Chii chinonzi carbs? Zvese zvaunoda kuti uzive nezve makabhohaidhiretsi

Wellness

Fungidzira izvi… Uri kutyaira uchitenderera, uchitsvaga nzvimbo yemanheru, uye Olive Garden inobata ziso rako. Anogamuchira vaenzi anopa kugamuchirwa kwoushamwari, asi iwe unogona chete kutarisa pachiratidzo padhuze naye: iyo Isingagumi Pasika Bowl. Zvinokudzwa. Uye usati wazviziva iwe, iwe uri muchiuno-wakadzika mu fettuccine Alfredo, penne bolognese, matatu-chizi lasagna, uye mabhasiketi ezvimedu zvezvingwa.

Unosiya waguta uye waguta, wakagadzirira kumborara. Asi iro dumbu rizere nepasta rinouya nemuviri uzere makabhohaidhiretsi.

Iko hakuna kushomeka kwemaonero anopesana nezve iyi inowanzo-mired macronutrient. Iwe ungangove wakaverenga nezvavo mumabhuru ekudzora uremu, mazano ezvekudya zvine hutano, kana mabhuku ezvidzidzo zvepamusoro zvechikoro chepamusoro, kwakasiyana masosi anogona kuvati zvinhu zvese kubva kune yakakosha yekuwedzera huremu kune yakakosha sosi yesimba. Asi chii, chaizvo, chiri makabhohaidhiretsi? Vanoitei? Unofanira kutakura kana kuchengeta daro rako here?

Iyi ndiyo gwara rakakosha kuma carbs, zvese zvaunoda kuti uvape nzvimbo ine hutano mukudya kwako kwezuva nezuva. Nekudaro, inotevera nguva iwe paunenge uchidzikisa mahwendefa ezviyo zvakakwana kana zvikafu, iwe unobva waziva chaizvo zvauri kupinda mazviri.

Chii chinonzi makabhohaidhiretsi?

Kune vanhu vazhinji, izwi rekuti makabhohaidhiretsi rinogadzira mifananidzo yeshuga inobata, chingwa, uye pasita. Izvi ndezvechokwadi, asi carb mhando uye mabasa zvakanyanya kuwanda nuanced. Makabhohaidhiretsi ndiwo manyuko emagetsi emuviri. Ivo ndeimwe yematatu macronutrient ekuvaka mumatunhu, pamwe nemafuta nemapuroteni. Carbs ari mune kuwanda kwezvikafu zvakasiyana, kubva kumatashi akaita sechingwa chena kusvika kuzviyo zvakaita sendi, kune michero nemiriwo.

Padanho remamorekuru, zvakavakwa kubva kucarbon, hydrogen, uye okisijeni, zvinosanganiswa nenzira dzakasiyana kuumba imwe yemakomponi maviri: aldehydes kana ketoni. Aya makomponi anowanzo gadzira macheni anonzi mapolymers kana polysaccharides. Segadziriro yekugaya inoshanda pamapolyhydrate ma polymer, ma enzyme anoapwanya iwo mukati mega shuga shuga, iyo inopinza muropa uye kuendeswa kumasero emuviri. Aya maseru anogona kushandisa glucose semafuta ipapo ipapo kana kuachengetera gare gare.

Kune matatu makuru mhando dzemakabhohaidhiretsi:

Shuga

Aya ndiwo ma carbs mune avo akakosha fomu. Iwo anonzi monosaccharides (nyore mashuga) uye anosanganisira glucose, fructose, uye galactose. Zvekudya zvine monosaccharides zvinowanzo kuravira zvinotapira nekuti kuravira mabhudzi anozviona setinotapira. Shuga yakapusa inowanikwa mu:

• Mudiwa
• Sirosi yegorosi
• Candy
• Zvibereko nemuto wemichero
• Mimwe miriwo

Kana maviri monosaccharide shuga akasunga pamwechete, anogadzira disaccharides senge lactose, sucrose, uye maltose. Mimwe mienzaniso ndeiyi:

• Tafura shuga
• Zvigadzirwa zvemukaka
• Doro
• Chingwa
• Midzi miriwo senge mbatatisi uye makarotsi

Dzinotangisisa

Haasi ese carbs anotapira, zvakadaro. Chikafu senge chingwa, pasita, uye zviyo zvakapfuma muma polysaccharides-marefu macheni eglucose. Aya makabhohaidhiretsi anowanzo chengetwa mumhasuru kana chiropa uye oshandurwa gare gare kuti ashandise simba, ndosaka vatambi vekutsungirira vachiashandisa ku carb mutoro, vachiwedzera kudya kwavo kwehydrohydrate pamberi peiyo nhangemutange hombe kana chimwe chiitiko chakasimba. Starch inowanikwa mu:

• Chingwa chena kana chezviyo chakazara
• Mucheka muchena kana mutsvuku
• Quinoa
• Pasita
• Chibage
• Mbatatisi
• Couscous
• Zvimwe zvekudya zvezviyo

Fibhi

Dhaidhi yefibha yakasiyana nedzimwe mhando mbiri dzemakabhohaidhiretsi (shuga nesitashi) nekuti muviri haugone kuugaya. Kune mhando mbiri dzefibre: inosungunuka (inonyungudika mumvura) uye isingasviki (inopfuura nepasina kugayiwa). Muviri unoshandisa uye unochengeta mamwe ma carbs sesimba, asi fiber inoshanda zvinangwa zvakasiyana. Soluble fiber inobatsira kudzora huwandu hweshuga yeropa uye cholesterol mazinga, nepo isina insoluble fiber inobatsira mune yekugaya maitiro. Zvimwe zvakawanda zvinobva kune zvekudya fiber zvinosanganisira:

• Zvibereko
• Muriwo
• Bhinzi nedzimwe nyemba
• Nuts uye mbeu
• Bhari
• Oatmeal

Nyore vs. yakaoma makabhohaidhiretsi

Carbohydrate ari kwese kwese. Kune mhando dzakasiyana dzinosiyana muchimiro, mashandiro, nemhedzisiro pamuviri. Nekudaro, ese ma carbs akanyorwa pamusoro anogona kusarudzwa seakareruka kana akaomarara. Sei? Izvo zvese nezve yavo mamorekuru kuumbwa.

Nyore makabhohaidhiretsi

Izvi zvakatwasuka kubva pashuga chikamu chiri pamusoro. Iwo monosaccharides uye disaccharides ayo muviri anogona kunwa nekukasira nekukasira, zvichikonzera kuwedzerwa kweropa glucose mazinga. Vanhu vagara vachibatanidza mashuga akareruka neshuga yekumhanyisa, ichiteverwa nenjodzi. Zvisinei, zvidzidzo zvakawanikwa kudya zvikafu zvine shuga kunogona kukonzera kuneta kwenguva pfupi panzvimbo. Kuparara uku kunogona kuperekedzwa nekutsamwa, hura hwakareruka, kurara, kutemwa nemusoro, uye zvimwe zviratidzo.

Zvigadzirwa zvakagadzirwa neshuga yakawedzerwa senge zvihwitsi, zvinwiwa, chibage manyuchi, uye madhishi ane huwandu hwakanyanya hwemakabohydrate. Asi iwo anowanikwawo mune mimwe michero, miriwo, zviyo, uye zvigadzirwa zvemukaka.

Complex makabhohaidhiretsi

Pano isu tine polysaccharides, akawedzeredzwa ngetani e carbs ane akareba ekugaya maitiro. Aya ndiwo mashanga uye faibha zvakanyorwa pamusoro, zvinowanzo kuwanikwa muzviyo, michero, miriwo ine sitachi, nyemba uye nzungu.

Kazhinji kazhinji, akaomesesa makabhohaidhiretsi ane hutano pane akareruka carbs, sekureva kwaClaudia Hleap, RD, LDN, anomhanya tsika yega muPhiladelphia. Izvo zvinonyanya kuomera muviri kupaza mukati mega mamorekuru eshuga, uye nekudaro, ane huwandu hwakadzikira peshuga yeropa uye insulin mazinga mumuviri. Makabhohydrate akaomarara ane zvakawanda zvekudya faibha, izvo zvakakosha kuti ura hutano uye shuga yeropa manejimendi, anodaro. Kunyangwe zvakadaro, Hleap inotsigira kuti zvese zvekudya zvinogona kukwana mukudya zvine mwero.

Yakanaka vs. akaipa makabhohaidhiretsi

Yakaderera-carb chikafu mafashoni akapa vanhu vazhinji fungidziro yekuti ese makabhohaidhiretsi akaipa. Nepo izvi zvikafu zvichikwanisa kushamisa vamwe, hazvireve kuti carb-inorema chikafu inofanirwa kukandwa kunze zvachose. Ichokwadi ndechekuti makabhohaidhiretsi anogona kunge akanaka kana akaipa. Izvo zvese zvinoenderana nekwaanobva.

