Isiteketiso se-carbohydrate singaba nezincazelo ezihlukahlukene
Igama le-carb lincane kakhulu kwe- carbohydrate . Ngenye yezingxenye ezintathu eziyinhloko zokudla, kanti ezinye ezimbili zibe amaprotheni namafutha. Ama-carbohydrate afaka ama-ashes kanye noshukela oguzwayo futhi asetshenziselwa amandla emzimbeni. Inani lamandla ama-carbohydrate angama-digestible ama-kilojoule angu-4 ngegramu ngayinye ye-ushukela namanqamu.
Ama-carbohydrate akhiwe nge-carbon, hydrogen, ne-oxygen.
Zingaba ushukela olula noma zingaba izintwana eziyinkimbinkimbi. Izitshalo nemikhiqizo yobisi yizona eziyinhloko zemithombo ye-carbohydrate ekudleni. Ishukela elicwengekile esongezwe eziphuzweni kanye neminye imikhiqizo ivame ukukhiqizwa emithonjeni yezitshalo.
I-fiber ye-dietary yi-carbohydrate engenasifo. I-fibre ayisetshenziselwa amandla emzimbeni ngakho amagremu e-fiber ahlale ehlukaniswa ngokwehlukana ngaphansi kwesigaba sama-carbohydrate kumalebula okudla. Nakuba i-fibre yokudla ingasetshenziselwa amandla, inendima ezuzisayo ekugayeni nasekusetshenzisweni kwemithi.
Ama-carbohydrate ahlukaniswa ngezindlela ezahlukene. Indlela eqondile kakhulu yindlela yokwakhiwa kwamakhemikhali, ushukela ohlukaniswa njengama-monosaccharides kanye nama-disaccharides kanye nama-carbohydrate amaningi ayenziwe njenge-polysaccharides noma i-oligosaccharides.
Ezinye Izincazelo kanye Nemisebenzi KaCarb
Igama elithi carb nalo liye laba nezinye izincazelo eziningi:
- Ukudla okuphezulu kwe-carbohydrate (noma ukukhonza ukudla okunjalo) ngezinye izikhathi kuthiwa i-carb. Lokhu kuvame ukudla okunomsoco njengamazambane, isinkwa, noma ilayisi. Kulo mongo, leli gama lingaphansi kwegama le-slang, ngoba ezinye ukudla eziphezulu kwi-carbohydrate, njengeziphuzo ezinoshukela, azijwayele ukubizwa ngokuthi i-carbs. Kungumqondo omuhle ukugwema ukusebenzisa igama elithi carb ukuze ubhekisele ekudleni ngoba kungadala ukudideka ngokuthi yikuphi ngempela ama-carbohydrate.
- Abantu abakudla ukudla okuncane kakhulu basebenzisa i-carb ukuthi basho igremu le-carbohydrate . Ngezinye izikhathi bayothi, "Le apula ine-carbs ayi-17 kuyo," noma ngokuvamile iyokhuluma ngokudla okunama- "carbs amaningi" noma "ama-carbs amaningi."
- Igramu ye- carb net (ebizwa nangokuthi i-carbs esebenzayo kanye neminye imigomo) ingabuye isifinyelelwe ku-carb, ikakhulukazi abantu abalandela indlela encane yokudla. Lokhu kusho ukuthi amagremu we-fibre kanye nezinye izinhlobo ze-carbohydrate ezingathinteki ushukela wegazi zisusiwe kusukela kumthamo we-carbohydrate.
I-Carbs emihle ne-Bad Carbs
Uzozwa futhi amagama athi "ama-carbs amahle" kanye "nama-carbs amabi" angase adideke ngoba ayikho indlela eyodwa yokwenza ngezigaba ezimbili. Abalobi abahlukene basebenzisa izincazelo zabo. Lokhu kusetshenziswa kubhekisela kokudla kwangempela njenge-carbs, okungesiyo umkhuba omuhle.
Ukudla okuphezulu e- carbohydrate ehlanjululwe kufakwe kuhlu olubanzi lwezincomo zokudla njengalezo okufanele zilinganiselwe noma zigwenywe. Lokhu kufaka hlangana okusanhlamvu okungasiwo wonke, ishukela engeziwe, nokudla okusetjenziswako).
Ku "Iziqondiso Zokudla 2015-2020" iHhovisi Lezifo Zokuvimbela Nokukhuthazwa KwezeMpilo lincoma ukushintshwa ukuze udle imifino eminingi, izithelo, okusanhlamvu okuphelele, kanye nobisi ukuze kwandiswe ukusetshenziswa kwe-calcium kanye ne-fiber dietary. Babuye batusa ukunqamuka kwesitokisi esingeziwe eziphuzweni, ukudla okulula kanye namaswidi.
> Umthombo:
> Izinkombandlela Zokudla 2015-2020. Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#food-groups