Chifukwa Chomwe Ma Carbs Oyeretsedwa Ndi Olakwika Kwa Inu

Zamkati

• Kodi Carbs Oyengedwa Ndi Chiyani?
• Mbewu Zoyengedwa Zotsika Kwambiri mu Fibre ndi Micronutrients
• Ma Carbs Oyeretsedwa Atha Kuyendetsa Kudya Mowa mopitirira muyeso ndikuwonjezera Chiopsezo cha Kunenepa Kwambiri
• Ma Carbs Oyeretsedwa Atha Kuchulukitsa Chiwopsezo Cha matenda Amtima Ndi Matenda A shuga Awiri
• Sikuti Carbs Onse Ndi Oipa
• Tengani Uthenga Wanyumba

Si ma carbs onse ofanana.

Zakudya zambiri zomwe zili ndi ma carb ambiri ndi athanzi komanso zopatsa thanzi.

Kumbali inayi, ma carb oyeretsedwa kapena osavuta achotsa michere yambiri ndi ulusi.

Kudya ma carbs oyeretsedwa kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ambiri, kuphatikiza kunenepa kwambiri, matenda amtima komanso matenda ashuga amtundu wa 2.

Pafupifupi katswiri aliyense wazakudya amavomereza kuti ma carbs oyeretsedwa ayenera kuchepetsedwa.

Komabe, akadali chachikulu gwero la chakudya chama carbs m'maiko ambiri.

Nkhaniyi ikufotokoza ma carbs oyengedwa, komanso chifukwa chake ali oyipa pa thanzi lanu.

Kodi Carbs Oyengedwa Ndi Chiyani?

Ma carbs oyeretsedwa amadziwikanso kuti ma carbs osavuta kapena ma carbs osinthidwa.

Pali mitundu iwiri ikuluikulu:

• Zosakaniza: Shuga woyengedwa komanso wosakidwa, monga sucrose (shuga wa patebulo), madzi a chimanga a fructose komanso madzi a agave.
• Mbewu zoyengedwa: Izi ndi mbewu zomwe zatulutsidwa ziwalo zopangira ulusi komanso zopatsa thanzi. Gwero lalikulu kwambiri ndi ufa woyera wopangidwa ndi tirigu woyengedwa.

Ma carbs oyeretsedwa achotsedwa pafupifupi chilichonse, mavitamini ndi mchere. Pachifukwa ichi, amatha kuwerengedwa ngati zopatsa mphamvu "zopanda kanthu".

Amakumbidwanso mwachangu, ndipo amakhala ndi mndandandanda wa glycemic index. Izi zikutanthauza kuti amatsogolera ku spikes mwachangu m'magazi a shuga ndi insulini mukatha kudya.

Kudya zakudya zomwe zili ndi glycemic index kwalumikizidwa pakudya mopitilira muyeso komanso pachiwopsezo cha matenda ambiri (,).

Zachisoni, shuga ndi mbewu zoyengedwa ndi gawo lalikulu kwambiri la chakudya chama carbohydrate m'maiko ambiri (,,).

Zakudya zazikulu za carbs woyengedwa ndi ufa woyera, buledi woyera, mpunga woyera, mitanda, sodas, zokhwasula-khwasula, pasitala, maswiti, chimanga cham'mawa ndi shuga wowonjezera.

Iwo amawonjezeranso ku mitundu yonse yazakudya zopangidwa.

Ma carbs oyeretsedwa amaphatikizapo shuga komanso mbewu zopangidwa. Ndi ma calories opanda kanthu ndipo amatsogolera ku ma spikes ofulumira m'magazi a shuga ndi ma insulin.

Mbewu Zoyengedwa Zotsika Kwambiri mu Fibre ndi Micronutrients

Mbewu zonse zimakhala ndi michere yambiri ().

Amakhala ndi zigawo zazikulu zitatu (,):

1. Nthambi: Chosanjikiza chakunja cholimba, chokhala ndi fiber, mchere komanso ma antioxidants.
2. Majeremusi: Pakatikati pambiri ya michere, yokhala ndi ma carbs, mafuta, mapuloteni, mavitamini, mchere, ma antioxidants komanso mankhwala azomera.
3. Endosperm: Chosanjikiza chapakati, chokhala ndi ma carbs komanso zomanga thupi zochepa.

(Chithunzi kuchokera ku SkinnyChef).

Nthambi ndi majeremusi ndiwo magawo opatsa thanzi kwambiri pamiyeso yonse.

Amakhala ndi michere yambiri, monga fiber, mavitamini B, chitsulo, magnesium, phosphorous, manganese ndi selenium.

Pakukonza, nthambi ndi majeremusi zimachotsedwa, pamodzi ndi michere yonse yomwe ili ().

Izi sizimasiya fiber, mavitamini kapena michere m'mizere yoyengedwa. Chokhacho chotsalira ndi wowuma wothamanga kwambiri wokhala ndi mapuloteni ochepa.

Izi zikunenedwa, opanga ena amapangira zinthu zawo ndi mavitamini othandizira kuti athetse zina mwa michere.

Kaya mavitamini opanga ali ngati mavitamini achilengedwe akhala akukambirana kalekale. Komabe, anthu ambiri angavomereze kuti kupeza michere yanu pachakudya chathunthu ndiye chisankho chabwino kwambiri ().

Zakudya zomwe zili ndi ma carbs oyeretsedwanso sizikhala ndi michere yambiri. Zakudya zoperewera kwambiri zalumikizidwa ndi chiopsezo chowonjezeka cha matenda monga matenda amtima, kunenepa kwambiri, mtundu wa 2 shuga, khansa yam'matumbo ndi mavuto osiyanasiyana am'mimba (,,).

