Mamwe carbs anofanira kudziviswa apo vamwe vanogona kuchinjwa
Carbohydrates ndiwo chikamu chezvokudya izvo zvinopa simba kuburikidza nekoriori kumuviri. Pamwe pamwe nemaproteti nemafuta, makhaidhaidhini ndeimwe yematatu macronutrients ayo muviri wako unoshandisa kuti urarame. Zvokudya zvakawanda uye zvinwiwa zvinosanganisira imwe neimwe yezvi macronutrients zvakasiyana zvakasiyana.
Mienzaniso yezvokudya zvinowanikwa mumakhahydrates zvinosanganisira zviyo, michero, zviyo, pasta, chingwa, uye mapeji.
Kune marudzi akasiyana emakhahydrates, mamwe anowanikwa zvakasikwa muzvokudya, uye kune e-low-high-quality carbohydrates.
Kudya-carb zvikafu zvave zvakakurumbira uye zvakapa marashi kubwinya kwakaipa. Zvisinei, zvakakosha kunzwisisa kuti haisi dzose marashiro akaipa, iwe unongoda kudzidza kuti unganyatsozvibatanidza sei mune zvekudya zvine utano.
Marudzi eCarbohydrate
Iko kune zvitatu zvakakosha zvemagidhahydrates anowanikwa muzvokudya, ane chikamu chechina chinobatsirawo zvakare.
- Zvishuga: Inonziwo " makarhydrates " ari nyore, aya ndiwo maserosi eashuga mashoma akadai seglucose, fructose (michero shuga), uye galactose, iyo inozivikanwa se monosaccharides. Apo maviri emakoromera akabatana pamwe chete, anonzi se disaccharides. Mienzaniso yeiyi inosanganisira sucrose (tafura yegafura), iyo inoumbwa nemamolekoro eglucose uye fructose, uye lactose (shuga yekaka), iyo glucose uye galactose yakabatana pamwechete.
- Nhanho: Matambo (polysaccharides) "akaoma makhahydrates." Iyo inoumbwa nemaketani marefu emaglucose. Muviri wako unoputsa zvishoma-zvimwe zvinokurumidza kudarika vamwe-kupinda glucose kubudisa simba. Chikafu chakakosha, chinonzi rising resistance starch, chingave chakakosha zvikuru pakurasikirwa uye kushaya utachiona.
- Fiber: Fiber ikaridhydrate inowanikwa mune cellulose yezvokudya zvakasimwa zvakadai sezviyo, michero, miriwo, makungu, uye maruva. Haikwanise kuputsika nokuda kwekushandisa simba mumutumbi uye inosanganisira zvose zvisingabvumi uye zvisingasviki.
- Oligosaccharides: Ichi chikamu chechina chemakungu-gidhesi chinowira pakati peSukari uye chikafu. Oligosaccharides iyi inoshandiswa inogadziriswa yemashuga mashoma ane zvigaro mumakoloni edu uye anonzi prebiotics.
High-and Low-Quality Carbohydrates
Carbohydrates inowanzoitika mumiti yakawanda uye izvi zvekudya zvinopawo mhando dzakasiyana-siyana dzehutano dzinobatsira hutano hwako hwose. Izvi zvinoonekwa sepamusoro-soro makarobhu uye zvinosanganisira avo kubva kumichero, miriwo, zviyo zvakakwana, uye maruva.
Iko-carb-quality carbs, kune rumwe rutivi, inowanzowanikwa muzvokudya zvinoshandiswa. Izvi zvinowanzosanganisira shuga yakawedzerwa, mafuta, sodium, uye zvinodzivirira kugadzirisa kunakidzwa kana hupenyu hwemararamiro. Kunyange zvazvo zvingave zvakasimbiswa nemavhithamini nemaminerari, izvo zvikafu zvinowanzoshaya michina inowanikwa muzvokudya zvizere. Zvokudya zvakadai sechingwa chena, zvinyoro zvinotapira uye zviyo, zvinhu zvakabikwa, uye zvinogadzirwa zvinogadzirwa muzembatane zvinowira munharaunda iyi.
Maererano neHarvard Medical School, ihwo huwandu hwemakhahydrates iwe unofadza hunoita kuti uwane kudya kwakanaka, kwete kungorodzwa kwecarbs.
Semuenzaniso, ma carbs anocheka anokurumidza kudyiwa, kazhinji anotungamirira kumapikisi eshuga uye nerufu rwekupedzisira rwekuzara. Iyo fiber uye mishonga inowanikwa muzvokudya zvakakwana inogona kukanganisa kushandiswa kweglucose yezvokudya uye ushuga, kudzivirira mapiritsi akakura uye kugadzirisa chido.
