Gute Kohlenhydrate: Worauf du achten solltest!

15. April 2020 Lesezeit: 5 Minuten von Markus

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Gute Kohlenhydrate: Worauf du achten solltest!
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Was sind Kohlenhydrate überhaupt?

Bevor wir tiefer in die Thematik gehen, sollten wir kurz die Frage: ,,Was sind Kohlenhydrate überhaupt?” anschneiden.  Kohlenhydrate oder auch “Carbs” (engl. Carbohydrates) genannt, sind eine der wichtigsten Lebensmittelgruppen in der Ernährung.

Sie liefern wesentliche Elemente, die der Körper für die sofortige Energieproduktion und verschiedene Vitalfunktionen benötigt. Sie sind eine wichtige Energiequelle, die etwa 40% bis 80% unserer gesamten Energiezufuhr ausmachen

 

 

Sind Kohlenhydrate gleich Kohlenhydrate?

Das Wort “Kohlenhydrate” ist heutzutage fast schon anstößig geworden. Ernährungswissenschaftler wie Atkins und Dukan haben die Menschen durch ihre Erzählungen über den schädlichen Einfluss von Kohlenhydraten lange Zeit verwirrt. Es gibt nach wie vor viele Menschen, die die Bedeutung der Kohlenhydrate im Organismus sowie ihre Bedeutung für die Erhaltung eines gesunden Körpergewichts unterschätzen.

Zum Glück hat der weltweite Fitness-Hype diese Mythen über Kohlenhydrate wieder ein wenig verdrängt.  Mittlerweile wissen wir, dass es Monosaccharide (Einfachzucker), Disaccharide (Zweifachzucker) und Polysaccharide (Mehrfachzucker) gibt. Um eine ausgewogene Ernährung zu gewährleisten und den Wahnsinn zu verhindern, sollten wir verstehen, was Kohlenhydrate sind, welche verschiedenen Arten es gibt und warum der Körper nicht ohne sie auskommen sollte.

 

Unterscheidung Kohlenhydrate. Eifnache Kohlenhydrate und komplexe Kohlenhydrate. Beispielprodukte. Zucker, Brot, Eis

 

 

Warum braucht unser Körper Kohlenhydrate?

Kohlenhydrate sind die wichtigsten Nährstoffe, die zusammen mit Eiweiß und Fett den Energiewert (Kalorien) von Lebensmitteln ausmachen. In unserem Körper werden Kohlenhydrate in Glukose umgewandelt, die ein unverzichtbarer Brennstoff für Muskeln und Gehirnzellen darstellen. Glukose gelangt mit Hilfe des Hormons Insulin über das Blut in die Zellen und versorgt uns mit Energie für verschiedene physikalische Prozesse wie Gehen und Atmen.

Aus den Glukoseresten und anderen Energiequellen, wie z.B. Glykogen, das sich in den Zellen der Leber und Muskulatur ablagert, werden Fettspeicher gebildet. Wenn wir schlafen, verwendet unser Körper Glykogen, das in der Leber gespeichert ist, um die Funktion der Zerebrationen, des Nervensystems und anderer wichtiger Funktionen des Organismus zu unterstützen. So verbraucht unser Organismus im Schlaf Kohlenhydrate aus den Leberzellen, während bei körperlicher Aktivität “Muskelglykogen” verwendet wird.  

Komplexe Kohlenhydrate

Alle Kohlenhydrate sind in ihrer Zusammensetzung unterschiedlich. Neben dem Zucker, der ja wirklich einen schlechten Ruf hat, gibt es noch andere Kohlenhydrate wie Stärke. Eine Menge Gemüse, vor allem Kartoffeln, Bohnen und Getreide, sind reich an Stärke. Raffiniertes Mehl ist beinahe reine Stärke. Unter den komplexen Kohlenhydraten gibt es aber auch unnütze Kohlenhydrate, zum Beispiel Cellulose. Es gibt kein Enzym im menschlichen Körper, das in der Lage ist die Moleküle der Cellulose zu verdauen, denn ihr Nährwert ist gleich Null.

 

 

Unterscheidung einfache und gute Kohlenhydrate

Diese Einstufung ist in den späten 70er Jahren allgemein bekannt geworden, nachdem Empfehlungen des US-Ausschusses zu Ernährungsstandards veröffentlicht wurden. 

