Kodi ma Carbs ndi osokoneza? Zomwe Muyenera Kudziwa

Zamkati

• Kodi carbs ndi chiyani?
• Kodi ma carb akusokoneza?
• Mlandu wa ma carbu osokoneza bongo
• Mlandu wotsutsana ndi ma carbu osokoneza bongo
• Ndi ma carbs ati omwe ali osokoneza bongo kwambiri?
• Momwe mungagonjetse zikhumbo za carb
• Mfundo yofunika

Mikangano yoyandikira ma carbs komanso gawo lawo paumoyo wathanzi lalamulira zokambirana pazakudya za anthu kwazaka pafupifupi 5.

Mitundu yambiri yazakudya ndi malingaliro apitilizabe kusintha mwachangu chaka ndi chaka.

Nthawi yomweyo, ofufuza akupitilizabe kupeza zatsopano zamomwe thupi lanu limagayikira komanso kuyankha ma carbs.

Chifukwa chake, mwina mungakhale mukuganizabe momwe mungaphatikizire ma carbs pachakudya chopatsa thanzi, kapena chomwe chimapangitsa ma carbs ena kukhala ovuta kukana nthawi zina.

Nkhaniyi ikuwunikanso kafukufuku waposachedwa ngati ma carbs ndi osokoneza bongo, komanso tanthauzo lake pantchito yawo yazakudya za anthu.

Kodi carbs ndi chiyani?

Zakudya zamadzimadzi ndi chimodzi mwazofunikira kwambiri zomwe thupi lanu limafunikira.

M'malo mwake, pama macronutrients onse, ma carbs ndiye gwero lofunikira kwambiri lamphamvu lamaselo, ziwalo, ndi ziwalo za thupi lanu. Sikuti ma carbs amatulutsa mphamvu, komanso amathandizira kusunga (1).

Komabe, kugwira ntchito ngati gwero labwino la mphamvu si ntchito yawo yokhayo. Carbs imagwiritsanso ntchito poyambira ribonucleic acid (RNA) ndi deoxyribonucleic acid (DNA), mayendedwe amtundu wama molekyulu, komanso njira zowonetsera ma cell ().

Mukamaganizira za ma carbs, nthawi zambiri mitundu yoyamba yazakudya yomwe imabwera m'maganizo ndi ma carb oyenga ngati makeke, ma cookie, mitanda, mkate woyera, pasitala, ndi mpunga.

Zodzoladzola zawo zimaphatikizapo zinthu zitatu zoyambirira - kaboni, haidrojeni, ndi mpweya.

Komabe, zakudya zambiri zopatsa thanzi ndi ma carbs, monga zipatso, ndiwo zamasamba, nyemba, ndi buledi wambewu zonse, pasitala, ndi mpunga.

Carbs ndi amodzi mwa ma macronutrients ofunikira thupi lanu. Amafunika pa ntchito zambiri, kuphatikizapo kupanga ndi kusunga mphamvu.

Kodi ma carb akusokoneza?

Mwinanso mwawona kuti nthawi zina zimakhala zovuta kukana zakudya zopanda thanzi, makamaka ma carb omwe amakhala ndi shuga woyengedwa bwino, mchere komanso mafuta.

Anthu ambiri adzifunsa ngati iyi ndi nkhani yakufuna mphamvu, machitidwe kapena malingaliro, kapenanso kapangidwe kake kaubongo.

Anthu ena ayamba ngakhale kukayikira ngati ma carb akhoza kukhala osokoneza bongo monganso zinthu zina kapena zikhalidwe zina zitha kukhala (,).

Kafukufuku wina wamkulu adawonetsa umboni wamphamvu kuti zakudya zama carb apamwamba zimalimbikitsa zigawo zaubongo zomwe zimalumikizidwa ndi zolakalaka ndi mphotho ().

Kafukufukuyu anapeza kuti amuna omwe ali ndi kunenepa kwambiri kapena kunenepa kwambiri amawonetsa zochitika zapamwamba muubongo komanso amakhala ndi njala atadya chakudya chambiri cha GI, poyerekeza ndi chakudya chochepa cha GI ().

