Chii Chinobata neNet Carbs, uye Unodziverenga Sei?

Zvemukati

• Chii chinonzi Net Carbs, zvakadaro?
• Maitiro ekuverenga Net Carbs
• Net carbs (g) = yakazara carbs - fiber - shuga doro *
• Nei Iwe Unogona Kuda Kutarisira Nezve Net Carbs
• Kuderera kwekubhadhara Kutarisa kuNet Carbs
• Saka, Unofanirwa Kuverenga Net Carbs?
• Ongororo ye

Paunenge uchiongorora masherufu ezvitoro eprotein bhawa nyowani kana pendi yeice cream kuti uedze, huropi hwako hungangoputirwa nezvakawanda zvezviverengero uye manhamba anoitirwa kukunongedzera iwe pane hutano hwechikafu. Iwo anowanzo fungidzirwa: Kalori kuverenga, magiramu eprotini, uye huwandu hwefibre. (Kana iwe uchida, ino ndiyo nguva yakanaka yekukwesha pamusoro pekuti ungaverenga sei chinyorwa chekudya zvinovaka muviri.)

Asi zvimwe zvigadzirwa zvekurongedza izvo zvino zvinobata chimwe chinhu chidiki chinonzi net carbs - uye iri nhamba yakatosiyana pane iyo yakanyorwa muchikamu che "makabhohaidhiretsi" pane iyo pani yezvakanaka mapaneru. Saka nhamba iyi inorevei chaizvo - uye zvine basa here? Pano, vanyori vezvokudya vakanyoreswa vanopa zvakaderera pane izvo net carbs vari, nei uchifanira (kana usingafanirwe) kuterera kwavari, uye kana zvichikosha kuziva maitiro ekuverenga net carbs kana kwete.

Chii chinonzi Net Carbs, zvakadaro?

Chaizvoizvo, net carbs ndiwo makabhohaidhiretsi ari muchikafu anogona kutorwa nemuviri wako uye ane simba pamazinga eshuga yemuropa, anodaro Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., muridzi weMcDaniel Nutrition Therapy.

Asi kuti unzwisise zvechokwadi kuti izvi zvinorevei, iwe unofanirwa kuziva chirevo chemakabohydrate mune zvese uye maitiro avo pamuviri wako. Carbs ndeimwe yematatu macronutrients anowanikwa mune chikafu (mamwe acho: mapuroteni nemafuta). Carbs inowanikwa mumichero, miriwo, mukaka, uye zviyo. Kana iwe mhumhi uchidzikisa chidimbu chechigunwe kana mbatatisi yakabikwa, muviri wako unodonhedza ma carbs echikafu kuita glucose (aka shuga) - sosi huru yesimba remasero emuviri wako, zvinyama, uye nhengo, sekureva kweNational Library yeMishonga - iyo anobva apinda muropa. Sezvo huwandu hweshuga hweropa rako huchikwira, pancreas yako inogadzira insulin, hormone inotaurira masero kuti atore shuga iyoyo kuti iwane simba, iyo inobatsira mazinga eshuga yeropa kudonha uye kudzokera kumbaostasis, maererano neHarvard School of Public Health.

Zvisinei, haazi ese makabhohaidhiretsi anogona kutyorwa kuti ape muviri simba. Fiber, chinhu chinowanikwa muzvikafu zvezvirimwa, hachigone kugayiwa uye hachirere shuga zveropa, sekureva kweHarvard Chikoro cheHuzhinji Hutano. Zvakafanana zvinoenda kune shuga doro - zvinotapira (zvakadai se sorbitol, xylitol, lactitol, mannitol, erythritol, uye maltitol) izvo zvishoma nezvishoma uye zvisina kukwana zvakanyura muropa, saka zvine diki mhedzisiro pashuga yeropa kupfuura mamwe makabhohaidhiretsi, maererano neUS. Kudya neDrug Administration.

Uye ndizvo chaizvo izvo net carbs inoedza kuzvidavirira. Kunyange pasina tsananguro yepamutemo (zvakadaro) kubva kune chero dare guru rinotonga rakadai seFood and Drug Administration, net carbs inowanzofungidzirwa semakabhohaidhiretsi ayo. unokwanisa kunyura uye kuve nekukanganisa mashuga eropa remuviri, anodaro McDaniel. "Izvi zvinoverengerwa kuratidza kuti mangani makabhohaidhiretsi mune chimwe chigadzirwa anokonzeresa kuwedzerwa kweropa," anotsanangura kudaro.

