Ma Carbu Abwino, Ma Carbs Oipa - Momwe Mungasankhire Mwanzeru

Zamkati

• Kodi Carbs Ndi Chiyani?
• "Wathunthu" vs "Oyeretsedwa" Ma Carbs
• Zakudya Zotsika-Carb Ndizabwino Kwa Anthu Ena
• "Carbs" Sizimayambitsa Kunenepa Kwambiri
• Carbs Si "Ofunika," Koma Zakudya Zambiri Zokhala Ndi Carb Ndizabwino Kwambiri
• Momwe Mungasankhire Mwanzeru
• Carb Yotsika Ndi Yabwino Kwa Ena, Koma Ena Amagwira Bwino Kwambiri Ndi Ma Carbs Ochuluka

Carbs ndiwotsutsana kwambiri masiku ano.

Malangizo pazakudya akuwonetsa kuti tipeze pafupifupi theka la zopatsa mphamvu zathu ndi chakudya.

Mbali inayi, ena amati ma carbs amayambitsa kunenepa kwambiri ndipo amayambitsa matenda a shuga a 2, ndikuti anthu ambiri akuyenera kuwapewa.

Pali zifukwa zabwino mbali zonse ziwiri, ndipo zikuwoneka kuti zofunikira zama carbohydrate zimadalira kwambiri munthuyo.

Anthu ena amachita bwino ndikumwa pang'ono, pomwe ena amangodya bwino ma carbs ambiri.

Nkhaniyi ikuyang'ana mwatsatanetsatane ma carbs, zomwe zimakhudza thanzi lawo komanso momwe mungapangire zisankho zoyenera.

Kodi Carbs Ndi Chiyani?

Carbs, kapena chakudya, ndi mamolekyu omwe ali ndi maatomu a kaboni, haidrojeni ndi oksijeni.

Pazakudya zabwino, "carbs" amatanthauza imodzi mwama macronutrients atatu. Zina ziwirizi ndi zomanga thupi komanso zamafuta.

Zakudya zamadzimadzi zitha kugawidwa m'magulu atatu akulu:

• Zosakaniza: Zakudya zokoma, zazifupi zomwe zimapezeka mu zakudya. Zitsanzo ndi shuga, fructose, galactose ndi sucrose.
• Nkhunda: Maunyolo ataliatali a mamolekyulu a shuga, omwe pamapeto pake amasweka kukhala shuga m'thupi.
• CHIKWANGWANI: Anthu sangathe kugaya fiber, ngakhale mabakiteriya omwe ali m'mimba amatha kugwiritsa ntchito ena mwa iwo.

Cholinga chachikulu cha chakudya m'zakudya ndikupereka mphamvu. Ma carbs ambiri amathyoledwa kapena kusandulika glucose, omwe angagwiritsidwe ntchito ngati mphamvu. Carbs amathanso kusandulika mafuta (mphamvu yosungidwa) kuti adzagwiritse ntchito mtsogolo.

Fiber ndizosiyana. Sichimapereka mphamvu mwachindunji, koma imadyetsa mabakiteriya ochezeka am'mimba. Mabakiteriyawa amatha kugwiritsa ntchito CHIKWANGWANI kutulutsa mafuta acids omwe ma cell athu ena amatha kugwiritsa ntchito ngati mphamvu.

Shuga mowa amatchedwanso chakudya. Amamva kukoma, koma nthawi zambiri samapereka ma calorie ambiri.

Zakudya zam'madzi ndi imodzi mwazinthu zitatu zofunika kwambiri m'thupi. Mitundu yayikulu yazakudya zam'madzi ndi shuga, sitashi ndi ulusi.

"Wathunthu" vs "Oyeretsedwa" Ma Carbs

Osati ma carbs onse amapangidwa ofanana.

Pali mitundu yambiri yazakudya zamadzimadzi, ndipo zimasiyana mosiyanasiyana chifukwa cha thanzi lawo.

Ngakhale ma carbs amatchedwa "osavuta" vs "ovuta," ineyo ndimapeza "wathunthu" vs "woyengeka" kuti amveke bwino.

