Chinhu chimwe nechimwe chezvokudya zvezvisikwa zviri mukati mawo pachako zvinodyiwa zvakadai semaprotin, mafuta uye makhahydrates. Kuti uwane kuti makedhaidhidhi ndeapi, unofanirwa kufungidzira kuti kugadzika kwevhitamini nehutachiona hupi kunobva kwavari, pamwe nekupa muviri muviri.
Carbohydrates - chii ichocho?
Carbohydrates inodana chikamu cheswasi nyore uye chakaoma, iyo inhengo yezviviri zvose zvemuviri womunhu nemhuka. Ichi ndicho chinhu chikuru chiripo "chivakwa chekuvaka" panyika. Chemistry inotaura kuti idzi makemikari ekarasi inorarama zvipenyu zvinowanikwa kuburikidza nekugadzira photosynthesis. Mune zvimwe zvakasiyana-siyana zvekare, marhydratesiti anogadzirwa nemiti. Kupinda mumuviri kubva kunze, vanoshandura kuva simba rakachena nokuda kwebasa rezvirongwa zvose zvenhengo.
Ndezvipi zvinoshandiswa nemakhahydrates?
Iyo nzira yekuita kwechinhu ichi inoratidza kuti chimiro chayo chikuru chinofanirwa kufungidzirwa simba. Mukuwedzera kwazviri, masayendisiti anodana mabasa akadaro etighahydrates se:
- Zvivako - zvinoshumira sechikonzero chekuvaka masero emiti uye zvisikwa zvipenyu.
- Kudzivirira - inodzivirira kupikisa kuora kwehupenyu hwekunze nekunze.
- Kuchengetedza - chengetedza zvimwe zvezvokudya zvine muviri muviri.
- Kudzora - kushandiswa kwekugadzira zvirwere mumugwagwa wezvokudya.
- Anticoagulant - iyo inogadzirisa ropa coagulability uye inopesana nehutano.
Kuchengetedza kwe 1 g ye-carbohydrates inodonwa anenge 20 kJ emvura yakachena. Mukupfuura, vanozviunganidza mumusasa musimba uye chiropa nenzira yeglycogen. Panguva yekuzorora mushure mekuita basa remuviri, glycogen level inodzorerwa kubva kumidziyo iyi yemuviri. Rimwe nerimwe remabasa aya, ma carbohydrates akakwana anowanikwa nekuda kwekuti nhamba yose yezvinhu zvinobatsira inopinda mumuviri:
- starch;
- glucose;
- heparin;
- chitin;
- fructose;
- deoxyribose.
Batsiro yemakhahydrates
Inenge hafu yezvinhu zvose zvinowira mukati mezuva mumuviri wemunhu zvikafu. Kusakosha kwavo mukudya kunobata hupenyu hwakanaka: kushanda kwemwoyo wemisungo kunopwanyika, kushandiswa kwemasabolism kunonoka, utsi hwemitsipa hunokundikana. Zvinyorwa zvinokosha zvakanyanya zvezvinhu izvi ndezvi:
- Kupa nesimba . Basa rimwe nerimwe, rakadai sokufamba kana kuvhara mazino, rinoda kushanda. Carbohydrates ane glucose, iyo inoputsika mumugwagwa wezvokudya mumashizha uye shuga. Ichi chikamu chine insulini, iyo inogona kupindira muropa mune nyaya yemasekondi. Kuziva kuti ma carbohydrates anobatsira sei, unogona kutarisa kunze kwehutachiwana hwehuga cheshuga mellitus;
- Kurwisa zvirwere zvinokonzerwa nezvinetso zvemagetsi . Zvokudya zvine fiber ehydrohydrate zvinoshanda se "rudzi" rwevanhu vanomanikidzwa kurarama nerudzi rwechipiri chirwere cheshuga , high cholesterol, kana zvikamu zvakasiyana-siyana zvekuneta. Zvokudya pazvigaro zvadzo zvinogadzirisa kushanda kweropa uye zvinowanzoita mwoyo rhythm;
- Weight control . Kunzwisisa kuti makatehaidhidhi ndeapi, unogona kudzidza kudzora uremu hwako pachako nekushandura urongwa hwezvokudya zvinopedzwa. Kubva pamakrohydrates haigoni kukanganiswa zvachose kana uchinge uchinge uremerwa, kana nguva yakareba yekuchengetwa kweiyo yakagadziriswa mugadziriro yakarongwa. Zvokudya zvose zvezviyo zvinoderedza kukwirira kwemafuta mumuviri;
- Kuvandudza mafungiro ako . Iro rinotsvakurudzwa rinotsigira kuti kushandiswa kwezvinhu zvakagadzirwa mumakhahydrates zvinowedzera kugadzirwa kwe serotonin, hormone yehutano hwakanaka uye netariro. Vanhu vari pane kudya uye kushayikwa kwezvinhu izvi vanonzwa kuwedzera kuderedza, kuzvidya mwoyo uye kuputika kwehasha.
