Ebintu by’olina okumanya ku carbohydrates ne sukaali!

Leero tugenda kwogera ku birungo ebiyitibwa carbohydrates ne ssukaali, nga bino bikulu nnyo mu mmere yaffe. Oluusi tuwulira nnyo okwogera ku bino. Kale, bino ddala biruwa, birungi oba bibi eri omubiri gwaffe, era tubilonda tutya mu butuufu, mu ngeri ennyangu gy’osobola okutegeera.

Ebirungo ebiyitibwa carbohydrates kye ki?

Mu ngeri ennyangu, ebirungo ebiyitibwa carbohydrates bye bisinga era ebisinga okwanguyirwa okufunira emibiri gyaffe amaanyi. Ka kibeere mwana muto oba muntu mukulu, byetaagisa nnyo okusobola okusigala nga mulamu bulungi. Ebirungo ebiyitibwa carbohydrates biringa petulooli eri emibiri gyaffe. Tuzifuna mu mmere mu ngeri bbiri enkulu.

Ebirungo ebiyitibwa Carbohydrates ebyangu

Kino kye tuyita ssukaali omunyangu . Okugeza fructose asangibwa mu bibala ne lactose asangibwa mu mata. Naye tewerabira nti bino nabyo bisangibwa mu bibala ebirimu ebiriisa. Ssukaali asangibwa mu bintu nga chocolate n’ebyokunywa ebiwoomerera naye agwa mu kiti kino.

Ebirungo ebizibu ebiyitibwa Carbohydrates

Kino tukiyita sitaaki . Tugifuna mu nva endiirwa ezirimu sitaaki ng’amatooke n’amatooke, emmere ey’empeke, omuceere, omugaati, n’emmere ey’empeke. Bino biwa omubiri amaanyi matono buli luvannyuma lwa kaseera.

Bino bigayika bitya mu mubiri?

Lowooza ku kino, buli kirungo kya carbohydrate kye tulya, ka kibeere kyangu oba kizibu, okukkakkana nga kimenyeddwamu ssukaali omunyangu mu mibiri gyaffe. Oluvannyuma ssukaali ono ayingizibwa mu musaayi. Ssukaali bw’alinnya bw’ati, olubuto lwaffe lufulumya obusimu obuyitibwa ‘insulin’. Insulin ono ayamba okutwala ssukaali ali mu musaayi n’amusindika mu butoffaali bw’omubiri. Olwo obutoffaali obwo we busobola okukozesa ssukaali ono ng’amaanyi. Otegedde?

Kati laba emmere ezimu (naddala ezirimu ssukaali omungi n’empeke ezirongooseddwa ng’omugaati omweru n’omuceere omweru) zigaaya mangu nnyo ne zireeta ssukaali okweyongera mu musaayi mu bwangu. Naye, ebirungo ebizibu (complex carbohydrates) (ebisangibwa mu mpeke enzijuvu) bigayika mpola. N’olwekyo, ssukaali mu musaayi alinnya mpola. Okwongera okulya emmere ereeta ssukaali okweyongera amangu mu musaayi kiyinza okwongera ku bulabe bw’okufuna endwadde nga ssukaali.

Emmere ezimu ezirimu ebirungo ebizimba omubiri (carbohydrate) nnungi nnyo okusinga endala. Ebintu ebirungi by’oyinza okulondamu mulimu:

• Emmere ey’empeke erimu ebikuta
• Omuceere nga guliko bran (omuceere ogwa kitaka) .
• Omugaati ogulimu ebikuta
• Ekibala
• Eva endirwa
• Emmere y’amata erimu amasavu amatono

Endya ennungi, enzijuvu eri omwana asussa emyaka ebiri erina okuwa wakati wa 50% ne 60% ku kalori ze zonna eza buli lunaku okuva mu carbohydrates. Ekikulu kwe kufuna ebirungo bino ebisinga okuva mu bifo ebirungi n’okussa ekkomo ku ssukaali ayongerwako.

Waliwo ekintu ekiyitibwa "kirungi" ne "kibi" carbohydrates?

Carbohydrates zifunye erinnya ebbi katono ennaku zino, si bwe kiri? Abakugu mu by’obujjanjabi abamu balowooza nti...Okulya ennyo ebirungo ebirongooseddwa – kwe kugamba, ssukaali omulongooseemu asangibwa mu ssweeta n’ebyokunywa ebiwoomerera, n’omuceere omweru n’obuwunga obweru (ebisangibwa mu bika bingi ebya pasta n’omugaati) – y’emu ku nsonga lwaki omugejjo gweyongera.

Kiki ekituuka ku birungo ebiyitibwa carbohydrates "ebibi"?

