Sauki da jinkirin (mai sauƙi da hadaddun) carbohydrates - bambance-bambance, samfura

Sauyawa a cikin gulub da jini ya dogara da nau'in carbohydrate wanda ke gudana a abinci. Dangane da bayanai akan saurin da kuma cikar shaye-shaye na sukari daga abinci, rarrabuwa cikin carbohydrates mai sauri da jinkirin aiki.

Mutumin da ke da ƙoshin lafiya tare da daidaitaccen aikin jiki kada ya ji tsoron waɗancan ko wasu carbohydrates. A cikin adadin ƙididdigar yawan amfani, metabolism na al'ada yana iya yin amfani da su ba tare da sakamako na jiki ba. A cikin mutanen da ke da sha'awar kamuwa da ciwon sukari mellitus ko tare da wata cuta da aka riga aka gano, alaƙar da ke tattare da carbohydrates sun fi wahala, masu saurin dole ne a cire su gaba ɗaya, masu saurin ya kamata a taƙaita iyakance. Yana da halaye na kansa da abincin 'yan wasa, tunda sun fi glucose mai yawa.

Bambanci tsakanin carbohydrates mai sauri da jinkirin aiki

Carbohydrates sune abubuwan gina jiki da mutum ke karba daga abinci tare da sunadarai da ƙwaya. Energyarfin da ke samar da tsari mai mahimmanci ana ɗauka da farko daga carbohydrates, kuma kawai lokacin da suke kasawa, fats da sunadarai sun fara lalacewa. Ana fitar da makamashi yayin halayen sinadarai a yayin da karyewar carbohydrates ta watsu cikin ruwa da carbon dioxide.

Ciwon sukari da hauhawar jini zai zama abin da ya wuce

• Normalization na sukari -95%
• Cirewa kan jijiyoyin mara wuya - 70%
• Cire zuciyar mai karfin zuciya -90%
• Rabu da cutar hawan jini - 92%
• Increasearuwar kuzarin rana, inganta bacci da dare -97%

Daga cikin sugars da aka samo a abinci:

• monosaccharides - carbohydrates mai sauƙi wanda aka kwashe nan da nan;
• disaccharides - ya ƙunshi kwayoyin halitta guda biyu da haɗin silin polymer; ana buƙatar ƙarin lokaci don sharewar su;
• polysaccharides sune mafi hadaddun mahadi da ake sarrafawa cikin jiki ya fi na sauran. Wasu ba a narke su kwata-kwata, kamar zaren fiber.

Da zaran glucose daga narkewar hanji ya shiga cikin jini, mutum yakan ji daɗin gamsuwa, da ƙaruwa da ƙarfi, yunwar sa da sauri zata shuɗe. Nan da nan ana alakanta shi da sakin insulin da ake buƙata don yawan sukari. Godiya gareshi, glucose ya shiga kyallen, kuma ana sanya adadin da ya ajiye a cikin ajiyar a kitse. Da zaran jiki ya cinye wadataccen sukari, sai yaji wani yunwar ya sake fitowa.

Sauƙaƙe, ko mai sauri, carbohydrates suna haɓaka sukari na jini da sauri, yana sa aikin gaggawa na cututtukan fata da kuma haɗarin samar da insulin. Ya bambanta, hadaddun, ko jinkirin, carbohydrates suna haɓaka matakin glucose a cikin jini a hankali, ba tare da damuwa ga jiki ba. Ana samar da insulin a hankali, ana kashe yawancin carbohydrates akan aikin tsokoki da kwakwalwa, kuma ba a adana kitse.

Lissafi, waɗannan bambance-bambance suna bayyane a fili cikin allunan glycemic indices of samfura. GI alama ce ta yau da kullun game da raunin carbohydrates da karuwa a cikin jini (glycemia). Wannan ƙimar an kafa ta da ƙarfi ga kowane nau'in abinci. Dalili shine glycemia, wanda ke haifar da glucose mai tsabta a cikin jini, ana ɗaukar GI ɗinsa kamar 100.

Ribobi da Karfin Carbohydrates

An yi imanin cewa carbohydrates yakamata su kusan 50% na adadin adadin kuzari na abinci. Idan wannan adadi ya fi girma, mutum ba makawa zai sami mai, babu bitamin, ƙwayoyin sa suna fama da karancin furotin. An bayar da shawarar ƙuntata Carbohydrate ga marasa lafiya da cuta na rayuwa, gami da ciwon sukari. A cikin abincin mutane masu lafiya, yankan sari a jikin carbohydrates na dogon lokaci abu ne wanda ba a son shi. Minimumarancin da ake buƙata shine kusan g 100 na glucose mai tsabta kowace rana, wanda shine nawa kwakwalwar ke cinyewa. Ba kamar sauran gabobin ba, ba shi da ikon yin amfani da kitse da sunadarai don abinci mai gina jiki, saboda haka yana wahala da fari tare da karancin ƙwayoyi.

Ya kamata a zaɓi fifiko zuwa ga takaddun carbohydrates, tunda suna da ƙarin fa'idodi:

1. Ba a hankali, yana samar da wadataccen wadataccen makamashi na dogon lokaci.
2. Zuwa mafi ƙarancin mamayar ajiyar mai.
3. Jin ciwon kai ya dade.