Ma carbs onse sanasinthidwe ndipo amakhala ndi ulusi womwe umapezeka mwachilengedwe, pomwe ma carb oyengedwa adakonzedwa ndipo adachotsa ulusi wachilengedwe.

Zitsanzo za ma carbs athunthu ndi monga masamba, zipatso zonse, nyemba, mbatata ndi mbewu zonse. Zakudya izi nthawi zambiri zimakhala zathanzi.

Kumbali inayi, ma carbs oyeretsedwa amaphatikizapo zakumwa zotsekemera ndi shuga, timadziti ta zipatso, buledi, buledi woyera, pasitala yoyera, mpunga woyera ndi ena.

Kafukufuku wambiri akuwonetsa kuti kumwa koyela kwamahydrate kumalumikizidwa ndi mavuto azaumoyo monga kunenepa kwambiri komanso mtundu wa 2 shuga (,,).

Amakonda kuyambitsa ma spikes akuluakulu m'magazi a shuga, zomwe zimabweretsa ngozi yomwe ingayambitse njala ndi kulakalaka zakudya zamafuta ambiri (, 5).

Izi ndizomwe zimadziwika kuti "shuga wamagazi" zomwe anthu ambiri amazidziwa.

Zakudya zoyera zama carbohydrate nthawi zambiri zimasowanso michere yofunikira. Mwanjira ina, ndi makilogalamu "opanda kanthu".

Shuga wowonjezeredwa ndi nkhani ina yonse, ndiwo chakudya choyipa kwambiri chomwe chimagwirizanitsidwa ndi matenda amtundu uliwonse (,,,).

Komabe, sizingakhale zomveka kuwonetsa zakudya zonse zopangidwa ndi ma carbohydrate chifukwa chazovuta za anzawo.

Zakudya zonse zamadzimadzi zimadzaza ndi michere ndi michere, ndipo sizimayambitsa ma spike omwewo ndikumiza m'mashuga amwazi.

Mazana a maphunziro azakudya zamtundu wapamwamba, kuphatikiza masamba, zipatso, nyemba ndi mbewu zonse zikuwonetsa kuti kuzidya kumalumikizidwa ndi thanzi la kagayidwe kachakudya komanso chiopsezo chochepa cha matenda (10, 11,,,).

Osati ma carbs onse amapangidwa ofanana. Ma carbs oyeretsedwa amakhudzana ndi kunenepa kwambiri komanso matenda amadzimadzi, koma zakudya zosagulitsidwa zama carbohydrate ndizabwino kwambiri.

Zakudya Zotsika-Carb Ndizabwino Kwa Anthu Ena

Palibe zokambirana za ma carbs zatha popanda kunena za zakudya zochepa.

Zakudya zamtunduwu zimaletsa chakudya, pomwe zimalola zomanga thupi zambiri ndi mafuta.

Kafukufuku wopitilira 23 tsopano awonetsa kuti zakudya zamafuta ochepa ndizothandiza kwambiri kuposa zakudya zamafuta ochepa zomwe zakhala zikulimbikitsidwa kwazaka makumi angapo zapitazi.

Kafukufukuyu akuwonetsa kuti chakudya chotsika kwambiri cha carb chimapangitsa kuti munthu azichepetsa kwambiri ndipo zimapangitsa kuti zinthu zambiri zathanzi ziziyenda bwino, kuphatikiza cholesterol ya HDL ("chabwino"), magazi triglycerides, shuga wamagazi, kuthamanga kwa magazi ndi ena (, 16,,,).

Kwa anthu onenepa kwambiri, kapena omwe ali ndi matenda amadzimadzi komanso / kapena matenda amtundu wa 2, zakudya zochepa kwambiri zama carb zitha kupulumutsa moyo.

Izi siziyenera kutengedwa mopepuka, chifukwa awa ndi mavuto akulu kwambiri azaumoyo mdziko lapansi, omwe amachititsa anthu mamiliyoni ambiri kufa chaka chilichonse.

Komabe, chifukwa chakudya chotsika ndi carb ndi chofunikira pakuchepetsa thupi komanso anthu omwe ali ndi mavuto ena amadzimadzi, sizoyankha aliyense.

