Abantu benshi bafite isano idasanzwe na karubohidrati, cyangwa "karubohidrati" nk'uko twese tubizi. Twese dukunda uburyohe bw'ibiryo nk'umugati, makaroni, ibirayi, n'umuceri. Ariko iyo twiyongereye ibiro cyangwa tukagira indi ndwara, tubanza kunenga ibi biribwa. Ni kangahe wumvise inkuru ivuga ngo "Nagize umuceri mwinshi"? Ariko karubohidrati si nziza cyangwa mbi mu by'ukuri. Ibyinshi mu biribwa turya birimo karubohidrati. Nanone, karubohidrati ni isoko ikomeye y'ingufu, cyangwa ibikomoka ku bimera, umubiri wacu ukeneye kugira ngo ukore umunsi wose.
Mu magambo make, karubohidrati ni iki?
Karubohidrati ni intungamubiri ikomeye umubiri wacu ukeneye ku bwinshi, yitwa macronutrient . Izindi ntungamubiri ebyiri z'ingenzi dukeneye ku bwinshi ni poroteyine n'ibinure . Uretse ibi, hari intungamubiri dukeneye ku rugero ruto, nka vitamine n'imyunyungugu , ibyo twita micronutrient.
Karubohidrati zishobora kugabanywamo ibyiciro bibiri by'ingenzi:
1. Karubohidrati zoroshye: Izi zigogorwa vuba cyane. Kubwibyo, zishobora gutera kwiyongera gutunguranye kw'isukari mu maraso. Ibi bishobora no gutuma ibiro byiyongera mu gihe kirekire.
2. Karubohidrati zigoye: Izi zifata igihe kirekire kugira ngo zigogorwe kandi zirimo intungamubiri nyinshi z'agaciro nka fibre , vitamine, n'imyunyungugu.
Ugereranyije, umuntu mukuru muzima agomba kubona hagati ya 45% na 65% bya karori zose za buri munsi zikomoka kuri karubohidrati. Ku muntu urya karori 2.000 ku munsi, ibi byaba garama 275. Ariko , iki gipimo gishobora gutandukana bitewe n'imyaka yawe, urwego rw'imyitozo, n'uko ubuzima bwawe buhagaze . Rero ni byiza kuvugana na muganga wawe ku gipimo gikwiye. Ni ngombwa kubona karohidrati nyinshi mu mubiri wawe zikomoka kuri karubohidrati nziza kandi zigoye.
Ubwoko butatu bwa karubohidrati mu biribwa turya
Hari ubwoko butatu bw'ingenzi bwa karubohidrati mu biribwa turya n'ibyo tunywa. Nubyumva neza, bizakorohera guhitamo hagati y'icyiza n'ikibi.
| Ubwoko bwa karubohidrati | Ibisobanuro | Ingero |
|---|---|---|
| Isukari | Izi nizo karubohidrati zoroshye cyane. Zimwe ziboneka mu biribwa mu buryo busanzwe. Zimwe zongerwamo mu buryo bw'ubukorano mu gihe cyo gutegura ibiryo. | Fructose iri mu mbuto, lactose iri mu mata n'ibikomoka ku mata, isukari yongewe mu binyobwa biryoshye, keke, na biscuits. |
| Ibiryo by'ibishyimbo | Izi ni ubwoko bwa karubohidrati igoye igizwe n'ibinyasukari byinshi bifatanye. | Umuceri (cyane cyane umuceri w'ibinyampeke), ibirayi, ibijumba, imyumbati, ibinyampeke, ibinyamisogwe nk'ibishyimbo, amashaza n'inkeri. |
| Fibre | Iyi nayo ni ubwoko bwa karubohidrati igoye. Ariko, imibiri yacu ntishobora kuyisya. Kubwibyo, inyura mu buryo bw'igogora igasohoka mu mwanda. | Imboga, imbuto, ibyatsi, ingano, ibinyamisogwe, ibinyampeke byuzuye, imbuto z'ubunyobwa. |
Ni izihe nyungu za karubohidrati nziza ku mubiri?
Ni ingenzi cyane gushyira ubwoko bukwiye bwa karubohidrati mu mirire yawe. Dore impamvu zimwe na zimwe zibitera:
- Gutanga ingufu: Karubohidrati ni isoko nyamukuru y'ibikomoka ku binyabutabire mu mubiri wacu. Bihinduka isukari, igatanga ingufu mu bwonko bwacu no mu mitsi. Poroteyine cyangwa ibinure ntibishobora gutanga ingufu neza.
- Ibiribwa bikungahaye ku ntungamubiri: Karubohidrati zikomoka ku biribwa byuzuye, nk'imbuto, imboga, n'ibinyampeke byuzuye, zirimo vitamine, imyunyungugu, n'intungamubiri zirwanya indwara.
- Fata Fibre: Uretse koroshya igogora , fibre ifasha kugabanya urugero rwa cholesterol mu maraso no kugenzura urugero rw'isukari mu maraso. Kurya indyo ikungahaye kuri fibre bishobora kandi kugabanya ibyago byo kurwara indwara z'umutima na kanseri zimwe na zimwe.
