Nheyo Yedu Yenyika Simba
Carbohydrates inokosha kuti hutano hwakanaka uye hutano hwakanaka. Zvinosuruvarisa, zvakawanda fad kudya zvinokurudzira kubvisa carbs kubva pakudya kwedu kwezuva nezuva. Kutengesa kunovhiringidza kune vakawanda vanotenda ma carbohydrates vanoita kuti tive mafuta. Carb bashing yakakonzera vazhinji vedu kubvisa izvi zvakakosha zvikuru macronutrient kubva kune chikafu chedu.
Carbohydrates inogona kuwana mhosva huru yekuchengetedza America mafuta, asi izvi hazvisi chokwadi.
Chaizvoizvo, carbs ndiyo inowanikwa simba rinodiwa mumuviri womunhu. Izvo zvinonzi macronutrient zvinoreva kuti muviri unoda zvakawanda zve carbs kuti zvibate zvakanaka . Kunzwisisa basa ravo kunofanira kuita kuti tibvunze kusiya marashi kubva pane zvatinodya. Ko kubvisa boka rekudya kunokosha sei mumuviri kushanda chinhu chakanaka? Panzvimbo pokubvisa ma carbohydrate, chii chinofanirwa kujekeswa ndechokuti rudzi rwe carbs isu tinofanirwa kunge tichidya kuti tive nehutano hwakanaka uye hutano hwakanaka.
Carbohydrates Inopa Energy
Apo patinodya goroinikidha, tinopa muviri wedu nemafuta (simba) kuti aite pane zvese zvepanyama. Nhengo yedu yezvokudya inoparadza ma carbohydrates muglucose (shuga yeropa) iyo inopa simba kumasero edu, maviri, uye nhengo. Simba risina kushandiswa pakarepo rinochengetwa mumasimba edu uye chiropa umo muviri wedu unoshandisa iyo pane zvakakodzera. Pasina kukwana makodhihydrate inoshandiswa, muviri wedu unogona kunzwa wakaneta, kuora musoro, kushaya simba uye kusakwanisa kupfurikidza nekudzidzira.
Izvo zvinoramba zvichiva dambudziko mapega egahydrates akabatanidzwa pamwe chete akaipa pane iwe uye anofunga chikonzero chekuwedzera kuwanda uye utano husina kunaka. Ikoko kunoratidzika kuva nekushaiwa kunzwisisa pamusoro pemhando yakakodzera ye carbs kuti tirambe tichidya kuti muviri uite zvakanaka . Uyezve, kutamba kwemitambo kunogona kushandiswa zvakanyanya pasina huwandu hwakawanda hwemakhahydrates.
Mumuviri wedu unoda zvose zvitubu zvemhepo, kusanganisira ma carbohydrates kuti aite zvakanakisisa mukati uye kunze kwekurovedza muviri.
The Breakdown
Carbohydrates inopa simba kuburikidza nekugadzira chirwere chinopedza shuga uye nenyuchi kuti zvive neshuga nyore. Izvo zvinosuruga zvinotapira zvinozopinda muropa redu uye zvinova shuga kana shuga yeropa. Ipakreas inobudisa insulin mukupindura kwehuga yeropa uye kushanda pamwe inoita kuti glucose inopinda masero edu. Glucose inotengesa mabasa edu ose ekugara kubva pakatarisa firimu, kufema kana kuti kubatanidzwa. Kuwedzerwa simba kana glucose zvakachengetwa mumatumbu edu uye chiropa kuitira kuti gare gare ikoshandise kana kuti inoshandurwa kuva mafuta.
Iko kunokonzerwa ne-carbohydrates inoshandura kumafuta ndiyo inonzi buzz inotengeswa kutengesa fad kudya. Isu tinowanzoisa pfungwa pazvivigiro zvemafuta zvinogona kukonzerwa nokudya carbs pane kuti zvakakosha sei kutsigira muviri unoshanda. Apo macronutrients (mapuroteni, carbs, nemafuta) anodyiwa muzviyero zvakakodzera, muviri wedu unoshandisa michina kuitira kuti tive neutano hwakanaka . Zvidzidzo zvinoratidza ma carbohydrates kusanganisira mashizha ane mashizha, miriwo, uye zviyo zvose zvinoratidzwa kutibatsira kutapudza mafuta emuviri, kuwana hutundu, nekuvandudza mitambo. Zvinoratidzika zviri nani dzidzo yemakrohydrate inokurudzirwa pamusoro pekuita sarudzo dzakanaka zveiyi macronutrient inokosha.
