Zvinofanira Kuzivikanwa Nezve Makabhonihaidiretsi: Hunhu Hwakakosha, Mabasa uye Zvinyorwa Zvehutano

Chii chinonzi Makabhohaidiretsi? Ndezvipi Zvimiro Zvawo Zvikuru?

Makabhohaidiretsi ari pakati pemapoka ezvekudya anokosha anopa simba guru mumuviri wedu. Mukati mawo mune mhando dzakasiyana dzakaita sefayibha, shuga uye starch; makabhohaidiretsi anowanikwa muzvokudya zvakawanda zvakaita sezviyo, mukaka nemukaka zvigadzirwa, michero nemiriwo. Kana zvadyiwa, chikafu chine makabhohaidiretsi chinoshandurwa mudumbu kuita glucose (shuga yeropa). Glucose inopa simba rinokurumidza uye riri nyore kumasero emuviri wose, kunyanya uropi. Makabhohaidiretsi akawandisa anochengetwa mudumbu remwoyo nemisuru.

Zvimiro zvikuru zvemakabhohaidiretsi ndezvi:

• Mamwe makabhohaidiretsi anonyungudika mumvura uye anogona kushandiswa nyore mumuviri.

• Makabhohaidiretsi ane fayibha anobatsira pakugaya uye mamwewo anopa rutsigiro rwemaitiro ezvirimwa (cellulose) kana kuti ganda rekunze remhuka dzine exoskeleton (chitin).

• Kunyanya shuga dzakareruka dzinotapira kana dzanyungudika.

• Chimiro chemakemikari chemakabhohaidiretsi chinotaridza basa ravo rekupa simba kana kupa rutsigiro rwemaitiro.

Ndezvipi Zvimiro Zvemakabhohaidiretsi?

Makabhohaidiretsi anowanzopatsanurwa kuita mapoka maviri makuru: makabhohaidiretsi akareruka uye makabhohaidiretsi akaoma.

Makabhohaidiretsi akareruka ane chimiro chidiki uye anonyungudika nekukurumidza. Boka iri rine monosaccharides (glucose, fructose, galactose) uye disaccharides (sucrose, lactose, maltose). Oligosaccharides ane 2 kusvika 9 shuga molekyuru anowanikwa muboka iri. Makabhohaidiretsi akareruka anowanikwa zvakanyanya mushuga yakachena uye zvokudya zvine shuga yakawanda. Zvokudya izvi zvinowanzove zvisina mavhitaminzi, maminerari nefayibha yakakwana; saka zvinonziwo “makarori asina zvazvinobatsira”.

Makabhohaidiretsi akaoma ane maketani marefu eshuga uye anotora nguva yakareba kugaywa. Boka iri, rinonziwo polysaccharides, rine zviyo zvizere, nyemba dzakaoma (beans, lentils), mbatatisi uye miriwo ine starch yakawanda. Nokuti anogaywa zvishoma nezvishoma, anobatsira kuchengetedza shuga yeropa yakadzikama uye anopa kuguta kwenguva refu.

Ndezvipi Zvinoitwa neMakabhohaidiretsi Mumuviri?

• Kupa simba: Makabhohaidiretsi ndiwo sosi huru yesimba kumasero edu. Glucose inopinda muropa uye inoshandiswa kugadzira simba mumuviri.

• Kuchengetedza simba: Glucose yakawandisa inogona kuchengetwa mudumbu remwoyo nemisuru se glycogen. Glycogen inoshanda se sosi yesimba pakati pezvokudya kana kana kudiwa kwesimba kwawedzera. Kana nzvimbo dzekuchengetera glycogen dzazara, makabhohaidiretsi akawandisa anochinjwa kuita mafuta.

• Kutsigira hutano hwemisuru: Glycogen iri mumisuru inobatsira kudzivirira kuparara kwemisuru panguva yekushaya chikafu kwenguva refu kana kurovedza muviri kwakanyanya.

• Kubatsira kugaya: Makabhohaidiretsi ane fayibha anobatsira kuti dumbu rishande zvakanaka uye anoderedza njodzi yekuvharirwa.

• Kuchengetedza hutano hwemoyo uye kugadzikana kwemetabolism: Kuwana fayibha yakakwana kunoderedza cholesterol uye kunogona kubatsira kuderedza njodzi yeshuga yeropa (diabetes). Shuga yakachena uye makabhohaidiretsi akagadzirwa kana akashandiswa zvakawandisa anowedzera njodzi yemwoyo uye diabetes. Saka, kushandiswa kwakaringana kunokurudzirwa.

Ndezvipi Zvokudya Zvine Makabhohaidiretsi Akanaka uye Asina Hutano?

Makabhohaidiretsi anowanikwa muzvokudya zvakawanda nemwero wakasiyana. Pakusarudza chikafu, zvakakosha kusarudza sosi dzine hutano uye dzine fayibha yakawanda.

Sosi dzemakabhohaidiretsi dzine hutano uye dzakaringana:

• Mbatatisi inotapira

• Mudzi webeetroot

• Kinoa

• Brown rice nezviyo zvizere

• Oats

• Banana, apuro, mango

• Ma raisins akaoma

• Nyemba dzakaoma (beans, lentils, chickpeas)

• Dates

Zvokudya izvi, nokuda kwefayibha yakawanda uye mafuta akaderera, zvinopa kuguta kwenguva refu uye zvinopa mavhitaminzi nemaminerari.

