Ko Carbohydrate Inogadzirwa Sei?

Zvemukati

• Mhando dzekabohydrate
• Kudya kwezuva nezuva
• Ko makabhohaidhiretsi anogayikwa sei?
• 1. Muromo
• 2. Dumbu
• 3. Ura hudiki, rwatata, nechiropa
• 4. Colon
• Mamiriro ekurapa ayo anokanganisa mashandiro anoita makabhohaidhiretsi
• Galactosemia
• Fructose malabsorption
• Mucopolysaccharidoses
• Pyruvate metabolism kusagadzikana
• Chinokosha
• Mamwe matipi
  

Chii chinonzi makabhohaidhiretsi?

Carbohydrate inopa muviri simba rekuita nezvezuva rako repfungwa uye nemuviri mabasa. Kugaya kana kugaya makabhohaidhiretsi kunopwanya chikafu kudzika mushuga, ayo anonziwo masaga. Aya mamorekuru anotanga kugaya mumuromo uye anoenderera kuburikidza nemuviri kuti ashandiswe chero chinhu kubva pane zvakajairika maseru mashandiro kusvika kukura kwesero uye kugadzirisa.

Iwe unogona kunge wakanzwa kuti mamwe makabhohaidhiretsi anoonekwa se "akanaka" nepo mamwe ari "akaipa." Asi chaizvo, hazvisi nyore.

Kune matatu makuru emhando dzemakabhohaidhiretsi. Mamwe makabhohaidhiretsi anowanzoitika. Unogona kuvawana mune yakazara michero nemiriwo, nepo mamwe achigadziriswa nekunatswa, uye pamwe achishaikwa kana kubviswa zvinovaka muviri. Hechino chibvumirano:

Mhando dzekabohydrate

Aya matatu marudzi e carbs ndeaya:

• starch kana yakaoma carbs
• mashuga kana nyore carbs
• faibha

Ose akareruka uye akaomarara makabhohaidhiretsi anodonha kuita glucose (aka shuga yeropa). Iyo yakapfava carb ndiyo imwe inoumbwa neimwe kana maviri mamorekuru eshuga, nepo carb yakaoma ine matatu kana anopfuura mamorekuru eshuga.

Fiber, kune rimwe divi, inowanikwa mune zvine hutano carbs, asi haina kugayiwa kana kuputswa. Izvo zvakaratidzirwa kuve zvakanaka kune hutano hwemoyo uye manejimendi manejimendi.

Zvazvinongoitika mashuga akareruka anowanikwa mumichero nemukaka. Kune zvakare akagadziriswa uye akagadziridzwa mashuga akareruka ayo makambani ezvekudya anogona kuwedzera kune zvekudya senge masoda, zviwitsi, uye madhiri.

Kwakanaka masosi eakaomesesa makabhohaidhiretsi anosanganisira:

• tsanga dzose
• nyemba
• bhinzi
• nyemba
• pizi
• mbatatisi

Fiber inowanikwa mune akawanda ane hutano macarbbs akadai se:

• michero
• miriwo
• tsanga dzose
• bhinzi
• nyemba

Kudya micheka ine fibrous, yakaoma uye yakapfava kubva kunzvimbo dzinongoitika dzega semichero inogona kukudzivirira kubva kuchirwere uye inogona kutokubatsira kuti urambe uine huremu. Aya ma carbs anosanganisira akawanda mavitamini uye zvicherwa.

Nekudaro, zvakagadziriswa uye zvakagadziridzwa makabhohaidhiretsi ane macalorie mazhinji asi anoshaya zvekudya. Ivo vanowanzoita kuti vanhu vawedzere uremu uye vanogona kutopa mukukudziridza kwemamiriro ane hukama nehukobvu, senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo.

Kudya kwezuva nezuva

Carbohydrate inofanirwa kuita 45 kusvika 65 muzana yezuva nezuva koriori yako yekudya zvinoenderana nemaAmerican dietary mirayiridzo.

Kune munhu anodya zvakaenzana zviuru zviviri macalorie pazuva, izvi zvinoreva kuti makabhohaidhiretsi anogona kuita mazana mapfumbamwe kusvika mazana matatu emazana emakorori iwawo. Izvi zvinofungidzirwa kutenderedza 225 kusvika 325 gramu zuva rega rega. Nekudaro, yako carb yaunodya inosiyana zvichienderana nezvaunoda iwe wega.

Ko makabhohaidhiretsi anogayikwa sei?

Chikafu chese chaunodya chinopfuura nepakuzeya kwako saka chinogona kuputswa uye kushandiswa nemuviri. Carbohydrate tora rwendo kutanga nekutora pamuromo uye unopera nekubvisa kubva kukoloni yako. Pane zvakawanda zvinoitika pakati penzvimbo yekupinda nekubuda.

1. Muromo

Unotanga kugaya makabhohaidhiretsi nguva iyo chikafu charova muromo wako. Mate akahwanda kubva mumatunduru ako ematevhe anonyorovesa chikafu sezvo chiri kutsengwa.

Mate anoburitsa enzyme inonzi amylase, iyo inotanga kuputsika kweshuga mune makabhohaidhiretsi auri kudya.

2. Dumbu

Kubva ipapo, iwe unomedza chikafu iko zvino chave kutsengwa kuita zvidimbu zvidiki. Iwo makabhohaidhiretsi anofamba nepakati peziso rako kuenda mudumbu rako. Panguva ino, chikafu chinonzi chyme.

Dumbu rako rinogadzira asidhi yekuuraya mabhakitiriya muchyme isati yaita nhanho inotevera murwendo rwekuzeya.