GI imayimira glycemic index, momwe kuchuluka kwa ma carbs mu chakudya kumakhudzira kuchuluka kwa shuga wamagazi. Chakudya chokhala ndi GI yapamwamba chimakulitsa kuchuluka kwa shuga wamagazi kwambiri kuposa chakudya chokhala ndi GI yochepa.

Izi zikusonyeza kuti chikhumbo chaumunthu cha carbs woyengedwa chitha kukhala ndi zambiri zokhudzana ndi umagwirira wamaubongo kuposa momwe amakhulupirira poyamba.

Kafukufuku wowonjezera wapitiliza kuthandizira izi.

Mlandu wa ma carbu osokoneza bongo

Ofufuza ena afika mpaka ponena kuti carbs woyengedwa ngati fructose ali ndi zinthu zomwe zimafanana ndi mowa. Fructose ndi shuga wosavuta wopezeka zipatso, ndiwo zamasamba, ndi uchi.

Asayansiwa adapeza kuti, monga mowa, fructose imalimbikitsa kukana kwa insulin, kuchuluka kwamafuta m'magazi anu, komanso kutupa kwa chiwindi. Kuphatikiza apo, imalimbikitsa ubongo wanu wa hedonic pathway ().

Njirayi imapangitsa kuti munthu azikhala ndi chilakolako chofuna kudya komanso kumapangitsa kuti anthu azidya mopyola muyeso wachisangalalo ndi mphotho m'malo motengera njala yeniyeni kapena mphamvu zenizeni.

Sikuti kukana kwa insulini kokha, kutupa, ndi mafuta osazolowereka kumawonjezera chiopsezo chanu cha matenda osachiritsika, koma kukondoweza mobwerezabwereza kwa njira ya hedonic kumatha kukhazikitsanso mafuta omwe thupi lanu likufuna kusunga, zomwe zimapangitsa kuti thupi likulemera (,,).

High-GI carbs yomwe imalimbikitsa kusintha msanga kwa insulin komanso milingo ya shuga wamagazi imawonekeranso kuti imakhudza ma dopamine. Dopamine ndi neurotransmitter muubongo wanu yomwe imatumiza mauthenga pakati pama cell ndikuthandizira momwe mumamvera chisangalalo, mphotho, ngakhale chilimbikitso ().

Kuphatikiza apo, kafukufuku wina wamakoswe akuwonetsa kuti kupatsa mwayi wopeza shuga ndi chow kusakaniza kwa zakudya kumatha kubweretsa machitidwe omwe amawonetsa kudalira komwe kumawoneka ndi kugwiritsa ntchito mankhwala osokoneza bongo ().

Kafukufuku wachiwiri adagwiritsa ntchito njira yofananira, kuloleza makoswe nthawi ndi nthawi kupeza yankho la 10% la shuga ndi chosakanizira cha chow chotsatira pambuyo pake. Nthawi komanso kusala kudya, makoswe adawonetsa kuda nkhawa komanso kuchepa kwa dopamine ().

Ndikofunika kuzindikira kuti kafukufuku wambiri woyeserera omwe wachitika pakadali pano pa ma carbs ndi chizolowezi chomwa mowa mwauchidakwa chachitika mu nyama. Chifukwa chake, maphunziro owonjezera komanso okhwima amafunikira (13,).

Pakafukufuku wina, azimayi azaka zapakati pa 18 ndi 45 omwe amakonda kudya nthawi yayitali amatha kusankha chakumwa chambiri chokhala ndi carb kuposa cholemera mapuloteni atakhumudwitsidwa - ngakhale atachititsidwa khungu ndi chakumwa chiti () .

Kulumikizana pakati pa zakudya zolemera ndi carb ndi malingaliro ndi lingaliro limodzi lokha pa ma carbs nthawi zina kumatha kukhala osokoneza bongo ().

