Menene ma'amala tare da Carbs Net, kuma Ta yaya kuke Kidaya su?

Wadatacce

• Menene Net Carbs, Ko yaya?
• Yadda Ake Kididdige Carbs Na Net
• Carbs net (g) = jimlar carbs - fiber - sugar alcohols *
• Me yasa zaku so ku kula Game da Carbs Net
• Ƙasa ta Kula da Kula da Carbs
• Don haka, ya kamata ku lissafta Net Carbs?
• Bita don

Yayin bincika kantin sayar da kayan miya don sabon mashaya furotin ko pint na ice cream don gwadawa, wataƙila kwakwalwar ku tana da ɗimbin hujjoji da adadi waɗanda ake nufin su ba ku damar sanin matsayin lafiyar abinci. Wadanda ake zargi da sabawa: ƙididdigar kalori, gram na furotin, da adadin fiber. (Idan kuna buƙata, yanzu lokaci ne mai kyau don gogewa kan yadda ake karanta lakabin abinci mai gina jiki.)

Amma fakitin wasu samfuran yanzu yana ɗan ƙaramin abu da ake kira carbs net - kuma adadi ne daban -daban fiye da wanda aka jera a cikin "carbohydrates" akan kwamitin gaskiyar abinci. Don haka menene ainihin ma'anar wannan lambar - kuma ko yana da mahimmanci? Anan, masu cin abinci masu rijista suna ba da ƙarancin abin da keɓaɓɓun carbs, me ya sa ya kamata (ko bai kamata ba) ku kula da su, kuma ko yana da kyau sanin yadda ake ƙididdige carb ɗin net ko a'a.

Menene Net Carbs, Ko yaya?

Mahimmanci, net carbs sune carbohydrates a cikin abinci wanda jikinka zai iya sha kuma yana da tasiri akan matakan sukari na jini, in ji Jennifer McDaniel, M.S., R.D.N., C.SS.SD., L.D., mai McDaniel Nutrition Therapy.

Amma don fahimtar ainihin abin da hakan ke nufi, kuna buƙatar sanin ainihin abubuwan carbohydrates gabaɗaya da tasirin su akan jikin ku. Carbs suna ɗaya daga cikin manyan macronutrients uku da aka samo a cikin abinci (sauran: furotin da mai). Ana samun carbohydrates a cikin 'ya'yan itatuwa, kayan lambu, kiwo, da hatsi. Lokacin da kuka saukar da wani yanki na gurasa ko gasa dankalin turawa, jikinku yana rushe ƙwayoyin abinci zuwa glucose (wanda ake kira sugar) - babban tushen kuzari ga ƙwayoyin jikin ku, kyallen takarda, da gabobin jikin ku, a cewar Cibiyar Nazarin Magunguna ta Ƙasa - wanda sannan ya shiga cikin jini. Yayin da matakan sukari na jini ke ƙaruwa, pancreas ɗinku yana samar da insulin, hormone wanda ke gaya sel su sha wannan sukari don kuzari, wanda kuma yana taimakawa matakan sukari na jini ya faɗi ya koma homeostasis, a cewar Makarantar Kiwon Lafiyar Jama'a ta Harvard.

Koyaya, ba duk carbohydrates bane za'a iya rushe su don samar da kuzarin jiki. Fiber, wani bangare ne a cikin abincin shuka, ba za a iya narkar da shi ba kuma baya haɓaka matakan sukari na jini, a cewar Makarantar Kiwon Lafiyar Jama'a ta Harvard. Hakanan yana faruwa ga barasa masu sukari - masu zaki (kamar sorbitol, xylitol, lactitol, mannitol, erythritol, da maltitol) waɗanda a hankali kuma ba a cika cika su cikin jini ba, don haka suna da ƙaramin tasiri akan sukari na jini fiye da sauran carbohydrates, a Amurka Hukumar Abinci da Magunguna.

Kuma shine ainihin abin da net carbs ke ƙoƙarin yin lissafi. Duk da yake babu wata ma'ana ta yau da kullun (tukuna) daga kowace babbar hukuma mai mulki kamar Hukumar Abinci da Magunguna, ana yawan ɗaukar carbs ɗin azaman carbohydrates waɗanda iya a shaku kuma yana da tasiri kan matakan sukari na jini na jiki, in ji McDaniel. "Ana lissafin waɗannan don nuna adadin carbohydrates a cikin wani samfuri zai haifar da haɓaka glucose na jini," in ji ta.