Iko hakuna imwe seti-in-ibwe kurudziro yehuwandu hwe net carbs - kana kunyange yakazara carbs - yekudya zuva nezuva, anodaro Molly Kimball, RD, CSSD, New Orleans-based dietitian kuOchsner Fitness Center uye inomiririra iyo podcast FUELED Wellness + Nutrition. Muchokwadi, Dhipatimendi rekurima reUnited States rinopa zano rekudya 45 kusvika 65 muzana yemakoriyumu ako ese muchimiro chemakhahydrates (anosvika 225 kusvika 325 magiramu emacarbs pane 2,000-calorie chikafu). Kune rimwe divi, iyo American College yeMitambo Mishonga inokurudzira avo vanoita zvine mwero (funga: awa pazuva) vanodya 2.3 kusvika 3.2 gramu yemakabohydrate paundi yehuremu hwemuviri zuva rega rega (zvinosvika 391 kusvika 544 gramu paavhareji 170- pondo mukadzi, semuenzaniso). Saka kana iwe uchida kuziva yakanakisa chiyero chemacros pane ako akasarudzika zvaunoda - uye kana zvichikubatsira kuti iwe uverenge yako net carbs munzvimbo yekutanga - ronga imwe nguva yekutaurirana neyeanyoresa dietitian kana wako wekurapa mupi. (Zvimwe apa: Mangani maCarbs aunofanirwa Kudya Nezuva?)

Maitiro ekuverenga Net Carbs

Nepo zvimwe zvekudya zvakapakurwa zvave kunyorwa nemambure avo carbs, izvo hachisi chokwadi kune zvese chikafu. Nhau dzakanaka: Iwe haufanire kunge uri masvomhu wiz kuti uverenge net carbs iwe pachako. (Izvo zvataura, kana iwe usinganzwe kuda kupaza notepad yako kuverenga net carbs uri wega, MyFitnessPal premium nhengo dzinogona kuteedzera mambure carbs kuburikidza nenharembozha app.)

Zvichitaurwa zviri nyore, mambure carbs ndiyo huwandu hwakazara wemakabohaidhiretsi pakushanda, kubvisa huwandu hwefibre neshuga doro. Kuti uwane mufananidzo wakajeka wekuti izvi zvinotaridzika sei, tendeukira kune uku kuparara kwemaitiro ekuverenga mambure carbs:

Net carbs (g) = yakazara carbs - fiber - shuga doro *

1.Tarisa uwandu hwehuwandu hwe makabhohaidhiretsi pakushanda. Ngatitii kushandira ice cream ine magiramu makumi maviri e carbs.

2. Tarisa huwandu hwefiber pakushumira. Kana iyo ice cream ine magiramu mashanu efiber, bvisa kubva pamakumi maviri emagiramu emacarbohydrates. Iwe zvino wasara ne15 magiramu emambure carbs.

3. *Tarisa huwandu hwemadoro eshuga pakudya (kana zvichidiwa). Apa ndipo panobva paita kuti zvinhu zvinyanye. (Kana chikafu chauri kutarisa chisina madoro eshuga, unogona kutsika danho iri.) Kuti uverenge mambure carbs, iwe uchada kuziva nhamba yemagiramu ehuga doro muzvokudya; zvisinei, iyo FDA inoda vagadziri vechikafu kuti vashevedze huwandu hweshuga doro nekushandira pane zvinovaka muviri zvinyorwa chete apo iyo label inoratidza kuda nezve shuga doro, shuga yakazara, kana shuga yakawedzerwa (kureva kushambadzira chimwe chinhu se "isina shuga"). Neraki, iwe unowanzo kuona zvigadzirwa zvekudya izvo tout low net carb kuverenga nekuzvidira kunyora shuga doro zvirimo. Pasinei nokuti vanodaidzwa zvakasiyana, zvinwiwa zvehuga zvichagara zvichiverengwa muchikamu che "Total Carbohydrate".

Kana pasuru yacho inoratidza huwandu hwemagiramu eshuga doro mukati, ipapo iwe uchazoda kutarisa iyo type yeshuga doro rakanyorwa mune zvinongedzo rondedzero, anodaro Kimball. inenge "hafu-simba carbs," anodaro Kimball. Saka nekudaro, iwe unongobvisa hafu yeuwandu hweaya shuga shuwa kubva kune ako akazara makabhohaidhiretsi. Kana iyo ice cream iine magiramu makumi maviri e carbs, mashanu magiramu fiber, uye gumi magiramu sorbitol, kushumira kunogona kuzvirumbidza magiramu gumi emambure carbs.

Parutivi rweflip, iyo shuga doro erythritol ine chete .002 macalorie pagiramu, kuti ugone kubvisa huwandu hwayo hwese (mumagiramu) kubva kune ako akazara carbs. Kana iyo ice cream imwechete iine magiramu gumi erythritol, kushumirwa kwaingova nemagiramu mashanu chete emambure carbs. Saizvozvowo, inotapira-senge fiber inotapira inonzi allulose haina kugayirwa, kana kukanganisa shuga yeropa, saka unogona kubvisa huwandu hwese hwe allulose kubva kuhuwandu hwehydrohydrate kuverenga zvakare, anotsanangura Kimball.