Mlandu wotsutsana ndi ma carbu osokoneza bongo

Kumbali inayi, ofufuza ena sakukhulupirira kuti carbs imasokoneza ().

Amanena kuti palibe maphunziro okwanira aumunthu ndipo amakhulupirira kuti kafukufuku wambiri wazinyama akuwonetsa zizolowezi zochokera ku shuga pokhapokha pakakhala mwayi wopezeka ndi shuga makamaka m'malo mokhudzidwa ndi ma carbs ambiri ().

Ofufuza ena adachita kafukufuku mwa ophunzira aku yunivesite 1,495 momwe adawunika ophunzirawo ngati ali ndi vuto losadya. Anazindikira kuti kuchuluka kwa ma calories mu chakudya komanso zokumana nazo zapadera pakadali kofunikira kwambiri pakudya kalori kuposa shuga wokha ().

Kuphatikiza apo, ena anena kuti zida zambiri zomwe zimagwiritsidwa ntchito pofufuza momwe zimakhalira pakudya zimadalira kudzipenda komanso malipoti ochokera kwa anthu omwe akutenga nawo mbali phunziroli, zomwe zimapereka mpata wochuluka wosamvetsetsa ().

Umboni wina umawonetsa kuti chakudya chambiri cha ma carbs chingalimbikitse ntchito zosiyanasiyana zamaubongo kuposa chakudya chotsika kwambiri. Makamaka, ma carbs amawoneka kuti amakhudza magawo aubongo okhudzana ndi chisangalalo ndi mphotho.

Ndi ma carbs ati omwe ali osokoneza bongo kwambiri?

Mu 2009, ofufuza ku Yale adapanga Yale Food Addiction Scale (YFAS) kuti apereke chida chotsimikizika choyeserera momwe angadyetse (),.

Mu 2015, ofufuza ochokera ku Yunivesite ya Michigan ndi New York Obesity Research Center adagwiritsa ntchito sikelo ya YFAS kuyerekezera zomwe amakonda kudya ophunzira. Anamaliza high-GI, mafuta ochulukirapo, komanso zakudya zosinthidwa ndizomwe zimakonda kwambiri kudya ().

Tchatichi pansipa chikuwonetsa zakudya zovuta kwambiri pakudya mopitirira muyeso komanso kuchuluka kwa glycemic load (GL) ().

GL ndi gawo lomwe limaganizira za GI ya chakudya komanso kukula kwake kwa gawo. Poyerekeza ndi GI, GL nthawi zambiri imafotokoza molondola momwe chakudya chimakhudzira shuga m'magazi.

Kupatula tchizi, chilichonse mwazinthu 10 zabwino kwambiri zosakaniza malinga ndi sikelo ya YFAS zimakhala ndi ma carbs ambiri. Ngakhale tchizi zambiri zimaperekabe ma carbu, sizili zolemera kwambiri ngati zinthu zina zomwe zili pamndandanda.

Komanso, zambiri mwazakudya izi sizangokhala ndi ma carbs komanso shuga woyengedwa, mchere, ndi mafuta. Kuphatikizanso apo, nthawi zambiri amadyedwa mumitundu yosinthidwa kwambiri.

Chifukwa chake, pakhoza kukhala zochulukirapo zowulula za ubale pakati pa mitundu iyi yazakudya, ubongo wamunthu, ndi zizolowezi zonga kudya.

Mitundu yambiri ya carbs imakonzedwa kwambiri, komanso mafuta, shuga, ndi mchere. Amakhalanso ndi vuto lalikulu la glycemic.

Momwe mungagonjetse zikhumbo za carb

Ngakhale kafukufuku akuwonetsa kuti ma carbs amawonetsa zinthu zina zosokoneza bongo, pali njira zambiri zomwe mungagwiritse ntchito kuthana ndi zikhumbo za ma carbs ndi zakudya zina zosapatsa thanzi.

Chimodzi mwazinthu zamphamvu kwambiri zomwe mungachite kuti musiye kulakalaka carb ndikungowakonzekereratu.

