Yini iDili ngeNet Carbs, futhi Uzibala Kanjani?

-Delile

• Yini ama-Net Carbs, Nokho?
• Ungayibala kanjani i-Net Carbs
• Ama-carbs we-Net (g) = ama-carbs aphelele - i-fiber - i-sugar alcohol *
• Kungani Ungase Ufune Ukunakekela Nge-Net Carbs
• Ukwehla kokunaka i-Net Carbs
• Ngakho-ke, Ingabe Kufanele Ubale I-Net Carbs?
• Buyekeza kwe-

Ngenkathi uskena amashalofu esitolo segrosa ukuthola ibha entsha yamaprotheni noma iphinti lika-ayisikhilimu ukuze uzame, ubuchopho bakho cishe bugcwele amaqiniso amaningi nezibalo ezihloselwe ukukukhomba mayelana nesimo sempilo sokudla. Abasolwa abajwayelekile: Ukubalwa kwekhalori, amagremu wamaprotheni, kanye nenani le-fiber. (Uma udinga, manje yisikhathi esihle sokubheka ukuthi uyifunda kanjani ilebula yokudla okunomsoco.)

Kodwa ukupakishwa kweminye imikhiqizo manje kuthinta into encane ebizwa ngokuthi i-net carbs - futhi iyinombolo ehluke ngokuphelele kunalena esohlwini lwesigaba "samacarbohydrates" kuphaneli yamaqiniso omsoco. Ngakho-ke isho ukuthini le nombolo - futhi ingabe ibalulekile? Lapha, izazi zokudla ezibhalisiwe zinika ukwehla kokuthi yiziphi i-carbs enetha, kungani kufanele (noma ungafanele) uzinake, nokuthi kufanele yini ukwazi ukuthi ungabala kanjani ama-carbs enetha noma cha.

Yini ama-Net Carbs, Nokho?

Ngokuyinhloko, ama-carbohydrate atholakala ekudleni angamuncwa umzimba wakho futhi anomthelela emazingeni kashukela egazini lakho, kusho uJennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., ongumnikazi weMcDaniel Nutrition Therapy.

Kepha ukuze uqonde kahle ukuthi kusho ukuthini lokho, udinga ukwazi ingqikithi yama-carbohydrate uwonke nomphumela wawo emzimbeni wakho. Ama-carbohydrate angenye yama-macronutrients amathathu abalulekile atholakala ekudleni (amanye: amaprotheni namafutha). AmaCarbs atholakala ezithelweni, emifino, obisi, nasezinhlamvwini. Lapho uphisi phansi ucezu lwamazambane noma amazambane abhakiwe, umzimba wakho uphula ama-carbs okudla abe ushukela (aka ushukela) - umthombo wamandla wamaseli omzimba wakho, izicubu, nezitho zomzimba, ngokusho kweNational Library of Medicine - okuyinto bese ingena egazini. Njengoba amazinga kashukela egazi ekhuphuka, amanyikwe akho akhiqiza i-insulini, ihomoni etshela amangqamuzana ukuthi amunce ushukela lowo ukuze athole amandla, nawo wona asiza amazinga kashukela egazini awe futhi abuyele e-homeostasis, ngokusho kweHarvard School of Public Health.

Kodwa-ke, akuwona wonke ama-carbohydrate angadilizwa ukuze anikeze umzimba amandla. I-Fiber, okuyingxenye yokudla kwezitshalo, ayikwazi ukugaywa futhi ayinyusi amazinga kashukela egazini, ngokusho kweHarvard School of Public Health. Okufanayo kuya kuma-alcohol kashukela - ama-sweeteners (afana ne-sorbitol, i-xylitol, i-lactitol, i-mannitol, i-erythritol, ne-maltitol) angena kancane kancane futhi engaphelele egazini, ngakho anomthelela omncane kushukela wegazi kunamanye ama-carbohydrate, ngokusho kwe-US. Ukuphathwa Kwezokudla Nezidakamizwa.

