Nchiyani Chochita ndi Net Carbs, ndipo Mumawawerengera Bwanji?

Zamkati

• Kodi Net Carbs Ndi Chiyani?
• Momwe Mungawerengere Net Carbs
• Net carbs (g) = carbs yonse - CHIKWANGWANI - shuga mowa *
• Chifukwa Chake Mungafune Kusamala za Net Carbs
• Zovuta Zakuwonetsetsa pa Net Carbs
• Chifukwa chake, Kodi Muyenera Kuwerengera Net Carbs?
• Onaninso za

Mukuyang'ana mashelefu am'golosale kuti mupeze mapuloteni atsopano kapena ayisikilimu kuti muyese, ubongo wanu umakhala wodzaza ndi mfundo zambiri zomwe zikuyenera kukudziwitsani momwe chakudyacho chilili. Omwe amakayikiridwa nthawi zonse: Kalori amawerengera, magalamu a protein, ndi kuchuluka kwa fiber. (Ngati mukufuna kutero, ino ndi nthawi yabwino kuti muwerenge momwe mungawerenge cholembera chopatsa thanzi.)

Koma kulongedza kwa zinthu zina tsopano kukukhudza kanyama kakang'ono kamene kamatchedwa net carbs - ndipo ndi nambala yosiyana kwambiri ndi yomwe yalembedwa mu gawo la "carbohydrates" pagulu lazakudya. Ndiye kodi nambalayi ikutanthauzanji kwenikweni - ndipo kodi ilinso ndi vuto? Apa, akatswiri azakudya olembetsedwa amapereka kutsika kwazomwe ma carbs ali, chifukwa chake muyenera (kapena osayenera) kuwalabadira, komanso ngati kuli koyenera kudziwa kuwerengetsa ma carbs kapena ayi.

Kodi Net Carbs Ndi Chiyani?

Kwenikweni, ma carbs ndi ma carbohydrate omwe ali m'zakudya zomwe zimatha kuyamwa ndi thupi lanu komanso zomwe zimakhudza kuchuluka kwa shuga m'magazi anu, akutero Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., mwini McDaniel Nutrition Therapy.

Koma kuti mumvetsetse tanthauzo la izi, muyenera kudziwa tanthauzo la chakudya chonse momwe zimakhudzira thupi lanu. Carbs ndi amodzi mwa ma macronutrients atatu omwe amapezeka mu chakudya (enawo: mapuloteni ndi mafuta). Ma carbs amapezeka zipatso, nyama zamkaka, mkaka, ndi mbewu. Mukadula chidutswa cha toast kapena mbatata yophika, thupi lanu limaphwanya chakudyacho kukhala shuga (aka shuga) - gwero lalikulu lamphamvu zama cell, minofu, ndi ziwalo za thupi lanu, malinga ndi National Library of Medicine - yomwe. kenako amalowa m'magazi. Shuga wanu wamagazi akamakwera, kapamba wanu amatulutsa insulin, mahomoni omwe amauza maselo kuti amwe shuga kuti akhale ndi mphamvu, zomwe zimathandizanso kuchuluka kwa shuga m'magazi ndikubwerera ku homeostasis, malinga ndi Harvard School of Public Health.

Komabe, si ma carbohydrate onse omwe angathe kuphwanyidwa kuti apatse thupi mphamvu. CHIKWANGWANI, chomwe chili muzakudya zamasamba, sichingagayidwe ndipo sichikweza shuga m'magazi, malinga ndi Harvard School of Public Health. Zomwezo zimapanganso zotsekemera zotsekemera - zotsekemera (monga sorbitol, xylitol, lactitol, mannitol, erythritol, ndi maltitol) zomwe zimalowa pang'onopang'ono m'magazi, motero zimakhudza kwambiri shuga wamagazi kuposa chakudya china chilichonse, ku US Chakudya ndi Mankhwala Osokoneza Bongo.

Ndipo ndizo zomwe ma carbs amayesa kuwerengera. Ngakhale palibe tanthauzo lokhazikika (komabe) lochokera ku bungwe lolamulira lalikulu monga Food and Drug Administration, ma carbs ochuluka amaganiziridwa ngati chakudya chamafuta. angathe kutengeka ndi kukhudza kuchuluka kwa shuga m'magazi, akutero McDaniel. "Izi zimawerengedwa kuti zikuwonetsa kuchuluka kwa ma carbohydrate muzinthu zina zomwe zingapangitse kuchuluka kwa shuga m'magazi," akufotokoza motero.