Kukhala ndi malingaliro pamagulu a nthawi yomwe zilakolako zingakugwereni kumatha kukuthandizani kuti mukhale okonzeka komanso opatsidwa mphamvu zopititsa patsogolo zakudya zopatsa thanzi za carb ndikusankha kwabwino.

Malinga ndi zomwe muyenera kuchita, kumbukirani kuti palibe yankho lolondola kapena lolakwika. Njira zosiyanasiyana zitha kugwira ntchito bwino kapena zoyipa kwa anthu osiyanasiyana.

Nazi malingaliro angapo omwe mungayesere:

• Dzazani mapuloteni poyamba. Zakudya zamapuloteni zanyama ndi masamba, kuphatikiza nyama, mazira, tofu, ndi nyemba, zimadziwika chifukwa chokuthandizani kuti mukhalebe athanzi kwa nthawi yayitali ().
• Idyani chidutswa cha zipatso zokhala ndi michere yambiri. Sikuti ulusi wazitsamba umangodzaza, komanso shuga wake wachilengedwe amathanso kuthandizira kukhutiritsa kulakalaka kokoma ().
• Khalani hydrated. Kafukufuku wina akuwonetsa kuti kuchepa kwa madzi m'thupi kumatha kuyambitsa kulakalaka mchere. Popeza zakudya zamchere zambiri zimakhalanso ndi ma carbs, kumwa madzi tsiku lonse kumatha kuletsa kulakalaka mitundu yonse yazakudya ().
• Yendani. Kulimbitsa zochitika zanu ndi masitepe, kuphunzitsa mphamvu, kapena zochita zina zilizonse zomwe mungasankhe zimayambitsa kutulutsa ma endorphin omwe amamva bwino kuchokera muubongo wanu omwe atha kusokoneza kulakalaka kwanu kwa carb (,).
• Dziwani bwino zomwe zimayambitsa. Onetsetsani kuti ndi zakudya ziti zomwe ndizovuta kuti muzipewe ndikudzikonzekeretsa kukhala pafupi ndi zakudya zoyambitsazi nthawi isanakwane.
• Musavutike nokha. Palibe munthu wangwiro. Ngati mungalolere kulakalaka carb, ingoganizirani zomwe mungachite mosiyana nthawi ina. Musadzimenyetse nokha. Monga china chilichonse, kuphunzira kuyendetsa zilakolako za carb kumatenga nthawi.

Njira zosiyanasiyana zitha kuthana ndi zikhumbo za carbs. Izi ndi monga kuchita masewera olimbitsa thupi, kukhala ndi madzi okwanira, kudzidziwitsa nokha zakudya zopatsa thanzi, komanso kudzaza zipatso, ndiwo zamasamba, ndi mapuloteni athanzi.

Mfundo yofunika

Carbs ndiye gwero lalikulu la mphamvu mthupi lanu.

Ma carbu ena, monga zipatso, ndiwo zamasamba, ndi mbewu zonse, ndi athanzi. Ma carbu ena amatha kukonzedwa kwambiri ndikukhala ndi mchere, shuga, ndi mafuta.

Kafukufuku woyambirira pa ma carbs akuwonetsa kuti atha kuwonetsa zinthu ngati zosokoneza. Zimawoneka ngati zolimbikitsa mbali zina zaubongo ndipo zimakhudzanso mitundu ndi kuchuluka kwa mankhwala omwe ubongo wanu umatulutsa.

Komabe, kafukufuku wovuta kwambiri mwa anthu amafunikira kuti adziwe momwe izi zimakhudzira ubongo ndi ma carbs.

Ena mwa ma carb omwe amakonda kwambiri kukhala ngati zakudya zopatsa thanzi monga pizza, tchipisi, makeke, ndi maswiti.

Komabe, pali njira zingapo zomwe mungayesetse kulimbana ndi zikhumbo za carb. Ganizirani kuyesa ochepa kuti muphunzire zomwe zimakuyenderani bwino.