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1. Vai trò của carbohydrate trong cơ thể

Cùng với protein và chất béo, carbohydrate là một trong ba chất dinh dưỡng chính cơ thể cần. Carbohydrate bao gồm: đường, tinh bột và chất xơ có trong ngũ cốc, rau quả và các sản phẩm từ sữa.

Cơ thể bạn phân hủy carbohydrate thành glucose. Glucose là nguồn năng lượng chính cho các tế bào, mô và cơ quan trong cơ thể. Glucose có thể được sử dụng ngay lập tức hoặc được lưu trữ trong gan và cơ bắp để sử dụng sau.

Não là cơ quan tiêu thụ nhiều glucose nhất trong cơ thể. Các nghiên cứu cho thấy sự sụt giảm về lượng glucose có thể có tác động tiêu cực đến sự tập trung, học tập và nhận thức.

Glucose có ảnh hưởng đáng kể đến tâm trạng và hành vi. Nếu không có đủ glucose, hệ thống thần kinh trung ương sẽ bị ảnh hưởng, có thể gây chóng mặt hoặc suy nhược tinh thần và thể chất.

Bạn cần bao nhiêu chất bột đường trong một bữa ăn? - Ảnh 2.

Carbohydrate (nhóm chất bột đường) là nguồn cung cấp năng lượng chính cho cơ thể.

2. Một bữa ăn cần bao nhiêu chất bột đường?

Để có chế độ dinh dưỡng duy trì sức khoẻ tốt, một bữa ăn cân đối cần có đủ 4 nhóm thực phẩm, bao gồm: nhóm bột đường (chủ yếu từ các loại ngũ cốc); nhóm chất đạm (thịt, cá, trứng, sữa, các loại đậu, đỗ…); nhóm chất béo (mỡ động vật, dầu thực vật); nhóm vitamin và khoáng chất (các loại rau, củ, quả…).

Theo ThS. BS Lê Trịnh Thủy Tiên, thành viên Hội Dinh dưỡng lâm sàng Việt Nam, nhóm bột đường là nguồn cung cấp năng lượng chính cho cơ thể hoạt động. Với người trưởng thành, năng lượng từ nhóm chất bột đường nên chiếm 60-65% tổng năng lượng khẩu phần, phần còn lại do chất béo cung cấp (chiếm 20-25%) và chất đạm (chiếm 10-15%).

Trong bữa ăn của người Việt thì gạo là lương thực được sử dụng nhiều nhất. Ngoài gạo ra, cũng nên ăn thay đổi các loại ngũ cốc khác như khoai lang, khoai tây, ngô…

Hiện nay trên thị trường thường bán các loại gạo trông rất trắng và đẹp mắt nhưng sản phẩm này đã qua quá trình xay xát kỹ nên làm mất đi các chất dinh dưỡng cần thiết và có lợi cho sức khỏe như các vitamin nhóm B, nhất là vitamin B1, chất xơ…

Gạo lứt là một ví dụ của gạo không bị xay xát kỹ, có chứa hàm lượng dinh dưỡng cao hơn và đã được chứng minh có tác dụng hỗ trợ trong việc kiểm soát đường huyết, do đó hỗ trợ dự phòng và điều trị bệnh đái tháo đường.

3. Nên chọn loại carbohydrate nào?

Theo các chuyên gia dinh dưỡng, carbohydrate được phân làm hai dạng: đơn giản và phức tạp. Carbs đơn giản có trong các loại trái cây, các sản phẩm sữa, đường ăn, bánh, kẹo, nước ngọt, xirô… Carbs phức tạp có trong thực phẩm chứa tinh bột, bao gồm: các loại đậu, khoai, ngô, củ cải, bánh mì nguyên cám và ngũ cốc.

Nhìn chung, carbs đơn được tiêu hóa và hấp thụ nhanh hơn carbs phức tạp. Việc tiêu thụ nhiều carbs đơn giản có liên quan đến các vấn đề sức khỏe như bệnh tim mạch, đái tháo đường. Trong khi năng lượng bền vững, duy trì ổn định lượng đường trong máu lại đến từ nhóm carbs phức tạp.

Vì vậy, việc bổ sung vào chế độ ăn uống bằng các loại carbs phức tạp có trong rau củ quả, các loại đậu, ngũ cốc nguyên hạt sẽ tốt hơn nhiều cho sức khỏe, đặc biệt với những người có nguy cơ thừa cân, đường huyết cao.

– Cụ thể, khi ăn ngũ cốc, hãy chọn chủ yếu là ngũ cốc nguyên hạt, hạn chế ngũ cốc tinh chế.

Ngũ cốc nguyên hạt bao gồm những thực phẩm như: gạo lứt, yến mạch, bánh mì nguyên cám… Ngũ cốc nguyên hạt cung cấp nhiều chất dinh dưỡng mà cơ thể bạn cần như chất xơ, vitamin và khoáng chất, chất béo lành mạnh.

Còn ngũ cốc tinh chế (thường có trong bánh mì trắng, gạo trắng, bánh ngọt, ngũ cốc ăn sáng…) đã được loại bỏ một số phần của hạt như cám và mầm, có nghĩa là chúng bị tước đi phần lớn dinh dưỡng tốt cho sức khỏe.

– Ăn thực phẩm có nhiều chất xơ: Nguồn thực phẩm toàn phần như: rau, trái cây, các loại đậu, ngũ cốc nguyên hạt… chứa carbohydrate có nhiều chất dinh dưỡng và chất xơ. Chất xơ tuy không cung cấp năng lượng trực tiếp, nhưng nó nuôi các vi khuẩn tốt trong hệ tiêu hóa. Những vi khuẩn này có thể sử dụng chất xơ để tạo ra axit béo mà một số tế bào của chúng ta có thể sử dụng làm năng lượng. Đồng thời chất xơ không gây ra mức tăng đột biến và giảm lượng đường trong máu.

Bạn cần bao nhiêu chất bột đường trong một bữa ăn? - Ảnh 4.

Rau, trái cây, ngũ cốc nguyên hạt… là nguồn carbohydrate tốt cho sức khoẻ.

– Nên hạn chế tối đa các loại thực phẩm có nhiều đường bổ sung. Những thực phẩm này có thể có nhiều calo nhưng không có nhiều dinh dưỡng. Các loại đường hấp thu nhanh vào máu như: bánh ngọt, kẹo ngọt, nước ngọt… sẽ làm đường huyết tăng nhanh và sau đó sẽ giảm nhanh.

Ăn nhiều các loại đồ ăn sẵn như: mì ống, đồ ngọt, ngũ cốc ăn sáng, bánh mì kẹp thịt, khoai tây chiên… chứa nhiều carbohydrate, nhiều calo, muối, chất béo không lành mạnh, thiếu vitamin và khoáng chất cũng làm tăng đường trong máu, gây đầy bụng, khó tiêu và dễ tăng cân, béo phì.