj yim (monosaccharides, nrawm dua thiab tsis hloov pauv lub sijhawm) lossis nyuaj (polysaccharides, ntawm cov metabolism qeeb).
• Cov lipid lossis cov rog yog cov sib txawv ntawm cov molecules, nyuaj dua thiab nyuaj rau decompose ntau dua carbohydrates, tsis yaj hauv dej thiab siv dav hauv tib neeg lub cev, tsis yog tsuas yog lub zog khaws cia cov txheej txheem (triglycerides), tab sis kuj yog cov txheej txheem thaiv (phospholipids) thiab cov tshuaj tswj hwm ( cov tshuaj steroid). Muaj peb hom lipids: saturated (ib leeg ib leeg), monounsaturated (ib cov pa roj carbon sib txuas), thiab polyunsaturated (ntau cov pa roj carbon ob leeg).
• Cov protein los yog protids yog biomolecules qhov tseem ceeb thiab muaj ntau yam uas muaj, tsim los ntawm cov kab sib txuas ntawm cov amino acids. Lawv tsim nyog rau feem ntau ntawm cov txheej txheem, kev tswj hwm lossis kev tiv thaiv ntawm lub cev, thiab lawv muab kev thauj khoom ntev cov as -ham tseem ceeb thiab lub zog ntev mus rau lub cev, txawm tias yog cov tshuaj ntawm kev nqus qis dua.

Piv txwv ntawm cov khoom noj carbohydrates

1. Cereals. Cov cereals feem ntau yog nplua nuj nyob hauv fiber ntau thiab starches, ob qho tseem ceeb ntawm cov carbohydrates. Cov hmoov nplej tag nrho muaj complex carbohydrates, cov nplej ua tiav muaj cov carbohydrates yooj yim.
2. Mov ci. Cov qhob cij yog ib lub hauv paus tseem ceeb ntawm cov carbohydrates hauv tib neeg kev noj haus, suav nrog nws ntau yam muaj peev xwm thiab ua ke. Qhov no suav nrog qhob cij bran, nplej, pob kws, thiab lwm yam.
3. Pasta. Ntawm qhov keeb kwm zoo sib xws rau qhob cij, nplej thiab pob kws semolina nplej zom, thiab txawm tias qe-raws li, yog lub hauv paus ntawm cov carbohydrates ntau.
4. Txiv hmab txiv ntoo. Muaj ntau nyob rau hauv fructose, ib qho ntawm cov suab thaj yooj yim yooj yim uas muaj, feem ntau ntawm cov txiv hmab txiv ntoo qab zib muab lub zog tam sim rau lub cev hauv nws cov ntawv yooj yim tshaj plaws: txiv tsawb, txiv duaj, kiwi, txiv pos nphuab thiab kua txiv.
5. Ceev. Muab lawv cov nplua nuj nyob hauv cov hmoov tshauv, feem ntau cov txiv ntoo xws li hazelnuts, figs, walnuts, thiab raisins yog qhov tseem ceeb ntawm cov carbohydrates yooj yim.
6. Cov khoom siv mis nyuj. Derivatives ntawm mis, xws li cheese thiab yogurt, lossis mis nyuj pasteurized nws tus kheej, muaj ntau ntawm galactose, qab zib yooj yim.
7. Zib ntab. Ua los ntawm ob lub suab thaj (disaccharides), muab cov txiaj ntsig siab ntawm carbohydrates nrog rau cov vitamins thiab cov as -ham.
8. Dej qab zib. Muab lawv cov ntsiab lus siab heev ntawm cov kua qab zib los yog cov qab zib ntau dua lossis tsawg dua raws li carbohydrates, cov dej qab zib muab rau hauv ob peb sips tus nqi ntawm cov suab thaj yooj yim uas peb xav tau nyob rau ib hnub.
9. Zaub. Cov nplej thiab taum feem ntau muaj cov hmoov txhuv nplej siab, yog li lawv muab cov carbohydrates yooj yim.
10. Qos yaj ywm thiab lwm yam tubers. Muaj cov fiber ntau thiab cov carbohydrates yooj yim.

