IiCarbs ezilungileyo, iiCarbs ezingalunganga -Indlela yokwenza uKhetho olufanelekileyo

Umxholo

• Yintoni iCarbs?
• "Epheleleyo" vs "iCarbs ehlaziyiweyo"
• Izidlo ezisezantsi zeCarb Zintle kwabanye abantu
• "IiCarbs" ayisosizathu sokutyeba kakhulu
• IiCarbs azikho "zibalulekileyo," Kodwa iiCarb ezininzi eziqulathe ukutya zinempilo ngendlela engakholelekiyo
• Indlela yokwenza ukhetho olufanelekileyo
• I-Carb esezantsi ilungile kwabanye, kodwa ezinye zisebenza ngokugqwesileyo ngeeCarbs ezininzi

IiCarbs ziphikisana kakhulu kwezi ntsuku.

Izikhokelo zokutya zibonisa ukuba sifumana malunga nesiqingatha seekhalori zethu kwiicarbohydrate.

Ngakolunye uhlangothi, abanye bathi i-carbs ibangela ukukhuluphala kunye nohlobo lwe-2 yeswekile, kwaye uninzi lwabantu kufuneka lubaphephe.

Kukho iimpikiswano ezilungileyo kumacala omabini, kwaye kubonakala ngathi iimfuno zecarbohydrate zixhomekeka ikakhulu kumntu ngamnye.

Abanye abantu benza ngcono ngokutya okuncinci kwe-carb, ngelixa abanye besitya ukutya okuninzi kwee-carbs.

Eli nqaku lijonga ngokubanzi ii-carbs, iziphumo zempilo kunye nendlela onokukhetha ngayo.

Yintoni iCarbs?

IiCarbs, okanye iiCarbohydrate, ziimolekyuli ezineeathom zekhabhon, ihydrogen kunye neoksijini.

Kwisondlo, "ii-carbs" zibhekisa kwenye yee-macronutrients ezintathu. Ezinye ezimbini ziiprotein kunye namafutha.

Iicarbohydrate zokutya zinokwahlulwa zibe ziindidi ezintathu eziphambili:

• Iswekile: Iswidi, ii-carbohydrate ezimfutshane ezifumaneka kukutya. Imizekelo yiglucose, fructose, galactose kunye ne-sucrose.
• Isitatshi: Amatyathanga amade eemolekyuli zeswekile, athi ekugqibeleni aqhekezwe abe yiglucose kwinkqubo yokwetyisa.
• Ifayibha: Abantu abanakho ukugaya ifayibha, nangona ibacteria ekwinkqubo yokwetyisa inokusebenzisa ezinye zazo.

Eyona njongo iphambili yeecarbohydrate ekudleni kukubonelela ngamandla. Uninzi lwee-carbs ziyaphuka okanye ziguqulwe zibe yi-glucose, enokusetyenziswa njengamandla. IiCarbs zinokujikwa zibe ngamanqatha (amandla agciniweyo) okusetyenziswa kamva.

Ifayibha yahlukile. Ayiboneleli ngamandla ngqo, kodwa iyazondla iintsholongwane ezinobungane kwinkqubo yokwetyisa. Ezi bhaktheriya zinokusebenzisa ifayibha ukuvelisa ii-acid ezinamafutha ezinye iiseli zethu ezinokuzisebenzisa njengamandla.

Iswekile yotywala ikwahlelwa njengeicarbohydrate. Banambitha kamnandi, kodwa ngesiqhelo abaniki khalori zininzi.

IiCarbohydrate yenye yeemacronutrients ezintathu. Ezona ntlobo ziphambili zeecarbohydrate zokutya siswekile, istatshi kunye nefayibha.

"Epheleleyo" vs "iCarbs ehlaziyiweyo"

Ayizizo zonke iikhabho ezidaliweyo ezilinganayo.

Zininzi iintlobo ezahlukeneyo zokutya okune-carbohydrate, kwaye ziyahluka kakhulu kwiziphumo zempilo.

Nangona ii-carbs zihlala zibizwa ngokuba "zilula" vs "zintsonkothile," mna ngokwam ndifumana "iphelele" vs "ilungisiwe" ukwenza ingqiqo ngakumbi.

Zonke iicarbs azicwangciswanga kwaye ziqulathe ifayibha efunyenwe ngokwendalo ekutyeni, ngelixa iikhabhathi ezisulungekisiweyo ziye zalungiswa zaze zagqitywa ifayibha yendalo.

