Karubohidrati n'isukari: Ni byiza cyangwa bibi? Reka tubimenye!

Iyo tuvuga ku biribwa turya buri munsi, dukunze kumva amagambo 'karubohidrati' na 'isukari'. Bamwe bavuga ko ibi atari byiza ku mubiri, abandi bakavuga ko tudashobora kubaho tudafite ibyo. Inkuru nyayo ni iyihe? Niba nawe ufite ikibazo gito kuri ibi, reka tubisobanure neza uyu munsi. Reka tumenye neza uburyo ibi bintu bigira ingaruka ku buzima bwacu.

Karubohidrati ni iki?

Ubwa mbere, reka turebe icyo karubone ari cyo. Muri make, ni byo binyabiziga by'ingenzi kandi byoroshye kubona biha umubiri wacu ingufu . Ni nk'lisansi ku modoka. Ibi binyabiziga ni ingenzi ku bana n'abantu bakuru kugira ngo bakomeze kugira ubuzima bwiza.

Ubu hari ubwoko bubiri bw'ibi binyasukari:

• Karubohidrati zoroshye: Izi nazo zitwa isukari yoroshye. Ingero zirimo fructose, glucose, na lactose mu mata. Ibi bikunze kuboneka mu biribwa bifite intungamubiri nk'imbuto.
• Karubohidrati zigoye: Izi nazo zitwa ibinyampeke. Ziboneka mu mboga zifite ibinyampeke nk'ibirayi n'ibijumba, ibinyampeke byuzuye , umuceri, umugati, n'ibindi binyampeke.

Noneho reka turebe uko izi karubohidrati n'isukari bitunganywa mu mubiri. Karubohidrati zose turya ziragogorwa amaherezo zigahinduka isukari yoroshye. Hanyuma iyi sukari yinjizwa mu maraso. Iyo urugero rw'isukari mu maraso rwiyongereye gutya, pancreas yacu igira urugingo rwitwa pancreas , rukora imisemburo yitwa insuline . Iyi insuline niyo ifasha gufata isukari mu maraso no kuyohereza mu turemangingo tw'umubiri. Icyo gihe ni bwo utwo turemangingo dushobora gukoresha isukari kugira ngo dukore ingufu. Urabyumva?

Karubohidrati mu biribwa bimwe na bimwe - cyane cyane ibikubiyemo isukari yoroshye kandi itunganyijwe cyane (urugero: umugati, umuceri wera) - bigogorwa vuba cyane, bigatuma isukari yo mu maraso yiyongera cyane. Ariko, karubohidrati igoye (nk'iboneka mu binyampeke byuzuye) bifata igihe kirekire kugira ngo igogorwe, bigatuma isukari yo mu maraso yiyongera buhoro buhoro. Kurya ibiryo byinshi bitera isukari kwiyongera cyane mu maraso bishobora kongera ibyago byo kurwara indwara nka diyabete .

Si ibiryo byose bikungahaye kuri karubohidrati bigereranywa. Bimwe ni byiza kurusha ibindi. Dore amahitamo meza:

• Ibinyampeke bya mu gitondo by'ingano zose
• Umuceri w'umukara
• Umugati w'ingano zose
• Imbuto nshya
• Imboga
• Amata n'ibikomoka ku mata bidafite ibinure byinshi

Indyo yuzuye kandi iboneye ku mwana urengeje imyaka ibiri igomba gutanga hagati ya 50% na 60% bya karori zikomoka kuri karubohidrati. Ariko icy'ingenzi ni uko inyinshi muri izi karubohidrati zigomba kuva ahantu heza kandi ko isukari yongewemo iba nke.

Ese koko hari ibiryo biryoshye kandi bidafite karubohidrati (carbohydrates)?

Izi karubohidrati zimaze igihe kinini zivugwaho byinshi, si byo se? Impuguke mu by'ubuvuzi cyane cyane zivuga ko kurya karubohidrati nyinshi zitunganyijwe - ni ukuvuga isukari itunganyijwe iboneka muri tofe, shokora, n'ibinyobwa biryoshye, n'ibindi nk'umuceri wera n'ifu y'umugati (ikoreshwa mu gukora makaroni n'umugati mwinshi) - ari imwe mu mpamvu zituma umubyibuho ukabije, ni ukuvuga umubyibuho ukabije, ukunze kugaragara cyane muri iki gihe.

