Menene Mahimman Ayyuka na Carbohydrates?

Wadatacce

• Carbs Suna Ba Jikinku Kuzari
• Hakanan Suna Bayar da Makamashi
• Carbohydrates Yana Taimakawa Adana Muscle
• Suna Inganta Kiwan Lafiya
• Suna Shafar Lafiyar Zuciya da Ciwon Suga
• Shin Ya Kamata Carbohydrates Suke Wadannan Ayyukan?
• Layin .asa

Maganar ilimin halitta, carbohydrates sune kwayoyin da suka ƙunshi carbon, hydrogen da oxygen a cikin takamaiman rabo.

Amma a cikin duniyar abinci mai gina jiki, suna ɗaya daga cikin batutuwa masu rikici.

Wasu suna gaskanta cin ƙananan carbohydrates shine hanya don samun ƙoshin lafiya, yayin da wasu suka fi son abinci mafi girma. Duk da haka, wasu suna nacewa matsakaici shine hanyar tafiya.

Duk inda kuka fada cikin wannan muhawarar, yana da wuya musan cewa carbohydrates suna taka muhimmiyar rawa a jikin mutum. Wannan labarin yana nuna mahimman ayyukan su.

Carbs Suna Ba Jikinku Kuzari

Ofayan ayyukan farko na carbohydrates shine wadata jikin ku da kuzari.

Yawancin carbohydrates a cikin abincin da kuke ci suna narkewa kuma sun kasu cikin glucose kafin shiga cikin jini.

Glucose a cikin jini ana ɗauke shi zuwa cikin ƙwayoyin jikinku kuma ana amfani da shi don samar da kwayar mai da ake kira adenosine triphosphate (ATP) ta hanyar jerin hadaddun hanyoyin da ake kira numfashi na salula. Sel na iya amfani da ATP don ƙarfafa ayyuka da yawa na rayuwa.

Yawancin sel a cikin jiki na iya samar da ATP daga tushe da yawa, gami da carbohydrates na abinci da mai. Amma idan kuna cin abinci tare da haɗin waɗannan abubuwan gina jiki, yawancin ƙwayoyin jikinku za su fi son amfani da carbs a matsayin tushen makamashin su na farko ().

Takaitawa Daya daga cikin firamare
ayyukan carbohydrates shine samarwa jikinka kuzari. Kwayoyinku
canza carbohydrates zuwa cikin mai mai ATP ta hanyar aiwatar da ake kira
numfashi na salula.

Hakanan Suna Bayar da Makamashi

Idan jikinka yana da isasshen glucose don biyan buƙatunsa na yanzu, ana iya adana glucose mai yawa don amfanin gaba.

Wannan nau'in glucose wanda aka adana shi ake kira glycogen kuma ana samun sa da farko a cikin hanta da tsoka.

Hanta ya ƙunshi kusan gram 100 na glycogen. Ana iya sakin wadannan kwayoyin glucose da aka adana cikin jini don samar da kuzari a cikin jiki duka da kuma taimakawa ci gaba da daidaituwar sikari na jini tsakanin abinci.

Ba kamar glycogen na hanta ba, za a iya amfani da glycogen a cikin tsokoki kawai da ƙwayoyin tsoka. Yana da mahimmanci don amfani yayin dogon lokacin motsa jiki mai ƙarfi. Muscle glycogen abun ciki ya bambanta daga mutum zuwa mutum, amma yana da kusan 500 grams ().

A cikin yanayin da kake da dukkan glucose da jikinka yake buƙata kuma shagunan glycogen ɗinka sun cika, jikinka na iya canza yawancin carbohydrates zuwa ƙwayoyin triglyceride da adana su azaman mai.

Takaitawa Jikin ku na iya
canza karin carbohydrates zuwa makamashin da aka adana a cikin hanyar glycogen.
Za a iya adana giram ɗari a cikin hanta da tsokoki.

Carbohydrates Yana Taimakawa Adana Muscle

Ma'ajin Glycogen ɗayan hanyoyi ne da yawa da jikinka yake tabbatar da cewa yana da isasshen glucose na dukkan ayyukan shi.

Lokacin da glucose daga carbohydrates ya rasa, ana iya rarraba tsoka cikin amino acid sannan a canza shi zuwa glucose ko wasu mahaukata don samar da kuzari.

