Dzina lotchulidwira la carbohydrate lingakhale ndi matanthauzo osiyanasiyana
Mawu a carb ndi ofooka chifukwa cha zimagulu . Ndi imodzi mwa zigawo zitatu zapadera zomwe zimadya chakudya, ndipo zina ziwiri ndizo mapuloteni ndi mafuta. Zakudya zamadzimadzi zimaphatikizapo zowonjezera ndi shuga zomwe zimagwidwa ndikugwiritsidwa ntchito kuti zikhale ndi mphamvu m'thupi. Mphamvu yamagetsi yamagazi ndi makilogalamu 4 pa gramu ya shuga ndi zowonjezera.
Zakudya zapangidwe zimapangidwa ndi mpweya, hydrogen, ndi mpweya.
Zitha kukhala shuga zosavuta kapena zikhoza kukhala zovuta kwambiri. Mbewu ndi mkaka ndizo zimayambitsa zamasamba m'zakudya. Shuga yowonjezera yowonjezera ku zakumwa ndi zinthu zina zimapangidwa kuchokera kuzipangizo za zomera.
Zakudya zam'thupi ndizopangidwanso. Fiber siigwiritsidwe ntchito pa mphamvu ndi thupi ndipo kotero magalamu a zitsulo nthawi zambiri amalembedwa mosiyana pansi pa gulu la mavitamini pa malemba abwino. Ngakhale kuti magetsi sagwiritsidwa ntchito kwa mphamvu, imathandizira kuti chimbudzi chikhale chochepa komanso chimakhala chochepa.
Zakudya za m'thupi zimagawidwa m'njira zosiyanasiyana. Njira yeniyeni yeniyeni ndiyo mankhwala, ndi shuga zomwe zimatchedwa monosaccharides ndi disaccharides komanso zovuta kwambiri monga ma polysaccharides kapena oligosaccharides.
Zizindikiro Zina ndi Ntchito za Carbu
Mawu a carb amakhalanso ndi matanthauzo ena angapo:
- Chakudya chokhala ndi mavitamini (kapena chakudya chotere) nthawi zina chimatchedwa carb. Izi nthawi zambiri zimakhala chakudya chokoma monga mbatata, mkate, kapena mpunga. M'nkhaniyi, mawuwa ndi ochepa kwambiri, chifukwa zakudya zina zamasamba, monga shuga-zotsekemera, sizimatchedwa kuti carbs. Ndibwino kuti musagwiritse ntchito mawu oti carb kuti muwone chakudya chifukwa zingapangitse kusokonezeka ngati zomwe zimapezeka m'magazi.
- Anthu omwe amadya zakudya zochepa kwambiri amagwiritsa ntchito karoti kuti atanthauze gramu ya mavitamini . Nthawi zina amati, "Apulo iyi imakhala ndi ma carb 17 mmenemo," kapena nthawi zambiri amalankhula za zakudya zomwe ziri ndi "carbs zambiri" kapena "osati carbs".
- Galamukani ya carb yofiira (yomwe imatchedwanso carbs ndi mawu ena) ingathenso kutsekedwa ndi carb, makamaka ndi anthu omwe akutsata njira yochepa ya kudya. Izi zikutanthawuza kuti magalamu a mchere ndi mwina mitundu ina ya mavitamini omwe sakhudza shuga ya magazi achotsedwa kuchoka ku kuchuluka kwa zimagawenga.
Good Carbs vs Bad Carbs
Mudzawamvanso mawu akuti "carbs wabwino" komanso "ma carbs" omwe angasokoneze chifukwa palibe njira yodziwiratu. Olemba osiyana amagwiritsa ntchito matanthauzo awo. Kugwiritsiridwa ntchito uku ndiko kunena za zakudya zenizeni monga carbs, zomwe sizochita zabwino.
Zakudya zowonjezera m'magulu amadzimadzi zimaphatikizidwa pazinndandanda zambiri za zakudya zomwe zimayenera kukhala zochepa kapena kupewa. Izi zimaphatikizapo mbewu zomwe siziri zonse, zowonjezera shuga, ndi zakudya zosinthidwa).
Mu "Zowonjezera Zakudya 2015-2020" Office of Prevention Prevention and Health Promotion imalimbikitsa kusunthira kuti mudye ndiwo zamasamba, zipatso, mbewu zonse, ndi mkaka kuti pakhale kacisi ndi zakudya zowonjezera. Amalimbikitsanso kusunthira kuchoka ku shuga wambiri mu zakumwa, zakumwa zozizira komanso maswiti.
> Chitsime:
> Zowonjezera Zakudya 2015-2020. Office of Prevention and Health Promotion. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#food-groups