Babu shawarwarin da aka saita a cikin dutse don adadin carbs masu amfani-ko ma duka carbs-don cinyewa yau da kullun, in ji Molly Kimball, RD, CSSD, wani ƙwararren masanin abinci a New Orleans a Ochsner Fitness Center kuma mai watsa shirye-shiryen bidiyo. FUELED Wellness + Gina Jiki. A zahiri, Ma'aikatar Aikin Noma ta Amurka tana ba da shawarar cinye 45 zuwa 65 bisa dari na jimlar adadin kuzari a cikin nau'in carbohydrates (wanda ya kai gram 225 zuwa 325 na carbs akan abincin kalori 2,000). A gefe guda, Kwalejin Wasannin Wasannin Wasanni na Amurka ya ba da shawarar waɗanda ke motsa jiki cikin matsakaici (tunani: awa ɗaya a rana) suna cinye 2.3 zuwa 3.2 grams na carbohydrates a kowace fam na nauyin jiki a kowace rana (adadin ya kai 391 zuwa 544 grams na matsakaicin 170- famfo mace, misali). Don haka idan kuna son sanin mafi kyawun ma'aunin macro don buƙatunku na musamman - kuma idan yana da fa'ida a gare ku don ƙididdige carbs ɗinku na farko - tsara ɗan lokaci don yin taɗi da likitan cin abinci mai rijista ko mai ba da lafiya. (Ƙari a nan: Carbs nawa ne yakamata ku ci kowace rana?)

Yadda Ake Kididdige Carbs Na Net

Duk da yake wasu nau'ikan abinci a yanzu ana lakafta su da net carbs, wannan ba gaskiya bane ga duk abinci. Babban labari: Ba lallai ne ku zama wiz na lissafi ba don ƙididdige carbs ɗin da kanku. (Wannan ya ce, idan ba kwa jin daɗin fitar da faifan rubutu don ƙididdige adadin kuzari da kanku, membobin ƙimar MyFitnessPal za su iya bin diddigin net ɗin su ta hanyar wayar hannu.)

A taƙaice, net carbs shine jimlar adadin carbohydrates a kowace hidima, ban da adadin fiber da barasa na sukari. Don bayyananniyar hoto na abin da wannan yake kama, juya zuwa wannan ɓarna na yadda ake ƙididdige carb ɗin net:

Carbs net (g) = jimlar carbs - fiber - sugar alcohols *

1.Dubi adadin jimlar carbohydrates a kowace hidima. Bari mu ce hidimar ice cream tana da gram 20 na carbs.

2. Dubi adadin fiber a kowace hidima. Idan ice cream ɗin yana da gram 5 na fiber, cire shi daga jimlar gram 20 na carbohydrates. Yanzu an bar ku da gram 15 na net carbs.

3. *Duba adadin sukarin barasa a kowace hidima (idan an buƙata). Wannan shine inda abubuwa ke samun ɗan wahala. (Idan abincin da kuke kallo bai ƙunshi barasa masu sukari ba, zaku iya tsallake wannan matakin.) Don ƙididdige adadin adadin kuzari, kuna buƙatar sanin adadin giram na barasa sukari a cikin abinci; duk da haka, FDA tana buƙatar masana'antun abinci don kiran adadin adadin barasa a kowace hidima akan alamun gaskiyar abinci kawai lokacin da alamar ta ƙunshi da'awa game da barasa mai sukari, jimlar sukari, ko ƙara sugars (watau tallan wani abu a matsayin "mara sukari"). Sa'ar al'amarin shine, sau da yawa za ku ga samfuran abinci waɗanda ke ƙididdige ƙarancin ƙarancin carbohydrates da son rai suna lissafin abubuwan da ke cikin barasa. Ba tare da la'akari da ko an kira su daban ba, za a ƙidaya barasa na sukari a cikin sashin "Total Carbohydrate".

Idan kunshin ya nuna adadin grams na sugar alcohols a ciki, to za ku so ku dubi irin Kimball ya ce yayin da madaidaicin sukari da sauran carbohydrates ke da adadin kuzari 4 a kowace gram, wasu abubuwan maye - ciki har da sorbitol, lactitol, mannitol, da maltitol - suna da adadin kuzari 2 a gram, don haka suna kusan kamar "karfin rabin ƙarfi," in ji Kimball. Don haka, kawai za ku cire rabin adadin waɗannan barasa na sukari daga jimlar carbohydrates ɗin ku. Idan ice cream ɗin yana da gram 20 na carbs, fiber na gram 5, da sorbitol na gram 10, hidima za ta yi alfahari da gram 10 na carbs.

A gefen juyawa, erythritol na barasa mai sukari ya ƙunshi kawai .002 adadin kuzari a kowace gram, don haka zaku iya cire duka adadin (a cikin gram) daga jimlar carbs ɗin ku. Idan wannan ice cream ɗin ya ƙunshi gram 10 na erythritol, hidimar za ta ƙunshi gram 5 na carbs kawai. Hakanan, mai zaki mai kama da fiber da ake kira allulose ba a narkar da shi ba, kuma baya tasiri ga sukari na jini, saboda haka zaku iya cire adadin adadin allulose daga jimlar adadin carbohydrate, Kimball yayi bayani.