Mbewu zikayengedwa, pafupifupi michere yonse, mavitamini ndi mchere zimachotsedwa. Opanga ena amalemeretsa zinthu zawo ndi mavitamini othandizira atakonzedwa.

Ma Carbs Oyeretsedwa Atha Kuyendetsa Kudya Mowa mopitirira muyeso ndikuwonjezera Chiopsezo cha Kunenepa Kwambiri

Gawo lalikulu la anthu ndilolemera kwambiri kapena onenepa kwambiri. Kudya ma carb ambiri oyeretsedwa kungakhale chimodzi mwazomwe zimayambitsa (,).

Chifukwa chakuti ali ndi fiber yochepa ndipo amatha kupukusidwa mwachangu, kudya ma carbs oyengedwa kumatha kuyambitsa kusintha kwakukulu m'magazi a shuga. Izi zitha kuthandizira pakudya mopitirira muyeso ().

Izi ndichifukwa choti zakudya zomwe zili ndi glycemic index zimalimbikitsa kukhuta kwakanthawi kochepa, kukhala pafupifupi ola limodzi. Kumbali inayi, zakudya zomwe sizikhala ndi glycemic index zimalimbikitsa kukhala ndi moyo wokwanira, womwe umatha pafupifupi maola awiri kapena atatu (,).

Magazi a shuga amagwa pafupifupi ola limodzi kapena awiri mutadya chakudya chambiri mu carbs woyengedwa. Izi zimalimbikitsa njala ndikulimbikitsa mbali zina zaubongo zomwe zimalumikizidwa ndi mphotho ndikukhumba ().

Zizindikirozi zimakupangitsani kuti muzilakalaka chakudya chambiri, ndipo amadziwika kuti amayambitsa kudya kwambiri ().

Kafukufuku wa nthawi yayitali awonetsanso kuti kudya ma carbs oyeretsedwa kumalumikizidwa ndi kuchuluka kwamafuta am'mimba mzaka zisanu (,).

Kuphatikiza apo, ma carbs oyeretsedwa atha kuyambitsa kutupa mthupi. Akatswiri angapo aganiza kuti ichi mwina ndichimodzi mwazomwe zimayambitsa kudya kwa leptin komanso kunenepa kwambiri (,).

Ma carbs oyeretsedwa amachititsa ma spikes ofulumira m'magazi a shuga ndi ma insulin, ndipo zimangokupangitsani kuti mukhale okwanira kwakanthawi kochepa. Izi zimatsatiridwa ndi kutsika kwa magazi m'magazi, njala ndi zolakalaka.

Ma Carbs Oyeretsedwa Atha Kuchulukitsa Chiwopsezo Cha matenda Amtima Ndi Matenda A shuga Awiri

Matenda a mtima ndiofala modabwitsa, ndipo pakadali pano ndi wakupha wamkulu padziko lapansi.

Matenda a shuga a mtundu wachiwiri ndi matenda enanso ofala, omwe amakhudza anthu pafupifupi 300 miliyoni padziko lonse lapansi.

Anthu omwe ali ndi matenda ashuga amtundu wa 2 ali pachiwopsezo chachikulu chotenga matenda amtima (,,).

Kafukufuku akuwonetsa kuti kumwa kwambiri ma carbs oyeretsedwa kumalumikizidwa ndi kukana kwa insulin komanso kuchuluka kwa shuga wamagazi. Izi ndi zina mwazizindikiro zazikulu zamtundu wa 2 matenda ashuga (,,).

Carbs woyengedwa amachulukitsanso milingo ya triglyceride yamagazi. Ichi ndi chiopsezo cha matenda amtima komanso mtundu wa 2 shuga (,,,).

Kafukufuku m'modzi mwa achikulire aku China adawonetsa kuti 85% ya chakudya chonse cha zimam'patsa mphamvu zimachokera ku carbs woyengedwa, makamaka mpunga woyera ndi zopangidwa ndi tirigu woyengedwa ().

Kafukufukuyu adawonetsanso kuti anthu omwe amadya ma carbs oyeretsedwa kwambiri anali kawiri kapena katatu amatha kudwala matenda amtima, poyerekeza ndi omwe adadya pang'ono.

Ma carbs oyeretsedwa amatha kuonjezera magazi a triglycerides, kuchuluka kwa shuga m'magazi ndikupangitsa kuti insulini isakanike. Zonsezi ndizoopsa zomwe zimayambitsa matenda a mtima ndi mtundu wa 2 shuga.

Sikuti Carbs Onse Ndi Oipa

Kudya ma carbs ambiri oyeretsedwa kumatha kukhala ndi zovuta zambiri. Komabe, si ma carbs onse omwe ndi oyipa.

Zakudya zina zamadzimadzi, zopatsa thanzi zimakhala zathanzi kwambiri. Izi ndizochokera ku fiber, mavitamini, mchere ndi mitundu yosiyanasiyana yazomera.

Zakudya zopatsa thanzi zama carb zimaphatikizapo masamba, zipatso, nyemba, mizu yamasamba ndi mbewu zonse, monga oats ndi balere.

Pokhapokha mutatsata zakudya zoletsedwa ndi carb, palibe chifukwa chopewa zakudya izi chifukwa zili ndi ma carbs.

Nawu mndandanda wazakudya 12 zama carb omwe ali athanzi modabwitsa.

Zakudya zonse zomwe zili ndi ma carb zimakhala ndi thanzi labwino kwambiri. Izi ndi monga masamba, zipatso, nyemba, mizu yamasamba ndi mbewu zonse.

Tengani Uthenga Wanyumba

Kuti mukhale ndi thanzi labwino (ndi kulemera), yesetsani kupeza ma carbs ambiri pazakudya zonse zosakaniza.

Ngati chakudya chikubwera ndi mndandanda wautali wa zosakaniza, mwina si gwero labwino la carb.