Kodi carbs ndi chiyani? Chilichonse chomwe muyenera kudziwa chokhudza chakudya

Ubwino

Yerekezerani izi ... Mukuyendetsa galimoto, mukuyang'ana malo odyera, ndipo Olive Garden ikuyang'anirani. Woperekera alendoyo amamulandila mwaubwenzi, koma mutha kungoyang'ana chizindikiro chomwe chili pafupi ndi iye: Pasitala Yosatha Yotayika. Ndi zaulemerero. Ndipo musanadziwe, mwatsikira m'chiuno mu fettuccine Alfredo, bolognese ya penne, lasagna ya tchizi itatu, ndi madengu a zopangira mkate.

Mumachoka ndikukhuta, mwakonzeka kugona pang'ono. Koma mimba yodzaza ndi pasitala imabwera ndi thupi lodzaza ndi chakudya.

Palibe kuchepa kwa malingaliro otsutsana pa macronutrient iyi pafupipafupi. Mwinamwake mwawerengapo za iwo m'mabulogu ochepetsa kunenepa, malangizo odyera athanzi, kapena mabuku azachipatala aku sekondale, magwero osiyanasiyana omwe angawatchule kuti ndi chilichonse kuyambira pachimake pakulakwitsa mpaka pagwero lamphamvu lamphamvu. Koma kodi chakudya chimakhala chiyani? Amachita chiyani? Kodi muyenera kukweza katundu kapena kupita kutali?

Ili ndiye chitsogozo chofunikira cha ma carbs, chilichonse chomwe mungafune kuti muwapatse malo athanzi pa chakudya chanu cha tsiku ndi tsiku. Chifukwa chake, nthawi yotsatira mukatsitsa mbale zambewu zonse kapena mitanda, mudzadziwa chimodzimodzi zomwe mukulowa.

Kodi chakudya ndi chiyani?

Kwa anthu ambiri, mawu amadzimadzimadzimadzimadzimodzi amawoneka ngati zakudya zopatsa shuga, buledi, ndi pasitala. Izi ndi zolondola, koma mitundu ya carb ndi magwiridwe antchito ndizochulukirapo kwambiri. Zakudya zopatsa mphamvu ndizochokera m'thupi mphamvu. Ndi amodzi mwamatombo atatu omanga zakudya, komanso mafuta ndi mapuloteni. Ma carbs ali ndi zakudya zosiyanasiyana, kuyambira nyemba ngati mkate woyera mpaka njere ngati mphodza, zipatso ndi ndiwo zamasamba.

Pamlingo wa mamolekyulu, amapangidwa kuchokera ku kaboni, haidrojeni, ndi mpweya, zomwe zimaphatikizana m'njira zosiyanasiyana kuti apange imodzi mwazinthu ziwiri: aldehydes kapena ketoni. Izi zimakonda kupanga maunyolo otchedwa ma polima kapena ma polysaccharides. Monga momwe chakudya chimagwirira ntchito ma polima opangidwa ndi ma carbohydrate, ma enzyme amawaphwanya mpaka shuga wosavuta wosavuta, womwe umalowa m'magazi ndikuperekedwa kumaselo amthupi. Maselowa amatha kugwiritsa ntchito shuga ngati mafuta nthawi yomweyo kapena amasungira mtsogolo.

Pali mitundu itatu yayikulu ya chakudya:

Shuga

Awa ndi ma carb mu mawonekedwe ake ofunikira kwambiri. Amatchedwa monosaccharides (shuga osavuta) ndipo amaphatikizapo shuga, fructose, ndi galactose. Zakudya zomwe zimakhala ndi monosaccharides nthawi zambiri zimalawa zotsekemera chifukwa masamba amakoma amazindikira kuti ndi okoma. Shuga wosavuta amapezeka mu:

• Wokondedwa
• Madzi a chimanga
• Maswiti
• Zipatso ndi timadziti ta zipatso
• Masamba ena

Shuga ziwiri za monosaccharide zikalumikizana, zimapanga ma disaccharides ngati lactose, sucrose, ndi maltose. Zitsanzo zina ndi izi:

• Shuga shuga
• Zogulitsa mkaka
• Mowa
• Mkate wina
• Muzu masamba monga mbatata ndi kaloti