Imizekelo yee-carbs ezipheleleyo ibandakanya imifuno, iziqhamo zonke, iimbotyi, iitapile kunye neenkozo ezipheleleyo. Konke oku kutya kuphilile.

Kwelinye icala, ii-carbs ezicociweyo zibandakanya iziselo ezineswekile-eswiti, iijusi yeziqhamo, iikeyiki, isonka esimhlophe, ipasta emhlophe, irayisi emhlophe kunye nezinye.

Izifundo ezininzi zibonisa ukuba ukusetyenziswa okucokisekileyo kwe-carbohydrate kunxulunyaniswa neengxaki zempilo ezinje ngokutyeba kakhulu kunye nohlobo lwe-2 yeswekile (,,).

Zidla ngokubangela iipikisi ezinkulu kumanqanaba eswekile yegazi, ekhokelela kwingozi elandelayo enokubangela indlala kunye nokunqwenela ukutya okune-carb ephezulu (, 5).

Le yeyona "iswekile yegazi ishushu" abantu abaninzi abayaziyo.

Ukutya okuphuculweyo kwe-carbohydrate kuhlala kusilela kwizakhamzimba ezibalulekileyo. Ngamanye amagama, ziikhalori "ezingenanto".

Iiswekile ezongeziweyo lelinye ibali lilonke, zezona carbohydrate zimbi kakhulu kwaye zinxulunyaniswe nazo zonke iintlobo zezifo ezinganyangekiyo (,,,).

Nangona kunjalo, akukho ngqiqweni ukuba nidemon konke ukutya okune-carbohydrate ngenxa yeziphumo zempilo zabalingane babo abenziweyo.

Imithombo yokutya iphela yee-carbohydrate ilayishwe ngezakha-mzimba kunye nefayibha, kwaye ayibangeli spikes kunye nokudipha okufanayo kwinqanaba leswekile yegazi.

Amakhulu ezifundo kwiicarbohydrate eziphezulu ezinefayibha, kubandakanya imifuno, iziqhamo, iimbotyi kunye neenkozo ezipheleleyo zibonisa ukuba ukuzitya kunxulunyaniswa nokuphuculwa kwempilo yemetabolism kunye nomngcipheko ophantsi wesifo (10, 11,,,).

Ayizizo zonke iikhabho ezidaliweyo ezilinganayo. Iicarb esulungekileyo zinxulunyaniswa nokukhuluphala kunye nezifo ze-metabolic, kodwa ukutya okungaphunyezwanga kwe-carbohydrate kunempilo kakhulu.

Izidlo ezisezantsi zeCarb Zintle kwabanye abantu

Akukho ngxoxo malunga ne-carbs igqityiwe ngaphandle kokukhankanya izidlo ezisezantsi.

Ezi ntlobo zokutya zithintela iicarbohydrate, ngelixa zivumela ubuninzi beeprotein kunye namafutha.

Ngaphezulu kwezifundo ze-23 ngoku zibonisile ukuba ukutya okuneswekile encinci kakhulu kusebenza ngakumbi kunendlela esemgangathweni yokutya "okunamafutha asezantsi" ekucetyiswe ukuba kuwo kule minyaka imbalwa idlulileyo.

Olu phononongo lubonisa ukuba ukutya okune-carb ephantsi kubangela ukwehla kobunzima obuninzi kwaye kukhokelele ekuphuculweni okukhulu kweempawu zokumakisha ezahlukeneyo, kubandakanya i-HDL ("elungileyo") ye-cholesterol, i-triglycerides yegazi, iswekile yegazi, uxinzelelo lwegazi kunye nabanye (, 16,,,).

Kubantu abatyebe kakhulu, okanye abane-metabolic syndrome kunye / okanye uhlobo lwe-2 yeswekile, ukutya okune-carb ephantsi kunokuba nezibonelelo ezisindisa ubomi.

Oku akufuneki kuthathwe kancinci, kuba ngoku zezona ngxaki zempilo zinkulu emhlabeni, inoxanduva lokusweleka kwezigidi ngonyaka.

Nangona kunjalo, ngenxa yokuba ukutya okune-carb ephantsi kuluncedo ekunciphiseni ubunzima kunye nabantu abaneengxaki ezithile ze-metabolic, ngokuqinisekileyo ayisiyo mpendulo kuye wonke umntu.

