Tataiso ea No BS ea Li-Carb tse Ntle, tse phetseng hantle

Litaba

• Matlafatsa 'mele oa hao le kelello ea hau ka li-carbs tse u loketseng
• Re hloka li-carbs ho:
  
• E bonolo vs. e rarahane: Morero ke ofe?
• Tsoekere ke li-carb tse bonolo, 'me' mele ea rona e li sila le ho li hlophisa kapele
• Li-carbohydrate tse bonolo ke eng?
  
• Starches le fiber ke lik'habohaedreite tse rarahaneng
• Li-carbohydrate tse rarahaneng
  
• Leano le bonolo la mehato e 'meli ea carb
• 1. Khetha lijo tse felletseng ho fapana le ho li etsa
• 2. Kopanya macronutrients
• Hobaneng tsoekere e maling e le taba?
• Tsela ea ho senyeha: Potoloho ea matla a carb
  
• Hona ke boko ba hau ho carbs
• Hobaneng ha re rata carbs leha ho le joalo?
• Lijo tsa 'nete li lekana hantle le li-carb

Matlafatsa 'mele oa hao le kelello ea hau ka li-carbs tse u loketseng

Indasteri ea lijo e 'nile ea u fosetsa ka ho lakatsa ho hlatsoa carbs. Ho sa tsotelehe seo u ka beng u se utloile, lik'habohaedreite ha se che-che.

Kahoo, khaotsa ho ikutloa u le molato ka ho nyolla macronutrient e hlokahalang haholo 'me u shebane le maano a bohlale a ts'ebeliso ea carb ho fepa mmele le boko ba hau ka nepo.

Re hloka li-carbs ho:

• re matlafatse
• isa livithamini le liminerale
• fana ka fiber bakeng sa botlalo le khafetsa
• ntlafatsa bophelo bo botle ba 'mele
• thusa ts'ebetso ea kelello

Katey Davidson, setsebi sa phepo e nepahetseng le mothehi oa Tatso ea phepo e nepahetseng o re: "Li-carbohydrate tse phetseng hantle tse sebetsoang hanyane joalo ka lithollo, litholoana, meroho le linaoa." .

"Ha re kenyelletsa lik'habohaedreite tse phetseng hantle lijong tsa rona tse re fang livithamini tsa bohlokoa, liminerale, li-antioxidants le fiber, ha re na lebaka la ho tšaba."

E bonolo vs. e rarahane: Morero ke ofe?

Li-carbohydrate ke e 'ngoe ea li-macronutrients tse tharo tse kholo, ho bolelang hore ke karolo ea bohlokoa ea lijo tsa rona, joalo ka protheine le mafura a monate a phetseng hantle.

Re ts'epa li-carbs joalo ka rona, ebang re tants'a tlelabo e nang le metsoalle kapa re lutse tafoleng re nahana ka spreadsheet.

Litataiso tsa hajoale tsa lijo li khothaletsa hore likhalori tsa letsatsi le letsatsi bakeng sa lilemo tsohle li tsoa li-carbs. (Grama e le 'ngoe ea lik'habohaedreite e fana ka lik'halori tse 4, ka tsela.)

Empa re na le mefuta e fapaneng ea carbs eo re ka khethang ho eona.

Re ka hakanya hore cauliflower e phetse hantle ho feta cronut. Empa hobaneng?

Ha e le hantle, ntho e le 'ngoe ke lijo tsa' nete, 'me e' ngoe ke lijo tse tsoekere tse tsoekere. Lebaka le leng le amana le hore na li-carb tse ling li ka etsa hore tsoekere ea mali ea rona e be wonky joang.

Tsoekere ke li-carb tse bonolo, 'me' mele ea rona e li sila le ho li hlophisa kapele

Davidson o re: "Ho jeoa ho feta tekano, [tsoekere] ho baka phello ea holimo le tlase, e lebisang maemong a sa tsitsang a tsoekere maling." Haeba u ja cronut eo ea motšehare oa mantsiboea, u tla fumana monono o potlakileng, mohlomong o lateloang ke ho putlama ho ka u khutlisetsang morao thekeng ea bohobe.

Li-carbohydrate tse bonolo ke eng?

• tsoekere tafoleng
• tsoekere e sootho
• tsoekere
• sucrose
• sirapo ea poone e phahameng ea fructose
• mahe a linotsi
• agave
• lebese (lactose)
• litholoana (fructose)

Ka leseli leo, o kanna oa lekeha ho beha li-carb tse bonolo e le tse mpe kapa tse hanetsoeng, empa ha ho joalo kamehla.

Davidson o re: "Ha re ntse re batla ho fokotsa tsoekere e bonolo e kenyellelitsoeng lijong tse kang soda, maro le lijo tse phehiloeng," tsoekere e bonolo e ka re thusa ho fumana mohloli o potlakileng oa matla. "

U kanna ua hloka ho nanabela tsoekere e bonolo ho u matlafatsa kapele pele u ikoetlisa haholo kapa nakong e telele haeba e se e le nakoana ho tloha lijong tsa hau tsa ho qetela. Nahana ka semathi se thellelisang phepo ea phepo e nepahetseng kapa se thefulang seno sa lipapali peisong.

