Yintoni iNtsebenzo ngeNet Carbs, kwaye uzibala njani?

Umxholo

• Zithini iiCarbs, nangona kunjalo?
• Ukubala njani iiCarbs zeNet
• Iinqwelo ze-Net (g) = ii-carbs zizonke - ifayibha-iswekile yotywala
• Kutheni ufuna ukuKhathalela iiNet Carbs
• Ukuhla kweNtlawulo yokuNikela ingqalelo kwiNet Carbs
• Ke, ngaba kufuneka ubale i-Net Carbs?
• Uphengululo lwe

Ngelixa ujonga iishelufa zevenkile yegrosari ukuze ufumane iprotein entsha okanye ipayinti ye-ayisikrimu ukuzama, ingqondo yakho inokuba izaliswe ziinyani ezininzi kunye namanani enzelwe ukukukhomba kwisimo sempilo sokutya. Abarhanelwa abaqhelekileyo: Ubalo lweekhalori, iigram zeprotheyini, kunye nesixa sefiber. (Ukuba ufuna njalo, ngoku lixesha elifanelekileyo lokuba uhlambe indlela yokufunda ilebheli yesondlo.)

Kodwa ukupakishwa kwezinye iimveliso ngoku kuchaphazela into encinci ebizwa ngokuba yinet carbs - kwaye linani elahluke ngokupheleleyo kunelo lidweliswe kwicandelo "lecarbohydrates" kwiphaneli yeenyaniso zesondlo. Ke lithetha ukuthini eli nani-kwaye ingaba ibalulekile na? Apha, abadli bezidlo ababhalisiweyo banika isezantsi kweziphi i-carbs ze-net, kutheni kufuneka (okanye ungafanelekanga) uziqwalasele, kwaye nokuba kufanelekile ukwazi indlela yokubala i-carbs ye-net okanye hayi.

Zithini iiCarbs, nangona kunjalo?

Ngokusisiseko, i-net carbs ziicarbohydrates ekutyeni ezinokufunxwa ngumzimba wakho kwaye ezinempembelelo kumanqanaba eswekile esegazini lakho, utsho uJennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., ongumnini weMcDaniel Nutrition Therapy.

Kodwa ukuze uqonde ngokwenyani ukuba kuthetha ntoni oko, kuya kufuneka wazi umongo weecarbohydrate ngokubanzi kunye nefuthe lazo emzimbeni wakho. IiCarbs yenye yeemacronutrients ezintathu eziphambili ezifumaneka ekutyeni (ezinye: iiprotein namafutha). IiCarbs zifumaneka kwiziqhamo, iiveggie, ubisi kunye neenkozo. Xa uyingcuka uhla isilayidi okanye iitapile ezibhakiweyo, umzimba wakho uphula ukutya okune-carbs ibe yiglucose (aka iswekile) -owona mthombo wamandla kwiiseli zomzimba wakho, izicwili kunye namalungu, ngokweLayibrari yeSizwe yezoNyango- leyo emva koko ingena kwigazi. Njengoko amanqanaba eswekile yegazi enyuka, i-pancreas yakho ivelisa i-insulin, ihomoni exelela iiseli ukuba zifunxe iswekile amandla, nto leyo inceda amanqanaba eswekile yegazi ukuwa kwaye abuyele kwi-homeostasis, ngokutsho kweHarvard School of Public Health.

Nangona kunjalo, ayizizo zonke iicarbohydrates ezinokwahlulwa ukuze zinike umzimba amandla. I-Fiber, inxalenye yokutya kwezityalo, ayikwazi ukugaywa kwaye ayiphakamisi amanqanaba eshukela egazi, ngokutsho kweSikolo saseHarvard seMpilo yoLuntu. Okufanayo kuya kwii-alcohols zeswekile - ii-sweeteners (ezifana ne-sorbitol, i-xylitol, i-lactitol, i-mannitol, i-erythritol, kunye ne-maltitol) ethi ngokukhawuleza kwaye ingaphelelanga egazini, ngoko banempembelelo encinci kwishukela yegazi kunezinye iicarbohydrates, ngokwe-US. Ukutya kunye noLawulo lweziyobisi.