Kafukufuku wopitilira 23 awonetsa kuti zakudya zopanda mafuta ochepa zimathandiza kwambiri kuti muchepetse thupi komanso zimapangitsa kuti mukhale ndi thanzi labwino.

"Carbs" Sizimayambitsa Kunenepa Kwambiri

Kuletsa ma carbs nthawi zambiri (mwina mwina) kumasintha kunenepa kwambiri.

Komabe, izi sizitanthauza kuti ma carbs anali chiyani anayambitsa kunenepa kwambiri poyamba.

Izi ndi nthano chabe, ndipo pali umboni wotsutsana nazo.

Ngakhale zili zowona kuti shuga wowonjezera ndi ma carbs oyengedwa amalumikizidwa ndi kunenepa kwambiri, zomwezo sizowona chifukwa cha michere yambiri, chakudya chonse cha chakudya.

Anthu akhala akudya carbs kwazaka zambiri, mwanjira ina kapena mwanjira ina. Mliri wa kunenepa kwambiri udayamba pafupifupi 1980, ndipo mtundu wa 2 wa matenda ashuga adatsata posachedwa.

Kudzudzula mavuto atsopano azaumoyo pachinthu chomwe takhala tikudya kwa nthawi yayitali sizingakhale zomveka.

Kumbukirani kuti anthu ambiri adakhalabe ndi thanzi labwino pomwe akudya zakudya zamafuta ambiri, monga Okinawans, Kitavans komanso odyera mpunga aku Asia.

Zomwe onse anali ofanana ndikuti amadya zakudya zenizeni, zosasinthidwa.

Komabe, anthu omwe amadya kwambiri kuyengedwa Zakudya zam'madzi ndi zakudya zopangidwa ndimakina amatha kudwala komanso kukhala opanda thanzi.

Anthu akhala akudya carbs kuyambira kale mliri wa kunenepa kwambiri usanachitike, ndipo pali zitsanzo zambiri za anthu omwe adakhalabe athanzi labwino akudya zakudya zamafuta ambiri mu carbs.

Carbs Si "Ofunika," Koma Zakudya Zambiri Zokhala Ndi Carb Ndizabwino Kwambiri

Ambiri otsika-carbers amati carbs si chinthu chofunikira kwambiri.

Izi ndi zoona. Thupi limatha kugwira ntchito popanda gramu imodzi ya zimam'patsa chakudya.

Ndi nkhambakamwa kuti ubongo umafunikira magalamu 130 amadzimadzi patsiku.

Tikapanda kudya ma carbs, gawo lina laubongo limatha kugwiritsa ntchito ketoni ngati mphamvu. Izi zimapangidwa ndi mafuta (20).

Kuphatikiza apo, thupi limatulutsa shuga wocheperako womwe ubongo umafunikira kudzera munjira yotchedwa gluconeogenesis.

Komabe, chifukwa ma carbs si "ofunikira" - sizitanthauza kuti sangakhale opindulitsa.

Zakudya zambiri zopangidwa ndi carb ndizabwino komanso zopatsa thanzi, monga masamba ndi zipatso. Zakudya izi zimakhala ndi mitundu yonse yazinthu zopindulitsa ndipo zimapindulitsa maumoyo osiyanasiyana.

Ngakhale ndizotheka kukhala ndi moyo ngakhale mutadya zero-carb, mwina sizosankha zabwino chifukwa mukusowa zakudya zamasamba zomwe sayansi yawonetsa kuti ndizopindulitsa.

Zakudya zamadzimadzi si zopatsa thanzi. Komabe, zakudya zambiri zamasamba zokhala ndi carb zimadzaza ndi michere yopindulitsa, chifukwa chake kuzipewa sikulakwa.

Momwe Mungasankhire Mwanzeru

Kawirikawiri, chakudya chomwe chili ndi mawonekedwe achilengedwe chimakhala chopatsa thanzi, pamene zomwe zatulutsidwa ndi fiber sizili.

Ngati ndi chakudya chokhacho chokhacho, chophatikiza chimodzi, ndiye kuti mwina ndi chakudya chopatsa thanzi kwa anthu ambiri, ziribe kanthu zomwe zili ndi zopatsa mphamvu.