Izifundo ezingaphezulu kwe-23 zibonise ukuba ukutya okune-carbohydrate ephantsi kusebenza kakhulu ekulahlekeni kwesisindo kwaye kukhokelela kuphuculo kwimpilo ye-metabolic.

"IiCarbs" ayisosizathu sokutyeba kakhulu

Ukuthintela ii-carbs zihlala (ubuncinci ngokuyinxenye) zibuyisa ukutyeba kakhulu.

Nangona kunjalo, oku akuthethi ukuba iikhabhathi bezizeziphi kubangele ukutyeba kwasekuqaleni.

Ngokwenyani le yintsomi, kwaye kukho itoni yobungqina ngokuchasene nayo.

Nangona kuyinyani ukuba iishukela ezongeziweyo kunye ne-carbs ecocekileyo zidibene nokunyusa ukukhuluphala, akunjalo nakwizityebi ze-fiber, ukutya okupheleleyo kwimithombo ye-carbohydrate.

Abantu bebesitya iicarbs amawaka eminyaka, ngolunye uhlobo okanye ngolunye uhlobo. Ubhubhane wokutyeba kakhulu waqala nge-1980, kwaye udidi lwesibini lwesifo seswekile lwalandelwa kwakamsinya emva koko.

Ukugxeka iingxaki zempilo entsha kwinto esele siyitya ixesha elide kakhulu akunangqondo.

Gcina ukhumbula ukuba uninzi lwabantu luye lwahlala lusempilweni entle ngelixa besitya ukutya okuphezulu okunee-carb, ezinje ngeOkinawans, iKitavans kunye neAsia ezidla irayisi.

Into ababenayo ngokufanayo kukuba babesitya ukutya okwenyani, okungasetyenziswanga.

Nangona kunjalo, abantu abatya kakhulu isulungekisiwe ii-carbohydrate kunye nokutya okucutshungulwayo kuhlala kugula kwaye kungenampilo.

Abantu bebesitya iicarbs ukusukela kudala ngaphambi kokuba ubhubhane wokutyeba kakhulu, kwaye kukho imizekelo emininzi yabantu abasele bempilweni entle ngelixa besitya izidlo eziphezulu kwii-carbs.

IiCarbs azikho "zibalulekileyo," Kodwa iiCarb ezininzi eziqulathe ukutya zinempilo ngendlela engakholelekiyo

Uninzi lwee-carbers ezisezantsi zibanga ukuba ii-carbs azizizo izakha mzimba ezibalulekileyo.

Oku kuyinyani. Umzimba unokusebenza ngaphandle kwegram enye ye-carbohydrate ekudleni.

Kuyintsomi ukuba ingqondo ifuna i-gram engama-130 ye-carbohydrate ngosuku.

Xa singadli i-carbs, inxalenye yengqondo ingasebenzisa ietoni zamandla. Ezi zenziwe ngamafutha (20).

Ukongeza, umzimba unokuvelisa iswekile encinci efunwa yingqondo ngenkqubo ebizwa ngokuba yi-gluconeogenesis.

Nangona kunjalo, ngenxa yokuba ii-carbs "azibalulekanga" - oko akuthethi ukuba abanakuba luncedo.

Ukutya okuninzi okune-carb kunempilo kwaye kunesondlo, okufana nemifuno kunye neziqhamo. Oku kutya kuzo zonke iintlobo zeekhompawundi eziluncedo kwaye zibonelela ngezibonelelo ezahlukeneyo zempilo.

Nangona kunokwenzeka ukuba usinde nakwindlela yokutya eyi-zero-carb, kusenokwenzeka ukuba ayisiyiyo eyona nto ikhethekileyo kuba uyaphoswa kukutya kwezityalo okuboniswe yinzululwazi ukuba kuluncedo.

IiCarbohydrate ayisosondlo "siyimfuneko". Nangona kunjalo, ukutya okuninzi okunezinto ezininzi zokutya okune-carb kulayishwe izakhamzimba eziluncedo, ke ngoko ukuziphepha kukucinga kakubi.

Indlela yokwenza ukhetho olufanelekileyo

Njengomgaqo oqhelekileyo, ii-carbohydrate ezikwimo yazo yendalo, ifom-rich-rich form zisempilweni, ngelixa ezo zikhululweyo kwifayibha azikho.

Ukuba konke, ukutya okukodwa kwesithako, mhlawumbi kukutya okunempilo kubantu abaninzi, kungakhathaliseki ukuba yintoni umxholo we-carbohydrate.

