AmaCarbs Amahle, AmaCarbs Amabi - Ungazenza Kanjani Izinqumo Ezifanele

-Delile

• Yini amaCarbs?
• "Whole" vs "Refined" AmaCarbs
• Ukudla Okuphansi Kwe-Carb Kukuhle Kwabanye Abantu
• "AmaCarbs" Akuyona Imbangela Yokukhuluphala
• AmaCarbs Awona “Abalulekile,” Kodwa Ukudla Okuningi Okuqukethe I-Carb Kunempilo Okumangalisayo
• Indlela Yokwenza Izinqumo Ezifanele
• I-Low-Carb Inkulu Kwabanye, Kepha Abanye Basebenza Kakhulu Nge-Carbs Eningi

AmaCarbs aphikisana kakhulu kulezi zinsuku.

Imihlahlandlela yokudla iphakamisa ukuthi sithola cishe uhhafu wamakhalori ethu kuma-carbohydrate.

Ngakolunye uhlangothi, abanye bathi ama-carbs abangela ukukhuluphala futhi athayipha isifo sikashukela sohlobo lwe-2, nokuthi iningi labantu kufanele ngabe liyabagwema.

Kunezimpikiswano ezinhle kuzo zombili izinhlangothi, futhi kubonakala sengathi izidingo ze-carbohydrate zincike kakhulu kumuntu ngamunye.

Abanye abantu benza kangcono ngokudla okuphansi kwe-carb, kanti abanye benza kahle nje ukudla ama-carbs amaningi.

Lo mbhalo ubheka kabanzi ama-carbs, imiphumela yawo yezempilo nokuthi ungazenza kanjani izinqumo ezifanele.

Yini amaCarbs?

Ama-carbs, noma ama-carbohydrate, angama-molecule ane-athomu lekhabhoni, i-hydrogen ne-oxygen.

Kokudla okunomsoco, i- "carbs" isho enye yama-macronutrients amathathu. Amanye amabili angamaphrotheni namafutha.

Ama-carbohydrate wokudla angahlukaniswa ngezigaba ezintathu eziyinhloko:

• Ushukela: Ama-carbohydrate amnandi, amafushane atholakala ekudleni. Izibonelo i-glucose, i-fructose, i-galactose ne-sucrose.
• Isitashi: Amaketanga amade amangqamuzana kashukela, agcina esehlukaniswe aba ushukela ohlelweni lokugaya ukudla.
• Umucu: Abantu abakwazi ukugaya i-fiber, yize ama-bacteria asohlelweni lokugaya angasebenzisa amanye awo.

Inhloso enkulu yama-carbohydrate ekudleni ukuhlinzeka ngamandla. Ama-carbs amaningi adilizwa noma aguqulwe abe yi-glucose, engasetshenziswa njengamandla. AmaCarbs nawo angaguqulwa abe amafutha (amandla agciniwe) ukuze asetshenziswe kamuva.

I-Fiber ihlukile. Ayihlinzeki ngamandla ngqo, kepha iphakela amabhaktheriya anobungane asesiswini sokugaya ukudla. Lawa mabhaktheriya angasebenzisa i-fiber ukukhiqiza ama-acid okunamafutha amanye amaseli ethu angawasebenzisa njengamandla.

Izidakamizwa zotshwala nazo zihlukaniswa njengama-carbohydrate. Banambitha okumnandi, kepha imvamisa abahlinzeki ngama-calories amaningi.

Ama-carbohydrate angenye yama-macronutrients amathathu. Izinhlobo eziyinhloko zama-carbohydrate okudla ushukela, isitashi kanye nefayibha.

"Whole" vs "Refined" AmaCarbs

Akuwona wonke ama-carbs enziwe alinganayo.

Kunezinhlobo eziningi zokudla okuqukethe i-carbohydrate, futhi ziyahlukahluka kakhulu emiphumeleni yazo yezempilo.

Yize ama-carbs evame ukubizwa ngokuthi "elula" vs "tata," mina uqobo ngithola "kuphelele" vs "kucolisisiwe" ukwenza umqondo obanzi.

Ama-carbs aphelele awalungiswa futhi aqukethe i-fiber etholakala ngokwemvelo ekudleni, kuyilapho ama-carbs acwengekile esetshenzisiwe futhi kwahluthwa i-fiber yemvelo.

