Kyakkyawan Carbs, Mugayen Carbs - Yadda Ake Yin Zaɓuɓɓuka Masu Inganci

Wadatacce

• Menene Carbs?
• "Whole" vs "Mai ladabi" Carbs
• Abincin Kananan Carb Yana da Kyau Ga Wasu Mutane
• "Carbs" Ba sune Dalilin Kiba ba
• Carbs Ba "Suna da mahimmanci ba," Amma yawancin Abincin da ke Carauke da Carb suna da Lafiya sosai
• Yadda Ake Yin Zabi Na Gaskiya
• -Ananan-Carb Mai Girma Ne Ga Wasu, Amma Sauran Suna Aiki Mafi Kyau Tare da Yawa Carbs

Carbs suna da rikici sosai a kwanakin nan.

Jagororin abincin sun nuna cewa muna samun kusan rabin adadin kuzarinmu daga carbohydrates.

A gefe guda kuma, wasu suna da'awar cewa carbs suna haifar da kiba da kuma sanya ciwon sukari na 2, kuma yawancin mutane ya kamata su guje su.

Akwai maganganu masu kyau a bangarorin biyu, kuma ya bayyana cewa buƙatun carbohydrate sun dogara ga mutum.

Wasu mutane sun fi kyau tare da rage yawan abincin da ake amfani da su, yayin da wasu ke cin abinci mai kyau da yawa.

Wannan labarin yana kallon dalla-dalla game da carbs, tasirin lafiyar su da yadda zaku iya zaɓar da ya dace.

Menene Carbs?

Carbs, ko kuma carbohydrates, sunadarai ne waɗanda suke da carbon, hydrogen da kuma oxygen.

A cikin abinci mai gina jiki, “carbs” yana nufin ɗayan abubuwa uku na macronutrients. Sauran biyun sune furotin da mai.

Za'a iya raba abinci mai dauke da abincin cikin gida uku:

• Sugars: Mai dadi, gajeren carbohydrates da aka samo a cikin abinci. Misalan sune glucose, fructose, galactose da sucrose.
• Farawa: Dogayen sarƙoƙi na ƙwayoyin glucose, wanda ƙarshe ya karye zuwa glucose a cikin tsarin narkewar abinci.
• Fiber: Mutane ba za su iya narkar da zare ba, kodayake ƙwayoyin cuta a cikin tsarin narkewar abinci na iya amfani da wasu daga cikinsu.

Babban manufar carbohydrates a cikin abincin shine don samar da kuzari. Yawancin carbs suna lalacewa ko canzawa zuwa glucose, wanda za'a iya amfani dashi azaman kuzari. Hakanan za'a iya juya carbs zuwa mai (makamashin da aka adana) don amfanin gaba.

Fiber shine banda. Ba ya samar da makamashi kai tsaye, amma yana ciyar da ƙwayoyin cuta masu ƙawance a cikin tsarin narkewa. Waɗannan ƙwayoyin cuta na iya amfani da zaren don samar da ƙwayoyin mai waɗanda wasu ƙwayoyinmu za su iya amfani da shi azaman kuzari.

Hakanan an rarraba giyar sukari a matsayin mai ƙwanƙwasa. Suna da ɗanɗano mai daɗi, amma yawanci basa samar da adadin kuzari da yawa.

Carbohydrates suna daya daga cikin kayan abinci guda uku. Babban nau'ikan carbohydrates masu cin abinci sune sugars, sitaci da fiber.

"Whole" vs "Mai ladabi" Carbs

Ba duk carbi ake halitta ba.

Akwai nau'ikan nau'ikan abinci masu dauke da carbohydrate, kuma sun bambanta sosai a tasirin lafiyar su.

Kodayake ana kiran carbs a matsayin "mai sauƙi" vs "mai rikitarwa," Ni kaina na sami "duka" vs "mai ladabi" don ƙarin hankali.

Ba a sarrafa duka carbi kuma suna ƙunshe da zaren da aka samo a zahiri a cikin abinci, yayin da aka sarrafa carbs ɗin kuma aka cire zaren na halitta.

