How do carbohydrates impact your health? - Richard J. Wood

Prevodilac: Mile Živković Lektor: Milenka Okuka

Which of these has the least carbohydrates?

Šta od ovoga ima najmanje ugljenih hidrata?

This roll of bread?

Ovo parče hleba?

This bowl of rice?

Ova činija pirinča?

Or this can of soda?

Ili ova limenka gaziranog pića?

It's a trick question.

To je trik pitanje.

Although they may differ in fats, vitamins, and other nutritional content,

Iako se razlikuju u mastima, vitaminima i drugim nutrijentima,

when it comes to carbs, they're pretty much the same.

kada su u pitanju ugljeni hidrati, skoro pa su jednaki.

So what exactly does that mean for your diet?

Šta to onda znači za vašu ishranu?

First of all, carbohydrate is the nutritional category for sugars

Pre svega, ugljeni hidrati su nutritivna kategorija za šećere

and molecules that your body breaks down to make sugars.

i molekule koje vaše telo razbija da dobije šećere.

Carbohydrates can be simple or complex depending on their structure.

Ugljeni hidrati po strukturi mogu biti prosti ili složeni.

This is a simple sugar, or monosaccharide.

Ovo je prost šećer ili monosaharid.

Glucose, fructose, and galactose are all simple sugars.

Glukoza, fruktoza i galaktoza su sve prosti šećeri.

Link two of them together, and you've got a disaccharide,

Povežite dva od njih i dobijate disaharid,

lactose, maltose, or sucrose.

laktozu, maltozu ili sukrozu.

Complex carbohydrates, on the other hand,

Složeni ugljeni hidrati, sa druge strane,

have three or more simple sugars strung together.

imaju tri ili više prostih šećera koji su međusobno povezani.

Complex carbohydrates with three to ten linked sugars

Složeni ugljeni hidrati sa tri do deset povezanih šećera

are oligosaccharides.

su oligosaharidi.

Those with more than ten are polysaccharides.

Oni sa više od deset su polisaharidi.

During digestion,

Tokom varenja,

your body breaks down those complex carbohydrates

vaše telo razbija te složene ugljene hidrate

into their monosaccharide building blocks,

u gradivne materijale - monosaharide,

which your cells can use for energy.

koje vaše ćelije mogu da koriste za energiju.

So when you eat any carbohydrate-rich food,

Kada jedete hranu koja je bogata ugljenim hidratima,

the sugar level in your blood, normally about a teaspoon, goes up.

nivo šećera u vašoj krvi se penje, a obično je oko jedne kašičice.

But your digestive tract doesn't respond to all carbohydrates the same.

Ali vaš probavni trakt ne odgovara isto na sve ugljene hidrate.

Consider starch and fiber,

Uzmite u obzir skrob i vlakna,

both polysaccharides,

polisaharide,

both derived from plants,

dobijaju se iz biljaka

both composed of hundreds to thousands of monosaccharides joined together,

i sastoje se iz stotina do hiljada spojenih monosaharida,

but they're joined together differently,

ali spojeni su drugačije,

and that changes the effect they have on your body.

i to menja efekat koji imaju na vaše telo.

In starches, which plants mostly store for energy in roots and seeds,

Kod skroba, koga biljke skladište uglavnom zbog energije, u korenu i semenu,

glucose molecules are joined together by alpha linkages,

molekuli glukoze spojeni su kroz alfa veze,

most of which can be easily cleaved by enzymes in your digestive tract.

većinu kojih enzimi u vašem probavnom traktu mogu lakoda razbiju

But in fiber, the bonds between monosaccharide molecules are beta bonds,

Ali kod vlakana, veze između molekula monosaharida su beta veze,

which your body can't break down.

koje vaše telo ne može da razbije.

Fiber can also trap some starches, preventing them from being cleaved,

Vlakna takođe mogu zarobiti nešto skroba, sprečavajući da se razbije,

resulting in something called resistant starch.

što za posledicu ima nešto što se zove otpornim skrobom.

So foods high in starch, like crackers and white bread,

Namirnice sa dosta skroba, poput krekera i belog hleba,

are digested easily,

lako se vare,

quickly releasing a whole bunch of glucose into your blood,

brzo ispuštaju hrpu glukoze u vaš krvotok,

exactly what would happen if you drank something high in glucose, like soda.

kao što bi se desilo, ako biste popili nešto sa dosta glukoze, kao gazirani sok.