Kwaye yiloo nto kanye i-net carbs ezama ukuyiphendula. Ngelixa kungekho nkcazo ngokusesikweni (okwangoku) kulo naliphi na iqumrhu elikhulu elilawulayo elinje ngokutya kunye noLawulo lweeDrug, ii-carbs zen zihlala zithathwa njengee-carbohydrate unako ukufunxwa kwaye ube nefuthe kumanqanaba eswekile yomzimba, utsho uMcDaniel. "Ezi zibaliwe ukubonisa ukuba zingaphi ii-carbohydrate kwimveliso ethile eya kubangela ukonyuka kweglucose yegazi," uyacacisa.

Akukho nasinye isindululo esenziwe ngamatye esixa semali ye-carbs ye-net-okanye i-carbs iyonke-yokutya yonke imihla, utshilo uMolly Kimball, RD, CSSD, ugqirha wezidlo osekwe eNew Orleans eOchsner Fitness Centre kunye nomgcini wepodcast FUELED Wellness + Isondlo. Enyanisweni, iSebe lezoLimo lase-United States licebisa ukuba usebenzise i-45 ukuya kwi-65 ipesenti yeekhalori zakho zizonke ngendlela ye-carbohydrates (i-225 ukuya kwi-325 grams ye-carbs kwi-2,000-calorie diet). Kwelinye icala, Ikholeji yaseMelika yoNyango lwezeMidlalo icebisa abo benza umthambo ngokulingeneyo (cinga: iyure ngosuku) badla i-2.3 ukuya kwi-3.2 iigram zeecarbohydrate ngeponti yesisindo somzimba yonke imihla (efikelela kuma-391 ukuya kuma-544 amagremu kumndilili we-170- iponti umfazi, umzekelo). Ke ukuba ufuna ukwazi olona bhalansi lweemacros kwiimfuno zakho ezizodwa- kwaye ukuba kuyanceda kuwe ukubala iicarbs zakho kwindawo yokuqala - cwangcisa ixesha lokuncokola nomntu obhalise ngokutya okanye umboneleli wakho wezonyango. (Ngaphezulu apha: Zingaphi iiCarbs ekufanele ukuba uzitye ngosuku?)

Ukubala njani iiCarbs zeNet

Ngelixa okunye ukutya okuhlanganisiweyo ngoku kubhalwe i-net carbs, ngokuqinisekileyo ayonyani kuko konke ukutya. Iindaba ezimnandi: Akunyanzelekanga ukuba ube yi-math wiz ukubala i-net carbs ngokwakho. (Oko kuthethiweyo, ukuba awuziva ufuna ukophula i-notepad yakho ukubala i-carbs esele uwedwa, amalungu eprimiyamu yeMyFitnessPal anokulandelela ii-carbs zawo nge-app ephathwayo.)

Ukubeka nje, i-carb net lilonke inani lee-carbohydrate xa kusetyenzwa, thabatha inani lefayibha kunye neziselo ezinxilisayo. Ukuze ufumane umfanekiso ocacileyo wokuba injani kanye kanye le nto, jikela kolu hlengahlengiso lwendlela yokubala i-carbs yomnatha:

Iinqwelo ze-Net (g) = ii-carbs zizonke - ifayibha-iswekile yotywala

1.Jonga isixa seecarbohydrates zizonke ngokuphakwa. Masithi intwana ye-ayisikrimu ineegram ezingama-20 zeekhabhu.

2. Jonga inani lefayibha ngokuhambisa. Ukuba loo ice cream ineegram ezintlanu zefayibha, yikhuphe kwiigram ezingama-20 zizonke zeecarbohydrate. Ngoku ushiyeke ne-15 grams ye-net carbs.

