Ngaba iiCarbs ziyalutha? Yintoni omele uyazi

Umxholo

• Yintoni iicarbs?
• Ngaba iicarbs ziyakhobokisa?
• Ityala leecarbs eziluthayo
• Ityala lokulwa neziyobisi
• Zeziphi carbs kakhulu umlutha?
• Ungoyisa njani iminqweno ye-carb
• Umgca wezantsi

Iingxoxo ezijikeleze iikhabho kunye nendima yazo kwimpilo efanelekileyo ziye zalawula iingxoxo zokutya kwabantu phantse iminyaka engama-5.

Iindlela zokutya eziqhelekileyo kunye neengcebiso ziye zaqhubeka ukutshintsha ngokukhawuleza unyaka nonyaka.

Kwangelo xesha, abaphandi bayaqhubeka nokufumana ulwazi olutsha malunga nokuba umzimba wakho ucola kwaye uphendula njani kwiikhabhohbhayithi.

Ke ngoko, usenokuba uyazibuza ukuba ungazifaka njani iikhabhohayethi ekudleni okunempilo, okanye yintoni eyenza ezinye iicarbs kube nzima ukuthi hayi ngamanye amaxesha.

Eli nqaku liphonononga uphando olwenziweyo malunga nokuba ingaba i-carbs iyakhobokisa, kwaye oko kuthetha ntoni ngendima yabo kukutya kwabantu.

Yintoni iicarbs?

IiCarbohydrate zezinye zeemacronutrients eziphambili ezifunwa ngumzimba wakho.

Ngapha koko, kuzo zonke ii-macronutrients, ii-carbs ngokuqinisekileyo zezona zinto zibalulekileyo zamandla kwiiseli zomzimba wakho, izicwili kunye namalungu. Ayenzi kuphela i-carbs, kodwa ikwanceda ukuyigcina (1).

Okwangoku, ukusebenza njengomthombo olungileyo wamandla ayisiyiyo kuphela into abayenzayo. IiCarbs zikwasebenza njengesandulela kwi-ribonucleic acid (RNA) kunye ne-deoxyribonucleic acid (i-DNA), ukuhambisa idatha yemolekyuli, kunye neenkqubo zoncedo zokubonisa iiseli ().

Xa ucinga ngee-carbs, zihlala ziluhlobo lokuqala lokutya oluza engqondweni ziicarbs ezicociweyo ezinje ngeekeyiki, iicookies, iikeyiki, isonka esimhlophe, ipasta kunye nerayisi.

Ukwenziwa kweekhemikhali kubandakanya izinto ezintathu eziphambili- ikhabhon, ihydrogen, kunye neoksijini.

Nangona kunjalo, ukutya okuninzi okunempilo kukwacarbs, ezinje ngeziqhamo, imifuno, iimbotyi, kunye nezonka ezigcwele iinkozo, ipasta kunye nerayisi.

IiCarbs zezinye zeemacronutrients eziphambili ezifunwa ngumzimba wakho. Ziyafuneka kwimisebenzi emininzi, kubandakanya ukuvelisa kunye nokugcina amandla.

Ngaba iicarbs ziyakhobokisa?

Usenokuba uqaphele ukuba kunokuba nzima ukumelana nokutya okungafunekiyo ngamanye amaxesha, ngakumbi iikhabhohayidi eziswekile eninzi, ityuwa namafutha.

Abantu abaninzi baye bazibuza ukuba ingaba lo ngumcimbi wokuzimisela, isimilo okanye iimpawu zengqondo, okanye nobuchwephesha bobuchwephesha.

Abanye abantu sele beqalisile ukubuza ukuba ingaba iicarbbs zinokuba likhoboka ngendlela efanayo nezinye izinto okanye isimilo esinokuba (,).

Olunye uphononongo olukhulu lubonakalise ubungqina obomeleleyo bokuba ukutya okuphezulu kwe-carb kukhuthaza imimandla yobuchopho enxulunyaniswa neminqweno kunye nemivuzo ().

Olu phononongo lufumanise ukuba amadoda atyebe kakhulu okanye ubunzima obugqithisileyo babonisa imisebenzi ephezulu yengqondo kunye nendlala exeliweyo enkulu emva kokutya isidlo se-GI ephezulu, xa kuthelekiswa nesidlo esisezantsi se-GI ().

