Akanaka maCarbs, Akashata Carbs - Maitiro Ekuita Sarudzo Yakakodzera

Zvemukati

• Chii Chinonzi Carbs?
• "Yakazara" vs "Yakanatswa" Carbs
• Kudya Kwakaderera-KweCarb Kwakakura Kune Vamwe Vanhu
• "Carbs" Hachisi Chikonzero chekufutisa
• Carbs Haisi "Yakakosha," Asi Zvizhinji zveCarb-zvine Zvikafu Zvinoshamisa Hutano
• Maitiro Ekuita Sarudzo Yakakodzera
• Yakadzika-Carb Yakakura Kune Vamwe, Asi Mamwe Anoshanda Zvakanakisa Nezvakawanda zveCarbs

Carbs ane nharo zvikuru mazuva ano.

Iwo madhairekitori ezvekudya anoratidza kuti tinowana inenge hafu yemakoriyori edu kubva kuma carbohydrate.

Kune rimwe divi, vamwe vanoti macarbs anokonzera kufutisa uye mhando 2 chirwere cheshuga, uye kuti vanhu vazhinji vanofanirwa kunge vachidzivisa.

Pane nharo dzakanaka pamativi ese, uye zvinoita sekunge makabhohaidhiretsi anodikanwa anoenderana zvakanyanya nemunhu.

Vamwe vanhu vanoita zvirinani neakaderera carb yekudya, nepo vamwe vanoita zvakangonaka kudya yakawanda carbs.

Ichi chinyorwa chinotora zvakadzama kutarira carbs, avo hutano mhedzisiro uye maitiro aungaita sarudzo dzakanaka.

Chii Chinonzi Carbs?

Carbs, kana makabhohaidhiretsi, mamorekuru ane kabhoni, hydrogen uye maatomu eoksijeni.

Muhutano, "carbs" inoreva imwe yematatu macronutrients. Mamwe maviri mapuroteni nemafuta.

Kudya makabhohaidhiretsi anogona kupatsanurwa muzvikamu zvikuru zvitatu:

• Zvinyuchi: Anonaka, mapfupi-cheni makabhohaidhiretsi anowanikwa mune zvekudya. Mienzaniso ndeye glucose, fructose, galactose uye sucrose.
• Nyeredzi: Maketani marefu emamorekuru eglucose, ayo anozopedzisira aputsika kuita glucose mugadziriro yekugaya.
• Fiber: Vanhu havagone kusefa faibha, kunyange hazvo mabhakitiriya ari mudumbu anogona kushandisa mamwe acho.

Chinangwa chikuru chemakabohydrate muchikafu ndechekupa simba. Mazhinji carbs anoputsika pasi kana kushandurwa kuita glucose, iyo inogona kushandiswa sesimba. Carbs inogona zvakare kushandurwa kuita mafuta (yakachengetwa simba) yekushandisa gare gare.

Fiber ndiyo yakasarudzika. Iyo haina kupa simba zvakananga, asi iyo inodyisa hushamwari hutachiona mugadziriro yekugaya. Aya mabhakitiriya anogona kushandisa iyo fiber kuburitsa mafuta acids ayo mamwe maseru edu anogona kushandisa sesimba.

Shuga doro rinosarudzika semakabohydrate. Ivo vanonaka kutapira, asi kazhinji havape akawanda macalorie.

Carbohydrate ndeimwe yematatu macronutrients. Mhando huru dzedhaidhi makabhohaidhiretsi ishuga, sitachi uye faibha.

"Yakazara" vs "Yakanatswa" Carbs

Haasi ese carbs akagadzirwa akaenzana.

Kune akawanda marudzi akasiyana ehydrohydrate ane chikafu, uye anosiyana zvakanyanya mune yavo hutano mhedzisiro.

Kunyangwe ma carbs achiwanzo kunzi "akareruka" vs "akaomarara," ini pachangu ndinowana "yakazara" vs "yakanatswa" kuti iite zvine musoro.

Yese carbs haina kugadziriswa uye ine iyo fiber inowanikwa zvakasikwa muchikafu, nepo yakanatswa carbs yakagadziriswa uye ikasikwa fiber yakasunungurwa.

