Menene carbohydrates? Shin jikinmu yana buƙatar su da gaske?

Sannu! Yaya kake? A yau za mu yi magana game da wani abu da muke samu daga abincinmu, wanda yake da matuƙar muhimmanci ga jikinmu. Wannan shine carbohydrates . Wataƙila kun ji wannan sunan a wani wuri, ko? Wataƙila likita ya faɗi haka, ko kuma kun ji shi a jarida ko a talabijin yana magana game da irin waɗannan abinci. To, menene waɗannan carbohydrates? Shin jikinmu yana buƙatar su da gaske? Bari mu yi magana game da duk wannan a sauƙaƙe, ta hanyar da za ku fahimta da sauƙi. Kada ku ji tsoro, zan yi magana game da wannan kamar ina magana da aboki, ba tare da amfani da manyan kalmomi ba.

Menene carbohydrates?

A taƙaice dai, carbohydrates suna ɗaya daga cikin manyan sinadarai guda uku da ke cikin abincin da muke ci. Sauran biyun sune furotin da mai . Wataƙila kun ji labarin waɗannan sunaye. Don haka, waɗannan carbohydrates sune babban abin da ke ba wa jikinmu kuzari, wato, babban abin da ke ba da kuzari . Kamar fetur ga mota, ko wutar lantarki ga haske, carbohydrates suna ga jikinmu. Muna buƙatar kuzari don gudu, tsalle, tunani, aiki, har ma da numfashi. Wannan kuzarin galibi ana samunsa ne daga waɗannan carbohydrates.

Ka yi tunanin, idan ka ci wani abu da safe ka je makaranta ko ofis, kana da ƙarfin yin aiki duk tsawon yini. Waɗannan carbohydrates suna da matuƙar taimako wajen ba ka wannan kuzarin.

Akwai nau'ikan carbohydrates?

Eh, akwai manyan nau'ikan carbohydrates guda biyu. Kamar yadda akwai nau'ikan wake guda biyu (dariya). Bari mu ga menene su:

1. Sukari: Waɗannan su ne carbohydrates waɗanda ke samar da kuzari mai sauri ga jiki.

2. Sitaci da Zare: Waɗannan suna ba jiki kuzari a hankali, amma suna taimakawa wajen kiyaye kuzari na tsawon lokaci.

To, za mu yi magana game da kowanne daga cikin waɗannan nau'ikan dalla-dalla ?

Sugars - kuzari mai sauri!

Idan muka ce "sukari," nan take muke tunanin sukarin da muke sakawa a cikin shayinmu, ko ba haka ba? Wannan kuma wani nau'in sukari ne. Muna kuma kiran waɗannan carbohydrates masu sauƙi . Saboda tsarin ƙwayoyin halittarsu yana da sauƙi, jiki yana sha su cikin sauƙi kuma ya mayar da su kuzari.

Ina waɗannan sukari suke?

• 'Ya'yan Itace: 'Ya'yan itace kamar mangwaro, ayaba, da gwanda suna ɗauke da sukari. Waɗannan suna da kyau sosai.
• Madara da kayayyakin kiwo: Madara da yogurt, kamar kayayyakin kiwo, suna dauke da nau'in sukari da ake kira `(Lactose).`
• Suga da muke ƙarawa a abinci: Ana samun wannan sukari a cikin abubuwa kamar sukari da aka ƙara a shayi da kofi, abinci mai daɗi, kek, biskit, toffees, da cakulan.
• Abubuwan sha masu zaki: Abubuwan sha iri-iri masu zaki da ake samu a shaguna suma suna da yawan sukari.

Irin waɗannan nau'ikan sukari suna ba wa jiki kuzari cikin sauri. Kawai ka yi tunani, idan ka ji gajiya, cin 'ya'yan itace na iya sa ka ji daɗi. Duk da haka, shan sukari da yawa, musamman sukari da aka sarrafa, ba shi da kyau ga jiki. Yana iya haifar da ƙaruwar nauyi da ruɓewar haƙori. Saboda haka, ya fi kyau a ci abinci mai ɗauke da sukari na halitta, kamar 'ya'yan itatuwa.