I-GI imele isalathiso se-glycemic index, umlinganiso wendlela ii-carbs kwisidlo ezichaphazela ngayo amanqanaba eswekile yegazi. Ukutya okune-GI ephezulu kunyusa amanqanaba eswekile yegazi ngakumbi kunokutya nge-GI esezantsi.

Oku kuphakamisa ukuba umnqweno womntu wee-carbs ezisulungekileyo unokuba nokuninzi okunokukwenza kunye ne-chemistry yengqondo kunokuba bekukholelwa ekuqaleni.

Uphando olongezelelekileyo luyaqhubeka nokuxhasa ezi ziphumo.

Ityala leecarbs eziluthayo

Abanye abaphandi baye bafikelela kwinqanaba lokuba bacebise ukuba iicarbs ezisulungekisiweyo ngohlobo lwe-fructose zineempawu zokulutha ezifana nezotywala. I-Fructose iswekile elula efumaneka kwiziqhamo, imifuno, kunye nobusi.

Ezi nzululwazi zifumanise ukuba, njengotywala, i-fructose ikhuthaza ukunganyangeki kwe-insulin, amanqatha angaqhelekanga egazini lakho, kunye nokudumba kwesibindi. Kwaye, ivuselela ingqondo yakho ye-hedonic pathway ().

Le ndlela ibangela umdla wokutya kunye nefuthe lokutya ngokutya ngenkqubo yolonwabo kunye nomvuzo kunokuba isekwe kwindlala yokwenyani yomzimba okanye iimfuno zamandla.

Ayisiyiyo kuphela i-insulin ukumelana, ukudumba, kunye namafutha ngendlela engaqhelekanga anyusa umngcipheko wesifo esinganyangekiyo, kodwa ukuvuselelwa okuphindaphindiweyo kwendlela ye-hedonic kunokubuyisela amanqanaba amanqatha omzimba wakho ofuna ukuwagcina, ukufaka isandla kubunzima bomzimba (,,).

I-High-GI carbs ezikhuthaza utshintsho olukhawulezileyo kwi-insulin kunye namanqanaba eswekile yegazi nawo abonakala echaphazela amanqanaba e-dopamine. I-Dopamine yi-neurotransmitter kwingqondo yakho ethumela imiyalezo phakathi kweeseli kunye nefuthe kwindlela oziva ngayo ukonwaba, umvuzo kunye nokukhuthaza ().

Ngaphaya koko, olunye uphando kwiigundane lubonisa ukuba ukunika ukufikelela kwiswekile kunye nokuxuba ukutya kunokuvelisa isimilo esikufutshane esibonisa ukuxhomekeka okuhlala kubonwa gwenxa ngokusetyenziswa gwenxa kweziyobisi ().

Isifundo sesibini sisebenzise imodeli efanayo, ivumela iigundane ukufikelela ngamaxesha athile kwisisombululo se-10% yeswekile kunye nomxube wokutya we-chow olandelwa lixesha lokuzila. Ngexesha nasemva kokuzila ngokukhawuleza, iigundane zibonise indlela yokuziphatha enxunguphalo kunye nokunciphisa i-dopamine ().

Kubalulekile ukuba uqaphele ukuba uninzi lophando lovavanyo olwenziweyo ukuza kuthi ga ngoku kwii-carbs kunye neziyobisi zenzekile kwizilwanyana. Ke ngoko, uphando olongezelelekileyo nolungqongqo lwabantu luyafuneka (13,).

Kwisifundo esinye, abasetyhini abaneminyaka eyi-18 ukuya kwi-45 ababethambekele ekutyeni ngokweemvakalelo babenethuba lokukhetha isiselo esityebileyo se-carb ngaphezulu kweprotein etyebileyo emva kokuba benyanzelekile ukuba babe kwimeko yokudakumba-nokuba sele bemfanyekisiwe kwesiphi isiselo () .

Unxibelelwano phakathi kokutya okune-carb-rich and mood is the one theory nje malunga ne-carbs ngamanye amaxesha kunokuba ngumlutha ().

