Carbs Inodzvinyirira here? Chii Chaunofanira Kuziva

Zvemukati

• Chii chinonzi carbs?
• Ko carbs inodhakwa here?
• Iyo kesi yeanodhakwa carbs
• Mhosva yekurwisa muropa ma carbs
• Ndeapi carbs anonyanya kupindwa muropa?
• Maitiro ekukunda carb zvishuwo
• Chinokosha

Nharo dzakatenderedza carbs uye yavo basa mune yakakwana hutano vakatonga hurukuro dzevanhu kudya kweanoda kusvika makumi mashanu emakore.

Kunyanya kudya mafashoni uye mazano akaramba achichinja nekukurumidza gore rimwe nerimwe.

Panguva imwecheteyo, vaongorori vanoramba vachiwana ruzivo rutsva nezvekuti muviri wako unogaya sei uye unopindura macarbs.

Naizvozvo, iwe unogona kunge uchiri kushamisika kuti ungaisa sei carbs mune kudya kunovaka muviri, kana chii chinoita kuti mamwe macarbs ave akaoma kutaura kwete pane dzimwe nguva.

Ichi chinyorwa chinoongorora yazvino ongororo yekuti carbs inodhakwa here, uye zvinorevei kune kwavo basa mukudya kwevanhu.

Chii chinonzi carbs?

Carbohydrate ndeimwe yemakuru macronutrients anodiwa nemuviri wako.

Muchokwadi, pane ese macronutrients, carbs zvine hungwaru sosi yakakosha yesimba remasero emuviri wako, nyama, uye nhengo. Kwete chete kuti carbs inogadzira simba, asi zvakare inobatsira kuichengeta (1).

Zvakadaro, kushanda sosi yakanaka yesimba hakusi kwavo chete basa. Carbs zvakare inoshanda seyakatangira ribonucleic acid (RNA) uye deoxyribonucleic acid (DNA), kutakura mamorekuru data, uye kubatsira maseru ekuratidzira masisitimu ().

Paunofunga nezve carbs, kazhinji mhando dzekutanga dzezvikafu zvinouya mundangariro dzakanatswa macarbbs semakeke, makuki, mafekeji, chingwa chena, pasta, uye mupunga.

Kuumbwa kwavo kwemakemikari kunosanganisira zvinhu zvitatu zvekutanga - kabhoni, hydrogen, uye oxygen.

Nekudaro, zvikafu zvakawanda zvine hutano zvakare macarbbs, senge michero, miriwo, nyemba, uye zviyo zvezviyo zvakakwana, pasita, uye mupunga.

Carbs ndeimwe yemacronutrients makuru anodikanwa nemuviri wako. Izvo zvinodiwa pamabasa mazhinji, kusanganisira kugadzira nekuchengetedza simba.

Ko carbs inodhakwa here?

Iwe unogona kunge wakacherekedza kuti zvinogona kuve zvakaoma kuramba chikafu chisina kudya pane dzimwe nguva, kunyanya carbs ayo ane yakawanda yakanatswa shuga, munyu, uye mafuta.

Vanhu vazhinji vakashamisika kana iyi iri nyaya yekuda, hunhu kana hunhu hwepfungwa, kana kunyange kemesitiri yeuropi.

Vamwe vanhu vakatotanga kubvunza kana carbs inogona kupindwa muropa nenzira imwechete iyo zvimwe zvinhu kana maitiro anogona kuva (,).

Imwe yedzidzo huru yakaratidza humbowo hwakasimba hwekuti hwepamusoro-carb chikafu chinosimudzira matunhu ehuropi ayo anoenderana nekuchiva uye mibairo ().

Chidzidzo ichi chakawana kuti varume vane kufutisa kana huremu hwakawandisa vakaratidzira huropi hwepamusoro uye nzara yakashumwa mushure mekudya kudya kwepamusoro-GI, zvichienzaniswa neyepasi-GI kudya ().