Ni gute ibiryo bimwe bishobora guteza ikibazo gikomeye nk'iki? Tekereza nawe, ibi biryo "bibi" bya karubohidrati (isukari n'ibiribwa byatunganyijwe) biroroshye kubibona, biza ari byinshi, biryoha, kandi ntibiguhaza vuba. Bityo abantu barya byinshi kurusha ibyo bakeneye. Bimwe muri byo mu by'ukuri ntibikenewe n'umubiri - urugero, ibinyobwa birimo isukari, shokora ya tofe ni "kalori zidafite umumaro" gusa. Ni ukuvuga ko ari imbaraga gusa, nta ntungamubiri.

Ariko ibi ntibivuze ko isukari yoroshye yose ari mbi. Wibuke ko twavuze mbere ku bijyanye na karubohidrati yoroshye iboneka mu biribwa bifite intungamubiri nk'imbuto, imboga, n'ibikomoka ku mata. Ibi bitanga intungamubiri nyinshi z'ingenzi zifasha umubiri gukura no kugumana ubuzima bwiza. Urugero, nubwo imbuto nshya zirimo karubohidrati yoroshye, zirimo n'ibintu byinshi by'agaciro nka vitamine na fibre .

None se kuki karubohidrati zigoye ari nziza cyane?

Amabwiriza y’imirire muri rusange asaba ko nibura kimwe cya kabiri cy’ibinyampeke turya bigomba kuba ibinyampeke bigoye. Ibinyampeke byose - ni ukuvuga ibinyampeke byuzuye nk’umuceri w’umukara, oatmeal, imigati y’ibinyampeke n’ibinyampeke - ari byo byiza cyane. Indyo ikungahaye ku binyampeke byuzuye ishobora gufasha mu kurinda diyabete n’indwara z’umutima. Ibinyampeke bikomeye bifite kandi akamaro gakurikira:

• Bifata igihe kirekire kugira ngo bigogore: Ibinyampeke byuzuye birimo ibice bitatu by'ibinyampeke (igishishwa, umumero, n'igishishwa). Ku rundi ruhande, ibinyampeke byatunganyijwe birimo igishishwa gusa. Kubera ko umubiri ugomba gukora cyane kugira ngo ugogore ibinyampeke byuzuye, igogora rifata igihe kirekire. Iyo karubohidrati yinjijwe mu mubiri, biroroha umubiri kubyitwaramo.
• Ifite fibre nyinshi: Ibiryo birimo fibre nyinshi bikuzura vuba, bigabanya kurya cyane. Si ibyo gusa, ahubwo iyo bivanze n'amazi menshi, iyi fibre ifasha ibiryo kwinjira mu nzira y'igogora byoroshye, bikarinda impatwe. Bishobora kandi gufasha kurinda kanseri zimwe na zimwe z'amara.
• Itanga vitamine n'imyunyu ngugu: Ibinyampeke byuzuye birimo vitamine n'imyunyu ngugu by'ingenzi nka vitamine B, manyeziyumu, na feri.

Umwana usanzwe uri mu kigero cyo kujya mu ishuri agomba kurya ibinyampeke bigera kuri bine kugeza kuri bitandatu ku munsi. (Ingano ya ounce ni ingano y'ibiryo biri mu ifunguro. Urugero, agace k'umugati, igikombe cy'ibinyampeke, cyangwa kimwe cya kabiri cy'igikombe cy'umuceri utetse, makaroni, cyangwa igikoma.) Nibura kimwe cya kabiri cy'ibi kigomba kuva mu binyampeke byuzuye.

None se isukari imeze ite?

Ibiribwa birimo isukari nyinshi (ibinyobwa biryoshye, ibisuguti, keke, shokora ya tofe, ice cream, ibinyobwa bimwe na bimwe by'imbuto) birimo karori nyinshi kandi bifite intungamubiri nkeya. Indyo irimo isukari nyinshi ifitanye isano n'umubyibuho ukabije. Kurya isukari nyinshi nabyo bishobora gutera kwangirika kw'amenyo . Muri rusange bivugwa ko munsi ya 10% by'ibiryo byose bya karori dukoresha buri munsi bigomba kuva ku isukari yongerewe.

Aho guha abana bawe ibiryo birimo isukari, ha amahitamo meza nk'imbuto. Imbuto ni karubohidrati isanzwe iryoshye kandi itanga fibre na vitamine abana bakeneye.