Ityala lokulwa neziyobisi

Ngakolunye uhlangothi, abanye abaphandi abaqinisekanga ukuba i-carbs iyilutha ngokwenene ().

Bathetha ukuba akukho zifundo zoluntu zaneleyo kwaye bakholelwa kwelokuba uninzi lophando kwizilwanyana lubonisa isimilo esifana nokuzikhobokisa kwiswekile kuphela kwimeko yokufikelela kumaxesha athile kwiswekile ngokukodwa kunokuba sisiphumo se-neurochemical of carbs ngokubanzi ().

Abanye abaphandi baqhuba isifundo kubafundi abayi-1,495 baseyunivesithi apho bavavanya khona abafundi ngeempawu zokulutha ukutya. Baye bagqiba kwelokuba iikhalori zizonke ekutyeni nakumava awodwa okutya babenempembelelo enkulu ekutyeni ikhalori kuneswekile kuphela ().

Ngapha koko, abanye baphikise ukuba uninzi lwezixhobo ezisetyenziselwa ukuvavanya isimilo esinjengokuziphatha njengokutya kuxhomekeke kuvavanyo lwakho nakwiingxelo ezivela kubantu abathathe inxaxheba kolu phando, olushiya igumbi elininzi lokungaqondani ().

Obunye ubungqina bucebisa ukuba ukutya okuphezulu kwee-carbs kunokukhuthaza iintlobo ezahlukeneyo zomsebenzi wobuchopho kunokutya okune-carb ephantsi. Ngokukodwa, ii-carbs zibonakala zichaphazela iindawo zobuchopho ezinxulumene nolonwabo kunye nomvuzo.

Zeziphi carbs kakhulu umlutha?

Kwi-2009, abaphandi baseYale baphuhlise iYale Food Addiction Scale (YFAS) ukubonelela ngesixhobo sokulinganisa esiqinisekisiweyo sokuvavanya isimilo sokutya (,).

Ngo-2015, abaphandi abavela kwiYunivesithi yaseMichigan naseNew York iZiko loPhando lokuTyeba basebenzise isikali seYFAS ukulinganisa isimilo esifana nesokuziphatha kwabafundi. Baqukumbele i-GI ephezulu, amanqatha aphezulu, kunye nokutya okuqhubekekayo kunxulunyaniswa nokunxila ().

Ishati engezantsi ibonisa okunye okona kutya kunengxaki yokutya okulikhoboka kunye nomthwalo wazo we-glycemic (GL) ().

I-GL ngumlinganiso ojonga zombini i-GI yokutya kunye nobungakanani besabelo sayo. Xa kuthelekiswa ne-GI, i-GL ngokwesiqhelo ichanekile ngokuchanekileyo kwindlela ukutya okuchaphazela ngayo amanqanaba eswekile yegazi.

Ngaphandle kwetshizi, nganye yezona zilishumi ziphambili zokutya okulikhoboka ngokwenqanaba le-YFAS linamanani abalulekileyo eecarbs. Ngelixa uninzi lweshizi lusabonelela ngezinye iikhabhohbhothi, akunzima njenge-carb-enzima njengezinye izinto ezikuluhlu.

Ngapha koko, uninzi loku kutya akuphelelanga nje kwii-carbs kodwa kukwashukela ococekileyo, ityuwa namafutha. Kwaye, zihlala zityiwa kwiifom ezenziweyo.

Ke ngoko, kusenokubakho okuninzi ukutyhila malunga nobudlelwane phakathi kwezi ntlobo zokutya, ingqondo yomntu, kunye nokuziphatha okufana nokulutha.

Ezona ndidi ze-carbs zicutshungulwa kakhulu, kunye namafutha aphezulu, iswekile kunye netyuwa. Kananjalo banomthwalo ophezulu we-glycemic.

Ungoyisa njani iminqweno ye-carb

Nangona uphando lubonisa ukuba ii-carbs zibonisa ezinye iipropathi zokulutha, zininzi iindlela onokuzisebenzisa ukoyisa iminqweno yee-carbs kunye nokunye ukutya okungenamsoco.

Elinye lawona manyathelo anamandla onokuwathatha ukuyeka ukunqwenela i-carb kukuzicwangcisela ngaphambi kwexesha.

