Nri nwere obere carbohydrate bụ nri na-egbochi oke carbohydrates a na-ebuba n'ime ahụ. Nri a gbadoro ụkwụ n'igbo mkpa ume anụ ahụ sitere na nri ndị ọzọ dịka abụba na protein. N'ụzọ bụ isi, a na-ezere nri nwere nnukwu carbohydrates dị ka shuga, ngwaahịa bred, poteto, osikapa na pasta. Kama, a na-eri protein na abụba dị ka akwụkwọ nri, anụ, azụ, akwa na abụba dị mma.
Kedu ka esi eme nri nwere obere carbohydrate?
Yabụ, nri carbohydrate dị ala na-eme ka ị felata, oke ibu ọ na-eme ka ị felata? Kedu ka esi eme nri obere carb? Azịza nye ajụjụ gị niile gbasara isiokwu a zoro ezo n'akwụkwọ anyị.
Kedu ihe bụ nri Carb dị ala?
nri nwere obere carbohydrate, nri carbohydrateNa-ebelata calorie kwa ụbọchị ruo pasent 20 ruo 45. Ụkpụrụ bụ isi nke nri a bụ ime ka ahụ nwee ike iji abụba kama carbohydrates dị ka isi iyi ike. Carbohydrates na-enye ume site n'ịgbanwe n'ụdị shuga a na-akpọ glucose. Otú ọ dị, na nri nwere obere carb, mgbe enwere ntakịrị glucose n'ime ahụ, a na-akpọ abụba ọkụ ma na-emepụta ihe ndị a na-akpọ ketones. Ketones bụ isi iyi ọzọ nke ike maka ahụ.
Nri a na-enyere aka na mbelata ibu, ịchịkwa shuga ọbara, insulin iguzogideA na-ahọrọ ya maka ihe dị iche iche dị ka ibelata ọbara mgbali elu na, n'ọnọdụ ụfọdụ, ịgwọ nsogbu ahụike dịka ọrịa akwụkwụ.
Nri Carbohydrate dị ala ọ na-enyere gị aka ịkwụsị ibu?
Nri carbohydrate dị ala na-enyere gị aka ifelata. N'ihi na nri a na-ebelata oke carbohydrates a na-ebuba n'ime ahụ. Ọ na-edozi shuga ọbara ma na-ebelata ọkwa insulin. Nke a na-eme ka usoro ịbelata ibu dị ngwa ngwa site na ịba ụba abụba ọkụ.
Na nri carbohydrate, ọ dị mkpa iji belata ọnụ ọgụgụ nke carbohydrates a na-ewere kwa ụbọchị. Onye nkịtị kwesịrị iri gram 70-75 nke carbohydrates kwa ụbọchị. Onye na-eri carbohydrates ndị a kwa ụbọchị na-eme ka ibu ya guzozie. Ndị na-eri nri nwere obere carbohydrate ga-amalite ifelata ma ọ bụrụ na ha belata ego carbohydrate kwa ụbọchị na gram 40-50.
Ego ole ka nri carbohydrate dị ala na-eme ka ị daa?
Mmetụta ọnwụ arọ nke nri nke na-ebelata ọnụ ọgụgụ nke carbohydrates dịgasị iche iche site na onye ọzọ. Agbanyeghị, n'ozuzu, ị ga-atụfu kilogram 1-2 n'izu mbụ nke nri nwere obere carb. Nke a na-eme n'ihi akpịrị ịkpọ nkụ na mbelata nke ụlọ ahịa glycogen nke ahụ. Agbanyeghị, oke ibu mbụ a anaghị abụkarị ọnwụ na-adigide ma a na-ahụkwa obere ibu ibu n'izu ndị na-esote.
Mmetụta mbelata nke nri nwere obere carbohydrate adabereghị naanị na ịmachi oriri carbohydrate. Ọ dịkwa mkpa ịgbaso nri ahụ n'ụzọ dị mma na nke ziri ezi. Nri nwere nnukwu protein, abụba, eriri, vitamin na ịnweta ọdịnaya kwesịrị ka ahọrọ. Na mgbakwunye, imega ahụ yana nri nwere obere carbohydrate na-akwado usoro ịbelata ibu.
Kedu ka esi eme nri carbohydrate dị ala?
Nri nwere obere carbohydrate bụ usoro nri nke na-ebelata oriri carbohydrate ma na-enye ohere iji chekwaa abụba anụ ahụ dị ka ume. Iji mee nri a, ị ga-agbaso usoro ndị a:
Ntọala ebumnuche: Kpebie nzube nke nri. Ọ nwere ike ịbụ ifelata ma ọ bụrụ na ibu oke ibu, ibi ndụ ahụike, ma ọ bụ ịhazi ọkwa shuga dị n'ọbara.