Babu shakka, wannan ba lamari bane mai kyau, tunda ƙwayoyin tsoka suna da mahimmanci don motsa jiki. An haɗu da mummunan hasara na ƙwayar tsoka tare da ƙarancin lafiya da haɗarin mutuwa ().

Koyaya, wannan wata hanya ce da jiki ke samar da wadataccen kuzari don ƙwaƙwalwa, wanda ke buƙatar wasu glucose don kuzari koda kuwa a lokacin dogon yunwa.

Amfani da mafi ƙarancin carbohydrates wata hanya ce ta hana wannan asarar da ke tattare da yunwa na yawan tsoka. Wadannan carbs zasu rage raunin tsoka kuma su samar da glucose azaman kuzari ga kwakwalwa ().

Sauran hanyoyin da jiki zai iya adana ƙwayar tsoka ba tare da carbohydrates za a tattauna su a gaba a cikin wannan labarin.

Takaitawa Yayin lokuta na
yunwa lokacin da ba a samu carbohydrates, jiki na iya canza amino
acid daga tsoka zuwa glucose don samarwa kwakwalwa kuzari. Cinyewa a
aƙalla wasu katako zasu iya hana raunin tsoka a cikin wannan yanayin.

Suna Inganta Kiwan Lafiya

Ba kamar sugars da sitaci ba, ba a raba zaren cin abinci zuwa glucose.

Madadin haka, wannan nau'in carbohydrate din yana ratsa jiki ba tare da lalacewa ba. Ana iya rarraba shi zuwa manyan nau'ikan fiber iri biyu: mai narkewa da mara narkewa.

Ana samun fiber mai narkewa a cikin hatsi, hatsi da ɓangaren ciki na fruitsa fruitsan itace da wasu kayan lambu. Yayin wucewa ta cikin jiki, yana jan ruwa kuma yana samar da abu mai kama da gel. Wannan yana kara yawan kujerun ka kuma yana tausasa shi domin taimakawa sauqaqe cikin hanji.

A cikin nazarin karatuttukan sarrafawa guda huɗu, an sami fiber mai narkewa don haɓaka daidaiton kujeru da haɓaka yawan saurin hanji a cikin waɗanda ke da maƙarƙashiya. Bugu da ƙari kuma, ya rage wahala da zafi da ke haɗuwa da motsawar hanji ().

A gefe guda, fiber wanda ba a narkewa yana taimakawa rage maƙarƙashiya ta hanyar ƙara girma a ɗakunanku kuma yin abubuwa suyi sauri da sauri ta hanyar hanyar narkewa. Irin wannan zaren ana samunsa a cikin hatsi cikakke da fatu da seedsa ofan 'ya'yan itace da kayan marmari.

Samun isasshen zaren da ba za a narke ba na iya kariya daga cututtukan fili.

Aya daga cikin nazarin kulawa da suka hada da maza sama da 40,000 sun gano cewa yawan cin fiber wanda ba za a iya narkewa ba yana da alaƙa da kasada 37% na haɗarin kamuwa da cuta mai ɓarkewa, cutar da ke haifar da almara a cikin hanji ().

Takaitawa Fiber wani nau'i ne na
carbohydrate wanda ke inganta lafiyar narkewar abinci ta rage rage maƙarƙashiya da
rage haɗarin cututtukan yankuna masu narkewa.

Suna Shafar Lafiyar Zuciya da Ciwon Suga

Tabbas, cin wadataccen carbs mai lahani yana da lahani ga zuciyar ku kuma yana iya ƙara haɗarin ciwon sukari.

Koyaya, cin yalwar abinci mai yalwa zai iya amfani zuciyar ku da matakan sukarin jini (,,).

Yayinda fiber mai narkewar ruwa yake wucewa ta cikin karamar hanji, yana daurewa da bile acid kuma yana hana su sakewa. Don yin ƙarin ƙwayoyin bile, hanta yana amfani da cholesterol wanda da ba zai kasance cikin jini ba.

Karatun da aka sarrafa ya nuna cewa shan gram 10.2 na sinadarin fiber mai narkewa da ake kira psyllium a kullum zai iya rage “mummunan” LDL cholesterol da kashi 7% ().

Bugu da ƙari, nazarin nazarin nazarin kulawa na 22 ya ƙididdige cewa haɗarin cututtukan zuciya ya kasance 9% ƙasa don kowane ƙarin gram 7 na mutanen zaren abinci mai ci a kowace rana ().

