Uyu munsi, tugiye kuvuga ku binyabutabire n'isukari, ari byo bintu by'ingenzi mu mirire yacu. Birashoboka ko wumvise ibitekerezo byinshi bivuguruzanya kuri byo. Reka turebe icyo ari cyo mu by'ukuri, byaba ari byiza cyangwa bibi ku mubiri wawe, n'uburyo wahitamo neza mu buryo bworoshye kandi bworoshye kumva.
Karubohidrati ni iki?
Muri make, karubohidrati ni isoko y'ingenzi kandi iboneka cyane ku mubiri wawe. Waba uri umwana cyangwa umuntu mukuru, ni ingenzi mu kubungabunga ubuzima bwawe. Tekereza karubohidrati nk'amavuta y'imodoka yawe. Muri rusange ziza mu buryo bubiri:
Karubohidrati zoroshye
Izi zizwi kandi nk'isukari yoroshye . Ingero zirimo fructose iboneka mu mbuto na lactose mu mata. Wibuke ko izi ziboneka no mu mbuto zifite intungamubiri. Ariko, isukari yongewe muri shokora n'ibinyobwa bidasembuye iri muri iki cyiciro.
Karubohidrati zikomeye
Ibi bikunze kwitwa ibinyampeke . Ubisanga mu mboga zifite ibinyampeke nk'ibirayi n'ibirayi, ibinyampeke byuzuye, umuceri, umugati, n'ibinyampeke bitandukanye. Ibi bitanga imbaraga ku mubiri wawe buhoro buhoro kandi buhoro.
Umubiri wawe ubyiga ute?
Sobanukirwa ko nubwo karubohidrati yaba yoroshye cyangwa igoye, umubiri wawe uhita uyigabanyamo isukari yoroshye . Iyi sukari ihita yinjizwa mu maraso yawe. Uko isukari yo mu maraso yawe yiyongera, pancreas yawe irekura imisemburo yitwa insuline . Iyi insuline ikora nk'urufunguzo, ituma isukari iri mu maraso yawe yinjira mu turemangingo twawe kugira ngo ikoreshwe mu gutanga ingufu. Ese ibyo bifite ishingiro?
Ubu, bimwe mu biribwa (cyane cyane ibiryo birimo isukari nyinshi, ifu y'umweru itunganyijwe, cyangwa umuceri wera utonoye) bigogorwa vuba cyane, bigatuma isukari mu maraso yiyongera cyane. Ibinyuranye n'ibyo, karubohidrati igoye (iboneka mu binyampeke byuzuye) igogorwa buhoro buhoro, bigatuma isukari mu maraso yiyongera buhoro buhoro. Kurya ibiryo bitera isukari yiyongera vuba bishobora kongera ibyago byo kurwara indwara nka Diyabete.
Bimwe mu biribwa bikungahaye kuri karubohidrati ni byiza cyane kurusha ibindi. Amahitamo meza arimo:
- Ibinyampeke byuzuye
- Ibinyampeke byuzuye (urugero, umuceri w'umukara)
- Umugati w'ibinyampeke wose
- Imbuto nshya
- Imboga
- Ibikomoka ku mata bidafite ibinure byinshi
Ku ndyo yuzuye kandi yuzuye ku mwana urengeje imyaka ibiri, 50% kugeza kuri 60% by'ibiryo byose bikomoka kuri karubohidrati bigomba kuva kuri karubohidrati. Itegeko ry'ingenzi ni ukumenya neza ko inyinshi muri zo zikomoka ku bintu byiza kandi zikagabanya isukari nyinshi .
Ese koko hari karubohidrati "nziza" n' "mbi"?
Karubohidrati zamaze igihe kinini zitazwi neza, si byo se? Impuguke nyinshi mu buvuzi zizera ko kurya cyane karubohidrati nziza—nk'isukari yongewemo mu mavuta na soda, hamwe n'umuceri wera n'ifu yera (bikunze kugaragara mu makaroni menshi n'imigati)—ari byo bintu by'ingenzi bituma umubyibuho ukabije wiyongera.
Ingaruka za karubohidrati "mbi" ni izihe?
