Ndeapi Mabasa Akakosha eCarhydrate?

Zvemukati

• Carbs Ipa Wako Muviri Nesimba
• Ivo Vanopawo Inochengeterwa Simba
• Carbohydrate Anobatsira Kuchengetedza Tsvina
• Ivo Vanosimudzira Kugaya Kwehutano Hutano
• Ivo Vanokanganisa Moyo Hutano uye Chirwere cheshuga
• Ko Carbohydrate Anodiwa here Aya Mabasa?
• Icho Chinokosha

Kutaura nezvehupenyu, makabhohaidhiretsi mamorekuru ane kabhoni, hydrogen uye maatomu eoksijeni mune mamwe masiyero.

Asi munyika yezvinovaka muviri, ndeimwe yenyaya dzenharo.

Vamwe vanotenda kudya mashoma makabhohaidhiretsi ndiyo nzira yehutano hwakanaka, nepo vamwe vachida chikafu chepamusoro-carb. Zvakadaro, vamwe vanoomerera kuti zvine mwero ndiyo nzira yekuenda.

Hazvina mhosva kuti iwe unowira kupi mukukakavadzana uku, zvakaoma kuramba kuti makabhohaidhiretsi anoita basa rakakosha mumuviri wemunhu. Ichi chinyorwa chinoratidzira avo akakosha mabasa.

Carbs Ipa Wako Muviri Nesimba

Rimwe remabasa ekutanga emakabohydrate kupa muviri wako simba.

Mazhinji emakabohydrate muzvikafu zvaunodya anozeyiwa uye kuputswa kuita glucose usati wapinda muropa.

Glucose muropa inotorwa ikaiswa mumasero emuviri wako uye inoshandiswa kugadzira mafuta molekemu anonzi adenosine triphosphate (ATP) kuburikidza nhevedzano yezvinhu zvakaoma zvinozivikanwa sekufema kwemaseru. Masero anogona kuzoshandisa ATP kumisikidza akasiyana siyana metabolic mabasa.

Mazhinji maseru mumuviri anogona kuburitsa ATP kubva kune akati wandei masosi, kusanganisira chikafu chekudya makabhohaidhiretsi nemafuta. Asi kana iwe uri kudya chikafu nemusanganiswa weizvi zvinovaka muviri, mazhinji maseru emuviri wako achasarudza kushandisa carbs seyakanyanya simba sosi ().

Pfupiso Imwe yepuraimari
mashandiro emakabohydrate kupa muviri wako simba. Masero ako
chinja makabhohaidhiretsi kuita mafuta molekemu ATP kubudikidza nenzira inonzi
kufema kwemaseru.

Ivo Vanopawo Inochengeterwa Simba

Kana muviri wako uine glucose yakaringana kuzadzikisa zvaunoda zvazvino, shuga yakawandisa inogona kuchengetwa kuti ishandiswe gare gare.

Iyi fomu yakachengetwa yeglucose inonzi glycogen uye inonyanya kuwanikwa muchiropa uye mhasuru.

Chiropa chine anenge magiramu zana eglycogen. Aya mamorekuru eglucose akachengetwa anogona kusunungurwa muropa kuti ape simba mumuviri wese uye kubatsira kuchengetedza zvakajairika shuga zveropa pakati pekudya.

Kusiyana nechiropa glycogen, iyo glycogen mumhasuru dzako inogona chete kushandiswa nemaseru maseru. Iyo yakakosha kuti ishandiswe mukati menguva refu yekukwirisa-kurovedza muviri. Tsvina yemasokisi glycogen inosiyana kubva pamunhu kuenda kumunhu, asi ingangoita mazana mashanu magiramu ().

Mumamiriro ezvinhu mune iyo yega glucose iyo muviri wako unoda uye zvitoro zvako zveglycogen zvazara, muviri wako unogona kushandura akawandisa makabhohaidhiretsi kuita triglyceride mamorekuru uye kuachengeta semafuta.

Pfupiso Muviri wako unogona
shandura akawedzera makabhohaidhiretsi kuita simba rakachengetwa muchimiro cheglycogen.
Mazana mazana magiramu anogona kuchengetwa muchiropa chako uye mhasuru.

Carbohydrate Anobatsira Kuchengetedza Tsvina

Glycogen kuchengetedza ingori imwe yenzira dzinoverengeka muviri wako unoita chokwadi kuti ine glucose yakaringana kune ese mashandiro ayo.

Kana glucose ichibva kumahydrohydrate ikashaikwa, mhasuru inogona zvakare kuputswa kuita amino acids uye ikashandurwa kuita glucose kana mamwe makomponi ekugadzira simba.

