Kaarboohaydraytyada

Karbohaydraytyadu waa mid ka mid ah nafaqooyinka ugu waaweyn ee ku jira cuntadeena. Waxay ka caawiyaan bixinta tamarta jirkeena. Waxa jira saddex nooc oo ah karbohaydraytyo waaweyn oo laga helo cuntooyinka: sonkorta, istaroogga, iyo faybar.

Dadka sonkorowgu badanaa waxay u baahan yihiin inay tiriyaan xaddiga karbohidraatka ay cunaan si loo hubiyo in si joogto ah loo gaarsiiyo maalinta oo dhan.

Jidhkaagu wuxuu u baahan yahay dhammaan saddexda nooc ee karbohaydraytyada inuu si sax ah u shaqeeyo.

Sonkorta iyo istaatiijyada badankood jidhku wuxuu u jajabiyaa gulukoos (sonkorta dhiiga) si loogu isticmaalo tamar ahaan.

Fibre waa qeyb ka mid ah cuntada uusan jirku jebin. Waxaa jira laba nooc oo faybar ah. Fibre aan milmi karin ayaa saxaradaada ku daraya wax badan si aad joogto u ahaato. Faytka milma ayaa ka caawiya hoos u dhigista heerarka kolestaroolka waxayna gacan ka geysan kartaa hagaajinta xakamaynta gulukooska dhiigga. Labada nooc ee faybarku waxay kaa caawin karaan inaad dareento buuxda oo aad ku sii jirto culeys caafimaad qaba.

Noocyo badan oo kala duwan oo cuntooyin ah ayaa leh hal ama in ka badan oo ah karbohaydrayt.

Sonkorta

Sonkorta waxay ku dhacdaa si dabiici ah cuntooyinkan nafaqada leh:

• Miraha
• Caanaha iyo waxyaabaha caanaha laga sameeyo

Cunnooyinka qaar waxay ku dareen sonkor. Cunnooyin badan oo baakadaysan oo la safeeyey ayaa ku jira sonkor lagu daray. Kuwaas waxaa ka mid ah:

• Nacnac
• Kukiyada, keega, iyo keega
• Cabitaannada kaarboonka caadiga ah (aan cuntada ahayn), sida soodhaha
• Sharoobooyin culus, sida kuwa lagu daro miraha qasacadaysan

Badarka la sifeeyay ee sonkorta lagu daray ayaa bixiya kalooriyaal, laakiin waxay ka maqan yihiin fiitamiino, macdanno, iyo faybar. Sababtoo ah ma haystaan ​​nafaqooyin, cuntooyinkani waxay bixiyaan "kalooriyo madhan" waxayna u horseedi karaan koror miisaan. Iskuday inaad yareyso qaadashada cuntooyinka sonkorta lagu daray.

XIDIGAHA

Cunnooyinkan nafaqada leh waxay ku badan yihiin istaarijka. Kuwo badan ayaa sidoo kale ku badan faybarka:

• Digirta qasacadaysan iyo kuwa la qalajiyey, sida digirta kilyaha, digirta madow, digirta digirta, digir indhaha madow, digir kala jaban, iyo digirta garbanzo
• Khudaarta cagaaran, sida baradhada, galleyda, digirta cagaaran, iyo xabxabka
• Badarka oo dhan, sida bariiska buniga ah, miro, shaciir, iyo quinoa

Badarka la sifeeyey, sida kuwa laga helo keega, rootiga cad, buskudka, iyo bariiska cad sidoo kale waxaa ku jira istaariji. Si kastaba ha noqotee, waxay ka maqan yihiin fiitamiinnada B iyo nafaqooyinka kale ee muhiimka ah illaa ay ku calaamadeysan yihiin "taajirnimo". Cuntooyinka lagu sameeyo bur la safeeyey ama "cad" ayaa sidoo kale ku jira fiber iyo borotiin ka yar waxyaabaha ka samaysan miraha oo dhan lagamana caawiyo inaad dareento inaad ku qanacsan tahay.

FIBER

Cunnooyinka faybarku ku badan yahay waxaa ka mid ah:

• Badarka oo dhan, sida qamadiga iyo bariiska buniga ah iyo sidoo kale rootiga miraha laga sameeyo, badarka, iyo buskudka
• Digirta iyo digirta, sida digirta madow, digirta kilyaha, iyo digirta garbanzo
• Khudaarta, sida broccoli, Brussels sprouts, galley, baradho maqaarka leh
• Miraha, sida miraha loo yaqaan 'raspberries, pears, tufaax, iyo berde
• Looska iyo iniinyaha

Inta badan cuntooyinka warshadaysan iyo kuwa la sifeeyey, ee hodanka ah ama aan la siinin, ayaa ku yar fiber.

Cunista karbohaydrayt fara badan oo ah qaab warshadaysan, istaarjiin ah, ama cuntooyin sonkor leh ayaa kordhin kara wadarta kaloriintaada, taasoo u horseedi karta miisaanka oo kordha. Waxay sidoo kale kuu horseedi kartaa inaadan cunin dufan iyo borotiin kugu filan.

Xaddidaadda xad dhaafka ah ee carbohydrateska waxay sababi kartaa ketosis. Tani waa marka jidhku u isticmaalo dufanka tamarta sababta oo ah ma jiraan karbohaydraytyo ku filan oo ka soo baxa cuntada oo jidhku u isticmaalo tamar.

Waxaa ugufiican in laga helo inta badan karbohaydraytyadaada miraha dhan, caanaha, miraha, iyo khudaarta halkii aad kaheli lahayd miraha la safeeyey. Kalori ahaan ka sokow, cuntooyinka oo dhan waxay bixiyaan fiitamiino, macdanno, iyo faybar.