Palibe lingaliro limodzi lokhazikitsidwa mwala pamtengo wa ma carbs - kapena ngakhale ma carbs athunthu - oti adye tsiku lililonse, atero a Molly Kimball, RD, CSSD, wazakudya ku New Orleans ku Ochsner Fitness Center komanso woyang'anira podcast FUELED Ubwino + Chakudya. M'malo mwake, dipatimenti ya zaulimi ku United States imalangiza kudya 45 mpaka 65% ya ma calories onse monga ma carbohydrate (okwana 225 mpaka 325 magalamu a carbs pa chakudya cha ma calorie 2,000). Kumbali inayi, American College of Sports Medicine imalimbikitsa omwe amachita masewera olimbitsa thupi (kuganiza: ola limodzi patsiku) amadya magalamu 2.3 mpaka 3.2 a zopatsa mphamvu patsiku lolemera (zokwana magalamu 391 mpaka 544 pa avareji 170- pound mkazi, mwachitsanzo). Chifukwa chake ngati mukufuna kudziwa ma macro pazosowa zanu zapadera - ndipo ngati kuli kopindulitsa kwa inu kuwerengera ma carbs anu poyambira - khalani ndi nthawi yocheza ndi katswiri wazakudya kapena wothandizira wanu. (Zambiri apa: Kodi Muyenera Kudya Ma Carbs Angati Tsiku Lililonse?)

Momwe Mungawerengere Net Carbs

Ngakhale zakudya zina zomwe zili m'matumba tsopano zalembedwa ndi ma carbs awo, izi sizowona pazakudya zonse. Nkhani yabwino: Simukuyenera kukhala katswiri wa masamu kuti muwerengere nokha ma carbs. (Izi zanenedwa, ngati simukufuna kuthyola kope lanu kuti muwerenge ma carbs nokha, mamembala a MyFitnessPal premium amatha kutsata ma carbs awo kudzera pa pulogalamu yake yam'manja.)

Mwachidule, ma carbs ndi kuchuluka kwa ma carbohydrate pakutumikira, kuchotsera kuchuluka kwa fiber ndi ma alcohols a shuga. Kuti muwone bwino momwe izi zikuwonekera, tembenuzirani kuwonongeka uku kwa momwe mungawerengere ma carb net:

Net carbs (g) = carbs yonse - CHIKWANGWANI - shuga mowa *

1.Onani kuchuluka kwa chakudya chonse pakudya. Tiyerekeze kuti kugwiritsa ntchito ayisikilimu kuli ndi magalamu 20 a carbs.

2. Yang'anani kuchuluka kwa fiber pa kutumikira. Ngati ayisikilimuyo ali ndi magalamu 5 a fiber, chotsani pama gramu 20 amadzimadzi. Mwasiyidwa ndi magalamu 15 a net carbs.

3. * Onani kuchuluka kwa mowa wopatsa shuga pakatumikira (ngati pakufunika kutero). Apa ndipomwe zinthu zimakhala zovuta. (Ngati chakudya chomwe mukuyang'ana chilibe ma alcohols a shuga, mutha kudumpha sitepe iyi.) Kuti muwerenge ma carbs, muyenera kudziwa kuchuluka kwa magalamu a mowa wa shuga mu chakudya; Komabe, a FDA amafuna kuti opanga chakudya aziitanitsa kuchuluka kwa zakumwa zoledzeretsa pakugwiritsa ntchito zilembo zamagulu azakudya kokha pamene chizindikirocho chimanena za mowa wa shuga, shuga wathunthu, kapena shuga wowonjezera (mwachitsanzo, kugulitsa chinachake monga "chopanda shuga"). Mwamwayi, nthawi zambiri mumawona zakudya zomwe ma carb otsika kwambiri amawerengera mwakufuna kwawo zakumwa za shuga. Mosasamala kanthu kuti amaitanidwa padera, mowa wa shuga udzawerengedwa nthawi zonse mu gawo la "Total Carbohydrate".

Ngati phukusili likuwonetsa kuchuluka kwa magalamu a shuga mkati, ndiye kuti muyenera kuyang'ana pa mtundu zakumwa shuga zomwe zidalembedwa mndandanda wazosakaniza, atero Kimball. pafupifupi ngati "ma carbs amphamvu theka," akutero Kimball. Mwakutero, mumangochotsa theka la kuchuluka kwa zakumwa za shuga m'makabohaidireti anu onse. Ngati ayisikilimuyo ali ndi magalamu 20 a carbs, magalamu 5 a fiber, ndi magalamu 10 sorbitol, kutumizira kumadzitama ndi magalamu 10 a net carbs.

Pa flip side, erythritol ya shuga ya mowa imakhala ndi zopatsa mphamvu za .002 pa gramu imodzi, kotero mukhoza kuchotsa kuchuluka kwake (mu magalamu) kuchokera ku ma carbs anu onse. Ngati ayisikilimu yemweyo anali ndi magalamu 10 a erythritol, kutumikirako kumakhala ndi magalamu asanu okha a ma carbs. Momwemonso, chotsekemera chofanana ndi ulusi chotchedwa allulose sichimakumbidwa, komanso sichimakhudza shuga wamagazi, chifukwa chake mutha kuchotsanso kuchuluka kwa allulose pamitundu yonse yama carbohydrate, akufotokoza Kimball.