Hadaddun Carbohydrates - Sitaci da Zare - Tushen kuzari mai lafiya wanda ake narkewa cikin sauƙi!

Ana kiran waɗannan carbohydrates masu rikitarwa . Domin sun ƙunshi ƙwayoyin sukari masu sauƙi da yawa waɗanda aka haɗa su wuri ɗaya, kamar dogayen sarƙoƙi. Kamar sarƙoƙi da aka yi da lu'u-lu'u da yawa da aka haɗa wuri ɗaya. Don haka yana ɗaukar lokaci kafin jiki ya narke su. Amma hakan yana da kyau, domin a lokacin jiki yana samun kuzari a hankali, ba duka a lokaci guda ba. Don haka za ku iya ci gaba da jin yunwa na dogon lokaci.

Sitaci

Sitaci sinadari ne da aka saba amfani da shi a cikin manyan abincinmu.

Ina wannan sitaci yake?

• Hatsi: Shinkafa (farkon shinkafa, shinkafar launin ruwan kasa), buckwheat, hatsi, sha'ir, burodi (musamman burodin bran), taliya, taliya, da sauransu.
• Nau'ikan dankali: Dankali, dankali mai zaki, rogo, da doya.
• Wasu kayan lambu da wake: Abubuwa kamar masara, wake, da wake suma suna ɗauke da sitaci.

Waɗannan abincin masu sitaci suna ba mu kuzarin da muke buƙata don yin aiki a duk tsawon yini.

Zare

Fiber kuma wani nau'in carbohydrate ne mai rikitarwa. Amma abin da ya fi muhimmanci game da wannan shi ne cewa jikinmu ba zai iya narke wannan sinadari gaba ɗaya ba. "To me yasa za ku ci shi?" kuna iya mamaki. Ko da yake sinadari ba ya narkewa, yana da fa'idodi da yawa ga jikinmu!

Menene amfanin zare?

• Yana kiyaye hanjin cikin yadda ya kamata: Yana rage matsaloli kamar maƙarƙashiya.
• Yana ba da jin daɗin cikawa: Wannan yana taimakawa wajen sarrafa yawan cin abinci da kuma taimakawa wajen rage kiba.
• Yana taimakawa wajen daidaita matakan sukari a jini: Wannan yana da matuƙar muhimmanci ga mutanen da ke fama da ciwon suga.
• Hakanan yana taimakawa rage matakan cholesterol a cikin jini.

Ina waɗannan zare suke?

• 'Ya'yan itace: Musamman 'ya'yan itatuwa da ake ci tare da bawon (kamar apples da pears).
• Kayan Lambu: Kusan dukkan kayan lambu, kamar ganye, wake, karas, da beets, suna ɗauke da zare.
• Hatsi cikakke: shinkafa mai launin ruwan kasa (ja), burodi mai launin toka, hatsi.
• Gyada da abincin da aka yi da goro: lentil, wake, wake kore, wake.

Shin ka fahimta? Sugar, sitaci, da zare duk carbohydrates ne. Amma fa'idodin da kowanne nau'i ke bayarwa ga jikinmu da kuma yadda suke aiki sun ɗan bambanta.

Ta yaya jikinmu yake amfani da carbohydrates? - Labari kaɗan!

To, yanzu bari mu ga yadda waɗannan carbohydrates da muke ci suke canzawa zuwa kuzari a jiki. Wannan kamar ƙaramin labari ne.

1. Kai abinci cikin baki da tauna shi: Idan muka ci abinci mai dauke da sinadarin carbohydrate (misali, shinkafa ko 'ya'yan itace), tofa a bakinmu zai fara narkewa.

