Ma Carbs Oipa Ndi Abwino Amakhudza Ubongo Wanu

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Wochepa-carb, wapamwamba-carb, wopanda-carb, wopanda gluten, wopanda tirigu. Pankhani yakudya koyenera, pamakhala chisokonezo chachikulu chama carbohydrate. Ndipo sizosadabwitsa-zikuwoneka ngati mwezi uliwonse pali kafukufuku watsopano yemwe akukuuzani kuti carbs adzakuphani, kutsatiridwa mwachangu ndi omwe akuti ndiwo machiritso a khansa. Sabata ino siyosiyananso. Maphunziro awiri atsopano okhudza zotsatira za chakudya chamagulu mu ubongo wathu anatulutsidwa: Wina akuti carbs ndi chinsinsi cha nzeru zaumunthu; winayo akuti ma carbs amawononga thanzi lanu lamalingaliro.

Koma zotsatira zonsezi sizingakhale zosiyana ndi momwe zimawonekera koyamba. M'malo mwake, sizokhudza kuti muyenera kudya carbs kapena ayi, koma makamaka mitundu muyenera kudya. (Onani Carbs Popanda Chifukwa: Zakudya 8 Zoipa Kuposa Mkate Woyera.) "Sikuti ma carbs onse amapangidwa mofanana," akutero Sherry Ross, MD, ndi ob-gyn ku Providence Saint John's Health Center ku Santa Monica, CA, ndi katswiri wodziwa za amayi. zakudya, "makamaka zikafika kuubongo."

Ubwino Wake

Ma Carbs ndi othokoza chifukwa chanzeru zanu: Kafukufuku watsopano, wofalitsidwa mu The Quarterly Review of Biology adaphatikizana ndi kafukufuku wamabwinja, anthropological, genetic, physiological, and anatomical data kuti awone ngati kudya kwa carbohydrate kunali chinthu chofunikira kwambiri pakukula kwa ubongo wathu m'mbuyomu. zaka miliyoni. Kutembenuka, mbatata, tirigu, zipatso, ndi zina zathanzi mwina ndi chifukwa chake anthu adapanga chizindikiro chathu chachikulu, atero wolemba wamkulu Karen Hardy, Ph.D., wofufuza ku Universitat Autònoma de Barcelona wodziwa zakudya zakale .

Koma izi sizongokhala zowerengera za mbiriyakale ndizofunikira kwambiri kuumoyo waubongo masiku ano. "Zakudya zowuma, kapena ma carbs, ndiye gwero lalikulu la ubongo ndi thupi," akufotokoza Hardy. "Ayenera kuphatikizidwa muzakudya kuti ubongo ndi thupi zizigwira ntchito kwambiri." (Zofunikanso: Zakudya 11 Zabwino Kwambiri Zaubongo Wanu.)

Ndiye Kodi Mbiri Yoipa N'chiyani?

Ma carbs ali ndi rap yoyipa chifukwa cha nkhosa zakuda za banja lazopatsa thanzi: zakudya zosinthidwa. Ndi woyengedwa ma carbs, makamaka zakudya zopanda thanzi, zomwe zimalumikizidwa ndi chilichonse kuyambira matenda amtima mpaka shuga (osanenapo za kunenepa). Ndipo palibe paliponse pamene izi zikuwonekera kwambiri kuposa muubongo, monga zikuwonetsedwa ndi kafukufuku wina watsopano wofalitsidwa mu American Journal of Clinical Nutrition. Ofufuza ochokera ku Columbia University Medical Center adapeza kuti anthu omwe amadya zakudya zopatsa thanzi kwambiri amakhala okhumudwa kwambiri. Kodi akudziwa bwanji kuti ndizoyenera kudya? Chifukwa zosiyanazi zinali zowona: Amayi omwe amadya michere yambiri, mbewu zonse, ndiwo zamasamba, ndi zipatso-zonse zodzaza ndi thanzi, ma carbs athunthu - sizimakhala zotayika. (Zomwe mumachita zimatha kukhudza kwambiri malingaliro anu. Yesani Zakudya 6 izi Kuti Mukonze Maganizo Anu.)

Momwe Mungadyere Ma Carbs

Ndi chisokonezo chonga ichi chomwe chimapangitsa kuti amayi ambiri angodula gulu lazakudya pamodzi. Koma kusunthaku kungakhale kulakwitsa. "Mosakayikira, ubongo wathu umafunikira ma carbohydrate kuti agwire ntchito," akutero Ross. "Popita nthawi, kusapeza ma carb okwanira pazakudya zanu kumatha kukulitsa mavuto ndi magwiridwe antchito am'mutu." Amatchulapo kafukufuku waku 2008 ku Tufts University wolumikiza zakudya zamafuta ochepa omwe ali ndi zovuta zokumbukira ndikuchepetsa kuchitapo kanthu-zomwe nthawi zambiri zimangonena nthabwala ngati "chimfine cha carb." Komabe, kafukufuku wotsatira awonetsa kuti kuzindikira kwa chimfine cha carb sikukhalitsa mwa achikulire ambiri, popeza ubongo umatha kusintha kugwiritsa ntchito mafuta m'malo mwa shuga. (Chimodzimodzinso ndi thupi lanu. Pezani Zowona Zokhudza Zakudya Zochepa za Carb High-Fat.) Komanso, ma carbs amathandiza kwambiri ubongo wa amayi."Ndiofunikira makamaka kwa amayi apakati ndi omwe akuyamwitsa, makamaka makamaka thanzi la ana awo," Hardy akutero.

Akatswiri onsewa akuti apewe ma carb osakanikirana (monga shuga ndi uchi) komanso kukhala osamala kwambiri ndi omwe amadzinenera kuti ndi "zakudya zathanzi," monga chimanga chothira shuga ndi mipiringidzo ya granola. (Chinyengo chimodzi chofulumira ndikuwona zolembedwazo ndikupewa chilichonse chomwe chili ndi magalamu ambiri a shuga kuposa fiber kapena mapuloteni.) M'malo mwake, lembani mbale yanu ndimitundu yonse yathunthu, yosasinthidwa yomwe ingakupatseni michere yofunikira ku thanzi laubongo.

Kuti achite izi, Hardy amalimbikitsa kutsatira zomwe makolo athu akale amatsogolera, akunena kuti, mosiyana ndi malingaliro odziwika bwino a zakudya za paleo, zakudya zawo sizinali zotsika kwambiri. M'malo mwake, amadya mtedza, mbewu, ndiwo zamasamba, tubers, komanso mkati mwa khungwa la mitengo kuti mupeze zopatsa mphamvu ndi michere. Ndipo ngakhale salimbikitsa kuluma makungwa, nyemba, mtedza, ndi njere zonse zimapatsa mavitamini ndi mavitamini ena a B omwe, malinga ndi kafukufuku wochokera ku Yunivesite ya Cambridge, ndi ofunikira pakukula kwa ubongo ndi magwiridwe antchito. Kapenanso, Ross akulozera ku zakudya za ku Mediterranean monga chitsanzo chabwino chamakono cha momwe mungasankhire ma carbs monga gawo la zakudya zopatsa thanzi. (Onani Mediterranean Diet: Idyani Njira Yanu Kwamuyaya.)

Kaya mukutsatira zakudya za cavewoman, zakudya za ku Mediterranean, kapena zakudya zoyera zokhazikika pazakudya zonse, pali zambiri zomwe mungachite kuti mupeze zakudya zathanzi muubongo pa mbale yanu. Ndipo osati ubongo wanu udzakuthokozani, komanso kukoma kwanu. Bweretsani mbatata!

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