Carbon Nawa Ya Kamata Ku Ci A Rana?

Wadatacce

• Menene carbohydrates?
• Menene "ƙidaya" azaman hidimar carb?
• Carbohydrates nawa ya kamata ku ci kowace rana?
• Ta yaya za ku san idan kun sami ma'aunin ma'aunin abinci mai gina jiki daidai?
• A'a, amma da gaske, nau'in nau'in carbohydrate ya kamata ku samu?
• Abincin karin kumallo
• Ra'ayoyin Abincin rana
• Ra'ayin Dinner
• Ra'ayin abun ciye-ciye
• Bita don

A al'adance, mun ƙaura daga matsanancin fat-phobia (lokacin da nake girma a cikin '90s, avocados an dauke su "kitse" kuma kukis marasa kitse sune "marasa laifi" tsarkakakku masu tsarki) zuwa gyara akan mai, low-carb rage cin abinci. An fara gabatar da abincin keto a matsayin magani ga farfadiya mai jure wa miyagun ƙwayoyi a cikin 1920s-kuma har yanzu ana amfani da ita don wannan dalili a yau. Amma yanzu kuma ana la'akari da shi azaman abincin rage nauyi.

Ina samun tambayoyi da yawa game da carbohydrates daga abokan cinikin abinci na: Shin ba su da kyau? Shin suna da kyau? Wani wuri a tsakiya? Karanta don ƙarin koyo.

Menene carbohydrates?

Na farko, hadu da macronutrients: carbohydrates, fats, da furotin. Babban manufar carbohydrates shine don ba ku kuzari. (FYI: Ana amfani da kitse ma don kuzari, amma kuma yana kare gabobin jiki, yana sa ku dumi, kuma yana tallafawa samar da hormone da haɓakar tantanin halitta. Protein yana samar da tsari ga sel da kyallen jikin ku kuma ana amfani dashi don aiki da tsarin tafiyar matakai na jiki da yawa. ) Yawancin carbohydrates da kuke ci suna rushewa ta hanyar tsarin narkewar abinci zuwa glucose, wanda ake amfani dashi azaman makamashi don kunna sel, kyallen takarda, da gabobin ku. Hakanan ana iya adana carbs-don yin magana-azaman ƙwayoyin mai don amfani daga baya. (Shi ya sa wasu ke yin aikin dawo da carbi.)

Ton na abinci sun ƙunshi carbohydrates. Akwai ƙarin bayyane kamar burodi, hatsi, da shinkafa, ko kayan zaki kamar kek, kukis, kek, alewa, da guntu. Amma wake da lentil, 'ya'yan itace da ruwan 'ya'yan itace, madara da kayan kiwo, har ma da kayan lambu kamar dankali, da wake, da masara suna da carbohydrates. ga kayan lambu marasa sitaci.)

Carbs sun ƙunshi fiber, sitaci, da sukari. Akwai adadin kuzari hudu a kowace gram na carbohydrate. Sau da yawa za ku ji labarin "sauki" carbs da "rikitattun" carbs.

• Sauƙaƙan carbohydrates su ne sukari-duka sukarin da ke faruwa a zahiri a cikin abinci da sukarin da ake ƙarawa a abinci. Wasu misalan na yau da kullun na carbohydrates masu sauƙi sune abubuwan sha mai zaki, alewa, samfuran fulawa, da ruwan 'ya'yan itace. Yawancin karatu sun danganta yawan shan carbs mai sauƙi ga lamuran kiwon lafiya kamar kiba, ciwon sukari, da cututtukan zuciya. Sauƙaƙan carbs shine abin da kuke son yankewa.
• Complex carbs Gabaɗaya sun fi girma a cikin fiber kuma suna narkewa a hankali. Wasu misalan gama-gari sune hatsi, wake da legumes, kayan lambu, da 'ya'yan itace gabaɗaya. (Kari akan haka: Jagorar Lafiyayyan Mace don Cin Carbobi-Wanda Bai Shafi Yanke Su ba)

Lokacin cin carbs, glucose na jini (sukari na jini) yana tashi. Yin amfani da abincin da ke ɗauke da furotin da/ko mai a lokaci guda yana rage jinkirin yadda wannan rugujewar ke faruwa, wanda ke taimakawa wajen tabbatar da daidaiton matakin sukari na jini maimakon haifar da kaifi mai kaifi sannan ya fadi. Fiber kuma yana taimakawa rage wannan tsarin narkewar abinci. Shi ya sa gabaɗayan abinci-wanda a zahiri ya ƙunshi ma'auni na furotin, mai, da fiber-sun dace.

Menene "ƙidaya" azaman hidimar carb?

