Carbohydrates

Carbohydrates bụ otu n’ime nri na-edozi ahụ na nri anyị. Ha na - enyere aka n’enye ahụ anyị ike. Enwere ụdị carbohydrates atọ dị na nri: sugars, starches, and fiber.

Ndị na-arịa ọrịa shuga na-agụkarị ego ole ha na-eri iji hụ na a na-enye ha ihe n’ụbọchị.

Ahụ gị chọrọ ụdị carbohydrates atọ niile iji rụọ ọrụ nke ọma.

Sugars na otutu anumanu bu aru na-agbawa n’ime glucose (shuga nke obara) nke eji n’eji ike.

Fiber bụ akụkụ nke nri anụ ahụ anaghị emebi. E nwere ụdị abụọ nke eriri. Insoluble eriri na-agbakwunye nnukwu na stool gị ka ị dịrị mgbe niile. Soluble eriri na-enyere aka ịbelata ọkwa cholesterol ma nwee ike inye aka melite njikwa glucose ọbara. Typesdị eriri abụọ ahụ nwere ike inyere gị aka inwe afọ ojuju ma nọrọ na oke ibu.

Ọtụtụ ụdị nri dị iche iche nwere otu ma ọ bụ karịa ụdị carbohydrate.

UBUAKA

Sugars na-emekarị na nri ndị a bara ọgaranya:

• Mkpụrụ osisi
• Mmiri ara ehi na ngwaahịa mmiri ara ehi

Fọdụ nri agbakwunyela shuga. Ọtụtụ nri akpọrọ akpọrọ ma nụchaa dị na shuga. Ndị a gụnyere:

• Swiiti
• Kuki, achịcha na achịcha dị iche iche
• Mgbe ọ bụla (na-abụghị nri) ihe ọ carbonụgularụ carbonated, dị ka soda
• Nnukwu syrups, dị ka nke a gbakwunye na mkpụrụ osisi mkpọ

Mkpụrụ a nụchara anụcha na sugar agbakwunye na-enye calorie, ma ha enweghị vitamin, mineral, na fiber. Ebe ọ bụ na ha enweghị nri na-edozi ahụ, nri ndị a na - enye "calorie efu" ma nwee ike ibute uru bara ụba. Gbalịa iwelata nri ị na-etinye na shuga ndị ọzọ.

IHE MGBE

Nri ndị a bara ọgaranya nwere stachi. Ọtụtụ dịkwa elu na eriri:

• Mkpọ na akpọnwụ akpọnwụ, dị ka agwa akụrụ, agwa ojii, agwa mara mma, peas na-acha oji, agwa peas, na agwa garbanzo
• Akwụkwọ nri starch, dị ka poteto, ọka, peas na-acha akwụkwọ ndụ, na parsnips
• Mkpụrụ osisi niile, dị ka osikapa agba aja, ọka oat, ọka bali, na quinoa

Mkpụrụ anụ a nụchara anụcha, dị ka nke dị na achịcha dị iche iche, achịcha ọcha, crackers, na osikapa ọcha nwekwara stachi. Agbanyeghị, ha enweghi vitamin B na ihe ndị ọzọ dị mkpa ọ gwụla ma etinyere ha akara "ọgaranya." Nri ejiri ntụ ọka nụchara anụcha ma ọ bụ nke ọcha dị ọcha nwekwara obere fiber na protein karịa ngwaahịa ọka niile anaghị enyere gị aka inwe afọ ojuju.

Eriri

Ihe oriri nwere nnukwu fiber gụnyere:

• Mkpụrụ osisi niile, dị ka ọka wit dum na osikapa aja aja yana achịcha ọka, ọka, na crackers
• Agwa na mkpo, dị ka agwa ojii, agwa akụrụ, na agwa garbanzo
• Akwụkwọ nri, dị ka broccoli, Brussels na-epulite, ọka, nduku na akpụkpọ
• Mkpụrụ osisi, dị ka raspberries, ube, apụl, na mkpụrụ fig
• Mkpụrụ na mkpụrụ

Imirikiti nri ndị a gbanyere edozi ma nụchaa, nke mere ka ọ baa ọgaranya ma ọ bụ na ha adịghị, nwere obere eriri.

Iri ọtụtụ carbohydrates na-edozi ahụ, n'ụdị starch, ma ọ bụ nke nwere shuga nwere ike ime ka calorie gị niile sie ike, nke nwere ike ibute uru bara ụba. O nwekwara ike iduga gị ka ị ghara iri abụba na protein.

Nnukwu igbochi carbohydrates nwere ike ibute ketosis. Nke a bụ mgbe ahụ na-eji abụba eme ihe maka ike n’ihi na enweghị carbohydrates zuru ezu site na nri maka ahụ iji mee ike.

Ọ kachasị mma ịnweta ọtụtụ carbohydrates gị site na ọka niile, mmiri ara ehi, mkpụrụ osisi, na akwụkwọ nri karịa ọka a nụchara anụcha. Na mgbakwunye na calorie, nri niile na-enye vitamin, mineral, na fiber.

Site na ịhọrọ ezigbo nri, ị nwere ike nweta nri dị mma na ezi nri na ọtụtụ nri.

