Nickname ye carbohydrate inogona kuva nekutaura kwakasiyana siyana
Izwi rokuti carb inopfupika neakinhydrate . Icho chimwe chezvinhu zvitatu zvakakosha macronutrient zvikamu zvezvokudya, uye mamwe maviri ari mapuroteni nemafuta. Carbohydrates inosanganisira mashizha uye shuga anogadzirwa uye anoshandiswa kuti ave nesimba mumuviri. Simba rinokosha re digestible carbohydrate ndiro 4 makorikiti ne gramu yehuga uye yakasara.
Carbohydrates inogadzirwa necarbon, hydrogen, uye oksijeni.
Inogona kuva sutu diki kana kuti inogona kuva yakaoma nyota. Zvirimwa nemishonga yehuchi ndiyo inotakura makidhihydrate muzvokudya. Sukari yakanatswa yakawedzerwa kune zvinwiwa nezvimwe zvinhu zvinowanzobudiswa kubva kumiti yemichero.
Dhiyabhorosi fiber haigoneki makabhahydrates. Fibhi haishandisirwi simba nemuviri uye saka magiramu e-fiber anowanzorongedzwa ari oga pasi pegidhaini yehydrohydrate pamakero ekudya. Kunyange zvazvo utachiona hwekudya husingashandisi simba, hunoita basa rinobatsira pakugadzirisa uye kusagadzikana kwemagetsi.
Carbohydrate inorongwa nenzira dzakasiyana. Nzira yakanyanyisa yakakwana nemakemikari akaumbwa, neshuga inorondedzerwa se monosaccharides uye disaccharides uye yakaoma kwazvo makhahydrates se polysaccharides kana oligosaccharides.
Zvimwe zvinoreva uye kushandiswa kweCarb
Izwi rokuti carb uye rave rine zvimwe zvinoreva:
- Chikafu chakakosha mu-carbohydrate (kana kushandiswa kwezvokudya zvakadaro) dzimwe nguva chinonzi carb. Izvi zvinowanzova zvokudya zvekudya zvakadai semamate, chingwa, kana rizi. Muchirevo chechirevo ichi, shoko racho rinowedzera kana kudarika izwi rechirevo, nekuti zvimwe zvekudya zvakakwirira mumakrohydrate, zvakadai sehuga-zvinotapira zvinwiwa, hazviwanzi kunzi carbs. Iyo pfungwa yakanaka yekudzivisa kushandisa shoko rokuti carb kuti ritaurire kune chikafu nekuti rinogona kuita kuti kuve nekuvhiringidzika kuti chii chinonzi glucidhyrate zvechokwadi.
- Vanhu vari kudya zvishoma-carb vanowanzoshandisa carb kuti vaire ggramu yemakrohydrate . Dzimwe nguva vanoti, "Maapuro aya ane ma carb 17 mukati mawo," kana kunyanya zvakare anotaura nezvezvokudya zvine "mazamu akawanda" kana kuti "kwete marashi akawanda."
- A gram ye net carb (inonziwo inobudirira carbs nemamwe mazwi) inogonawo kushandiswa kune carb, zvikurukuru nevanhu vanotevera nzira yakaderera-carb yekudya. Izvi zvinoreva kuti magiramu e-fiber uye zvichida mamwe maitiro e-carbohydrate ayo asingasvibisi shuga yeropa ave achibviswa kubva kuhuwandu hwegorobhahydrate.
Akanaka Carbs vs Bad Carbs
Iwe uchanzwa zvakare mazwi "akanaka carbs" uye "zvakaipa carbs" izvo zvinogona kuvhiringidza nokuti hapana imwe nzira yekuisa zvikamu zviviri. Vanyori vakasiyana vanoshandisa tsanangudzo dzavo pachavo. Kushandiswa uku kuri kureva kudya chaiyo se carbs, iyo isiri tsika yakanaka.
Zvokudya zvakakwirira mumakrohydrate zvakanatswa zvinowanikwa pane dzakawanda mazita ezvokudya zvinokurudzirwa sezvinofanira kuva zvishoma kana kudziviswa. Izvi zvinosanganisira zviyo zvisati zvasara, zvinowedzera shuga, uye zvokudya zvinogadzirwa).
Mu "Dietary Guidelines 2015-2020" Office yeDaase Prevention uye Health Promotion inokurudzira kushandura kudya mimwe miriwo, michero, mbeu yose, uye mukaka kuti kuwedzere kushandiswa kwe calcium uye fiber fiber. Vanokurudzirawo kuchinja kubva kune shuga yakawedzerwa mune zvinwiwa, zvinopedza kudya, uye masipi.
> Kwakabva:
> Dietary Guidelines 2015-2020. Office of Disease Prevention and Health Promotion. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#food-groups