Mafi mahimmancin carbohydrates a cikin abinci yana shafar jikin mara kyau:

1. Zai yiwu a sanya su cikin mai mai ƙiba fiye da ɗayan hadaddun ba.
2. Sun fi aiki da karfi kuma sun rarrabu, don haka jin yunwar ya bayyana da sauri.
3. Yara masu saurin narkewa suna zubar da fitsari, tilasta shi ya samar da insulin da ya wuce kima. A tsawon lokaci, ƙwayar hormone ta zama mafi girma fiye da yadda aka saba, don haka glucose ya fi sanya ƙwayar cuta a cikin mai, kuma mutum ya fara cin abinci fiye da yadda ake buƙata.
4. Yawancin cin zarafi na sukari mai sauƙi yana rage jijiyar kyallen takarda zuwa insulin, yana ƙara haɗarin kamuwa da ciwon sukari na 2.
5. Mafi sau da yawa, samfuran abinci tare da carbohydrates mai sauri suna da adadin kuzari mai yawa, amma a lokaci guda "wofi" - tare da ƙaramin bitamin.

A wasu halaye, carbohydrates masu sauki suna da fa'ida akan hadaddun carbohydrates. Suna da sauri dakatar da yunwar, suna da amfani kai tsaye bayan ɗaukar nauyi, alal misali, horo mai ƙarfi, kuma suna taimakawa jiki ya murmure cikin sauri. A cikin adadi kaɗan, yawan sukari mai sauƙi yana da mahimmanci don maganin hypoglycemia a cikin marasa lafiya da ciwon sukari; yawan shan su na lokaci zai iya ceton rayuka.

Wadanne abubuwan carbohydrates jikinmu suke bukata?

Don samar da abinci na yau da kullun ga mutum, abincin yau da kullun mutum wanda ke da aikin jiki na yau da kullun ya kamata ya haɗa 300 zuwa 500 g na carbohydrates, wanda aƙalla 30 g na fiber - Jerin abinci mai fiber.

Kusan dukkanin carbohydrates yakamata su kasance masu rikitarwa, masu sauƙi sune kyawawa kawai bayan damuwa ta jiki ko tausayawa kuma a tebur na idi. A matsayin manyan hanyoyin da ke samar da carbohydrates a cikin ingantaccen tsarin abinci, masu abinci masu gina jiki suna ba da shawarar kayan lambu da 'ya'yan itatuwa, hatsi, taliya mai wuya, burodin hatsi da ganyayyaki.

Of musamman mahimmancin abubuwa ne na ajiya, masana'antu da sarrafa kayan abinci na abinci. Wasu lokuta suna iya ƙara girma da sauri na rage ƙarfin carbohydrate daga abinci; bambanci a cikin alamun glycemic na iya zuwa maki 20:

1. Abunda aka gyara, ana amfani da carbohydrate mai sauri tare da GI = 100, ga yawancin samfuran da kuka gama wanda zaku iya siyayya a shagon. Ana samo shi a cikin sausages da samfuran nama da aka ƙare, a cikin ketchups, biredi da yoghurts, kuma ana samunsa sau da yawa a cikin kek da kayan zaki. Kayan samfuran guda daya da aka yi a gida zasu ƙunshi ƙananan wadataccen carbohydrates fiye da na masana'antu.
2. A cikin kayan lambu da 'ya'yan itatuwa, kasancewar sugars yana ƙaruwa yayin aikin dafa abinci. Idan karas mai yalwa yana da GI = 20, to, karas karas - sau 2 mafi girma. Hanyoyin guda ɗaya suna faruwa a samar da hatsi daga hatsi. GI na masara grits ya girma da kashi 20% yayin da ake yin hatsi daga gare ta. Don haka, zaɓi ya kamata a bai wa samfuran da aka sarrafa kaɗan.
3. A cikin kayayyakin gari, carbohydrates suna zama da hankali a cikin zana kullu. Spaghetti tare da nama, musamman ɗan ƙaramar da ba a ɗauka da ƙarfi, yana da koshin lafiya fiye da ɗigon ƙwayoyi, duk da irin kayan aikin iri ɗaya.
4. Samun wadataccen carbohydrates a cikin dan kadan ya rage lokacin sanyi abinci da bushewa. Taliyan zafi za su kara glucose na jini da sauri fiye da sanyi a salatin, kuma burodin sabo ne da sauri fiye da masu fasa daga shi. A cikin burbushin burodi, carbohydrates sun fi rikitarwa fiye da yadda ake amfani da su.
5. Steaming da yin burodi suna kiyaye hadaddun carbohydrates a cikin abinci mafi kyau fiye da dafa abinci da soya a cikin mai.
6. Yawan cin zaren samfurin, ana samun karin sukari daga ciki a hankali, saboda haka burodin hatsi ya fi lafiya fiye da farin burodi, kuma za'a fi fin cin sikari mai kyau.
7. Thearfin samfurin shine ƙasa, da sauri carbohydrates a ciki. Misali mafi kyau shine dankalin masara, wanda GI ya fi 10% sama da na dankalin da aka dafa.

