Ibintu ukeneye kumenya kuri karubohidrati n'isukari!

Uyu munsi tugiye kuvuga ku binyabutabire n'isukari, ari byo bigize indyo yacu. Hari igihe twumva byinshi bivugwa kuri ibi. None se, ibi ni ibiki mu by'ukuri, byaba ari byiza cyangwa bibi ku mubiri wacu, kandi ni gute twabihitamo neza, mu buryo bworoshye ushobora gusobanukirwa.

Karubohidrati ni iki?

Muri make, karubohidrati ni isoko nyamukuru kandi yoroshye kubona ingufu ku mibiri yacu. Yaba umwana muto cyangwa umuntu mukuru, ni ingenzi kugira ngo tugire ubuzima bwiza. Karubohidrati ni nk'amavuta ku mibiri yacu. Tuyikura mu biribwa mu buryo bubiri bw'ingenzi.

Karubohidrati zoroshye

Ibi ni byo twita isukari yoroshye . Urugero, fructose iboneka mu mbuto na lactose iboneka mu mata. Ariko ntiwibagirwe ko ibi biboneka no mu mbuto zifite intungamubiri. Isukari iboneka mu bintu nka shokora n'ibinyobwa biryoshye na byo biri muri iki cyiciro.

Karubohidrati zikomeye

Ibi tubyita ifumbire . Tubikura mu mboga zifite ifumbire nk'ibirayi n'ibijumba, ibinyampeke byuzuye, umuceri, umugati, n'ibinyampeke. Ibi biha umubiri imbaraga nke rimwe na rimwe.

Ibi biryoherwa bite mu mubiri?

Tekereza kuri ibi, karubohidrati zose turya, zaba izoroshye cyangwa zigoye, amaherezo zigaburwamo isukari yoroshye mu mibiri yacu. Iyi sukari ihita yinjizwa mu maraso. Iyo isukari yo mu maraso izamutse gutya, pancreas yacu irekura imisemburo yitwa insuline. Iyi insuline ifasha gufata isukari mu maraso ikayohereza mu turemangingo tw'umubiri. Icyo gihe ni bwo utwo turemangingo dushobora gukoresha iyi sukari nk'ingufu. Urabyumva?

Noneho, reba, bimwe mu biribwa (cyane cyane ibiryo birimo isukari nyinshi n'ibinyampeke bitunganyijwe nk'umugati wera n'umuceri wera) bigogorwa vuba cyane bigatuma isukari mu maraso yiyongera mu buryo butunguranye. Ariko, karubohidrati igoye (iboneka mu binyampeke byuzuye) igogorwa buhoro buhoro. Kubwibyo, isukari mu maraso irazamuka buhoro buhoro. Gukomeza kurya ibiryo bitera isukari kwiyongera mu buryo butunguranye bishobora kongera ibyago byo kurwara indwara nka diyabete.

Bimwe mu biribwa bikungahaye kuri karubohidrati ni byiza cyane kurusha ibindi. Amahitamo meza arimo:

• Ibinyampeke birimo ibinyampeke
• Umuceri uri kumwe n'ibinyampeke (umuceri w'umukara)
• Umugati uri kumwe n'ibinyampeke
• Imbuto
• Imboga
• Ibiryo by'amata bifite ibinure bike

Indyo yuzuye kandi yuzuye ku mwana urengeje imyaka ibiri igomba gutanga hagati ya 50% na 60% bya karori zose za buri munsi zikomoka kuri karubohidrati. Icy'ingenzi ni ukubona izi karubohidrati nyinshi mu masoko meza no kugabanya isukari yongewemo.

Ese hari ikintu nk'ibiryo "byiza" n'ibiryo "bibi" bya karubohidrati?

Karubohidrati zamaze igihe kinini zivugwa nabi, si byo se? Impuguke zimwe mu buvuzi zitekereza ko...Kurya karubohidrati nyinshi zitunganyijwe - ni ukuvuga isukari itunganyijwe iboneka mu mashu n'ibinyobwa biryoshye, hamwe n'umuceri wera n'ifu yera (iboneka mu moko menshi ya makaroni n'umugati) - ni imwe mu mpamvu zitera kwiyongera k'umubyibuho ukabije.

Ni iki kigendekera karubohidrati "mbi"?