Diese Veröffentlichung hat dazu geführt, dass einfache oder “schnelle” Kohlenhydrate von anderen Kohlenhydraten (komplex oder “langsam”) unterschieden wurden. Dazu wurde empfohlen, die Aufnahme einfacher Kohlenhydrate in seiner Ernährung zu reduzieren. Natürlich sind diese Empfehlungen nicht die ultimative Wahrheit: Einige komplexe (also langame) Kohlenhydrate sind sogar weniger wertvoll als einfache (schnelle). Wir haben bereits erwähnt, dass es Monosaccharide, Disaccharide und Polysaccharide gibt. Je mehr Saccharidmoleküle enthalten sind, desto schwieriger ist es für den Körper, sie in Glukose (der Hauptenergiequelle) zu zerlegen. 

 

Sacha… was?

Die Mono- und Di-Saccharide schmecken süß und lassen sich leicht in Wasser (z.B. Zucker und Honig) lösen.  Monosaccharide und Disaccharide haben eine relativ geringe Größe, sie spalten sich schneller und einfacher in Glukose auf. Einfache Kohlenhydrate enthalten viele “schnelle” Kalorien, aber ein Gefühl der Sättigung hält nicht lange an

gute kohlenhydrate

Disaccharide und Polysaccharide werden viel langsamer in Glukose gespalten, deshalb werden sie als komplex bezeichnet. Dazu gehören Stärke und Cellulose. Sie unterscheiden sich durch die Verdaulichkeit, deshalb steigt der Blutzuckerspiegel nach dem Verzehr langsamer an und die Kalorien werden nicht so schnell freigesetzt, so dass das Gefühl der Sättigung länger anhält. Sowohl “schnelle” als auch “langsame” Kohlenhydrate sind für unseren Organismus notwendig, aber sie sollten in verschiedenen Situationen und für verschiedene Zwecke verzehrt werden.

 

 

Wann sollten wir schnelle und wann langsame Kohlenhydrate verwenden?

Langsame Kohlenhydrate sollten konsumiert werden, wenn du mehr Energie benötigst, z.B. am Morgen oder vor dem Training. Glukose aus komplexen Kohlenhydraten gelangt langsam ins Blut und versorgt den Körper über längere Zeit mit Energie. Wenn du morgens langsame “Carbs” isst, wirst du längere Zeit keinen Hunger  haben und nicht mehr Essen essen als du brauchst. Diese werden langsam aufgenommen und geben unserem Körper mehr Energie. So kannst du Kohlenhydrate schon vor dem Training oder vor dem Sport essen, da sie deinen Körper mit Energie füllen.

Genauso gut kannst du aber auch schnelle Kohlenhydrate während eines umfangreichen und intensiven Trainings essen. Es ist gut, das metabolische Fenster nach dem Training mit einfachen Kohlenhydraten zu füllen. Diese werden eingesetzt um den Körper mit schneller, neuer Energie zu versorgen.

 

Welche Kohlenhydrate benötige Ich als Sportler?

Isst du also schnelle Kohlenhydrate kurz nach dem Training, wie Gummibärchen, wirst du dadurch nicht zunehmen. Der Körper braucht die Energie nämlich. Schnelle Kohlenhydrate mit einem hohen glykämischen Index sind in allen zuckerhaltigen Produkten enthalten, ebenso in Obst und Fruchtsäften, in Backwaren und Nudeln aus verarbeitetem Getreide.

Natürlich sind nicht alle schnellen Kohlenhydrate für schnelle Zwischenmahlzeiten gut geeignet. Es ist sinnvoller, sich für Bananen und weißen Reis anstelle von Süßigkeiten und Brötchen zu entscheiden. Außerdem ist es sehr hilfreich zu wissen, dass nicht alle langsamen Kohlenhydrate nützlich sind. So können beispielsweise einige Stärkearten den Glukosespiegel im Blut schneller erhöhen als einige zuckerhaltige Produkte. Das kann manchmal ganz schön verwirrend sein. Aber solche Lebensmittel stellen nur einen geringen Anteil dar.

 

 

Wie viele Kohlenhydrate sollte ich konsumieren?

