Nei Yakanatswa Carbs Zvakaipa Kwako

Zvemukati

• Chii Chinonatswa Carbs?
• Yakanatswa Zviyo Zvakanyanya Kuderera muFibre uye Micronutrients
• Yakanatswa Carbs Inogona Kutya Kudya Kwakanyanya uye Kuwedzera Njodzi Yekufutisa
• Yakanatswa Carbs Inogona Kuwedzera Njodzi Yechirwere Chemwoyo uye Type 2 Chirwere cheshuga
• Haasi ese maCarbs Akaipa
• Tora Meseji Yekumba

Haasi ese ma carbs akafanana.

Zvikafu zvakawanda zvizere izvo zvine ma carbs zvine hutano hwakanaka uye zvine hutano.

Kune rimwe divi, yakanatswa kana yakapusa carbs yakave neakawanda ezvakavaka muviri uye faibha zvakabviswa.

Kudya kwakanatswa carbs kwakabatana nekuwedzera zvakanyanya njodzi yezvirwere zvakawanda, kusanganisira kufutisa, chirwere chemwoyo uye mhando 2 chirwere cheshuga.

Anenge nyanzvi dzese dzezvikafu dzinobvumirana kuti carbs yakanatswa inofanira kushomeka.

Nekudaro, ivo vachiri ivo main Kwayakaipira yezvikafu carbs munyika zhinji.

Ichi chinyorwa chinotsanangura izvo zvakanatswa carbs, uye nei zvisina kunaka kune hutano hwako.

Chii Chinonatswa Carbs?

Yakanatswa carbs inozivikanwawo seakareruka carbs kana akagadziridzwa carbs.

Kune maviri makuru mhando:

• Zvinyuchi: Yakanatswa uye yakagadziriswa shuga, senge sucrose (tafura shuga), yakakwira fructose chibage sosi uye agave manyuchi.
• Yakanatswa tsanga: Idzi ndidzo tsanga dzakabviswa mitezo ine fibrous uye ine hutano yakabviswa. Sosi huru ndeye hupfu chena hwakagadzirwa negorosi rakanatswa.

Yakanatswa carbs yakabviswa ingangoita ese fiber, mavitamini uye mamineral. Neichi chikonzero, ivo vanogona kutariswa se "isina" macalorie.

Izvo zvinogayirwa nekukurumidza, uye zvine yakakwira glycemic index. Izvi zvinoreva kuti zvinotungamira kukurumidza spikes muropa shuga uye insulin mazinga mushure mekudya.

Kudya chikafu chakakwira pane glycemic index kwakabatanidzwa nekudya zvakanyanya uye kuwedzera njodzi yezvirwere zvakawanda (,).

Zvinosuruvarisa, shuga uye zviyo zvakanatswa chikamu chakakura kwazvo chehuwandu hwehydrohydrate munyika dzakawanda (,,).

Midziyo mikuru yezvikafu zve carbs yakacheneswa hupfu chena, chingwa chena, mupunga chena, makeke, masoda, zvidyiwa, pasita, zvihwitsi, zviyo zvemangwanani uye neshuga yakawedzerwa.

Izvo zvinowedzerwawo kune ese marudzi ezvikafu zvakagadziriswa.

Yakanatswa carbs inosanganisira kazhinji mashuga uye zvakagadziriswa zviyo. Iwo asina macalorie uye anotungamira kukurumidza spikes muropa shuga uye insulin mazinga.

Yakanatswa Zviyo Zvakanyanya Kuderera muFibre uye Micronutrients

Mbeu dzese dzakakwira kwazvo mune fiber fiber ().

Izvo zvine zvikamu zvikuru zvitatu (,):

1. Bazi: Iyo yakaoma yekunze layer, ine fiber, zvicherwa uye antioxidants.
2. Utachiona: Iyo yakakora-yakafuma musimboti, iine carbs, mafuta, mapuroteni, mavitamini, zvicherwa, antioxidants nemiti yemiti.
3. Endosperm: Iyo yepakati safu, iine yakawanda carbs uye zvidiki zvidiki zveprotein.

(Mufananidzo kubva kuSkinnyChef).

Iyo branhere uye hutachiona ndizvo zvikamu zvine hutano zvakanyanya zvezviyo zvakakwana.

Izvo zvine huwandu hwakawanda hwezvakawanda zvinovaka muviri, senge fiber, B mavitamini, ayoni, magnesium, phosphorus, manganese uye selenium.

Munguva yekunatsa, iyo branamu nejemusi zvinobviswa, pamwe nezvose zvinovaka muviri zvine ().

Izvi zvinosiya pasisina fiber, mavitamini kana zvicherwa muzviyo zvakanatswa. Chinhu chega chasara chakakurumidza kugaya starch ine zvidiki zveprotein.

Izvo zvataurwa, vamwe vagadziri vanowedzera zvigadzirwa zvavo nema synthetic mavitamini kuti vagadzire kumwe kwekurasikirwa mune zvinovaka muviri.

Kunyangwe kana kwete ekugadzira mavitamini akanaka seavhithamini echisikigo kwagara kuchikurukurwa. Nekudaro, vanhu vazhinji vanobvuma kuti kutora mishonga yako kubva kuzvikafu zvese inogara iri sarudzo yakanakisa ().

Kudya kwakakwira mumakwenzi akakwenenzverwa zvakare kunowanzove kushoma mune fiber. Kudya-kwakaderera fiber kwakabatana neyakawedzera njodzi yezvirwere senge chirwere chemoyo, kufutisa, mhando 2 chirwere cheshuga, kenza yekoloni uye akasiyana matambudziko ekugaya (,,).