Ni gute ibiryo bimwe bishobora guteza ikibazo gikomeye nk'iki? Tekereza nawe, ibi "karubohidrati" mbi (isukari n'ibiribwa bitunganyijwe) biroroshye kubibona, biza ari byinshi, biryoha, ariko ntibiguhaza vuba. Bityo abantu barya byinshi kuruta uko bikwiye. Bimwe muri byo ntabwo bitanga intungamubiri ku mubiri - ibintu nk'ibinyobwa birimo isukari na tofe ni "karori zidafite akamaro" gusa zidafite akamaro k'intungamubiri.

None se isukari yose ni mbi?

Oya, ntushobora kubivuga. Kuko karubohidrati zoroshye ziboneka no mu biribwa byinshi bifite intungamubiri. Urugero, imbuto, imboga, n'ibikomoka ku mata. Ibi bitanga intungamubiri nyinshi z'ingenzi zifasha imibiri yacu gukura no kugumana ubuzima bwiza. Urugero, imbuto nshya zirimo karubohidrati zoroshye, ariko zirimo n'ibintu byinshi byiza nka vitamine na fibre.

Kuki karubohidrati zigoye ari nziza cyane?

Dukurikije amabwiriza y’imirire y’Abanyamerika yo mu 2015-2020, nibura kimwe cya kabiri cy’ibinyampeke turya bigomba kuba ari ibinyampeke bivanze, cyangwa ibinyampeke byuzuye. Ibinyampeke byuzuye, nk’umuceri w’umukara, oatmeal, imigati y’ibinyampeke byuzuye, n’ibinyampeke, ni amahitamo meza. Indyo ikungahaye ku binyampeke byuzuye ishobora gufasha mu kurinda diyabete n’indwara z’umutima. Ibinyampeke byuzuye bifite kandi akamaro gakurikira:

• Igogora rigenda buhoro: Ingano yuzuye ikubiyemo ibice bitatu by'ingano (igishishwa cy'ingano, umumero, n'intanga). Icyakora, ingobyi zitunganyijwe zigizwe ahanini n'intanga gusa. Ingano yuzuye ifite byinshi byo gugogora, bityo igogora rigenda buhoro. Iyo karubohidrati yinjiye mu mubiri, biroroha umubiri kubyitwaramo.
• Ibiribwa birimo fibre nyinshi: Ibiryo birimo fibre nyinshi birakuzura, bigabanya kurya cyane. Si ibyo gusa, ahubwo iyo bivanze n'amazi menshi, iyi fibre ifasha mu kwirinda impatwe ndetse ishobora no kurinda kanseri y'amara.
• Itanga vitamine n'imyunyu ngugu: Ibinyampeke byuzuye birimo vitamine nka vitamine B, manyeziyumu, na feri, ndetse na vitamine n'imyunyu ngugu by'ingenzi.

Abana benshi bo mu kigero cy’ishuri bagomba kurya ibinyampeke bigera kuri bine kugeza kuri bitandatu ku munsi. "Ibinyampeke bingana na ounce" ni ingano y'ibiryo mu gice kimwe - urugero, agace k'umugati; igikombe cy'ibinyampeke byiteguye kuribwa; cyangwa kimwe cya kabiri cy'igikombe cy'umuceri utetse, makaroni atetse, cyangwa igikoma gishyushye. Nibura kimwe cya kabiri cy'ibi binyampeke bigomba kuva ku binyampeke byuzuye.

Reka tuvuge ku isukari.

Ibiryo birimo isukari yongewemo - nk'ibinyobwa bidasembuye, ibisuguti, keke, tofe, ice cream n'ibindi binyobwa by'imbuto - akenshi biba bifite karori nyinshi ariko bifite intungamubiri nkeya. Indyo irimo isukari nyinshi ifitanye isano n'umubyibuho ukabije. Kurya isukari nyinshi nabyo bishobora gutera kwangirika kw'amenyo. Ni byiza ko munsi ya 10% by'ibiryo byose bya karori biva ku isukari yongewemo.

Aho guha abana bawe utuntu duto dufite isukari, jya ubaha amafunguro meza nk'imbuto. Imbuto ni isoko nziza y'uburyohe karemano, karubohidrati, na fibre na vitamine abana bakeneye.