Hape, tse ling tsa tlhaho tse nang le tsoekere li lijong tse u loketseng.

Lebese le na le melemo ea bophelo bo botle le litholoana, ha feela u ja litholoana tsohle, li fana ka lik'habohaedreite tse bonolo le tse rarahaneng. Ho noa lero la tholoana e se nang letho, ke fiber e senang bophelo bo botle.

Khomarela apole kaofela kapa banana ho etsa bonnete ba hore u fumana fiber, carb ea bohlokoa e rarahaneng - le e 'ngoe eo u lokelang ho e tseba.

Starches le fiber ke lik'habohaedreite tse rarahaneng

Faeba e re thusa ho lahla litšila.

• Faeba e sa qhalaneng bulks setuloana sa rona mme se bokella maloanlahla tseleng. Re fumana faeba ea rona e sa qhibilihang ho tsoa lithollo le meroho.
• Faeba e qhibilihang e hohela metsi mme "e etsa ntho ea mofuta oa gel ka maleng a rona," Davidson o re. Sesebelisoa sena se tsamaea le tšilo ea lijo mme se tlama le k'holeseterole le mafura hore li tlosoe.

Davidson o re: "Ka lebaka la sebopeho sa bona, ba nka nako e telele ho feta hore 'mele ea rona e silehe' me e be le phello e fokolang maemong a tsoekere ea mali."

Li-carbohydrate tse rarahaneng

• litholoana tsohle
• meroho
• linate
• limela tsa linaoa
• lithollo kaofela
• lihlahisoa tsohle tsa koro

Melemo ea fiber e fetela ka nqane ho maeto a khothatsang a ho ea ho loo. Bakeng sa e le 'ngoe, fiber e etsa hore u ikutloe u tletse.

Kahoo, haeba u khetha cauliflower sebakeng sa cronut eo e nang le tsoekere, u tla ikutloa u khotsofetse nako e telele.

Leano le bonolo la mehato e 'meli ea carb

Latela litataiso tsena tse peli tsa mantlha tsa ho theola lijo tsa khetho ea carb e phetseng hantle:

1. Khetha lijo tse felletseng ho fapana le ho li etsa

Tlosa lero la litholoana ebe u khetha tholoana eo. Davidson o re: "Litholoana kaofela li na le fiber, e thusang ho fokotsa tšilo ea lijo mme ka hona e fokotsa ho fetoha ha tsoekere maling."

Khetha koro e felletseng kapa lijo-thollo kaofela, hape. Oa eketsa: "Li-carbohydrate tse hloekisitsoeng li sebetsoa ka tsela e tlosang tse ling kapa likhoele tsohle tsa lijo-thollo."

2. Kopanya macronutrients

Ja li-carbs tse nang le protheine le mafura ha ho khonahala. Mohlala, Davidson o khothaletsa ho kopanya yogurt ea Greek le litholoana ho fumana protheine, mafura, le li-carb tse bonolo le tse rarahaneng.

O re: "Protheine e ka yogurt e tla thusa ho fokotsa tšilo ea lijo le ho u fa li-amino acid tsa bohlokoa tse hlokahalang molemong oa kholo ea mesifa." “Litholoana li u fa matla a potlakileng ao 'mele oa hao o a batlang ha o ntse o fana ka li-antioxidants le fiber. Qetellong, mafura a hlokahala bakeng sa tatso le kaheho ea lisele le khōlo. ”

Ho kopanya macronutrients ho na le molemo o mong oa ho boloka likarolo tsa carb li le joalo.

Hobaneng tsoekere e maling e le taba?

Lisele tsa rona li hloka phepelo e tsitsitseng ea tsoekere ho etsa mosebetsi oa eona le ho re boloka re sebetsa.

Lihormone tse peli, insulin le glucagon, li laola tsoekere ea rona ea mali. Re ka thusa ho ts'ehetsa sistimi ea rona ea endocrine ka ho e matlafatsa ka li-carbs tse sa fokoliseng tsoekere ea mali ea rona.

Tsela ea ho senyeha: Potoloho ea matla a carb

1. Ha o ja carb e silang, 'mele oa hau oa e fetola tsoekere ebe oa o lahlela maling a hau.
2. Tekanyo e ntseng e phahama ea tsoekere ea mali e bontša hore manyeme a hao a hlahisa insulin.
3. Insulin e bolella lisele tsa hau ho bula liheke le ho lumella tsoekere hore e kene. Lisele tsa hau li tla e sebelisa haeba li hloka matla a potlakileng, joalo ka ha o se o qalile sehlopha sa baesekele ka tlung. Empa haeba u mpa u le chillin ', lisele tsa hau tsa mesifa le sebete li tla boloka tsoekere e le glycogen e tla sebelisoa hamorao.
4. Qetellong, tekanyo ea tsoekere ea mali ea hau e qala ho khutlela morao.
5. Boemo bo tlase bo romella molaetsa o fapaneng ho manyeme a hau, lekhetlong lena ho etsa glucagon.
6. Glucagon e ntan'o bolella mesifa le sebete sa hau hore li lokolle glycogen efe kapa efe eo esale ba e boloka maling a hau hore e sebelisoe bakeng sa matla.