Zviripachena, iyi haisi mamiriro akakodzera, sezvo maseru etsandanyama akakosha pakufamba kwemuviri. Kurasikirwa kwakanyanya kwemhasuru kwakabatana nehutano husina kutsarukana uye njodzi huru yekufa ().

Nekudaro, iyi ndiyo imwe nzira iyo muviri unopa simba rakaringana rehuropi, iro rinoda imwe glucose yesimba kunyangwe panguva dzekuziya nenzara kwenguva refu.

Kudya imwe carbohydrate ndiyo imwe nzira yekudzivirira iyi kurasikirwa-kwenzara kurasikirwa kwemhasuru. Aya ma carbs anoderedza kuparara kwemhasuru uye nekupa glucose sesimba rehuropi ().

Dzimwe nzira dzemuviri dzinogona kuchengetedza tsandanyama pasina mahydrohydrate dzinozokurukurwa gare gare muchinyorwa chino.

Pfupiso Munguva dze
kuziya nenzara kana makabhohaidhiretsi asipo, muviri unogona kushandura amino
acids kubva mumhasuru kuita glucose kuti ipe uropi simba. Kupedza pa
zvimwe mamwe carbs anogona kudzivirira kuparara kwemhasuru mune ino mamiriro.

Ivo Vanosimudzira Kugaya Kwehutano Hutano

Kusiyana neshuga nesitashi, fiber fiber haina kuputswa ikava glucose.

Asi, iyi mhando yemakabohydrate inopfuura nemumuviri isina kugayaniswa. Inogona kuiswa muzvikamu zviviri zvakakura zvefibre: kusungunuka uye kusasanganiswa.

Soluble fiber inowanikwa mumoat, nyemba uye chikamu chemukati chemichero nemimwe miriwo. Ichipfuura nemumuviri, inokwevera mumvura uye inogadzira chinhu chakaita sejeri. Izvi zvinowedzera huwandu hwechituru chako uye kuchipfavisa kuti zvibatsire kuita ura kufamba nyore.

Mukuongorora kwezvidzidzo zvina zvakarongedzwa, fiber yakasungunuka yakawanikwa yekuvandudza chigaro kusagadzikana uye kuwedzera kuwanda kwekufamba kwematumbu kune avo vane kupatirwa. Uyezve, yakadzora kumanikidza uye kurwadziwa kwakabatana nekufamba kwematumbu ().

Kune rimwe divi, insoluble fiber inobatsira kudzikisira kuzvimbirwa nekuwedzera huwandu kuzvituru zvako uye kuita kuti zvinhu zvifambe zvishoma nekukurumidza kuburikidza nenzira yekugaya. Rudzi urwu rwefibha runowanikwa muzviyo zvakakwana uye makanda nembeu dzemichero nemiriwo.

Kuwana yakakwana insoluble fiber kunogona zvakare kudzivirira kubva kune ekugaya maturakiti zvirwere.

Imwe ongororo yekuongorora inosanganisira vanopfuura makumi mana evarume vakaona kuti kuwanda kwakanyanya kweasina kusungunuka fiber kwakabatana ne 37% panjodzi yakaderera yechirwere che diverticular, chirwere mune zvikwama zvinokura mumatumbo ().

Pfupiso Fiber mhando ye
kabohydrate inokurudzira hutano hwakanaka hwekugaya nekuderedza kuzvimbirwa uye
kuderedza njodzi yezvirwere zvekudya.

Ivo Vanokanganisa Moyo Hutano uye Chirwere cheshuga

Chokwadi, kudya zvakawandisa zveakanatswa carbs kunokuvadza moyo wako uye kunogona kuwedzera njodzi yako yeshuga.

Nekudaro, kudya kwakawanda fiber yekudya kunogona kubatsira moyo wako uye neshuga yemuropa ((,,).

Sezvo viscous soluble fiber inopfuura nepakati pemukati mudumbu, inosunga kune bile acids uye inodzivirira kuti vadzokezve. Kugadzira bile acids yakawanda, chiropa chinoshandisa cholesterol iyo ingadai iri muropa.

Dzidzo dzinodzorwa dzinoratidza kuti kutora 10.2 gramu yeyakagadziriswa fiber yekuwedzera inonzi psyllium zuva nezuva inogona kudzikisa "yakaipa" LDL cholesterol ne7% ().

Uyezve, ongororo yezvidzidzo makumi maviri nezviviri zvekutarisa zvakaverengerwa kuti njodzi yechirwere chemoyo yaive 9% yakaderera kune yega yega yekuwedzera magiramu manomwe ezvokudya fiber vanhu vanodyiwa pazuva ().