Uburyo bwiza bwo kugabanya isukari nyinshi ni ukureka burundu kunywa soda n'ibindi binyobwa birimo isukari. Tekereza kuri izi ngingo:

• Agacupa k'ikinyobwa gikozwe muri karubone kangana na mililitiro 355 (12 oz) karimo utuyiko 10 (49 ml) tw'isukari na karori 150.
• Uburyo bw'ingenzi bwo kongerera isukari mu mirire y'abana ya buri munsi ni ibinyobwa biryoshye.
• Kunywa ikinyobwa kimwe cya mililitiro 355 z'isukari ku munsi byongera ibyago byo kurwara umubyibuho ukabije ku mwana.
• Ubushyuhe buri mu binyobwa biryoshye bushobora gutuma amenyo ashonga, kandi isukari irenze urugero ishobora no gutera utwobo.

Aho gukoresha ibinyobwa birimo isukari cyangwa ibinyobwa by'imbuto (bishobora no kuba birimo isukari yongewemo, nka soda), tanga amata, amazi, cyangwa umutobe w'imbuto 100%. Ariko ibuka: Nubwo umutobe w'imbuto 100% udafite isukari yongewemo, karori ziva muri iyo sukari karemano zishobora kwiyongera. Bityo rero, gabanya umutobe w'imbuto kuri 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'abana bato.

Ni gute ubona amakuru yerekeye ibiryo?

Ntabwo buri gihe byoroshye kumenya amahitamo meza n'amabi. Ikirango cy'imirire kiri ku mapaki y'ibiribwa gishobora gufasha muri uru rwego.

Kugira ngo umenye ibijyanye na karubohidrati, shakisha iyi mibare itatu:

• Isukari zose: Aka gaciro, kagaragazwa muri garama, karimo ubwoko butandukanye bwa isukari: Fibre, Isukari, n'izindi isukari.
• Fibre: Ibi biri muri karubohidrati zose. Fibre nta karori igira, kandi indyo irimo fibre nyinshi ifite akamaro kenshi ku buzima.
• Isukari: Ibi kandi biri muri karubohidrati zose. Hari ibimenyetso by'imirire bitandukanye hagati y'isukari karemano n'isukari yongewemo. Isukari karemano iboneka mu bintu nk'imbuto n'amata. Udukoryo, tofe, n'ibinyobwa biryoshye birimo isukari nyinshi yongewemo. Kugira ngo urebe niba ibiryo bifite isukari yongewemo, shakisha isukari, sirupe y'ibigori, cyangwa ibindi bintu biryoshye nka dextrose, fructose, ubuki, cyangwa molasses ku rutonde rw'ibikenewe.Irinde ibiryo birimo isukari cyangwa ibindi bintu biryoshye biri ku isonga mu bikoresho.

Nubwo karubohidrati zirimo karori 4 kuri garama imwe, karori zishobora kwiyongera vuba bitewe n'uko isukari nyinshi iri mu byo kurya. Kandi izi "karori zidafite icyo zivuze" akenshi ziba nkeya mu zindi ntungamubiri.

Karubohidrati kugira ngo umuntu agire ubuzima bwiza: Ibintu byo kwibuka

Sawa, twavuze cyane kuri karubone n'isukari. Icy'ingenzi ni uguhitamo karubone nziza. Ibyo bivuze guhitamo ibinyampeke byuzuye, imbuto, imboga, n'amata n'ibikomoka ku mata bidafite ibinure byinshi. Nanone, gabanya ibiryo birimo isukari yongewemo. Kandi ushishikarize abana gukora siporo buri munsi.

Kandi ntukibagirwe ko ugomba kuba icyitegererezo cyiza. Abana bawe bazabona ingeso zawe nziza kandi bazikurikize. Ibi bizabafasha kugira ubuzima bwiza, haba bakiri bato ndetse no mu gihe bazaba bakuze.

Rero, karubohidrati si ikintu cyo gutinya, ahubwo ni ikintu imibiri yacu ishobora gukoresha iyo tubihisemo neza. Urabyumva, si byo?

Karubohidrati, Isukari, Karubohidrati zoroshye, Karubohidrati zikomeye, Ibinyampeke byuzuye, Indyo, Indyo y'abana, (Karubohidrati), (Isukari), (Ibinyampeke byuzuye), (Indyo)