Futhi yilokho kanye ama-carbs enetha azama ukukulandelela. Yize ingekho incazelo esemthethweni (okwamanje) evela kunoma iyiphi indikimba enkulu ebusayo njengeFood and Drug Administration, ama-carbohydrate ajwayelekile acatshangwa ukuthi ama-carbohydrates. can ungene futhi ube nomthelela emazingeni kashukela emzimbeni, kusho uMcDaniel. “Lokhu kubalwa ukukhombisa ukuthi mangaki ama-carbohydrates emkhiqizo othile azodala ukwenyuka kweglucose egazini,” kuchaza yena.

Asikho isincomo esisodwa se-set-in-stone ngenani lama-carbs enetha - noma ngisho nama-carbs aphelele - ongawadla nsuku zonke, kusho uMolly Kimball, RD, CSSD, isazi sezokudla esiseNew Orleans e-Ochsner Fitness Center nomphathi we-podcast FUELED Wellness + Nutrition. Eqinisweni, uMnyango Wezolimo wase-United States weluleka ukuthi kudliwe amaphesenti angama-45 kuye kwangama-65 wamakholori akho onke ngohlobo lwama-carbohydrate (afinyelela kuma-225 kuya ku-325 amagremu ama-carbs ekudleni okungama-khalori ayizi-2 000). Ngakolunye uhlangothi, i-American College of Sports Medicine itusa labo abavivinya umzimba ngokusesilinganisweni (cabanga: ihora ngosuku) badle amagremu angu-2.3 kuya ku-3.2 wama-carbohydrate ngekhilogremu yesisindo somzimba usuku ngalunye (okungafinyelela ku-391 kuya ku-544 amagremu ngokwesilinganiso esingu-170- pound owesifazane, isibonelo). Ngakho-ke uma ufuna ukwazi ibhalansi engcono kakhulu yama-macro ngezidingo zakho ezihlukile - futhi uma kunenzuzo kuwe ukuthi ubale i-net carbs yakho kwasekuqaleni - hlela isikhathi esithile sokuxoxa nodokotela wezokudla obhalisiwe noma umhlinzeki wakho wezempilo. (Okuningi lapha: Mangaki amaCarbs okufanele uwadle ngosuku?)

Ungayibala kanjani i-Net Carbs

Nakuba okunye ukudla okupakishiwe manje sekubhalwe nge-net carbs, lokho akulona iqiniso kukho konke ukudla. Izindaba ezimnandi: Akudingeki ube i-math wiz ukuze ubale i-net carbs ngokwakho. (Lokho kusho ukuthi, uma ungazizwa uthanda ukuqaqa incwajana yakho ukubala ama-carbs wedwa, amalungu e-MyFitnessPal premium angalandelela ama-carbs awo wohlelo lokusebenza lweselula.)

Kalula nje, i-net carbs iyinani eliphelele lama-carbohydrate ngokuphakelwa ngakunye, kukhishwe inani le-fiber kanye notshwala obushukela. Ukuze uthole isithombe esicacile sokuthi lokhu kubukeka kanjani kahle, phendukela kulokhu kuphazamiseka kokuthi ungabala kanjani ama-carbs enetha:

Ama-carbs we-Net (g) = ama-carbs aphelele - i-fiber - i-sugar alcohol *

1.Bheka inani lama-carbohydrate esewonke ngokudla ngakunye. Ake sithi ukukhishwa kwe-ayisikhilimu kunama-gramu angama-20 ama-carbs.

2. Bheka inani le-fiber ngokukhonza ngakunye. Uma leyo ice cream inama-gramu ama-5 e-fiber, isuse kumagremu angama-20 esewonke we-carbohydrate. Ususele nama-gramu ayi-15 ama-carbs enetha.