Misalan carbi gabaɗaya sun haɗa da kayan lambu, fruita wholean itacen fruita ,a, lega legan itace, dankali da hatsi. Wadannan abinci gabaɗaya suna da lafiya.

A gefe guda kuma, karafunan da aka tace sun hada da abubuwan sha mai dadin suga, ruwan 'ya'yan itace, biredin, farar biredi, farin taliya, farin shinkafa da sauransu.

Yawancin karatu sun nuna cewa tataccen amfani da carbohydrate yana da alaƙa da matsalolin lafiya kamar kiba da kuma buga ciwon sukari na 2 (,,).

Suna iya haifar da manyan spikes a cikin matakan sukarin jini, wanda ke haifar da haɗari na gaba wanda zai iya haifar da yunwa da sha'awar ƙarin abinci mai ɗorewa (, 5).

Wannan ita ce “abun jujjuyawar suga na jini” wanda mutane da yawa suka saba dashi.

Abincin da aka tace shine yawanci rashin wadataccen abinci mai gina jiki. A wasu kalmomin, su "komai" ne na adadin kuzari.

Sugarin sugars wani labari ne gabaɗaya, sune mafi munin ƙwayoyin cuta kuma suna da alaƙa da kowane irin cututtuka na kullum (,,,).

Koyaya, babu ma'ana a yaudare duk abincin da ke ƙunshe da carbohydrate saboda tasirin lafiyar takwarorinsu da aka sarrafa.

Dukkan kayan abinci na carbohydrates ana loda su da abinci mai gina jiki da zare, kuma ba sa haifar da spikes iri ɗaya da tsoma cikin matakan sukarin jini.

Daruruwan karatu a kan manyan ƙwayoyin carbohydrates, gami da kayan lambu, 'ya'yan itãcen marmari, legumes da hatsi gabaɗaya sun nuna cewa cin su yana da alaƙa da ingantaccen lafiyar rayuwa da ƙananan haɗarin cuta (10, 11,,,).

Ba duk carbi ake halitta ba. Rafaffen carbs yana da alaƙa da kiba da cututtukan rayuwa, amma abinci mai ƙarancin abinci mai ƙwanƙwasa yana da lafiya ƙwarai.

Abincin Kananan Carb Yana da Kyau Ga Wasu Mutane

Babu tattaunawa game da carbi da aka kammala ba tare da ambaton ƙananan abincin-carb ba.

Waɗannan nau'ikan abincin suna ƙuntata carbohydrates, yayin barin yawancin furotin da mai.

Fiye da karatu 23 yanzu sun nuna cewa abinci mai ƙarancin carb yana da tasiri sosai fiye da daidaitaccen abincin "mai ƙarancin mai" wanda aka ba da shawarar cikin decadesan shekarun da suka gabata.

Wadannan karatuttukan suna nuna cewa abinci mai karamin-carb yana haifar da karin nauyi kuma yana haifar da ci gaba mafi girma a alamomin kiwon lafiya daban-daban, gami da HDL (“mai kyau”) cholesterol, triglycerides na jini, sukarin jini, hawan jini da sauransu (, 16,,,).

Ga mutanen da suke da kiba, ko suke da cutar rayuwa da / ko buga irin ciwon sukari na 2, abinci mai ƙarancin carb na iya samun fa'idodin ceton rai.

Bai kamata a ɗauki wannan da wasa ba, domin a halin yanzu waɗannan su ne manyan matsalolin lafiya a duniya, ke da alhakin miliyoyin mutuwar kowace shekara.

Koyaya, kawai saboda ƙarancin abinci mai ƙarancin amfani suna da amfani ga rashi nauyi da kuma mutanen da ke da wasu matsaloli na rayuwa, tabbas ba su da amsar kowa.

Fiye da nazarin 23 ya nuna cewa ƙananan abincin mai-carbohydrate suna da matukar tasiri ga asarar nauyi kuma suna haifar da haɓaka cikin lafiyar rayuwa.

