Yintoni iicarbs? Yonke into ofuna ukuyifumana malunga neicarbohydrate

Impilo-ntle

Yiba nomfanekiso apha… Uhamba-hamba ngeenxa zonke, ukhangela indawo yokutya isidlo sangokuhlwa, kwaye i-Olive Garden ikubambe ngamehlo. Umbuki zindwendwe unikezela ngolwamkelo lobuhlobo, kodwa ungagxila kuphela kumqondiso osecaleni kwakhe: i-Pasta Bowl engapheliyo. Kuqaqambile. Kwaye ngaphambi kokuba uyazi, unqeni esinqeni kwi-fettuccine Alfredo, ipeni bolognese, i-lasagna yamasi amathathu, kunye neebhasikithi zezonka.

Ushiya uhluthi kwaye wanelisekile, ulungele ukulala. Kodwa eso sisu sigcwele ipasta siza nomzimba ogcwele ii-carbohydrate.

Akukho kunqongophala kweembono eziphikisanayo malunga nale macronutrient iqhutywa rhoqo. Ukhe wafunda malunga nabo kwiiblogi zokwehla kobunzima, iingcebiso zokutya okunempilo, okanye iincwadi zesikolo zamabanga aphakamileyo ezempilo, imithombo eyahlukeneyo enokuthi ibabhale njengayo yonke into ukusuka kubunzima bokufumana ubunzima kumthombo wamandla obalulekileyo. Kodwa yintoni, ngokuchanekileyo, zii-carbohydrate? Benze ntoni? Ngaba kufuneka ulayishe okanye ugcine umgama wakho?

Esi sisikhokelo esifanelekileyo kwii-carbs, yonke into oyifunayo ukubanika indawo esempilweni kwisidlo sakho semihla ngemihla. Ke, kwixa elizayo xa uhla iipleyiti zeenkozo eziphekiweyo okanye iikeyiki, uya kuyazi kakuhle into ongena kuyo.

Yintoni iicarbohydrate?

Kwabaninzi abantu, igama elithi i-carbohydrate lidibanisa imifanekiso yonyango lweswekile, isonka kunye ne-pasta. Oku kuchanekile, kodwa iintlobo ze-carb kunye nemisebenzi zininzi kakhulu. IiCarbohydrate ngumthombo wamandla ophambili womzimba. Zezinye zeebhloko ezintathu zokwakha zemacronutrient ekutyeni, kunye namafutha kunye neeproteni. IiCarbs zinobuninzi bokutya okwahlukeneyo, ukusuka kwisitatshi esifana nesonka esimhlophe ukuya kwiingqolowa ezifana neelentile, kwiziqhamo nakwimifuno.

Kwinqanaba leemolekyuli, zenziwe ngecarbon, hydrogen, kunye neoksijini, ezidibanisa ngeendlela ezahlukeneyo ukwenza enye yeekhompawundi ezimbini: ialdehydes okanye ketoni. Ezi khompawundi zihlala zenza imixokelelwane ebizwa ngokuba zii-polymers okanye ii-polysaccharides. Njengoko inkqubo yokwetyisa isebenza kwiipolymer zehydrohydrate, ii-enzymes ziyaziqhekeza zibe siswekile elula yeswekile, ethi ifunxwe egazini ize ihanjiswe kwiiseli zomzimba. Ezi seli ziya kusebenzisa iswekile njengamafutha ngoko nangoko okanye ziyigcine kamva.

Zintathu iintlobo eziphambili zeecarbohydrate:

Iswekile

Ezi ziikhabho kwifom yazo ezisisiseko. Babizwa ngokuba yi-monosaccharides (iishukela ezilula) kwaye zibandakanya iswekile, i-fructose, kunye negalactose. Ukutya okuqulethe i-monosaccharides kuhlala kunencasa eswiti kuba iincasa ze-flavour ziyazibona ziswiti. Iishukela ezilula zifumaneka kwi:

• Sithandwa
• Isiraphu yengqolowa
• Ipipi
• Iziqhamo kunye nejusi yeziqhamo
• Eminye imifuno

Xa iishukela ezimbini ze-monosaccharide zibopha kunye, zenza ii-disaccharides ezifana ne-lactose, sucrose, kunye ne-maltose. Eminye imizekelo yile:

• Iswekile yetafile
• Iimveliso zederi
• Ibhiya
• Esinye isonka
• Ingcambu yemifuno enjengeebhatata kunye neekherothi