Chifukwa Chake Mungafune Kusamala za Net Carbs

Kwa munthu wamba, palibe chifukwa chomvera ma carb net. Chokhacho ndichakuti kuwerengera ma carb net kungakuthandizeni kuti mukhale ndi chizolowezi chofunafuna CHIKWANGWANI - michere yomwe imagwira ntchito yofunika kwambiri pakukweza thanzi m'matumbo, kuwongolera kunenepa, ndikuchepetsa chiopsezo cha matenda osachiritsika, atero a McDaniel. "Tikayang'ana kuzinthu zina za lebulo lazakudya, monga ma carbs, zimatha kuwonjezera chidziwitso chazakudya," akuwonjezera.

Ngati mugwera m'modzi mwamagulu ena, komabe, kuyang'ana ma carbs ochulukirapo kungakhale kopindulitsa.

Anthu omwe ali ndi matenda amtundu wa II atha kupindula ndi kuphunzira kuwerengera ma carb net ndikuwonetsetsa momwe amadyera, popeza kumvetsetsa momwe ma carbs angakhudzire shuga wamagazi kumatha kuwathandiza kuyendetsa bwino magulu awo, akufotokoza McDaniel. Kuphatikiza apo, "ngati wina akuyang'ana ma carbs awo, atha kuganiza kuti 'sayenera' kapena 'sangakhale' ndi zinthu zina, koma kuyang'ana pa ma carb net kumatha kutsegula chitseko," akuwonjezera Kimball. Mwachitsanzo, wina yemwe ali ndi matenda a shuga amatha kupereka ma cookie, koma ngati amadziwa kuwerengera ma carb net, amatha kudziwa kuti mankhwala opangidwa ndi erythritol ndi mbewu zodzaza ndi fiber ndi mtedza atha kukhala ndi ma carbs ochepa - ndi potero zimakhudza kwambiri shuga wamagazi - zitha kukhala zoyenera m'zakudya zawo kuposa zomwe zimadzazidwa ndi shuga. (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Njira Zatsopano Zapamwamba)

Anthu omwe amachita masewera olimbitsa thupi tani kapena akuyang'ana kuwonjezera ma carbohydrates pazakudya zawo zatsiku ndi tsiku kuti awonetsetse kuti akuwonjezera mafuta ndikuwonjezeranso matupi awo (taganizani: othamanga opirira) angafunenso kuwerengera ndikuwonetsa kuchuluka kwawo kwa carb, akutero Kimball. Popeza amachita masewera olimbitsa thupi kwa maola angapo tsiku lililonse, anthuwa angafunikire kudya magalamu 5.4 a chakudya patsiku tsiku lililonse kuti akwaniritse malo ogulitsira a glycogen (shuga wosungidwa m'maselo) kuti adzagwiritse ntchito mtsogolo), malinga ndi American College of Sports Medicine. Nosh makamaka pazakudya zokhala ndi ma carbs ochepa, ndipo mwina simungapatse thupi lanu shuga yomwe imafunikira kuti igwire ntchito movutikira. Mukamayang'ana ma carb net, othamangawa amatha kuwonetsetsa kuti ali ndi mafuta okwanira angathe gwiritsirani ntchito mphamvu - osati zokhazo zomwe zimadutsa machitidwe awo osadulidwa. (Zokhudzana: Ichi ndichifukwa chake ma carbs ali ofunikira kwambiri pakulimbitsa thupi kwanu)

Anthu omwe amadya keto Ayeneranso kusunga ma carbs ochuluka m'maganizo. Zakudya za keto - zakudya zamafuta ambiri, zamafuta ochepa-monga zonunkhira mu shuga wamagazi zimatha kukuponyani mu ketosis, dziko lomwe thupi lanu limagwiritsa ntchito mafuta, osasunga shuga, ngati mafuta. Mukamadya, mudzafunika kudya ma gramu ochepera 35 a carbs patsiku kuti mukhale ketosis, koma kuchuluka kwake kudzakhala kosiyana ndi aliyense, Toby Amidor, MS, RD, CDN, wolemba zamankhwala wovomerezeka, kale adauzidwa Maonekedwe.