Chọpụta isi mmalite nke carbohydrate: Depụta ndepụta nri na ihe ọṅụṅụ carbohydrate. A na-etinye nri dịka achịcha, pasta, osikapa, poteto, shuga, ihe ọṅụṅụ mkpụrụ osisi na ndepụta a.
Mbelata oriri carbohydrate: Malite ibelata oriri carbohydrate kwa ụbọchị. Maka nke a ị nwere ike soro usoro ndị a:
Họrọ achịcha zuru oke ma ọ bụ achịcha ọka wit kama achịcha ọcha.
Rie efere e ji akwụkwọ nri mee kama pasta ma ọ bụ osikapa.
Rie ihe ndị ọzọ dị mma kama iri nri nri nwere shuga.
Na-abawanye oriri protein: Iji zute oke protein nke ahụ chọrọ isi mmalite proteinMee ka . Dịka ọmụmaatụ, rie nri nwere nnukwu protein dị ka ọkụkọ, azụ, akwa na yoghurt.
Iri abụba dị mma: Iri abụba dị mma na-abawanye mmetụta nke njuju ma na-enye ume. Tinye mmanu dị mma dị ka mmanụ oliv, ube oyibo na walnuts na nri gị.
Nri dabere na akwụkwọ nri na elu: Akwụkwọ nri na elu nwere ebe dị mkpa na nri nwere obere carbohydrate. Na mgbakwunye, ị kwesịrị ịkpachara anya iji belata mkpụrụ osisi.
Oriri mmiri:Mmiri ọṅụṅụ, Ọ na-eme ka metabolism dịkwuo elu ma na-enye mmetụta nke afọ ojuju. Gbalịa iri opekata mpe 8-10 iko mmiri kwa ụbọchị.
Enwere isi ihe ị ga-atụle mgbe ị na-eme nri carbohydrate dị ala. Ndị a:
A na-atụ aro ka ị gbasoo nri n'okpuru nlekọta nke dọkịta ma ọ bụ ọkachamara n'ihe oriri.
Ịga nri nwere obere carbohydrate ogologo oge nwere ike ịkpata nsogbu ahụike. Ya mere, ọ dị mkpa ka ị were ezumike n'oge ụfọdụ ma ọ bụ mụbaa oriri carbohydrate gị n'ụzọ a na-achịkwa.
Ọ dị mkpa ịṅa ntị na nri vitamin na ịnweta na nri carbohydrate dị ala. Ya mere, ọ ga-akacha mma ịmepụta atụmatụ nri kwesịrị ekwesị.
Ime egwuregwu na mmega ahụ mgbe niile ga-abawanye mmetụta nke nri.
Gbalịa ịzụlite àgwà iri nri na-adịgide adịgide iji zere ị nwetaghachi ibu furu efu mgbe ị na-eso nri gị.
Nchịkọta nri nri Carbohydrate dị ala
N'okpuru ebe a bụ ndepụta nri nri obere carbohydrate maka otu ụbọchị:
nri ụtụtụ
2 sie akwa
1 iberi nke cheese zuru oke
tomato na kukumba
nri
1 ube oyibo
N'ehihie
Ara ọkụkọ e ghere eghe ma ọ bụ azụ
Akwụkwọ nri na-esi ísì ụtọ ma ọ bụ salad arugula (ya na mmanụ oliv na ihe ọṅụṅụ lemon)
nri
Otutu almọnd ma ọ bụ walnuts
mgbede
toki ma ọ bụ salmon esiri esi
Nri akwukwo nri (dị ka broccoli, zukini, tonip)
Nri nri (nhọrọ)
Yogọt na strawberries
ọ bụghị: Oriri nri nwere shuga nwere oke na nri nwere obere carbohydrate. Ya mere, nri kwesịrị ịgụnye nhọrọ dị ka mkpụrụ osisi ma ọ bụ yoghurt na-adịghị ụtọ kama desserts. Na mgbakwunye, mmanụ dị mma dị ka mmanụ oliv, nke nwere abụba na-ejughị afọ, kwesịrị ka ahọrọ ya. Ị nwere ike ịhazigharị atụmatụ nri gị dịka mkpa na mmasị gị siri dị.
Kedu ihe ị ga-eri na nri obere carb?
Ị nwere ike iri nri ndị a na nri nwere obere carbohydrate:
Anụ na azụ̀: Isi mmalite protein dị ka ọkụkọ, toki, beef, salmon na tuna nwere obere carbohydrates.