Zvinokuvadza kumagidhahydrates
Ikukuvadza kwakanyanya kudyiwa kwekudya ndiko kudyisa, izvo zvinokuvadza muviri. Apo mutumbi unobatanidza kukanganisa uye kune kuwandisa, kushanduka kwemakinehydrates muafuta, kuiswa pachiuno, mativi uye matonho anotanga. Kurasikirwa kwepuroteni nemafuta kwakaoma kupfuura makhahydrates nekuda kwekunakidza kwavo kunonaka. Carbohydrates vane pfuma mumasipi, chokoti, chero mapeji, masipi, carbonated drinks. Izvi zvigadzirwa zvaunoda kufara panguva yekudzvinyirira, kudya kwakakomba kana usiku uine nzara.
Carbohydrates, iyo inomiririra njodzi chaiyo kune utano, inonzi inonatswa. Havana kuzadza simba re "bhokisi rebirivha" revanhu, asi vanoderedza, asi ivo pachavo vanova mafuta. Yakanatswa digestible carbohydrates inogadzirwa nemaitiro, uye naizvozvo haiti chero chinhu chakanaka. Industrial fermentation uye kuchenesa zvakaderedza fiber yegadziriro yese yekutsvaga zvinhu. Yakanatswa shuga yakanyanyiswa: izvi zvinotsanangura kufarirwa kwavo nevanokonzera chocolates bars, lemonades uye chips.
Makarubhaidhirheni akareruka uye akaoma
Zvose carbon organic substances zvinogona kugoverwa mumapoka maviri: nyore uye akaoma makhahydrates . Izvo zvinoratidzirwa nenzira yekuita simba pamasero emuviri nemakemikari. Zvine maharopuidhini zvakanyanya (akawanda ayo akacheneswa) aputsira kusvika 1-2 monosaccharides - iyi ndiyo nzira yekuparadzanisa kwavo. Kurumidza uye kunononoka makhahydrates (avo vanonzi vakaoma) zvakasiyana kune mumwe nemumwe: iyo yekupedzisira inosanganisira 3 kana kupfuura inonzi monosaccharides, inovabvumira kudya kwenguva refu nekukurumidza kupinda mukati memasero.
Zvine makedhihydrates
Zvine mahydrohydrates ari nyore akaita se caffeine: simba rakashandiswazve kubva kwavari rinowedzera nokukurumidza nemuviri, asi zvinotora nguva. Iyo inonyengedza, nokuti ine shuga yakatsvaira, iyo inowedzera zvakanyanya mazinga eglucose mumuedzo weropa. Chiedza chegidhijidhesi uye kushandiswa kazhinji kunokonzera kusaenzana kwehuga uye kuwedzera mukana wekuwedzeredza uye chirwere cheshuga. Saka, iwe unofanirwa kuderedza kushandiswa kwezvikwata zvekudya zvinotevera:
- akaiswa mukati mejisi;
- michero ye starchy (papaya, bhanana);
- chibage uye mbatashi yemashizha;
- inodya;
- pasita kubva pashoma gorosi marudzi;
- pakarepo porridges;
- Bhabheri Zvimwe Zvokudya
Ndezvipi zvakakanyiwa makhabhohydrates?
Mazuva akawanda emakrohydrates kana zvinodhaka zvinokuita kuti usadye kazhinji kuburikidza nekuchengetedza kwemazuva kwenguva refu mumuviri, saka ivo ndivo shamwari yakanaka yezvokudya, kunyanya kana inenge ichida kurwisana kuwedzera. Ivo vane pasi glycemic index , iyo inoyerwa nehuwandu hwekufananidzwa kwekhabhohydrate mumasero. Pamusoro peGI mudiki kubva pa3 kusvika ku100, makabhahydrates anoshanda haawanzi kuunganidza zvikamu makumi mashanu. Zvokudya, izvo zvikamu zvehutano uyu, zvinorayirwa kune vanhu vose vanorema.
Mahydrohydrates akakomba anogona kuwanikwa mu:
- nyemba;
- zviyo;
- zviyo zvose zvezviyo;
- macaroni kubva mugorosi rose;
- mishonga (bell pepper, anyanisi, zucchini, lettuce, sipinashi, avocado, maharura eiri, marudzi ose e kabichi); ;;
- michero, pasi mu shuga (mapeya, maapuro, mazambiringa, marangari, kiwi, peaches);
- greenery.
Iko kupi mahydrohydrates?