Ni gute ubwoko bumwe bw'ibiryo bushobora guteza ibibazo bikomeye nk'ibi? Tekereza muri ubu buryo: ibi binyabutabire "bibi" (isukari n'ibiryo bitunganyijwe) biroroshye kubibona, biza ari byinshi, kandi biraryoshye, nyamara ntibigutera kumva uhaze. Kubera iyo mpamvu, abantu bakunze kubirya cyane. Bimwe nta ntungamubiri bitanga na gato—ibicuruzwa nka soda na bombo ni "kalori zidafite umumaro" gusa.
Ese isukari zose zoroshye ni mbi?
Si ngombwa. Karubohidrati zoroshye ziboneka no mu biribwa byinshi bifite intungamubiri, nk'imbuto, imboga, n'ibikomoka ku mata. Ibi bitanga intungamubiri z'ingenzi zigufasha gukura no kugira ubuzima bwiza. Urugero, imbuto nshya zirimo karubohidrati zoroshye ariko kandi zirimo vitamine na fibre.
Kuki karubohidrati zigoye ari ingirakamaro cyane?
Dukurikije amabwiriza y’imirire y’Abanyamerika yo mu 2015-2020, nibura kimwe cya kabiri cy’ibinyampeke urya bigomba kuba ari ibinyampeke bivanze, cyane cyane ibinyampeke byuzuye. Umuceri w’umukara, oatmeal, umugati w’ibinyampeke byuzuye, n’ibinyampeke ni amahitamo meza. Indyo ikungahaye ku binyampeke byuzuye igufasha kwirinda diyabete n’indwara z’umutima. Byongeye kandi, ibinyampeke bivanze bitanga ibi byiza:
- Igogora rigenda buhoro: Ingano yuzuye ikubiyemo ibice bitatu by'intete y'ingano (umutsima, umumero, n'intanga). Icyakora, imbuto zitunganyijwe ziba zirimo intanga gusa. Kubera ko intete zose zisaba imbaraga nyinshi kugira ngo umubiri wawe ugogore, inzira igenda buhoro. Uko karubohidrati yinjira mu maraso yawe buhoro buhoro, umubiri wawe ushobora kuzicunga neza cyane.
- Ifite fibre nyinshi: Fibre ituma wumva uhaze, ibi bikakurinda kurya cyane. Byongeye kandi, iyo ihujwe no kunywa amazi ahagije, fibre ifasha mu kwirinda impatwe kandi ishobora kugabanya ibyago byo kurwara kanseri zimwe na zimwe ziterwa n'amara.
- Isoko ya Vitamine n'imyunyungugu: Ibinyampeke byuzuye birimo intungamubiri z'ingenzi, harimo vitamine B, manyeziyumu, na feri.
Abana benshi bari mu kigero cy'ishuri bakeneye "ounce zingana" enye kugeza kuri esheshatu zo mu cyiciro cy'ibinyampeke ku munsi. "ounce zingana" zingana na serivisi imwe gusa—urugero, agace kamwe k'umugati; igikombe kimwe cy'ibinyampeke byiteguye kuribwa; cyangwa kimwe cya kabiri cy'igikombe cy'umuceri utetse, makaroni, cyangwa oatmeal. Nibura kimwe cya kabiri cy'ibi biryo bya buri munsi bigomba kuva ku binyampeke byuzuye.
Reka tuvuge ku isukari
Ibiryo birimo isukari nyinshi—nk'ibisuguti, ibisuguti, keke, bombo, ice cream, n'ibindi binyobwa bimwe na bimwe by'imbuto— bikunze kuba birimo karori nyinshi ariko bifite intungamubiri nkeya. Indyo irimo isukari nyinshi ifitanye isano n'umubyibuho ukabije. Byongeye kandi, kurya ibiryo biryoshye cyane bishobora gutuma amenyo yangirika. Ni byiza ko isukari nyinshi ziba ziri munsi ya 10% by'ibyo urya buri munsi.
Aho guha abana ibiryo biryoshye, tanga ibindi biryoshye nk'imbuto. Imbuto ziraryoshye mu buryo busanzwe, zirimo karubohidrati, kandi zitanga fibre na vitamine by'ingenzi abana bakeneye.
