Carbohydrates

Carbohydrates na daya daga cikin abubuwan gina jiki masu gina jiki. Suna taimakawa wajen samar da kuzari ga jikin mu. Akwai manyan nau'ikan carbohydrates guda uku da ake samu a cikin abinci: sugars, starches, and fiber.

Mutanen da ke fama da ciwon sukari galibi suna buƙatar ƙididdige adadin abincin da suke ci don tabbatar da wadataccen wadata a cikin yini.

Jikinka yana buƙatar dukkan nau'ikan nau'ikan carbohydrates guda uku don yin aiki daidai.

Suga da yawancin sitaci jiki yana ragargaza shi zuwa glucose (sugar sugar) don amfani dashi azaman kuzari.

Fiber shine bangaren abinci wanda jiki baya karya shi. Akwai zaren fiber iri biyu. Fiber mara narkewa yana karawa dagogi da yawa a sandunan ku don ku zama na yau da kullun. Fiber mai narkewa yana taimakawa ƙananan matakan cholesterol kuma zai iya taimakawa inganta kulawar glucose ta jini. Duk nau'ikan zaren biyu na iya taimaka maka ka ji cikakke kuma ka kasance cikin ƙoshin lafiya.

Yawancin nau'ikan abinci daban-daban sun ƙunshi ɗaya ko fiye da nau'in carbohydrate.

SUGARI

Sugars na faruwa ne ta ɗabi'a a cikin waɗannan abinci masu wadataccen abinci:

• 'Ya'yan itãcen marmari
• Madara da kayan madara

Wasu abinci sun ƙara sukari. Yawancin abinci da aka tace da kuma kayan abinci masu ladabi sun ƙunshi ƙara sukari. Wadannan sun hada da:

• Alewa
• Kukis, waina, da kek
• Na yau da kullun (ba abinci ba) abubuwan sha na carbon, kamar soda
• Manyan syrups, kamar waɗanda aka saka cikin 'ya'yan itacen gwangwani

Tataccen hatsi tare da ƙarin sukari yana ba da adadin kuzari, amma ba su da bitamin, ma'adanai, da zare. Saboda basu da abubuwan gina jiki, wadannan abinci suna bada "komai na kuzari" kuma yana iya haifar da karin kiba. Yi ƙoƙari ka rage girman cin abincinka tare da ƙarin sugars.

TAURARA

Wadannan wadatattun kayan abinci suna dauke da sitaci sosai. Dayawa suna da yawa a cikin fiber:

• Gwangwani da busasshen wake, kamar su wake na wake, da wake baƙi, da wake, da wake, da baƙar ido, da ɗan wake, da wake na garbanzo
• Kayan marmari, kamar su dankali, masara, koren wake, da parsnips
• Cikakken hatsi, irin su shinkafa launin ruwan kasa, hatsi, sha'ir, da quinoa

Tataccen hatsi, irin waɗanda ake samu a irin kek, farin burodi, gwangwani, da farin shinkafa suma sun ƙunshi sitaci. Koyaya, basu da bitamin na B da sauran mahimman abubuwan gina jiki sai dai idan an yi musu alama "wadatar." Abincin da aka yi shi da ingantaccen gari ko "fari" shima yana ƙunshe da ƙananan zaren da furotin fiye da kayan hatsi kuma ba su taimaka muku ku ji daɗi ba.

FIBER

Abincin mai yawan fiber sun hada da:

• Cikakken hatsi, irin su alkama da kuma shinkafa mai ruwan kasa da gurasa da hatsi, da hatsi
• Wake da wake, kamar su wake baƙi, wake na wake, da wake garbanzo
• Kayan lambu, kamar broccoli, sprouts na Brussels, masara, dankalin turawa tare da fata
• 'Ya'yan itãcen marmari, kamar su' ya'yan itacen ɓaure, ɓaure, 'ya'yan itãcen ɓaure, da ɓaure
• Kwayoyi da tsaba

Yawancin abincin da aka sarrafa da mai ladabi, wadatarwa ko a'a, ƙananan fiber ne.

Cin yawancin carbohydrates a cikin tsari na sarrafawa, sitaci, ko abinci mai zaƙi na iya ƙara yawan adadin kuzarin ku, wanda ke haifar da ƙimar kiba. Hakanan zai iya jagorantar ku don kada ku ci wadataccen mai da furotin.

Restricuntataccen carbohydrates na iya haifar da ketosis. Wannan shine lokacin da jiki yake amfani da mai don kuzari saboda babu wadatattun carbohydrates daga abinci da jiki zai yi amfani da shi don kuzari.