Mienzaniso yecarbs yakazara inosanganisira miriwo, muchero wese, nyemba, mbatatisi uye tsanga dzese. Izvi zvekudya zvinowanzo kuve zvine hutano.

Kune rimwe divi, yakanatswa carbs inosanganisira zvinwiwa zvine shuga, zvinotapira, michero, chingwa chena, pasta chena, mupunga muchena nevamwe.

Ongororo dzakawanda dzinoratidza kuti yakanatswa kabohydrate kudyiwa inosangana nematambudziko ehutano sekufutisa uye mhando 2 chirwere cheshuga (,,).

Ivo vanowanzo kukonzeresa makuru macikisi mumashuga eropa, izvo zvinotungamira kune inotevera kuparara kunogona kukonzera nzara uye zvishuwo zveimwe yakakwira-carb chikafu (, 5).

Iyi ndiyo "shuga yeropa chinotenderera" iyo vanhu vazhinji vanoziva.

Chakanatswa chemakabohydrate chikafu chinowanzo shomeka mune zvakakosha zvakakosha. Mune mamwe mazwi, iwo "asina chinhu" macalorie.

Mashuga akawedzerwa iyi imwe nyaya zvachose, ndiwo akanyanya makabhohaidhiretsi uye akabatanidzwa kune ese marudzi ezvirwere zvisingaperi (,,,).

Nekudaro, hazvina musoro kuti udhimoni zvese zvine makabhohaidhiretsi ane zvekudya nekuda kwehutano hwevamwe vavo vakagadziriswa.

Zvese zvekudya zvekudya zvemakabhohaidhiretsi zvinoremerwa nezvinovaka muviri uye faibha, uye hazvikonzere iwo iwo ma spikes uye anonyudza mumashuga eropa.

Mazana ezvidzidzo pane yakakwira-fiber makabhohaidhiretsi, anosanganisira miriwo, michero, nyemba uye tsanga dzakazara zvinoratidza kuti kuzvidya kwakabatana nehutano hwakagadziriswa hwemagetsi uye nenjodzi yakaderera yezvirwere (10, 11,,,).

Haasi ese carbs akagadzirwa akaenzana. Yakanatswa carbs inosangana nekufutisa uye hutachiona hwehutachiona, asi zvisina kugadzirwa chikafu chemhydrohydrate zvine hutano.

Kudya Kwakaderera-KweCarb Kwakakura Kune Vamwe Vanhu

Hapana hurukuro nezve carbs yakakwana pasina kutaura nezve yakaderera-carb chikafu.

Aya marudzi ezvekudya anodzivirira makabhohaidhiretsi, nepo achibvumidza akawanda mapuroteni nemafuta.

Pamusoro peongororo makumi maviri nematatu ikozvino yaratidza kuti yakaderera-carb kudya kunonyanya kushanda kupfuura chiyero "chakaderera-mafuta" chikafu chakakurudzirwa kwemakumi mashoma apfuura.

Izvi zvidzidzo zvinoratidza kuti zvikafu zvakaderera-carb zvinokonzeresa kurasikirwa nekurema uye zvinotungamira mukuvandudzika kwakakura mune akasiyana mamaki ehutano, anosanganisira HDL (iyo "yakanaka") cholesterol, yeropa triglycerides, shuga yeropa, BP uye vamwe (, 16,,,).

Kune vanhu vakafutisa, kana vane metabolic syndrome uye / kana rudzi rwechipiri chirwere cheshuga, kudya kwakaderera-carb kunogona kubatsira kuponesa hupenyu.

Izvi hazvifanire kutorwa zvirinyore, nekuti izvozvi ndidzo matambudziko makuru ehutano munyika, ane mhosva yekufa kwemamiriyoni pagore.

Nekudaro, nekuda kwekuti kudya kwakaderera-carb kunobatsira pakurasikirwa nehuremu uye vanhu vane mamwe matambudziko emagetsi, iwo haasi iwo mhinduro kune wese munhu.

Pamusoro peongororo makumi maviri nematatu dzakaratidza kuti kudya kwakaderera-makabhohaidhireti kunoshanda kwazvo pakurasikirwa nehuremu uye kunotungamira mukuvandudzwa kwehutano hwemagetsi.

