Li-Carbs Ha li bōptjoe ho lekana
Li-carbohydrate (carbs) li bohlokoa bakeng sa phepo ea rona, mohloli o matla oa matla, le bohlokoa ba bophelo bo botle. Ha re ja lik'habohaedreite , 'mele oa rona oe fetisetsa ho glycogen (tsoekere) e fanang ka matla ao re a hlokang bakeng sa mosebetsi o nepahetseng oa' mele. Bothata ke li-carbs tse ngata tse ntle tse ngotsoeng hampe 'me lijo tse ngata tsa fad e fana ka tlhahiso ea hore li tlosoe ho fokotsa boima ba' mele, ho fokotsa mafura, le ho ntlafatsa boima bo boima. Sena se ka re beha bakeng sa ho haelloa ke limatlafatsi, ho fokotsa matla a matla, le ho senya ho sebetsa.
Ho tlohela macronutrient ena ea bohlokoa ho tloha ho letsatsi le leng le le leng ho ja lijo hase pheko ea ho theola boima ba 'mele kapa ho fihlella' mele o omeletseng. Ho ea ka lipatlisiso, re ka ba le litla-morao ha 'mele oa hau o leka ho iketsetsa ka tšohanyetso ho haelloa ke mafura. Litla-morao tsa thibelo ea carb e ka kenyelletsa ho ba le botenya, mokhathala, ho nyekeloa ke pelo, bofokoli le ho tepella maikutlong hammoho le likotsi tse tebileng tsa bophelo bo botle.
E le hore re boloke bophelo bo botle 'me re finyelle lipakane tsa rona tsa ho ikoetlisa , ho utloisisa phapang pakeng tsa li-carbs tse ntle le tse mpe e tla ba tsa bohlokoa. Hang ha re tseba ho khetha lik'habohaedreite tse nepahetseng, re tla ikutloa re phutholohile ho kopanyelletsa le bona ho tšehetsa bophelo bo botle ba bophelo.
Phapang ke eng?
Phapang ke efe pakeng tsa lik'habohaedreite tse ntle le tse mpe? Ho tla ba bohlokoa ho utloisisa mefuta ea lik'habohaedreite pele o araba potso eo. Lihabohaedreite li ka hlalosoa ka tsela e latelang:
- Li-carbohydrate tse rarahaneng : lijo tse ngata tse nang le fiber le starch li nka nako e telele pele li cheka pele li sebelisa tsoekere bakeng sa matla. Li na le livithamine tsa bohlokoa, liminerale le li-antioxidants. Matla a fokotsang bakeng sa 'mele a fanoa ka thepa. Lihlahisoa tsohle, linaoa, quinoa, limela, li-oats le raese e sootho ke mehloli e metle ea carbs e rarahaneng hantle.
- Li-carbohydrate tse bonolo : lijo tse nang le tsoekere ea tlhaho li nooa habonolo ke 'mele' me li fana ka matla a potlakileng. Litholoana, meroho e meng, lebese le lihlahisoa tsa lebese ke mehloli e mengata ea li-carbu tse bonolo. Li-carb tse bonolo li fumanoa lijong tse ntlafalitsoeng le tse hloekisitsoeng joaloka soda, tsoekere e mosoeu le likhapa tse lokelang ho qojoa. Le hoja litholoana, veggies le lebese li nkoa e le carb e bonolo, li na le limatlafatsi tse hlokahalang , fiber, le liprotheine 'me li sebetsa joaloka lik'habohaedreite tse rarahaneng ha li chekoa.
Ke Eng Seo ke Lokelang ho se Etsa Carbs le ho Qoba?
Ho khetha carbs e nepahetseng ke habohlokoa bakeng sa 'mele o phetseng hantle. Li-carbohydrate tse ntle li tsoa linthong tsa tlhaho, eseng tsa lebokose. Li akarelletsa lijo tse nang le limatlafatsi tse nang le limatlafatsi tse kang lijo tse feletseng, meroho le litholoana.