Izibonelo zama-carbs aphelele zifaka imifino, izithelo, imidumba, amazambane nezinhlamvu ezigcwele. Lokhu kudla ngokuvamile kunempilo.

Ngakolunye uhlangothi, ama-carbs acwengekile afaka iziphuzo ezinoshukela, iziphuzo zezithelo, amakhekhe, isinkwa esimhlophe, ipasta emhlophe, ilayisi elimhlophe nokunye.

Ucwaningo oluningi lubonisa ukuthi ukusetshenziswa okucwengisisiwe kwe-carbohydrate kuhlotshaniswa nezinkinga zempilo njengokukhuluphala nohlobo lwesifo sikashukela esingu-2 (,,).

Zijwayele ukudala izipikisi ezinkulu emazingeni kashukela egazi, okuholela ekuphahlazekeni okulandelayo okungadala indlala nokufisa kokudla okunama-carb amaningi (, 5).

Lokhu yi "coaster roller coaster coaster" abantu abaningi abayijwayele.

Ukudla okucwengisisiwe kwe-carbohydrate ngokuvamile nakho kuyantuleka kumsoco obalulekile. Ngamanye amagama, zingama-calories "angenalutho".

Ushukela ongeziwe kungenye indaba ngokuphelele, angama-carbohydrate amabi kakhulu futhi axhumene nazo zonke izinhlobo zezifo ezingamahlalakhona (,,,).

Kodwa-ke, akunangqondo ukukhipha idemoni konke ukudla okuqukethe i-carbohydrate ngenxa yemiphumela yezempilo yozakwabo abacubunguliwe.

Imithombo yonke yokudla yama-carbohydrate ilayishwe izakhamzimba nofibre, futhi ayibangeli izipikisi ezifanayo kanye nokucwilisa emazingeni kashukela egazini.

Amakhulu ezifundo ze-high-fiber carbohydrate, kufaka phakathi imifino, izithelo, izitshalo kanye nezinhlamvu ezigcwele kukhombisa ukuthi ukuzidla kuxhunyaniswe nempilo ye-metabolic ethuthukisiwe kanye nengozi ephansi yezifo (10, 11,,,).

Akuwona wonke ama-carbs enziwe alinganayo. Ama-carbs acwengekile ahlotshaniswa nokukhuluphala kanye nezifo ze-metabolic, kepha ukudla okungasetshenziswanga kwe-carbohydrate kunempilo kakhulu.

Ukudla Okuphansi Kwe-Carb Kukuhle Kwabanye Abantu

Akukho ngxoxo mayelana ne-carbs ephelele ngaphandle kokukhuluma ngokudla okuphansi kwe-carb.

Lezi zinhlobo zokudla zivimbela ama-carbohydrate, ngenkathi zivumela amaprotheni amaningi namafutha.

Izifundo ezingaphezu kwe-23 manje zikhombisile ukuthi ukudla okune-carb ephansi kusebenza kakhulu kunokudla okujwayelekile "okunamafutha aphansi" okunconywe emashumini ambalwa edlule.

Lezi zifundo zikhombisa ukuthi ukudla okune-carb ephansi kubangela ukwehla kwesisindo futhi kuholele ekuthuthukeni okukhulu kwezimpawu ezahlukahlukene zezempilo, kufaka phakathi i-HDL ("okuhle") cholesterol, i-triglycerides yegazi, ushukela wegazi, umfutho wegazi nabanye (, 16,,,).

Kubantu abakhuluphele ngokweqile, noma abane-metabolic syndrome kanye / noma uhlobo lwesifo sikashukela esingu-2, ukudla okune-carb ephansi kungaba nezinzuzo ezisindisa impilo.

Lokhu akufanele kuthathwe kalula, ngoba njengamanje lezi yizinkinga ezinkulu kakhulu zezempilo emhlabeni, obhekene nezigidi zokufa kwabantu ngonyaka.

Kodwa-ke, ngoba ukudla okune-carb ephansi kuyasiza ekwehliseni isisindo nakubantu abanezinkinga ezithile ze-metabolic, akuyona impendulo yawo wonke umuntu.

Izifundo ezingaphezu kwe-23 zikhombisile ukuthi ukudla okune-carbohydrate ephansi kuyasebenza kakhulu ekwehliseni isisindo futhi kuholele ekuthuthukisweni kwempilo ye-metabolic.

