Iyo No BS Nhungamiro kune Yakanaka, Hutano Carbs

Zvemukati

• Simbisa muviri wako nepfungwa nezvakanaka-zvako-iwe carbs
• Tinoda carbs ku:
  
• Zvakareruka vs. zvakaoma: Ndeipi dhiri?
• Shuga ma carbs akapusa, uye miviri yedu inozvigaya nekuzvigadzira nekukurumidza
• Chii chiri nyore makabhohaidhiretsi?
  
• Starches uye faibha zvakaomarara makabhohaidhiretsi
• Complex makabhohaidhiretsi
  
• Yakareruka maviri-nhanho carb zano
• 1. Sarudza chikafu chizere pane kugadziriswa
• 2. Sanganisa macronutrients
• Nei shuga yeropa ichikosha?
• Crash kosi: Iyo carb-simba kutenderera
  
• Uhwu huropi hwako pa carbs
• Sei tichida carbs zvakadaro?
• Chikafu chaicho chakaenzana nani carbs

Simbisa muviri wako nepfungwa nezvakanaka-zvako-iwe carbs

Iyo indasitiri yezvikafu yanga ichikuitira zvisirizvo nekushuvira-pamusoro pe carbs. Kunyangwe zvaunogona kunge wakanzwa, makabhohaidhiretsi haazi kwete-kwete.

Saka, rega kunzwa uine mhosva nekukanganisa macronutrient anodiwa zvakanyanya uye tarisa pane akangwara carb mashandisiro maitiro ekukonzera zvakakwana yako yakanaka bod uye huropi.

Tinoda carbs ku:

• tipe simba
• kuendesa mavitamini uye zvicherwa
• ipa fiber kuzara uye kujairika
• kunatsiridza hutumbo hutano
• kubatsira kugona kwekuziva

"Carbohydrate ine hutano inogadzirwa zvishoma, senge tsanga dzese, michero, miriwo, uye bhinzi, zvakawanikwa zvichipa moyo, ura, uye hutano hwehuropi," anodaro Katey Davidson, chiremba wezvekudya akanyoreswa uye muvambi weTaste of Nutrition .

"Nekuisa makabhohaidhiretsi ane hutano mukudya kwedu anotipa mavitamini akakosha, zvicherwa, antioxidants, uye faibha, hatifanirwe kutya."

Zvakareruka vs. zvakaoma: Ndeipi dhiri?

Carbohydrate ndeimwe yematatu macronutrients, zvichireva kuti iwo chikamu chakakosha chekudya kwedu, kungofanana nemapuroteni uye ayo anonaka mafuta ane hutano.

Isu tinovimba ne carbs seyedu, kungave kutamba mukirabhu ine pals kana kugara padhesiki tichifungisisa pamusoro pepadheseti.

Ikozvino madhaidhi edzidziso anokurudzira iwo ezuva nezuva macalorie emazera ese ezera anouya kubva ku carbs. (Imwe gramu yemakabohydrate inopa macalorie mana, nenzira.)

Asi isu tine dzakasiyana mhando dze carbs kusarudza kubva.

Tinogona kufungidzira kuti cauliflower ine hutano kupfuura yekononti. Asi sei?

Zvakanaka, chimwe chinhu chakazara, chikafu chaicho, uye chimwe chikafu chinotapira, chakagadzirwa. Chimwe chikonzero chine chekuita nekuti mamwe ma carbs angaita sei kuti shuga dzeropa riwedzere wonky.

Shuga ma carbs akapusa, uye miviri yedu inozvigaya nekuzvigadzira nekukurumidza

"Kudya zvakawandisa, [mashuga] anokonzeresa kumusoro-uye-pasi, zvichitungamira mukusagadzikana kweshuga yeropa," anodaro Davidson. Kana iwe ukadya iyo yemasikati cronut, iwe unowana inokurumidza perk-up, ingangodaro ichiteverwa neyakagomara iyo inogona kukutuma iwe uchidzedzereka kudzokera kubheka.

Chii chiri nyore makabhohaidhiretsi?

• tafura shuga
• shuga tsvuku
• shuga
• sucrose
• yakakwira fructose chibage sirasi
• uchi
• agave
• mukaka (lactose)
• michero (fructose)

Neruzivo irworwo, unogona kuyedzwa kuti unyore ma carb akareruka seakaipa kana anorambidzwa, asi handizvo zvinogara zvakadaro.

Davidson anoti, "Kunyange isu tichida kudzora mashuga akareruka akawedzerwa pane zvekudya zvakaita sesoda, majusi, uye chikafu chakagadzirwa," mashuga ari nyore anogona kutibatsira kuwana simba rinokurumidza. "

Ungangoda kusvika kune shuga yakapusa kuti ikupe kukurumidza kukurumidza usati wadzidzira zvakanyanya kana panguva yerefu kana yanga iri nguva kubva pakudya kwako kwekupedzisira. Funga nezvemumhanyi uyo anorovera gel yekudya kana kudzikisa chinwiwa chemitambo panhangemutange.