Ho ja tsebe ea lijo-thollo ho tloha ka husk ho ea ka mahlaseli a poone, oli e hlahisitsoeng ka lero la motsoako, litapole tse halikiloeng ho e-na le mokotla oa lichelete ke mehlala e metle ea ho khetha carb e ntle ka carb e mpe. Ho sebelisa raese e sootho holim'a tšoeu, lijo-thollo tse feletseng kapa phofo ea koro ka makhooa ke tsela e 'ngoe ea ho khetha carbs e ntle. Lethathamo le latelang la li-carbs tse ntle li khothalletsoa ho ja lijo tse nepahetseng:
- meroho - ja lijo tse sa tšoaneng letsatsi ka leng
- lihlahisoa tsohle - li-oats, quinoa, raese e sootho, le harese li seng kae feela
- linate le lipeo
- litholoana kaofela
- Lioa le limela
- Tubers - litapole, litapole
Qoba lik'habohaedreite tse mpe tse se nang bohlokoa ba limatlafatsi tse tlatsetsang 'meleng o sa pheleng. Li-carbs tse mpe li kenyelletsa ka mokhoa o feteletseng o sebetsitsoeng, lijo tse nkiloeng tse nang le limatlafatsi tse jang lihlahisoa tse ngata tsa mabenkele. Hlokomela lijo tse majabajaba tse tšepisang mafura a tlaase, tse se nang tsoekere, tse se nang mafura, tse ntlafalitsoeng, tse nang le lik'halori tse tlaase, le ha ho na tsoekere e ekelitsoeng. Ka bomalimabe, li-carbs tse mpe tse kang tsena li 'nile tsa otla setšoantšong sa ho ikoetlisa se nkoang e le lihlahisoa tse phetseng hantle.
Ke habohlokoa hore u tsebe ho tseba 'mele o mobe le ho ba tlosa ka hohle kamoo u ka khonang lijong tsa rona. Haeba u sa khone ho utloisisa lethathamo la motsoako , mohlomong ke carb e mpe. Lisebelisoa tse fokolang tsa ntho e tšeloang ka lijo li tla ntlafala. Lijo tse koahetsoeng li lokela ho ba le lintho tse seng kae feela le bophelo bo khutšoanyane ba lithelefono tse lokelang ho nkoa e le bophelo bo botle.
Ho felisa lik'habohaedreite tse entsoeng joaloka bohobe bo bosoeu, libate le li-soda ke litsela tse ngata tsa ho qoba li-carbs tse mpe. Lenane le latelang la likarabo tse mpe li khothalletsoa ho qojoa bakeng sa bophelo bo ntlafetseng:
- Li- sugar- soda, tsoekere e eketse metsi a lipapali le metsi a carbonate
- Lijo tse ngata - tse ngata li tletse tsoekere e ekelitsoeng le li-preservatives
- Bohobe bo botala - sehlahisoa se hloekisitsoeng se haelloang ke phepo e nepahetseng
- Lijo tse entsoeng - ho haelloa ke phepo e nepahetseng le ho tlatsoa ke li-preservative
- Ice cream, lipompong le tsokolate ea lebese - ha e na bohlokoa bo nang le phepo, e phahameng ka tsoekere le li-preservative. Chocolate ea boleng bo botle e ka kenngoa lijong tse phetseng hantle .
Li-carbs tse ntle ka ho fetisisa e tla ba lijo tsa sebele tsa sebele, hangata li se ke tsa paketeng, 'me li kenyelle meroho, litholoana le lijo tsohle.
