He aha nā hana nui o Carbohidrat?

Anter

• Hāʻawi ʻo Carbs i kou kino me ka ikehu
• Hāʻawi pū lākou i ka ikehu i mālama ʻia
• Kōkua ʻo Carb carbohydrates e mālama i ka mākala
• Hāpai lākou i ke olakino Digestive
• Hoʻoikaika lākou i ke olakino puʻuwai a me ka maʻi diabetes
• Pono nā Carbohidrat no kēia mau hana?
• Ka Laina Lalo

ʻO ke kamaʻilio biologically, he mau mole i loko o ke kalebona, hydrogen a me oxygen atoms i nā lakio kikoʻī.

Akā i ka honua meaʻai, ʻo lākou kekahi o nā kumuhana kontroversial loa.

Manaʻo kekahi e ʻai ana i nā huaʻāpā liʻiliʻi i ke ala i ke olakino maikaʻi loa, ʻoiai makemake kekahi i nā papa ʻoi aku ka kiʻekiʻe-ʻohe. Eia naʻe, koi kekahi poʻe i ka hoʻohaʻahaʻa ke ala e hele ai.

Ma hea ʻoe e hiamoe ai i kēia hoʻopaʻapaʻa, paʻakikī e hōʻole i ka hana nui ʻana o nā kōpaka i ke kino o ke kanaka. Hōʻike kēia ʻatikala i kā lākou mau hana nui.

Hāʻawi ʻo Carbs i kou kino me ka ikehu

ʻO kekahi o nā hana mua o nā haʻalako e hāʻawi i kou kino me ka ikehu.

ʻO ka hapa nui o nā haʻuki i loko o nā meaʻai āu e ʻai ai a ʻeli a wāwahi ʻia i glucose i mua o ke komo ʻana i ke kahe o ke koko.

Lawe ʻia ka Glucose i loko o ke koko i loko o nā keena o kou kino a hoʻohana ʻia e hana i kahi mole mole wahie i kapa ʻia adenosine triphosphate (ATP) ma o ke kaʻina o nā kaʻina hana paʻakikī i kapa ʻia ka hanu pūnaewele. Hiki i nā keaka ke hoʻohana iā ATP e hana i nā hana metabolic like ʻole.

Hiki i ka hapanui o nā hunaola i ke kino ke hana i ka ATP mai nā kumuwaiwai he nui, e like me nā mea ʻaiaola momona a me nā momona. Akā inā ʻoe e ʻai nei i kahi papaʻai me ka huikau o kēia mau meaola, makemake ka hapa nui o nā hunaola o kou kino e hoʻohana i nā kalakeke ma ke ʻano o ko lākou kumu ikehu mua ().

Hōʻuluʻulu Manaʻo Kekahi o ka iniiaiie
ʻO nā hana o nā haʻalulu e hāʻawi i kou kino me ka ikehu. Kou mau pūnaewele
e hoʻohuli i nā haʻuki i loko o ka mole mole ATP ma o ke kaʻina i kapa ʻia
hanu hoʻāhu.

Hāʻawi pū lākou i ka ikehu i mālama ʻia

Inā lawa ka glucose o kou kino e hoʻokō i kāna mau pono i kēia manawa, hiki ke mālama ʻia ka glucose keu no ka hoʻohana ma hope.

Kapa ʻia kēia ʻano glucose i mālama ʻia a kapa ʻia ʻo glycogen a loaʻa mua i ke ake a me nā mākala.

Loaʻa i ke akepaʻa ma kahi o 100 gram o glycogen. Hiki ke hoʻokuʻu ʻia kēia mau molekiola glucose i loko o ke koko e hāʻawi i ka ikehu ma loko o ke kino a kōkua i ka mālama ʻana i nā pae kō kō maʻamau ma waena o nā meaʻai.

ʻAʻole like me ka glycogen ate, hiki ke hoʻohana wale ʻia ke glycogen i kou mau mākia e nā hunaola mākala. He mea nui ia no ka hoʻohana ʻana i nā wā lōʻihi o ka hoʻoikaika kino kiʻekiʻe. Hoʻololi ka ʻikepili glycogen Muscle mai kēlā me kēia kanaka, akā ma kahi o 500 gram ().