Starches

Osati ma carbs onse ndi okoma, komabe. Zakudya monga mkate, pasitala, ndi mbewu zimakhala ndi polysaccharides-unyolo wautali wa shuga. Zakudya zamtunduwu nthawi zambiri zimasungidwa mu minofu kapena chiwindi ndikusinthidwa pambuyo pake kuti zithe kugwiritsa ntchito mphamvu, ndichifukwa chake othamanga opirira amazigwiritsa ntchito kuti zizitulutsa carb, kuwonjezera zomwe zimadya ma carbohydrate asanafike mpikisano waukulu kapena zochitika zina zolimbitsa thupi. Wowuma amapezeka mu:

• Mkate woyera woyera kapena wathunthu
• Mpunga woyera kapena wabulauni
• Kinoya
• Pasitala
• Chimanga
• Mbatata
• Msuwani
• Zakudya zina zambewu

Zingwe

Zida zamtundu ndizosiyana ndi mitundu ina iwiri ya chakudya (shuga ndi wowuma) chifukwa thupi silingathe kupukusa. Pali mitundu iwiri ya CHIKWANGWANI: chosungunuka (chimasungunuka m'madzi) ndi chosasungunuka (chimadutsa osadetsedwa). Thupi limagwiritsa ntchito ndikusunga ma carb ena ngati mphamvu, koma fiber imagwira ntchito zosiyanasiyana. Zida zosungunuka zimathandizira kuchepetsa kuchuluka kwa shuga wamagazi ndi mafuta m'thupi, pomwe mafuta osungunuka amathandizira pakudya m'mimba. Zina mwazinthu zowonjezera zowonjezera zowonjezera ndizo:

• Zipatso
• Masamba
• Nyemba ndi nyemba zina
• Mtedza ndi mbewu
• Balere
• Phalaphala

Zosavuta motsutsana ndi chakudya chovuta

Zakudya zili paliponse. Pali mitundu yosiyanasiyana yomwe imasiyana pamapangidwe, kagwiridwe kake, ndi zotsatira zake mthupi. Komabe, ma carbs onse omwe atchulidwa pamwambapa amatha kuwerengedwa kuti ndiosavuta kapena ovuta. Bwanji? Zonsezi ndi zamagulu awo.

Zakudya zosavuta

Izi ndizolunjika kuchokera pagawo la shuga pamwambapa. Ndi ma monosaccharides ndi ma disaccharides omwe thupi limatha kuyamwa mwachangu, ndikupangitsa kuchuluka kwa magazi m'magazi. Anthu akhala akugwirizanitsa shuga wosavuta ndi kuthamanga kwa shuga, kutsatiridwa ndi kuwonongeka. Komabe, kafukufuku apeza kudya zakudya zotsekemera kumatha kuyambitsa kutopa kwakanthawi kochepa m'malo mwake. Ngoziyi imatha kutsagana ndi kukwiya, kupepuka, kugona, kupweteka mutu, ndi zizindikilo zina.

Zakudya zopangidwa ndi shuga wowonjezerapo monga maswiti, zakumwa zoziziritsa kukhosi, manyuchi a chimanga, ndi mchere wokhala ndi mchere wokhala ndi chakudya chosavuta kwambiri. Koma amapezekanso mu zipatso zina, ndiwo zamasamba, tirigu, ndi mkaka.

Zakudya zovuta

Apa tili ndi polysaccharides, maunyolo owonjezera a carbs okhala ndi njira zochepetsera zazitali. Izi ndizomwe zimayikidwa pamwambapa, zomwe zimapezeka m'minda, zipatso, ndiwo zamasamba, nyemba, ndi mtedza.

Kawirikawiri, chakudya chovuta kwambiri chimakhala chopatsa thanzi kuposa ma carbs osavuta, malinga ndi a Claudia Hleap, RD, LDN, omwe amayendetsa kuchita payekha ku Philadelphia. Zimakhala zovuta kwambiri kuti thupi ligawike m'magulu amtundu wa shuga, chifukwa chake, zimakhudza kwambiri shuga wamagazi ndi insulin m'thupi. Zakudya zophatikizika zimakhala ndi michere yambiri yazakudya, zomwe ndizofunikira m'matumbo ndi kasamalidwe ka shuga m'magazi, akutero. Ngakhale zili choncho, Hleap ananenanso kuti zakudya zonse zitha kulumikizana bwino.