"Carbs" Ba sune Dalilin Kiba ba

Caruntataccen carbs na iya sau da yawa (aƙalla wani ɓangare) ya kawar da kiba.

Koyaya, wannan baya nufin carbs ɗin menene me ya haifar kiba a farko.

Wannan hakika tatsuniya ce, kuma akwai tarin shaidu akanta.

Duk da yake gaskiya ne cewa karin sugars da ingantaccen karabus suna da alaƙa da ƙaruwar ƙiba, amma ba haka yake ba game da wadataccen fiber, tushen abinci mai cike da carbohydrates.

Mutane suna cin carbi tun shekaru dubbai, a wani yanayi ko kuma wani. Cutar kiba ta fara ne a kusa da 1980, kuma annobar ciwon sukari ta 2 ta biyo baya ba da daɗewa ba.

Zargin sabbin matsalolin kiwon lafiya kan wani abu da muka dade muna ci ba shi da ma'ana.

Ka tuna cewa yawancin alumma sun kasance cikin ƙoshin lafiya yayin cin abinci mai ɗimbin yawa, kamar su Okinawans, Kitavans da masu cin shinkafar Asiya.

Abin da dukansu suke da shi shi ne cewa sun ci ainihin, abincin da ba a sarrafa ba.

Koyaya, jama'ar da ke cin mai yawa mai ladabi carbohydrates da abincin da aka sarrafa suna da rashin lafiya da rashin lafiya.

Mutane suna cin abinci mai ɗorewa tun da daɗewa kafin annobar kiba, kuma akwai misalai da yawa na yawan mutanen da suka kasance cikin ƙoshin lafiya yayin cin abincin da ke cikin carbi.

Carbs Ba "Suna da mahimmanci ba," Amma yawancin Abincin da ke Carauke da Carb suna da Lafiya sosai

Yawancin ƙananan carbers suna da'awar cewa carbs ba abu ne mai mahimmanci ba.

Wannan gaskiyane a zahiri. Jiki na iya aiki ba tare da gram ɗaya na carbohydrate a cikin abincin ba.

Tatsuniyoyi ne cewa kwakwalwa na bukatar gram 130 na carbohydrate a kowace rana.

Lokacin da bamu ci carbi ba, wani sashi na kwakwalwa na iya amfani da ketones don kuzari. Ana yin waɗannan daga ƙwayoyi (20).

Bugu da ƙari, jiki na iya samar da ƙaramin glucose da ƙwaƙwalwar ke buƙata ta hanyar aiwatar da ake kira gluconeogenesis.

Koyaya, kawai saboda carbs ba su da “mahimmanci” - wannan ba yana nufin ba za su iya zama masu amfani ba.

Yawancin abinci masu ƙunshin carbi suna da lafiya da kuma gina jiki, kamar su kayan lambu da 'ya'yan itatuwa. Waɗannan abinci suna da nau'ikan mahadi masu amfani kuma suna ba da fa'idodi iri-iri na lafiya.

Kodayake yana yiwuwa a tsira ko da a kan abincin-sifili ne, mai yiwuwa ba shine zaɓi mafi kyau ba saboda kuna rasa abincin tsire-tsire waɗanda kimiyya ta nuna masu fa'ida.

Carbohydrates ba 'mai mahimmanci' ba ne na gina jiki. Koyaya, yawancin tsire-tsire masu tsire-tsire masu tsire-tsire ana ɗora su da abubuwan gina jiki masu amfani, don haka guje musu shi ne mummunan ra'ayi.

Yadda Ake Yin Zabi Na Gaskiya

Matsayi ne na yau da kullun, carbohydrates da ke cikin asalinsu, wadataccen fiber suna da lafiya, yayin da waɗanda aka cire musu fiber ba su da lafiya.

Idan cikakke ne, abinci guda ɗaya, to mai yiwuwa lafiyayyen abinci ne ga yawancin mutane, komai irin abincin da ke cikin carbohydrate.

Tare da wannan a zuciya, yana yiwuwa a rarrabe yawancin carbs a matsayin ko dai “mai kyau” ko “mara kyau” - amma ka tuna cewa waɗannan ƙa'idodin ƙa'idodi ne kawai.

