Amanye ama-carbs kufanele agwenywe kanti amanye angashintshwa
Ama-carbohydrate ayiyingxenye yokudla enikeza amandla ngekhalori emzimbeni. Kanye nama-proteine namafutha, ama-carbohydrate ingenye yamacronutrients amathathu umzimba wakho owenzayo ukuze usinde. Ukudla okuningi kanye neziphuzo ziqukethe ezinye zalezi macronutrients ngezilinganiso ezahlukene.
Izibonelo zokudla eziqukethe kakhulu ama-carbohydrate zihlanganisa okusanhlamvu, izithelo, okusanhlamvu, i-pasta, isinkwa, nama-pastries.
Kunezinhlobo ezahlukene zama-carbohydrate, amanye atholakala ngokwemvelo ekudleni, futhi kukhona ama-carbohydrate aphansi futhi aphezulu.
Ukudla okuphansi kwe-carb kuye kwathandwa futhi kunikeze i-carbs idumela elibi. Noma kunjalo, kubalulekile ukuqonda ukuthi akuwona wonke ama-carbs amabi, uvele udingeke ufunde ukuthi ungawahlanganisa kanjani ngokufanele ekudleni okunempilo.
Izinhlobo zama-carbohydrate
Kunezinhlobo ezintathu eziyisisekelo zama-carbohydrate ezitholakala ekudleni, nesigaba sesine esiwusizo kanye.
- Ama-sugar Sugar: Aphinde abizwa ngokuthi "ama-carbohydrate alula," lawa ma-molecule we-ushukela alula njenge-glucose, i-fructose (izithelo ushukela), ne-galactose, eyaziwa ngokuthi i-monosaccharides. Uma amabili kulawa ma-molecule ehlangene ndawonye, abizwa ngokuthi angama-disaccharides. Izibonelo zalokhu zihlanganisa i-sucrose (ushukela etafuleni), eyakhiwa ngamamolekhi we-glucose ne-fructose, ne-lactose (ushukela wobisi), okuyi-glucose kanye ne-galactose ehlangene ndawonye.
- Izinkinobho: Izinhlanzi (i-polysaccharides) "ziyi-carbohydrate eyinkimbinkimbi." Zakhiwa ngamaketanga amade we-glucose. Umzimba wakho wehlisa izintambo-ezinye ngokushesha kakhulu kunezinye-zibe glucose ukukhiqiza amandla. I-starch ekhethekile, ebizwa ngokuthi i-starch enamandla, ingase ibe yigugu kakhulu ekutheni isisindo siphume futhi impilo ye-colon.
- I-fibre: I- fibre i-carbohydrate etholakala ku-cellulose yokudla okutshalwe yizitshalo ezifana nezinhlamvu, izithelo, imifino, amantongomane, kanye nemifino. Awukwazi ukuphulwa phansi ukuze kusetshenziswe amandla emzimbeni futhi kufaka kokubili izintambo ezinomsoco nezingenayo.
- Ama-oligosaccharides: Lesi sigaba sesine sama-carbohydrate siwa phakathi kwe-ushukela kanye namazinyo. I-oligosaccharides iyinhlanganisela enesitshalo yama-ushukela alula anemiphumela emihle kumakholoni ethu futhi kubhekwa njengama-prebiotics.
I-Carbohydrate Ephezulu Nezinga Eliphansi
Ama-carbohydrate avela ngokwemvelo ezitshalweni eziningi futhi lokhu kudla nakho kunikeza izakhi ezihlukahlukene ezithinta impilo yakho yonke. Lezi zibhekwa njenge-carbs eliphezulu futhi zihlanganisa lezo ezivela ezitshalweni, imifino, okusanhlamvu okugcwele kanye nezitshalo.
Ngakolunye uhlangothi, ama-carbs aphansi, atholakala ekudleni okucutshungulwayo. Lezi zivame ukubandakanya ushukela owengeziwe, amafutha, ama-sodium, nama-preservatives ukuthuthukisa ukunambitheka noma impilo yokulala. Nakuba zingase ziqinisekiswe ngamavithamini namaminerali, lokhu kudla ngokuvamile akusho izakhi ezitholakalayo ekudleni konke. Ukudla okufana nesinkwa esimhlophe, iziphuzo ezinomsoco kanye nosawoti, izimpahla ezibhaka, kanye nemikhiqizo yamazambane esetshenziselwa ukungena kulesi sigaba.
Ngokusho kweHarvard Medical School, yikhwalithi ye-carbohydrates oyinayo ebangela ukudla okunempilo, hhayi nje ukunciphisa ama-carbs.
Isibonelo, ama-carbs asemgangathweni atshaywa ngokushesha, ngokuvamile aholela ekuphambeni kwe-sugar spikes kanye nokuzwa kwesikhashana okugcwele. I-fiber nezakhi ezitholakalayo ekudleni okuphelele zinganciphisa ukuguqulwa kwe-glucose yamanqamu kanye noshukela, ukuvimbela ama-spikes amakhulu kanye nokugcwala ukudla.
