Kuongorora mavara uye kuongorora zvakavanzika
Carb is carb is carb , kurudyi? Kana izvi zvikadaro, saka nei zvimwe zvigadzirwa zvinotengeswa nechepasi-carb dieters ine nhamba imwe pa "Nutrition Facts" panhizha, uye nhamba yakaderera yakanyorwa "Net Carbs," "Net Atkins Count," kana chimwe chinhu chakafanana, chinoratidzwa pachena iri mberi kwekodhi?
Izvo Zvose NeRopa Glucose
Pfungwa yose yekudyiwa kwecarb yezvokudya ndeyekuti tiri kudya nenzira yekuchengeta ropa redu rega kubva pakukwira.
Vatori vezvokudya vakawana kuti zvimwe zvigadzirwa, asi zvakarongedzerwa neDFA se-carbohydrate, hazviiti kuti huwandu hwemashuga eropa hukwire seasita yakachena kana shuga. Zvinosuruvarisa, zvisinei, hazvisi izvo zvakakwana sezvo ava vanogadzira vanoda kuti isu tifunge. Zvimwe zvezvipfeko zviri nani kudarika vamwe, uye zvichida vose zvavo vanosiyana maererano nemunhu. Saka kana iwe ukaona kuti "Net Carb" yakanyorwa, inofanira kuva chiratidzo chokuti iwe unogona kubvisa girazi rako rinokudzwa uye uverenge REST yeiyo kunyora zvakanaka. Heano zvimwe zvezvinhu zvaungaona:
Fiber
Fiber ndiyo yakananga. Iko pfungwa yekubvisa fiber kubva ku- carbohydrate yose paanofungidzira kuverenga kwecarb yezvokudya zvakabva kune vanyori veProtein Power mabhuku makore makumi maviri adarika, uye inonzwisisa. Nesarudzo, fiber haigoni kuvharwa mumukati muduku uye naizvozvo haisi kuputsika kusvika muglucose uye inopinda muropa.
Izvi ndezvechokwadi kune chero hutachiona hwepanyama hunodyiwa sechikamu chemuti. Asi zvakadini nezvezvigadzirwa zvinoshandiswa zvine kemikari ye fiber? Ndinofunga kuti jeri rinenge risiri kunze kune zvimwe zvezvivako. Pandinotarisa "oligofructose syrup" Ndinofanira kushamisika kana izvi zvinoshandiswa zvinoita nenzira imwechete mumuviri seoligofructose iyo inowanzoitika mumiti, kunyange zvazvo mamolekoro aya aigona kuonekwa semafuta.
Tsananguro yeGlycemic Index uye Glycemic Impact
Imwe yezvinetso pakusarudza "net carbs" ndeyokuti kunyange nehuwandu hwezvokudya zvakakwana , zvakaoma, kana zvisingaitiki, kufanotaura kubuda kweropa kweglucose kumunhu chero mumwe wekudya. Kana iwe uchitarisa urongwa urwu rweglycemic indexes yezvokudya iwe uchaona kuti kune zvakawanda zvakasiyana-siyana kune chimwe chezvokudya. Izvo zvichavawo chokwadi kune zvizhinji zvezvivako zvisingaverengwi se "net carbs" pane mamwe mavara.
Izvi zvinonyanya kukosha nokuti apo pane kuongororwa kwezvigadzirwa izvi vanenge vaine nguva dzose "vane hutano" vanhu vasina dambudziko nekugadzira glucose. Ikambani yeAatkins yakataura kuti vane chirwere cheshuga vanogona kupindura nenzira dzakasiyana nemishonga yavo. Ndingadai ndabvunza, "Zvakadini nevanotangira diabheti? Zvakadini nevanhu vasati vaine prediabetes, asi vane insulin mazinga ari akakwirira kudarika evamwe?" Kune vanhu vakawanda vari vanhu vasiri vana diabhesi, asi ndiani ari pane Diabetes Spectrumwho pane imwe nzira paMugwagwa weShuga, uye ini handifungi kuti tinoziva kuti vangangodaro vaite sei kune izvi zvinoshandiswa. Sezvo ava ava vanhu vanowanzopindura zvakanaka kune kudya kwakaderera kwecarb , mibvunzo iyi inokosha kuongorora.