3. * Bheka inani likashukela otshwala ngokudla ngakunye (uma kudingeka). Yilapho izinto ziba nzima khona. (Uma ukudla okubukayo kungenawo uphuzo oludakayo lukashukela, ungakwazi ukweqa lesi sinyathelo.) Ukuze ubale i-net carbs, uzodinga ukwazi inani lamagremu otshwala obushukela ekudleni; Kodwa-ke, i-FDA idinga ukuthi abakhiqizi bokudla babize inani lotshwala boshukela ngokusebenzela amalebula amaqiniso wokudla kuphela lapho ilebula lifaka isimangalo ngoshukela wotshwala, ushukela ophelele, noma ushukela ongeziwe (isb. ukumaketha okuthile njenge- “free-sugar”). Ngenhlanhla, uzovame ukubona imikhiqizo yokudla ethi yonke i-carb ephansi ibala ngokuzithandela uhlu lokuqukethwe kukashukela. Kungakhathaliseki ukuthi zibizwa ngokwehlukana, utshwala obushukela buyohlala bubalwa esigabeni esithi "Total Carbohydrate".

Uma iphakethe libonisa inani lamagremu otshwala obushukela ngaphakathi, uzofuna ukubheka uhlobo ushukela utshwala obhalwe kuhlu lwezithako, kusho uKimball. Yize ushukela ojwayelekile namanye ama-carbohydrate ngokuvamile enama-khalori ama-4 ngegremu, ezinye iziphuzo ezinoshukela - kufaka phakathi i-sorbitol, i-lactitol, i-mannitol, ne-maltitol - zinama-khalori ama-2 ngegramu, ngakho-ke cishe njenge-"half-strength carbs," kusho uKimball. Ngakho-ke, uzokhipha kuphela isigamu senani lalezi ziphuzo zotshwala kusuka kuma-carbohydrates akho esewonke. Uma leyo ice cream inama-gramu angama-20 ama-carbs, ama-5 amagremu amafayibha, nama-gramu ayi-10 i-sorbitol, ukukhonzwa kungaziqhayisa ngamagremu ayi-10 we-net carbs.

Ngakolunye uhlangothi, i-erythritol yotshwala kashukela iqukethe amakhalori angu-.002 kuphela ngegremu ngayinye, ngakho-ke ungakwazi ukukhipha lonke inani layo (ngamagremu) ku-carbs yakho iyonke. Uma lowo ayisikhilimu ofanayo equkethe amagremu angu-10 e-erythritol, ukuphakelwa bekungaba namagremu angu-5 kuphela wama-carbohydrate. Ngokunjalo, isiphungumnandi esifana nefayibha esibizwa ngokuthi i-allulose asigayeki, futhi asithinti ushukela wegazi, ngakho-ke ungakhipha inani eliphelele le-allulose enanini eliphelele le-carbohydrate, kuchaza uKimball.

Kungani Ungase Ufune Ukunakekela Nge-Net Carbs

Kumuntu ojwayelekile, asikho isidingo sangempela sokunaka i-net carbs. Okuwukuphela kwento ukuthi ukubala ama-carbs enetha kungakusiza ukuthi uthole umkhuba wokufuna i-fiber - isakhi esidlala indima ebalulekile ekuthuthukiseni impilo yamathumbu, ukuphathwa kwesisindo, nokunciphisa ubungozi besifo esingalapheki, kusho uMcDaniel. "Uma sinaka izici ezithile zelebula lokudla, njengama-carbs, linamandla okwandisa ukuqwashisa jikelele ngekhwalithi yokudla," uyanezela.

Uma ungena kwesinye salezi ezinye izigaba, noma kunjalo, ukubheka ama-carbs enetha kungasiza kakhulu.

Abantu abanesifo sikashukela sohlobo II kungase kuzuze ngokufunda indlela yokubala ama-carbs enetha kanye nokugcina iso ekudleni kwawo, njengoba ukuqonda umthelela ama-carbs athile azoba nawo kushukela wegazi kungabasiza ukuba balawule amazinga abo kangcono, kuchaza uMcDaniel. Ngaphezu kwalokho, "uma umuntu ebuka ama-carbs abo, bangacabanga ukuthi 'akufanele' noma 'abakwazi' ukuba nezinto ezithile, kepha ukubheka ama-carbs enetha kungavula umnyango ngempela," kunezela uKimball. Isibonelo, umuntu onesifo sikashukela angase adlulise amakhukhi, kodwa uma ekwazi ukubala i-net carbs, angathola ukuthi ukwelapha okwenziwe nge-erythritol kanye nezinhlamvu namantongomane agcwele ifayibha kungase kube nenani eliphansi lama-carbohydrates - futhi ngakho-ke umthelela omncane kushukela wegazi - ungahle ulingane kahle ekudleni kwabo kunokujwayelekile okugcwaliswe ngoshukela. (Okuhlobene: Okufanele Ukwazi Ngama-Sweeteners Akamuva)

