Yini ama-carbs? Konke odinga ukukwazi ngama-carbohydrate

Ukuphila kahle

Thatha isithombe lokhu… Ushayela uzungeza, ufuna indawo yokudla kwakusihlwa, futhi i-Olive Garden ikudonsa ngeso. Umphathi wezindlu wamukela ngobungane, kepha ungagxila kuphela kusibonakaliso esiseduze kwakhe: i-Never Ending Pasta Bowl. Kuyakhazimula. Futhi ngaphambi kokuthi wazi, ujule okhalweni e-fettuccine Alfredo, ipeni bolognese, i-lasagna enoshizi-amathathu, namabhasikidi ezinti zezinkwa.

Ushiya usuthi wanelisekile, ulungele ukulala kancane. Kepha leso sisu esigcwele i-pasta siza nomzimba ogcwele ama-carbohydrate.

Akukho ukushoda kwemibono engqubuzanayo ngale macronutrient evame ukwenziwa. Kungenzeka ukuthi ufunde ngabo kumabhulogi okwehlisa isisindo, izincomo zokudla okunempilo, noma izincwadi zesikole zamabanga aphezulu, imithombo ehlukahlukene engababiza ngokuthi yikho konke kusuka kunembe oyinhloko oyisisulu kuya kumthombo wamandla obalulekile. Kodwa yini ngempela ama-carbohydrate? Benzani? Ingabe kufanele ulayishe noma ugcine ibanga lakho?

Lesi umhlahlandlela obalulekile we-carbs, konke okudingayo ukuze ubanikeze indawo enempilo ekudleni kwakho kwansuku zonke. Ngakho-ke, ngokuzayo lapho ubhala phansi amapuleti ezinhlamvu ezigcwele noma amaqebelengwane, uzokwazi kahle ukuthi ungena kuphi.

Yini ama-carbohydrate?

Kubantu abaningi, igama elithi carbohydrate likhombisa izithombe zokuphatha okunoshukela, isinkwa, ne-pasta. Lokhu kulungile, kepha izinhlobo nemisebenzi ye-carb kunciphise kakhulu. Ama-carbohydrate angumthombo wamandla oyinhloko womzimba. Ingenye yamabhulokhi amathathu ama-macronutrient ekudleni, kanye namafutha namaprotheni. Ama-carbs anokudla okuningi okwehlukene, kusuka esitashi esifana nesinkwa esimhlophe kuya ezinhlamvini ezinjenge-lentili, izithelo nemifino.

Ezingeni lamangqamuzana, akhiwa ngekhabhoni, i-hydrogen, ne-oxygen, ehlangana ngezindlela ezahlukene ukwakha enye yamakhemikhali amabili: i-aldehydes noma i-ketone. Lezi zinhlanganisela zivame ukwakha amaketanga abizwa ngama-polymers noma ama-polysaccharides. Njengoba uhlelo lokugaya ukudla lisebenza kuma-polymer e-carbohydrate, ama-enzyme awaphula abe ushukela olula oshukela, ongena egazini udluliselwe kumaseli omzimba. Lawa maseli angasebenzisa i-glucose njengophethiloli khona manjalo noma awugcinele kamuva.

Kunezinhlobo ezintathu eziyinhloko zama-carbohydrate:

Ushukela

Lawa ama-carbs ngesimo sawo esiyisisekelo. Babizwa ngokuthi ama-monosaccharides (ushukela olula) futhi afaka i-glucose, i-fructose, ne-galactose. Ukudla okuqukethe ama-monosaccharides kuvame ukunambitha okumnandi ngoba ama-buds wokunambitha akubona njengoshukela. Ushukela olula utholakala ku:

• S'thandwa
• Isiraphu yommbila
• Uswidi
• Izithelo neziphuzo zezithelo
• Eminye imifino

Lapho amashukela amabili e-monosaccharide ehlangana ndawonye, ​​akha ama-disaccharides afana ne-lactose, sucrose, ne-maltose. Ezinye izibonelo yilezi:

• Ushukela wethebula
• Imikhiqizo yobisi
• Ubhiya
• Esinye isinkwa
• Izimpande zemifino njengamazambane namanqathe

Isitashi

Akuwona wonke ama-carbs amnandi, noma kunjalo. Ukudla okufana nesinkwa, i-pasta, nokusanhlamvu kunothile kuma-polysaccharides – amaketanga amade eglucose. Lawa ma-carbohydrate avame ukugcinwa emisipheni noma esibindini futhi aguqulwe kamuva ukuze asebenzise amandla, yingakho abagijimi abakhuthazelayo bewasebenzisela ukulayisha i-carb, bakhuphule ukudla kwabo kwe-carbohydrate ngaphambi komjaho omkhulu noma omunye umsebenzi womzimba onzima. Isitashi sitholakala ku:

• Isinkwa esimhlophe noma esigcwele
• Irayisi elimhlophe noma elinsundu
• I-Quinoa
• IPasta
• Ukolweni
• Amazambane
• Umzala
• Okunye ukudla okusanhlamvu

Izintambo

I-fiber yokudla ihlukile kwezinye izinhlobo ezimbili zama-carbohydrate (ushukela nesitashi) ngoba umzimba awukwazi ukukugaya. Kunezinhlobo ezimbili ze-fiber: encibilikayo (incibilika emanzini) nokungancibiliki (kudlula kokungagaywanga). Umzimba usebenzisa futhi ugcine amanye ama-carbs njengamandla, kepha i-fiber isebenza ngezinhloso ezahlukahlukene. I-fiber encibilikayo isiza ukulawula amazinga kashukela egazini namazinga e-cholesterol, kuyilapho i-fiber engancibiliki isiza ezinkambisweni zokugaya ukudla. Eminye imithombo eminingi ye-fiber yokudla ihlanganisa:

• Izithelo
• Imifino
• Ubhontshisi neminye imidumba
• Amantongomane nembewu
• Ibhali
• I-oatmeal

Ama-carbohydrate alula uma eqhathaniswa

Ama-carbohydrate akuyo yonke indawo. Kunezinhlobo ezahlukahlukene ezehlukile ngesakhiwo, ukusebenza, kanye nemiphumela emzimbeni. Kodwa-ke, wonke ama-carbs abhalwe ngenhla angahlukaniswa njengokulula noma okuyinkimbinkimbi. Kanjani? Konke kumayelana nokwakheka kwamangqamuzana abo.

Ama-carbohydrate alula

Lokhu kuqondile kusuka esigabeni esinoshukela ngenhla. Kungama-monosaccharides nama-disaccharides umzimba ongawamunca ngokushesha okukhulu, kubangele ukwanda kwamazinga eglucose egazini. Abantu sekuyisikhathi eside behlobanisa noshukela olula nokugijimisa ushukela, kulandele ukuphahlazeka. Noma kunjalo, izifundo zithole ukuthi ukudla ukudla okunoshukela empeleni kungadala ukukhathala kwesikhashana esikhundleni. Lokhu kuphahlazeka kungahambisana nokucasuka, ikhanda elikhanyayo, ukozela, ikhanda, nezinye izimpawu.

Ukudla okwenziwe ngoshukela ongeziwe njengamaswidi, iziphuzo ezibandayo, isiraphu yommbila, kanye nophudingi kuqukethe inani elinamandla kakhulu lama-carbohydrate alula. Kodwa futhi kutholakala kwezinye izithelo, imifino, okusanhlamvu, nemikhiqizo yobisi.

Amakhabhohayidrethi ayinkimbinkimbi

Lapha sinama-polysaccharides, amaketanga anwetshiwe we-carbs enezinqubo ezinde zokugaya ukudla. Lawa angama-starch kanye nemicu ebhalwe ngenhla, etholakala kakhulu ezinhlamvini, izithelo, imifino enesitashi, imidumba namantongomane.

Imvamisa, ama-carbohydrate ayinkimbinkimbi anempilo kunama-carb alula, ngokusho kukaClaudia Hleap, RD, LDN, osebenzisa umkhuba wangasese ePhiladelphia. Kunzima kakhulu ukuthi umzimba wehle ungene kuma-molecule kashukela ngamunye, ngakho-ke, unomthelela olinganiselwe ngokwengeziwe emazingeni kashukela nase-insulin emzimbeni. Ama-carbohydrate ayinkimbinkimbi anezinhlayiya eziningi zokudla, okubalulekile ekuphatheni impilo nasekwenzeni ushukela egazini, usho kanjalo. Noma kunjalo, uHleap ugcina ngokuthi konke ukudla kungangena ekudleni ngokulinganisela.

Okuhle uma kuqhathaniswa nama-carbohydrate amabi

Izimfashini zokudla okune-carb ephansi zinikeze abantu abaningi umbono ongaqondile wokuthi wonke ama-carbohydrate amabi. Ngenkathi lokhu kudla kungabenzela abanye izimangaliso, akusho ukuthi ukudla okusindayo kwe-carb kufanele kukhishwe ngokuphelele. Iqiniso ngukuthi ama-carbohydrate angaba mahle noma mabi. Konke kuncike emthonjeni.