Nei Iwe Unogona Kuda Kutarisira Nezve Net Carbs

Kune munhu wepakati, hapana chikonzero chaicho chekuteerera kune net carbs. Chinhu chega ndechekuti kuverenga net carbs kunogona kukubatsira iwe kuti uve netsika yekutsvaga fiber - chikafu chinotora chinzvimbo chakakosha mukuvandudza hutano hwegutuguru, kurerutsa uremu, uye kudzikisa njodzi yechirwere chisingaperi, anodaro McDaniel. "Kana isu takatarisa kune mamwe maitiro echikafu chekudya, semacarbs, ine mukana wekuwedzera ruzivo rwehuwandu hwechikafu," anowedzera.

Kana iwe ukawira mune imwe yeaya mamwe mapoka, zvakadaro, kutarisa pamambure carbs kunogona kuve kwakakosha.

Vanhu vane chirwere cheshuga chechipiri inogona kubatsirwa nekudzidza maitiro ekuverenga net carbs uye nekuchengeta ziso pane yavanodya, sekunzwisisa kukanganisa kune mamwe ma carbs pashuga yeropa kunogona kuvabatsira kubata zviri nani mazinga avo, anotsanangura McDaniel. Uyezve, "kana mumwe munhu achiona carbs yavo, vanogona kufunga kuti 'havafaniri' kana 'havagoni' kuva nezvimwe zvinhu, asi kutarisa mambure carbs kunogona kuzarura musuo," anowedzera Kimball. Semuenzaniso, mumwe munhu ane chirwere cheshuga anogona kazhinji kupfuudza makuki, asi kana ivo vachiziva kuverenga net carbs, vanogona kuziva kuti kurapwa kunoitwa ne erythritol uye fiber-yakazara yakazara zviyo uye nzungu zvinogona kunge zviine huwandu hwakaderera hwe net carbs - uye nekudaro kukanganiswa kudiki pashuga yeropa - kunogona kuve kukwana kwakaringana mukati mekudya kwavo pane yakajairwa izere neshuga. (Zvakabatana: Zvaunoda Kuziva Nezvezvino Alternative Sweeteners)

Vanhu vanoita toni kana vari kutsvaga kuwedzera mamwe makabhohaidhiretsi pane chikafu chavo chezuva nezuva kuti vaone kuti vanowedzera mafuta nekuzadza miviri yavo (funga: mamhanyi ekutsungirira) vangangodawo kuverenga uye kutarisa yavo yavanodya carb, anodaro Kimball. Sezvo vari kurovedza muviri kwemaawa akati wandei pamwero-kusvika pakakwirira-kusimba zuva rega rega, vanhu ava vangangoda kudya zvinosvika 5.4 magiramu emacarbohydrates paundi yehuremu hwemuviri zuva nezuva kuti vawedzere zvitoro zvavo zveglycogen (glucose inochengetwa mumasero. yekushandisa gare gare), maererano neAmerican College yeMitambo Mishonga. Nosh kunyanya pazvikafu zvine huwandu hwakaderera hwemambure carbs, uye haugone kupa muviri wako glucose yaunoda kuti ugone kuburikidza neaya maworkouts akaomarara. Nekuteerera kune net carbs, vatambi ava vanogona kuona kuti vari kunyatso kumutsa macarhydrate ayo unokwanisa kushandiswa kwesimba - kwete chete iwo anofamba kuburikidza nehurongwa hwavo husina kugayiwa. (Inoenderana: Heino Chikonzero Nei Carbs Ari Chaizvo Akakosha PaKushanda Kwako)

Vanhu vari pakudya kwe keto inofanirawo kuchengetedza net carbs pamusoro pepfungwa. Keto chikafu - chakakora-mafuta, chakaderera-carb chikafu - semakwiritsi mushuga yeropa anogona kukurasa iwe kubva ketosis, iyo mamiriro umo muviri wako unoshandisa mafuta, kwete yakachengetwa glucose, semafuta. Paunenge uri pakudya, iwe uchazoda kudya mashoma pane makumi matatu emamiriyoni emambure carbs pazuva kuti ugare mu ketosis, asi kuti iyo chaiyo nhamba ichave yakasiyana kune wese munhu, Toby Amidor, MS, RD, CDN, akanyoreswa dietitian, kare akaudzwa Chimiro.

Kuderera kwekubhadhara Kutarisa kuNet Carbs

Kunyangwe kuziva kuverenga mambure carbs kunogona kukubatsira kuti unzwisise zviri nani kuti muviri wako uchashandisa sei chimwe chikafu chesimba, vamwe vanhu vangasada kuita tsika yekuvatevera. "Kune vamwe, kutarisa 'macros' kana zvinovaka muviri zvekudya kunogona kusimbisa hukama husina hutano nechikafu," anodaro McDaniel. Vanhu vane nhoroondo ye, chirevo, kana kushingairira maitiro ekudya vachada kungwarira nekuverenga net carbs, pamwe nechero ipi zvinovaka muviri nenhamba dzinobatanidzwa mukudya kwavo, anowedzera Kimball.