Carbohydrate yakashatiswa zvisina basa, anodaro Jo Lichten, Ph.D., RDN, nyanzvi yehutano uye mutauri uye munyori we Dr. Jo 'S Kutangazve . Nezvikamu zviviri kubva muzvitatu zvevakuru veAmerica izvozvi vakafutisa kana kufutisa, pane chikonzero chekucheka shure. Pamakabohydrate, hongu, uye nezvimwe zvese, futi. Carbohydrate haasisina kana mashoma anoitisa huremu nyaya. Chikafu chakawandisa uye chisina kukwana chiitiko ndeche.

Mangani makabhohaidhiretsi ayo munhu anoda pazuva?

Mirayiridzo yezvokudya inoratidza kuti carbs inofanira kuita 45% -65% yezvokudya zvine hutano-izvo zviri pakati pegumi nemazana maviri nemakumi maviri nemakumi matatu nemazana maviri nemazana maviri ezviuru zvekoriori. Uropi hunoenderana neshuga yesimba, anodaro Hleap. Saka zvakakosha kuti titore makabhohaidhiretsi akakwana kupa muviri nezvazvinoda.

Kune akasiyana siyana carb sosi, mamwe ari nani pane mamwe. Iwo aunofanirwa kudzivirira anogadziriswa kana akacheneswa carbs ayo akabviswa chikafu chekudya, mavitamini, uye zvimwe zvinovaka muviri. Izvi zvinosanganisira furawa chena, mupunga muchena, mapeke, mabhero, bundu re pizza, pasita chena, majusi emichero, uye madhiri mazhinji. Panzvimbo iyoyo, sarudza macarbohydrate akazara semichero nemiriwo, bhinzi, nzungu, mhodzi, mupunga wakasviba, uye chingwa chezviyo chakazara kana pasita.

Nekudaro, kunyangwe izvo zvingadomwa nezvimwe zvekudya, kungodya makabhohaidhiretsi hazvingokonzere kuwedzera huremu Asi yakawandisa isina macalorie kubva kwakanatswa carbs anogona. Kurema huremu kushoma kubva kune smart carb masosi uye zvisina kugadzirwa chikafu. Vanhu vane mamwe matambudziko ehutano, senge prediabetes kana Type 2 chirwere cheshuga, inofanira kunyatso chenjera. Nyore, yakanatswa carbs yakakwira pane glycemic index. Zvinokonzera zvinokurumidza spikes mumashuga eropa, zvichitungamira kumatambudziko anogona kunge akakomba. Fibers, kune rumwe rutivi, inogona kubatsira kudzora shuga yeropa pamwe necholesterol .

Yakaderera-carb vs. yakakwira-carb chikafu

Mumakore gumi apfuura, vezvenhau, vakakurumbira, makirabhu ezvehutano, nevamwe vakaisa mahydrohydrate sekiyi yekudzikisa uremu. Mubvunzo ndewokuti, izvi zvikafu zvinoshanda here, kana ivo vari kungopfuura mafashoni?

Kudya kwakaderera-carb

Chinangwa cheidzi dhayeti ndeye metabolic nyika inonzi ketosis (saka, iyo keto kudya ). Nokuderedza zvinoshamisa huwandu hwemacarhydrate anodyiwa, muviri unomanikidzwa kutsvaga imwe sosi yemafuta: mafuta. Kupinda ketosis, muviri uchapisa ayo mafuta zvitoro, uchidonhedza muviri mafuta mazinga. Nguva zhinji, yakaderera-carb dieters inokurudzirwa nemhedzisiro-pfupi mhedzisiro sezvavanorasikirwa nehuremu hwemvura uye vanotanga kudurura mafuta. Uye kudya kwakaderera-carb kunogona kubatsira kudzikisira kunwa kune hutano kwecarbs yakanatswa.

Zvimwe zvidzidzo akabatanidza kudya kwakaderera-carb kune yakakura kurasikirwa uremu kupfuura nzira dzechinyakare, nepo vamwe vanoti izvo, mukufamba kwenguva, ivo vanofambisa mhedzisiro yakafanana senge zvine mwero-kudya nzira. Ivo vanogona kunyange kuunza mamwe asingadiwe mhedzisiro uye uye, maererano imwe ongororo ichangoburwa , kupfupisa hupenyu hwemunhu.