Ho ja li-carb tse hloekisitsoeng kapa tse ngata haholo ho ka fetola mokhoa ona ho palama li-rollercoaster tseo u ke keng ua bonahala u theoha ho tsona.

Li-carbs tse potlakileng ka potlako li hlaba tsoekere ea hau ea mali ebe ea e senya, e o siea o ikutloa o felletsoe mme o lakatsa li-carb tse ngata bakeng sa tokiso e 'ngoe ea matla.

Tšebeliso ea nako e telele ea li-carbs tse ntlafalitsoeng e ka lebisa ho:

• insulin ho hanyetsa
• prediabetes
• mofuta oa 2 lefu la tsoekere

Hona ke boko ba hau ho carbs

Re tloaetse ho nahana ka ho ja carb joalo ka ntho e hlokahalang bakeng sa ts'ebetso ea 'mele. Bosiung ba pele ho letsatsi le leholo, sebapali sa boraro se batla poleiti ea pasta ho pompa mesifa ea hae ka glycogen.

Empa boko ba rona bo hloka li-carb tse monate joalo ka li-quads tsa rona. Phuputso e 'ngoe e bontšitse hore lijo tse nang le carb e tlase li ka senya mohopolo.

Ka ho tima kelello ea hau li-carbs, "o kanna oa ba le mofuta oa moholi oa boko mme o ba le bothata ba ho ela hloko," ho bolela Davidson.

Leha ho le joalo, batho ba bang ba nang le mathata a itseng a boko, a kang lefu la sethoathoa kapa lefu la Alzheimer, ba fokolitse matšoao lijong tse tlaase tsa carb kapa tsa ketogenic. Bua le ngaka ea hau ho fumana hore na leano la carb e tlase le ka u tsoela molemo kapa la u utloisa bohloko.

Hobaneng ha re rata carbs leha ho le joalo?

Li-carbohydrate li fumana botumo bo bobe khoebong ea lijo le phepo e nepahetseng hobane li bonolo ho li tšoara le ho li ja ho feta tekano, haholo-holo mofuta o sa pheleng hantle.

Davidson o re: "Batho ba Amerika Leboea ba tloaetse ho ja lijo tse nang le lik'habohaedreite tse ngata haholo, kaha lijo tse ngata tse phehiloeng li na le tsoekere e eketsehileng 'me li entsoe ka phofo e tšoeu."

Leha re tseba hore li-carb tse ntlafalitsoeng li ka senya 'mele ea rona, re ka li fihlela ka lebaka la litakatso tse matla le boiketlo, ka lebaka la bongata ba tsoekere.

Davidson o re: "Kaha 'mele ea rona e rata lijo tse tsoekere, sena se romella lipontšo tsa monyaka setsing sa moputso sa boko ba rona mme ha e le hantle se bolella boko hore," Sena se monate. "

Ka li-carb tse ntlafalitsoeng, tse bonolo, phello ea monyaka e se e le haufi. Ho senyeha ha tsoekere ho ke keng ha qojoa ho tla kapele hape. Ke kahoo re atisang ho batla tse ling.

Haeba re hloname kapa re imetsoe kelellong, re ka iphekola ka ho bokella khafetsa li-carbs, e bonts'a boithuto bo bong ba khale.

Lijo tsa 'nete li lekana hantle le li-carb

Ho khetha lijo tse felletseng ho fapana le lintho tse sebelisitsoeng le ho ja li-carbs tse tsoakiloeng le protheine le mafura ho tla thusa ho fokotsa ho ja ho feta tekano ka ho etsa hore o phele hantle nako e teletsana le ho boloka tsoekere e maling a hao e le ka har'a keel.

Carbs ha se sera. U li hloka bakeng sa matla. Hopola hore litholoana le meroho ke carbs, 'me rea tseba hore li re fa li-micronutrients tsa bohlokoa.

Ke lijo tse seng tsa nnete tseo re batlang ho li tšela. U rata pizza? Se ke oa re phee. Khetha feela kholifolaoa, nare e ncha ea mozzarella le li-toppings tseo u li ratang haholo. O fumane sena.

Jennifer Chesak ke mohlophisi oa buka e ikemetseng ea Nashville le morupeli oa ho ngola. Hape ke sengoli sa maeto a boithabiso, boikoetliso le bophelo bo botle bakeng sa lingoliloeng tse 'maloa tsa naha. O fumane Master of Science ho boralitaba ho tsoa Northwestern's Medill mme o ntse a sebetsa bukeng ea hae ea pele ea lipale, e seterekeng sa habo sa North Dakota.