Pamusoro pezvo, fiber haisimudze shuga yeropa sezvinoita mamwe makabhohaidhiretsi. Muchokwadi, fiber inogadzikana inobatsira kunonoka kutora kwe carbs munzira yako yekugaya. Izvi zvinogona kutungamira kudzikisa mashuga eropa zvichitevera kudya ().

Kuongororwa kwezvidzidzo makumi matatu neshanu kwakaratidza kudzikiswa kwakanyanya mukutsanya shuga yeropa apo vatori vechikamu vakatora zvakasungunuka fiber zvinowedzera zuva nezuva. Izvo zvakare zvakadzikisira iwo mazinga eA1c, mamorekuru ayo anoratidza avhareji ehuga eropa mumwedzi mitatu yapfuura ().

Kunyangwe faibha yakadzora huwandu hweshuga yeropa muvanhu vane prediabetes, yaive nesimba zvakanyanya muvanhu vane chirwere cheshuga cheshuga ().

Pfupiso Yakawandisa yakanatswa
makabhohaidhiretsi anogona kuwedzera njodzi yechirwere chemwoyo uye chirwere cheshuga. Fiber ndeye
mhando yehydrohydrate inosanganisirwa nekuderedzwa "yakaipa" LDL cholesterol
mazinga, njodzi yakaderera yechirwere chemwoyo uye yakawedzera glycemic control.

Ko Carbohydrate Anodiwa here Aya Mabasa?

Sezvauri kuona, makabhohaidhiretsi anoita basa mune akakosha maitiro. Zvisinei, muviri wako une dzimwe nzira dzekuita dzakawanda zveizvi mabasa pasina carbs.

Inenge yese sero mumuviri wako inogona kuburitsa mafuta mamorekuru ATP kubva kumafuta. Muchokwadi, iyo hombe fomu yemuviri yesimba rakachengetwa haisi glycogen - ndiwo mamorekuru e triglyceride akachengetwa mumafuta emafuta.

Kazhinji yenguva, uropi hunoshandisa rinongoda chete glucose kuita mafuta. Nekudaro, panguva dzekushaya nzara kwenguva refu kana kudya kwakanyanya-carb, huropi hunoshandura hunyanzvi hwayo hunotangira kubva kuglucose kuenda kumitumbi ye ketone, inozivikanwawo se ketoni.

Ketoni mamorekuru akaumbwa kubva pakuparara kwemafuta acids. Muviri wako unozvigadzira kana carbs isipo kuti upe muviri wako simba raanoda kuti riite.

Ketosis inoitika kana muviri uchigadzira akawanda emaketoni kuti ushandise kune simba. Aya mamiriro haasi ekukuvadza uye akasiyana zvakanyanya kubva kune kusanzwisisika kwechirwere cheshuga chisingadzoreki chinonzi ketoacidosis.

Nekudaro, kunyangwe maketoni ari iwo ekutanga mafuta sosi yeuropi panguva yenzara, huropi hwuchiri kungoda chikamu chimwe muzvitatu chesimba rayo kuti chibve muglucose kuburikidza nekuparara kwemhasuru uye zvimwe zviwanikwa mukati memuviri ().

Nekushandisa ketoni pachinzvimbo cheglucose, huropi hwakanyanya hunoderedza huwandu hwetsandanyama inoda kuputswa pasi yozoshandurwa kuita glucose yesimba. Iyi shanduko inzira yakakosha yekurarama iyo inobvumidza vanhu kuti vararame vasina chikafu kwemavhiki akati wandei.

Pfupiso Mutumbi une
dzimwe nzira dzekupa simba uye kuchengetedza mhasuru panguva yenzara kana
kudya kwakaderera-carb.

Icho Chinokosha

Carbohydrate inoshanda akati wandei akakosha mashandiro mumuviri wako.

Ivo vanokupa iwe simba remabasa ezuva nezuva uye ndiyo yekutanga mafuta sosi yehuropi hwako hwepamusoro simba rinoda.

Fiber rudzi rwakakosha rwecarb iyo inobatsira kusimudzira hutano hwakanaka hwekugaya uye inogona kudzikisa njodzi yako yechirwere chemwoyo uye chirwere cheshuga.

Kazhinji, carbs inoita mabasa aya muvanhu vazhinji. Nekudaro, kana iwe uri kutevera yakaderera-carb chikafu kana chikafu chiri kushomeka, muviri wako unoshandisa dzimwe nzira dzekugadzira simba uye kupisa huropi hwako.