Emmere emu eyinza etya okuleeta ekizibu ekinene bwe kiti? Lowooza ku kino, carbohydrates zino "embi" (ssukaali n'emmere erongooseddwa) nnyangu okufuna, zijja mu bungi, ziwooma, naye tezikujjuza mangu. Kale abantu bazirya nnyo okusinga bwe balina. Ebimu ku byo mu butuufu tebiwa mubiri mmere yonna - ebintu ng'ebyokunywa ebirimu ssukaali ne toffee "kalori njereere" zokka ezitaliiko mugaso gwa mmere.

Kale ssukaali yenna omunyangu mubi?

Nedda, ekyo toyinza kukyogera. Kubanga ebirungo ebiyitibwa carbohydrates ebyangu nabyo bisangibwa mu mmere nnyingi ezirimu ebiriisa. Ng’ekyokulabirako, ebibala, enva endiirwa, n’ebintu ebikolebwa mu mata. Bino biwa ebiriisa bingi ebikulu ebiyamba emibiri gyaffe okukula n’okusigala nga mulamu bulungi. Okugeza ebibala ebibisi birimu ebirungo ebiyitibwa carbohydrates ebyangu, naye era birimu ebintu bingi ebirungi nga vitamiini ne fiber.

Lwaki ebirungo ebiyitibwa ‘complex carbohydrates’ birungi nnyo?

Okusinziira ku ndagiriro y’emmere eya 2015–2020 eri Abamerika, waakiri ekitundu ky’empeke ze tulya zirina okuba nga zirimu ebirungo ebizibu (complex carbohydrates), oba emmere ey’empeke. Empeke enzijuvu, gamba ng’omuceere ogwa kitaka, oatmeal, emigaati egy’empeke, n’emmere ey’empeke, birungi okulonda. Endya erimu emmere ey’empeke eyinza okuyamba okukuuma obulwadde bwa sukaali n’endwadde z’omutima. Ebirungo ebizibu ebiyitibwa carbohydrates nabyo birina emigaso gino wammanga:

• Okugaaya kubaawo mpola: Empeke enzijuvu zirimu ebitundu byonna ebisatu eby’empeke (bran, germ, ne endosperm). Kyokka, empeke ezirongooseddwa, okusinga zirimu endosperm yokka. Empeke enzijuvu zirina bingi bye zirina okugaaya, n’olwekyo okugaaya kubaawo mpola. Ebirungo ebiyitibwa carbohydrates bwe biyingira mu mubiri, kyangu omubiri okubikwata.
• Erimu ebiwuziwuzi bingi: Emmere erimu ebiwuziwuzi bingi ekujjuza ekikendeeza ku kulya ennyo. Tekikoma awo, wabula bw’ogatta n’amazzi amangi, ekiwuzi kino kiyamba okuziyiza okuziyira era kiyinza n’okukuuma kookolo w’olubuto olunene.
• Awa vitamiini n’ebiriisa: Empeke enzijuvu zirimu ebirungo nga vitamiini B, magnesium, ne iron, wamu ne vitamiini n’ebiriisa ebikulu.

Abaana abasinga obungi abali mu myaka gy'okusoma balina okulya empeke nga "ounces equivalents" nga nnya ku mukaaga buli lunaku. "Ekyenkanankana ne ounce" bwe bungi bw'emmere mu kitundu kimu – okugeza, akatundu k'omugaati; ekikopo ky’emmere ey’empeke eyeetegefu okulya; oba ekitundu ky’ekikopo ky’omuceere ogufumbiddwa, pasta enfumbe oba omuceere ogwokya. Waakiri ekitundu ky’omuwendo guno kirina okuva mu mpeke enzijuvu.

Ka twogere ku sukaali.

Emmere erimu ssukaali – gamba ng’ebyokunywa ebikalu, bisikiiti, keeki, toffees, ice cream n’ebyokunywa ebimu eby’ebibala – etera okubaamu kalori nnyingi naye nga terimu ebiriisa bitono. Endya erimu ssukaali omungi ekwatagana n’omugejjo. Okulya ssukaali omungi nakyo kiyinza okuvaako amannyo okuvunda. Kirungi ebitundu ebitakka wansi wa 10% ku kalori zo zonna eza buli lunaku ziva mu ssukaali ayongerwako.

Mu kifo ky’okulya emmere ey’akawoowo erimu ssukaali, abaana bo bawe eby’okulya ebirimu obulamu ng’ebibala. Ebibala bibaamu nnyo obuwoomi obw’obutonde, ebirungo ebizimba omubiri, n’ebiwuziwuzi ne vitamiini abaana bye beetaaga.