Kuti uwedzere kunaka kwekarbs muzvokudya zvako, unogona kusarudza huwandu hwakawanda hwezviyo uye kugadzirisa zvokudya zvakawedzera shuga. Kubika zvokudya kubva pakutanga kumba uye kudya zvakakwana zvokudya zvakakwana, panzvimbo pekugadziriswa, zvinogona kubatsira zvikuru.
Daily Recommendations
Zera rako, zvepabonde, kureba, uye chiremera mukati mekurudziro yezuva nezuva kwehuwandu hweakoriyori uye carbs iwe unofanirwa kudya zuva rega rega.
Basa rako rekuita basa richaitawo basa guru. Kana iwe unoshanda zvakanyanya, iwe unowedzera simba raunopisa, saka kuwedzera kwamakoriri aunoda.
Nenzira yakawanda, iyo USDA Dietary Guidelines yeAmerica inokurudzira kuti varume vari pakati pe 26 ne45 nevanongoderedza basa rekudya vanodya 2 600 makoriro zuva rega rega. Vakadzi vari muzera rimwechete uye boka rebasa rinofanira kudya makiriyori 2 000.
Zvinoramba zvichirudzirwa kuti 45 kusvika 65 muzana yeiyo makoriya anobva mumakrohydrate. Nekudya kwekoriki 2 000, iyo inenge iri mazana matatu kusvika ku1300 makorikiti kubva ku carbs, kana kuti 225 kusvika ku 325 gramu yemakrohydrate.
Zvimwe Mitsara Emagetsi
Kushandiswa kwemaKeidhydrates mumuviri simba, asi mahydrohydrates haasi ega bedzi anopa simba remvura. Mafuta haagoni kupa simba chete, iyo ndiyo nzira huru iyo muviri unochengeta simba. Maererano neInstitute of Medicine's Dietary Reference Intakes guide, unogona kurarama usina kudya chero carbs chero bedzi iwe uchidya zvakakwana mapuroteni nemafuta:
"Mucheto wakaderera wemakrohydrorate anodya hupenyu hunoratidzika zero, kunze kwekuti zvikamu zvakakwana zveproteine uye mafuta zvinopedzwa."
Mumuviri wako unogona kuita kuti huwandu hweglucose hudikanwe kuti hurambe huripo (Institute of Medicine inofungidzira kuti iyi inenge mamiriyoni 22 kusvika ku28 pazuva) mune imwe nzira inonzi gluconeogenesis . Icho chigadzirwa cheglucose, zvikurukuru kubva kumapuroteni.
Kudya-Carb Zvokudya
Zvokudya zvakawanda zvishoma-carb zvinokurudzira kubvisa zvinoshandiswa zvinotorwa nemakhahydrates. Zvimwe kudya, kufanana neAtkins uye kudya kweSouth Beach, inopa zvakanyatsorongwa mapuroteni mabhaini ayo ari pasi-carb. Kunyange zvazvo zvimwe zvokudya zvakaderera-carb, zvakadai sePaleo kudya uye ketogenic, inokurudzira kubvisa ma carbs akashandiswa sechingwa uye mukaka uyewo nekudzivirira chibereko.
Kana uri kuverenga carbs, iva nechokwadi chekuverenga mavara ekudya zvekudya iwe uri kudya. Nhamba yezvigaro zvezvokudya zvakashongedzwa zvinogona kusiyana kubva pane chinonzi brand kusvika kune chinonzi, kunyanya kana zvichitaura nezvezvokudya zvinotapira uye zvisingatsvaki.
Usati wabvisa ma carbohydrates kubva pane zvekudya zvako, zvakakosha kuyeuka kuti zvikafu zvine makhahydrates zvinewo zvimwe zvibereko zvinokosha. Kana iwe ukapindura zvakanaka kune kudya kwema carb kana kuti uri kuvatevera kuti uwane kurasikirwa kana zvimwe zvikonzero zvehutano, unogona kushandura zvakagadzirwa necarb-richine miriwo uye michero yakazara mavitamini, mineral, fiber, uye phytonutrients .
Shoko Rinobva
Nekucherechedza kune zvokudya zvaunodya, zvinokwanisika kuva nezvokudya zvine utano nemazana ehydrohydrates kupfuura sarari uye kudya kwepasita kazhinji kunopedzwa nevanhu nhasi. Zvimwe zvishoma zvinoshanduka zvinogona kufamba nenzira yakareba, zvinotungamirira kukurasikirwa, uye kuvandudza utano hwako hwose.
> Sources:
> Institute of Medicine ye National Academies, Food and Nutrition Board. Dietary Referencing Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids. The National Academy Press. 2005.
> Harvard Men's Health Watch. Carbohydrates muDzimba Dzenyu: Ndihwo Unhu Hunopesana. Harvard Health Publishing. 2014.
> United States Dhipatimendi Rezvekurima. 2015-2020 Zvokudya Zvokudya zvevaAmerica. United States Dhipatimendi Rezve Utano uye Human Services. 2015.