Me yasa zaku so ku kula Game da Carbs Net

Ga matsakaita mutum, babu ainihin buƙatar kula da net carbs. Iyakar abin da ya dace shi ne ƙididdige yawan adadin kuzari na iya taimakawa wajen sa ku cikin al'ada na neman fiber - wani nau'in gina jiki wanda ke taka muhimmiyar rawa wajen inganta lafiyar hanji, sarrafa nauyi, da rage haɗarin cututtuka na kullum, in ji McDaniel. Ta kara da cewa "Lokacin da muka mai da hankali kan wasu halaye na alamar abinci, kamar carbs, yana da ikon kara wayar da kan jama'a game da ingancin abincin," in ji ta.

Idan kun fada cikin ɗayan waɗannan nau'ikan, kodayake, kallon carbs mai amfani na iya zama mafi ƙima.

Mutanen da ke da nau'in ciwon sukari na II na iya amfana daga koyon yadda ake lissafta net carbs da kuma sa ido a kan abubuwan da suke ci, saboda fahimtar tasirin da wasu carbohydrates za su yi kan sukarin jini zai iya taimaka musu wajen sarrafa matakan su, in ji McDaniel. Menene ƙari, "idan wani yana kallon carbs ɗin su, suna iya tunanin cewa 'bai kamata ba' ko 'ba za su iya' samun wasu abubuwa ba, amma kallon carbs mai amfani na iya buɗe ƙofa da gaske," in ji Kimball. Misali, wanda ke da ciwon sukari na iya wuce kukis, amma idan sun san yadda ake ƙididdige carb ɗin net, za su iya gano cewa maganin da aka yi da erythritol da ɗanyen hatsin hatsi da ƙwaya na iya samun ƙaramin adadin carbs-kuma don haka ƙaramin tasiri akan sukari na jini-yana iya zama mafi dacewa a cikin abincin su fiye da madaidaicin sukari. (Mai Haɗi: Abin da kuke Bukatar Ku sani Game da Sababbin Sababbin Masu Zaƙi)

Mutanen da suke yin ton ko kuma suna neman ƙara ƙarin carbohydrates a cikin abincinsu na yau da kullun don tabbatar da cewa sun tashi sosai da kuma sake cika jikinsu (tunanin: masu tsere masu juriya) na iya so su ƙididdigewa da yin la'akari da cin abincinsu na yau da kullun, in ji Kimball. Tunda suna motsa jiki na awanni da yawa a matsakaici zuwa babban ƙarfi kowace rana, waɗannan mutanen na iya buƙatar cinyewa har zuwa gram 5.4 na carbohydrates a kowace fam na nauyin jiki kowace rana don haɓaka shagunan glycogen (glucose da aka adana a cikin sel. don amfani daga baya), a cewar Kwalejin Wasannin Wasannin Amurka. Nosh da farko akan abinci mai ƙarancin carbs mai ƙarfi, kuma maiyuwa ba za ku ba wa jikin ku glucose da yake buƙata don yin ƙarfi ta hanyar waɗannan ayyukan motsa jiki masu wahala. Ta hanyar ba da hankali ga net carbs, waɗannan 'yan wasa za su iya tabbatar da cewa suna haɓaka haɓakar carbohydrates da kyau iya a yi amfani da su don kuzari - ba wai kawai waɗanda ke tafiya ta cikin tsarin su ba. (Mai alaƙa: Anan ne Dalilin da yasa Carbs suke da mahimmanci don Ayyukan ku)

Mutanen da ke cin abincin keto kamata kuma a kiyaye net carbs saman hankali. Abincin keto-babban mai, mai ƙarancin carb-kamar yadda spikes a cikin sukari na jini zai iya fitar da ku daga ketosis, yanayin da jikin ku ke amfani da mai, ba glucose da aka adana ba, a matsayin mai. Yayin da ake cin abinci, za ku so ku cinye ƙasa da gram 35 na net carbs kowace rana don kasancewa cikin ketosis, amma ainihin adadin zai bambanta ga kowa da kowa, Toby Amidor, MS, RD, CDN, mai cin abinci mai rijista, a baya. gaya Siffa.

Ƙasa ta Kula da Kula da Carbs

Ko da yake sanin yadda ake lissafin net carbs zai iya taimaka maka ka fahimci yadda jikinka zai yi amfani da wani abinci na musamman don makamashi, wasu mutane na iya ba su son yin al'ada na bin su. "Ga wasu, mai da hankali kan 'macros' ko takamaiman abubuwan gina jiki na abinci na iya ƙarfafa alaƙar rashin lafiya tare da abinci," in ji McDaniel. Mutanen da ke da tarihin, ƙayyadaddun ra'ayi, ko kuma suna da gurɓataccen ɗabi'ar cin abinci za su so su yi taka tsantsan tare da kirga net carbs, da duk wasu abubuwan gina jiki da lambobi da ke cikin abincin su, in ji Kimball.