Uburyo bwiza bwo kugabanya isukari yongewemo ni ukureka burundu kunywa soda n'ibindi binyobwa birimo isukari. Wibuke izi nama:

• Agacupa k'ikinyobwa kidasembuye kangana na mililitiro 355 (hafi garama 49) karimo ibiyiko 10 by'isukari (hafi garama 49) na karori 150.
• Mu bihugu bimwe na bimwe (kandi iki kibazo kirimo kwiyongera buhoro buhoro muri Sri Lanka, si byo se?) isukari nyinshi yongerwa mu mirire y'abana ya buri munsi ituruka kuri ibi binyobwa biryoshye.
• Kunywa ikinyobwa kimwe cya mililitiro 355 z'isukari ku munsi byongera ibyago byo kurwara umubyibuho ukabije ku mwana.
• Ubusembwa buri mu binyobwa biryoshye bushobora gushonga amenyo, kandi isukari nyinshi ishobora no gutera utwobo.

Aho gukoresha ibinyobwa biryoshye cyangwa 'ibinyobwa by'umutobe' (bikunze kuba byongewemo isukari, nka soda), tanga amata, amazi, cyangwa umutobe w'imbuto 100%. Ariko ibuka: Nubwo umutobe w'imbuto 100% udafite isukari yongewemo, ushobora kongeramo karori ziva mu isukari karemano. Bityo rero, gabanya umutobe w'imbuto kuri ounces 4-6 (118-177 ml) ku bana bari munsi y'imyaka 7. Ntugatange ibirenze ibyo, bivuze ko utarenze ounces 8-12 (237-355 ml) ku bana bato.

Ni gute wahitamo ibiryo bizima?

Ntabwo buri gihe byoroshye kumenya icyiza n'ikibi. 'Indyo yuzuye ku biryo' ishobora kugufasha muri ibi.

Kugira ngo umenye neza icyo karubohidrati ari cyo, witondere iyi mibare itatu:

• Isukari zose: Ibi bivugwa muri garama. Aka gaciro karimo ubwoko butandukanye bwa isukari: fibre, isukari, n'izindi isukari.
• Fibre: Ibi biri ku rutonde rw'ibikubiye mu 'karubohidrati zose.' Fibre nta karubohidrati zirimo, kandi indyo irimo fibre nyinshi itanga inyungu nyinshi ku buzima.
• Isukari:Ibi kandi biri mu gice cya 'karubohidrati zose'. Ibirango bishya by'imirire ubu bitandukanya isukari karemano n'isukari yongewemo. Isukari karemano iboneka mu bintu nk'imbuto n'amata. Isukari yongewemo ikunze kuboneka mu bintu nk'uduseke, tofe, n'ibinyobwa biryoshye. Kugira ngo urebe niba ibiryo bifite isukari yongewemo, reba urutonde rw'ibikubiye mu bicuruzwa. Shaka isukari, sirupe y'ibigori, cyangwa ibiryo biryoshye nka dextrose, fructose, ubuki, cyangwa molasses. Ni byiza kwirinda ibicuruzwa birimo ibi biryo biryoshye mu ntangiriro y'urutonde rw'ibikubiye mu bicuruzwa.

Nubwo karubohidrati zirimo karori zigera kuri 4 kuri garama imwe, isukari nyinshi mu byo kurya ishobora kwiyongera vuba. Kandi izi 'karori zidafite' akenshi ziba nkeya cyane mu zindi ntungamubiri.

None se, ni gute wakora ibiryo biryoshye (carbohydrates) mu ndyo nziza? (Ibuka ibi!)

Sawa, twaganiriye cyane ku binyabutabire n'isukari. Dufite ibyo mu mutwe, reka dutekereze ku buzima bwa buri wese mu muryango wawe.

• Hitamo karubohidrati nziza: Gura ibinyampeke byuzuye, imbuto, imboga, n'amata n'ibikomoka ku mata birimo ibinure bike.
• Gabanya ibiryo birimo isukari: Cyane cyane gabanya kurya ibinyobwa biryoshye, tofe, na keke uko bishoboka kose.
• Komeza abana bagire icyo bakora buri munsi: bashishikarize gukina no gukora imyitozo ngororamubiri.
• Ba icyitegererezo cyiza: Abana bawe nibakubona ukoresha ingeso nziza, bazigira ibintu bimwe. Ibi bizabafasha kugira ubuzima bwiza kuva bakiri bato.

Wibuke ko isukari atari umwanzi wacu. Icy'ingenzi ni uguhitamo ubwoko bwiza bwa isukari, mu rugero rukwiye . Ni kimwe no ku isukari, bityo ni byiza guhitamo ibiryo bifite intungamubiri birimo isukari karemano no kwirinda isukari nyinshi uko bishoboka kose.

Karubohidrati , isukari, karubohidrati zoroshye, karubohidrati zigoye, ibinyampeke byuzuye, isukari yongewemo, indyo yuzuye, imirire myiza, ubuzima bw'abana