Bugu da ƙari, zaren ba ya ta da sukarin jini kamar sauran carbohydrates. A zahiri, fiber mai narkewa yana taimakawa jinkirta shayar da carbs a cikin hanyar narkewar ku. Wannan na iya haifar da saukar da sikari cikin jini bayan cin abinci ().

Binciken nazarin 35 ya nuna raguwa mai yawa a cikin saurin sukarin jini lokacin da mahalarta suka sha abubuwan zaren narkewa a kowace rana. Hakanan ya saukar da matakan su na A1c, kwayar dake nuna matsakaicin matakin sukarin jinin cikin watanni uku da suka gabata ().

Kodayake fiber ya rage matakan sukarin jini a cikin mutanen da ke da prediabetes, amma ya fi ƙarfin mutane da ke da ciwon sukari na 2 ().

Takaitawa Wadda ta gyaru
carbohydrates na iya kara barazanar kamuwa da cututtukan zuciya da ciwon suga. Fiber shine
nau'in carbohydrate wanda ke da alaƙa da rage “mummunan” LDL cholesterol
matakan, ƙananan haɗarin cututtukan zuciya da haɓaka ikon glycemic.

Shin Ya Kamata Carbohydrates Suke Wadannan Ayyukan?

Kamar yadda kake gani, carbohydrates suna taka rawa a cikin mahimman matakai masu yawa. Koyaya, jikinku yana da wasu hanyoyi don aiwatar da yawancin waɗannan ayyukan ba tare da carbs ba.

Kusan kowane sel a jikinka na iya samar da kwayar ATP daga mai. A zahiri, mafi girman nau'ikan ƙarfin makamashi ba shine glycogen ba - ƙwayoyin triglyceride ne da aka ajiye cikin ƙoshin mai.

Mafi yawan lokuta, kwakwalwa tana amfani da glucose ne kawai na mai. Koyaya, a lokutan tsananin yunwa ko ƙananan abinci mai ƙarancin abinci, ƙwaƙwalwa tana canza tushen asalin mai daga glucose zuwa jikin ketone, wanda aka fi sani da ketones.

Ketones sunadaran kwayoyin halitta ne daga lalacewar kayan mai. Jikin ku yana ƙirƙirar su lokacin da babu carbi don samarwa jikin ku da kuzarin da yake buƙatar aiki.

Ketosis yana faruwa lokacin da jiki ke samar da ɗimbin adadin ketones don amfani da su don kuzari. Wannan yanayin ba lallai bane ya zama mai cutarwa kuma ya sha bamban da rikitarwa na ciwon sukari da ba a sarrafawa wanda aka sani da ketoacidosis.

Koyaya, kodayake ketones shine tushen asalin mai kwakwalwa ga lokacin yunwa, kwakwalwa har yanzu tana buƙatar kashi ɗaya bisa uku na ƙarfinta don zuwa daga glucose ta hanyar raunin tsoka da sauran hanyoyin cikin jiki ().

Ta amfani da ketones maimakon glucose, ƙwaƙwalwa tana rage adadin tsoka da yake buƙatar karyewa kuma ya canza zuwa glucose don kuzari. Wannan sauyawa wata hanya ce mai mahimmanci wacce zata ba mutane damar rayuwa ba tare da abinci ba har tsawon makonni.

Takaitawa Jiki yana da
madadin hanyoyin samarda kuzari da kiyaye tsoka yayin yunwa ko
kayan abinci masu ƙarancin ƙasa sosai.

Layin .asa

Carbohydrates suna aiki da mahimman ayyuka a jikin ku.

Suna ba ku kuzari don ayyukan yau da kullun kuma sune tushen tushen man fetur don buƙatun kuzarin ƙarfin ƙwaƙwalwar ku.

Fiber nau'ikan carbi ne na musamman wanda ke taimakawa inganta lafiyar narkewar abinci kuma yana iya rage haɗarin kamuwa da cututtukan zuciya da ciwon sukari.

Gaba ɗaya, carbs suna yin waɗannan ayyukan a cikin yawancin mutane. Koyaya, idan kuna bin ƙananan abinci mai ƙarancin abinci ko abinci yayi ƙaranci, jikinku zai yi amfani da wasu hanyoyin don samar da kuzari da sanya kwakwalwar ku.