"AmaCarbs" Akuyona Imbangela Yokukhuluphala

Ukuvimbela ama-carbs kaningi (okungenani ngokwengxenye) ukuguqula ukukhuluphala.

Kodwa-ke, lokhu akusho ukuthi ama-carbs abeyini kubangelwe ukukhuluphala kwasekuqaleni.

Lokhu empeleni kuyinganekwane, futhi kukhona ithani lobufakazi elimelene nalo.

Ngenkathi kuliqiniso ukuthi ushukela owengeziwe kanye ne-carbs elicwengekile kuxhunyaniswe nokukhuluphala okukhulu, okufanayo akulona iqiniso ngemithombo ecebile nge-fiber, yokudla okuphelele kwama-carbohydrate.

Abantu bebelokhu bedla ama-carbs izinkulungwane zeminyaka, ngandlela thile. Ubhadane lokukhuluphala lwaqala cishe ngonyaka we-1980, kwathi uhlobo lwesifo sikashukela sohlobo 2 lwalandelwa ngemuva nje kwalokho.

Ukusola izinkinga ezintsha zezempilo kokuthile ebesikade sikudla isikhathi eside kakhulu akunangqondo.

Khumbula ukuthi iningi labantu lihlala lisempilweni enhle ngenkathi lidla ukudla okunama-carb aphezulu, njengama-Okinawa, amaKitavans kanye nabadla irayisi base-Asia.

Lokho ababefana ngakho bonke ukuthi babedla ukudla kwangempela, okungalungisiwe.

Kodwa-ke, abantu abadla okuningi kucwengisisiwe ama-carbohydrate kanye nokudla okusetshenzisiwe kuvame ukugula nokungenampilo.

Abantu bebelokhu bedla ama-carbs kusukela kudala ngaphambi kokuba ubhadane lokukhuluphala, futhi kunezibonelo eziningi zabantu abasele nempilo enhle ngenkathi bedla ukudla okuphezulu kuma-carbs.

AmaCarbs Awona “Abalulekile,” Kodwa Ukudla Okuningi Okuqukethe I-Carb Kunempilo Okumangalisayo

Ama-carbers amaningi aphansi athi ama-carbs ayisona isakhi somzimba esibalulekile.

Lokhu kuyiqiniso ngokweqiniso. Umzimba ungasebenza ngaphandle kwegremu elilodwa le-carbohydrate ekudleni.

Kuyinganekwane ukuthi ubuchopho budinga ama-gramu ayi-130 we-carbohydrate ngosuku.

Lapho singadli ama-carbs, ingxenye yobuchopho ingasebenzisa ama-ketone amandla. Lokhu kwenziwa ngamafutha (20).

Ngokwengeziwe, umzimba ungakhiqiza i-glucose encane ebudinga ubuchopho ngenqubo ebizwa nge-gluconeogenesis.

Kodwa-ke, ngoba i-carbs ayiyona "ebalulekile" - lokho akusho ukuthi ayinakusiza.

Ukudla okuningi okuqukethe i-carb kunempilo futhi kunomsoco, njengemifino nezithelo. Lokhu kudla kunazo zonke izinhlobo zezakhi eziwusizo futhi kunikeza izinzuzo ezahlukahlukene zezempilo.

Yize kungenzeka ukuthi usinde noma ekudleni okuyi-zero-carb, kungenzeka ukuthi akuyona into efanelekile ngoba ulahlekelwa ukudla kwezitshalo okukhonjiswe yisayensi ukuthi kunenzuzo.

Ama-carbohydrate ayisona isakhi somzimba "esibalulekile". Kodwa-ke, ukudla okuningi kwezitshalo ezinothe nge-carb kulayishwe izakhamzimba ezinenzuzo, ngakho ukukugwema kuwumbono omubi.

Indlela Yokwenza Izinqumo Ezifanele

Njengomthetho ojwayelekile, ama-carbohydrate asesimweni sawo semvelo, esine-fiber anempilo, kanti lawo aphuciwe i-fiber yawo akunjalo.

Uma kungukudla okuphelele, okuyingxube eyodwa, khona-ke mhlawumbe kungukudla okunempilo kubantu abaningi, noma ngabe yikuphi okuqukethwe yi-carbohydrate.