2. Tafiya zuwa ciki da hanji: Wannan abincin yana tafiya zuwa ciki, daga nan kuma zuwa ƙananan hanji. Nan ne ake narkar da carbohydrates gabaɗaya kuma a mayar da su zuwa glucose, mafi sauƙin sashi. Ka yi tunanin, kamar yadda muka yanke babban katako zuwa ƙananan guntu, manyan ƙwayoyin da ake kira carbohydrates ana raba su zuwa ƙananan ƙwayoyin glucose.

3. Shakar glucose cikin jini: Sai a sha "Glucose" ɗin da aka samar ta wannan hanyar a cikin jininmu daga hanji. Sannan matakin sukarin jininmu ya ɗan hau. Wannan al'ada ce.

4. Matsayin insulin: Idan matakin `(Glucose)` a cikin jini ya ƙaru kamar haka, wani gabobi da ake kira ` (Insulin) ` a jikinmu yana samar da wani hormone da ake kira `(Insulin)`. Wannan `(Insulin)` mutum ne mai matuƙar muhimmanci. Kamar maɓalli ne.

5. Makamashi ga ƙwayoyin halitta: `(Insulin)` shine abin da ke buɗe ƙofofin ƙananan sassan jikinmu , ƙwayoyin halitta , kuma yana taimaka wa `(Glucose)` a cikin jini ya shiga ƙwayoyin halitta. `(Glucose)` da ke shiga ƙwayoyin halitta shine abin da muke amfani da shi azaman makamashi. Yana kama da mai ga biliyoyin ƙananan injuna a jikinmu.

Me zai faru da yawan glucose?

Idan muka ci carbohydrates fiye da yadda muke buƙata, glucose mai yawa ana fara adana shi a cikin hanta da tsokoki a matsayin glycogen . Wannan kamar bankin wutar lantarki ne. Ana iya amfani da shi daga baya lokacin da muke buƙatar kuzari. Duk da haka, idan akwai wani ƙarin glucose da ya rage bayan waɗannan shagunan sun cika, ana adana shi a cikin jiki azaman mai. Shi ya sa wasu mutane ke cewa cin carbohydrates da yawa yana sa ku kitse. Akwai ɗan gaskiya a cikin hakan, amma ya dogara da nau'in carbohydrates da muke ci, adadin, da matakin aikinmu.

To, me yasa carbohydrates suke da mahimmanci a gare mu? Menene kyawawan carbohydrates?

Yanzu wataƙila kun fahimci cewa carbohydrates suna da mahimmanci ga jikinmu.

• Babban tushen kuzari: Kwakwalwarmu da tsarin jijiyoyi na tsakiya suna samun kuzarinsu ne musamman daga '(Glucose)'. Wannan yana nufin cewa carbohydrates suna da mahimmanci ga abubuwa kamar tunani, koyo, da tunawa yadda ya kamata.
• Don motsa jiki: Carbohydrates suna samar da kuzari ga duk abin da muke yi, ko dai gudu ne, tsalle, ko motsa jiki.
• Amfanin Fiber: Kamar yadda muka tattauna a baya, sinadarin carbohydrates mai kama da fiber yana da fa'idodi da yawa ga lafiyarmu.

Yadda ake zaɓar carbohydrates masu kyau?

Wannan shine mafi mahimmanci. Ba dukkan carbohydrates ake samar da su iri ɗaya ba. Ya kamata mu yi ƙoƙarin cin carbohydrates masu rikitarwa, masu ɗauke da fiber, da kuma masu gina jiki.Zaɓi.

• Zaɓi hatsi cikakke: burodin bran maimakon farin burodi, shinkafar launin ruwan kasa maimakon farin shinkafa, buckwheat, hatsi, da sauransu. Waɗannan suna da wadataccen fiber da bitamin.
• 'Ya'yan itatuwa da kayan lambu: Ku haɗa nau'ikan 'ya'yan itatuwa da kayan lambu da dama a cikin abincinku kowace rana. Waɗannan suna cike da sukari na halitta, zare, bitamin, da ma'adanai.
• Legumes: Ku ci abubuwa kamar lentil, wake, wake kore, da wake akai-akai. Waɗannan su ne tushen furotin da kuma carbohydrates.
• A rage yawan sukari da abinci mai zaki: A rage yawan cin abinci kamar kek, biskit, toffee, ice cream, da abubuwan sha masu zaki gwargwadon iyawa. Waɗannan kalori ne kawai marasa amfani ba tare da wani amfani a jiki ba.

