Carbohydrates inogona kunge yakanyanyisa kuvhiringidza, dzimwe nguva vanhu vanotaura nezvemakombeti akaoma se 'carbs' akanaka uye ma carbs uye vanowanzotaurira kwavari semabhodha ehydrohydrates se 'bad carbs.' Asi handifungi kuti zvakarurama kutaura kuti ma carbs ose asina kunaka akaipa, mamwe acho akanaka. Rega ndikutsanangurire zvishoma nezve biochemistry ye-carbohydrates echeka.
Ndezvipi Zviri Nyore Carbs?
Sezvo kune makemikari zvakagadziriswa, carbs shomanana mashoma emakemikari anosanganisira monosaccharide kana maviri monosaccharides akabatanidzwa pamwechete.
Chero chakakura kudarika icho chinonzi chirongwa chemakinhydrate.
Zvakanaka, saka chii chinonzi monosaccharide? Inongova shoko rakanaka kune shuga imwe chete. Glucose inonzi monosaccharide, uye ishuga yakanaka nokuti iyo ndiyo shuga muviri wako uye kushandisa kweuropi kwehuni zuva rega rega. Mamwe monosaccharides anosanganisira fructose, inowanikwa muzvibereko nemiriwo, uye galactose, inowanikwa mumukaka. Hapana chimwe chezvizvi chakaipa kwauri.
Sirasi imwe chete inogona kusanganiswa kugadzira disaccharides , izwi rinoreva "shuga maviri." Izvi izvi zvinosanganisira:
- Lactose (mukaka shuga) inoumba glucose uye galactose molecules. Vanhu avo vane "lactose kusagadzikana" havakwanisi kugadzira shuga iyi zvakanaka.
- Sucrose (table sugar) inoumbwa ne glucose uye fructose molecules. Ndiyo powdery yakachena kana kuti granular zvatinowanzoreva se "shuga" apo tiri kubika kana kubika.
- Maltose (tsvina yemarara) inobudiswa panguva yekucheka kwezviyo zvakadai sebhari.
Carbs ari nyore zviri nyore kuti muviri wako ucheke. Hazvina kuitika mumuromo kana mumudumbu - zvakawanda zviri nyore carbohydrate digestion inowanikwa mudumbu duku. Inymei inoputsa sorosi nyore muzvikamu zvakasiyana siyana zvinogona kuyambuka matumbo emadziro ezvo uye kupinda ropa rako. Chero shuga muviri wako usingashandisi mafuta kunoshandurwa kuva mafuta uye unochengetwa mumashu.
Kuzivikanwa Zvisina Mwero Karubhadhiroji paMavara
Carbs iri nyore inowanzoshandiswa muzvokudya zvinoshandiswa. Kazhinji ivo zvikafu zvakakosha mumakoriyumu, uye hazvivi zvinovaka muviri, saka kana iwe uchichenesa kudya kwako, zvinogona kubatsira kuderedza zvokudya zvine zvinhu izvi:
- Sucrose
- Brown Sugar
- Raw Sugar
- High Fructose Corn Syrup
- Chibage Syrup
- Dextrose
- Glucose
- Fructose
- Maltose
- Malt Sugar
- Syrup
- Uchi
Zvose Zviri Nyore Zvakinehydrates Zvakaipa Kwauri Here?
Sezvandakambotaura kare, haisi mikoko yakashata - muviri wako unofarira iwo zvakakwana. Kufanana nezvinhu zvakawanda, ndiyo inodhaka inokonzera uchetura, saka chinetso ndechokuti kudya kwemashuga mashoma ane mazana akawanda, uye shuga yakawanda haisi yakanaka kwauri.
Zvibereko nemiriwo zvinowanzova nefructose - asi ivo vakakunakirawo nokuti vane mishonga-yakaoma , uye vane fiber inononoka kugadzika uye kunyorera shuga. Mazai emichero asina mafiber anogona kuve ane utano hwakanyanya, asi ma carbohydrates ari nyore anodonhedzwa nokukurumidza pasina fiber kunonoka kuderedza pasi. Saka ndicho chikonzero kuti zviri nani kudya chibereko chakazara pane kunwa jisi yemichero.
Misi ine lactose, iyo inetso kune vanhu vane lactose-vasingatendi. Vanhu vane chirwere ichi vanofanira kuchengetedza mukaka nemimwe michina yakawanda yemishonga kana kushandisa mazana enzyme anonzi supplemental anobatsira kuviga shuga.
Kunobva:
United States Centers for Disease Control and Prevention. "Zvokudya zveMunhu wese: Zvinyorwa: Carbohydrates." Yakasvika musi waMarch 8, 2016. http://www.cdc.gov/nutrition/everyone/basics/carbs.html.