Isitatshi

Ayizizo zonke iikhabhohti ezimnandi, nangona kunjalo. Ukutya okufana nesonka, ipasta, kunye neenkozo zityebile kwiipolysaccharides-amatyathanga amade eswekile. Ezi carbohydrate zihlala zigcinwa kwiimisipha okanye kwisibindi kwaye ziguqulwe kamva ukuze zisebenzise amandla, yiyo loo nto iimbaleki zonyamezelo zizisebenzisa ekulayisheni i-carb, zonyusa ukutya kwazo kwi-carbohydrate ngaphambi komdyarho omkhulu okanye omnye umsebenzi oqinileyo womzimba. Isitatshi sifumaneka kwi:

• Isonka esimhlophe okanye esigcweleyo
• Irayisi emhlophe okanye emdaka
• IQuinoa
• Ipasta
• Umbona
• Iitapile
• Mzala
• Okunye ukutya okuziinkozo

Imisonto

Ifayibha yokutya yahlukile kwezinye iindidi ezimbini zeecarbohydrate (iswekile kunye nesitatshi) kuba umzimba awukwazi ukuyetyisa. Zimbini iintlobo zefayibha: enyibilikayo (inyibilika emanzini) kwaye ingenakunyibilika (idlula ngendlela engacetywanga). Umzimba usebenzisa kwaye ugcine ezinye iikhabho njengamandla, kodwa ifayibha isebenza ngeenjongo ezahlukeneyo. Ifayibha enyibilikayo inceda ukumisela amanqanaba eswekile yegazi kunye namanqanaba e-cholesterol, ngelixa ifayibha engenakunyibilika inceda kwiinkqubo zokwetyisa. Eminye imithombo emininzi yefayibha yokutya ibandakanya:

• Iziqhamo
• Imifuno
• Iimbotyi nezinye iimbotyi
• Amandongomane nembewu
• Irhasi
• Oatmeal

Ilula ngokuchasene neicarbohydrate

IiCarbohydrate zikho kuyo yonke indawo. Kukho iintlobo ezahlukeneyo ezahlukileyo kubume, ukusebenza, kunye nefuthe emzimbeni. Nangona kunjalo, zonke iikhabho ezidweliswe apha ngasentla zinokuhlelwa njengezilula okanye ezinzima. Njani? Konke malunga nokwakheka kweemolekyuli.

Iicarbohydrate ezilula

Ezi zinto zithe ngqo kwicandelo leswekile apha ngasentla. Ziyi-monosaccharides kunye ne-disaccharides umzimba onokuyifunxa ngokukhawuleza, ibangele ukonyuka kwamazinga eglucose egazini. Abantu kudala banxulumana noshukela olula kunye nokukhawulezisa iswekile, kulandelwa yingozi. Nangona kunjalo, Izifundo ziye zafumanisa Ukutya ukutya okuneswekile kunokubangela ukudinwa kwexesha elifutshane endaweni yoko. Esi siphazamiso sinokuhamba kunye nokucaphuka, intloko elula, ukozela, iintloko kunye nezinye iimpawu.

Ukutya okucutshungulwayo okuneswekile eyongeziweyo enje ngeelekese, iziselo ezinxilisayo, isiraphu yengqolowa, kunye nedessert ziqulathe ezona mali zinamandla zeecarbohydrate ezilula. Kodwa ziyafumaneka nakwiziqhamo ezithile, imifuno, iinkozo, kunye neemveliso zobisi.

IiCarbohydrate ezintsonkothileyo

Apha sinee-polysaccharides, iintambo ezandisiweyo ze-carbs ezineenkqubo ezinde zokugaya ukutya. Ezi zi-starch kunye neentsinga ezidweliswe apha ngasentla, ezifumaneka ngokuziinkozo, iziqhamo, imifuno enestatshi, iimbotyi kunye namandongomane.

Rhoqo, ii-carbohydrate ezintsonkothileyo zisempilweni kunee-carbs ezilula, ngokukaClaudia Hleap, RD, LDN, oqhuba ukwenza ngasese ePhiladelphia. Zinzima ngakumbi emzimbeni ukuba ziyekelele kwiimolekyuli zomntu ngamnye zeswekile, kwaye ke, zinefuthe eliphakathi ngakumbi kwiswekile yegazi kunye namanqanaba e-insulin emzimbeni. IiCarbohydrate ezintsonkothileyo zinefayibha eninzi yokutya, nto leyo ibalulekile kwimpilo yamathumbu nolawulo lweswekile yegazi, utshilo. Nangona kunjalo, uHleap ugcina ukuba konke ukutya kunokulingana ekutyeni ngokumodareyithayo.

Okulungileyo xa kuthelekiswa nee-carbohydrate ezimbi

Ukutya okune-carb ephantsi kunike abantu abaninzi umbono ongachananga wokuba zonke ii-carbohydrate zimbi. Ngelixa ezi ndlela zokutya zinokwenza imimangaliso yabathile, oko akuthethi ukuba ukutya okunzima kakhulu kwe-carb kufuneka kulahlwe ngaphandle ngokupheleleyo. Inyaniso kukuba ii-carbohydrate zinokuba zilungile okanye zibi. Konke kuxhomekeke kumthombo.