Ngale nto engqondweni, kunokwenzeka ukwahlula uninzi lwee-carbs njengokuthi "zilungile" okanye "zimbi" - kodwa gcinani engqondweni ukuba ezi zizikhokelo nje ngokubanzi.

Izinto kunqabile ukuba zibe mnyama kwaye zimhlophe kwisondlo.

• Imifuno: Bonke. Kungcono ukutya iindidi zemifuno yonke imihla.
• Iziqhamo zonke: Iiapile, iibhanana, amaqunube, njl.
• Iimbotyi: Iilentile, iimbotyi zezintso, ii-ertyisi, njl.
• Amantongomane: Ii-almonds, ii-walnuts, ii-hazelnuts, ii-macadamia nuts, amandongomane, njl.
• Imbewu: Imbewu yeChia, iimbewu zethanga.
• Amazimba: Khetha iinkozo eziphelele ngokwenene, njenge-oats emsulwa, iquinoa, irayisi emdaka, njl.
• Ukutyhubela: Iitapile, iitapile, njl.

Abantu abazama ukuthintela iicarbohydrate kufuneka balumke ngokutya okuziinkozo, iimbotyi, izilimo eziyizigaxa kunye neziqhamo ezineswekile eninzi.

• Iziselo ezineswekile: Coca cola, Pepsi, Vitaminwater, njl. Iziselo ezineswekile zezinye zezinto ezingenampilo onokuzibeka emzimbeni wakho.
• Iziqhamo zeziqhamo: Ngelishwa, iijusi zeziqhamo zinokuba neziphumo ezifanayo zesifo seswekile-iziselo ezinencasa.
• Isonka esimhlophe: Ezi ziicarbohydrate ezihlaziyiweyo eziphantsi kwizakhamzimba eziyimfuneko kwaye zimbi kwimpilo yemetabolic. Oku kusebenza kwizonka ezininzi ezithengiswayo.
• Amaqebengwana, iicokies kunye neekeyiki Oku kuhlala kuphezulu kakhulu kwiswekile kunye nengqolowa esulungekisiweyo.
• Ucwambu lomkhenkce: Uninzi lweentlobo ze-ice cream ziphezulu kakhulu kwiswekile, nangona kukho ukungafani.
• Iilekese kunye neetshokholethi: Ukuba uza kutyiwa itshokholethi, khetha ubunjani betshokholethi emnyama.
• Amafrimu aseFransi kunye neetapile zetapile: Zonke iitapile zisempilweni, kodwa iifriji zaseFransi kunye neetshipsi zeetapile azikho.

Oku kutya kunokuba kuhle ngokumodareyitha kwabanye abantu, kodwa uninzi luya kwenza ngcono ngokuziphepha kangangoko kunokwenzeka.

IiCarbs ngohlobo lwazo lwendalo, izityebi ezinefayibha zihlala zisempilweni. Ukutya okucutshungulwayo okuneswekile kunye neecarb ezisulungekileyo akunampilo kwaphela.

I-Carb esezantsi ilungile kwabanye, kodwa ezinye zisebenza ngokugqwesileyo ngeeCarbs ezininzi

Akukho sisombululo sinye kwisisombululo.

Ukutya "okufanelekileyo" kwe-carbohydrate kuxhomekeke kwizinto ezininzi, ezinje ngobudala, isini, impilo ye-metabolic, umsebenzi womzimba, inkcubeko yokutya kunye nokhetho lomntu.

Ukuba unobunzima obuninzi bokulahleka, okanye uneengxaki zempilo ezinje ngesifo se-metabolic syndrome kunye / okanye udidi lweswekile lwesibini, mhlawumbi unovakalelo lwe-carbohydrate.

Kule meko, ukunciphisa ukutya kwe-carbohydrate kunokuba nokucaca, okusindisa ubomi.

Kwelinye icala, ukuba ungumntu nje osempilweni ozama ukuhlala usempilweni, ke mhlawumbi akukho sizathu sokuba uphephe "ii-carbs" - vele unamathele ngokupheleleyo, ekutyeni okukodwa okunezithako kangangoko.

Ukuba unciphile ngokwendalo kwaye / okanye usebenza kakhulu emzimbeni, unokusebenza ngcono ngakumbi ngokutya okuninzi.

Imivumbo eyahlukeneyo yabantu abahlukeneyo.