Kana zviyo zvanatswa, dzinenge dzese fiber, mavitamini uye zvicherwa zvinobviswa kwadziri. Vamwe vagadziri vanopfumisa zvigadzirwa zvavo nema synthetic mavitamini mushure mekugadziriswa.

Yakanatswa Carbs Inogona Kutya Kudya Kwakanyanya uye Kuwedzera Njodzi Yekufutisa

Chikamu chikuru chevagari chakanyanya kufuta kana kufutisa. Kudya zvakawandisa zvakagadziridzwa carbs kunogona kuve imwe yevanonyanya kukonzera (,).

Nekuti iwo akaderera mune fiber uye akagayiwa nekukurumidza, kudya kwakanatswa carbs kunogona kukonzera kuputika kukuru mumashuga eropa. Izvi zvinogona kubatsira mukudya zvakanyanya ().

Izvi zvinodaro nekuti chikafu chakakwira pane iyo glycemic index inokurudzira kuzadza kwenguva pfupi, inogara kweinenge awa rimwe. Kune rimwe divi, chikafu chiri pasi peglycemic index chinosimudzira kunzwa kwakasimba kwekuzara, uko kunotora maawa maviri kusvika matatu (,).

Mazinga eshuga eropa anodonha ingangoita awa kana maviri mushure mekudya chikafu chakakwira mumakarabhu akacheneswa. Izvi zvinokurudzira nzara uye zvinomutsa zvikamu zvehuropi zvine hukama nemubairo uye kushuva ().

Zviratidzo izvi zvinoita kuti ushuve zvimwe zvekudya, uye zvinozivikanwa nekukonzera kudya zvakanyanya ().

Zvidzidzo zvenguva refu zvakaratidza zvakare kuti kudya kwakanatswa carbs kwakabatana nekuwedzera kwemafuta emimba pamusoro pemakore mashanu (,).

Uyezve, yakanatswa carbs inogona kukonzera kuzvimba mumuviri. Nyanzvi dzinoverengeka dzakafungidzira kuti ichi chingave chimwe chezvakanyanya zvekudya zvinokonzera leptin kuramba uye kufutisa (,).

Yakanatswa carbs inokonzeresa spikes nekukurumidza muropa shuga uye insulin mazinga, uye zvinongoita kuti unzwe kuzara kwenguva pfupi. Izvi zvinoteverwa nekudonha muropa shuga, nzara uye zvishuwo.

Yakanatswa Carbs Inogona Kuwedzera Njodzi Yechirwere Chemwoyo uye Type 2 Chirwere cheshuga

Hosha yemwoyo yakajairika zvisingaite, uye parizvino muurayi mukuru wepasirese.

Tora 2 chirwere cheshuga chimwe chirwere chakajairika, chinobata vanhu vangangosvika mamirioni mazana matatu pasirese.

Vanhu vane rudzi rwechipiri chirwere cheshuga vane njodzi huru yekubatwa nechirwere chemwoyo (,,).

Zvidzidzo zvinoratidza kuti kunwa kwakanyanya kweakanatswa carbs kwakabatana ne insulin kudzvinyirira uye huwandu hweshuga yeropa. Izvi ndizvo zvimwe zvezviratidzo zvikuru zverudzi rwechipiri chirwere cheshuga (,,).

Carbs yakanatswa inowedzerawo mazinga eropa triglyceride. Ichi chiitiko chengozi kune zvese chirwere chemwoyo uye mhando 2 chirwere cheshuga (,,,).

Imwe yedzidzo muvakuru veChinese yakaratidza kuti pamusoro pe85% yehuwandu hwehydrohydrate inotora yakabva kune yakanatswa carbs, kunyanya chena mupunga uye yakanatswa gorosi zvigadzirwa ().

Chidzidzo ichi chakaratidzawo kuti vanhu vaidya macarbs akanyatsogadziriswa vaive kaviri kana katatu zvinowanzoita kuti ubatwe nechirwere chemoyo, uchienzaniswa neavo vakadya zvishoma.

Carbs akacheneswa anogona kuwedzera eropa triglycerides, mashuga eropa uye kukonzera insulin kudzivisa. Zvese izvi ndizvo zvakakonzera njodzi yechirwere chemwoyo uye mhando 2 chirwere cheshuga.

Haasi ese maCarbs Akaipa

Kudya yakawanda yakanatswa carbs kunogona kuva nezvakawanda zvakashata hutano mhedzisiro. Zvisinei, haasi ose carbs akaipa.

Zvimwe zvine makabhohaidhiretsi, chikafu chizere chine hutano hwakanyanya. Aya ndiwo manyuko makuru efaibha, mavitamini, zvicherwa uye akasiyana akasiyana anobatsira emiti makomponi

Zvekudya zvine hutano hwecarb-zvinosanganisira miriwo, michero, nyemba, midzi miriwo uye tsanga dzese, senge oats nebhari.

Kunze kwekunge iwe uchitevera chikafu chakatemerwa carb, hapana zvachose chikonzero chekudzivirira izvi zvekudya nekuda kwekuti zvine carbs.

Heino runyorwa rwegumi nemaviri eakakwira-carb chikafu zvine hutano hwakanyanya.

Zvese zvekudya zvine carbs zvinowanzo kuve zvine hutano hwakasimba. Izvi zvinosanganisira miriwo, michero, nyemba, midzi miriwo uye tsanga dzese.

Tora Meseji Yekumba

Kuti uwane hutano hwakakwana (uye huremu), edza kuwana huwandu hwakawanda hwema carbs kubva kuzere, kamwechete kwekudya kwekudya.

Kana chikafu chikauya nerunyorwa rurefu rwezvigadzirwa, ingangove isiri yehutano carb sosi.