Abantu abasebenzisa ithoni noma bafuna ukwengeza ama-carbohydrate engeziwe ekudleni kwabo kwansuku zonke ukuze baqinisekise ukuthi bafaka amafutha ngendlela efanele futhi bagcwalisa imizimba yabo (cabanga: abagijimi abakhuthazelelayo) bangase futhi bafune ukubala futhi babhekisele ekudleni kwabo inetha le-carb, kusho uKimball. Njengoba bezivocavoca amahora amaningana ngomfutho ophakathi ukuya kophezulu njalo ngosuku olulodwa, laba bantu kungase kudingeke badle amagremu angu-5.4 wamacarbohydrate ngekhilogremu ngayinye yesisindo somzimba nsuku zonke ukuze bandise izitolo zabo ze-glycogen (ushukela ogcinwe kumaseli. ukuze isetshenziswe kamuva), ngokwe-American College of Sports Medicine. I-Nosh ngokuyinhloko ekudleni okunenani eliphansi lama-carbs enetha, futhi ungahle unganiki umzimba wakho i-glucose oyidingayo ukuze usebenze ngaleyo ndlela yokusebenza kanzima. Ngokunaka ama-carbs enetha, laba badlali bangaqinisekisa ukuthi bakhuphula kahle ama-carbohydrate lokho can zisetshenziselwe amandla - hhayi nje lawo ahamba kumasistimu awo angagayeki. (Okuhlobene: Nakhu Kungani I-Carbs Ibaluleke Kangaka Ekusebenzeni Kwakho)

Abantu ekudleni keto Kufanele futhi igcine ama-carbs enetha phezulu kwengqondo. Ukudla kwe-keto - ukudla okunamafutha amaningi, okuphansi kwe-carb - njengoba ama-spikes kushukela wegazi angakukhipha ku-ketosis, isimo lapho umzimba wakho usebenzisa amafutha, hhayi i-glucose egciniwe, njengamafutha. Ngenkathi udla, uzofuna ukusebenzisa ama-gramu angama-35 we-net carbs ngosuku ukuze uhlale ku-ketosis, kepha ukuthi inani eliqondile lizohluka kuwo wonke umuntu, uToby Amidor, MS, RD, CDN, isazi sezokudla esibhalisiwe, ngaphambili utshele Umumo.

Ukwehla kokunaka i-Net Carbs

Yize ukwazi ukubala ama-carbs enetha kungakusiza uqonde kangcono ukuthi umzimba wakho uzokusebenzisa kanjani ukudla okuthile kwamandla, abanye abantu bangahle bangafuni ukwenza umkhuba wokubalandela. "Kwabanye, ukugxila 'kuma-macros' noma izakhi ezithile zokudla kungaqinisa ubudlelwane obungenampilo nokudla," kusho uMcDaniel. Abantu abanomlando, i-predisposition, noma abanenkuthalo yokuziphatha okungalungile kokudla bazofuna ukuqaphela ngokubala i-net carbs, kanye nanoma yiziphi ezinye izakhamzimba nezinombolo ezihilelekile ekudleni kwabo, kunezela uKimball.

Ngisho noma ungenawo lo mlando wokudla ngendlela ehlelekile, ukugxila kancane ngezibalo zakho zempilo (cabanga: ukuhlola njalo izinyathelo zakho) kufuna ukuqapha, kusho uKimball. "Ngicabanga ukuthi [ukulandelela ama-carb net] kususa ekudleni uqobo, futhi kwenza ukudla kube yisayensi kunokuzijabulisa," kuchaza yena. "Engingakusho kuleli cala mhlawumbe kuhle ukukuhlola, ukubona ukuthi ama-carbs enjani nokuthi angangena kanjani osukwini lwakho olujwayelekile, kodwa bese ungaqhubeki nokubala noma ube nalokhu kubalwa kosuku lwakho ekhanda lakho . " Kunoma isiphi isimo, cabanga ukukhuluma ngesinqumo sakho sokubala ukusetshenziswa kwakho kwe-carb net nsuku zonke nomhlinzeki wakho wezokunakekelwa kwempilo noma usolwazi wezokudla obhalisiwe ngaphambi kokuthi uqale.

