Reka twige neza icyo karubohidrati ari cyo n'akamaro kazo ku mubiri wawe.

Ese wigeze wibaza uburyo ibiryo turya biha umubiri wacu imbaraga? Cyangwa se wigeze wibaza icyo karubohidrati ari cyo n'impamvu ari ingenzi kuri twe? Uyu munsi, turaganira kuri izi ntungamubiri z'ingenzi zitwa karubohidrati mu buryo bworoshye cyane ushobora kumva.

Karubohidrati ni iki?

Mu magambo make, karubohidrati ni ubwoko bw'intungamubiri buboneka muri bimwe mu byo turya n'ibyo tunywa. Mu by'ukuri, biri mu cyiciro cy'intungamubiri manini . Isukari, ibinyampeke (nk'ibinyampeke), na fibre ni ubwoko bwa karubohidrati.

Imibiri yacu ikeneye ubundi bwoko bubiri bw'intungamubiri: ibinure na poroteyine. Kugira ngo imibiri yacu ikomeze kugira ubuzima bwiza, tugomba kubona intungamubiri zose uko ari eshatu ziringaniye .

Kuki imibiri yacu ikenera karubohidrati?

Dore ikintu cy'ingenzi: Karubohidrati ni lisansi nyamukuru itanga ingufu ku mibiri yacu. Nk'uko dushyira lisansi cyangwa mazutu mu modoka, imibiri yacu ikoreshwa ahanini n'izi karubohidrati kugira ngo ikore, itekereze, irye, yiruke, isimbuke, kandi ikore ibi bintu byose.

Reka turebe uko ibi bigenda, si byo se?

1. Iyo turya ibiryo birimo karubohidrati, igogora ryacu rirabigabanya buhoro buhoro.

2. Hanyuma izi karubohidrati zangiritse, ubu twita isukari cyangwa isukari yo mu maraso , zinjira mu maraso yacu.

3. Hanyuma umubiri wacu ugakora imisemburo yitwa insuline . Iyi insuline ifasha isukari iba yarundanyije mu maraso koherezwa mu turemangingo tw'umubiri wacu no gutanga ingufu.

4. Tekereza, iyo umubiri wacu ubonye isukari nyinshi kuruta iyo dukeneye, uyibika mu mitsi yacu no mu mwijima kugira ngo izakoreshwe nyuma.

5. Iyo ingano ntarengwa yo kubika irenze, umubiri ubika iyi glucose irenze nk'ibinure .

Ingano ya karubohidrati turya igira ingaruka ku rugero rw'isukari mu maraso yacu. Iyo turiye karubohidrati nyinshi, urugero rw'isukari mu maraso yacu rushobora kwiyongera. Ibi byitwa `(hyperglycemia).` Iyo iki kibazo gikomeje, uba ufite ibyago byinshi byo kurwara `(Diabetes Mellitus).` Nanone, niba hari abantu batarya karubohidrati zihagije, urugero rw'isukari mu maraso yabo rushobora kugabanuka. Ibi byitwa `(hypoglycemia)`.

Ni irihe tandukaniro riri hagati ya karubohidrati zoroshye na karubohidrati zigoye?

Noneho reka turebe ubwoko bubiri bw'ingenzi bwa karubohidrati. Ni karubohidrati zoroshye na karubohidrati zigoye.

Itandukaniro riri hagati y’ibyo byombi riterwa n’imiterere y’ibinyabutabire by’ibiryo n’uburyo umubiri wacu ubyinjiza vuba .

• Karubohidrati zigoye: Izi bifata igihe gito kugira ngo umubiri wacu ushobore kuzisya. Kubwibyo, iyo tuziriye, urugero rw'isukari mu maraso ntirwiyongera ako kanya. Nizo zitanga imbaraga ku mubiri. Nanone, izi karubohidrati zigoye zirimo vitamine nyinshi, imyunyungugu na fibre umubiri wacu ukeneye. Izi ni nk'inshuti zacu magara, zigira akamaro kanini ku mubiri. Urugero, umuceri w'ibinyampeke, ingano, kurakkan, imboga, imbuto (zimwe).

• Karubohidrati zoroshye: Ku rundi ruhande, karubohidrati zoroshye ni ubwoko bw'isukari igogorwa vuba . Kubwibyo, iyo uriye ibi, urugero rw'isukari mu maraso yawe ruhita ruzamuka. Tekereza ku rugero rwo hejuru ruboneka nyuma yo kunywa ikinyobwa cyiza. Ariko urwo rugero rugabanuka vuba. Iyo uriye karubohidrati nyinshi zoroshye, uba ufite amahirwe menshi yo kwiyongera ibiro, kurwara diyabete, indwara z'umutima, no kongera urugero rwa cholesterol mu mubiri wawe. Urugero, ibintu nk'isukari, ibintu biryoshye, umugati wera, na keke. Ugomba kwitonda gato kuri ibi.