Zakudya zabwino zoyipa

Mafashoni azakudya zochepa kwambiri amapatsa anthu ambiri malingaliro olakwika akuti ma carbohydrate onse ndi oyipa. Ngakhale kuti zakudya izi zitha kuchitira ena zozizwitsa, sizitanthauza kuti zakudya zolemera kwambiri za carb ziyenera kuponyedweratu palimodzi. Chowonadi ndi chakuti chakudya chimatha kukhala chabwino kapena choipa. Zonse zimatengera gwero.

Zakudya zam'madzi zasokonezedwa mosafunikira, atero a Jo Lichten, Ph.D., RDN, katswiri wodziwa zaumoyo komanso wokamba nkhani komanso wolemba Dr. Jo 'S Yambitsaninso . Ndi magawo awiri mwa atatu a achikulire aku America tsopano onenepa kwambiri kapena onenepa kwambiri, pakufunika kuti muchepetse. Pa chakudya, inde, ndi china chilichonse, naponso. Zakudya zam'madzi sizimakhalanso ndi vuto lolemera. Chakudya chochuluka komanso chosakwanira.

Kodi munthu amafunikira zakudya zingati patsiku?

Maupangiri azakudya akuwonetsa kuti ma carbs ayenera kupanga 45% -65% yazakudya zopatsa thanzi-zomwe zili pakati pa 225 ndi 325 magalamu azakudya za kalori 2,000. Ubongo umadalira shuga kuti upeze mphamvu, atero Hleap. Chifukwa chake ndikofunikira kuti tidye chakudya chokwanira kuti thupi lipeze zomwe limafunikira.

Pali magwero osiyanasiyana a carb, ena abwino kuposa ena. Zomwe muyenera kupewa ndizopukutidwa kapena kusungunuka ma carb omwe achotsedwa mu zakudya, mavitamini, ndi zakudya zina. Izi zimaphatikizapo ufa woyera, mpunga woyera, mitanda, bagels, mtanda wa pizza, pasitala woyera, timadziti ta zipatso, ndi ndiwo zochuluka mchere. M'malo mwake, sankhani zakudya zonse monga zipatso ndi ndiwo zamasamba, nyemba, mtedza, mbewu, mpunga wofiirira, ndi buledi wambewu zonse kapena pasitala.

Chifukwa chake, ngakhale zakudya zomwe ena anganene, kungodya chakudya sichimangoyambitsa kunenepa. Koma mafuta opitilira muyeso opanda mafuta ochokera ku carbs woyenga amatha. Kulemera kwakanthawi kochepa kumachokera ku magwero anzeru a carb ndi zakudya zopanda mafuta. Anthu omwe ali ndi mavuto ena azaumoyo, monga matenda ashuga kapena mtundu wachiwiri wa shuga, ayenera kusamala kwambiri. Ma carbs osavuta, oyeretsedwa amakhala pamwamba pa glycemic index. Amayambitsa ma spikes ofulumira m'magazi am'magazi, zomwe zimabweretsa zovuta zomwe zingakhale zovuta. Zipangizo, kumbali inayo, zitha kuthandiza kuwongolera shuga wamagazi komanso cholesterol .

Zakudya zochepa za carb vs.

M'zaka khumi zapitazi, atolankhani, otchuka, magulu azachipatala, ndi ena akhala akukhomera chakudya ngati njira yochepetsera thupi. Funso ndilakuti, kodi zakudya izi zimagwira ntchito, kapena akungoyerekeza mafashoni?

Zakudya zamafuta ochepa

Cholinga cha zakudya izi ndi chikhalidwe chamagetsi chotchedwa ketosis (chifukwa chake, keto zakudya ). Pochepetsa kwambiri kuchuluka kwa chakudya chomwe chimadyedwa, thupi limakakamizidwa kupeza mafuta enanso: mafuta. Kulowa ketosis, thupi lidzawotcha malo ogulitsa mafuta, kutsitsa mafuta m'thupi. Nthawi zambiri, ma low-carb dieters amalimbikitsidwa ndi zotsatira zakanthawi kwakanthawi akachepetsa kwambiri madzi ndikutaya mafuta. Ndipo chakudya chochepa kwambiri chingathandize kuchepetsa kudya kwa carbs woyengedwa.

Maphunziro ena adalumikiza zakudya zamafuta ochepa kuti achepetse thupi kuposa njira zachikhalidwe, pomwe ena amati kuti, pamapeto pake, amathandizira zotsatira zomwezo monga njira zopezera zakudya zoyenera. Amatha kuperekanso zovuta zina ndipo, malinga ndi kafukufuku wina waposachedwa , kufupikitsa moyo wa munthu.