IiCarbohydrate ziye zangcoliswa ngokungeyomfuneko, utshilo uJo Lichten, Ph.D., RDN, ingcali yezempilo kunye nesithethi kunye nombhali we UGqr. Jo 'S Qalisa kwakhona . Ngababini kwisithathu sabantu abadala baseMelika ngoku abatyebe kakhulu okanye batyebe kakhulu, kukho imfuneko yokunciphisa. Kwiicarbohydrate, ewe, nayo yonke enye into, nayo. IiCarbohydrate azikho ngaphezulu okanye ngaphantsi koxanduva kwimicimbi yobunzima. Ukutya okuninzi kwaye akukho msebenzi owaneleyo.

Zingaphi ii-carbohydrate umntu azifunayo ngosuku?

Izikhokelo zokutya zibonisa ukuba ii-carbs kufuneka zenze i-45% -65% yokutya okunempilo-kuphakathi kwe-225 kunye ne-325 gram yokutya okuqhelekileyo kwe-2,000 yeekhalori. Ingqondo ixhomekeke kwiswekile yamandla, utshilo uHleap. Ke kubalulekile ukuba sisebenzise ii-carbohydrate ezaneleyo ukubonelela ngomzimba ngento oyifunayo.

Kukho iintlobo ezahlukeneyo zemithombo ye-carb, ezinye zibhetele kunezinye. Ezi kufuneka ziphephe ziqhubekekiswa okanye zicocwe iikhabhathi ezihluthwe ifayibha yokutya, iivithamini kunye nezinye izakha mzimba. Oku kubandakanya umgubo omhlophe, irayisi emhlophe, iikeyiki, iigels, intlama ye-pizza, ipasta emhlophe, iijusi yeziqhamo, kunye neelekese ezininzi. Endaweni yoko, khetha iicarbohydrate ezipheleleyo njengeziqhamo kunye nemifuno, iimbotyi, amandongomane, iimbewu, irayisi emdaka, kunye nesonka sengqolowa okanye ipasta.

Ke, ngaphandle kokutya okuthile kunokucebisa, ukutya ii-carbohydrate ngokulula akuyi kubangela ukutyeba ngokuzenzekelayo. Kodwa iikhalori ezingenanto ezingenanto ezivela kwi-carbs ecocekileyo zinako. Ukufumana ubunzima kuncinci kwimithombo ye-smart carb kunye nokutya okungacwangciswanga. Abantu abanezinye iingxaki zempilo, bathanda kwisifo seswekile okanye Uhlobo 2 lweswekile, kufuneka ulumke ngakumbi. Elula, ii-carbs ezicokisekileyo ziphezulu kwisalathiso se-glycemic. Zibangela iipikisi ezikhawulezayo kumanqanaba eswekile yegazi, ekhokelela kwiingxaki ezinokubakho. Imisonto, kwelinye icala, inokunceda ekulawuleni iswekile esegazini kunye necholesterol .

I-carb ephantsi vs.ukutya okuphezulu

Kule minyaka ilishumi idlulileyo, amajelo eendaba, abantu abadumileyo, iiklabhu zezempilo, kunye nezinye ziye zakhwela iikhabhohayidrethi njengoyena ndoqo wokunciphisa umzimba. Umbuzo ngulo, ngaba oku kutya kuyasebenza, okanye ngaba ziindlela ezidlulayo?

Ukutya okuncinci

Injongo yezi ndlela zokutya sisimo se-metabolic esibizwa ngokuba yi-ketosis (yiyo loo nto ukutya keto ). Ngokunciphisa ngokuphawulekayo inani leecarbohydrate ezisetyenzisiweyo, umzimba unyanzelekile ukuba ufumane omnye umthombo wamafutha: amafutha. Ukungena kwi-ketosis, umzimba uya kutshisa iivenkile zawo ezityebileyo, uwise amanqanaba omzimba. Amaxesha amaninzi, ii-dieters ezisezantsi-carb ziya kukhuthazwa ziziphumo zexesha elifutshane njengoko bephulukana nobunzima bamanzi kwaye baqala ukuphalaza amafutha. Kwaye ukutya okune-carb esezantsi kunokunceda ukunciphisa ukutya okungenampilo kwee-carbs ezicokisekileyo.

Ezinye izifundo uqhagamshele ukutya okuncinci kwe-carb ekunciphiseni ubunzima obukhulu kuneendlela zesiko, ngelixa abanye bathi ukuba, ekuhambeni kwexesha, baququzelela iziphumo ezifanayo njengeendlela zokutya ezifanelekileyo. Banokubonisa iziphumo ebezingalindelekanga ezithile kwaye, ngokuka Olunye uphando lwakutsha nje , mfutshane ubomi bomntu.