Engeri ennungi ey’okukendeeza ku sukaali ayongerwako kwe kusalako sooda n’ebyokunywa ebirala ebirimu ssukaali. Lowooza ku nsonga zino:

• Ekibbo kya 355 ml (12 oz) eky’ekyokunywa ekikalu ekirimu kaboni kirimu ebijiiko bya ssukaali nga 10 (49 ml) ne kalori 150.
• Engeri enkulu ssukaali ow’enjawulo gy’ateekebwa mu mmere y’abaana eya buli lunaku kwe kuyita mu byokunywa ebiwoomerera.
• Omwana bw’anywa ekyokunywa kimu ekirimu ssukaali wa mililita 355 buli lunaku kyongera emikisa gy’okugejja.
• Asidi ali mu byokunywa ebiwoomerera asobola okuleetera amannyo okusaanuuka, ate ssukaali asusse naye asobola okuvaako ebituli.

Mu kifo ky’ebyokunywa ebirimu ssukaali oba ebyokunywa ebibala (ebiyinza n’okubeeramu ssukaali ayongerwako, nga sooda), waayo amata agataliimu masavu mangi, amazzi oba omubisi gw’ebibala 100%. Naye jjukira: Newankubadde omubisi gw’ebibala 100% teguliimu ssukaali, kalori eziva mu ssukaali oyo ow’obutonde zisobola okugatta. Kale kkomo ku mubisi gw’ebibala ku 4–6 ounces (118–177 ml) eri abaana abali wansi w’emyaka 7, ate nga tegusukka 8–12 ounces (237–355 ml) eri abaana abakulu n’abaana abato.

Ofuna otya amawulire agakwata ku mmere?

Si kyangu bulijjo okuzuula okulonda okulungi n’okubi. Ekiwandiiko ekiwandiikiddwa ku Nutrition Facts ku bipapula by’emmere kiyinza okuyamba mu nsonga eno.

Okumanya ebikwata ku kaboni, noonya ennamba zino essatu:

• Total Carbohydrate: Omuwendo guno, ogulagibwa mu grams, gulimu ebika bya carbohydrates ebiwerako: Dietary Fiber, Sugars, ne carbohydrates endala.
• Dietary Fiber: Kino kibeera wansi wa carbohydrates zonna awamu. Ebiwuziwuzi mu mmere tebirina kalori, era emmere erimu ebiwuziwuzi bingi erina emigaso mingi eri obulamu.
• Ssukaali: Kino nakyo kibeera wansi wa carbohydrates zonna awamu. Ebiwandiiko ebimu ebiraga ebiriisa byawula wakati wa ssukaali ow’obutonde ne ssukaali ayongerwako. Ssukaali ow’obutonde asangibwa mu bintu ng’ebibala n’amata. Emmere ey’akawoowo, toffees n’ebyokunywa ebiwoomerera birimu ssukaali mungi ayongerwako. Okulaba oba emmere eyongeddemu ssukaali, noonya ssukaali, siropu wa kasooli oba ebiwoomerera ebirala nga dextrose, fructose, omubisi gw’enjuki oba molasses mu lukalala lw’ebirungo.Weewale ebintu ebirimu ssukaali oba ebiwoomerera ebirala waggulu ku lukalala lw’ebirungo.

Wadde nga carbohydrates zirimu calories 4 zokka buli gram, calories zisobola okwegatta amangu olw’obungi bwa sukaali mu mmere ey’akawoowo. Era bino "empty calories" bitera okuba nga bitono mu biriisa ebirala.

Ebirungo ebizimba omubiri (carbohydrates) okusobola okufuna obulamu obulungi: Ebintu by’olina okujjukira

Okay, kale twogedde nnyo ku carbohydrates ne sukaali. Ekisinga obukulu kwe kulonda ebirungo ebiyitibwa carbohydrates ebirungi. Ekyo kitegeeza okulonda emmere ey’empeke, ebibala, enva endiirwa, n’amata n’amata agataliimu masavu mangi. Ekirala, kkomo ku mmere erimu ssukaali. Era kukubiriza abaana okubeera abajjumbize buli lunaku.

Era tewerabira, olina okuba ekyokulabirako ekirungi. Abaana bo bajja kulaba emize gyo emilamu era bagigoberere. Kino kijja kuggulawo ekkubo ly’obulamu obulungi, nga bakyali bato era nga bakuze.

Kale, ebirungo ebiyitibwa carbohydrates si kintu kya kutya, wabula kintu emibiri gyaffe kye gisobola okukozesa singa girondeddwa obulungi. Okifunye, nedda?

Carbohydrates, Ssukaali, Simple Carbohydrates, Complex Carbohydrates, Empeke enzijuvu, Endya, Endya y'abaana, (Carbohydrates), (Ssukaali), (Empeke enzijuvu), (Endiisa)