3. Ura hudiki, rwatata, nechiropa

Iyo chyme inozoenda ichibva mudumbu ichienda muchikamu chekutanga chemukati mudumbu, chinonzi duodenum. Izvi zvinokonzera kuti pancreas ibudise pancreatic amylase. Iyi enzyme inoputsa iyo chyme mu dextrin uye maltose.

Kubva ipapo, madziro emukati mudumbu anotanga kugadzira lactase, sucrase, uye maltase. Aya ma enzyme anoputsa mashuga kunyangwe achienda mune monosaccharides kana shuga imwe chete.

Mashuga aya ndiwo anozopedzisira apinza mumatumbu madiki. Kana dzango nyudzwa, dzino gadziridzwa zvakanyanya nechiropa uye dzinochengetwa se glycogen. Imwe glucose inofambiswa kuburikidza nemuviri neropa.

Iyo hormone insulin inosunungurwa kubva mupancreas uye inobvumira iyo glucose kuti ishandiswe sesimba.

4. Colon

Chero chipi zvacho chasara mushure meaya ma digestive maitiro anoenda kukoni. Izvo zvinobva zvaputsika nemukati mabhakitiriya. Fibha inowanikwa mune makabhohaidhiretsi mazhinji uye haigone kugayiwa nemuviri. Inosvika mukoloni ichibva yabviswa nezvituru zvako.

Mamiriro ekurapa ayo anokanganisa mashandiro anoita makabhohaidhiretsi

Kune mamwe mamiriro ekurapa anogona kukanganisa maitiro ekugaya makabhohaidhiretsi. Iyi inotevera rondedzero haina kukwana uye aya mamiriro anowanzo kuve mashoma uye magene, zvichireva kuti ivo vakagara nhaka pakuberekwa.

Galactosemia

Galactosemia chirwere chinokanganisa mashandiro anoita muviri shuga yakapusa galactose, shuga inova chikamu cheshuga yakakura inonzi lactose inowanikwa mumukaka, chizi, nezvimwe zvinogadzirwa nemukaka. Zvinotungamira mukuva neshuga yakawandisa muropa, zvichikonzera kushushikana sekukuvara kwechiropa, kuremara pakudzidza, kana nyaya dzekubereka.

Fructose malabsorption

Ichi chiitiko chave zvakare kunzi chikafu chefructose kusagadzikana. Inokanganisa mashandiro anoita muviri shuga fructose kubva pamichero nemiriwo, huchi, agave, uye chikafu chakagadziriswa. Zviratidzo zvinosanganisira:

• kusvotwa
• manyoka
• kuneta kusingaperi

Mucopolysaccharidoses

Hunter syndrome rudzi rwehutano hwakagara nhaka hwakarongedzwa pasi pe mucopolysaccharidoses (MPSs). Inowanzo tanga pakati pemakore maviri ne4 emakore uye inokonzeresa enzyme isipo isingatyori makabhohaidhiretsi. Kugona kwemuviri, kutaridzika, kukura kwepfungwa, uye nhengo yemuviri zvinogona kukanganiswa neichi chirwere.

Pyruvate metabolism kusagadzikana

Pyruvate dehydrogenase kushomeka rudzi rwechirwere chakagara nhaka chakarongedzwa pasi pe pyruvate metabolism kusagadzikana. Izvo zvinokonzeresa kuwedzera kweactic acid muropa.

Zviratidzo zvinogona kutanga kubva paucheche. Zvinosanganisira:

• kuneta
• kudyisa kudya
• kukurumidza kufema
• kuderera kwemhasuru toni
• kufamba kusingaite kwemaziso

Zviratidzo zvinogona kuonekera zvakanyanya mushure mekudya makabhohaidhireti-zvinorema.

Chinokosha

Muviri unoda makabhohaidhiretsi kuti ushande nemazvo. Kudya kwakapfuma muzvikafu zvine hutano zvakakwana kunofanirwa kukupa iwe huni yakakwana kune simba kuburikidza nezuva rako.

Ive neshuwa yekuisa huwandu hwakakura hwemakabohydrate akaomesesa, semichero nemiriwo - kazhinji pakati pe 900 ne1,300 macalorie zuva rega rega. Ehezve, huwandu uhwu hunosiyana zvichienderana nehurefu hwako, huremu, uye chiyero chezviitiko. Kune yako chaiyo carbohydrate zvaunoda, zvinokurudzirwa kuti utaure nenyanzvi yekudya.

Mamwe matipi

• Pamwe pamwe nemichero nemiriwo, zadza ndiro yako nezviyo zvakakwana panzvimbo pezviyo zvakanatswa. Idzi sarudzo dzakaomesesa makabhohaidhiretsi dzine fiber yakawanda uye yakakosha michero, seB mavitamini.
• Tarisa zvigadzirwa zvemukaka neshuga yakawedzerwa. Minyama ine mafuta mashoma, machizi, uye ma yogurti zvinopa muviri unodiwa calcium neprotein, pamwe nemamwe mavitamini nemaminerari pasina iyo caloric mutoro.
• Itai zvimwe bhinzi, pizi, uye nyemba muzuva rako. Haisi chete magirume aya anokupa iwe akaomesa makabhohaidhiretsi, asi iwo zvakare anozvirumbidza anoyevedza huwandu hweprotein, folate, potasium, simbi, uye magnesium isina mafuta mazhinji.
• Verenga zvinyorwa zvako. Gara uchitarisa kune mamwe mashuga, kunyanya muzvikafu zvakagadzirwa. Iwe unofanirwa kuvavarira kuwana mashoma pane gumi muzana emakori ako zuva rega rega kubva pashuga yakawedzerwa kana akareruka makabhohaidhiretsi.