These foods have a high glycemic index,

Ove namirnice imaju visok glikemijski indeks,

the amount that a particular food raises the sugar level in your blood.

što je količina šećera u krvi koju podiže neka određena namirnica.

Soda and white bread have a similar glycemic index

Gazirani sokovi i beli hleb imaju sličan glikemijski indeks

because they have a similar effect on your blood sugar.

jer imaju sličan efekat na šećer u krvi.

But when you eat foods high in fiber, like vegetables, fruits, and whole grains,

Ali kada jedete hranu sa dosta vlakana, poput povrća, voća i integralnih žitarica,

those indigestible beta bonds slow the release of glucose into the blood.

te nesvarive beta veze usporavaju ispuštanje glukoze u krv.

Those foods have a lower glycemic index,

Ove namirnice imaju niži glikemijski indeks,

and foods like eggs, cheese, and meats have the lowest glycemic index.

i namirnice poput jaja, sira i mesa imaju najniži glikemijski indeks.

When sugar moves from the digestive tract to the blood stream,

Kada šećer kreće od probavnog trakta u krvotok,

your body kicks into action to transfer it into your tissues

vaše telo kreće u akciju da ga prebaci u vaša tkiva

where it can be processed and used for energy.

gde se može obraditi i iskoristiti za energiju.

Insulin, a hormone synthesized in the pancreas,

Insulin, hormon koji se stvara u pankreasu,

is one of the body's main tools for sugar management.

jedan je od glavnih telesnih mehanizama za upravljanje šećerom.

When you eat and your blood sugar rises,

Kada jedete i vaš šećer u krvi raste,

insulin is secreted into the blood.

insulin se luči u krv.

It prompts your muscle and fat cells to let glucose in

On nalaže vašim ćelijama u mišićima i mastima da prihvate glukozu

and jump starts the conversion of sugar to energy.

i pokreće pretvaranje šećera u energiju.

The degree to which a unit of insulin lowers the blood sugar

Stepen do kog jedinica insulina snižava šećer u krvi,

helps us understand something called insulin sensitivity.

pomaže nam da razumemo nešto što se naziva osetljivošću na insulin.

The more a given unit of insulin lowers blood sugar,

Što više neka jedinica insulina smanjuje šećer u krvi,

the more sensitive you are to insulin.

to ste osetljiviji na insulin.

If insulin sensitivity goes down, that's known as insulin resistance.

Ukoliko se smanji osetljivost na insulin, to se naziva otpornošću na insulin.

The pancreas still sends out insulin,

Pankreas još uvek šalje insulin,

but cells, especially muscle cells, are less and less responsive to it,

ali ćelije, naročito one u mišićima, sve manje odgovaraju na njega,

so blood sugar fails to decrease,

tako da se šećer u krvi ne smanjuje

and blood insulin continues to rise.

i insulin u krvi raste.

Chronically consuming a lot of carbohydrates

Hronična konzumacija velike količine ugljenih hidrata

may lead to insulin resistance,

može dovesti do otpornosti na insulin

and many scientists believe that insulin resistance

i mnogi naučnici veruju da otpornost na insulin

leads to a serious condition called metabolic syndrome.

dovodi do ozbiljne bolesti zvane metabolički sindrom.

That involves a constellation of symptoms,

Ona uključuje niz simptoma,

including high blood sugar,

uključujući visok šećer u krvi,

increased waist circumference,

povećan obim struka

and high blood pressure.

i visok krvni pritisak.

It increases the risk of developing conditions,

Ona povećava rizik od dobijanja raznih bolesti,

like cardiovascular disease

poput kardiovaskularnih bolesti

and type II diabetes.

i dijabetesa tipa 2.

And its prevalence is rapidly increasing all over the world.

Ova bolest brzo se širi svetom.

As much as 32% of the population in the U.S. has metabolic syndrome.

Skoro 32% stanovništva SAD ima metabolički sindrom.

So let's get back to your diet.

Vratimo se vašoj ishrani.

Whether your food tastes sweet or not, sugar is sugar,

Bez obzira da li je vaša hrana slatka, šećer je šećer

and too many carbs can be a problem.

i previše ugljenih hidrata može biti problem.

So maybe you'll want to take a pass

Možda ćete ipak propustiti

on that pasta sushi roll pita burrito donut burger sandwich.

taj suši-pita-burito-krofna-burger sendvič od testenine.