Zovuta Zakuwonetsetsa pa Net Carbs

Ngakhale kudziwa kuwerengera ma carb net kungakuthandizeni kumvetsetsa momwe thupi lanu ligwiritsire ntchito chakudya china champhamvu, anthu ena sangafune kukhala ndi chizolowezi chowatsata. "Kwa ena, kuyang'ana pa 'macros' kapena zakudya zinazake za chakudya kungalimbikitse ubale wosayenera ndi chakudya," akutero McDaniel. Anthu omwe ali ndi mbiri yakale, omwe ali ndi chizoloŵezi chokhala ndi chizoloŵezi chodya, kapena omwe ali ndi vuto losadya bwino ayenera kusamala powerenga ma carb net, komanso zakudya zina ndi manambala omwe amadya, akuwonjezera Kimball.

Ngakhale mutakhala kuti mulibe mbiri yakudya moperewera, kukhala osamala kwambiri za ziwerengero zaumoyo wanu (ganizirani: kuwunika mayendedwe anu nthawi zonse) kumafunika kusamala, akutero Kimball. "Ndikuganiza kuti [kutsatira ma carb net] kumachotsa pachakudya, ndipo zimapangitsa chakudya kukhala chasayansi kuposa chisangalalo," akufotokoza. "Zomwe ndinganene pankhaniyi mwina ndibwino kuti muziyesa, kuti muwone ma carbs ndi momwe zingakwaniritsire tsiku lanu labwinolo, koma osapitiliza kuwerengera kapena kuwerengera tsiku lanu m'mutu mwanu. . " Mulimonsemo, ganizirani zokambirana pazomwe mwasankha kuwerengera zomwe mumadya tsiku lililonse ndi omwe amakuthandizani azaumoyo kapena katswiri wazakudya musanayambe.

Kupatula paziwopsezo zomwe zingachitike pakutsata ndikuwerengera ma carbs, kuyang'ana gawo limodzi lazakudya zanu kumapangitsa kuti thupi lanu likhale losavuta, akutero McDaniel. "Sitimangodya 'net carbs' - timadya zakudya zomwe zimaperekanso mafuta, mapuloteni, micronutrients, ndi phytochemicals," akutero. "Ndikuchepa kufotokozera thanzi kapena mtundu wa chakudya ndi michere imodzi yokha."

Mukapanga zosankha zanu zokha malinga ndi kuchuluka kwa ma carb net, mutha kumaliza kukweza mbale yanu ndi zinthu zokhazokha zokhazokha, zopangidwa bwino kwambiri - osadyetsa zakudya zonse, akuwonjezera Kimball. "Nthawi zina opanga chakudya amakwaniritsa kuchuluka kwa ma fiber ndikuwongolera zosakaniza kuti ma carbs awo akhale ochepa, koma mukawona mtundu wa zosakaniza izi, zili ngati zokometsera zonse zachilendo ndi ulusi wopatula," akufotokoza.

Mwachitsanzo, ena opanga zakudya amawonjezera inulin (aka chicory root) kuti akwaniritse zomwe zili ndi fiber, ndipo ngakhale kulibe zovuta zazikulu zokha pazokha, muyenera kuganizira zosakaniza zina zomwe zidaphatikizidwa, atero Kimball. Bar ya granola yopangidwa ndi tirigu wathunthu ndi inulin pang'ono imakhala ndi mawonekedwe osiyana azakudya kuposa bala yopangidwa ndi tapioca starch, ufa wa mbatata, ndi inulin, akufotokoza. "Zomwe akatswiri azakudya amalembetsa akuti cholinga cha magalamu 25 mpaka 35 a fiber tsiku lililonse kukhala ndi thanzi lathunthu si chifukwa tikufuna ulusi wonsewu," akutero Kimball. "Ndi chifukwa chakuti zinthu zomwe zimakupatsani ulusi - ndiwo zamasamba, zipatso, ndi mbewu zonse - ndizolemera kwambiri m'zakudya zina."

Chifukwa chake, Kodi Muyenera Kuwerengera Net Carbs?

Poganizira zovuta zochepa kwa omwe amadya, McDaniel amalimbikitsa kuwerengera ma carb net okha kwa omwe amapezeka ndi matenda ashuga. "Pokhapokha mutalangizidwa mwanjira ina, ma carb net sayenera kulemera pang'ono pazomwe muyenera kudya chakudya china," akuwonjezera.

Izi zati, palibe cholakwika ndi kudziwa kuwerengera ma carb net ndikuwona ngati mukufuna - monganso malamulo ena aliwonse omwe amalembedwa pachakudya. "Chiwerengerocho, monga ma net carbs ndi protein, ndichofunika kwambiri," akutero Kimball. "Mwachitsanzo, tikufuna kuti tipewe zinthu zomwe zili ndi shuga wambiri wowonjezera kapena zonse ndizakudya zamadzimadzi komanso zopanda mapuloteni kapena mafuta, zomwe sizingakhale chakudya chokwanira. Tikufuna kukhala olingalira bwino polola manambala akhale kuwongolera, koma osaloleza kuti manambala azikhala okhawo pazomwe mukusankha. "

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