3. * Jonga ubungakanani besiselo esinxilisayo ngesefu nganye (ukuba iyafuneka). Kulapho izinto ziya zisiba nzima khona. (Ukuba ukutya okujongileyo akuqulathanga i-sugar alcohol, ungatsiba eli nyathelo.) Ukubala i-carbs net, kuyakufuneka ulazi inani leegram zeswekile enxilisayo ekutyeni; nangona kunjalo, i-FDA ifuna abavelisi bokutya ukuba babize isixa sotywala beswekile ngokukhonza kwiilebhile zeenyaniso zesondlo kuphela xa ileyibhile ibonisa ibango malunga notywala beswekile, iswekile iyonke, okanye iswekile eyongeziweyo (oko kukuthi ukuthengisa into "njengeswekile"). Ngethamsanqa, uhlala ubona iimveliso zokutya ezibala ngokuzithandela i-carb ye-carb ngokuzithandela udweliso lweziqulatho zeswekile. Nokuba bayabizwa ngokwahlukeneyo, iswekile yotywala iya kuhlala ibalwa kwicandelo "Iyonke iCarbohydrate".

Ukuba iphakheji ibonisa inani leegram zesiselo esinxilisayo ngaphakathi, uyakufuna ukujonga chwetheza yeswekile utywala ezidweliswe kuluhlu lwezithako, uthi Kimball.Ngelixa iswekile eqhelekileyo kunye nezinye carbohydrates ngokuqhelekileyo 4 calories ngegram, ezinye alcohols iswekile - kuquka sorbitol, lactitol, mannitol, kunye maltitol - malunga 2 calories ngegram, ngoko ke iphantse yafana "nesiqingatha samandla e-carbs," utshilo uKimball. Kananjalo, uya kususa kuphela isiqingatha sesixa sesiselo esinxilisayo kwii-carbohydrate zakho zizonke. Ukuba i-ice cream ine-20 gram yee-carbs, i-5 gram fiber, kunye ne-10 gram ye-sorbitol, ukukhonza kuya kuqhayisa nge-10 gram ye-carbs yomnatha.

Kwiphepha le-flip, iswekile yotywala i-erythritol iqulethe nje .002 iikhalori ngegrama nganye, ukuze ukwazi ukukhupha yonke imali yayo (kwiigrama) kwii-carbs zakho zizonke. Ukuba loo ice cream ikwanayo iqulethe iigram ezili-10 ze-erythritol, ukukhonza kuya kuba ne-5 gram kuphela ye-carbs yomnatha. Ngokunjalo, ifayibha efana nesweetener ebizwa ngokuba yi-allulosi ayigaywanga, kwaye ayichaphazeli iswekile esegazini, ngoko ke unokuthabatha isixa esipheleleyo se-allulosi kubalo lulonke lwekhabhohayidrethi ngokunjalo, uyacacisa uKimball.

Kutheni ufuna ukuKhathalela iiNet Carbs

Kumntu oqhelekileyo, akukho mfuneko yokwenyani yokunikela ingqalelo kwi-net carbs. Ukuphela kwento ebalulekileyo kukuba ukubala i-carbs yomnatha kunokukunceda kumkhwa wokukhangela ifayibha- isondlo esidlala indima ebalulekileyo ekuphuculeni impilo yezisu, kulawulo lobunzima, nasekunciphiseni umngcipheko wesifo esinganyangekiyo, utshilo uMcDaniel. "Xa siqwalasele iimpawu ezithile zelebheli yokutya, njengee carbs, inesakhono sokwandisa ulwazi ngokubanzi ngomgangatho wokutya," wongeze watsho.

Ukuba uwela kwelinye lala mahlelo, nangona kunjalo, ukujonga i-carbs ye-net kunokuba luncedo ngakumbi.

Abantu abanesifo seswekile sohlobo lwe-II unokufumana inzuzo ngokufunda indlela yokubala i-net carbs kunye nokugcina iliso kwindlela abatya ngayo, njengoko ukuqonda impembelelo ezithile eziza kuba nayo kwiswekile yegazi kunokubanceda baphathe ngcono amanqanaba abo, ucacisa uMcDaniel. Ngaphezu koko, "ukuba umntu ubukele ii-carbs zabo, banokucinga ukuba 'abafanele' okanye 'abanako' ukuba nezinto ezithile, kodwa ukujonga i-carbs enetha kunokuvula umnyango," wongezelela uKimball. Umzekelo, umntu onesifo seswekile unokuthi agqithise iikuki, kodwa ukuba uyayazi indlela yokubala i-carbs enetha, unokufumanisa ukuba unyango olwenziwe nge-erythritol kunye ne-fiber-packed whole grains and nuts lunokuba nesixa esisezantsi se-net carbs - kwaye yiyo loo nto impembelelo encinci kwiswekile esegazini- inokuba ilunge ngakumbi ekutyeni kwabo kunokuba igcwele iswekile. (Idibeneyo: Into ekufuneka uyazi ngeeNgcaciso eziMnandi zaMva nje)