Ama-carbohydrate ahlanjalazwe ngokungadingekile, kusho uJo Lichten, Ph.D., RDN, uchwepheshe wezempilo nesipikha nombhali we UDkt. Jo ‘Qalisa kabusha . Ngokubili kokuthathu kwabantu abadala baseMelika manje abakhuluphele ngokweqile noma abakhuluphele, kunesidingo sokunciphisa. Ngama-carbohydrate, yebo, nakho konke okunye, futhi. Ama-carbohydrate awasenasibopho esingaphansi noma esincane sezinkinga zesisindo. Ukudla okuningi futhi umsebenzi onganele.

Umuntu udinga ama-carbohydrate amangaki ngosuku?

Imihlahlandlela yokudla iphakamisa ukuthi ama-carbs kufanele enze u-45% -65% wokudla okunempilo-lokho kuphakathi kuka-225 no-325 amagremu ngokudla okujwayelekile kwekhalori elingu-2 000. Ubuchopho buxhomeke ku-glucose ukuze kutholakale amandla, kusho uHleap. Ngakho-ke kubalulekile ukuthi sidle ama-carbohydrate anele ukunikeza umzimba lokho okudingayo.

Kunemithombo ehlukahlukene ye-carb, eminye ingcono kuneminye. Okufanele kugwenywe kucutshungulwa noma kuhlanjululwe ama-carbs aphucwe imicu yokudla, amavithamini, nezinye izakhamzimba. Lokhu kufaka ufulawa omhlophe, ilayisi elimhlophe, amaqebelengwane, ama-bagel, inhlama ye-pizza, i-pasta emhlophe, ama-juice wezithelo, kanye nama-dessert amaningi. Esikhundleni salokho, khetha ama-carbohydrate aphelele njengezithelo nemifino, ubhontshisi, amantongomane, imbewu, ilayisi elinsundu, nesinkwa sikakolweni noma ipasta.

Ngakho-ke, ngaphandle kokudla okuthile okungasikisela, ukumane ukudla ama-carbohydrate ngeke kubangele ukuzuza kwesisindo ngokuzenzakalela. Kepha amakhalori angenalutho ngokweqile avela kuma-carbs acwengekile angakwazi. Ukuzuza kwesisindo akuvamile emithonjeni ye-carb ehlakaniphile nokudla okungachazwanga. Abantu abanezinye izinkinga zezempilo, njenge ama-prediabetes noma Uhlobo 2 sikashukela, kufanele uqaphele ikakhulukazi. Ama-carbs alula, acwengekile aphezulu enkombeni ye-glycemic. Zibangela izipikisi ezisheshayo emazingeni kashukela egazi, okuholela ezinkingeni ezingaba nzima. Ngakolunye uhlangothi, imicu ingasiza ekulawuleni ushukela wegazi kanye ne-cholesterol .

Ukudla okuphansi kwe-carb vs.

Kule minyaka eyishumi edlule, abezindaba, osaziwayo, amakilabhu ezempilo, kanye nabanye babambe ama-carbohydrate njengesihluthulelo sokwehlisa isisindo. Umbuzo uthi, ingabe lokhu kudla kuyasebenza, noma kumane kuyizimfashini ezidlulayo?

Ukudla okuphansi kwe-carb

Inhloso yalezi zidlo yisimo se-metabolic esibizwa nge-ketosis (yingakho, i- keto ukudla ). Ngokunciphisa kakhulu inani lama-carbohydrate asetshenzisiwe, umzimba uphoqeleka ukuthi uthole omunye umthombo kaphethiloli: amafutha. Uma ufaka i-ketosis, umzimba uzoshisa izitolo zawo ezinamafutha, wehlise amazinga amafutha emzimbeni. Izikhathi eziningi, ama-dieters aphansi kwe-carb azokhuthazwa yimiphumela yesikhashana njengoba elahlekelwa isisindo esikhulu samanzi futhi eqala ukukhipha amafutha. Futhi ukudla okuphansi kwe-carb kungasiza ekunciphiseni ukudla okungenampilo kwama-carbs acwengekile.

Ezinye izifundo zixhume ukudla okuphansi kwe-carb ekunciphiseni okukhulu kwesisindo kunezindlela zendabuko, ngenkathi abanye bathi ukuthi, ngokuhamba kwesikhathi, basiza imiphumela efanayo nezindlela zokudla okunomsoco. Bangakwazi nokuveza imiphumela emibi ethile engathandeki futhi, ngokusho kwe- isifundo esisodwa sakamuva , nciphisa isikhathi sokuphila komuntu.