Bumwe mu buryo bwiza bwo kugabanya isukari yongewemo ni ukureka burundu soda n'ibindi binyobwa birimo isukari. Tekereza kuri izi ngingo:
- Soda ya garama 355 (355 ml) irimo utuyiko 10 (49 ml) tw'isukari na karori 150.
- Ibinyobwa birimo isukari ni isoko y'ibanze y'isukari yongewe mu mirire y'umwana ya buri munsi.
- Kunywa soda ya garama 12 ku munsi byongera ibyago byo kurwara umubyibuho ukabije ku mwana.
- Ubusharire buri muri soda bushobora kwangiza amenyo, kandi isukari nyinshi igira uruhare mu gutuma habaho utwobo.
Aho gukoresha soda cyangwa ibinyobwa bifite uburyohe bw'imbuto (bikunze kuba birimo isukari nkeya), hitamo amata, amazi, cyangwa umutobe w'imbuto 100%. Ariko, ibuka ko nubwo umutobe w'imbuto 100% udafite isukari yongewemo, karori ziva mu isukari karemano ziracyakomeza kwiyongera. Umutobe ntugomba kurenza ounces 4-6 (118-177 ml) ku bana bari munsi y'imyaka 7, kandi nturenze ounces 8-12 (237-355 ml) ku bana bakuru n'ingimbi.
Ni gute wabona amakuru yerekeye ibyo kurya byawe?
Ntabwo byoroshye gutandukanya amahitamo meza n'atari meza. Ikirango cy'imirire kiri ku bipfunyika by'ibiribwa gishobora kuba ubuyobozi bw'ingirakamaro.
Kugira ngo usobanukirwe karubohidrati, reba iyi mibare itatu:
- Isukari yose: Ipimwe muri garama, iki gipimo kirimo ubwoko butandukanye: Fibre, Isukari, n'izindi carbohydrate.
- Fibre y'ibiribwa: Iyi iri ku rutonde rw'ibinyasukari byose. Fibre y'ibiribwa nta karori ikubiyemo kandi itanga inyungu nyinshi ku buzima.
- Isukari: Nanone yanditse muri Karubohidrati Rusange. Hari ibimenyetso bitandukanye hagati y'isukari karemano n'isukari yongewemo. Isukari karemano iboneka mu mbuto no mu mata. Udukoryo, bombo, na soda byuzuyemo isukari yongewemo. Kugira ngo urebe niba hari isukari yongewemo, reba urutonde rw'ibikubiye mu isukari, sirupe y'ibigori, dextrose, fructose, ubuki, cyangwa molasses. Irinde ibicuruzwa birimo isukari cyangwa ibindi biryoshye biri hejuru y'ibikubiye mu bikoresho.
Nubwo garama imwe ya karubohidrati irimo karori 4 gusa, isukari nyinshi mu byo kurya bishobora gutuma karori ziyongera vuba. Byongeye kandi, izi "karori zidafite umumaro" ubusanzwe zibura izindi ntungamubiri z'ingenzi.
Karubohidrati kugira ngo umuntu agire ubuzima bwiza: Ibyibutswa by'ingenzi bivuye muri Nirogi Lanka
Tuvuze byinshi ku binyasukari n'isukari. Icy'ingenzi ni uguhitamo ubwoko bwiza bwa karubohidrati. Ibi bivuze guhitamo ibinyampeke byuzuye, imbuto, imboga, n'ibikomoka ku mata birimo ibinure bike. Byongeye kandi, gabanya ibiryo birimo isukari yongewemo kandi ushishikarize abana bawe gukomeza gukora siporo buri munsi.
Nanone, ntukibagirwe ko ugomba kuba icyitegererezo cyiza. Abana bawe bazabona imyitwarire yawe myiza kandi bakayikurikiza. Ibi bizagufasha kugira ubuzima bwiza kuva mu bwana kugeza mu bwana.
Rero, karubohidrati si ikintu cyo gutinya; iyo uyihisemo neza, ni ingenzi ku mubiri wawe. Ese ibyo birasobanutse?
Karubohidrati, Isukari, Karubohidrati zoroshye, Karubohidrati zikomeye, Ibinyampeke byuzuye, Indyo, Indyo y'umwana, (Karubohidrati), (Isukari), (Ibinyampeke byuzuye), (Indyo)