Kunyangwe iwe usina iyi nhoroondo yekusagadzikana kudya, kunyanyisa kufunga nezve hutano hwako (funga: kugara uchiongorora nhanho dzako) inoda kungwarira, anodaro Kimball. "Ini ndinofunga [kuteedzera net carbs] kunobvisa pachikafu pachacho, uye zvinoita chikafu kuwanda kwesainzi pane kunakidzwa," anotsanangura kudaro. "Zvandingati pane iyi nyaya zvakanaka kuti uiongorore, kuti uone kuti ma carbs emambure akaita sei uye kuti angakwanise sei kupinda muzuva rako chairo, asi wosazoramba uchiverenga kana kuverengera zuva rako mumusoro wako ." Chero zvazvingaitika, funga kutaura pamusoro pechisarudzo chako chekuverenga yako yezuva nezuva net carb yekushandisa pamwe neako mupi wezvehutano kana chiremba akanyoreswa usati watanga.

Kunze kwenjodzi dzinogona kuvepo nekutevera uye kuverenga net carbs, kutarisa pane chimwe chete chinhu chechikafu chako chinogonesa mashandiro ainoita nemuviri wako, anodaro McDaniel. "Hatisi kungodya 'net carbs' - tinodya chikafu chinopawo mafuta, mapuroteni, micronutrients, uye phytochemicals," anodaro. "Zvinogumira kutsanangura hutano kana hunhu hwechikafu nemushonga mumwe chete."

Nekuita sarudzo dzako dzechikafu chete zvichibva pauwandu hwemambure carbs, unogona kupedzisira wave kurongedza ndiro yako ine zvigadzirwa zvakanyatsogadziriswa, zvakakwenenzverwa - kwete zvinovaka muviri zvekudya zvese, inowedzera Kimball. "Dzimwe nguva vagadziri vezvekudya vanosimudza huwandu hwefiber uye vanobata zvinongedzo kuitira kuti mambure carbs avo adzike, asi kana ukatarisa kunaka kweizvi zvinongedzo, zvakafanana neaya ese akajairwa masitashi nemafiber ari oga," anotsanangura kudaro.

Semuenzaniso, vamwe vagadziri vechikafu vanowedzera inulin (aka chicory midzi) kukwidziridza iyo fiber yezvinyorwa, uye kunyangwe hazvo pasina zvikanganiso zvakakura zvechinhu chiri chega, iwe unofanirwa kufunga nezve zvimwe zvinoshandiswa zvinosanganisirwa pamwe nazvo, anodaro Kimball. Bhawa regranola rakagadzirwa kubva muzviyo zvakakwana uye inulin diki ine chimiro chakasiyana chekudya pane bhawa rakagadzirwa kubva kutapioca starch, furawa yembatatisi, uye inulin, anotsanangura. "Chikonzero vakanyoreswa vezvekudya vanoti vanonamira magiramu makumi maviri nemashanu kusvika makumi matatu nemashanu pazuva pahutano hwemuviri wese hachisi chekuti tinoda tambo idzi dzoga," anodaro Kimball. "Imhaka yekuti zvinhu zvinokupa iyo fiber - iyi yese miriwo, michero, uye zviyo zvese - zvakapfuma mune zvimwe zvinovaka muviri."

Saka, Unofanirwa Kuverenga Net Carbs?

Tichifunga nezve mashoma eanokanganisa kune avhareji anodya, McDaniel anowanzo kurudzira kuverenga net carbs chete kune avo vanoonekwa kuti vane chirwere cheshuga. "Kunze kwekunge iwe wapihwa zano neimwe nzira, net carbs inofanirwa kuve isina huremu hushoma pahuwandu hwaunofanira kunge uchidya chimwe chikafu," anowedzera.

Izvozvo zvakati, hapana chakaipa nekuziva kuverenga mambure carbs uye kutora peek kana iwe uchida kuziva - kungofanana nedzimwe nhamba pane chikafu chekudya. "Huwandu hwacho, senge net carbs nemapuroteni, zvine chekuita nazvo," anodaro Kimball. "Semuenzaniso, tinoda kusiyana nezvinhu zvine shuga yakawanda yakawedzerwa kana zvese zvine makabhohaidhiretsi uye zvisina mapuroteni kana mafuta, izvo zvisingazove chikafu chinosimbisa. Tinoda kunyatsofunga nezvekuti nhamba dzive tungamira, asi kwete kurega kuti zvive nhamba yega yezvauri kusarudza. "

Ongororo ye