Zai fi kyau a samu yawancin carbohydrates daga dukkan hatsi, kiwo, 'ya'yan itatuwa, da kayan marmari maimakon ingantaccen hatsi. Baya ga adadin kuzari, dukkanin abinci suna samar da bitamin, ma'adanai, da fiber.

Ta hanyar yin zaɓin abinci mai kaifin baki, zaku iya samun cikakken kewayon lafiyayyun carbohydrates da wadatattun abubuwan gina jiki:

• Zabi abinci iri-iri da suka hada da hatsi, 'ya'yan itatuwa da kayan marmari, wake da wake, da kayan kiwo mai mai mai ko mai mai.
• Karanta alamomi akan abinci na gwangwani, wanda aka kunshi, da kuma daskararren abinci dan ka guji karin sikari, gishiri, da mai.
• Yi aƙalla rabin abincin hatsi a kowace rana daga cikakkiyar hatsi.
• Zaɓi 'ya'yan itatuwa cikakke da ruwan' ya'yan itace 100% ba tare da ƙara sukari ba. Sanya aƙalla rabin kayan marmarin 'ya'yan itacenku na yau da kullun daga' ya'yan itacen duka.
• Iyakance kayan zaki, abubuwan sha mai zaki, da barasa. Ayyade ƙara sugars zuwa ƙasa da kashi 10 cikin ɗari na adadin kuzarinku kowace rana.

Anan ga abin da ake ɗauka "aiki 1" na wadataccen abinci mai ƙarin kuzari bisa ga USDA (www.choosemyplate.gov/):

• Kayan lambu na sitaci: kofi 1 (gram 230) dankalin turawa ko dankalin hausa, karamin kunnen masara 1.
• 'Ya'yan itãcen marmari: fruita fruitan itace matsakaici (kamar su apple ko lemu), dried kofin fruita fruitan itacen (a (a (gram 95) cup kofi 100% ruwan fruita (a (milliliters 240), cupa berriesan 1 na berriesa cupan (ko kuma game da manyan bishiyoyi 8).
• Gurasa da hatsi, hatsi, da wake: yanki 1 na gurasar hatsi; 1/2 kofin (gram 100) na dafaffiyar shinkafar shinkafa, taliya, ko hatsi; 1/4 kofin dafaffen wake, da wake, ko wake (gram 50), kofuna 3 da aka fitar da popcorn (gram 30).
• Kiwo: Kofi 1 (milliliters 240) na madara mai ƙyama ko madara mai mai mai yawa ko awo 8 (gram 225) yogurt mara kyau.

Farantin jagoran abinci yana ba da shawarar cika rabin farantinku tare da 'ya'yan itatuwa da kayan marmari, kuma kashi ɗaya bisa uku na farantinku da hatsi, aƙalla rabinsu hatsi ne cikakke.

Ga samfurin menu na calori-2,000 mai kyau tare da zaɓin carbohydrate mai ƙoshin lafiya:

Karin kumallo

• Kofi 1 (gram 60) hatsin alkama wanda aka yankakke, wanda aka ɗora shi da 1 tbsp (10 g) da zabibi da kofi ɗaya (milliliters 240) madara mai ƙiba
• 1 karamin ayaba
• 1 dafaffen kwai

Abincin rana

Sanwic din turkey da aka sha, wanda aka yi shi da oza 2 (gram 55) gurasar pita duka, 1/4 kofi (gram 12) letas na romaine, tumatir yanka guda 2, oza 3 (gram 85) yankakken nonon turkey.

• 1 karamin cokali (tsp) ko mililiters 5 (mL) irin kayan salatin na mayonnaise
• 1 tsp (2 g) mustard rawaya
• 1 matsakaici pear
• Kofi 1 (millilit 240) ruwan tumatir

Abincin dare

• 5 oza (gram 140) dafaffen saman loin steak
• 3/4 kofin (gram 190) dankakken dankalin hausa
• 2 tsp (10 g) margarine mai taushi
• Kofi 1 (gram 30) salatin alayyafo
• 2 ounce (gram 55) dunƙulelliyar alkama duka-alkama
• 1 tsp (5 g) margarine mai taushi
• Kofi 1 (mililita 240) madara mara mai
• Kofi 1 (milliliters 240) maras tsami

WUYA

• Kofi 1 (gram 225) yogurt mara ƙanshi mai ƙwai tare da strawberries a saman
  

Wasanni; Sugananan sugars; Sugars; Hadadden carbohydrates; Abinci - carbohydrates; Carbohydananan carbohydrates

• Hadaddiyar carbohydrates
• Carbohydananan carbohydrates
• Abincin sitaci

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Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam da Ma'aikatar Aikin Gona ta Amurka. 2015-2020 Jagororin Abincin ga Amurkawa. 8th ed. health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. An sabunta Disamba 2015. An shiga Afrilu 7, 2020.