GI inomiririra glycemic index, chiyero chekuti carbs muchikafu inobata sei mashuga eropa. Chikafu chine yakakwira GI inowedzera huwandu hweshuga yeropa zvakanyanya kupfuura chikafu chine yakaderera GI.

Izvi zvinoratidza kuti chishuwo chevanhu che carbs yakanatswa chingave nezvakawanda zvekuita nemakemikari ehuropi kupfuura pakutanga zvavakatenda.

Kuwedzera kutsvagurudza kwakaramba kuchitsigira izvi zvakawanikwa.

Iyo kesi yeanodhakwa carbs

Vamwe vaongorori vaenda kusvika pakufunga kuti akacheneswa carbs muchimiro chefructose ane zvinodhaka zvinowoneka zvakafanana nedoro. Fructose ishuga yakapusa inowanikwa mumichero, miriwo, uye huchi.

Aya masayendisiti akawana kuti, senge doro, fructose inokurudzira insulin kuramba, huwandu hwemafuta husina kujairika muropa rako, uye kuzvimba kwechiropa. Uyezve, inomutsa huropi hwako hwehedonic nzira ().

Iyi nzira inokonzeresa chishuwo uye inokonzeresa kudyiwa kwechikafu kuburikidza nehurongwa hwemafaro uye mubairo pane kungoenderana nenzara yechokwadi kana simba chairo.

Kwete insulin kurwisa chete, kuzvimba, uye kuwanda kwemafuta kunowedzera njodzi yako yechirwere chisingaperi, asi kudzokororwa kwehedonic nzira kunogona kumisazve huwandu hwemafuta muviri wako waunoda kuchengetedza, zvichipa kuwedzera kuwanda kwemuviri (,,).

Yakakwira-GI carbs inosimudzira shanduko nekukurumidza kune insulin uye mashuga eropa anoonekwa kunge anokanganisa mwero wedopamine. Dopamine neurotransmitter muuropi yako iyo inotumira mameseji pakati pemasero uye inokanganisa nzira yaunonzwa kunakirwa, mubairo, uye kunyangwe kurudziro ().

Zvakare, kumwe kutsvagurudza mumakonzo kunoratidza kuti kupa nguva nenguva kuwana shuga uye chow chikafu musanganiswa kunogona kuburitsa hunhu hunonyatso kuratidza kuvimba kunowanzoonekwa nekushandisa zvinodhaka ().

Chidzidzo chechipiri chakashandisa modhi yakafanana, ichibvumira makonzo kuwana nguva nenguva kune 10% mhinduro yeshuga uye chow chikafu musanganiswa unoteverwa nenguva yekutsanya. Panguva uye mushure mekutsanya, makonzo airatidza kushushikana-senge maitiro uye kudzikisira dopamine ().

Izvo zvakakosha kuti ucherechedze kuti yakawanda yekuyedza kwekuyedza kwakaitwa kusvika parizvino pa carbs uye kupindwa muropa kwakaitika mumhuka. Naizvozvo, kuwedzera uye kwakaomarara zvidzidzo zvevanhu zvinodiwa (13,).

Mune kumwe kuongorora, vakadzi vane makore gumi nemasere kusvika makumi mashanu nemashanu vaiwanzoita zvekudya zvepamoyo vaigona kusarudza chinwiwa chakazara-carb pamusoro peprotein-yakapfuma mushure mekunyudzwa - kunyange kana vakapofumadzwa kubva kunwa chii () .

Iko kubatana pakati pecarb-rich chikafu pamwe nemafungiro ingori dzidziso imwe chete kune carbs dzimwe nguva inogona kupindwa muropa ().

Mhosva yekurwisa muropa ma carbs

Kune rimwe divi, vamwe vaongorori havana kugutsikana kuti carbs ndeyechokwadi muropa ().

Ivo vanopokana kuti hakuna kukwana kwevanhu zvidzidzo uye vanotenda kuti kwakawanda kutsvagurudza mumhuka kunoratidzira kupindwa muropa-senge maitiro kubva pashuga chete mune mamiriro ekuwana nguva neshuga kunyanya kwete kubva kune neurochemical mhedzisiro ye carbs mune zvese ().