Abubuwa ba safai suke da fari da fari a cikin abinci mai gina jiki ba.

• Kayan lambu: Dukansu. Zai fi kyau a ci kayan lambu iri-iri kowace rana.
• Dukan 'ya'yan itatuwa: Tuffa, ayaba, strawberries, da sauransu.
• Legumes: Lentils, wake wake, wake, da sauransu.
• Kwayoyi: Almonds, goro, gyada, macadamia, gyada, da sauransu.
• Tsaba: Chia tsaba, 'ya'yan kabewa.
• Cikakken hatsi: Zaba hatsi wanda yake cikakke ne, kamar yadda yake a cikin tsarkakakken hatsi, quinoa, shinkafar ruwan kasa, da dai sauransu.
• Tubers: Dankali, dankalin hausa, da sauransu.

Mutanen da suke ƙoƙari su ƙuntata carbohydrates suna bukatar su yi hankali da dukan hatsi, legumes, tubers da 'ya'yan itacen da ke da sukari.

• Sugary yan sha: Coca cola, Pepsi, Vitaminwater, da sauransu. Sugary drinks wasu abubuwa ne marasa lafiya da zaku iya sanyawa a jikinku.
• Ruwan 'ya'yan itace: Abin takaici, ruwan 'ya'yan itace na iya samun irin wannan tasirin na rayuwa kamar abubuwan sha mai daɗin sukari.
• Farin gurasa: Waɗannan su ne ingantattun carbohydrates waɗanda suke da ƙarancin abubuwan gina jiki kuma marasa kyau ga lafiyar rayuwa. Wannan ya shafi yawancin burodin da ake samu.
• Gurasa, waina da kek: Wadannan sun kasance suna da yawa cikin sukari da ingantaccen alkama.
• Ice cream: Yawancin nau'ikan ice cream suna da sukari sosai, kodayake akwai keɓaɓɓu.
• Candies da cakulan: Idan zaka ci cakulan, zabi ingantaccen cakulan.
• Soyayyen dankalin turawa da dankalin turawa: Dankalin turawa duka suna da lafiya, amma soyayyen dankalin turawa da dankalin turawa ba su da shi.

Waɗannan abinci na iya zama daidai a daidaituwa ga wasu mutane, amma da yawa za su yi mafi kyau ta hanyar guje musu kamar yadda ya kamata.

Carbs a cikin yanayinsu, wadataccen fiber masu ƙoshin lafiya gabaɗaya suna da lafiya. Abincin da aka sarrafa tare da sukari da kuma carbi mai ladabi ba shi da lafiya sosai.

-Ananan-Carb Mai Girma Ne Ga Wasu, Amma Sauran Suna Aiki Mafi Kyau Tare da Yawa Carbs

Babu wata hanyar da ta dace-da-duka a cikin abinci mai gina jiki.

Amfanin “mafi kyawu” na amfani da carbohydrate ya dogara da abubuwa da yawa, kamar su shekaru, jinsi, lafiyar rayuwa, motsa jiki, al'adun abinci da fifiko na mutum.

Idan kana da nauyi mai yawa da zaka rasa, ko kuma kana da matsalolin lafiya kamar cututtukan rayuwa da / ko kuma buga ciwon sukari na 2, to tabbas mai yiwuwa ka kasance mai jin daɗin carbohydrate.

A wannan yanayin, rage cin abincin carbohydrate na iya samun bayyananniya, fa'idodin ceton rai.

A gefe guda kuma, idan kai lafiyayye ne kawai mai ƙoƙarin kasancewa cikin ƙoshin lafiya, to tabbas babu wani dalili da zai hana ku guje wa “carbs” - kawai ku tsaya ga cikakke, abinci mai haɗaka guda ɗaya gwargwadon iko.

Idan kuna da nutsuwa ta jiki da / ko kuma kuna aiki sosai, to kuna iya aiki mafi kyau tare da yalwar carbs a cikin abincinku.

Shawara daban-daban don goyon baya daban-daban.