Ko da ba ku da wannan tarihin cin abinci mara kyau, kasancewa ɗan damuwa game da ƙididdigar lafiyar ku (tunani: bincika matakan ku koyaushe) yana kira da taka tsantsan, in ji Kimball. "Ina tsammanin [bin diddigin carbs] yana ɗaukar abincin da kansa, kuma yana sa abinci ya zama kimiyya fiye da jin daɗi," in ji ta. "Abin da zan ce a cikin wannan harka shi ne watakila yana da kyau a tantance shi, don ganin menene net carbs da kuma yadda hakan zai iya dacewa da ranar da kuka saba, amma ba za ku ci gaba da ƙidaya ko samun wannan adadin kwanakin ku a cikin ku ba. ." A kowane hali, yi la'akari da yin magana game da shawararku don ƙididdige yawan abincin ku na yau da kullun tare da mai ba da lafiyar ku ko mai cin abinci mai rijista kafin ku fara.

Baya ga haɗarin haɗarin da ke tattare da bin diddigin da ƙididdige carbs mai ɗorewa, mai da hankali kan wani bangare na abincinku ya wuce yadda yake hulɗa da jikin ku, in ji McDaniel. "Ba kawai muna cin '' carbs net '' ba - muna cin abincin da ke ba da kitse, sunadarai, abubuwan ƙoshin abinci, da ƙwayoyin cuta," in ji ta. "Yana iyakance don ayyana lafiya ko ingancin abinci ta hanyar gina jiki ɗaya kawai."

Ta hanyar yin zaɓin abincin ku kawai dangane da adadin adadin kuzari, za ku iya ƙarasa lodin farantin ku tare da ingantaccen tsari, ingantaccen sinadarai - ba abinci mai gina jiki gabaɗaya ba, in ji Kimball. Ta ce: "Wani lokacin masu samar da abinci suna tayar da adadin fiber kuma suna sarrafa abubuwan da ke haifar da su don karancin carbs ɗin su ya yi ƙasa, amma idan kuka kalli ingancin waɗannan abubuwan, yana kama da duk waɗannan munanan taurari da keɓaɓɓun fibers."

Alal misali, wasu masana'antun abinci suna ƙara inulin (aka chicory root) don haɓaka abun ciki na fiber, kuma ko da yake babu wasu manyan abubuwan da ke tattare da kayan a kan kansa, ya kamata ku yi la'akari da sauran sinadaran da aka haɗa tare da shi, in ji Kimball. Ganyen granola da aka yi daga hatsi da ɗan inulin yana da bayanin martaba daban daban fiye da mashaya da aka yi daga sitaci tapioca, garin dankalin turawa, da inulin, in ji ta. "Dalilin da yasa masu cin abinci masu rijista suka ce don yin niyya na gram 25 zuwa 35 na fiber a rana don lafiyar jiki gaba ɗaya ba don muna son duk waɗannan keɓaɓɓun zaruruwa ba," in ji Kimball. "Saboda abubuwan da ke ba ku fiber ɗin - duk waɗannan kayan lambu, 'ya'yan itatuwa, da hatsi gabaɗaya - suna da wadata a cikin wasu abubuwan gina jiki."

Don haka, ya kamata ku lissafta Net Carbs?

Idan aka yi la’akari da ɗimbin abubuwan da ke haifar da koma baya ga matsakaita mai cin abinci, McDaniel yawanci yana ba da shawarar ƙididdige adadin kuzari ga waɗanda aka gano suna da ciwon sukari. Ta kara da cewa "Sai dai idan an ba ku shawarar da ba haka ba, net carbs ya kamata ya kasance yana da ƙarancin nauyi ko kaɗan a cikin nawa ya kamata ku ci wani abinci," in ji ta.

Wancan ya ce, babu abin da ba daidai ba tare da sanin yadda ake ƙididdige carb ɗin net da ɗaukar hoto idan kuna son sani - kamar kowane ƙididdiga akan alamar abinci mai gina jiki. Kimball ya ce "Lambobi, kamar carbs da furotin, tabbas sun dace," in ji Kimball. "Misali, za mu so mu nisanta kanmu daga abubuwan da ke da sukari mai yawa ko duk carbohydrates ne kuma babu furotin ko mai, wanda ba zai zama abincin ci gaba ba. jagora, amma ba barin lambobin su zama ma'aunin kawai don abin da kuke zaɓa ba. "

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