Ka yi tunanin, idan ka ci hatsi tare da madara da 'ya'yan itace da safe, zai ba ka kyakkyawan farawa na yini, zare, da bitamin. Kuma idan ka ci shinkafa ja tare da kayan lambu, lentil, da kifi don abincin rana, wannan kuma abinci ne mai daidaito sosai.

Wasu kurakurai game da carbohydrates da gaskiya

A wasu lokutan akwai rashin fahimta game da carbohydrates a cikin al'umma. Bari mu duba hakan.

• "Duk carbohydrates suna sa ka kiba": Wannan ba gaskiya ba ne gaba ɗaya. Kamar yadda muka tattauna a baya, matsalar tana cikin nau'in da adadin carbohydrates da muke ci. Cin abubuwa da yawa kamar alewa da gari na iya haifar da ƙaruwar nauyi. Amma cin matsakaicin adadin carbohydrates masu kyau kamar hatsi cikakke, 'ya'yan itatuwa, da kayan lambu ba zai yi ba.
• "Kawar da dukkan carbohydrates daga abincinka yana da kyau ga lafiyarka ": Wannan kuma kuskure ne. Jikinmu, musamman kwakwalwarmu, yana buƙatar carbohydrates don samun kuzari. Rage carbohydrates gaba ɗaya na iya haifar da gajiya, ciwon kai, da wahalar mai da hankali. Abu mafi mahimmanci shine zaɓar carbohydrates masu dacewa kuma ku ci su daidai gwargwado.

Ka tuna, babu wani abinci da za a iya sanya masa suna "mai kyau" ko "mara kyau." Abin da ke da mahimmanci shine daidaito da daidaito.

Bari mu tuna abin da muka tattauna a lokaci guda. (Saƙon Kai-Gida)

To, mun yi magana sosai game da carbohydrates a yau, ko ba haka ba? Yanzu bari mu taƙaita komai kaɗan mu tuna da shi.

• Carbohydrates sune babban sinadari da ke ba wa jikinmu kuzari, kamar fetur ga mota.
• Akwai manyan nau'ikan carbohydrates guda biyu: sukari (ƙarfin kuzari mai sauri) da sitaci/zare (ƙarfin kuzari mai ɗorewa a hankali).
• Jikinmu yana narkar da carbohydrates zuwa glucose , wanda, tare da taimakon insulin hormone, ke samar da makamashi ga ƙwayoyin halitta.
• Zaɓar ingantattun carbohydrates yana da matuƙar muhimmanci. Hatsi, 'ya'yan itatuwa, kayan lambu, da wake su ne mafi kyawun zaɓi.
• A rage cin abinci da abin sha masu sukari, da kuma carbohydrates masu inganci gwargwadon iyawa.
• Ba kyakkyawan ra'ayi ba ne a cire carbohydrates gaba ɗaya daga abincin da kake ci.Cin abinci mai kyau da isasshen carbohydrates yana da mahimmanci don rayuwa mai lafiya.

Don haka, ina fatan za ku fahimci carbohydrates sosai a yau. Idan kun duba farantin ku, yanzu kun san menene carbohydrates a ciki da kuma muhimmancin su ga jiki. Domin ku kasance cikin koshin lafiya, yana da matukar muhimmanci ku san abin da muke ci. Idan kuna da wasu tambayoyi, kada ku manta da tambayar likitan abinci mai gina jiki ko likita.

Carbohydrates , sukari, sitaci, glucose, insulin, kuzari, abinci mai lafiya