Mutane da yawa suna da wata alaƙa ta musamman da carbohydrates, ko "carbohydrates" kamar yadda muka san su. Duk muna son ɗanɗanon abinci kamar burodi, taliya, dankali, da shinkafa. Amma idan muka ƙara nauyi kaɗan ko muka kamu da wata cuta, da farko muna zargin waɗannan abincin. Sau nawa kuka ji labarin "Na yi girma da shinkafa?" Amma carbohydrates ba su da kyau ko mara kyau. Yawancin abincin da muke ci suna ɗauke da carbohydrates. Haka kuma, carbohydrates babban tushen kuzari ne, ko mai, wanda jikinmu ke buƙatar ya yi aiki a duk tsawon yini.
A taƙaice dai, menene carbohydrates?
Carbohydrates babban sinadari ne da jikinmu ke buƙata a adadi mai yawa, wanda ake kira macronutrient . Sauran manyan sinadari guda biyu da muke buƙata a adadi mai yawa sune furotin da mai . Baya ga waɗannan, akwai sinadari da muke buƙata a ƙananan adadi, kamar bitamin da ma'adanai , waɗanda muke kira micronutrients.
Za a iya raba carbohydrates zuwa manyan rukuni biyu:
1. Simple Carbohydrates: Waɗannan ana narkewa da sauri. Saboda haka, suna iya haifar da ƙaruwar sukari a cikin jini kwatsam. Wannan kuma yana iya haifar da ƙaruwar nauyi a cikin dogon lokaci.
2. Kayayyakin Carbohydrates Masu Hadaka: Waɗannan suna ɗaukar lokaci mai tsawo kafin a narke su kuma suna ɗauke da sinadarai masu mahimmanci kamar zare , bitamin, da ma'adanai.
A matsakaici, babba mai lafiya ya kamata ya sami tsakanin kashi 45% zuwa 65% na jimlar adadin kuzarin da yake ci a kullum daga carbohydrates. Ga wanda ke cin kalori 2,000 a rana, wannan zai kai kimanin gram 275. Duk da haka , wannan adadin zai iya bambanta dangane da shekarunka, matakin aiki, da kuma yanayin lafiyarka . Don haka ya fi kyau ka yi magana da likitanka game da adadin da ya dace da kai. Yana da mahimmanci ka sami mafi yawan carbohydrates ɗinka daga carbohydrates masu lafiya da rikitarwa.
Nau'ikan carbohydrates guda 3 a cikin abincin da muke ci
Akwai manyan nau'ikan carbohydrates guda uku a cikin abincin da muke ci da abin sha. Idan ka fahimci waɗannan sosai, zai fi maka sauƙi ka zaɓi tsakanin mai kyau da mara kyau.
| Nau'in carbohydrate | Bayani | Misalai |
|---|---|---|
| Sukari | Waɗannan su ne mafi sauƙin carbohydrates. Wasu ana samun su ta halitta a cikin abinci. Wasu kuma ana ƙara su ta hanyar wucin gadi lokacin shirya abinci. | Fructose a cikin 'ya'yan itatuwa, lactose a cikin madara da kayayyakin kiwo, sukari a cikin abubuwan sha masu zaki, kek, da biskit. |
| Sitaci | Waɗannan nau'in carbohydrates ne masu rikitarwa waɗanda aka haɗa su da ƙwayoyin sukari da yawa waɗanda aka haɗa su wuri ɗaya. | Shinkafa (musamman shinkafar bran), dankali, dankali mai zaki, rogo, hatsi, wake kamar chickpeas, wake, da lentil. |
| Zare | Wannan kuma wani nau'in carbohydrate ne mai rikitarwa. Duk da haka, jikinmu ba zai iya narkar da waɗannan ba. Saboda haka, suna ratsa ta cikin tsarin narkewar abinci kuma ana fitar da su a cikin najasa. | Kayan lambu, 'ya'yan itatuwa, ganye, hatsi, legumes, hatsi gaba ɗaya, goro. |
Menene amfanin carbohydrates masu kyau ga jiki?
Yana da matukar muhimmanci a hada nau'ikan carbohydrates masu dacewa a cikin abincinku. Ga wasu dalilai da yasa hakan ke faruwa:
- Samar da kuzari: Carbohydrates sune babban tushen makamashin jikinmu. Suna tarwatsewa zuwa glucose, wanda ke samar da kuzari ga kwakwalwarmu da tsokoki. Protein ko kitse ba za su iya samar da kuzari yadda ya kamata ba.
- Abinci Mai Gina Jiki: Carbohydrates da ke fitowa daga abinci cikakke, kamar 'ya'yan itatuwa, kayan lambu, da hatsi cikakke, suna cike da bitamin, ma'adanai, da kuma sinadaran phytonutrients masu yaƙi da cututtuka.
- Samun Fiber: Baya ga sauƙaƙe narkewar abinci , fiber yana taimakawa rage matakan cholesterol a cikin jini da kuma sarrafa matakan sukari a cikin jini. Cin abinci mai wadataccen fiber yana iya rage haɗarin cututtukan zuciya da wasu nau'ikan ciwon daji .