Ukuba nesicwangciso sokusebenza engqondweni ngala maxesha apho ukuthanda ukubetha kunokukunceda uzive ulungile kwaye unamandla okupasa ukutya okune-carb-laden junk kwaye wenze ukhetho olusempilweni endaweni yoko.

Ukuya kuthi ga apho isicwangciso sakho samanyathelo kufuneka sibandakanye, gcinani engqondweni ukuba akukho mpendulo ichanekileyo okanye ingalunganga. Iindlela ezahlukeneyo zinokusebenza ngcono okanye zibi ngakumbi kubantu abahlukeneyo.

Nazi iimbono ezimbalwa onokuzama ngazo:

• Gcwalisa iprotheni kuqala. Zombini izilwanyana kunye nemifuno kwimithombo yeprotheni, kubandakanya inyama, amaqanda, tofu, kunye neembotyi, ziyaziwa ngokukunceda uhlale ugcwele ixesha elide ().
• Yitya isiqwenga seziqhamo ezityebileyo. Ayisiyo kuphela ifayibha kwisiqhamo ekugcwalisayo, kodwa iswekile yayo yendalo inokukunceda ukwanelisa iminqweno yento emnandi ().
• Hlala hydrated. Olunye uphando lubonisa ukuba ukuphelelwa ngamanzi emzimbeni kunokubangela ukunqwenela ityuwa. Kuba ukutya okunetyiwa okuninzi kuphezulu kwiikhabhohbhodi, ukusela amanzi imini yonke kunokuthintela umnqweno wazo zombini ezi ntlobo zokutya ().
• Fumana ukuhamba. Ukunyusa amanqanaba akho omsebenzi ngamanyathelo, uqeqesho lwamandla, okanye nayiphi na enye into oyikhethileyo enokubangela ukukhutshwa kwee-endorphins zokuziva zilungile kwingqondo yakho ezinokuphazamisa umnqweno wakho we-carb (,).
• Ziqhelanise nezinto zakho ezibangela. Nika ingqalelo ekubeni kukuphi ukutya ekunzima kakhulu ukuba ungakuthinteli kwaye uzilungiselele ukuba ube phakathi kwezi zinto zibangela ukutya ngaphambi kwexesha.
• Thatha lula kuwe. Akukhomntu ogqibelele. Ukuba unikezela kwi-carb carving, qwa lasela into onokuyenza ngokwahlukileyo kwixesha elizayo. Musa ukuzibetha ngenxa yayo. Njengayo nayiphi na enye into, ukufunda ukuhamba ngeeminqweno ye-carb kuyaziqhelanisa.

Iindlela ezahlukeneyo zinokunceda ukulwa neminqweno ye-carbs. Oku kubandakanya ukusebenza komzimba, ukuhlala unamanzi, ukuziqhelanisa nokutya okubangela ukutya, kunye nokuzalisa iziqhamo ezisempilweni, imifuno kunye neeproteni.

Umgca wezantsi

IiCarbs zezona zinto zingumthombo wamandla emzimbeni wakho.

Ezinye iicarbs, ezifana neziqhamo, imifuno, kunye neenkozo ezipheleleyo, zisempilweni kakhulu. Ezinye iikhabhathi zinokucutshungulwa kakhulu kwaye ziphezulu ngetyuwa, iswekile, kunye namafutha.

Uphando lwakwangoko kwii-carbs lubonisa ukuba banokubonisa iipropathi ezinomlutha. Zibonakala ngathi zivuselela iinxalenye ezithile zobuchopho kwaye zinokuchaphazela iintlobo kunye namaxabiso eekhemikhali ezikhutshwa yingqondo yakho.

Nangona kunjalo, uphando olungqongqo ebantwini luyafuneka ukufumanisa ngqo ukuba ezi ndlela zisebenza njani kwingqondo zii-carbs.

Ezinye zezona carb zikhobokisayo zibonakala njengokutya okungafunekiyo okune-junk njengepitsa, iichips, iikeyiki kunye neelekese.

Nangona kunjalo, kukho iindlela ezahlukeneyo onokuthi uzame ukulwa neminqweno ye-carb. Cinga ukuvavanya ezimbalwa ukuze ufunde ukuba yeyiphi eyona nto ikusebenzayo.