Sezvaunoziva, kune makarubhaidhidha akaoma uye akaoma muzvokudya. Chechipiri, kana ichienzaniswa nesarudzo yekutanga, inobatsira muviri. Carbohydrates ndiwo masimba makuru ekupa vashandi anokosha muupenyu. Makinehaidhashini akabatanidzwa anosanganisira: starch, pectin, nezvimwewo. Inobatwa nemuviri kwenguva yakareba uye saizvozvo kusimbisa masimba uye kuunza simba.
Nhamba yakawanda yevanhu vanotevera mumiriri wavo, edza kazhinji kuti asiye kushandiswa kwemakhahydrates. Nehuwandu huwandu hwezvinhu izvi, hutano hwehutano hunoipa, uye zvinetso zvehutano zvinoonekwa. Mishonga ine uturu hwakakosha yemakrohydrates inotanga kushandiswa nemuviri panguva yekutsvaira nekuda kwechiito chemakemikari emaseyi.
Ndezvipi zvokudya zvine zvinokonzerwa nemakrohydrates?
Zvizhinji zvezvinhu izvi zvinowanikwa muzviyo, semuenzaniso, mu buckwheat, oats uye risi tsvuku, nezvimwewo. Mukuwedzera, urongwa hwezvigadzirwa zvakadai hunosanganisira maguru: peas, nyemba uye lentils.
Pakati pezvakagadzirwa nema carbohydrate, zvakakosha kuparadzanisa cellulose, iyo isingafambidzwi nemuviri zvachose, kureva kuti, haigoni kuchinja kuva mafuta. Vanodya mishonga vanorayirwa kuti vashandise kudya kwakadaro kune vanhu vanoda kuurasikirwa kana kuchengetedza chimiro chavo muchimiro chakakwana. Mishonga ine uturu hwakakosha yemakrohydrates inobatsira kuchengetedza pfungwa dzekugara kwenguva yakareba, kusanganisira kabichi, bran, mimwe miriwo nemiriwo.
Imwe yakasiyana-siyana yezvinhu zvakadai isadhi, izvo zvishoma nezvishoma zvinopinda mune glucose. Mhedzisiro huru yeiyo zvinhu ndeyezviyo uye mbeu. Uyewo zvakakodzera kutaurira ndeimwe mhando dzakasiyana-siyana dzeakaginijidheti - glycogen, inowanikwa muhuwandu hwehupenyu hwehupenyu hwehupenyu hwehupenyu hwehupenyu hwemombe uye hwegorosi, uye mune zvegungwa.
Rwendo rwezvigadzirwa zvinenge zvakakomberedzwa nema-carbohydrates:
- pasita, chingwa nechingwa kubva pahupfu hwakatsetseka;
- zviyo zvakasiyana-siyana;
- nyemba uye zviyo;
- michero yakaomeswa;
- michero: maapuro, mapeaches, michero yevirrus, pears, avocadhe , nezvimwewo.
- mishonga: marejikiti, anyanisi, bhero tsvuku, kabichi, nezvimwewo.
- mushroom;
- greens: sipinashi, lettuce, nezvimwewo.
Mashoko Akakosha
Nutritionist inokurudzira kudya kudya zvakakosha mumakrohydrates muzhizha, apo metabolism haina kunonoka. Ikanaka yemikhiqizo yakadaro haisi iyo yakatenderera pakuenzanisa nevaya vane ma carbohydrates ari nyore. Kunze kwekuti makhahydrates akaparadzaniswa kuva akaoma uye akareruka, kusarudzwa kunogonawo kusiyaniswa neyo glycemic index. Nokudya kwezvokudya, zvinowanikwa nepamusoro-soro hazvina kukodzera, sezvo zvinokurumidza kuchinja kuva glucose. Somuenzaniso, zvitubu zve-carbohydrates zvinosanganisira starch-ine zvokudya, asi sezvo vane yakakwana yakakosha glycemic index, hazvina kukodzera kushandiswa nguva dzose. Izvi zvinosanganisira, semuenzaniso, mupunga wega uye mbatata.
Zvokudya zvakapfuma mu-carbohydrate yakaoma inenge nzira chete yekudzorera simba pasina kuisa iyo mafuta. Kuti uwane huwandu hwakawanda hwezvinhu, zvakakosha kuti udye zvokudya zvakanaka. Miti inokurudzirwa kuti idye fomu yakasviba kana yehafu. Mukuwedzera, zvakakosha kudzora huwandu hwezvokudya zvinodyiwa nevakaoma makhahydrates. Ikoko kune imwe tsika inowanikwa: 1 kg yehutatu hwemuviri inosvika 4 g yemakinehydrates. Kana chinangwa chenyu ndechokubvisa kuwedzera kwakanyanya, saka kuwanda kwemakrohydrates kunokonzerwa. Izvo zvishoma zvinotarisirwa 50 g pazuva. Mukuwanda kwekudya, kudya kwezvinhu zvakakomberedzwa ne-carbohydrate kunogona kukonzera zvinetso zvakakomba nechitsika chekudya. Nokudaro, kuitira kuti mugamuchire chete zvikomborero kubva kumiti yakadaro, zvinokosha kuti muvapedze nokuchenjera.