Kumbira Kudya Chiremba: Shuga uye B Vhitamini

Zvemukati

• Ongororo ye

Mubvunzo: Shuga inopedza muviri wangu mavitamini eB here?

A: Aihwa; hapana chaihwo humbowo hunoratidza kuti shuga inobira muviri wako mavitamini eB.Pfungwa iyi inofungidzira zvakanyanya nekuti hukama pakati peshuga neB mavitamini hwakanyanya kuomarara pane izvozvo: Shuga haishandise huwandu hwevitamini B mumuviri wako, asi chikafu chakazara mumacarhydrate akacheneswa chinogona kuwedzera kudiwa kwemuviri wako kwevamwe maB. [Tita izvi chokwadi!]

Iyo metabolism yeakawanda carbs (sezvinowanikwa mushuga) inoda kuti muviri wako uwane huwandu hwakawanda hwemamwe mavhitamini eB. Asi nekuti muviri wako hautore mavhitamini eB nyore nyore, unoda kugara uchiwanda kubva pakudya kwako. Yakakwira-shuga uye yakanatswa macarhydrate dhayeti zvakare inogona kukanganisa kukanganisa kwehutachiona hwemuviri, izvo zvinobva zvawedzera zvinodiwa kune mamwe mavhitamini, seB6.

Vanhu vane chirwere cheshuga, chinova chirwere chekusagadzikana kwehydrohydrate metabolism, kazhinji vane huwandu hwakaderera hwevhitamini B6, iyo inoshandiswa kugadzirisa carbs. Chokwadi ichi chinowanzo shandiswa kutsigira fungidziro yekuti kudya kwakanyanya-shuga (sekuwanda kunoita chirwere cheshuga) kupedza mavhitaminzi B; asi ko kana izvi zvikafu zvaingove zvakaderera muB mavitamini kutanga?

Iyo crux pano ndeyekuti chikafu chepamusoro-shuga uye chikafu chine makabohydrate akacheneswa haana mavitamini mazhinji eB kutanga, kana nzira yekunatsa inobvisa mavhitamini aya akakosha panguva yekugadzirwa kwechikafu. Izvi zvinokupa chikafu chinoshaya mavhitamini eB asi muviri unoda akawanda acho nekuda kweiyo yakakwira-carb yezvauri kudya uye, kana iri chirwere cheshuga, yakawedzera kuzvimba kusagadzikana.

Kana iwe ukadya kudya kweMediterranean kuzere nezviyo (zvinogona kureva 55 kusvika 60 muzana yemakoriyori ako anobva kumakabhohaidhiretsi), muviri wako unogona kuva nezvido zvakakura zvemavitamini B anobatanidzwa mu carb metabolism, asi mutsauko ndewokuti iyo isina kucheneswa vhitamini- Hunhu hwakapfuma hwekudya kwako kweMediterranean kunozadza muviri wako nechero mavhitamini B aungade. [Tita matipi aya!]

Saka ndapota usawirwe neane hutano hype ingaite kuti iwe utende kuti shuga inowanikwa mune isingawanzo kudyiwa yechidimbu chepecan pie neaizikirimu inomanikidza muviri wako kuburitsa pyridoxine phosphate (B6) kana thiamin ( B1). Hazvina kudaro. Pamwero wesimba metabolism, makabhohaidhiretsi ndiwo makabhohaidhiretsi. Kana thiamin ichishandiswa kufambisa simba kubviswa kwesimba remaglucose muchiropa chako, hazvizive kana iyo molecule yeglucose yakabva pasoda kana mupunga wakasviba.

Ongororo ye