Vamwe vaongorori vakaita chidzidzo muvadzidzi veyunivhesiti chiuru nemazana mana nemakumi mapfumbamwe nemashanu umo vakaongorora vadzidzi vachiona zviratidzo zvekudhakwa kwechikafu. Vakagumisa kuti macalorie akazara mune chikafu uye zvakasarudzika zvekudya zviitiko zvaive zvine hunyanzvi pakudya kwekoriori kupfuura shuga yega ().

Kupfuurirazve, vamwe vakapokana kuti mazhinji emidziyo anoshandiswa kuongorora akapindwa muropa-senge maitiro ekudya anovimba nekuzviongorora uye nhoroondo kubva kuvanhu vari kutora chikamu muchidzidzo, izvo zvinosiya nzvimbo yakawandisa yekusanzwisisa kwekuzviisa pasi ().

Humwe humbowo hunoratidza kuti yakakwira-carbs chikafu chinogona kukurudzira mhando dzakasiyana dzehuropi chiitiko pane yakaderera-carb chikafu. Kunyanya, carbs inoita kunge inokanganisa nzvimbo dzehuropi dzakabatana nemufaro uye mubairo.

Ndeapi carbs anonyanya kupindwa muropa?

Muna 2009, vaongorori veYale vakagadzira iyo Yale Chikafu Chinodhakwa Scale (YFAS) kuti vape chimbo chakayerwa chekuyera maitiro ekudyira (()).

Muna 2015, vaongorori vanobva kuYunivhesiti yeMichigan uye neNew York Obesity Research Center vakashandisa chiyero cheYFAS kuyera kupindwa muropa-senge kudya maitiro muvadzidzi. Vakagumisa yakakwira-GI, mafuta akawandisa, uye chikafu chakagadziriswa chaive chakanyanya kubatana nechikafu kupindwa muropa ().

Iyo chati iripazasi inoratidza zvimwe zvezvinonetsa zvakanyanya zvekudya zvekupindwa muropa uye yavo glycemic mutoro (GL) ().

GL chiyero chinotarisa ese ari maGI echikafu pamwe nehukuru hwacho. Kana ichienzaniswa neGI, GL inowanzo seyakanyanya chiyero chekuti chikafu chinokanganisa sei shuga dzeropa.

Kunze kwechizi, yega yega yepamusoro gumi zvakanyanya zvekudya zvinoenderana nechiyero cheYFAS ine huwandu hwakakura hwe carbs. Nepo chizi zhinji ichiri kupa mamwe ma carbs, haina kuita senge carb-inorema sezvimwe zvinhu zvirimo.

Uyezve, zvakawanda zveizvi zvekudya hazvina kungokwirira mu carbs chete asi zvakare yakanatswa shuga, munyu, uye mafuta. Uyezve, ivo vanowanzo kudyiwa mumhando dzakagadziriswa.

Naizvozvo, panogona kunge paine zvimwe zvakawanda zvekufumura nezvehukama pakati pemhando idzi dzechikafu, huropi hwemunhu, uye zvinodhaka-zvakaita sekudya maitiro.

Mhando dzinonyanya kupindwa muropa nema carbs dzinogadziriswa zvakanyanya, pamwe nemafuta akawanda, shuga, uye munyu. Ivo zvakare vanowanzo kuve neakakwira glycemic mutoro.

Maitiro ekukunda carb zvishuwo

Kunyangwe hazvo kutsvagurudza kuchiratidza kuti ma carbs anoratidza zvimwe zvinodhaka, pane hunyanzvi hwakawanda hwaungashandisa kukurisa zvishuwo zve carbs uye zvimwe zvekudya zvisina kudya.

Imwe yenhanho dzakasimba kwazvo dzaunotora kumisa carb zvishuwo kungozvirongera ivo pamberi penguva.