Akwa: Ọ bụ nri nwere nnukwu protein na obere carbohydrates.
Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ: Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ dị ka broccoli, akwụkwọ nri, chard, kabeeji na letus nwere obere carbohydrates.
Mmiri ara ehi na ngwaahịa mmiri ara ehi: Ngwaahịa ara ehi nwere abụba zuru oke dịka yoghurt, cheese na bọta nwere obere carbohydrates.
mmanụ: Mmanụ ndị dị mma dị ka mmanụ oliv, mmanụ aki oyibo na mmanụ ube oyibo nwere obere carbohydrates.
Mkpụrụ na mkpụrụ: Almọnd, walnuts, hazelnuts, mkpụrụ flax, osisi chia Nri ndị dị ka nwere obere carbohydrate.
Chocolate gbara ọchịchịrị: Chocolate gbara ọchịchịrị nwere nnukwu ọdịnaya koko nwere obere carbohydrates.
Mmiri na tii ahịhịa: A na-erikwa mmiri na teas ahịhịa, nke na-enweghị carbohydrate na enweghị kalori, na nri nwere obere carb.
E kwesịghị iri nri ndị a na nri nwere obere carbohydrate:
Nri nwere shuga ma ọ bụ shuga agbakwunyere: Swiiti, candies, chocolate, desserts, wdg. Nri dị ka ndị a nwere nnukwu carbohydrates ma bụrụ ụdị nri a ga-ezere na nri gị.
Mkpụrụ ọka na ọka: ọka, ọka bali, osikapa, ọka, quinoaMkpụrụ dị ka , amaranth kwesịrị iri ya na oke ma ọ bụ kpochapụ kpamkpam na nri nwere obere carb.
Akwụkwọ nri starchy: Akwụkwọ nri starchy dị ka poteto, ọka, peas, sugar beets, beets na karọt nwere nnukwu carbohydrates na adabaghị maka nri gị.
ihe ọṅụṅụ shuga: Ihe ọṅụṅụ dị ka sodas na-esi ísì ụtọ, ihe ọṅụṅụ mkpụrụ osisi, ihe ọṅụṅụ ike, na ihe ọṅụṅụ na-ekpo ọkụ na-atọ ụtọ (tii ma ọ bụ kọfị) nwere nnukwu carbohydrates na e kwesịrị izere.
Mkpụrụ ụfọdụ: Ụfọdụ mkpụrụ osisi nwere ike ịnwe nnukwu carbohydrates. Dịka ọmụmaatụ, ị ga-amachi oke mkpụrụ osisi dịka banana, mkpụrụ vaịn, egusi, painiapulu na mango ma ọ bụ zere ha kpam kpam.
Ngwaahịa mmiri ara ehi nwere shuga ma ọ bụ edozichara: Yoghurt nwere shuga, mmiri ara na-atọ ụtọ ma ọ bụ chiiz na-atọ ụtọ bụkwa ngwaahịa na-ekwesịghị iri na nri nwere obere carb. Kama nke ahụ, enwere ike ịhọrọ ngwaahịa mmiri ara ehi zuru oke ma ọ bụ ihe ndị ọzọ na-enweghị shuga.
Kedu uru nri nri carbohydrate dị ala?
Nri nwere obere carbohydrate na-enye ọtụtụ uru:
Mbelata ibu: Nri nwere obere carb na-akwalite mbelata ibu site n'inyere ahụ aka ọkụ abụba ma felata.
Idobe shuga n'ọbara: Nri nwere obere carb na-enyere aka mee ka shuga dị n'ọbara dị obere. Nke a dị mkpa karịsịa maka ndị nwere nsogbu shuga dị n'ọbara dị ka ọrịa shuga.
Mbelata nguzogide insulin: Nri nwere obere carb na-ebelata ohere nke ụdị ọrịa shuga 2 site na ibelata nguzogide insulin.
Njikwa agụụ: Nri nwere obere carb na-eme ka afọ ju gị ogologo oge, nke na-enyere gị aka iri obere nri.
Ahụ ike obi: Nri nwere obere carb na-enyere aka ibelata ọkwa cholesterol ọjọọ na ịbawanye ọkwa cholesterol dị mma. Nke a bakwara uru maka ahụike obi.
Mbelata mbufụt: Nri nwere obere carb na-ebelata mgbaàmà na ụfọdụ ọnọdụ mbufụt na-adịghị ala ala (dịka ọmụmaatụ, ọrịa ogbu na nkwonkwo).