Chero munhu upi zvake anotambura nemanzara uye achinyanya kudya, anofanira kuziva kuti makhahydrates anoonekwa seanochengeteka. Izvozvi zvigadzirwa zvine unhu huzhinji, hwavanogona kusiyaniswa pakati pezvinhu zvakasiyana-siyana zvakanatswa:
- kuumbwa kwehupenyu pasina GMOs uye kugadzira zvinogadzira;
- low level of gluten uye zvimwe zvikamu zvakanyanya zvekunze;
- kusavapo kwekukuvadza;
- shelf upenyu, hunoenderana nemaonero chaiwo pamusoro pezvokudya zvechisikigo.
Mishonga ine makhahydrates
Kuti uone hutano hwakakonzerwa nekakoni, zvakakosha kuti uongorore mberi urongwa hwezvinhu zvakagadzirwa nechepasi glycemic index. Zvokudya zvakapfuma mu-carbohydrates zvinowanikwa mune imwe tafura chaiyo yakagadzirwa uye inokurudzirwa nevana vekudya. Pakati pavo, zvakakosha kuratidza izvo zvinoonekwa kuti ndiyo muviri unokosha kwazvo:
- Miti nemichero. Watermelon, mahwendefa, blueberries, mapearari uye plums zvine zvakawanda zvekudya, futi uye shuga yakaoma. Zvibereko zvekakani zvinochengetedza zvimwechetezvo, kana glucose isina kuwedzerwa kwavari panguva yekugadzirwa.
- Whole grains . Ichi ndicho chisarudzo chakanakisisa kune avo vasingakwanisi kurarama zuva vasina kubika, asi vanotya migumisiro yekudya tsvina yakachena. Iine zinc, selenium uye magnesium, iyo inowedzera kubatsirwa.
- Nyuchi dzechibage . Nhava, peas, chickpeas uye lentils inowanzoita mapuroteni. Kuziva kuti makhahydrates chii uye kuti zvakakosha zvakadini kuzvibatanidza nemapuroteni, vatambi vanovimba nenyuchi musati mutsara.
- Mishonga yakakodzwa yemakese .
Ndeapi ma carbs aunoda pazuva?
Zuva rega rega simba rinodikanwa zvinoenderana nemutambo wehupenyu hwomunhu. Chimiro chegorobhedhi pazuva kwevanhu vane basa risina basa uye nebasa rinoshanda rakasiyana rakasiyana. Kana vatambi vachipedza vanenge 3000 Kcal, saka vashandi vehofisi vanochengetedza kurwisana nechekiti yeikikigiramu dzakawanda havafaniri kudarika chimiro che 1500 Kcal. Mazano Mafiroji anopa kupa chikafu nenzira inotevera: 45-65% yezvokudya inofanira kunge yakagadzirwa nemakrohydrates.
Carbohydrate yevatambi
Vanhu vanogara vachingoita basa rekuita zvakakomba vanoda nguva dzose kuteverwa kwezvokudya zvinopedzwa, hurumende yezvokudya uye nhamba yemakori. Vamwe vavo vanoziva kuti mahydrohydrates mushure mekuita maitiro anoshandiswa kuwedzera kutsungirira, asi kubvumirana kuedza nekuramba. Pane maonero ekusaona achitarisa kukanganisa kwechi chinhu ichi senzira yekuita kuti muviri upise mafuta akawanda, izvo zvinowedzera simba rekushandisa mumamiriro ezvinhu anonetsa.
Uchapupu hwokuti iyi nyanzvi haishamisi, ndiyo iyo nzira yekugadzirisa zvinhu zvakagadzirwa kubva pakudya. Mahydrohydrates akawandisa anoramba simba kwenguva yakareba, uye mafuta ari nyore: anononoka kuchinjwa kuva mafuta emasumbu uye anokurumidza kupisa, achiita kuti kuparara uye kudiwa kwekudya kwekupedzisira. Vanodya mishonga vanovimba kuti makhahydrates akaita seglycogen uye fiber zvinoshanda zvakanaka mumatambudziko nemafuta chete kana zvichitorwa kuti zvive zvokudya mumatambudziko.
Carbohydrates for muscle mass gain
Kubudirira kwemishonga inoratidzira pamusoro pekudzidza kwekukosha kwesimba kwezvigadzirwa - naizvozvo, kubva musanganiswa we-carbohydrates nemafuta, pyruvate kana pyruvic acid yakange yakasarudzwa. Zvakanakira ndezvokuti zvinopedzwa mumutambo uye hazvigari mumutumbi mushure mokunge zvapera. Mavhiri akaita sehydrohydrates mushure mekudzidziswa, anogamuchirwa nechinangwa:
- kuderedza koriori yehuwandu hwezvokudya zvezuva nezuva;
- kurwisana nemafuta echiropa dystrophy;
- kuchengetedza shuga yakachengeteka yezinga reropa;
- kukurudzirwa kwebasa rinokosha pamutemo wekushaya simba.