U-Hleap ulumkisa ngokususa yonke imacronutrient kumzamo wokunciphisa umzimba. Xa usika lonke iqela lokutya ngaphandle kokutya, utshilo. Uzibeka emngciphekweni wokungabikho kwesondlo kunye neempawu ezinxulumene noko, kubandakanya nokudinwa, ubuthathaka, inkungu yengqondo, ukuqhina, kunye / okanye i-neuropathy.

U-Lichten uyavuma ukuba ii-carbs ziyimfuneko kwimpilo epheleleyo. Xa ungatyi i-carbohydrate eyaneleyo, umzimba uya kuguqula iprotein esiyityayo ibe yiglucose, utshilo. Kodwa ngelishwa iproteni ayinazo zonke izakha mzimba ezifanayo ezenziwa ziicarbohydrate, njengevithamini C, ivithamin A, ivithamini B, kunye nokunye. Iiproteni azinayo nayiphi na ifayibha, ebalulekileyo kwimpilo yamathumbu kunye nokukhusela umhlaza wekolon.

Ukutya okuphezulu

Ukuchasa imeko yangoku yokutya oku-intanethi, Olunye uphando lwakutsha nje kubonise ukuba i-carb ephezulu, ukutya okunamafutha asezantsi okunene kuvelise iziphumo zokulahleka kobunzima. Ewe, izifundo kolu phononongo bezingangqubeki kwiidonathi kunye nepasta. Endaweni yoko, babesitya ukutya okusekwe kwisityalo esinentabalala yendalo, iikhabho ezinzima kunye nemicu. Ukutya ukutya okune-carb ephezulu esekwe kwimpilo, ii-carbs ezisulungekileyo zinokufezekisa ukuzuza ubunzima kunye nokwanda komngcipheko wesifo sentliziyo, Uhlobo lweswekile 2, uxinzelelo lwegazi, icholesterol ephezulu nokunye. Ukutya okunempilo okuphezulu kwe-carb khange kubhengezwe njengabalingani babo be-carb esezantsi, kodwa xa beqeshwe ngokuchanekileyo, kubonakala ngathi banokuba lukhetho lwexesha elide olusempilweni. Emva koko, inxalenye enkulu yokutya kwansuku zonke kufuneka ibe yimpilo, i-carbs engacaciswanga. Ekuhambeni kwexesha, ukutya okune-carb ephezulu kunokuba lula ukuyigcina kunokutya okune-carb esezantsi kakhulu.

Ngaba awuqinisekanga ukuba ingaba umthombo we-carb usempilweni okanye awunampilo? Jonga ileyibhile yesondlo. Ayidwelisi kuphela iicarbohydrate zizonke, ikwabonisa ukuba ingakanani loo nto iqulethwe yifayibha yokutya, iswekile, kunye neswekile eyongeziweyo. Lumkela ukutya okuneswekile eninzi kunye neeswekile ezongeziweyo. Ifayibha ephezulu, kwelinye icala, ihlala ibonisa impilo esempilweni.

Okukwintsusa: Yiba nekhekhe lakho, kodwa yidle ngengqondo

Nangona i-intanethi igcwele amanqaku malunga ne-carbohydrate, bonke bebhengeza izisombululo zabo ezingummangaliso (zimbi, zilungile, zitye, ungazityi, njl.), UHleap ugcina ukuba konke malunga nokulinganisa ukutya kunye ukuchitha ngokumodareyitha. Akukho sidingo sokubonakalisa into 'elungileyo' okanye 'embi' okanye uthintele ngokupheleleyo nantoni na ekutyeni. 'Ingqondo yokutya' ihlala ibonakaliswa kukuthintelwa kunye netyala, utsho. Izikhokelo ezininzi zokutya ziyasebenza ukunciphisa umzimba kodwa azizinzileyo, ngenxa yoko uninzi lwabantu luphela lukufumana kwakhona bonke ubunzima obulahlekileyo, ngamanye amaxesha nangaphezulu kokulahlekileyo.

Endaweni yoko, uphakamisa indlela yokungatyi, oko kuthetha ukuba akukho mfuneko yokuthintela nantoni na ekutyeni, kodwa kubalulekile ukubeka phambili ukutya okusempilweni okugcina uzive ukhululekile kwaye ugcwele, utshilo uHleap. Oku kutya zii-carbohydrate ezigcweleyo, iziqhamo, iiproteni ezijiyileyo, kunye nemifuno engeyiyo yesitatshi. Ke, ukuba ufuna ikuki, yiba nayo! Kodwa yitya ukutya okusempilweni okunamaxesha amaninzi kwaye utye ngengqondo.