Sabis na carbohydrate yana daidai da kusan gram 15. Waɗannan adadin abincin kowannensu ya ƙunshi gram 15 na carbs (ban da sauran abubuwan haɗin su):

• 1/3 zuwa 1/2 kofin dafaffen hatsi
• Gurasa yanki 1
• 1/3 zuwa 1/2 kofin dafaffen taliya
• 1/3 zuwa 1/2 kofin dafa (ko 1/4 kofin busassun) wake, Peas, ko lentils
• 1/2 kofin dafaffen dankali ko masara
• 1/2 na matsakaici gasa dankalin turawa ko dankalin turawa
• 1 kofin dafaffen kabewa ko kabewa na hunturu
• 3/4 zuwa 1 kofin berries
• 1/2 na 9-inch banana
• 1 karamin apple ko pear
• 1/4 kofin busassun 'ya'yan itace
• 1/2 kofin ruwan 'ya'yan itace
• Kowane nau'i na samfurin madara yawanci yana ba da kimanin gram 12 zuwa 15 (ko da yake yoghurt na Girkanci da Icelandic suna da ƙananan adadin, kusan 8 a kowace kofin)

Carbohydrates nawa ya kamata ku ci kowace rana?

"Ya dogara" ba amsa ba ce mai ban sha'awa. Amma yawancin carbohydrates da kuke buƙata kowace rana suna da alaƙa da yawa tare da kayan shafa na musamman-da kuma abubuwan kamar matakin aiki, ko kuna da yanayin rashin lafiya, ko kuna ciki ko shayarwa. Bukatun ku kuma na iya canzawa. (Ga duk abin da ya kamata ku sani game da keken carb.)

Na ɗaya, ƙila za ku lura cewa kuna buƙatar nau'ikan carbohydrate daban-daban a wurare daban-daban a cikin sake zagayowar ku ko lokacin wasu lokutan shekara. Mutanen da ke fama da rikice-rikice na yanayi (SAD) na iya yin la'akari da abinci mai-carbohydrate a cikin watanni masu duhu tun lokacin da matakan da ke daidaita yanayin neurotransmitter serotonin suna ɗaukar tsomawa kuma shan carb yana taka rawa a samar da serotonin. Wannan buƙatar daidaita matakan serotonin shine kuma dalilin da yasa zaku iya sha'awar carbohydrates a rana mai wahala ko bayan rabuwa.

Shirye-shiryen abinci daban-daban suna buƙatar nau'ikan nau'ikan carbohydrates daban-daban zuwa mai zuwa furotin. Sharuɗɗan Abincin Abinci na 2015-2020 na Amurkawa sun ba da shawarar cinye kashi 45 zuwa 65 na adadin kuzarinmu na yau da kullun azaman carbohydrate. Don ba ku adadi na ƙwallon ƙwallo, akan abincin kalori 2,000, daga ko'ina daga gram 225 zuwa 325. Mafi ƙarancin adadin carbohydrate da aka ba da shawarar a kowace rana (bisa ga waɗannan jagororin) shine gram 130-kimanin abinci guda takwas ko tara na gram 15 na carbohydrate kowace rana.

A matsayin ma'auni, ƙananan abinci mai ƙarancin carb (kamar Atkins ko abincin LCHF) gabaɗaya sun haɗa da ko'ina daga 20 zuwa 100 na carbohydrate kowace rana. Abincin ketogenic shine a sosai rage cin abinci maras nauyi (~ 10 bisa dari na jimlar adadin kuzari da ke fitowa daga carbohydrates) tare da matsakaicin adadin furotin (~ 20 bisa dari) da mai mai yawa (~ 70 bisa dari). Ga wanda ke cin abinci mai kalori 2,000, wannan shine kawai gram 20 na carbohydrates kowace rana-kimanin girman babban yanki na burodi. Idan wannan yana da ƙarancin gaske, kun yi daidai: Yana da.

Wani lokaci ina ganin abokan ciniki suna yin ƙasa a kan kansu don rashin iya zama a kan bandwagon tare da duk abincin da ke faruwa. Amma sau da yawa jikinka yana fama da matsananciyar tsare-tsare saboda yana ƙoƙarin gaya muku wani abu. Jin daɗin tsarin cin abinci wanda ya dace da ku kuma yana ba ku damar sassauƙa a cikin mahallin rayuwa ta ainihi wani abu ne wanda a zahiri za ku iya tsayawa tare da shi na dogon lokaci-ko da fas ɗin ya zo da tafiya. (Duba: Me yasa Ya Kamata Ka Yi La'akari da Rage Abincin Ƙuntatawa)

Idan kuna son cin abinci mai ƙarancin carbohydrate da bin diddigin macronutrients (kuma idan mai kula da lafiyar ku yana jin cewa ba shi da lafiya a gare ku), zaku iya daidaita rabonku na carbohydrates zuwa furotin zuwa mai har sai kun sami abin da zai ɗora da jin daɗi yayin da har yanzu ba ku damar cimma burin ku. Wannan ya ce, idan kun ji cewa kun fara tunaninsa, kuna da tarihin cin abinci mara kyau, ko gwagwarmaya tare da kafa ma'auni mai kyau tare da abinci, yin aiki tare da mai cin abinci mai rijista zai iya taimaka muku yin canje-canje yayin tabbatar da cewa kuna da tallafin da kuke buƙata don guje wa harbawa. kawar da kura daga al'amuran da suka gabata ko kuma sanya ku jin damuwa.