Tekereza kuri ibi, ibyiyumvo ugira iyo uriye agace k'umugati wera, n'ibyo ugira iyo uriye umuceri w'ibirayi. Umugati wera ushobora gutuma ushonje vuba, ariko umuceri w'ibirayi utuma uhora urya igihe kirekire, sibyo? Iryo ni ryo tandukaniro.

None se koko karubohidrati zoroshye ni mbi?

Biragoye gato guhita ushyira ibintu nk'ibi ngo "Oh, ibi ni byiza, ibi ni bibi. " Karubohidrati zoroshye si ngombwa ko ziba "mbi." Ariko, ntabwo zitanga intungamubiri zimwe na karubohidrati zihambaye zitanga ku mibiri yacu.

Ikintu cyiza cyo gukora ni ugushyira mu mirire yawe ibiryo byinshi bikungahaye ku ntungamubiri kandi ukagenzura kandi ukagabanya indyo yawe ya karubohidrati. Ni byiza kugisha inama muganga wawe kugira ngo akugire inama ku mirire ikubereye.

Ni ubuhe bwoko bwa karubohidrati?

Hari ubwoko butatu bw'ingenzi bwa karubohidrati mu biribwa no mu binyobwa:

1. Fibre

2. Ibinyampeke

3. Isukari

Fibre na Starches ni ubwoko bwa Karubohidrati Zikomeye . Isukari ni ubwoko bwa Karubohidrati Zisanzwe.Ubwoko. Iyo urebye ku kirango cy'imirire kiri ku ipaki y'ibiribwa uguze mu iduka, uzabona ko kiri ku rutonde rwa "Karubohidrati zose." Ibyo bivuze igiteranyo cy'ubwoko bwose uko ari butatu.

Reka twige bike kuri fibre.

• Fibre ni ikintu kiboneka mu biribwa bikomoka ku bimera, nk'imbuto, imboga, n'ibinyampeke byuzuye. Ibiryo bikomoka ku matungo, nk'ibikomoka ku mata n'inyama n'amafi, nta fibre irimo na gato.
• Fibre nayo ni ubwoko bw'ibinyabutabire bugoye kandi bufite ubuzima bwiza. Hari ubwoko bubiri bw'ingenzi bwa fibre: fibre ishongesha ( ishongesha mu mazi) na fibre idashobora gushongesha (itashongesha mu mazi). Urugero, ibigori birimo fibre idashobora gushongesha.
• Nubwo imibiri yacu idashobora gusya fibre neza, iyi fibre ishongesha kandi idashongesha ifasha mu igogora kuko inyura mu mara yacu, ikarinda impatwe. Si ibyo gusa, fibre inafasha mu kugenzura urugero rw'isukari mu mara, ikagabanya urugero rwa cholesterol, kandi ikadutuma twumva twuzuye igihe kirekire .
• Impuguke mu mirire zisaba abantu bakuru kurya nibura garama 25 kugeza kuri 30 za fibre ku munsi, ariko abantu benshi barya kimwe cya kabiri cy’iyo fibre gusa.
• Bimwe mu biribwa bikungahaye kuri fibre:
• Imbuto nk'ibishyimbo, ubunyobwa, lentile, amashaza y'icyatsi n'ubunyobwa.
• Imbuto, cyane cyane izishobora kuribwa hamwe n'igishishwa (amapera, amapera) n'imbuto zifite amabuye (imbuto).
• Imbuto (amande, walnuts), imbuto z'ibihaza, imbuto z'ibihwagari.
• Ibinyampeke byuzuye (umuceri w'umukara, ingano, uburo, umugati w'ingano n'amakaroni).
• Imboga (ibigori, broccoli, chouflage, pumpkin).

Ibiryo by'ibishyimbo (starch) ni iki?

• Ifu y'ibinyampeke nayo ni ubwoko bwa karubohidrati iteye urusobe. Iha imibiri yacu vitamine n'imyunyungugu (intungamubiri nto).
• Karubohidrati zigoye zifata igihe kirekire kugira ngo zigogorwe, bityo zifasha mu gutuma urugero rw'isukari mu maraso rugumana ubusugire kandi bigatuma wumva uhaze igihe kirekire . Ibiribwa byinshi birimo ibinyampeke biri muri iki cyiciro.
• Ibiribwa birimo ibinyampeke:
• Ibinyamisogwe nk'ibishyimbo, amashaza, lentile, n'amashaza.
• Imbuto (amapera, imbuto, umutobe).
• Ibinyampeke byuzuye (umuceri w'umukara, ingano, umugati w'ingano zose na makaroni).
• Imboga (ibigori, amashaza, ibirayi).

Tumenye kandi isukari.

