Lebitso la bosoalo la lik'habohaedreite le na le litlhaloso tse sa tšoaneng
Lentsoe la carb le lekhutšoanyane bakeng sa lik'habohaedreite . Ke e 'ngoe ea likarolo tse tharo tse kholo tsa lijo, tse ling tse peli e le liprotheine le mafura. Li-carbohydrates li kenyeletsa li-starches le tsoekere tse fumanoang le tse sebelisoang bakeng sa matla 'meleng. Matla a matla a lik'habohaedreite tse chesang ke lik'hilojule tse 4 ka gram bakeng sa tsoekere le mafura.
Lihabohaedreite li entsoe ka carbon, hydrogen le oksijene.
Li ka ba tsoekere e bonolo kapa li ka ba li-starches tse rarahaneng. Limela le lihlahisoa tsa lebese ke mehloli e meholo ea lik'habohaedreite nakong ea lijo. Ho na le tsoekere e hloekileng e kenyelletsoeng lino tse ling le lihlahisoa tse ling hangata li hlahisoa ho tloha mehlaleng ea limela
Lijoana tsa lijo li na le lik'habohaedreite. Fiber ha e sebelisetsoe matla ka 'mele' me kahoo ligrama tsa fiber li atisa ho thathamisoa ka karolong ea lik'habohaedreite ka mabitso a phepo e nepahetseng. Le hoja li-fiber li sa sebelisetsoe matla, li na le karolo ea bohlokoa ho ts'ebetso ea lijo le metabolism.
Li-carbohydrate li aroloa ka litsela tse sa tšoaneng. Tsela e nepahetseng ka ho fetisisa ke ka lik'hemik'hale, ka tsoekere e khetholloang e le monosaccharides le disaccharides le lik'habohaedreite tse rarahaneng tse kang polysaccharides kapa oligosaccharides.
Melemo e meng le litšebeliso tsa Carb
Lentsoe Carb le boetse le na le litlhaloso tse ling tse 'maloa:
- Lijo tse nang le lik'habohaedreite tse ngata (kapa ho ja lijo tse joalo) ka linako tse ling li bitsoa carb. Hangata sena ke lijo tse matlafatsang tse kang litapole, bohobe kapa raese. Moelelong ona, lentsoe lena le na le nako e ka tlaasana ea lentsoe la slang, hobane lijo tse ling tse nang le lik'habohaedreite, tse kang lino tse tsoekere, ha li atisa ho bitsoa carbs. Ke khopolo e ntle ea ho qoba ho sebelisa lentsoe Carb ho bua ka lijo hobane e ka baka pherekano mabapi le hore na ha e le hantle lik'habohaedreite ke eng.
- Batho ba lijong tse tlase tsa carb hangata ba sebelisa carb ho bolela gram ea lik'habohaedreite . Ka linako tse ling ba re, "Apulo ena e na le li-carb tse 17 ho eona," kapa hangata e tla bua ka lijo tse nang le "li-carb tse ngata" kapa "li-carb tse ngata."
- Grama ea carb net (e boetse e bitsoa carbs e sebetsang hantle le mantsoe a mang) e ka boela ea khutsuoa ho carb, haholo-holo ke batho ba latelang tsela e tlase ea ho ja. Sena se bolela hore ligrama tsa fiber mme mohlomong mefuta e meng ea lik'habohaedreite tse sa ameng tsoekere ea mali li ntšitsoe ho tloha kakaretso ea lik'habohaedreite.
Libaka tse ntle tsa Carbs le Bad Carbs
U tla boela u utloe mantsoe "li-carb tse ntle" le "li-carbs tse mpe" tse ka ferekanyang hobane ha ho na tsela e le 'ngoe ea ho arola tse peli. Bangoli ba fapaneng ba sebelisa litlhaloso tsa bona. Tšebeliso ena e bua ka lijo tsa sebele joaloka carbs, e seng mokhoa o motle.
Lijo tse phahameng ka lik'habohaedreite tse hloekisitsoeng li kenyelelitsoe lethathamong le le leng la likarolo tsa lijo tse kang tse lokelang ho fokotsoa kapa ho qojoa. Tsena li kenyelletsa lijo-thollo tse sa hlola li phethehile, tse ling tsa tsoekere le lijo tse sebelisitsoeng).
"Litsamaiso tsa lijo tsa 2015-2020" Ofisi ea Thibelo ea Maloetse le Khothaletso ea Bophelo e khothaletsa ho falla ho ja meroho, litholoana, lijo tsohle le lebese ho eketsa tšebeliso ea khalsiamo le fiber. Ba boetse ba kgothaletsa ho tlohela dihlahisoa tsa tsoekere ka lino tse tahang, lijo tse hlahisang lijo le li-sweets.
> Mohloli:
> Tataiso ea Diet 2015-2020. Ofisi ea Thibelo ea Maloetse le Ts'ebetso ea Bophelo. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#food-groups