Zakudya za madzi zimatha kusokoneza, nthawizina anthu amakamba za carbs zovuta monga 'carbs' zabwino komanso carbs ndipo nthawi zambiri amazitcha kuti "carbhydrates". Koma sindikuganiza kuti ndi zolondola kunena kuti zitsulo zonse zophweka ndi zoipa, zina ndi zabwino. Ndiloleni ndifotokoze pang'ono za biochemistry ya chakudya chokha.
Kodi Ndi Zambiri Zamtundu wa Carbs?
Malinga ndi mankhwala, maselo osavuta amakhala ndi mamolekyu ang'onoang'ono ophatikizapo monosaccharide kapena awiri a monosaccharides omwe amagwirizanitsidwa palimodzi.
Chirichonse chachikulu kuposa icho chimatchedwa chokhala ndi zimagulu.
Chabwino, nanga ndi chiyani monosaccharide? Ndiwo mawu ochititsa chidwi a shuga umodzi. Gulusi ndi monosaccharide, ndipo ndi shuga wabwino chifukwa ndi mtundu wa shuga thupi lanu ndi ubongo wanu tsiku ndi tsiku. Ma monosaccharide ena amaphatikizapo fructose, omwe amapezeka mu zipatso ndi ndiwo zamasamba, ndi galactose, yomwe imapezeka mkaka. Palibe mwa izi ndi zoipa kwa inu.
Sura imodzi yokha ingagwirizanitsidwe kuti ipange ma disaccharides , mawu omwe amatanthauza "shuga awiri." Shuga izi zikuphatikizapo:
- Lactose (shuga wa mkaka) amapangidwa ndi mamolekyu a glucose ndi galactose. Anthu omwe ali ndi "lactose osatsutsika" sangathe kukumba shuga bwinobwino.
- Sucrose (gome shuga) amapangidwa ndi shuga ndi fructose molecules. Ndi mankhwala ofuira kapena granular omwe timawatcha "shuga" pamene tikuphika kapena kuphika.
- Maltose (shuga wamagazi) amapangidwa panthawi yambewu monga balere.
Mabala ophweka amakhala osavuta kuti thupi lanu lizikumba. Zambiri sizichitika pakamwa kapena m'mimba - chimbudzi chophweka kwambiri chimapezeka mumatumbo aang'ono. Mavitamini amaswa shuga zosavuta muzipangizo zina zomwe zingadutse matumbo a m'mimba ndi kulowa m'magazi anu. Shuga iliyonse thupi lanu siligwiritsire ntchito mafuta ndikusandutsa mafuta ndi kusungidwa minofu yambiri.
Kudziwa Zambiri Zamadzimadzi pa Ma Labels
Carb yosavuta imagwiritsidwa ntchito mu zakudya zowonongeka. Kawirikawiri ndi zakudya zomwe zili ndi zakudya zopatsa thanzi, kotero kuti ngati mukuyeretsa zakudya zanu, zingakuthandizeni kuchepetsa zakudya zomwe zili ndi izi:
- Sucrose
- Brown Sugar
- Mazira a Shuga
- Fructose Wapamwamba Mbewu Yambewu
- Mbewu ya Mbewu
- Dextrose
- Gulukosi
- Fructose
- Maltose
- Msuzi wa Malt
- Manyuchi
- Uchi
Kodi Zakudya Zonse Zambiri Zili Zosavuta Kwa Inu?
Monga ndanenera kale, iwo si ma molekyulu - thupi lanu limawakonda iwo moyenera. Monga zinthu zambiri, ndilo mlingo womwe umapangitsa poizoni, choncho vuto ndilo kuti zakudya zopangidwa ndi shuga zosavuta zili ndi zakudya zambiri, ndipo shuga wambiri si abwino kwa inu.
Zipatso ndi ndiwo zamasamba mwachibadwa zimakhala ndi fructose - komanso zimakupindulitsani chifukwa zimakhala ndi zakudya zowonjezera , ndipo zimakhala ndi fiber zomwe zimachepetsanso chimbudzi ndi shuga. Mabala a zipatso omwe alibe mavitamini angakhale abwino kwambiri, koma zakudya zophweka zimathamanga mofulumira popanda chiwongolero chochepetseratu kuchepa. Ndicho chifukwa chake ndibwino kudya zipatso zonse m'malo momwa madzi a zipatso.
Mkaka uli ndi lactose, yomwe ndi vuto kwa anthu omwe ali ndi vuto la lactose. Anthu omwe ali ndi vutoli ayenera kupewa mkaka ndi zina zambiri za mkaka kapena kugwiritsa ntchito mavitamini owonjezera omwe amatchedwa lactase omwe amawathandiza kukumba shuga wa mkaka.
Chitsime:
United States Centers for Disease Control and Prevention. "Chakudya chabwino kwa aliyense: Zomwe zimayambira: Zakudya." Inapezeka pa March 8, 2016. http://www.cdc.gov/nutrition/everyone/basics/carbs.html.