Uyezve, mamwe mashuga anowanzoitika ari muzvikafu zvakakunakira.

Mukaka wakaratidza kubatsira kwehutano nemichero, chero bedzi uchidya muchero wese, zvinopa zvese zviri nyore uye zvakaoma macarhydrate. Kunwa muto wakajeka wemichero, isina fiber, ndeimwe nyaya isina hutano.

Namatira kune apuro rose kana bhanana kuti uve nechokwadi chekuti uri kuwana fiber, yakakosha yakaoma carb - uye imwe yaunofanirwa kuziva.

Starches uye faibha zvakaomarara makabhohaidhiretsi

Fiber inotibatsira kubvisa marara.

• Insoluble faibha inosimudza chigaro chedu uye inounganidza marara munzira. Isu tinowana yedu isina kusungunuka faibha kubva kuzere zviyo nemiriwo.
• Soluble faibha inokwezva mvura uye "inogadzira gel-mhando chinhu mumatumbu edu," Davidson anodaro. Chinhu ichi chinofamba nenzira yedu yekugaya uye chinosunga necholesterol nemafuta kuti abviswe.

"Nekuda kwechimiro chavo, zvinotora nguva yakareba kuti miviri yedu igaye uye zvine zviyero zvishoma pashuga yeropa," anodaro Davidson.

Complex makabhohaidhiretsi

• chibereko chose
• miriwo
• nzungu
• nyemba
• tsanga dzose
• zvigadzirwa zvegorosi rose

Zvakanakira Fibre zvinopfuura zvinokurudzira nzendo kuenda kune loo. Kune imwe, fiber inoita kuti unzwe uzere.

Nekudaro, kana iwe ukasarudza iyo koliflower pane iyo shuga-ine cronut ine shuga, iwe unozonzwa kugutsikana kwenguva refu.

Yakareruka maviri-nhanho carb zano

Tevera aya maviri mazano ekutanga ekuderedza chikafu chesarudzo dzakanaka dze carb:

1. Sarudza chikafu chizere pane kugadziriswa

Dhonza muchero wemichero uye sarudza chidimbu chemuchero. "Chibereko chese chine fiber, iyo inobatsira kudzora kugaya uye nekudaro inoderedza kuchinja kweshuga yeropa," anodaro Davidson.

Sarudza gorosi rakazara kana zviyo zvakakwana, futi. "Yakanatswa makabhohaidhiretsi anogadzirwa nenzira inobvisa imwe kana yese yeiyo fisi yepakutanga yezviyo," anowedzera.

2. Sanganisa macronutrients

Idya carbs nemamwe mapuroteni uye mafuta pese pazvinogoneka. Semuenzaniso, Davidson anokurudzira kubatanidza yogati yechiGreek nemichero kuti uwane mapuroteni, mafuta, uye zvese zviri nyore uye zvakaoma carbs.

"Protein iri mu yogati inobatsira kunonoka kugaya uye inokupa maamino acids akakosha anodikanwa mukukura kwemhasuru," anotsanangura. “Chibereko chinokupa simba rinokurumidza riri kutsvakwa nemuviri wako uchipawo antioxidants uye faibha. Pakupedzisira, mafuta anodiwa pakuravira pamwe nekuumbwa kwesero uye kukura. ”

Kubatanidza macronutrients kune iyo yakawedzera bhenefiti yekuchengeta carb zvikamu mukutarisa.

Nei shuga yeropa ichikosha?

Masero edu anoda kugadzikiswa kupihwa glucose (shuga) kuti vaite basa ravo uye kuti tirambe tichishanda.

Mahormone maviri, insulin uye glucagon, maneja yedu yeropa glucose. Tinogona kubatsira kutsigira yedu endocrine system nekupa simba nema carbs ayo asinganetsi ropa redu re glucose.

Crash kosi: Iyo carb-simba kutenderera

1. Paunodya carb inogaya, muviri wako unoishandura ikaita glucose woirasa muropa rako.
2. Kuwedzera kweropa reropa kunoratidza kuti pancreas yako ibudise insulin.
3. Insulin inotaurira maseru ako kuti avhure magedhi uye rega glucose ipinde. Maseru ako anozoishandisa kana achida simba nekukasira, sekunge watanga kirasi yemukati yekuchovha bhasikoro. Asi kana iwe uchingova chillin ', ako maseru uye echiropa maseru anochengeta glucose se glycogen yekuzoshandiswa gare gare.
4. Pakupedzisira, yako yeropa glucose level inotanga kudzoka pasi.
5. Chikamu chekudzikisa chinotumira meseji yakasiyanasiyana kumapancreas, ino nguva yekuita glucagon.
6. Glucagon inozoudza tsandanyama dzako nechiropa kuti zviburitse chero glycogen yavave vachichengetera muropa rako kuti ishandiswe simba.