Ukuze uthuthukise ikhwalithi ye-carbs ekudleni kwakho, ungakhetha okunye okusanhlamvu futhi ukhethe ukudla okuye kwenezela ushukela. Ukupheka ukudla kusuka ekuqaleni ekhaya futhi ukudla ngokuyinhloko ukudla konke, kunokuba kusetshenzwe, kungasiza kakhulu.
Izincomo Zansuku zonke
Ubudala bakho, ubulili, ukuphakama, nesisindo sesisindo ezinconyweni zansuku zonke ngenani lamakhalori nama-carbs okufanele udle nsuku zonke.
Izinga lakho lomzimba lizodlala indima enkulu. Uma usebenza ngokwengeziwe, amandla akho awushisayo, ngakho-ke ama-calories amaningi awudinga.
Ngokuvamile, i-USDA Dietary Guidelines yamaMelika itusa ukuthi amadoda aphakathi kuka-26 no-45 anesilinganiso somsebenzi wokulinganisela adle amakholori angu-2,600 ngosuku. Abesifazane abaneminyaka efanayo kanye neqembu lomsebenzi kufanele badle amakholori angu-2 000.
Kunconywa ukuthi amaphesenti angu-45 kuya kwangu-65 alawo makhalori aphuma ku-carbohydrate. Ukuze uthole ukudla okungamakholori angu-2 000, lokho kungaba ngama-calories angu-900 kuya kwangu-1300 kusuka ku-carbs, noma ku-225 kuya ku-325 amagremu we-carbohydrate.
Ezinye Imithombo Yamandla
Ukusetshenziswa okukhulu kwama-carbohydrate emzimbeni kunamandla, kodwa ama-carbohydrate akuyona kuphela imithombo yokudla yamandla. Amafutha angeke anike amandla kuphela, yiyona ndlela esemqoka umzimba ogcina amandla. Ngokusho kwe-Institute of Medicine's Dietary Reference Intakes guide, ungaphila ngaphandle kokudla noma iyiphi i-carbs uma nje udla okwanele amaprotheni namafutha:
"Umkhawulo ophansi we-carbohydrate odlayo ohambisana nokuphila kubonakala sengathi ukhululekile, uma nje kunamaprotheni namafutha anele."
Umzimba wakho ungenza inani le-glucose edingekayo ukuze lisinde (i-Institute of Medicine ilinganisela ukuthi lokhu kungaba ngamagremu angu-22 kuya kwangu-28 ngosuku) enkampeni ebizwa ngokuthi i- gluconeogenesis . Kuyinto yokwenziwa kwe-glucose, ngokuyinhloko kusuka kuma-protein.
Ukudla okuphansi kwe-Carb
Izidlo eziningi ezincane ze-carb zincoma ukususa imithombo ehlanganisiwe ye-carbohydrate. Ezinye izidlo, ezifana nokudla kwe-Atkins kanye nokudla kweNingizimu South, zinikeza amaprotheni ayenziwe ngokukhethekile okuyi-carb ephansi. Ngenkathi ezinye izidlo ezincane-carb, njengokudla kwe-Paleo nokudla okune-ketogenic, batusa ukunciphisa ama-carbs asetshenziwe njengezinkwa kanye nobisi kanye nesithelo esivinjelwe.
Uma ubala ama-carbs, qiniseka ukuthi ufunda amalebula okunomsoco wokudla odlayo. Ukubalwa kwe-carb kokudla okucutshungulwa kungahluka kusuka kumkhiqizo kuya kumkhiqizo, ikakhulukazi uma kuziwa ezinhlobonhlobo zokudla okunamakha.
Ngaphambi kokuba uqede wonke ama-carbohydrate ekudleni kwakho, kubalulekile ukukhumbula ukuthi ukudla okuqukethe ama-carbohydrate nakho kunezinye izakhi ezibalulekile. Uma uphendula kahle ekudleni okungezansi-carb noma ulandela ukulahlekelwa isisindo noma ezinye izizathu zezempilo, ungashintsha ukudla okune-carb-rich for imifino nezithelo eziphezulu kumavithamini, amaminerali, ama-fibre nama- phytonutrients .
Izwi elivela
Ngokunakekelwa kokudla okudlayo, kungenzeka ukuba ube nokudla okunempilo nge-carbohydrate encane kunokudla okushukela kanye nesisindo ngokuvamile okudliwa abantu namuhla. Izinguquko ezimbalwa ezilula zingahamba ngendlela ende, ziholele ekulahlekeni kwesisindo, futhi zithuthukise impilo yakho yonke.
> Imithombo:
> I-Institute of Medicine ye-National Academies, iBhodi Yokudla Nezokudla. I-Dietary Reference Intakes ye-Energy, i-Carbohydrate, i-Fiber, i-Fat, i-Acat Acids, i-Cholesterol, iProtheni, ne-Amino Acids. I-National Academy Press. 2005.
> I-Harvard Men's Health Watch. Ama-Carbohydrate Esidlweni Sakho: YiMfanelo Eyabala. I-Harvard Health Publishing. 2014.
> UMnyango Wezolimo wase-United States. 2015-2020 Izinkombandlela Zokudla ZamaMelika. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. 2015.