Jerin abinci tare da carbohydrates mai sauƙi da rikitarwa

Carbohydrates don ciwon sukari da wasanni

Yin amfani da carbohydrates tare da karuwar ƙwayar jiki kuma tare da ciwon sukari yana da halaye na kansa. 'Yan wasan motsa jiki suna buƙatar karin carbohydrates fiye da matsakaiciyar buƙata a gare su. Ciwon sukari mellitus, akasin haka, yana buƙatar raguwa mai ƙarfi da kuma kula da yawan ci a cikin glucose daga abinci.

>> Karanta: abinci na iya rage sukarin jini ko kuwa labari ne?

Sakamakon carbohydrates akan tsoka

'Yan wasan motsa jiki suna kashe karin kuzari, wanda ke nufin cewa karuwar su na carbohydrates. Ya danganta da matakin matakan glucose, suna buƙatar daga 6 zuwa 10 g a kilogiram na nauyi. Idan bai isa ba, ƙarfi da tasiri na horo ya faɗi, kuma a cikin tazara ƙasa da motsa jiki jin wani rauni na kullun yana bayyana.

Yayin horo, ba a samar da aikin tsoka ta hanyar glucose, wanda ke cikin jini, amma glycogen, polysaccharide na musamman wanda ke tarawa a cikin ƙwayoyin tsoka musamman idan akwai damuwa. Spent glycogen ajiyar an dawo da hankali, a kan da yawa kwana. Duk wannan lokacin mafi kyawun carbohydrates, hadaddun, dole ne su shiga jiki. Ranar kafin horo, jinkirin carbohydrates yana buƙatar mafi.

Idan azuzuwan suka wuce fiye da awa ɗaya, tsokoki suna buƙatar ƙarin abinci. Zaka iya isar dasu glucose da sauri ta amfani da carbohydrates masu sauki - abin sha mai dadi, ayaba ko 'ya'yan itace bushe. Ana buƙatar carbohydrates mai sauri kuma nan da nan bayan horo. Wannan lokacin tsakanin mintuna 40 bayan motsa jiki ana kiransa da taga “carbohydrate taga”, wanda a lokaci ne glycogen a cikin tsokoki ke cika sosai musamman aiki. Hanya mafi kyau don rufe wannan taga shine don samun abun ciye-ciye tare da sugars mai sauƙi, ana amfani da mafi yawan lokuta ana amfani da hadaddiyar giyar abinci daga haɗuwa iri-iri na wadataccen carbohydrates - ruwan 'ya'yan itace, zuma, madara mai ɗaure,' ya'yan itatuwa tare da babban GI.

Bountatar Carbohydrate don Ciwon sukari

Nau'in na biyu na ciwon suga yawanci shine sakamakon wuce haddi na carbohydrates mai sauri a cikin abincin. Akai-akai ya tashi a cikin sukari na jini yayi matukar illa ga masu karɓar sel waɗanda dole ne su san insulin. Sakamakon haka, matakin glucose na jini ya hau, fitsarin ya sake sakin insulin don amsawa, kyallen kuma tayi watsi da ita kuma ta ki barin sukari ya shiga. A hankali, juriya ga hormone yana girma, kuma glucose jini ya tashi tare da shi. A cikin jiyya na nau'in ciwon sukari na 2, ƙananan abincin carb yana taka muhimmiyar rawa. Ba abu mai sauƙi ba ne ga mutanen da ke da maganin ƙara haƙoran haƙora don sake gina abincin su, amma babu wata hanyar fita, in ba haka ba bazai yuwu a daidaita sukari na jini ba.

Carbohydrates mai sauri a cikin ciwon sukari an yanke hukunci gaba daya. Wadanda suke yin sannu a hankali suna iyakancewa, adadin likitan da aka yarda yana lissafin likitan ne gwargwadon matakin cutar. Masu ciwon sukari suna buƙatar auna abincin su koyaushe kuma ƙididdige yawan adadin carbohydrates a ciki. Domin sukari ya shiga cikin jini daidai gwargwado, ana kafaffiyar tazara tsakanin abinci.

Nau'in nau'in ciwon sukari yana nufin cikakkiyar rashi na insulin haƙuri. A karkashin irin wannan yanayin, sukari ba zai iya shiga cikin ƙwayar ba, amma zai tara cikin jini har zuwa hauhawar jini na hyperglycemic. Masu ciwon sukari koyaushe ana tilasta su yin allurar da kansu tare da shirye-shiryen insulin. Carbohydrates tare da wannan nau'in ciwon sukari dole ne a lissafta su tare da ingantaccen daidaito, saboda sashi na kwayoyi ya dogara da yawa. Don yin ƙididdigar yawan adadin insulin da ake buƙata, an gabatar da manufar sassan gurasa, kowane ɗayan daidai yake da 12 g na glucose. Ana ba da izinin carbohydrates mai sauƙi tare da nau'in cuta na 1, amma ana bada shawara don bayar da fifiko ga masu rikitarwa, tunda yana da sauƙin rama ga jinkirin shan sukari a cikin jini fiye da saurin.