Abantu abenza ithoni okanye bajonge ukongeza iikhabhohayidrethi ekudleni kwabo kwemihla ngemihla ukuqinisekisa ukuba bayayinyusa kwaye bayigcwalise imizimba yabo (cinga: iimbaleki ezinyamezelayo) banokufuna ukubala kunye nokubhekisa kwi-net carb yabo, utshilo uKimball. Kuba bezilolonga iiyure ezininzi ngokumodareyitha- ukuya kubunzulu yonke imihla, aba bantu banokufuna ukutya ukuya kuthi ga kwi-5.4 gram yeecarbohydrate ngepawundi yobunzima bomzimba yonke imihla ukonyusa iivenkile zabo zeglycogen (iswekile egcinwe kwiiseli ukusetyenziswa kamva), ngokutsho American College of Sports Medicine. UNosh ikakhulu kukutya okunexabiso eliphantsi lee-carbs, kwaye ngekhe unike umzimba wakho iswekile ekufuneka uyisebenzisile ukuze usebenze. Ngokujonga i-net carbs, ezi mbaleki zinokuqinisekisa ukuba zikhuthaza ngokufanelekileyo ii-carbohydrate unako zisetyenziselwe amandla - hayi nje ezo zihamba kwiinkqubo zazo zingagaywanga. (Idibeneyo: Nantsi kutheni iiCarbs zibaluleke kakhulu ekusebenzeni kwakho)

Abantu abakukutya kweketo Kuya kufuneka igcine i-carbs ephezulu yengqondo. Ukutya okune-keto -ukutya okunamafutha aphezulu, ukutya okune-carb ephantsi-njenge-spikes kwiswekile esegazini kunokukuphosa ngaphandle kwe-ketosis, imeko apho umzimba wakho usebenzisa amanqatha, hayi i-glucose egciniweyo, njengamafutha. Ngethuba ekudleni, uya kufuna ukutya ngaphantsi kwama-35 amagremu e-carbs ngosuku ukuze uhlale kwi-ketosis, kodwa ukuba inani elichanekileyo liya kuba lihluke kuwo wonke umntu, uToby Amidor, i-MS, i-RD, i-CDN, i-dietitian ebhalisiweyo, ngaphambili uxelelwe Ubume.

Ukuhla kweNtlawulo yokuNikela ingqalelo kwiNet Carbs

Nangona ukwazi ukubala i-carbs enet kunokukunceda uqonde ngcono ukuba umzimba wakho uza kukusebenzisa njani ukutya okuthile kwamandla, abanye abantu banokungafuni ukwenza umkhwa wokubalandela. "Kwabanye, ukugxila 'kwii-macros' okanye izondlo ezithile zokutya kunokuqinisa ubudlelwane obungenampilo kunye nokutya, utshilo uMcDaniel. Abantu abanembali, yokuma kwangaphambili, okanye abanendlela yokuziphatha engalunganga yokutya baya kufuna ukulumka ngokubala i-carbs net, kunye nazo naziphi na ezinye izakha mzimba kunye namanani abandakanyeka kukutya kwabo, wongeza uKimball.