I nā kūlana i loaʻa ai iā ʻoe nā glucose āpau e pono ai i kou kino a piha nā hale kūʻai glycogen, hiki i kou kino ke hoʻolilo i ka nui o nā carbohydrates i mau molekiola triglyceride a mālama iā lākou ma ke ʻano he momona.

Hōʻuluʻulu Manaʻo Hiki i kou kino
e hoʻohuli i nā huaʻohina nui i loko o ka ikehu i mālama ʻia i ke ʻano o glycogen.
Hiki ke mālama ʻia he mau haneli mau haneli i kou ake a me nā mākala.

Kōkua ʻo Carb carbohydrates e mālama i ka mākala

ʻO ka mālama Glycogen kahi ala wale nō ia e hōʻoia ai i kou kino he lawa ka glucose no kāna mau hana āpau.

Ke nalowale nei ka glucose mai nā ʻaʻā, hiki ke wāwahi ʻia ka mākala i mau amino acid a hoʻololi ʻia i glucose a i ʻole nā ​​mea hoʻohui ʻē aʻe e hana i ka ikehu.

ʻIke loa, ʻaʻole kēia kahi hiʻohiʻona maikaʻi, no ka mea, he koʻikoʻi nā hunaola musele no ka neʻe ʻana o ke kino. ʻO nā pohō nui o ka nui o nā mākala e pili ana i ke olakino maikaʻi ʻole a me kahi kiʻekiʻe o ka make ().

Eia nō naʻe, ʻo kēia kahi ala e hāʻawi ai ke kino i ka ikehu kūpono no ka lolo, kahi e koi ai i kekahi glucose no ka ikehu i loko o nā wā o ka wī lōʻihi.

ʻO ka ʻai ʻana ma ka liʻiliʻi loa i kekahi mau huaʻāpelu i hoʻokahi ala e pale aku ai i kēia nalo ʻana o ka nui o nā mākala i ka wī. E hoʻemi kēia mau carbs i ka haʻihaʻi o nā mākala a hāʻawi i ka glucose ma ke ʻano he ikehu no ka lolo ().

ʻO nā ala ʻē aʻe e hiki ai i ke kino ke mālama i ka nui o nā mākala me ka ʻole o nā kāhāhā e kūkākūkā ʻia ma hope ma kēia ʻatikala.

Hōʻuluʻulu Manaʻo Ma nā wā o
pōloli ke loaʻa ʻole nā ​​kālika, hiki i ke kino ke hoʻolilo i ka amino
mai nā mākala i loko o ka glucose e hāʻawi i ka lolo me ka ikehu. Hoʻohana ma
hiki i kekahi mau carbs ke pale aku i ka haʻihaʻi o nā mākala ma kēia hanana.

Hāpai lākou i ke olakino Digestive

ʻAʻole like me nā kō a me nā starches, ʻaʻole i wāwahi ʻia ka fiber dietary i glucose.

Ma kahi o, hele aku kēia ʻano kāhāhā i loko o ke kino i hoʻohuli ʻole ʻia. Hiki ke hoʻokaʻawale ʻia i ʻelua mau ʻano nui o ka fiber: hiki ke hoʻoheheʻe ʻia a me ka ʻole insoluble.

Loaʻa ka fiber soluble i loko o ka oats, nā legume a me ka ʻaoʻao i loko o nā huaʻai a me kekahi mau mea kanu. ʻOiai e hele ana i loko o ke kino, huki ia i ka wai a hana i kahi mea like me ka gel. Hoʻonui kēia i ka nui o kāu stool a palupalu iā ia e kōkua i ka maʻalahi o ka ʻōpū.

I loko o kahi loiloi o ʻehā mau noiʻi i hoʻomalu ʻia, ua ʻike ʻia ka fiber soluble e hoʻomaikaʻi ai i ka noho ʻana o ka ʻōpū a hoʻonui i ke alapine o ka neʻe ʻana o ka ʻōpū i nā mea me ka paʻa paʻa. Eia kekahi, ua hoʻoliʻiliʻi ia i ke kanana ʻana a me ka ʻeha e pili pū ana me nā ʻōpū o ke ʻōpū ().

