Ingabe iCarbs iyalutha? Okufanele Ukwazi

-Delile

• Yini ama-carbs?
• Ingabe i-carbs iyalutha?
• Icala lama-carbs okuluthayo
• Icala elibhekene ne-carbs yokulutha
• Yiziphi i-carbs ezilutha kakhulu?
• Ungazinqoba kanjani izifiso ze-carb
• Okubalulekile

Izimpikiswano ezizungeze ama-carbs nendima yazo kwezempilo efanelekile zilawule izingxoxo ngokudla komuntu cishe amashumi amahlanu eminyaka.

Izimfashini ezijwayelekile zokudla nezincomo ziqhubeke nokushintsha ngokushesha unyaka nonyaka.

Ngasikhathi sinye, abacwaningi bayaqhubeka nokuthola imininingwane emisha yokuthi umzimba wakho ugaya kanjani futhi uphendule kanjani kuma-carbs.

Ngakho-ke, kungenzeka ukuthi usazibuza ukuthi ungayifaka kanjani i-carbs ekudleni okunempilo, noma yini eyenza amanye ama-carbs kube nzima ukuthi cha kwezinye izikhathi.

Lo mbhalo ubuyekeza ucwaningo lwamanje lokuthi ama-carbs ayalutha yini, nokuthi kusho ukuthini lokho ngendima yabo ekudleni komuntu.

Yini ama-carbs?

Ama-carbohydrate angenye yama-macronutrients ayinhloko adingwa ngumzimba wakho.

Eqinisweni, kuwo wonke ama-macronutrients, i-carbs ngokusobala ingumthombo wamandla obaluleke kakhulu wamaseli omzimba wakho, izicubu, nezitho zomzimba. Akukona nje kuphela ukuthi ama-carbs akhiqiza amandla, kodwa futhi ayasiza ukuwagcina (1).

Noma kunjalo, ukusebenza njengomthombo omuhle wamandla akuwona umsebenzi wabo kuphela. AmaCarbs futhi asebenza njengesandulela se-ribonucleic acid (RNA) ne-deoxyribonucleic acid (i-DNA), idatha yokuthutha yamangqamuzana, kanye nezinqubo zokusiza zeseli ().

Uma ucabanga ngama-carbs, imvamisa izinhlobo zokuqala zokudla eziza engqondweni ama-carbs acwengekile njengamakhekhe, amakhukhi, amaqebelengwane, isinkwa esimhlophe, ipasta nelayisi.

Ukwakheka kwawo kwamakhemikhali kufaka izinto ezintathu eziyinhloko - i-carbon, i-hydrogen, ne-oxygen.

Kodwa-ke, ukudla okuningi okunempilo nakho kungama-carbs, njengezithelo, imifino, imidumba, nezinkwa ezigcwele okusanhlamvu, ipasta nelayisi.

AmaCarbs angenye yama-macronutrients ayinhloko adingwa ngumzimba wakho. Ziyadingeka emisebenzini eminingi, kufaka phakathi ukukhiqiza nokugcina amandla.

Ingabe i-carbs iyalutha?

Kungenzeka ukuthi uqaphele ukuthi kungaba nzima ukumelana nokudla okungenamsoco kwesinye isikhathi, ikakhulukazi ama-carbs agcwele ushukela ocolekile, usawoti kanye namafutha.

Abantu abaningi baye bazibuza ukuthi ngabe lokhu kuyindaba yokuzimisela, yokuziphatha noma yezingqondo, noma ngisho namakhemikhali obuchopho.

Abanye abantu sebeqale nokubuza ukuthi ngabe ama-carbs angaba umlutha ngendlela efanayo nezinye izinto noma isimilo kungaba (,).

Olunye ucwaningo olukhulu lwembula ubufakazi obuqinile bokuthi ukudla okuphezulu kwe-carb kuvusa izifunda zobuchopho ezihlotshaniswa nezifiso nemivuzo ().

Lolu cwaningo luthole ukuthi amadoda anesisindo sokukhuluphala noma isisindo eseqile akhombisa ukusebenza okuphezulu kobuchopho kanye nendlala ebikiwe enkulu ngemuva kokudla isidlo esine-GI ephezulu, uma kuqhathaniswa nesidlo esiphansi se-GI ().