Kudya kwakanatswa kana akawandisa akareruka carbs kunogona kushandura maitiro aya kuita rollercoaster kukwira iwe yausingaratidzika kunge kuburuka.

Kurumidza-kugaya carbs inosvitsa shuga yako yeropa uye wozoirovera, ichikusiya uchinzwa kuneta uye kuchishuva mamwe macarbs ekugadziriswa kwesimba.

Kureba kwenguva-kuwanda kweakacheneswa carbs kunogona zvakare kuendesa ku:

• insulin kudzivisa
• prediabetes
• mhando 2 chirwere cheshuga

Uhwu huropi hwako pa carbs

Isu tinowanzo funga nezvekudya kwecarb sechinodiwa pakuita kwemuviri. Husiku hwakatangira zuva hombe, triathlete anoda ndiro yepasta yekupomba mhasuru dzake ne glycogen.

Asi huropi hwedu hunoda iwo anonaka macarbbs zvakaringana sezvinoita edu mana. Chimwe chidzidzo chakaratidza kuti kudya kwakaderera-carb kunogona kukanganisa ndangariro.

Nekunyima pfungwa dzako ma carbs, "unogona kusangana nerudzi rwehuropi hwehuropi uye uchinetseka kuterera," anodaro Davidson.

Zvisinei, vamwe vanhu vane zvimwe zvinetso zvepfungwa, zvakadai sekufa kana chirwere cheAlzheimer, vane zviratidzo zvishoma pane zvakaderera-carb kana ketogenic kudya. Taura nachiremba wako kuti uone kana nzira yakaderera-carb ingakubatsira kana kukukuvadza.

Sei tichida carbs zvakadaro?

Carbohydrate inowana mukurumbira wakashata mudhayeti uye indasitiri yezvikafu nekuti zviri nyore kubata nekudya zvakanyanya, kunyanya rudzi rusina hutano.

"MaNorth America anowanzove nechikafu [chakanyanyisa mu] makabhohaidhiretsi akacheneswa, sezvo chikafu chakagadzirwa zvakawanda chine shuga yakawedzerwa uye inogadzirwa nehupfu chena," anodaro Davidson.

Kunyangwe isu tichiziva yakanatswa carbs inogona kukanganisa miviri yedu, tinogona kuvasvikira zvakadaro nekuda kwekushuva kwakasimba uye kugadzikana, nekuda kwekuwanda kweshuga.

"Sezvo miviri yedu ichida chikafu chinotapira," Davidson anoti, "izvi zvinotumira zviratidzo zvekunakidzwa kunzvimbo yemubairo yehuropi hwedu uye zvinonyanya kuudza uropi, 'Izvi zvakanaka.'"

Iine carbs yakanatswa, iri nyore, iyo yekunakidzwa mhedzisiro iri pedyo nekukurumidza. Uye iyo isingadzivisike kupunzika kweshuga kunouya nekukurumidza zvakare. Ndosaka tichiwanzoda zvimwe.

Kana isu takasuruvara kana kushushikana, tinogona kuzvirapa nekuramba tichitutira pa carbs, inoratidza imwe yekare kudzidza.

Chikafu chaicho chakaenzana nani carbs

Kusarudza chikafu chizere kupesana nezvinhu zvakagadziriswa uye kudya macarbbs akasanganiswa neprotein nemafuta zvinobatsira kudzikamisa kudya zvakanyanya nekuita kuti unzwe kuzara kwenguva yakareba uye kuchengetedza shuga yako yeropa pane kunyange keel.

Carbs haisi iyo muvengi. Unovada kuti vawane simba. Rangarira kuti michero uye mavegi ndeye carbs, uye isu tinoziva izvo zvinotipa zvakakosha micronutrients.

Ndicho chikafu chenhema chatinoda kuflatcha. Unoda pizza? Usati bye kune pie. Ingo sarudza kolifurawa yakakura, nyowani nyowani mozzarella, uye ako aunofarira matopu. Une izvi.

Jennifer Chesak ndeye Nashville-based freelance bhuku mupepeti uye murayiridzi wekunyora. Iye zvakare ari wekushanya kwekushanya, kugwinya, uye munyori wezvehutano kune akati wandei mabhuku emunyika. Akawana iye Master of Science muutapi venhau kubva kuNorthwestern's Medill uye arikushandira bhuku rake rekutanga rekunyepedzera, rakagadzwa mudunhu rake reNorth Dakota.