Carbs HaIsati Yakasikwa Izvo
Carbohydrates (carbs) inokosha pakudya kwedu, simba rekutanga, uye rinokosha kuti uve nehutano hwakanaka. Apo patinodya gorocidharini , muviri wedu unoshandura iwo kuva glycogen (shuga) inopa simba ratinoda kuti riite muviri. Dambudziko racho rakanaka rakakura rakawanda rakanyorwa kuti rakaipa uye mazhinji fad kudya inokurudzira kuti iparadzwe kuti iwedzere uremu, kuderedza mafuta, uye kuvandudza masimbi. Izvi zvingatigadzirisa kuti tisava nehutano hwakakwana, simba shoma, uye zvinogona kukanganisa kushanda.
Kusiya iyi macronutrient inokosha kubva mukudya kwezuva nezuva hakusi mhinduro yekurasikirwa kana kuwana muviri wakaonda. Maererano nekutsvakurudza, tinogona kuve nemigumisiro iyo muviri wako unoedza kuita kuti pakarepo kushaya mafuta. Zvimwe zvinokonzerwa nekugadziriswa kwecarb zvinogona kusanganisira kuneta, kuneta, kuora mwoyo, kushaya simba, uye kuora mwoyo pamwe chete nezvinetso zvakakomba zveutano.
Kuti tive nehutano hwakanaka uye tibudirire zvinangwa zvedu zvepfungwa , kunzwisisa mutsauko pakati pezvakanaka nezvakanaka zve carbs zvichave zvakakosha. Kana tangoziva kusarudza zvakanaka makhahydrates, tichanzwa wakasununguka kusanganisira ivo kutsigira mararamiro akanaka.
Chii chakasiyana?
Ndechipi musiyano pakati peyakanaka neakaipa? Zvichave zvakakosha kunzwisisa maitiro e-carbohydrates musati mhinduro mubvunzo iwoyo. Carbohydrates inogona kurondedzerwa seyizvi:
- Mahydrohydrates Akawandisa : zvokudya zvakakura mufiber uye starch inotora nguva yakareba kuti inye isati yashandiswa kushandisa glucose kuitira simba. Izvo zvine mavhithamini anokosha, mineral, uye antioxidants. Slow-release release energy for the body is provided with consumption. Mbeu dzose, nyemba, quinoa, legumes, oats uye jisi tsvuku ndezvakanaka zvemhepo yakagadzikana yakawanda.
- Zvine makemikariji ezvinyorwa: zvokudya zvine mashuga echisikigo nyore nyore kugadzirwa nemuviri uye kupa simba nokukurumidza. Zvibereko, mimwe miriwo, mukaka nemukaka wemukaka zvakagadzirwa nemafuta emaroto. Carbs ari nyore anowanikwa mukugadziriswa uye kucheneswa kwezvokudya soda, chichena chemashuga, uye mapeji anofanirwa kudziviswa. Kunyange zvazvo michero, miviri, uye mukaka zvinoratidzika sejasi rakasviba, rine zvimiti zvinokosha , fiber, uye mapuroteni uye zvinoshanda zvakadai sezvakawanda zvakagadzirwa necarbohydrates apo inogadzirwa.
Chii Chinofanira Kuita Carbs Ikudzivisa uye Kudzivisa?
Kusarudzwa kwekodhi yakakosha kunokosha kumunhu ane utano hwakanaka. Iyo yakanakisisa yemakungudihydrates inobva pane zvakasikwa uye kwete kubva mubhokisi. Zvinosanganisira zvokudya zvinokonzera-zvakaoma sezviyo zvakakwana, miriwo, uye michero.
Kudya nzeve yegorosi kubva kumafuro zvichienderana nemafuta, mahwende akaomeswa pamusoro pemiti yakashongedzwa, mbatata yakabikwa panzvimbo yebhagi re chips ndiyo mienzaniso mikuru yekusarudza carb yakanaka pamusoro pekarbi yakaipa. Kushandisa jira rakasvibira pamusoro pemuchena, zviyo zvose kana upfu hwegorosi pamusoro pemachena ndeimwe nzira yekusarudza yakanaka carbs. Inotevera mutsara wema carbs akanaka anokurudzirwa kuti uve nezvokudya zvine utano:
- miriwo - kudya zvakasiyana siyana zuva rimwe nerimwe
- zviyo zvakakwana - oats, quinoa, ruzi rutsvuku, nebhari zvishomanana
- nuts uye mbeu
- zvibereko zvose
- Nyeredzi nemagumbe
- Tuber - mbatata, mbatatisi
Dzivisa mahedheni e-carbohydrates asina simba muhutano hwemutengo unobatsira muviri usina kunaka. Carbs yakaipa inosanganisira zvakanyanya kushandiswa, chikafu chakabviswa zvigadzirwa zvezvokudya zvinokonzera mabhizimisi akawanda. Cherechedza mavara ezvokudya zvakasimbiswa anovimbisa mafuta akaderera, shuga-isina, isina mafuta, yakagadziriswa, yakadzika koriori, uye hapana shuga yakawedzerwa. Zvinosuruvarisa, ma carbs akaipa akadai aya akarova chimiro chemufaro chakavanzwa sezvibereko zvine utano.
Zvakakosha kuve nekuziva zvakakwana pakuziva gara rakaipa uye kubvisa zvose zvingabvira kubva pakudya kwedu. Kana iwe usingakwanisi kunzwisisa zvinoshandiswa pakurongwa , zvinogona kunge zvakashata. Zvimwe zviduku zvishoma kune chimwe chinhu chekudya chakaiswa mukati maro chiri nani. Zvokudya zvakakanyiwa zvinofanira kunge zvichingova zvishoma zvigadzirwa uye hupenyu hupffupi hwemafuro hunofanirwa kuonekwa seutano hwakanaka.