Adoo samaynaya xulashooyin cunno caqli badan, waxaad heli kartaa noocyo badan oo kaarbohaydraytyo caafimaad leh iyo nafaqooyin badan:

• Xullo cuntooyin kala duwan oo ay ku jiraan miraha isku dhan, miraha iyo khudradda, digirta iyo digirta, iyo waxyaabaha caanaha laga sameeyo ee dufanka yar ama kuwa aan dufanka lahayn.
• Akhriso sumadaha ku jira gasacadaha, baakadaha, iyo cuntada la qaboojiyey si looga fogaado sonkorta, milixda, iyo dufanka lagu daray.
• Ka samee ugu yaraan kala badh ka mid ah cuntadaada hadhuudhka ah maalintii miraha ka soo baxa.
• Xulo miro dhan iyo 100% casiir khudradeed oo aan sonkor lagu darin. Ka samee ugu yaraan kalabar miraha aad siiso miraha miraha oo dhan.
• Xaddid macmacaanka, cabitaanka sonkorta leh, iyo aalkolada. Xaddid sonkorta lagu daray in ka yar 10 boqolkiiba kaloriinkaaga maalintii.

Waa tan waxa loo tixgeliyo "1 adeeg" ee cuntooyinka hodanka ku ah karbohaydrayt sida ku cad USDA (www.choosemyplate.gov/):

• Khudaarta cagaaran: 1 koob (230 garaam) baradho la shiiday ama baradho macaan, 1 dhegood oo hadhuudh ah.
• Miraha: 1 miro dhexdhexaad ah (sida tufaax ama liinta), ½ koob oo ah miro la qalajiyey (95 garaam) 1 koob 100% casiir khudradeed (240 mililitir), 1 koob oo nooca berry ah (ama ilaa 8 xabbo oo waaweyn).
• Kibista iyo badarka, badarka, iyo digirta: 1 jeex oo rootiga miraha leh; 1/2 koob (100 garaam) oo bariis bunni ah, baastada, ama badarka; 1/4 koob oo ah digir la kariyey, misir, ama digir (50 garaam), 3 koob oo daangada la soo saaray (30 garaam).
• Caanaha: 1 koob (240 mililitir) oo caano dufan ah ama caano yar ama 8 wiqiyadood (225 garaam) caano fadhi ah.

Saxanka hagaha cuntada ayaa kugula talinaya inaad badh ka mid ah saxankaaga ka buuxisid miraha iyo khudradda, iyo seddex meelood meel saxankaaga miro, ugu yaraan badhkoodna ay yihiin miro dhan.

Waa kuwan muunad ka kooban 2,000-kaloori oo leh xulashooyin karbohaydrayt caafimaad leh

Quraac

• 1 koob (60 garaam) badarka la jarjaray, oo lagu daray 1 tbsp (10 g) sabiib iyo hal koob (240 mililitir) caano aan dufan lahayn
• 1 moos yar
• 1 ukun adag-la kariyey

QADADA

Sanduwiish turkey ah oo la cabay, oo lagu sameeyay 2 wiqiyadood (55 garaam) rooti roodhida oo dhan, 1/4 koob (12 garaam) salad salad, 2 xaleef yaanyo ah, 3 wiqiyadood (85 garaam) oo la jarjaray naas turkey ah.

• 1 qaado yar (tsp) ama 5 mililitir (mL) oo ah nooca mayonnaise oo ah nooca saladhka loo yaqaan
• 1 tsp (2 g) mustard huruud ah
• 1 pear dhexdhexaad ah
• 1 koob (240 mililitir) casiir yaanyo ah

CASHO

• 5 wiqiyadood (140 garaam) steak dusha sare lagu dubay
• 3/4 koob (190 garaam) baradho macaan oo la shiiday
• 2 tsp (10 g) margarine jilicsan
• 1 koob (30 garaam) salad isbinaajka
• 2 wiqiyadood (55 garaam) oo duudduuban qamadi isku dhan
• 1 tsp (5 g) margarine jilicsan
• 1 koob (240 mililitir) caano aan dufan lahayn
• 1 koob (240 mililitir) tufaax aan macaaneyn

DOOG

• 1 koob (225 garaam) yogurt cad oo dufan yar oo leh miraha miraha dusha sare leh
  

Talaabooyinka; Sonkor fudud; Sonkorta; Kaarboohaydraytyo isku dhafan; Cunto - karbohidraatka; Kaarbohaydraytyo fudud

• Kaarbohaydraytyo isku dhafan
• Kaarbohaydraytyo fudud
• Cunnooyinka istaarijka

Baynes JW. Kaarboohaydraytyada iyo dufanka. Gudaha: Baynes JW, Dominiczak MH, eds. Bayoolaji caafimaad. 5aad. Philadelphia, PA: Elsevier; 2019: cutubka 3.

Bhutia YD, Ganapathy V. Dheefshiidka iyo nuugista karbohaydrayt, borotiin, iyo dufan. Gudaha: Feldman M, Friedman LS, Brandt LJ, eds. Cudurka Mindhicirka iyo Beerka ee Sleisenger & Fordtran. 11aad. Philadelphia, PA: Elsevier; 2021: cutubka 102.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Shuruudaha nafaqada. Gudaha: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Buugga Buugga Caafimaadka Caruurta. 21aad ed. Philadelphia, PA: Elsevier; 2020: baab 55.

Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka iyo Waaxda Beeraha ee Mareykanka. 2015-2020 Tilmaamaha Cunnada ee Mareykanka. 8aad ed. health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. La cusbooneysiiyay Diseembar 2015. Waxaa la helay Abril 7, 2020.