Ma ka ʻaoʻao ʻē aʻe, kōkua ka pulupulu insoluble i ka hoʻopau ʻana i ka paʻa paʻa ʻana ma o ka hoʻohui ʻana i ka nui i kāu pahu noho a neʻe wikiwiki i nā mea ma o ka digestive tract. ʻIke ʻia kēia ʻano fiber i nā hua piha a me nā ʻili a me nā ʻanoʻano o nā hua a me nā mea kanu.

ʻO ka loaʻa ʻana o ka fiber insoluble lawa ʻole e pale aku ai i nā maʻi digestive tract.

Ua ʻike ʻia kahi noiʻi ninaninau me nā kāne he 40,000 ka nui o ka lawe ʻia ʻana o nā fiber insoluble me kahi 37% haʻahaʻa o ka maʻi diverticular, kahi maʻi e ulu ai nā ʻeke i loko o ka ʻōpū.

Hōʻuluʻulu Manaʻo ʻO Fiber kahi ʻano o
ʻākoʻakoʻa e hāpai i ke olakino digestive maikaʻi ma o ka hōʻemi ʻana i ka paʻa paʻa a
ke hoʻohaʻahaʻa nei i ka pilikia o nā maʻi maʻi digestive.

Hoʻoikaika lākou i ke olakino puʻuwai a me ka maʻi diabetes

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i ka nui o nā carbs i hoʻomaʻemaʻe ʻia he mea hōʻino ia i kou puʻuwai a hoʻonui paha i kou maka o ka maʻi kō.

Eia nō naʻe, hiki i ka ʻai ʻana i ka fiber dietary ke hoʻopōmaikaʻi i kou puʻuwai a me ke kō i nā kō ((,).

I ka hele ʻana o ka fiber viscous soluble ma loko o ka ʻōpū liʻiliʻi, nakinaki ia i nā waikawa bile a pale iā lākou mai ka hoʻopili hou ʻia ʻana. I mea e hoʻonui ai i nā waikawa bile, hoʻohana ka ate i ka cholesterol e lilo i ke koko.

Hōʻike nā noiʻi i hoʻomalu ʻia i ka lawe ʻana i ka 10.2 mau huna o kahi waihona keleawe i hoʻoheheʻe ʻia i kapa ʻia i ka psyllium i kēlā me kēia lā e hiki ke hoʻohaʻahaʻa i ka "maikaʻi" LDL cholesterol e 7% ().

Eia kekahi, ua loiloi kahi loiloi o 22 mau noiʻi nānā i ka hopena o ka maʻi puʻuwai he 9% haʻahaʻa no kēlā me kēia mea he 7 mau gram o ka pulupuluʻai i hoʻopau ʻia i kēlā me kēia lā ().

Hoʻohui ʻia, ʻaʻole hāpai ka fiber i ke kō i ke kō e like me ka hana ʻana o nā carbohydrates ʻē aʻe. I ka ʻoiaʻiʻo, kōkua ka puluniʻu wailana i ka hoʻopaneʻe i ka lawe ʻana o carbs i loko o kāu tract digestive. Hiki i kēia ke alakaʻi i nā pae kō kō i lalo o ka ʻai ma hope o nā meaʻai ().

Ua hōʻike ʻia kahi loiloi o 35 mau haʻawina i hōʻemi nui i ka hoʻokēʻai ʻana i ke kō kō i ka wā i lawe ai nā mea komo i nā mea hoʻoliʻiliʻi fibre soluble i kēlā me kēia lā. Ua hoʻohaʻahaʻa nō hoʻi i kā lākou pae o A1c, kahi mole e hōʻike i ka awelika o nā kō kō ma mua o ʻekolu mau mahina i hala.

ʻOiai ua hoʻoliʻiliʻi ka fiber i ke kiʻekiʻe o ke kō i ke kanaka me ka prediabetes, he mana nui ia i ka poʻe me ka maʻi diabetes 2 ().