Na-akwalite ọrụ ụbụrụ: A na-atụ aro na nri nwere obere carb nwere ike imeziwanye ọrụ ọgụgụ isi.
Kedu ihe kpatara nri carbohydrate dị ala?
Nsogbu nke nri nwere obere carb nwere ike ịgụnye:
Ụkọ nri: Nri ndị nwere obere carbohydrate na-egbochikarị ọdịnaya carbohydrate, na-eme ka ọ na-esiri gị ike inweta ihe oriri ndị dị mkpa. Nri nwere carbohydrates, ọkachasị akwụkwọ nri na mkpụrụ osisi, na-enye vitamin, mineral na fiber nke ahụ gị chọrọ.
Ike dị ala: Carbohydrates bụ isi iyi ike nke anụ ahụ. Na nri ndị nwere obere carb, ike gị nwere ike ibelata na nsogbu ndị dị ka adịghị ike, ike ọgwụgwụ na enweghị uche nwere ike ime.
Nsogbu mgbari nri: Fiber bụ nri a na-achọta n'ime nri nwere carbohydrate ma na-akwado ahụike eriri afọ gị. N'ime nri ndị nwere obere carb, oriri fiber na-ebelata na ntachiNsogbu digestive dị ka gas na bloating nwere ike ime.
Ọnwụ akwara: Na nri ndị nwere obere carb, ahụ na-eji anụ ahụ anụ ahụ gboo mkpa ike ya. Nke a na-eduga ná mfu anụ ahụ ma na-ebelata ọnụego metabolic.
Mmetụta mmekọrịta ọha na eze na nke mmụọ: Ọ bụrụ na a na-agbaso nri ndị nwere obere carb nke ọma, ha na-emetụta ndụ ọha gị ma gbochie omume iri nri gị. Ọ na-esiri ụfọdụ ndị ike ịnagide adịghị ike nke nri. nsogbu uche, nsogbu iri nri ma ọ bụ echiche na-adịghị mma nwere ike ime.
Nri nwere obere carb bụ isiokwu na-arụrịta ụka, na ma ekwesịrị ime ya dịgasị iche iche site na mmadụ gaa na onye. Ọ bụ ezie na nri nwere ọtụtụ uru, ọ naghị adabara onye ọ bụla ma nwee ike ọ gaghị adị mma maka ụfọdụ ndị.
Ndị nwere nsogbu ahụike dị ka ọrịa shuga ma ọ bụ oke ibu, ndị nwere insulin na-eguzogide ọgwụ, ma ọ bụ ndị na-alụso ụfọdụ ọrịa metabolic ọgụ na-esochi nri nwere obere carb. Agbanyeghị, nri a adabaghị maka ụfọdụ otu, dị ka ụmụ nwanyị dị ime, ndị nne na-enye nwa ara ma ọ bụ ndị nwere nsogbu ahụike ụfọdụ.
Carbohydrates bụ isi iyi nke ume ma na-enye nri ndị ọzọ dị mkpa maka ahụ. Ya mere, ọ dị mkpa ka ị tụlee ihe niile ma tụlee ihe ize ndụ ọ bụla nwere ike imetụta ahụike gị tupu ịmalite iri nri obere carb.
Nkọwa:
Volek JS, Phinney SD. Nkà na Sayensị nke Ndụ Carbohydrate dị ala: Nduzi ọkachamara na-eme ka uru nchekwa ndụ nke mmachi carbohydrate na-adịgide adịgide ma na-atọ ụtọ: Na-agafe oke ibu; 2011.
Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. Mmetụta nke obere carbohydrate, nri ketogenic yana nri index dị ala na njikwa glycemic na ụdị ọrịa shuga 2. Nutr Metab (Lond). 2008;5:36 .
Foster GD, Wyatt HR, Hill JO, et al. Ọnwụnwa enweghị usoro nke nri nwere obere carbohydrate maka oke ibu. N Engl J Med. 2003;348 (21):2082-2090.
Santos FL, Esteves SS, na Costa Pereira A, Yancy WS Jr, Nunes JP. Nyochaa usoro na meta-analysis nke nnwale ụlọ ọgwụ nke mmetụta nke nri carbohydrate dị ala na ihe ize ndụ nke obi. Obes Rev. 2012;13 (11): 1048-1066 .
Ludwig DS, Friedman MI. Na-abawanye adiposity: nsonaazụ ma ọ bụ ihe kpatara iribiga nri ókè? Jama. 2014;311 (21):2167-2168 .
Nri nwere obere carbohydrate: ọ nwere ike inyere gị aka ifelata? mayoclinic.org