I-GI imele inkomba ye-glycemic, isilinganiso sendlela ama-carbs esidlweni athinta ngayo amazinga kashukela egazini. Ukudla okune-GI ephezulu kwandisa amazinga kashukela egazi kakhulu kunokudla okune-GI ephansi.

Lokhu kuphakamisa ukuthi isifiso somuntu se-carbs elicwengekile singaba nokuningi kakhulu okuphathelene ne-chemistry yobuchopho kunalokho okukholelwa ekuqaleni.

Ucwaningo olwengeziwe luqhubekile nokuxhasa lokhu okutholakele.

Icala lama-carbs okuluthayo

Abanye abacwaningi sebeze basikisela nokuthi ama-carbs acwengekile ngohlobo lwe-fructose anezinto eziluthayo ezicishe zifane nezotshwala. I-Fructose ushukela olulula olutholakala ezithelweni, emifinini, nakuju.

Labososayensi bathole ukuthi, njengotshwala, i-fructose ikhuthaza ukumelana ne-insulin, amazinga amafutha angajwayelekile egazini lakho, nokuvuvukala kwesibindi. Futhi, kuvusa indlela yakho yobuchopho ye-hedonic ().

Le ndlela ibangela isifiso sokudla futhi ibe nomthelela ekudleni kokudla ngohlelo lwenjabulo nomvuzo kunokuncika ekulambeni kweqiniso ngokomzimba noma izidingo zamandla zangempela.

Akukona nje kuphela ukumelana ne-insulin, ukuvuvukala, kanye namazinga amafutha angajwayelekile akhulisa ubungozi besifo esingelapheki, kepha ukugqugquzela okuphindaphindwayo kwendlela ye-hedonic kungasetha kabusha izinga lamafutha umzimba wakho ofuna ukuwagcina, okufaka isandla ekwandeni kwesisindo somzimba (,,).

Ama-high-GI carbs akhuthaza ushintsho olusheshayo ku-insulin namazinga kashukela egazi nawo abonakala ethinta amazinga e-dopamine. I-Dopamine iyi-neurotransmitter ebuchosheni bakho ethumela imilayezo phakathi kwamaseli futhi inethonya endleleni ozizwa ngayo ukujabula, umvuzo, kanye nogqozi ().

Ngaphezu kwalokho, olunye ucwaningo olwenziwe kumagundane lukhombisa ukuthi ukunikeza ukufinyelela ushukela nokuxuba kokudla ngezikhathi ezithile kungaveza isimilo esikubonisa kahle ukuthembela okuvame ukubonwa ngokusetshenziswa kabi kwezidakamizwa ().

Ucwaningo lwesibili lusebenzise imodeli efanayo, evumela amagundane ukufinyelela ngezikhathi ezithile kusixazululo se-10% sikashukela kanye nomxube wokudla we-chow olandelwa isikhathi sokuzila. Ngesikhathi nangemva kokuzila ukudla, amagundane akhombisa isimilo esifana nokukhathazeka nokwehliswa kwe-dopamine ().

Kubalulekile ukuqaphela ukuthi ucwaningo oluningi lokuhlola olwenziwe kuze kube manje kuma-carbs nokulutha kwezilwane lwenzekile ezilwaneni. Ngakho-ke, kuyadingeka izifundo zomuntu ezingeziwe futhi ezinzima (13,).

Kwesinye isifundo, abesifazane abaneminyaka engu-18 kuya kwengu-45 ababethambekele eziwombeni zokudla okungokomzwelo kungenzeka ukuthi bakhethe isiphuzo esinothe nge-carb kunaleso esine-protein ngemuva kokufakwa esimweni esidabukisayo - noma ngabe uphuphuthekiswe ukuthi yisiphi isiphuzo () .

Ukuxhumana phakathi kokudla okunothe kwe-carb nemizwelo kuyimbono eyodwa nje yokuthi ama-carbs kwesinye isikhathi angalutha ().