Poganizira izi, ndizotheka kugawa ma carbs ambiri ngati "abwino" kapena "oyipa" - koma kumbukirani kuti awa ndi malangizo wamba.

Zinthu sizimakhala zakuda nthawi zonse pakudya.

• Zamasamba: Onse a iwo. Ndibwino kudya masamba osiyanasiyana tsiku lililonse.
• Zipatso zonse: Maapulo, nthochi, strawberries, ndi zina zotero.
• Nyemba: Mphodza, nyemba za impso, nandolo, ndi zina zotero.
• Mtedza: Maamondi, mtedza, mtedza, mtedza wa macadamia, mtedza, ndi zina zambiri.
• Mbewu: Mbeu za Chia, mbewu za dzungu.
• Mbewu zonse: Sankhani mbewu zomwe zilidi zangwiro, monga oats, quinoa, mpunga wofiirira, ndi zina zambiri.
• Zomera: Mbatata, mbatata, etc.

Anthu omwe akuyesera kuletsa chakudya amafunika kusamala ndi njere zonse, nyemba, zipatso ndi shuga wambiri.

• Zakumwa zosakaniza: Coca cola, Pepsi, Vitaminwater, ndi zina zotero. Zakumwa za shuga ndi zina mwazinthu zosayenera zomwe mungayike m'thupi lanu.
• Madzi azipatso: Tsoka ilo, timadziti ta zipatso titha kukhala ndi zakumwa zofanana ndi shuga.
• Mkate Woyera: Awa ndi chakudya choyengedwa chomwe sichikhala ndi michere yambiri komanso choyipa cha thanzi. Izi zimakhudza mkate wambiri wogulitsidwa.
• Zofufumitsa, ma cookies ndi mikate: Izi zimakhala ndi shuga wambiri komanso tirigu woyengedwa.
• Ayisi kirimu: Mitundu yambiri ya ayisikilimu imakhala ndi shuga wambiri, ngakhale pali zosiyana.
• Maswiti ndi chokoleti: Ngati mudzadya chokoleti, sankhani chokoleti chakuda chamtundu wabwino.
• French batala ndi tchipisi tazipatso: Mbatata yonse ndi yathanzi, koma batala la ku France ndi tchipisi ta mbatata sizili choncho.

Zakudya izi zitha kukhala zabwino pang'ono kwa anthu ena, koma ambiri azichita bwino popewa momwe zingathere.

Ma carbs mumtundu wawo wachilengedwe, wokhala ndi fiber amakhala athanzi. Zakudya zopangidwa ndi shuga ndi carbs woyengedwa ndizosavomerezeka kwambiri.

Carb Yotsika Ndi Yabwino Kwa Ena, Koma Ena Amagwira Bwino Kwambiri Ndi Ma Carbs Ochuluka

Palibe yankho limodzi lokha pazakudya.

Kudya kwa "mulingo woyenera" wamakabohydrate kumadalira pazinthu zambiri, monga zaka, jenda, thanzi lama metabolic, zolimbitsa thupi, chikhalidwe cha chakudya ndi zokonda zanu.

Ngati muli ndi kulemera kwambiri kuti muchepetse, kapena muli ndi mavuto azaumoyo monga kagayidwe kachakudya ndi / kapena mtundu wa 2 shuga, ndiye kuti mwina muli ndi vuto la zimam'patsa mphamvu.

Poterepa, kuchepetsa kudya kwama carbohydrate kumatha kukhala ndi phindu lomveka, lopulumutsa moyo.

Kumbali inayi, ngati ndinu munthu wathanzi chabe amene mukuyesera kukhala wathanzi, ndiye kuti mwina palibe chifukwa choti mupewe "carbs" - ingomangirirani kuzakudya zonse, zosakaniza chimodzi momwe mungathere.

Ngati mwachibadwa muli owonda komanso / kapena otakataka, ndiye kuti mutha kugwira bwino ntchito ndi ma carbs ambiri pazakudya zanu.

Zikwapu zosiyanasiyana za anthu osiyanasiyana.