• Saib: Piv txwv ntawm Carbohydrates

Piv txwv ntawm cov khoom noj uas muaj lipid

1. Butter. Zoo li cov txiv hmab txiv ntoo uas loj tuaj, qab zib lossis qab zib, cov txiaj ntsig ntawm cov mis no muaj qhov siab rog cov ntsiab lus tso cai rau nws tus yam ntxwv sib kis thiab tsw.
2. Nqaij liab. Ob leeg nqaij nyuj thiab nqaij npuas, uas yog, cov nqaij muaj roj ntau xws li cutlets, hnyuv ntxwm thiab nqaij npuas kib.
3. Nqaij ntses. Txawm hais tias muaj dej qab zib thiab muaj iodine ntau, lawv muaj cov roj lipid tseem ceeb uas cuam tshuam ncaj qha rau lub cev cov roj (cholesterol).
4. Zaub roj. Siv ua zaub xam lav los yog ua ib feem ntawm cov kua ntsw thiab ua noj, lawv muaj cov roj fatty acids feem ntau yog qhov tseem ceeb rau lub neej.
5. Ceev thiab noob. Zoo li walnuts, txiv laum huab xeeb, chia, noob hnav, almonds thiab txiv ntseej. Qhov tseeb, cov no feem ntau siv hauv kev tsim cov roj rau ua noj lossis ua kom raws caij nyoog.
6. Qe. Cov qe ntawm lub qe (ntu daj) muaj qhov tseem ceeb lipid pab.
7. Mis tag nrho. Thaum nws yog qhov tseem ceeb ntawm cov protein thiab carbohydrates, nws tseem yog qhov muaj roj ntau, vim tias cov zaub mov no yog ib txwm muaj los txhawb nqa kev txhim kho tib neeg.
8. Ntses. Lawv yog cov nplua nuj nyob hauv cov roj uas muaj txiaj ntsig zoo rau lub cev (Omega 3) thiab tseem tuaj yeem siv ua zaub mov ntxiv.
9. Soy los yog soy. Cov noob taum siv tau kom tau roj rau tofu, thiab ntau daim ntawv thov ua zaub mov hloov chaw.
10. Cov fritters. Qhov no yog vim nws qhov kev npaj, raus hauv cov roj polyunsaturated. Ob hom hmoov, nqaij thiab nqaij nruab deg.

• Saib: Piv txwv ntawm lipid

Piv txwv ntawm cov khoom noj muaj protein

1. Qe. Txawm hais tias lawv muaj cov rog, cov qe yog cov nplua nuj ntawm cov protein thiab carbohydrates.
2. Cov nqaij dawb thiab liab. Txij li cov protein tau siv los tsim cov nqaij nqaij, noj nqaij yog ib txoj hauv kev kom tau nws los ntawm lwm cov tsiaj.
3. Mis thiab yogurt. Lawv muaj qhov ntsuas siab heev ntawm cov protein, carbohydrates thiab cov rog. Ob qho tib si hauv lawv qhov kev hloov pauv skim yuav tswj hwm lawv cov protein ntau.
4. Salmon, hake, cod, sardines thiab tuna. Cov ntses ntses no tshwj xeeb yog noj zaub mov zoo, muab cov tsiaj muaj protein ntau.
5. Txiv laum huab xeeb thiab lwm yam txiv ntoo. Zoo li txiv tsawb, txiv ntseej thiab pistachios, txawm hais tias lawv kuj muaj cov lipid siab.
6. Zaub. Zoo li taum pauv, chickpeas thiab lentils, lawv yog qhov tseem ceeb ntawm cov protein, zoo tshaj rau kev noj zaub mov tsis noj nqaij.
7. Hnyuv ntxwm. Zoo li ntshav hnyuv lossis chorizo, lawv muaj cov protein ntawm cov tsiaj cov ntshav los ntawm qhov uas lawv tau ua.
8. Cov nqaij npuas tsis rog. Zoo li qee hom nqaij npua tshwj xeeb ntawm kev yug me nyuam lossis kev npaj, uas nyiam cov protein ntau tshaj lipid.
9. Matured cheese. Zoo li Manchego, Parmesan lossis Roquefort, txawm hais tias lawv kuj muaj cov ntsiab lus rog ntau.
10. Gelatin. Ua los ntawm cov pob txha mos, lawv muaj cov protein ntau hauv kev tshem tawm colloidal.

• Saib: Piv txwv cov protein