Kubvisa ma carbohydrates akashandiswa sechingwa chena, zvipuka uye soda ndiyo nzira dzakanakisisa dzokudzivisa marashi. Inotevera urongwa hwema carbs akaipa hukurudzirwa kuti udzivirire kuti huve hutano hwakanaka:
- Sugary zvinwiwa - soda, shuga inowedzera zvinwiwa zvemitambo uye mvura yakasviba
- Mafuta - mazhinji anozadzwa neshuga yakawedzerwa uye zvinodzivirira
- Chikafu chakachena - chinonatswa chigadzirwa chakashaya chikafu
- Zvokudya zvakagadzirwa - kusakosha kwekudya zvakakwana uye kuzere nezvakachengetedza
- Ice cream, candy uye mukaka chokoleti - inoshayiwa chikafu chekudya, yakakosha mune shuga uye mishonga. Quality chocolate tsvuku inogona kuiswa mune kudya kwakanaka .
Iyo yakanakisa carbs ichave yakakwana yezvokudya zvechokwadi, kazhinji haisi muhomwe, uye inosanganisira miriwo, michero, uye mbeu yose.
Akanaka Carbs uye Fiber
Dhiyabhorosi fiber inobva kumakombohydrates akaoma uye ari nyore. Dietary Guidelines kune veAmerica vanoti tinodya 45-65 kubva muzana yezvokudya zvedu kubva kumagidhahydrates ane utano kuti tikwanise kugadzirisa fiber. Nhengo dzedu dzekudya dzinofanira kuenzana pakati pe25-35 gramu zuva rega rega. Zvidzidzo zvenguva dzose zvinoratidzira kudya zvakakwirira mufibibatsiro neruzhinji kurasikirwa, kuwedzerwa kudya, uye kuderedza ngozi yezvirwere. Tinoda miviri miviri ye fiber yehutano hwakanaka uye hutano :
Simba risina kuputika harina kuputsika panguva yekudya uye inopinda muropa. Icho chinowedzera zvakawanda kumeso edu kuti zvive nyore kubvisa kuderedza kuitika kwekudzivirirwa. Zvokudya zvinotevera makaridhyidhari akanaka uye nzira yakanakisisa yekudya zvisina kufanira fiber:
- Yese gorosi chingwa
- Bhari
- Brown rice
- Couscous
- Bulgur kana zviyo zvose zvezviyo
- Gorosi bran
- Mbeu
- Mimwe miriwo
- Zvibereko
Soluble fiber inobata mvura uye inova gel rinonamatira mukati megumbo redu rekudya iro rinobatsira kugadzirisa chirwere chekuchera nyore nyore. Inosungirawo cholesterol uye shuga kuderera kana kudzivirira kusunungurwa kwavo muropa. Simba rakasvibiswa rinokurudzira zvakanaka kugadzirisa mabhakitiriya ekuderedza kuputika uye kukurudzira chitachiona chedu. Zvokudya zvinotevera zvikakodhidhiji zvakanaka uye mhepo yakakura ye fiber yakasanganiswa:
- Oatmeal
- Oat bran
- Bhari
- Nuts uye mbeu
- Zvibereko zvizhinji
- Dry nyemba uye mapepa
- Zvinyorwa
Zvimwe Pamusoro peKehydrates
Ikokuenzanisa yakakodhaidhadhi inotevera inotsanangura kuti nei carbs isingasikwa yakaenzana:
Akanaka Carbs
- Kuderera kusvika pakuenzanisa makiroriki - tinokwanisa kudya zvakakura nemazana emakori
- Maitiro ehutano - zvakasiyana-siyana zvakasiyana-siyana zvinopa hutano hunokosha
- Kwete sutu yakanatswa kana mbeu dzakanatswa
- High fiber content - inoratidzwa kuti itonge shuga yeropa uye insulin, inoderedza zvakaipa cholesterol, kubatsira mukurasikirwa kwemazivi, kunatsiridza kudya, uye mamwe mararamiro ehutano
- Low mu sodium
- Zvishoma mumafuta akazara, zvakaderera kusvika pasina cholesterol, uye kwete Trans mafuta
Akaipa Carbs
- Yakakwirira mumakorikori kune chikamu chiduku
- Yakakwirira muSukari yakanatswa - zvidzidzo zvinonatswa shuga dzakanatswa sezvinonzi high fructose corn syrup inogadzira zvinopfuura 20% yemakoriri atinodya zuva rimwe nerimwe . Yakanatswa shuga yakabatanidzwa nechirwere, kuneta uye chirwere cheshuga cheshuga. Girafu yakasviba, high fructose corn syrup, uye yakawedzerwa shuga ndiyo mienzaniso
- Ipamusoro muzviyo zvakanatswa - hupfu hwegorosi hwakabviswa muhutano hwekudya hwakaitwa kuti utarise mutsvuku muvara
- Nutrient kukosha - zero kusvika zvishoma
- Fiber - zero kusvika zvishoma
- Sodium - High
- Mafuta - High
- Cholesterol - High
- Trans fat - High
Shoko Rinobva:
Carbohydrates inhengo inokosha yezvokudya zvinovaka uye simba redu guru. Izvi hazvirevi kutakura pamusoro pezvinhu zvakashata zvakadai semafuta uye soda asi kusarudza marashi akanaka kuti awane hutano hwakanaka uye hutano. Carbs haasati yakasikwa yakaenzana uye kukwanisa kuziva zvakanaka kune vakaipa ichakubatsira kunzwa zviri nani pamusoro pekuzvichengeta mune zvekudya kwako.
Sources:
National Academy Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids, 9-5-02
cdc.gov, chikafu chevanhu vose, makhahydrates , 12-11-12