Zvokudya zvine makabhohaidiretsi akawanda zvisingakurudzirwi kudyiwa kazhinji kana zvakawandisa:

• Shuga yakachena nezvokudya zvinotapira

• Cereals dzine shuga yakawanda

• Chingwa chichena uye rice chichena

• Pasta chichena

• Potato chips

• Juice yemichero ine shuga uye zvinwiwa zvine shuga

• Mapeanut butter, makeke nezvimwewo

• Yogurt ine flavour uye yakawedzerwa shuga

Zvokudya izvi zvinowanzove zvisina zvokudya zvakakwana; kudyiwa kwazvo kunogona kukonzera kuwanda kwesimba, kuwedzera uremu uye matambudziko emetabolism.

Kudya Kune Makabhohaidiretsi Mashoma: Ndezvipi Zvinofanira Kucherechedzwa?

Kuti udzore uremu uye shuga yeropa, kudya kune makabhohaidiretsi mashoma kunowanzosarudzwa. Mukudya kwakadai, zvokudya zvakagadzirwa kubva paflour, zvokudya zvinotapira uye sosi dzeshuga zvinoderedzwa; kudya kwemaprotein, mafuta ane hutano uye miriwo ine fayibha yakawanda kunowedzerwa. Mazai, hove, nyama, miriwo isina starch (spinach, broccoli, carrot), michero (kunyanya orange, strawberry, blueberry), mbeu dzine mafuta (almond, walnut), olive oil nemvura ndizvo zvokudya zvine hutano.

Kana uchida kudya makabhohaidiretsi mashoma, unogona kushandisa zviyo zvizere, mbatatisi inotapira, peas, banana uye brown rice sezvisarudzo zvine fayibha. Zvinodiwa nemunhu pazuva zvinosiyana zvichienderana nezera, murume kana mukadzi, hutano uye basa raanenge achiita. Saka, zvakakosha kubvunza nyanzvi usati watanga chirongwa chitsva chekudya.

Mibvunzo Inonyanya Kubvunzwa

1. Makabhohaidiretsi anofanira kuregeredzwa zvachose here?

Aihwa. Makabhohaidiretsi anodiwa mumuviri; haafaniri kuregeredzwa zvachose, asi anofanira kutorwa zvakaringana kubva kuzvokudya zvine hutano uye zvakaringana.

2. Kudya kune makabhohaidiretsi mashoma kunobatsira kuderedza uremu here?

Kune vamwe vanhu, kudya kwakadai kunogona kubatsira kudzora uremu; asi kuti uderedze uremu kwenguva refu zvinoda kudya kwakaringana kubva kumapoka ese ezvokudya uye kuchinja maitiro ehupenyu.

3. Ndezvipi makabhohaidiretsi ane hutano?

Makabhohaidiretsi echisikigo, asina kugadzirwa uye ane fayibha yakawanda (zviyo zvizere, nyemba, miriwo nemichero) ndiwo ane hutano.

4. Ndezvipi zvinokonzerwa nemakabhohaidiretsi akachena mumuviri?

Makabhohaidiretsi akachena anokwanisa kukwidziridza shuga yeropa nekukurumidza uye kana akadyiwa zvakawandisa kwenguva refu anowedzera njodzi yeshuga yeropa uye zvirwere zvemwoyo.

5. Vanorwara nemwoyo kana diabetes vanofanira kucherechedza chii pakudya makabhohaidiretsi?

Makabhohaidiretsi ane fayibha yakawanda uye ane glycemic index yakaderera anofanira kusarudzwa, uye zvokudya zvakagadzirwa kana zvine shuga zvakawanda zvinofanira kudzivirirwa. Zvakakodzera kubvunza chiremba kuti uwane zano rako pachako.

6. Zvinodiwa nemunhu pazuva zvemakabhohaidiretsi zvakadii?

Zvinodiwa zvinosiyana zvichienderana nezera, murume kana mukadzi, hutano uye basa raanenge achiita. Masangano ezvehutano akawanda anokurudzira kuti 45-65% yesimba rezuva rega rega rinobva kumakabhohaidiretsi.

7. Vana nevechidiki vanoda makabhohaidiretsi here?

Hongu. Kunyanya panguva yekukura nekuvandudzwa, makabhohaidiretsi (kunyanya zviyo zvizere uye sosi dzine fayibha) anodiwa.

8. Nei zvokudya zvine fayibha zvakakosha?

Fayibha inobatsira kugaya, inotsigira hutano hwedumbu uye inogona kuderedza njodzi yezvimwe zvirwere zvisingaperi.

9. Makabhohaidiretsi anobatsira chii kunze kwekupa simba?

Mamwe makabhohaidiretsi anopa rutsigiro rwemaitiro emasero; fayibha inobatsira kugaya uye kudzora cholesterol.

10. Kuderedza makabhohaidiretsi kunokuvadza here?

Chiyero chakakodzera chinosiyana pakati pevanhu; kuderedza zvakanyanya kunogona kukonzera kushomeka kwesimba uye kushomeka kwezvinovaka muviri kune vamwe vanhu. Zvakakosha kutsvaga zano renyanzvi kuti uwane chiyero chakakodzera.

Zvinyorwa

• Sangano reHutano Pasi Pose (WHO): Healthy Diet Fact Sheet

• Sangano reMoyo reAmerica (AHA): Makabhohaidiretsi uye Shuga yeropa

• Sangano reDiabetes reAmerica (ADA): Zano reChikafu uye Zvokudya

• European Food Safety Authority (EFSA): Scientific Opinion on Dietary Reference Values for Carbohydrates

• Harvard T.H. Chan School of Public Health: The Nutrition Source – Carbohydrates