Carbohydrate

Carbohydrate ndechimwe chezvinhu zvikuru zvinovaka muviri mukudya kwedu. Ivo vanobatsira kupa simba kumuviri wedu. Kune matatu makuru emhando yemakabohydrate anowanikwa mune zvekudya: shuga, sitachi, uye faibha.

Vanhu vane chirwere cheshuga vanowanzoda kuverenga huwandu hwe makabhohaidhiretsi avanodya kuti vave nechokwadi chekuwana kwakaringana zuva rese.

Mumuviri wako unoda zvese zvitatu zvemakabohydrate kuti ushande nemazvo.

Mashuga uye masiteki mazhinji akaputswa nemuviri kuita glucose (shuga yeropa) kuti ishandiswe sesimba.

Fiber ndiyo chikamu chechikafu chisina kutyorwa nemuviri. Kune mhando mbiri dzefibre. Insoluble fiber inowedzera huwandu kuzvituru zvako kuti ugare wakajairika. Soluble fiber inobatsira kudzikisa cholesterol mwero uye inogona kubatsira kuvandudza ropa glucose kudzora. Ese ari maviri marudzi efaibre anogona kukubatsira iwe kuti unzwe kuzara uye kugara pane huremu hwakasimba

Mhando dzakasiyana dzezvikafu zvine imwe kana yakawanda mhando yemakabohydrate.

SUGARS

Mashuga anowanzoitika mune izvi zvine hupfumi chikafu:

• Zvibereko
• Mukaka nemukaka zvigadzirwa

Zvimwe zvekudya zvakawedzera shuga. Zvakawanda zvakapetwa uye zvakanatswa zvekudya zvine shuga yakawedzerwa. Izvi zvinosanganisira:

• Candy
• Cookies, makeke, uye mapeke
• Nguva dzose (isiri-chikafu) zvinwiwa zvine kabhoni, senge soda
• Heavy syrups, senge iwo akawedzerwa kune michero yemumagaba

Mbeu dzakanatswa neshuga yakawedzerwa dzinopa macalorie, asi hadzina mavitamini, zvicherwa, uye fiber. Nekuti inoshaya zvinovaka muviri, izvi zvekudya zvinopa "zvisina macalorie" uye zvinogona kutungamira mukurema. Edza kudzikisira kudya kwako kwezvikafu neshuga yakawedzerwa.

STARCHES

Idzi chikafu chine hupfumi hwakawanda mune starch. Mazhinji zvakare akakwirira mune fiber:

• Makineni uye akaomeswa bhinzi, akadai seitsvo bhinzi, nhema bhinzi, pinto bhinzi, nhema-maziso eyese, akatsemurwa pizi, uye garbanzo bhinzi
• Miriwo ine sitachi, senge mbatatisi, chibage, pizi dzakasvibira, uye maparsnips
• Mbeu dzese, dzakadai semupunga wakasviba, oats, bhari, uye quinoa

Mbeu dzakacheneswa, dzakadai sedzinowanikwa mumakeke, chingwa chena, makeke, uye mupunga muchena zvinewo starch. Zvisinei, vanoshaya mavitamini B uye zvimwe zvakakosha zvinovaka muviri kunze kwekunge zvanyorwa kuti "zvakapfumiswa." Chikafu chakagadzirwa nefurawa yakacheneswa kana kuti "chena" zvakare ine fiber shoma uye mapuroteni pane zvigadzirwa zvezviyo zvakakwana uye hazvibatsire kuti unzwe kugutsikana.

FIBER

High-fiber chikafu chinosanganisira:

• Mbeu dzese, senge gorosi rakazara uye mupunga wakasviba pamwe nechingwa chezviyo chakazara, zviyo, uye zvinotsemura
• Bhinzi uye nyemba, dzakadai bhinzi nhema, bhinzi yeitsvo, uye garbanzo nyemba
• Muriwo, senge broccoli, Brussels inomera, chibage, mbatatisi ine ganda
• Zvibereko, zvakadai semaspberries, mapepa, maapuro, uye maonde
• Nuts uye mbeu

Zvizhinji zvakagadziriswa uye zvakanatswa zvekudya, zvakafumiswa kana kwete, zvakaderera mune fiber.

Kudya zvakawandisa makabhohaidhiretsi ari muchikafu chakagadzirwa, chakatemerwa, kana cheshuga kunogona kuwedzera macalorie ako ese, izvo zvinogona kukonzera kurema. Izvo zvinogona zvakare kukutungamira iwe kuti usapedze zvakakwana mafuta uye mapuroteni.

Kunyanya kudzora makabhohaidhiretsi kunogona kukonzera ketosis. Apa ndipo apo muviri unoshandisa mafuta kusimba nekuti hakuna macarbohydrate akakwana kubva kuchikafu kuti muviri ushandise simba.

Zvakanakisisa kuwana yakawanda yemakabohaidhiretsi ako kubva kuzere zviyo, mukaka, michero, uye miriwo pachinzvimbo pane zviyo zvakanatswa. Mukuwedzera kune macalorie, chikafu chese chinopa mavitamini, zvicherwa, uye fiber.

Nekuita sarudzo dzakasarudzika dzechikafu, unogona kuwana huwandu hwakazara hwemakabohydrate ane hutano uye zvakawanda zvinovaka muviri.