Libaka tse ntle tsa Carbs le Fiber
Lijoana tsa lijo li tsoa lik'habohaedreite tse rarahaneng le tse bonolo. Tataiso ea lijo bakeng sa Maamerika e fana ka tlhahiso ea hore re je karolo ea 45-65 lekholong ea lijo tsa rōna ho tloha lik'habohaedreite tse phetseng hantle ho finyella litlhoko tsa fiber. Tšebeliso ea rona ea fiber e lokela ho arola pakeng tsa 25-35 dikgerama letsatsi le leng le le leng. Liphuputso tse sa khaotseng li bontša lijo tse phahameng tse ferekaneng le ho lahleheloa ke mafura, ho ntlafatsa lijo le ho fokotsa kotsi ea maloetse. Re hloka mefuta e 'meli ea fiber bakeng sa bophelo bo botle le ho ikoetlisa :
Fiber e sa tsitsitseng ha ea robeha nakong ea ts'ebetso le ho kenngoa ka mali. E eketsa bongata boemong ba rona ba ho felisa habonolo ho fokotsa ts'ebetso ea ho patoa. Lijo tse latelang ke lik'habohaedreite tse ntle 'me e le tsela e ntle ea ho ja fiber e sa tsitsang:
- Bohobe bo bong le bo bong ba koro
- Harese
- Raese e Brown
- Motsoala
- Bulgur kapa lijo-thollo tse tletseng lijo-thollo
- Koro ea koro
- Peo
- Meroho e mengata
- Litholoana
Fiber e nang le mochine e noa metsi 'me e fetoha gel e nang le majoe ka har'a karolo ea rona ea lijo e thusang ho nolofalletsa hore ho be bonolo ho felisoa. E boetse e tlama k'holeseterole le tsoekere e fokotsa kapa ho thibela ho lokolloa ha tsona ka har'a mali. Fiber e nang le mocheso e khothalletsa batho ho phela hantle libaktheria tse fokolang ho ruruha le ho matlafatsa tšoaetso ea rona ea tšoaetso ea mafu. Lijo tse latelang ke lik'habohaedreite tse ntle le mehloli e meholo ea fiber e tsitsitseng:
- Oatmeal
- Lejoe la mafura
- Harese
- Linate le lipeo
- Litholoana tse ngata
- Dry linaoa le lierekisi
- Lipontšo
Ho Eketsehileng ka Lik'habohaedreite
Papiso e latelang ea lik'habohaedreite e hlalosa hore na ke hobane'ng ha li-carbs li sa bōptjoe li lekana:
Li-Carbs tse ntle
- Lik'hilojule tse fokolang haholo - re ka ja lijo tse kholoanyane le lik'hilojule tse nyane
- Mekhoa e metle-e fapaneng e fapaneng e fanang ka melemo ea bohlokoa ea bophelo
- Ha ho na tsoekere e hloekisitsoeng kapa lijo-thollo tse hloekisitsoeng
- Lihlahisoa tse phahameng - tse bontšitsoeng ho laola tsoekere ea mali le litekanyetso tsa insulin, ho fokotsa k'holeseterole e mpe, ho thusa ho lahleheloa ke boima ba 'mele, ho ntlafatsa ts'ebetso, le melemo e meng ea bophelo bo botle
- E fokotseha ka sodium
- E fokotseha ka mafura a mangata, a tlaase haholo ho se na k'holeseterole, mme ha ho na mafura a Trans
Li-Carbs tse mpe
- Lik'hilojule tse phahameng bakeng sa karolo e nyenyane
- Ho phahama ka tsoekere e hloekisitsoeng - liphuputso li bontša tsoekere e hloekileng joaloka sirapo ea poone ea fructose e etsang karolo ea 20 lekholong ea lik'hilojule tseo re li jang letsatsi ka leng . Sosai e hloekisitsoeng e amahanngoa le maloetse, botenya le lefu la tsoekere la mofuta oa 2. Tsoekere e mosoeu, sira e phahameng ea fructose, 'me e kenyelletswe tsoekere ke mehlala
- E phahame ka lijo-thollo tse hloekisitsoeng - phofo ea koro e nkiloeng ka boleng ba limatlafatsi e entsoeng hore e shebahale e tšoeu
- Letlotlo la boleng ba motsoako - zero ho fokolang
- Fiber - zero ho fokolang
- Sodium - Phahameng
- Mafura - Phahameng
- Cholesterol - e Phahameng
- Lihlahisoa tsa Trans - Tse Phahameng
Lentsoe le Tsoang ho:
Lik'habohaedreite ke karolo ea bohlokoa ea phepo e nepahetseng le mohloli oa matla a rona. Sena ha se bolele ho laela ka lintho tse mpe tse kang likhapa le soda empa ho khetha carbs tse ntle ho finyella bophelo bo botle le ho ikoetlisa. Li-carbs ha lia bōptjoa li lekana ebile li khona ho khetholla se setle ho se sebe se tla u thusa hore u ikutloe u le betere ka ho li boloka ha u ja.
Lisebelisoa:
National Academy Institute of Medicine, Dietary Reference Intakes bakeng sa Matla a Phahameng, Lihabohaedreite, Fiber, Fat, Fatty Acids, Cholesterol, Protheine le Amino Acids, 9-5-02
cdc.gov, phepo e nepahetseng bakeng sa bohle, lik'habohaedreite , 12-11-12