Hleap akuchenjeza za kuchotsa macronutrient yathunthu kuti muchepetse kunenepa. Mukadula gulu lonse lazakudya, adatero. Mukuziika pachiwopsezo cha kuchepa kwa zakudya m'thupi komanso zizindikilo zake, kuphatikizapo ulesi, kufooka, kusokonezeka m'maganizo, kudzimbidwa, ndi / kapena matenda amitsempha.

Lichten akuvomereza kuti ma carbs amafunikira kuti mukhale ndi thanzi labwino. Mukapanda kudya chakudya chokwanira, thupi limasintha mapuloteni omwe timadya kukhala shuga, akutero. Koma mwatsoka mapuloteni alibe michere yonse yofanana ndi yomwe imadya, monga vitamini C, vitamini A, vitamini B, ndi zina zambiri. Mapuloteni alibe CHIKWANGWANI chilichonse, chomwe ndi chofunikira paumoyo wam'mimba komanso kupewa khansa yam'matumbo.

Zakudya zapamwamba kwambiri

Kutsutsa zakudya zomwe zili pano pa intaneti, kafukufuku wina waposachedwa adawonetsa kuti mafuta a carb, mafuta ochepa amapatsa zotsatira zabwino zowonda. Zachidziwikire, omwe adafunsidwa mu phunziroli sanali kutsata donati ndi pasitala. M'malo mwake, anali kudya zakudya zopangidwa ndi zomera ndi zachilengedwe zambiri, ma carbs ovuta, ndi ulusi. Kudya chakudya cha carb chapamwamba chopanda thanzi, ma carbs oyeretsedwa atha kukwaniritsa zopindulitsa-kunenepa komanso chiwopsezo chowonjezeka cha matenda amtima, mtundu wa 2 shuga, kuthamanga kwa magazi, cholesterol, ndi zina zambiri. Zakudya zabwino zamafuta apamwamba sizinadziwikenso chimodzimodzi ndi anzawo otsika-carb, koma zikagwiritsidwa ntchito moyenera, zikuwoneka kuti atha kukhala njira yabwino yanthawi yayitali. Kupatula apo, gawo lalikulu la chakudya cha tsiku ndi tsiku liyenera kukhala lathanzi, ma carb osakonzedwabe. M'kupita kwanthawi, zakudya zopatsa thanzi kwambiri zimakhala zosavuta kusamalira kuposa zakudya zochepa kwambiri.

Osatsimikiza ngati gwero la carb ndi labwino kapena lopanda thanzi? Chongani chizindikiro cha zakudya. Sikuti imangotchula chakudya chonse, komanso imawonetsa kuchuluka kwa kuchuluka kwake komwe kumapangidwa ndi zakudya zamagulu, shuga, ndi shuga wowonjezera. Chenjerani ndi zakudya zomwe zili ndi shuga wambiri komanso zowonjezera. Komabe, mkulu wa fiber amawonetsa carb yathanzi.

Mfundo yofunika: Khalani ndi keke yanu, koma idyani moyenera

Ngakhale intaneti ili yodzaza ndi nkhani zokhudzana ndi chakudya, onse akulengeza njira zawo zozizwitsa (ndizoyipa, ndiabwino, adye, musadye, ndi zina zotero), Hleap akutsimikiza kuti zonsezi ndizokhudza kusakaniza zakudya ndi kuwononga pang'ono. Palibe chifukwa chodziwira china chake 'chabwino' kapena 'choyipa' kapena kuletsa chilichonse pazakudya. 'Maganizo azakudya' nthawi zambiri amadziwika ndi zoletsa komanso kudziimba mlandu, akutero. Maupangiri azakudya zambiri ndi othandiza kuti muchepetse koma sakhala okhazikika, chifukwa chake anthu ambiri amalandiranso kulemera konse komwe adataya, nthawi zina kuposa komwe anataya.

M'malo mwake, akupempha njira yopanda zakudya, zomwe zikutanthauza kuti simuyenera kulepheretsa chilichonse pazakudya, koma ndikofunikira kuyika patsogolo zakudya zopatsa thanzi zomwe zimakupangitsani kukhala omasuka komanso okhutira, Hleap akuti. Zakudya izi ndi chakudya chambewu, zipatso, mapuloteni owonda, komanso masamba osakhuthala. Chifukwa chake, ngati mukufuna keke, khalani nayo! Koma idyani chakudya chopatsa thanzi nthawi zambiri ndikudya mwanzeru.