• Sarudza chikafu chakasiyana siyana chinosanganisira zviyo, michero nemiriwo, bhinzi uye bhinzi, uye zvigadzirwa zvemukaka zvine mafuta mashoma kana asiri.
• Verenga zvinyorwa pamakwenzi, zvakapakirwa, uye nechikafu chikafu kuti usawedzera shuga, munyu, uye mafuta.
• Gadzira kanenge hafu yezviyo zvako zvezviyo pazuva kubva pazviyo zvakakwana.
• Sarudza michero yakazara uye 100% majusi emichero isina shuga yakawedzerwa. Gadzira inokwana hafu yezvibereko zvako zvezuva nezuva kubva kumichero yakazara.
• Deredza maswiti, zvinwiwa zvine shuga, uye doro. Deredza mashuga akawedzera kusvika pasi pegumi muzana emakori ako pazuva.

Hezvino izvo zvinoonekwa se "1 inoshumira" yezvikafu zvine makabhohaidhiretsi maererano neUSDA (www.choosemyplate.gov/):

• Mastarchy miriwo: 1 mukombe (230 gramu) mbatata yakashambadza kana mbatatisi, 1 nzeve diki yechibage.
• Zvibereko: 1 muchero wepakati nepakati (senge apuro kana orenji), ½ mukombe michero yakaomeswa (95 gramu) 1 mukombe 100% muto wemichero (240 milliliters), 1 kapu yemabriji (kana angangoita masrawberry mahombe masere).
• Chingwa nezviyo, zviyo, uye bhinzi: 1 slice yechingwa chezviyo chose; 1/2 mukombe (100 gramu) yemupunga wakasvibira wakabikwa, pasita, kana zviyo; 1/4 mukombe yakabikwa pizi, nyemba, kana bhinzi (50 gramu), 3 makapu akabuda popcorn (30 gramu).
• Dairy: 1 mukombe (240 milliliters) yemukaka wakasviba kana wakakora-mafuta kana maiza 8 (225 gramu) yogati yakajeka.

Ndiro yekudyira chikafu inokurudzira kuzadza hafu yeplate yako nezvibereko nemiriwo, uye chetatu cheplate yako ine zviyo, ingangoita hafu yazvo zviyo zvizere.

Heano muyenzaniso 2,000-koriori menyu ine hutano macarhydrate sarudzo:

KUDYA

• 1 mukombe (60 gramu) shredded gorosi rezviyo, rakapetwa ne 1 tbsp (10 g) mazambiringa akaomeswa uye kapu imwe (240 milliliters) mukaka usina mafuta
• 1 bhanana diki
• 1 mazai akaomeswa

LUNCH

Yakaputa turkey sangweji, inogadzirwa ne 2 ounces (55 gramu) yakazara-gorosi pita chingwa, 1/4 mukombe (12 gramu) romaine lettuce, 2 zvimedu matomatisi, 3 ounces (85 magiramu) akachekwa aiputa turkey zamu.

• 1 teaspoon (tsp) kana 5 milliliters (mL) mayonnaise-mhando saladhi yekupfeka
• 1 tsp (2 g) yero mustard
• 1 wepakati peari
• 1 mukombe (240 milliliters) muto wedomasi

Kudya kwemanheru

• 5 ounces (140 gramu) yakakoshwa kumusoro kwechiuno steak
• 3/4 mukombe (190 gramu) mbatatisi yakashambadza
• 2 tsp (10 g) margarine akapfava
• 1 mukombe (30 gramu) sipinashi saladhi
• 2 ounce (55 gramu) yakazara-gorosi yekudya kwemanheru roll
• 1 tsp (5 g) margarine akapfava
• 1 mukombe (240 milliliters) mukaka usina mafuta
• 1 mukombe (240 milliliters) maapuloauce asina kutapira

KUSVIRA

• 1 mukombe (225 gramu) yakaderera-mafuta yakajeka yogati nema strawberries pamusoro
  

Starches; Mashuga akareruka; Sukari; Complex makabhohaidhiretsi; Kudya - makabhohaidhiretsi; Nyore makabhohaidhiretsi

• Complex makabhohaidhiretsi
• Nyore makabhohaidhiretsi
• Zvokudya zvine starchy

Baynes JW. Carbohydrate uye lipids. Mune: Baynes JW, Dominiczak MH, eds. Chiremba Biochemistry. 5 ed. Philadelphia, PA: Elsevier; 2019: chits. 3.

Bhutia YD, Ganapathy V. Kugaya uye kutora macarbohydrate, mapuroteni, uye mafuta. Muna: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger & Fordtran's Gastrointestinal uye Chirwere Chiropa. 11th ed. Philadelphia, PA: Elsevier; 2021: chits. 102.

Maqbool A, Mapaki EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Kumiswa VA. Zvido zvinovaka muviri. Mune: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Chinyorwa chePediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020: chits. 55.

Dhipatimendi reUS rehutano neHuman Services uye US department rezvekurima. 2015-2020 Dietary Guidelines kune veAmerica. 8th ed. health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. Yakagadziridzwa Zvita 2015. Yakasvika muna Kubvumbi 7, 2020.