Funsani Dokotala: Zakudya Zamtundu wa shuga ndi B

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Q: Kodi shuga amawononga mavitamini B mthupi langa?

Yankho: Ayi; palibe umboni wosonyeza kuti shuga amalanda thupi lanu mavitamini a B.Lingaliro ili ndilopusitsika kwambiri chifukwa ubale pakati pa shuga ndi mavitamini a B ndiwovuta kwambiri kuposa izi: Shuga samachotsa mavitamini a B mthupi lanu, koma chakudya chambiri chokhala ndi chakudya chambiri chimatha kukulitsa kufunikira kwa ma Bs ena. [Tweet izi!]

Kuchepetsa kwa ma carbs ambiri (omwe amapezeka mu shuga) kumafuna kuti thupi lanu likhale ndi mavitamini ambiri a B. Koma chifukwa thupi lanu silimasunga mavitamini a B mosavuta, limafunikira kuchuluka kwa zakudya zanu. Zakudya zokhala ndi shuga wambiri komanso woyengedwa bwino wamafuta amathanso kusokoneza momwe thupi limayendera, zomwe zimawonjezera zofunikira za mavitamini, monga B6.

Anthu odwala matenda a shuga, omwe ndi matenda a kagayidwe kachakudya kagayidwe kachakudya, nthawi zambiri amakhala ndi vitamini B6 wochepa, womwe umagwiritsidwa ntchito popanga ma carbs. Mfundo imeneyi nthawi zambiri imagwiritsidwa ntchito kuthandizira mfundo yakuti zakudya za shuga wambiri (monga momwe matenda ambiri a shuga amalembera) amachepetsa mavitamini a B; koma bwanji ngati zakudya izi zinali zochepa mu B mavitamini kuyamba?

Chofunikira apa ndikuti zakudya zokhala ndi shuga wambiri komanso zakudya zomwe zili ndi ma carbohydrate oyengedwa sizikhala ndi mavitamini ambiri a B poyambira, kapena kukonzanso kumachotsa mavitamini ofunikirawa panthawi yopanga chakudya. Izi zimakupatsani zakudya zomwe zikusowa mavitamini a B koma thupi lomwe limafunikira zambiri chifukwa cha kuchuluka kwa carb pazomwe mukudya ndipo, ngati mukudwala matenda ashuga, nkhawa yowonjezera yotupa.

Ngati mumadya zakudya za ku Mediterranean zodzaza ndi njere zathunthu (zomwe zingatanthauze 55 mpaka 60 peresenti ya zopatsa mphamvu zanu zimachokera ku chakudya), thupi lanu likhoza kukhala ndi zosowa zazikulu za mavitamini a B omwe amakhudzidwa ndi kagayidwe ka carb, koma kusiyana kwake ndi chakuti vitamini wosayengedwa- zakudya zanu za ku Mediterranean zidzadzaza thupi lanu ndi mavitamini a B omwe angafune. [Twitani nsonga iyi!]

Chifukwa chake chonde musavutike ndi zakudya zopatsa thanzi zomwe mungakhulupirire kuti shuga wopezeka muzakudya zapa pecan ndi ayisikilimu azikakamiza thupi lanu kutulutsa pyridoxine phosphate (B6) kapena thiamin ( B1). Sizili choncho ayi. Pamlingo wa metabolism yamphamvu, ma carbohydrate ndi ma carbohydrate. Thiamin ikagwiritsidwa ntchito kuyendetsa kutulutsa mphamvu kwama molekyulu a shuga m'chiwindi chanu, sizikudziwa ngati molekyulu ya glucose ija idachokera ku soda kapena mpunga wofiirira.

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