Sugar Alcohols
Shura alcohols (kunyanya nemazita anopera mu "tol," akadai sa sorbitol, maltitol, uye erythritol) zvinhu zvinotapira zvinokanganisa zvakanyanya pamusana weglucose neropa. Kana ndaizoenda kunorayira vanhu kuti vadzivirire chinhu chimwe chete mu "carb down" michina, ingadai iri maltitol . Iyo imwe shuga inodhaka inobva pane zvishoma kusvika pane zvakawanda zvakanyanya kupfuura maltitol, uye erythritol ndiyo yakanakisisa. Pane chati iri pasi pechinyorwa chino nezve shuga inodhaka inofananidzwa nemhando dzakasiyana.
Shuga inodhaka inofanira kuiswa mu "makamu-ega ega ega" uye iyo inoshandiswa muzvokudya zvisina shuga, iinewo mutsara wayo papepa kuitira kuti uone kuti yakawanda yekotari yakawanda yakabva kune shuga inodhaka.
Glycerine
Glycerine (kana glycerin) inofadza uye yakasiyana-siyana inoshamisa yemamolekemu. Glycerol molecule (rimwe zita re glycerine) ndiwo musana we triglyceride molecule - mafomu ekuchengetedza mafuta mumitumbi yedu (3 mafuta acidsa "anonamatira" kune rimwe glycerol molecule). Haisi carbohydrate, asi miviri yedu inogona kuishandisa kushandisa glucose. Kunyange zvazvo pasina hutsvakurudzo huzhinji pamusoro pehuga yeropa inokonzera glycerine sezvandingadi kuona, zviratidzo zviri kutarisana nazvo zvine hutsika hwakanyanya kuvanhu vakawanda.
Polydextrose
Polydextrose inonyanya kunetseka, handizvo here? "Dextrose" ishuga, yakajeka uye iri nyore. Polydextrose chigadzirwa chakaisvonaka kubva kune dextrose iyo inonzi inoshanda sefiber (kunyange isingaverengwi seti fiber pamavara ezvokudya). Ini ndangokwanisa kuwana chimwe chidzidzo chakatarisa pamigumisiro yaro pamushuga weropa. Muchidzidzo ichocho, chakaitwa muChina, haina kuwedzera shuga yeropa.
Oligofructose uye Inulin
Izvo zvinhu zviri mukirasi yemakhahydrates (oligosaccharides) pakati pekukura kwemashuga nemafuta. Izvo zvine tsvina yakaderera pamushuga weropa kupfuura ushuga nokuti dzakawanda zve oligosaccharides dzinozviita kuburikidza nemukati muduku usingadi kudyiwa, kunyanya muvanhu vakawanda. Zvinofadza kuti nenguva iyo pavanosvika kumakolone, oligosaccharides vane zvigumisiro zvakanaka. Verenga zvakawanda pamusoro peiligosaccharides pano. Zvisinei, painobviswa kubva kumiti yepakutanga uye inoshandiswa sechinhu chinosanganisa, mumwe munhu anopindura glycemic inowanzosiyana, uye vamwe vanhu vanoona kuti izvi zvinoshandiswa zvinomutsa shuga yeropa zvikuru.
Maltodextrin
Chimwe chishandiswa chaungaona mune izvo zvinonzi zvisingabhadhara zvigadzirwa zvinonzi shutodextrin . Chaizvoizvo, i-high-glycemic carbohydrate iyo inomutsa glucose yeropa kupfuura shuga uye dzimwe nguva inoshandiswa mune zvigadzirwa zvevatambi nokuti inobatsira pakuwana shuga muropa. Kunyange zvakadaro, pane dzimwe nguva inonzi sefiber pamusoro pezvokudya zvinovaka muviri, izvo zvinonyanyisa chaizvo!
Aya ndiwo mashoma emidziyo yakawanda zvikuru inogona kuwedzera kumushambadzi wekutengesa kwekutengeswa kwemashuga uye yakadzika-carb. Kuti uve parutivi rwakachengeteka, zvichida zviri nani kumatira kune zvikafu zvine zvigadzirwa zvausingadi peji yewebhu kuti unzwisise!