Ngaphandle kwezingozi ezingaba khona ezibandakanya ukulandelela nokubala ama-carbs enetha, ukugxila esicini esisodwa sokudla kwakho kwenza kube lula ukuthi kuhlangana kanjani nomzimba wakho, kusho uMcDaniel. "Asigcini nje ngokudla ama-net carbs - sidla ukudla okunikela ngamafutha, amaprotheni, izakhamzimba, kanye namakhemikhali e-phytochemicals," esho. "Kukhawulelwe ukuchaza impilo noma ikhwalithi yokudla ngesakhi esisodwa kuphela."

Ngokwenza ukukhetha kwakho ukudla ngokusekelwe kuphela enanini lama-carbohydrate, ungase ugcine ulayishe ipuleti lakho elinezithako ezicutshungulwe kakhulu, ezicolisiswe kakhulu - hhayi ukudla okuphelele okunempilo, kwengeza uKimball. "Kwesinye isikhathi abenzi bokudla bandisa isibalo se-fiber futhi basebenzise izithako ukuze ama-carbs abo aphansi, kepha uma ubheka ikhwalithi yalezi zithako, kufana nayo yonke le staki esingajwayelekile nemicu ehlukanisiwe," uyachaza.

Isibonelo, abanye abakhiqizi bokudla bengeza i-inulin (impande ye-aka chicory) ukuze ikhulise okuqukethwe kwefayibha, futhi nakuba zingekho izithiyo ezinkulu zesithako iyodwa, kufanele ucabangele ezinye izithako ezifakiwe kanye nayo, kusho uKimball. Ibha ye-granola eyenziwe ngezinhlamvu eziphelele kanye ne-inulin encane inephrofayili yezokudla okuhlukile kune-tapioca isitashi, ufulawa wamazambane, ne-inulin, uyachaza. "Isizathu sokuthi ongoti bezokudla ababhalisiwe bathi ukuhlose ukuthola amagremu angama-25 kuye kwangama-35 efayibha ngosuku ukuze kube nempilo yomzimba wonke akukona ukuthi sifuna yonke le micu ehlukene," kusho uKimball. "Kungenxa yokuthi izinto ezikunikeza leyo fibre - yonke le mifino, izithelo, nokusanhlamvu okuphelele - kucebile ngempela kwezinye izakhi."

Ngakho-ke, Ingabe Kufanele Ubale I-Net Carbs?

Ngokucabanga ngezingqinamba ezimbalwa zomuntu odlayo ojwayelekile, uMcDaniel ngokujwayelekile uncoma ukubala ama-carbs enetha kuphela kulabo abatholwa benesifo sikashukela. "Ngaphandle kokuthi welulekwe ngenye indlela, i-net carbs kufanele ibe nesisindo esincane ekutheni kufanele ngabe udla kangakanani ukudla okuthile," uyanezela.

Sesikushilo lokho, akukho lutho olungalungile ngokwazi ukuthi ubalwa kanjani ama-carbohydrates amaningi kanye nokubheka uma ufuna ukwazi - njengazo zonke ezinye izibalo ezikulebula yomsoco wokudla. "Izinombolo, njengama-net carbs namaprotheni, zibalulekile," kusho uKimball. "Isibonelo, singafuna ukugwema izinto ezinoshukela omningi ongeziwe noma zonke ezingama-carbohydrate futhi ezingenawo amaprotheni noma amafutha, okungeke kube ukudla okuxhasayo. Sifuna ukukhumbula ngokweqile ukuthi izinombolo zibe umhlahlandlela, kodwa ungavumeli izinombolo kube yiyona kuphela igeji yalokho okukhethayo."

Buyekeza kwe-