Icala elibhekene ne-carbs yokulutha

Ngakolunye uhlangothi, abanye abacwaningi abaqiniseki ukuthi ama-carbs ayilutha ngempela ().

Bakho ukuthi azikho izifundo ezanele zabantu futhi bakholelwa ukuthi ucwaningo oluningi ezilwaneni lukhombisa isimilo esinjengomlutha kusuka kushukela kuphela esimweni sokufinyelela kukashukela ngezikhathi ezithile hhayi kunomphumela we-neurochemical we-carbs ngokujwayelekile ().

Abanye abacwaningi benze ucwaningo kubafundi abangu-1,495 baseyunivesithi lapho bahlola khona abafundi ngezimpawu zokuluthwa ukudla. Baphethe ngokuthi ama-calories aphelele ekudleni kanye nokuhlangenwe nakho kokudla okuyingqayizivele kwaba nomthelela omkhulu ekutholeni ikhalori kunoshukela yedwa ().

Ngaphezu kwalokho, abanye baphikise ukuthi amathuluzi amaningi asetshenziselwa ukuhlola izindlela zokudla ezilutha umlutha ancike ekuzihlolweni kwakho kanye nemibiko evela kubantu ababambe iqhaza ocwaningweni, okushiya indawo eningi kakhulu yokungaqondani okuthobekile ().

Obunye ubufakazi bukhombisa ukuthi ukudla okuphezulu kwama-carbs kungakhuthaza izinhlobo ezahlukahlukene zomsebenzi wobuchopho kunokudla okuphansi kwe-carb. Ikakhulu, ama-carbs abonakala ethinta izindawo zobuchopho ezihlobene nenjabulo nomvuzo.

Yiziphi i-carbs ezilutha kakhulu?

Ku-2009, abacwaningi baseYale bakhulisa i-Yale Food Addiction Scale (YFAS) ukuhlinzeka ngethuluzi lokulinganisa eliqinisekisiwe lokuhlola izindlela zokudla eziluthayo (,).

Ku-2015, abacwaningi abavela eNyuvesi yaseMichigan naseNew York Obesity Research Center basebenzise isikali se-YFAS ukukala isimilo esifana nokulutha kwabafundi. Baphethe i-high-GI, amafutha aphezulu, kanye nokudla okusetshenzisiwe kuhlotshaniswa kakhulu nokulutha kokudla ().

Ishadi elingezansi likhombisa okunye ukudla okuyinkinga kakhulu kokudla okuluthayo kanye nomthwalo wazo we-glycemic (GL) ().

I-GL yisilinganiso esibheka i-GI yokudla kanye nosayizi wengxenye yayo. Uma kuqhathaniswa ne-GI, i-GL imvamisa iyindlela enembile yokuthi ukudla kuthinta kanjani amazinga kashukela egazini.

Ngaphandle koshizi, ngakunye kokudla okuyishumi okuphezulu okuluthayo ngokwesilinganiso se-YFAS kuqukethe inani elikhulu lama-carbs. Ngenkathi ushizi omningi usanikela ngama-carbs athile, awusindi njenge-carb njengezinye izinto ezisohlwini.

Ngaphezu kwalokho, okuningi kwalokhu kudla akugcini nje ngokuba nama-carbs kuphela kodwa futhi noshukela ocwengekile, usawoti kanye namafutha. Futhi, zivame ukudliwa ngezinhlobo ezicutshungulwe kakhulu.

Ngakho-ke, kungenzeka kube nokuningi okuningi ongakuthola mayelana nobudlelwano phakathi kwalezi zinhlobo zokudla, ubuchopho bomuntu, kanye nokuziphatha okufana nokulutha.

Izinhlobo ezilutha kakhulu zama-carbs zicutshungulwa kakhulu, kanye namafutha aphezulu, ushukela, nosawoti. Ngokuvamile banomthwalo ophezulu we-glycemic.

Ungazinqoba kanjani izifiso ze-carb

Noma ucwaningo lubonisa ukuthi ama-carbs akhombisa ezinye izinto eziluthayo, kunezindlela eziningi ongazisebenzisa ukunqoba izifiso zama-carbs nokunye ukudla okungenamsoco.