"Carbs" Hachisi Chikonzero chekufutisa

Kurambidza carbs kunogona kazhinji (zvirinani pamwe) kudzosera kufutisa.

Zvisinei, izvi hazvireve kuti ma carbs aive chii zvakakonzera kufutisa pakutanga.

Iyi ichokwadi ngano, uye pane hunyanzvi hweuchapupu hunopesana nazvo.

Kunyange chiri chokwadi kuti kuwedzerwa shuga uye yakanatswa carbs zvakabatana nekuwedzera kufutisa, zvakafanana hazvisi zvechokwadi nezve fiber-yakafuma, yakazara-chikafu sosi yemakabhohaidhiretsi.

Vanhu vanga vachidya carbs kwezviuru zvemakore, mune imwe nzira kana imwe. Denda rekufutisa rakatanga kutenderedza 1980, uye rudzi rwechipiri chirwere cheshuga chakatevera munguva pfupi yapfuura.

Kupomera matambudziko matsva ehutano pane chimwe chinhu chatange tichidya kwenguva yakareba chaizvo hazviite zvine musoro.

Ramba uchifunga kuti vanhu vazhinji vakaramba vakagwinya pavachidya chikafu chakakwira-carb, senge maOkinawans, Kitavans neAsia vanodya mupunga.

Chavainge vakafanana vese ndechekuti vaidya chikafu chaicho, chisina kugadzirwa.

Nekudaro, vanhu vanodya yakawanda ye yakanatswa makabhohaidhiretsi uye chikafu chakagadzirwa chinowanzo kuve chinorwara uye chisina hutano.

Vanhu vanga vachidya macarbs kubvira kare pasati pave nedenda rekufutisa, uye kune yakawanda mienzaniso yehuwandu hwevanhu vakasara vaine hutano hwakanaka vachidya kudya kwakakwirira mu carbs.

Carbs Haisi "Yakakosha," Asi Zvizhinji zveCarb-zvine Zvikafu Zvinoshamisa Hutano

Vazhinji-vakaderera-carbers vanoti ma carbs haasi akakosha zvinovaka muviri.

Izvi ichokwadi chechokwadi. Muviri unogona kushanda usina kana gramu imwe yemakabohydrate mune chikafu.

Iyo ngano yekuti uropi hunoda magiramu 130 ehydrohydrate pazuva.

Kana isu tisingadye carbs, chikamu chehuropi chinogona kushandisa ketoni yesimba. Izvi zvinogadzirwa nemafuta (20).

Pamusoro pezvo, muviri unogona kuburitsa iyo shoma glucose inoda huropi kuburikidza nenzira inonzi gluconeogenesis.

Zvisinei, nekuda kwekuti carbs haisi "yakakosha" - hazvireve kuti havagone kubatsira.

Zvikafu zvakawanda zvine carb zvine hutano uye zvine hutano, senge miriwo nemichero. Idzi zvekudya zvine ese marudzi ese emakomponi anobatsira uye zvinopa akasiyana siyana ehutano mabhenefiti.

Kunyangwe zvichikwanisika kurarama kunyangwe pane zero-carb chikafu, ingangove isiri sarudzo yakasarudzika nekuti urikushaya chikafu chezvirimwa icho sainzi yakaratidza kuti inobatsira.

Carbohydrate haisi iyo "yakakosha" zvinovaka muviri. Nekudaro, akawanda macarb-akapfuma ezvirimwa zvekudya akatakurwa nezvakanaka zvinovaka muviri, saka kuzvidzivirira ipfungwa yakaipa.

Maitiro Ekuita Sarudzo Yakakodzera

Semutemo wenguva dzose, makabhohaidhiretsi ari mune yavo yechisikigo, fomu-yakafuma fomu vane hutano, nepo izvo izvo zvakabviswa fiber yavo hazvisi.

Kana chiri chizere, chikafu chimwe chete chemushonga, saka chingangove chikafu chine hutano chevanhu vazhinji, zvisinei hazvo kuti zvine makabhohydrate chii.

Uine izvi mupfungwa, zvinokwanisika kuisa zvikamu zvakawanda zve carbs se "zvakanaka" kana "zvakaipa" - asi ramba uchifunga kuti izvi zvinongova zvirevo zvakajairika.