Nokuba awunayo le mbali yokutya okungalungelelananga, ukuba ngqongqo malunga nezibalo zakho zempilo (cinga: ukujonga amanyathelo akho rhoqo) kufuna ulumke, utshilo uKimball. "Ndicinga ukuba [ukulandelela i-carbs] kuthatha ukutya ngokwako, kwaye kwenza ukutya kube yisayensi ngaphezu kolonwabo," uyachaza. "Into endinokuyithetha kule meko mhlawumbi kulungile ukuyivavanya, ukubona ukuba yintoni i-carbs yomnatha nokuba ingangena njani na kwimini yakho yesiqhelo, kodwa emva koko ungaqhubeki nokubala okanye ukubala oku kusuku lwakho entlokweni yakho " Kuzo zombini iimeko, cinga ngokuthetha ngesigqibo sakho sokubala ukusetyenziswa kwakho kwe-carb yomnatha kunye nomboneleli wakho wezempilo okanye umntu obhalisileyo ngaphambi kokuqalisa.

Ngaphandle kweengozi ezinokubakho ezibandakanyekayo ekulandeleni nasekubaleni i-carbs enet, ukugxila kwinto enye yokutya kwakho kuyenza lula indlela onxibelelana ngayo nomzimba wakho, utshilo uMcDaniel. "Asityi nje 'i-net carbs' -sitya ukutya okubonelela ngamafutha, iiprotein, micronutrients, kunye neepytochemicals, utshilo. "Kunomda wokuchaza impilo okanye umgangatho wokutya ngesondlo esinye kuphela."

Ngokwenza ukhetho lwakho lokutya kuphela ngokusekwe kwinani leekhabhayithi, usenokugqibela ngokufaka ipleyiti yakho ngezinto ezicutshungulwe kakhulu, ezihlaziyiweyo kakhulu- ukungondli ukutya okupheleleyo, kongeza iKimball. Ngamanye amaxesha abenzi bokutya benza i-fiber count kwaye basebenzise izithako ukuze i-carbs yabo isezantsi, kodwa xa ujonga umgangatho wezi zithako, iyafana nazo zonke ezi starch zingaqhelekanga kunye nemicu eyahlukeneyo, utshilo.

Umzekelo, abanye abavelisi bokutya bongeza i-inulin (aka ingcambu ye-chicory) ukukhulisa umxholo wefayibha, kwaye nangona kungekho nasiphi na isiphako esikhulu sesithako sisodwa, kuya kufuneka uthathele ingqalelo ezinye izithako ezibandakanyiweyo kunye nazo, utshilo uKimball. Ibha yegranola eyenziwe ngeenkozo ezipheleleyo kunye ne-inulin encinci ineprofayili yesondlo eyahlukileyo kune-bar eyenziwe kwi-tapioca starch, umgubo weitapile, kunye ne-inulin, uyachaza. "Isizathu sokuba abantu ababhalisiweyo bezokutya bathi injongo ye-25 ukuya kwi-35 grams yefiber ngosuku kwimpilo yomzimba wonke ayisiyiyo kuba sifuna zonke ezi fibers zodwa," utshilo uKimball. "Kungenxa yokuba izinto ezikunika loo fiber - yonke le mifuno, iziqhamo, kunye neenkozo ezipheleleyo- zityebe ngokwenene kwezinye izakha mzimba."

Ke, ngaba kufuneka ubale i-Net Carbs?

Ukuthathela ingqalelo ukusilela kokutya okuphakathi, uMcDaniel ucebisa ukubala i-carbs kuphela kwabo bafunyaniswe benesifo seswekile. "Ngaphandle kokuba ucetyiswe ngenye indlela, i-carbs enetha kufuneka ingabi nasisindo esincinci malunga nokuba kufuneka utye kangakanani ukutya okuthile," uyongezelela.

Oko kwathiwa, akukho nto iphosakeleyo ngokwazi ukubala i-carbs net kunye nokujonga ukuba unomdla- njengayo yonke eminye imibhalo kwilebheli yesondlo yokutya. "Amanani, anje nge-carbs neprotein, afanelekile," utshilo uKimball. "Umzekelo, singafuna ukwahlukana nezinto ezineswekile eninzi okanye zonke iicarbohydrate kwaye azinayo iprotein okanye amafutha, esingayi kuba sisidlo esixhasayo. Sifuna ukukhumbula ngokwenyani amanani abe isikhokelo, kodwa ungavumeli amanani abe kuphela kwegeyiji yoko ukhethayo."

Uphengululo lwe