Enye yezinyathelo ezinamandla kunazo zonke ongazithatha ukumisa izifiso ze-carb ukumane uzihlelele ngaphambi kwesikhathi.

Ukuba nohlelo lwesenzo engqondweni yalezo zikhathi lapho izifiso zishayisa kungakusiza uzizwe ulungele futhi unamandla okudlulisa ukudla okungenamsoco we-carb futhi wenze ukukhetha okunempilo esikhundleni salokho.

Ngokwazi ukuthi uhlelo lwakho lwezenzo kufanele luhlanganise ini, khumbula ukuthi ayikho impendulo eyiyo noma engalungile. Izindlela ezahlukahlukene zingasebenza kangcono noma zimbi kubantu abahlukile.

Nayi imibono embalwa ongazama:

• Gcwalisa amaprotheni kuqala. Imithombo yamaprotheni yezilwane nemifino, kufaka phakathi inyama, amaqanda, i-tofu, nobhontshisi, aziwa ngokukusiza ukuthi uhlale ugcwele isikhathi eside ().
• Yidla ucezu lwesithelo esine-fiber. I-fiber esezithelweni ayigcini ngokukugcwalisa, kepha ushukela wayo wemvelo ungasiza futhi ukwanelisa izifiso zento emnandi ().
• Hlala u-hydrated. Olunye ucwaningo lubonisa ukuthi ukuphelelwa amandla kwamanzi kungabangela ukufisa usawoti. Njengoba ukudla okuningi okunosawoti nakho kuphezulu kuma-carbs, amanzi okuphuza usuku lonke angavimbela izifiso zazo zombili izinhlobo zokudla ().
• Hambisa. Ukukhuthaza amazinga womsebenzi wakho ngezinyathelo, ukuqeqeshwa ngamandla, noma okunye ukuvivinya umzimba kwakho okukhethayo kubangela ukukhishwa kwama-endorphin azwakala kahle ebuchosheni bakho angahle aphazamise izifiso zakho ze-carb (,).
• Jwayelana nezimbangela zakho. Bhekisisa ukuthi yikuphi ukudla okunzima kakhulu ukukugwema futhi uzilungiselele ukuba ube seduze kwalokhu kudla kuqala ngaphambi kwesikhathi.
• Thatha kalula kuwe. Akekho umuntu ophelele. Uma uvumela isifiso se-carb, mane ucabange ukuthi yini ongayenza ngokuhlukile ngokuzayo. Ungazishayi phezu kwayo. Njenganoma yini enye, ukufunda ukuzulazula nge-carb kuthatha umkhuba.

Izindlela ezahlukahlukene zingasiza ekulweni nezifiso ze-carbs. Lokhu kufaka phakathi ukuzivocavoca umzimba, ukuhlala unamanzi amaningi, ukuzijwayeza ukudla okudonsa inhlamvu, nokugcwalisa izithelo ezinempilo, imifino namaprotheni.

Okubalulekile

AmaCarbs awumthombo oyinhloko wamandla omzimba wakho.

Amanye ama-carbs, njengezithelo, imifino, nezinhlamvu ezigcwele, anempilo kakhulu. Amanye ama-carbs angacutshungulwa kakhulu futhi abe nosawoti omningi, ushukela namafutha.

Ucwaningo lwangaphambilini ngama-carbs lukhombisa ukuthi zingabonisa izakhiwo ezinjengomlutha. Kubonakala sengathi kuvusa izingxenye ezithile zobuchopho futhi kuze kuthonye nezinhlobo namanani wamakhemikhali akhishwa ubuchopho bakho.

Kodwa-ke, ucwaningo olunzima kubantu luyadingeka ukuthola ukuthi lezi zinqubo zobuchopho zithinteka kanjani yi-carbs.

Amanye ama-carb alutha kakhulu abonakala njengokudla okungenamsoco okucutshungulwa kakhulu okufana ne-pizza, ama-chips, amakhekhe namakhekhe.

Kodwa-ke, kunezindlela ezahlukahlukene ongazama ngazo ukulwa nezifiso ze-carb. Cabanga ukuhlola abambalwa ukuze ufunde ukuthi yini okukusebenzela kangcono.