Zvinhu hazviwanzo kuve zvakasviba uye zvichena mune chikafu.

• Muriwo: Vose zvavo. Zviri nani kudya miriwo yakasiyana siyana mazuva ese.
• Zvibereko zvese: Maapuro, mabhanana, sitirobheri, nezvimwe.
• Mbesa: Lentili, bhinzi yeitsvo, pizi, nezvimwe.
• Nuts: Maamondi, walnuts, hazelnuts, macadamia nzungu, nzungu, nezvimwe.
• Mbeu: Mbeu dzeChia, mhodzi dzemanhanga.
• Mbeu dzese: Sarudza tsanga dzakanyatsokwana, semumaorivhi akachena, quinoa, mupunga wakasviba, nezvimwe.
• Tubers: Mbatatisi, mbatatisi, nezvimwe.

Vanhu vari kuyedza kudzora makabhohaidhiretsi vanofanirwa kungwarira nezviyo zvese, nyemba, matubhu uye muchero une shuga yakawanda.

• Zvinwiwa zveshuga: Coca cola, Pepsi, Vitaminwater, nezvimwewo zvinwiwa zvine shuga ndizvo zvimwe zvezvinhu zvisina hutano zvaungaisa mumuviri wako.
• Michero yemichero: Nehurombo, majusi emichero anogona kunge aine akafanana metabolic mhedzisiro seshuga-zvinotapira zvinwiwa.
• Chingwa chena: Idzi ndidzo dzakagadziridzwa makabhohaidhiretsi ayo ari mashoma mune akakosha zvinovaka muviri uye akaipa kune metabolic hutano. Izvi zvinoshanda kune akawanda anotengeswa chingwa.
• Zvingwa, makuki nemakeke: Izvi zvinowanzo kuve zvakakwirira mushuga uye yakanatswa gorosi.
• Aizi kirimu: Mhando zhinji dze ayizi kirimu dzakanyanya mushuga, kunyangwe paine zvisaririra.
• Candies uye machokoreti: Kana iwe uchizodya chokoreti, sarudza mhando yakasviba chokoreti.
• French fries uye mbatatisi machipisi: Yese mbatatisi ine hutano, asi french fries uye mbatatisi machipisi hazvisi.

Izvi zvekudya zvinogona kunge zvakanaka mukuenzanisira kune vamwe vanhu, asi vazhinji vanozoita zvakanyanya nekuzvidzivirira zvakanyanya sezvazvinogona.

Carbs mune yavo yakasikwa, fiber-yakapfuma fomu inowanzo kuve noutano. Zvigadzirwa zvakagadzirwa neshuga uye akacheneswa carbs zvakanyanya zvisina hutano.

Yakadzika-Carb Yakakura Kune Vamwe, Asi Mamwe Anoshanda Zvakanakisa Nezvakawanda zveCarbs

Iko hakuna kuenzana-saizi-inokodzera-yese mhinduro mune chikafu.

Iko "kwakaringana" kudya kwehydrohydrate kunoenderana nezvinhu zvakawanda, senge zera, murume kana murume, hutano hwemetaboli, chiitiko chemuviri, chikafu chetsika uye zvaunofarira.

Kana iwe uine huremu hwakawanda hwekurasikirwa, kana uine matambudziko ehutano senge metabolic syndrome uye / kana rudzi rwechipiri chirwere cheshuga, saka unogona kunge uine makabhohaidhiretsi anonzwisisa.

Mune ino kesi, kudzikisa kudya kwehydrohydrate kunogona kuve nezvakajeka, zvinoponesa hupenyu.

Kune rimwe divi, kana iwe uchingova munhu ane hutano kuyedza kugara uine hutano, saka panogona kunge pasina chikonzero chekuti iwe udzivise "carbs" - ingo namatira kune yakazara, imwechete yezvigadzirwa zvekudya zvakanyanya sezvinobvira.

Kana iwe wakasununguka wakatsiga uye / kana wakanyanya kushanda panyama, saka unogona kutoshanda zvirinani zvirinani nema carbs akawanda mukudya kwako.

Kurohwa kwakasiyana kwevanhu vakasiyana.