- Yana taimakawa wajen kiyaye lafiyayyen nauyi: Ka yi tunani a kai, za ka ji daɗi sosai idan ka ci burodin hatsi gaba ɗaya fiye da yadda kake yi idan ka ci yanka biyu na farin burodi, ko ba haka ba? Dalili kuwa shi ne cewa hadaddun carbohydrates suna ɗauke da zare. Waɗannan suna sa ka ji ƙoshi, wanda ke taimakawa wajen sarrafa yawan cin abinci. Babban tatsuniya ne cewa carbohydrates masu lafiya suna haifar da ƙaruwar nauyi.
To me kake tunani game da wannan abincin 'ƙananan carbohydrates'?
Mutane da ke ƙoƙarin rage kiba galibi ana mayar da hankalinsu ga cin abinci mai ƙarancin kitse ko ƙarancin carbohydrates. Duk waɗannan hanyoyin guda biyu na iya taimaka muku rage kiba. Duk da haka, wasu bincike sun nuna cewa cin abinci mai ƙarancin kitse na iya taimaka muku rage kitse a jiki.
Idan ka fara cin abinci mai ƙarancin carbohydrates, za ka iya jin kamar kana rage kiba da sauri a cikin 'yan kwanakin farko. Babban dalilin hakan shine rashin riƙe ruwa a jikinka. Ba wai ƙona kitse ba ne.
Haka kuma, wasu abinci masu ƙarancin carbohydrate na iya zama mai yawan kitse mai yawa, wanda ba shi da kyau ga lafiyar zuciya a cikin dogon lokaci.
A cikin bincike biyu da Cibiyoyin Lafiya na Ƙasa suka gudanar, an nemi mahalarta su ci abincin da aka tanadar kawai, ba tare da kawo abinci daga waje ba. A cikin wani bincike, an nemi mahalarta su gwada abinci mai ƙarancin kitse da kuma abinci mai ƙarancin carbohydrate. Duk da cewa duka abincin sun haifar da raguwar kitse, abincin mai ƙarancin kitse ya haifar da mafi girman asarar kitse a jiki .
Saboda haka, maimakon a daina shinkafa da burodi gaba ɗaya ba zato ba tsammani, ya fi kyau a yi taka tsantsan game da nau'in da adadin carbohydrates da kuka zaɓa .
Carbohydrates da Ciwon Jini
Idan kana da ciwon suga kuma kana damuwa game da yawan carbohydrates da kake ci, yana da matukar muhimmanci ka san waɗannan ra'ayoyi guda biyu.
1. Ma'aunin Glycemic (GI): A takaice dai, wannan kimantawa ce ta yadda carbohydrates da ke cikin abinci ke canzawa da sauri zuwa sukari. Abincin da ke da babban GI yana ƙara yawan sukari a cikin jini da sauri.
2. Glycemic Load (GL): Ba za ka iya yanke shawara ko abinci yana da kyau ko mara kyau ba bisa ga ƙimar GI kaɗai. Domin ba ya la'akari da adadin da muke ci. Misali, kankana tana da ƙimar GI mai yawa, amma adadin carbohydrates a cikin yanki na kankana da muke ci yana da ƙasa. Glycemic Load (GL) kuma yana la'akari da adadin abincin da muke ci. Saboda haka, wannan ƙimar GL ta fi amfani ga kula da ciwon suga da zaɓin abinci mai kyau.
| Rarraba abinci bisa ga nauyin glycemic | |
|---|---|
| Abincin da ke da babban nauyin glycemic da ya kamata a rage | |
| Cakulan, tofi, alewa | Hatsi na karin kumallo da aka sarrafa |
| Soyayyen dankalin turawa | Shinkafa fara, burodi fari |
| Dankali da aka dafa | Abin sha mai daɗi |
| Abinci mai lafiya tare da ƙarancin nauyin glycemic don zaɓa daga | |
| Tuffa, lemu, pears | Gyada kamar gyada da cashew |
| Wake, wake, lentil | Kayan lambu kamar karas, wake, kabeji |
| Hatsi, hatsin bran | Yogurt (babu sukari) |
Saƙon Ɗauka Gida
- Carbohydrates sune babban tushen makamashin jikinmu. Ba su ne abokan gaba ba. Abin da ke da muhimmanci shi ne nau'in da adadin carbohydrates da kuka zaɓa.
- Zaɓi carbohydrates masu rikitarwa kamar hatsi cikakke, kayan lambu, da 'ya'yan itatuwa maimakon carbohydrates masu sauƙi, masu inganci kamar sukari, farin burodi, da farin shinkafa.
- Rage nauyi na farko a kan abincin da ba shi da carbohydrates yana faruwa ne sakamakon raguwar ruwa, ba raguwar kitse ba. A kowane irin abinci, yi la'akari da lafiyar zuciya.
- Idan kana da ciwon suga ko wata matsala ta lafiya, yana da matukar amfani ka san nauyin glycemic yayin zabar abinci.
- Kafin ka yi wani babban sauyi a cikin abincinka, musamman idan kana da wata matsala ta lafiya, ka tabbata ka yi magana da likitanka ko mai sayar da magunguna don neman shawara.
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