• Họrọ ụdị nri dị iche iche gụnyere ọka niile, mkpụrụ osisi na akwụkwọ nri, agwa na mkpo, na ngwaahịa mmiri ara ehi nwere abụba dị ala.
• Gụọ ihe ndị e dere n’elu nri mkpọ, nke juru n’ime nri, na nke friji iji zere shuga, nnu, na abụba a gbakwụnyere.
• Mee ma ọ dịkarịa ala ọkara nke ọka gị kwa ụbọchị site na ọka niile.
• Họrọ mkpụrụ osisi dum na mkpụrụ osisi mkpụrụ osisi 100% na-enweghị shuga agbakwunyere. Mee ma ọ dịkarịa ala ọkara nke mkpụrụ osisi gị kwa ụbọchị site na mkpụrụ osisi dum.
• Kwụsị ihe na-atọ ụtọ, ihe ọ sugarụ sugarụ ndị na-adị shuga, na mmanya na-aba n'anya. Debe agbakwunye shuga na ihe na-erughị pasent 10 nke calorie gị kwa ụbọchị.

Nke a bụ ihe a na-ewere dị ka "otu 1" nke nri bara ụba nke carbohydrate dị ka USDA (www.choosemyplate.gov/):

• Starchy inine: 1 cup (230 grams) mashed nduku ma ọ bụ ụtọ nduku, 1 obere ntị nke ọka.
• Mkpụrụ: 1 mkpụrụ osisi buru ibu (dị ka apụl ma ọ bụ oroma), ½ iko a mịrị amị mkpụrụ (gram 95) 1 cup 100% ihe ọ juiceụ fruitụ mkpụrụ osisi (240 milliliters), 1 cup tomato (ma ọ bụ ihe dị ka 8 nnukwu strawberries).
• Achịcha na ọka, ọka, na agwa: 1 iberi nke achịcha na-achachaghị acha; 1/2 iko (100 grams) nke osikapa agba aja aja, pasta, ma ọ bụ ọka; 1/4 iko peas, lentil, ma ọ bụ agwa (gram 50), iko 3 gbachapụtara popcorn (gram 30).
• Mmiri ara ehi: iko 1 (milimita 240) nke skim ma ọ bụ mmiri ara ehi dị ala ma ọ bụ ounce 8 (gram 225) yogọt nkịtị.

Efere ndu ndu gị na-atụ aro ijuju ọkara nke efere gị na mkpụrụ osisi na akwụkwọ nri, yana otu ụzọ n'ụzọ atọ nke efere gị na ọka, opekata mpe ọkara n'ime ya bụ ọka niile.

Nke a bụ ihe nchịkọta 2,000-kalori menu nwere nhọrọ ịhọrọ carbohydrate dị mma:

Nri ụtụtụ

• 1 cup (gram 60) shredded ọka ọka, tinye na 1 tbsp (10 g) mịrị na otu iko (240 milliliters) abụba na-enweghị mmiri ara ehi
• 1 obere banana
• 1 akwa sie sie

Nri ehihie

Sanwichi a na-ese anwụrụ achicha, nke ejiri 2 ounce (gram 55) mee achịcha pita dum, 1/4 iko (gram 12) letus romaine, 2 mpekere tomato, ounce 3 (gram iri asatọ) eghere eghe.

• 1 teaspoon (tsp) ma ọ bụ 5 milliliters (mL) Mayonezi-ụdị salad
• 1 tsp (2 g) Mọstad na-acha odo odo
• 1 ọkara ube
• 1 cup (240 milliliters) ihe ọ tomatoụ tomatoụ tomato

Nri abalị

• 5 ounce (gram 140) ejiri steak stein wee mee
• 3/4 iko (190 gram) ghere eghe
• 2 tsp (10 g) margarine dị nro
• 1 cup (gram 30) salad akwụkwọ nri
• 2 ounce (gram 55) mpịakọta nri abalị niile
• 1 tsp (5 g) margarine dị nro
• 1 iko (mililita 240) nke nwere mmiri ara ehi na-enweghị abụba
• 1 iko (millilit 240) apụl apụl

SNACK

• 1 iko (gram 225) yogot dị larịị nke nwere obere abụba na strawberries n’elu
  

Nchịkọta; Sugars dị mfe; Sugars; Mgbanwe carbohydrates dị mgbagwoju anya; Nri - carbohydrates; Mfe carbohydrates

• Mgbanwe carbohydrates
• Mfe carbohydrates
• Nri starch

Baynes JW. Carbohydrates na lipids. Na: Baynes JW, Dominiczak MH, eds. Ọgwụ Ahụike Ahụike. Nke 5. Philadelphia, PA: Elsevier; 2019: isi 3.

Bhutia YD, Ganapathy V. Mgbaze na absorption nke carbohydrate, protein, na abụba. Na: Feldman M, Friedman LS, Brandt LJ, eds. Ọrịa Cancer Sleisenger & Fordtran na Ọrịa Imeju. Nke 11. Philadelphia, PA: Elsevier; 2021: Isi 102.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Nri oriri na-edozi. Na: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Akwụkwọ ọgụgụ nke Ọrịa edimụaka. 21nke. Philadelphia, PA: Elsevier; 2020: isi 55.

Ngalaba Ahụike na Ọrụ Ndị Ọrụ US na Ngalaba Ugbo US. Ntuziaka nri 2015-2020 maka ndị America. 8th ed. health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. Emelitere December 2015. Nabata April 7, 2020.