U-Hleap uxwayisa ngokususa yonke i-macronutrient ngomzamo wokwehlisa isisindo. Uma usika lonke iqembu lokudla ekudleni, usho kanjalo. Uzibeka engcupheni yokushoda ngokudla okunempilo kanye nezimpawu ezihambisana nawo, kufaka phakathi ukungakhathali, ubuthakathaka, inkungu yengqondo, ukuqunjelwa, kanye / noma i-neuropathy.

U-Lichten uyavuma ukuthi ama-carbs ayadingeka empilweni ephelele. Uma ungadli ama-carbohydrate anele, umzimba uzophendula amaprotheni esiwadlayo abe yi-glucose, usho kanjalo. Kodwa ngeshwa amaprotheni awanawo wonke umsoco ofanayo owenziwa ama-carbohydrate, njengevithamini C, uvithamini A, amavithamini B, nokuningi. Amaprotheni awanayo i-fiber, ebalulekile empilweni yamathumbu nokuvikela umdlavuza wamathumbu.

Ukudla okuphezulu kwe-carb

Ukuphikisa indawo yamanje yokudla okuku-inthanethi, isifundo esisodwa sakamuva ikhombise ukuthi i-carb ephezulu, ukudla okunamafutha amancane empeleni kuveze imiphumela engcono yokuncipha. Vele, izihloko ezikulolu cwaningo bezingabheki amadonathi ne-pasta. Esikhundleni salokho, babedla ukudla okususelwa ezitshalweni okunenqwaba yemvelo, ama-carbs ayinkimbinkimbi, kanye nemicu. Ukudla ukudla okune-carb ephezulu okususelwa kokungenampilo, ama-carbs acwengisisiwe empeleni kungafinyelela ukuzuza kwesisindo esiphikisayo kanye nengozi eyengeziwe yesifo senhliziyo, Uhlobo lwesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, i-cholesterol ephezulu, nokuningi. Ukudla okunempilo okuphezulu kwe-carb akukaze kwaziwe njengabalingani babo be-carb ephansi, kepha uma kuqashwe kahle, kubonakala sengathi bangaba inketho yesikhathi eside enempilo. Ngemuva kwakho konke, ingxenye enkulu yokudla komuntu kwansuku zonke kufanele ibe nempilo, i-carbs engacaciswanga noma kunjalo. Ngokuhamba kwesikhathi, ukudla okunzima kakhulu kwe-carb kungaba lula ukukugcina kunokudla okuphansi kakhulu kwe-carb.

Awuqinisekile ukuthi ngabe umthombo we-carb uphilile noma awunampilo? Hlola ilebula yokudla okunempilo. Ayigcini nje ngokubala ama-carbohydrate esewonke, kepha ikhombisa nokuthi ingakanani leyo ngqikithi enezinto zokudla, ushukela, noshukela ongeziwe. Qaphela ukudla okunesilinganiso esikhulu soshukela noshukela ongeziwe. I-fiber ephezulu, ngakolunye uhlangothi, imvamisa ikhombisa i-carb enempilo.

Iphuzu eliyinhloko: Thatha ikhekhe lakho, kodwa lidle ngokucophelela

Noma i-intanethi igcwele izindatshana ezikhuluma ngama-carbohydrate, zonke zimemezela izixazululo zazo eziyizimangaliso (zimbi, zilungile, zidle, ungazidli, njll.), UHleap ugcizelela ukuthi kumayelana nokulinganisa ukudla kanye kudla ngokulinganisela. Asikho isidingo sokwenza okuthile ngokuthi 'kuhle' noma 'kubi' noma ukuvimbela ngokuphelele noma yini ekudleni. 'Isimo sokudla' kuvame ukubonakala ngokuvinjelwa nokuba necala, usho njalo. Imihlahlandlela eminingi yokudla iyasebenza ekwehliseni isisindo kodwa ayigcineki, ngakho-ke abantu abaningi bagcina sebebuyisa sonke isisindo abasilahlekile, kwesinye isikhathi ngisho nangaphezu kwalokho abakulahlekile.

Esikhundleni salokho, uphakamisa indlela yokungadli, okusho ukuthi akudingeki uvimbele noma yini ekudleni, kodwa kubalulekile ukubeka phambili ukudla okunempilo okugcina uzizwa ukhululekile futhi ugcwele, kusho uHleap. Lokhu kudla kungama-carbohydrate okusanhlamvu okuphelele, izithelo, amaprotheni anciphile, nemifino engekho isitashi. Ngakho-ke, uma ufuna ikhukhi, yiba nayo! Kepha yidla ukudla okunempilo okulinganiselayo isikhathi esiningi bese udla okucabangayo.