Der Austausch von fettigen und zuckerhaltigen Lebensmitteln durch ballaststoffreiche Produkte und stärkehaltige Vollkornprodukte kann die Nährstoffdichte deutlich erhöhen. Wissenschaftler zu diesem Thema haben bereits ein ausgewogenes Ernährungsplan für einen Erwachsenen zusammengestellt: Etwa 20-35% der Kalorien sollten aus Fett kommen, 10-35% – aus Proteinen und 45-65% – aus Kohlenhydraten. Natürlich hängt es ganz von der Person und dem Grad der körperlichen Aktivität ab.

Entscheidest du dich für mehr Lebensmittel, die reich an langsamen Kohlenhydraten sind und spar die schnelle Kohlenhydrate als Snack auf, am besten für die Zeit rund um den Sport. Allerdings sollte sich nicht alles um Kalorien und Prozentsätze drehen. Der wichtigste Bestandteil einer gesunden Ernährung ist ein gesunder Verstand.

 

 

Quellen:

  • Florian Horn: Biochemie des Menschen, Thieme Verlag, 2005, 4. Auflage
  • Deutsche Gesellschaft für Ernährung www.dge.de (Abruf: 18.03.2020)
  • https://www.news-medical.net/health/What-are-Carbohydrates.aspx
  • https://www.sciencedirect.com/science/article/pii/S0271531705802015
  • https://www.sciencedirect.com/science/article/abs/pii/000527609500007Y

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FAQ

Was sind Kohlenhydrate?
Als Kohlenhydrate bezeichnet man das Zucker, die Stärke und die Ballaststoffe, die in Obst, Getreide, Gemüse und Milchprodukten enthalten sind. Kohlenhydrate fungieren dabei als eine Hauptenergiequelle für den Körper. Sie werden Kohlenhydrate genannt, weil sie auf chemischer Ebene Kohlenstoff, Wasserstoff und Sauerstoff enthalten.
Brauchst Du Kohlenhydrate?
Kohlenhydrate sind die Hauptenergiequelle des Körpers. Wenn sie fehlen, verwendet Dein Körper Eiweiß und Fett als Energieträger. Es kann auch schwierig sein, genügend Ballaststoffe zu erhalten, was für die langfristige Gesundheit wichtig ist. Wenn Du wenig Glukose hast, baut der Körper gespeichertes Fett ab, um es in Energie umzuwandeln.
Was sind 3 interessante Fakten über Kohlenhydrate?
Kartoffeln, Reis, Weizen und Mais enthalten alle große Mengen an Stärke. Kohlenhydrate sind nicht alle gleich. Vom Menschen hergestellte raffinierte Kohlenhydrate wirken in unserem Körper anders als natürliche komplexe Kohlenhydrate. Verarbeitete, künstlich hergestellte Kohlenhydrate bieten wenig Nährwert und werden von unserem Körper sehr schnell abgebaut, verdaut und verwendet.
Was sind die 4 Arten von Kohlenhydraten?
Die Saccharide werden in vier chemische Gruppen eingeteilt: Monosaccharide, Disaccharide, Oligosaccharide und Polysaccharide. Monosaccharide und Disaccharide, die kleinsten (niedermolekularen) Kohlenhydrate, werden allgemein als Zucker bezeichnet.
Wie werden Kohlenhydrate im Körper verwertet?
Eine der Hauptfunktionen von Kohlenhydraten ist es, Deinen Körper mit Energie zu versorgen. Die meisten der Kohlenhydrate in den Lebensmitteln, die Du isst, werden verdaut und in Glukose aufgespalten, bevor sie in den Blutkreislauf gelangen. Deine Zellen wandeln die Kohlenhydrate durch einen Prozess, der Zellatmung genannt wird, in das Brennstoff Molekül ATP um.
Woraus werden Kohlenhydrate hergestellt?
Kohlenhydrate (auch Saccharide genannt) sind molekulare Verbindungen, die aus nur drei Elementen bestehen: Kohlenstoff, Wasserstoff und Sauerstoff. Monosaccharide (z.B. Glucose) und Disaccharide (z.B. Saccharose) sind relativ kleine Moleküle. Sie werden oft als Zucker bezeichnet.
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