Kuva nehurongwa hwekuita mupfungwa dzenguva idzo kana zvishuwo zvarova zvinogona kukubatsira kuti unzwe kugadzirira uye kupihwa simba rekupfuudza chikafu chine carb-junk uye nekuita sarudzo ine hutano panzvimbo.

Kusvika pane izvo zvaunoda kuronga kuita, chengeta mupfungwa kuti hapana mhinduro chaiyo kana isiriyo. Maitiro akasiyana anogona kushanda zvirinani kana zvakanyanya kune vanhu vakasiyana.

Heano mashoma mazano iwe aunogona kuyedza:

• Zadza puroteni kutanga. Zvese mhuka uye miriwo manyuko epuroteni, kusanganisira nyama, mazai, tofu, uye bhinzi, zvinozivikanwa nekukubatsira kuti ugare wakazara kwenguva yakareba ().
• Idya chimedu chefibhi-yakafuma michero. Haisi chete iyo fiber muchero inokuzadza iwe, asi mashuga ayo echisikigo anogona zvakare kubatsira kugutsa zvishuwo zvechinhu chinotapira ().
• Ramba uine hydrated. Imwe ongororo inoratidza kuti kupera mvura mumuviri kunogona kukonzera kushuvira munyu. Sezvo zvikafu zvakawanda zvine munyu zvakare zvakakwirira muma carbs, kunwa mvura mukati mezuva rese kunogona kubvisa zvishuwo zvemarudzi ese ezvikafu ().
• Tora kufamba. Kukurudzira zviitiko zvako zvezviito nematanho, kudzidziswa simba, kana chero kumwe kurovedzwa kwesarudzo yako kunokonzeresa kuburitswa kwekunzwa-kwakanaka endorphins kubva muuropi hwako iyo inogona kukanganisa yako carb zvishuwo (,).
• Ziva kujairana nezvinokonzeresa. Nyatsoteerera kune izvo zvekudya zvakanyanya kukuomera iwe kuti uzvidzivirire uye uzvigadzirire kuve padhuze neizvo zvinotangisa chikafu pamberi penguva.
• Zvitore nyore pauri. Hapana munhu akakwana. Kana iwe ukapa kune iyo carb inoshuva, ingo funga zvaunogona kuita zvakasiyana nguva inotevera. Usazvirove pachako pamusoro pazvo. Kungofanana nechimwe chinhu chipi zvacho, kudzidza kudzidza kufamba kwecarb kunotora tsika.

Maitiro akasiyana siyana anogona kubatsira kurwisa carbs zvishuwo. Izvi zvinosanganisira kurovedza muviri, kugara uine hydrated, kujairira chikafu chinokonzera, uye kuzadza michero ine hutano, miriwo, uye mapuroteni.

Chinokosha

Carbs ndiwo muviri wako wekutanga simba.

Mamwe carbs, akadai semichero, miriwo, uye zviyo zvakakwana, ane hutano hwakanaka. Dzimwe carbs dzinogona kugadziriswa zvakanyanya uye dzakakwira munyu, shuga, uye mafuta.

Kutsvagurudza kwekutanga pamusoro pe carbs kunoratidza kuti ivo vanogona kuratidza muropa-senge zvivakwa. Ivo vanoita kunge vanokurudzira zvimwe zvikamu zvehuropi uye kunyange kukanganisa mhando uye huwandu hwemakemikari uropi hwako hunoburitswa.

Nekudaro, kumwe kutsvagisa kwakaomarara muvanhu kunodiwa kuti uburitse chaizvo kuti maitiro aya muuropi anokanganiswa sei nema carbs.

Mimwe yemakarobhu anonyanya kupindwa muropa anoratidzika kunge akagadzirwa zvakanyanya chikafu chisina kuchena sepizza, machipisi, makeke uye macandi.

Nekudaro, kune akasiyana matekinoroji iwe aunogona kuyedza kurwisa carb zvishuwo. Funga kuyedza mashoma kuti udzidze zvinoshanda zvakanyanya kwauri.