Hleap inoyambira nezvekubvisa macronutrient yese mukuedza kudzikisa huremu. Paunocheka boka rese rekudya kubva mukudya, anodaro. Iwe uri kuzviisa panjodzi yekushomeka kwekudya zvinovaka muviri uye zviratidzo zvinosangana nazvo, zvinosanganisira kuneta, kushaya simba, kunetseka kwepfungwa, kuzvimbirwa, uye / kana neuropathy.

Lichten anobvuma kuti carbs akakosha kune hutano hwakakwana. Kana iwe usingadye makabhohaidhiretsi akakwana, muviri unozoshandura protein yatinodya kuita glucose, anodaro. Asi zvinosuruvarisa kuti mapuroteni haana zvese zvinovaka muviri zvinoita makabhohaidhiretsi, sevhitamini C, vhitamini A, B mavitamini, nezvimwe. Mapuroteni haana fiber, izvo zvakakosha kune hutano hwematumbo uye kudzivirira cancer yekoloni.

Kudya kwakakwirira-carb

Kupokana neazvino online online kudya nzvimbo, imwe ongororo ichangoburwa yakaratidza kuti yakakwira-carb, yakaderera-mafuta chikafu chaicho chaiburitsa zvirinani kuonda kurasikirwa mhedzisiro. Ehe, izvo zvidzidzo zviri muchidzidzo ichi zvaisabhowa pamadonati nepasta. Pane kudaro, ivo vaidya chikafu-chakavakirwa chikafu chine zvakawanda zvakasikwa, zvakaoma carbs, uye tambo. Kudya chikafu chepamusoro-carb chinovakirwa pane chisina hutano, yakanatswa carbs inogona chaizvo kuzadzisa iyo inopesana-kuwedzera uremu uye yakawedzera njodzi yehutano hwemwoyo, Rudzi rwechipiri chirwere cheshuga, BP, high cholesterol, nezvimwe. Kudya zvine hutano hwepamusoro-carb hakuna kuve neruzivo rwakafanana newavo vashoma-carb, asi kana uchinge washandiswa nemazvo, zvinoita kunge vanogona kuve hutano hwakanaka kwenguva refu sarudzo. Mushure mezvose, chikamu chikuru chekudya kwezuva nezuva chemunhu chinofanira kunge chine hutano, husina kutsanangurwa carbs zvakadaro. Mukufamba kwenguva, kudya kwakanyanya-kwakaomarara kwecarb kunogona kuve nyore kuchengetedza pane chikafu chakaderera-carb.

Hauna chokwadi chekuti carb sosi ine hutano here kana isina hutano? Tarisa chinyorwa chekudya. Kwete chete iyo inonyora yakazara makabhohaidhiretsi, asi zvakare inoratidza kuti yakawanda sei yeiyo yakazara inoumbwa neyekudya fiber, shuga, uye yakawedzera shuga. Ngwarira chikafu chine huwandu hwakawanda hweshuga uye hwakawedzera shuga. Yakakwira fiber, kune rimwe divi, inowanzo kuratidza carb ine hutano.

Pazasi mutsara: Tora keke rako, asi udye zvine pfungwa

Kunyangwe iyo internet izere nezvinyorwa nezve makabhohaidhiretsi, ese achizivisa avo ezvishamiso mhinduro (ivo vakaipa, ivo vakanaka, vadye, musavadya, nezvimwewo), Hleap anoomerera kuti izvi zvese ndezvekuenzanisa kudya uye kunodya zvine mwero. Iko hakuna kudikanwa kwekuratidzira chimwe chinhu se 'chakanaka' kana 'chakaipa' kana kudzora zvachose chero chinhu kubva kuchikafu. Iyo 'yekudya-pfungwa' inowanzo kuverengerwa nekudzora uye mhosva, anodaro. Mazhinji madhaidhi madhairekitori anoshanda pakurasikirwa nehuremu asi haagadzirisike, saka vanhu vazhinji vanopedzisira vadzosera huremu hwese hwavakarasa, dzimwe nguva kutodarika zvavakarasa.

Pane kudaro, iye anotsvaga nzira isiri-yekudya, zvinoreva kuti haufanire kurambidza chero chinhu kubva kuchikafu, asi zvakakosha kuisa pekutanga chikafu chine hutano chinoita kuti ugare wakasununguka uye uzere, Hleap anodaro. Idzi zvekudya zvizere-zviyo makabhohaidhiretsi, michero, mapuroteni akaonda, uye isiri-starchy miriwo. Saka, kana iwe uchida kuki, unayo! Asi idya zvine hutano kudya kwakaringana kazhinji uye idya zvine pfungwa.