- Bifasha kugumana ibiro byiza: Tekereza nawe, wumva uhaze cyane iyo uriye umugati wuzuye kurusha uko uhaze iyo uriye uduce tubiri tw'umugati wera, sibyo? Impamvu ni uko karubohidrati igoye irimo fibre. Izi zituma wumva uhaze, ibyo bikaba bifasha mu kugenzura kurya cyane. Ni umugani ukomeye ko karubohidrati nziza zitera kwiyongera k'ibiro.
None se utekereza iki kuri iyi ndyo ifite 'karori nke'?
Abantu bagerageza kugabanya ibiro akenshi bagirwa indyo irimo ibinure bike cyangwa karubohidrati nke. Ubu buryo bwombi bushobora kugufasha kugabanya ibiro. Ariko, ubushakashatsi bumwe bwagaragaje ko indyo irimo ibinure bike ishobora kugufasha kugabanya ibinure byinshi mu mubiri.
Iyo utangiye indyo irimo karubohidrati nke, ushobora kumva urimo kugabanya ibiro vuba cyane mu minsi mike ya mbere. Impamvu nyamukuru ibitera ni ukubura amazi mu mubiri wawe. Ntabwo ari ugutwika ibinure mu by'ukuri.
Nanone, zimwe mu ndyo zirimo karubohidrati nke zishobora kuba zirimo ibinure byinshi byuzuye, ibyo bikaba bitagirira akamaro ubuzima bw'umutima mu gihe kirekire.
Mu bushakashatsi bubiri bwakozwe n'Ikigo cy'Igihugu cy'Ubuzima, abitabiriye basabwe kurya ibiryo byatanzwe gusa, batiriwe bazana ibiryo byo hanze. Mu bushakashatsi bumwe, abitabiriye basabwe kugerageza indyo irimo ibinure bike n'ibiryo bifite karubohidrati nke. Nubwo indyo zombi zatumye bagabanya ibiro, indyo irimo ibinure bike yagabanyije ibinure cyane mu mubiri .
Kubwibyo, aho guhagarika umuceri n'umugati burundu mu buryo butunguranye, ni byiza kwitondera ubwoko n'ingano ya karubohidrati uhisemo .
Karubohidrati n'isukari mu maraso
Niba urwaye diyabete kandi ukaba uhangayikishijwe n'ingano ya karubohidrati urya, ni ngombwa cyane kumenya ibi bitekerezo bibiri.
1. Igipimo cya Glycemic Index (GI): Muri make, iki ni igipimo cy'uburyo karubohidrati mu biribwa zihinduka isukari vuba. Ibiryo bifite GI iri hejuru byongera urugero rw'isukari mu maraso vuba.
2. Umutwaro wa Glycemic (GL): Ntushobora guhitamo niba ibiryo ari byiza cyangwa bibi ukurikije agaciro ka GI gusa. Kuko bitareba ingano y'ibiryo turya. Urugero, watermelon ifite GI iri hejuru, ariko ingano ya karubohidrati mu gice cy'uwatermelon turya ni nkeya. Umutwaro wa glycemic (GL) unareba ingano y'ibiryo turya. Kubwibyo, iyi GL ni ingirakamaro cyane mu gucunga diyabete no guhitamo ibiryo byiza.
| Gushyira mu byiciro ibiryo hakurikijwe umuvuduko wa glycemic | |
|---|---|
| Ibiribwa bifite umutwaro mwinshi wa glycemic bigomba kugabanywa | |
| Shokora, tofe, bombo | Ibinyampeke bya mu gitondo byatunganyijwe |
| Ifiriti z'Abafaransa | Umuceri wera, umugati wera |
| Ibirayi bitetse | Ikinyobwa cyiza |
| Ibyokurya byiza bifite umuvuduko muto wa glycemic wo guhitamo | |
| Amapome, amacunga, amapera | Imbuto nk'ubunyobwa n'ibijumba |
| Amashaza, amashaza, lentile | Imboga nka karoti, ibishyimbo, amashu |
| Amashu, ibinyampeke by'ingano | Yawurute (idafite isukari) |
Ubutumwa bwo kujyana mu rugo
- Karubohidrati ni isoko nyamukuru y'ibikomoka ku binyabutabire mu mubiri wacu. Si umwanzi wacu. Icy'ingenzi ni ubwoko n'ingano ya karubohidrati uhisemo.
- Hitamo karubohidrati zigoye nk'ibinyampeke byuzuye, imboga, n'imbuto aho guhitamo karubohidrati zoroshye kandi zitunganyijwe nk'isukari, umugati wera n'umuceri wera.
- Kugabanya ibiro bya mbere ukoresheje indyo irimo karubohidrati nke biterwa no kugabanuka kw'amazi, ntabwo biterwa no kugabanuka kw'ibinure. Mu ndyo iyo ari yo yose, tekereza ku buzima bw'umutima.
- Niba urwaye diyabete cyangwa indi ndwara, ni ingirakamaro cyane kumenya umuvuduko wa glycemic mu gihe uhitamo ibiryo.
- Mbere yo guhindura imirire yawe cyane cyane niba ufite ikibazo cy’uburwayi, banza uganire na muganga wawe cyangwa umufarumasiye kugira ngo akugire inama.
isukari, intungamubiri, kugabanya ibiro, diyabete, igipimo cya glycemic, umutwaro wa glycemic, ibiryo byiza, ibinyampeke, fibre, isukari
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.