Ta yaya za ku san idan kun sami ma'aunin ma'aunin abinci mai gina jiki daidai?

Yin amfani da carbohydrate da yawa zai iya sa ku jin kasala da gajiyawar tunani. Hakanan kuna iya samun kanku kuna jin bacin rai ko kuna gwagwarmaya don "cire shi tare" cikin motsin rai. Wasu mutane na iya jin yunwa sosai lokacin da ba sa cin isasshen carbohydrates. Saboda yawancin abincin da ke da wadataccen abinci suma suna da kyau tushen fiber, rashin jin daɗin narkewa kamar maƙarƙashiya lamari ne na gama gari tare da rashin isasshen carb. (Shi ya sa maƙarƙashiya a kan abincin keto shine ainihin batun.) Tabbatar cewa har yanzu kuna bugun wannan burin yau da kullum na 25 zuwa 35 grams na fiber da shan ruwa mai yawa don ci gaba da motsi.

Yin amfani da carbohydrate da yawa dangane da furotin da kitse na iya sa ku ji kamar kuna da wahala ku ƙoshi, yayin da kuke ƙonawa ta hanyar abinci da abin ci da sauri, yana haifar da kaifi mai ƙarfi a cikin glucose na jini, sannan haɗarin ya biyo baya. A tsawon lokaci, hauhawar wannan “abin hawan jini na yau da kullun” na iya haifar da ciwon sukari ko juriya na insulin.

A'a, amma da gaske, nau'in nau'in carbohydrate ya kamata ku samu?

A matsayina na tsalle-tsalle, gabaɗaya ina ba da shawarar samun tushen carbs a kowane ɗayan abincin ku. Ko kuna samu daga hatsi, legumes, kayan lambu masu sitaci, 'ya'yan itace, ko kiwo ya rage naku. Don taimaka muku kasancewa cikin daidaituwa ba tare da yin tunani ba, cika rabin abincin ku ko farantin abincin dare tare da kayan lambu marasa ƙarfi, kwata tare da furotin, kuma kwata na ƙarshe tare da carbohydrate. Yaduwar carb ɗinku akai -akai akan ranar kuma yana iya taimakawa tare da tabbatar da tsayayyen sukari na jini, wanda ke goyan bayan ci gaba da kuzari da daidaita yanayin yanayi.

Anan akwai wasu misalai na abinci da abubuwan ciye -ciye waɗanda, lokacin da kuka zaɓi ɗaya daga kowane rukuni, samar da mafi ƙarancin gram 130 na carbs. Idan kuna buƙatar ƙarin, ba shakka, saurari abin da jikinku ke nema kuma ku haɗa ƙarin carbs inda yake da ma'ana a gare ku. (Mai alaƙa: Yadda ake Rage Nauyi ba tare da Ba da Carbs ba, A cewar Bob Harper)

Abincin karin kumallo

• 1 kofin dafaffen hatsi (gram 30) + 1/2 matsakaicin ayaba (gram 15) + 1 cokali na man shanu
• 1 kofin raspberries (gram 15) + 3/4 kofin yogurt na Girkanci (~ gram 8) + 1/4 kofin hatsin fiber mai ƙarancin sukari (~ gram 8)
• Alayyahu da omelet naman kaza da yanka biyu na gurasar hatsi gaba ɗaya (~ gram 30)

Ra'ayoyin Abincin rana

• Salatin alayyahu tare da 1/2 kofin chickpeas (gram 22), 1 kofin tumatir ceri (gram 5), da 1/2 kofin grated karas (gram 5), tare da man zaitun da miya miya
• Gurasar gurasar goro a kan yanka guda biyu na burodin hatsi (gram 30) da gefen 1 kofin karas jariri (gram 7) tare da salsa
• Kofuna 1.5 na minestrone (~ gram 30) da ƙaramin alkamar alkama (gram 15)

Ra'ayin Dinner

• 1 kofin dukan alkama ko taliya na wake (32 zuwa 40 grams) tare da 3 oz dafaffen kaza da 1 kofin broccoli (5 grams)
• 1 kofin barkono mai cin ganyayyaki (~ 30 grams) tare da 1 kofin farin kabeji shinkafa (5 grams) ko 1/3 kofin launin ruwan kasa shinkafa (15 grams)
• 3 oz gasa kifi tare da 1/2 kofin gasa dankalin turawa (gram 15) da kuma 1 kofin dafaffen ganye (5 grams); 1 kofin berries (~ 15 grams) don kayan zaki

Ra'ayin abun ciye-ciye

• 3 kofuna waɗanda popcorn mai iska (~ 15 grams)
• 1 karamin apple (~ 15 grams) tare da 1 teaspoon man shanu na goro
• 2 hummus cokali 2 (gram 5) da 1 oz na hatsin hatsi (gram 15)

Bita don