• Isukari ni ubwoko bwa karubohidrati zoroshye. Imibiri yacu isya izi karubohidrati zoroshye vuba cyane.Bityo, urugero rw'isukari mu maraso ruzamuka mu buryo butunguranye, hanyuma rukagabanuka vuba. Umaze kurya ibiryo biryoshye, uhita wumva ufite imbaraga nyinshi, si byo? Ariko nyuma y'igihe runaka, ushobora kumva unaniwe kandi usinziriye. Dore impamvu.
• Hari ubwoko bubiri bw'ingenzi bw'isukari:
• Isukari isanzwe: Isukari iboneka mu mata no mu mbuto nshya iri muri iki cyiciro.
• Isukari yongewemo: Iyi ni isukari yongewemo ibintu nk'ibiryoshye, ibisuguti, keke, imbuto zo mu macupa, ibinyobwa by'imbuto (bimwe), na soda.
• Isukari ishobora kwitwa amazina menshi atandukanye ku birango by'ibiribwa. Ushobora kubona amazina nk'aya:
• 'Inectar ya agave'
• 'Sirope y'ibishyimbo' cyangwa 'Sirope y'ibigori'
• 'Dextrose', 'Fructose', 'Sucrose'
• Ubuki
• Molasi
• Isukari
• Kugabanya isukari ni ingenzi kugira ngo isukari ikomeze kumera neza mu maraso. Nanone, ibiryo birimo isukari nyinshi bifite karori nyinshi. Ibi bishobora gutuma umuntu yiyongera ibiro. Gabanya ibiryo bitunganyijwe (umugati wera, ibikomoka ku ifu yera), deseri, bombo, n'ibinyobwa biryoshye uko bishoboka kose.
• Ishyirahamwe ry’Abanyamerika ryita ku ndwara z’umutima (AHA) ritanga inama zikurikira:
• Ku bagore benshi, ntibyemewe kurya garama zirenga 25 (utuyiko 6 cyangwa karori 100) z'isukari yongewemo ku munsi .
• Ku bagabo benshi, ntibyemewe kurya garama zirenga 36 (utuyiko 9 cyangwa karori 150) z'isukari yongewemo ku munsi .

Ukeneye karubohidrati zingahe ku munsi?

Nta mubare ugenwe wa karubohidrati ugomba kurya ku munsi. Biterwa n'ibintu byinshi , harimo imyaka yawe, igitsina, indwara ufite (nka diyabete), urwego rw'ibikorwa byawe bya buri munsi, ndetse niba ugerageza kugabanya ibiro. Bamwe mu bantu barwaye diyabete basanga kubara karubohidrati bibafasha kugenzura urugero rw'isukari mu maraso yabo.

Ku bantu benshi, Minisiteri y'Ubuhinzi ya Amerika (USDA) isaba kurya hakurikijwe igitekerezo cya "Isahani nziza" . Ni ukuvuga:

• Uzuza kimwe cya kabiri cy'isahani yawe imbuto n'imboga .
• Uzuza kimwe cya kane cy'isahani yawe ibinyampeke byuzuye (nk'umuceri w'umukara, buckwheat, n'ifu ya atta).
• Uzuza poroteyine mu gice gisigaye (nk'amafi, inyama, amagi, ibikomoka ku mata, lentile).

Ese indyo igabanya cyangwa ikagabanya karubohidrati ni nziza?

Hari abantu bagabanya ibinure kugira ngo bagabanye ibiro. Nanone, abaganga bamwe basaba indyo yihariye, nka Keto diet, ku ndwara zimwe na zimwe, nko mu gihe cy'igicuri.

Ariko, biragoye cyane gukomeza gukoresha ayo mabwiriza igihe kirekire. Indyo zimwe na zimwe zigabanya karubohidrati zishobora kuba zirimo amavuta menshi y’inyamaswa n’ibinure. Ubwo bwoko bw’indyo bushobora no kongera ibyago byo kurwara indwara z’umutima.

Kubwibyo, ni ngombwa cyane kugisha inama muganga wawe mbere yo kugira icyo uhindura ku mirire yawe, cyane cyane niba urimo gutekereza kugabanya karubohidrati.

Rero, iki ni cyo kintu cy'ingenzi cyo kwibuka (Ubutumwa bwo kujyana mu rugo)

Sawa, twavuze byinshi kuri karubohidrati, si byo se? Ibintu by'ingenzi ugomba kwibuka muri ibi byose ni ibi bikurikira:

• Karubohidrati ni ingenzi kugira ngo imibiri yacu ikomeze kugira ubuzima bwiza kandi ikore neza. Ni yo soko yacu y'ingenzi y'ingufu.
• Gerageza guhitamo karubohidrati zigoye kuruta karubohidrati zoroshye (nk'umuceri w'umukara, ibinyampeke byuzuye, imboga, n'imbuto).
• Shyiramo ibiryo byinshi bifatika mu ndyo yawe birimo fibre, vitamine na myunyu ngugu .
• Gabanya ibiryo n'ibinyobwa birimo isukari nyinshi (ibiryo biryoshye n'ibinyobwa) uko bishoboka kose.
• Ganira na muganga wawe cyangwa inzobere mu mirire kugira ngo agufashe kumenya ingano ya karubohidrati ikubereye bitewe n'ubuzima bwawe n'imibereho yawe.

Nuzirikana izi ngingo kandi ukita ku mirire yawe, nta kabuza uzabasha kubaho ubuzima bwiza kandi bukomeye!

Karubohidrati , isukari, ibinyampeke, fibre, indyo yuzuye, imirire myiza, diyabete