Zvimwe Carbohydrates Health Benefits
Carbs dzakaratidzwa kudzivirira muviri pane dzimwe zvirwere nekenza. Mahydrohydrates akakomba akaita se oatmeal akafuma mufiber uye kana achidya nguva dzose anoratidzirwa kuderedza dambudziko rekuwedzera kwehutano uye zvinetso zvemwoyo. Zvimwe zvehutano zvinobatsira zvinosanganisira kuderedzwa kwehutano hwekuwedzera muviri, kudzivirirwa kurudzi rwechipiri rwechirwere uye chirwere chakakwana chekudya. Carbohydrate inoratidzwawo kukurudzira kuora muviri uye kukwanisa kuchengeta chinangwa chiyero.
Kusiyana nefad yezvokudya zvinodaro, uchapupu hunoratidza hutano hwakanaka hweakagidhyidrate hauna hubatanidzwa nehupfumi kana kuwedzera. Kutsvakurudza kunoratidza kuti ma carbohydrates ndiwo chikamu chinokosha chekudya kwakanaka kunopa hutano hunokosha muviri unoda kuti zvive zvakanaka.
Nemhaka yokuti carbs haisati yakasikwa yakaenzana, ichava kushandiswa kusingagumi uye kushandiswa kwema carbohydrates akachengetedza muviri wedu mukati mehutano hwakanaka uye kunzwa zvatinokwanisa.
Carbs for Health uye Fitness
Iyo miviri miviri mikuru yemakhahydrates iri nyore uye yakaoma. Carbs inonyoresa inosanganisira shuga inowanzoitika muzvokudya sezvibereko, miriwo, uye mukaka. Yakawedzerwa shuga inowanikwa muzvokudya zvakagadzirwa kana zvakagadziriswa zvakanyorwawo pasi pejasi rega carb asi harina kufanana. Vane michina shomanana kupfuura zvokudya zvine shuga dzinowanzoitika. Zvinyorwa zvinokonzerwa nemakrohydrates zvinopinda muropa richikurumidza kupa simba rinokurumidza kumabasa emuviri. Vakawanda vakura vanoita basa nevatambi vachadya mazambiringa akaoma kana bhanani vasati vaita basa uye vanofunga kuti izvi zvinopa simba rakakwana pakugadzirira. Mamwe ma carb elula anozivikanwa neavo anonyanya kukuvadza antioxidants uye yakakosha mumutengo inosanganisira:
- Pomegranate
- Mangoes
- 100 muzana jisi yemichero
- Misi
- Yogurt
- Uchi hwakawanda hwechimiro
Mazai akakomba anosanganisira fiber uye starch uye anotora nguva yakareba kuti adye muviri usati watanga kushandisa glucose semhepo. Zviratidzo zvehutano hwakakosha zvinosanganisira zviyo zvose zvezviyo, quinoa, mbatatata, nyemba, miriwo, uye oats. Zvinokurudzirwa kumirira kwekunge awa yega yekuvhima mushure mekudya zvinokonzera makumbo ekudzivirira kuti zvinogona kugadzikana mudumbu. Vanhu vazhinji vanobatanidza mapuroteni anowanzoita mazai mavhenekeri ane majobhoni akakomba, kunyanya kana vachigadzirira kuvhara muviri.
Carbs dzakawanda dzakakosha muhuwandu hwemutengo kunze kwemashoko ega ega-carhydrates uye inofanira kuve muzana yezana rekudya kwedu. Izvozvo zvinokonzerwa ne-carbohydrates ndiyo yakanakisisa inobva kune fiber, antioxidants, vitamini uye amaminera:
- Leafy magidhi nemiriwo
- Nyemba
- Whole grains
- Oats
- Brown rice
- Legumes
- Raw nuts uye mbeu
- Zvibereko (maapulo nemajiro)
Shoko Rinobva
Mutumbi unoshanda paunogona napo kana sarudzo dzakanaka dzese dzisina kuoma uye dzakaoma dzinopedzwa nguva dzose. Kudzidza kusarudza zvakanakisisa makhahydrates kuti urambe uine utano hwakanaka huchaderedza kushungurudza kwakapoteredza hupi pamusoro pekusadya carbs uye kuita kuti kuve nyore kunzwisisa uye nzira chaiyo yekudya kudya.
> Sources:
cdc.gov, Division of Nutrition, Physical Activity, uye Kuwedzera, Kuwana Kuenzanisa
National Academy of Sports Mishonga, Kudya uye Mutsitsi Mutsva, Kudya Kwekuita, 5/14
National Academy of Sports Mushonga, Carbohydrates: Ichokwadi Kuti Iko Kunokukuvadza Here? , Geoff Lecovin, 1/15