Hōʻuluʻulu Manaʻo Hoʻāla hou ʻia
Hiki i nā carbohydrates ke hoʻonui i ka makaʻi o ka maʻi puʻuwai a me ka maʻi kō. ʻO Fiber kahi
ke ʻano o ke kālika e pili ana me ka hoʻoliʻiliʻi "maikaʻi" LDL cholesterol
pae, kahi haʻahaʻa o ka maʻi puʻuwai a hoʻonui i ka kaohi glycemic.

Pono nā Carbohidrat no kēia mau hana?

E like me kāu e ʻike ai, hana nui nā pākeke i kekahi mau hana nui. Eia nō naʻe, loaʻa i kou kino nā ala ʻē aʻe e lawe i ka hapa nui o kēia mau hana me ka ʻole o ka carbs.

Ma kahi kokoke i kēlā me kēia cell i kou kino ke hana i ka mole mole ATP mai ka momona. ʻO ka ʻoiaʻiʻo, ʻaʻole ke glycogen ke ʻano nui o ka ikehu i mālama ʻia - he mau molekiʻi triglyceride i mālama ʻia i loko o nā mea momona.

ʻO ka hapa nui o ka manawa, hoʻohana ka lolo i ka glucose wale nō no ka wahie. Eia nō naʻe, i nā manawa o ka wī lōʻihi a i ʻole nā ​​papaʻai momona haʻahaʻa, hoʻoneʻe ka lolo i kāna kumuwaiwai nui mai glucose i nā kino ketone, ʻike ʻia hoʻi he ketones.

ʻO nā Ketones he mau molekiola i hana ʻia mai ka haki ʻana o nā waikawa momona. Hoʻokumu kou kino iā lākou ke loaʻa ʻole nā ​​carbs e hāʻawi i kou kino i ka ikaika e pono ai e hana.

Hana ʻia ʻo Ketosis ke hana ke kino i nā ketones he nui e hoʻohana ai no ka ikehu. ʻAʻole pilikia kēia ʻano a ʻokoʻa ʻokoʻa ia mai ka pilikia o ka maʻi kō ʻole i ʻike ʻia ʻo ketoacidosis.

Eia nō naʻe, ʻoiai ʻo ketones ke kumu wahie mua no ka lolo i nā manawa pololi, koi mau ka lolo ma kahi o ka hapakolu o kona ikehu e hele mai mai ka glucose ma o ka haʻihaʻi ʻana o nā mākala a me nā kumu ʻē aʻe i loko o ke kino ().

Ma ka hoʻohana ʻana i nā ketones ma kahi o ka glucose, hoʻemi loa ka lolo i ka nui o nā mākala e pono e wāwahi ʻia a lilo i glucose no ka ikehu. ʻO kēia hoʻololi he ala ola ola ia e hiki ai i nā kānaka ke noho me ka ʻole o ka meaʻai no kekahi mau pule.

Hōʻuluʻulu Manaʻo Loaʻa i ke kino
nā ala ʻokoʻa e hāʻawi i ka ikehu a mālama i ka mākala i ka wā wī a i ʻole
nā papaʻai haʻahaʻa-haʻihaʻi loa.

Ka Laina Lalo

Hāʻawi nā Carbohidates i nā hana nui i kou kino.

Hāʻawi lākou iā ʻoe me ka ikehu no nā hana o kēlā me kēia lā a ʻo ia ke kumu waiwai mua no ke koi ikaika o kou lolo.

ʻO ka puluniu kahi ʻano lika kūikawā e kōkua i ka hoʻolauna ʻana i ke olakino digestive maikaʻi a hoʻoliʻiliʻi paha i kou makaʻi o ka maʻi puʻuwai a me ka maʻi kō.

Ma ka laulā, hana nā carbs i kēia mau hana i ka hapanui o ka poʻe. Eia nō naʻe, inā ʻoe e ukali ana i ka papaʻai low-carb a i ʻole loaʻa ka meaʻai, e hoʻohana ana kou kino i nā ʻano hana ʻē aʻe e hoʻohua i ka ikehu a wahie i kou lolo.