Unalokhu engqondweni, kungenzeka ukuhlukanisa ama-carbs amaningi ngokuthi "mahle" noma "mabi" - kepha khumbula ukuthi lezi yizinkombandlela ezijwayelekile nje.

Izinto azivamile ukuba mnyama futhi zimhlophe ekudleni.

• Imifino: Konke. Kuhle ukudla imifino ehlukahlukene nsuku zonke.
• Izithelo eziphelele: Ama-apula, ubhanana, ama-strawberry, njll.
• Imidumba: Ama-lentile, ubhontshisi wezinso, uphizi, njll.
• Amantongomane: Ama-alimondi, ama-walnuts, ama-hazelnut, amantongomane ama-macadamia, amakinati, njll.
• Imbewu: Imbewu yeChia, imbewu yamathanga.
• Izinhlamvu eziphelele: Khetha okusanhlamvu okuphelele ngempela, njengakuma-oats amsulwa, i-quinoa, irayisi elinsundu, njll.
• Izilimo eziyizigaxa: Amazambane, ubhatata, njll.

Abantu abazama ukukhawulela ama-carbohydrate kudingeka baqaphele okusanhlamvu konke, imidumba, izilimo eziyizigaxa kanye nezithelo ezinoshukela omningi.

• Iziphuzo ezinoshukela: I-Coca cola, i-Pepsi, i-Vitaminwater, njll. Iziphuzo ezinoshukela ngezinye zezinto ezingenampilo ongazifaka emzimbeni wakho.
• Iziphuzo zezithelo: Ngeshwa, amajusi wezithelo angaba nemiphumela efanayo yemethamo njengeziphuzo ezinoshukela.
• Isinkwa esimhlophe: Lawa ama-carbohydrate acwengekile anezakhamzimba ezibalulekile futhi angalungile ngempilo ye-metabolic. Lokhu kusebenza kuzinkwa eziningi ezitholakalayo ezentengiselwano.
• Amakhekhe, amakhukhi namakhekhe: Lezi zivame ukuba noshukela omkhulu kakhulu nokolweni ocwengileko.
• Ukhilimu oyiqhwa: Izinhlobo eziningi ze-ayisikhilimu zinoshukela omkhulu kakhulu, yize kukhona okuhlukile.
• Amaswidi noshokholethi: Uma uzodla ushokoledi, khetha ushokoledi omnyama osezingeni eliphezulu.
• Amafrimu aseFrance namazambane amazambane: Wonke amazambane aphilile, kepha amafries aseFrance namazambane amazambane awekho.

Lokhu kudla kungahle kube kuhle ngokulinganisela kwabanye abantu, kepha abaningi bazokwenza kangcono ngokukugwema ngangokunokwenzeka.

AmaCarbs ngesimo sawo semvelo, esine-fiber ngokuvamile aphilile. Ukudla okwenziwe ngoshukela nama-carbs acwengekile akunampilo ngokweqile.

I-Low-Carb Inkulu Kwabanye, Kepha Abanye Basebenza Kakhulu Nge-Carbs Eningi

Asikho isisombululo esilingana nosayizi owodwa kokudla.

Ukudla “okuhle” kwe-carbohydrate kuncike ezintweni eziningi, ezifana nobudala, ubulili, impilo ye-metabolic, ukuzivocavoca umzimba, isiko lokudla nokuzikhethela.

Uma unesisindo esiningi sokulahlekelwa, noma unezinkinga zempilo ezifana ne-metabolic syndrome kanye / noma uthayiphe isifo sikashukela esingu-2, khona-ke mhlawumbe uzwela i-carbohydrate.

Kulokhu, ukunciphisa ukudla kwe-carbohydrate kungaba nezinzuzo ezicacile, ezisindisa impilo.

Ngakolunye uhlangothi, uma ungumuntu onempilo nje ozama ukuhlala uphilile, khona-ke mhlawumbe asikho isizathu sokuthi ugweme "ama-carbs" - vele unamathele ngokuphelele, ekudleni okuyisithako esisodwa ngangokunokwenzeka.

Uma uncike ngokwemvelo futhi / noma usebenza kakhulu ngokomzimba, khona-ke ungahle usebenze kangcono kakhulu ngama-carbs amaningi ekudleni kwakho.

Imivimbo ehlukene yabantu abahlukene.