Carbohydrate inhengo inokosha yezvokudya zvevanhu. Vanopa muviri nemasimba, nekuchengetedza mabasa anokosha mauri, zvose zvepanyama uye zvepfungwa. Zvisinei, iyi medaline inewo mativi maviri: makirogiramu edu asina kutorwa kubva kumagidhahydrates anochengetedzwa nemuviri wedu ane hanya kumativi akafanana nemafuta. Ndicho chikonzero, zvakakosha kune munhu anotevera hutano hwake uye chiitiko kuziva kuti zvii zvine zvokudya zvine mahydrohydrates uye kuti zvakasiyana sei.
Mahydrohydrates Fast
Zvinonyatsozivikanwa kuti keki, zvingwa, muesli, chips, sweets uye zvimwe zvinonakidza ne-michina zvinowanzotanga kupinda mu "list list" yezvokudya zvine utano. Izvo zviri nyore: ndeye michina ine zhinji yemakrohydrates yakatsanya: monosaccharides uye disaccharides. Mune mamwe mazwi, iwo ane shuga uye starch muhuwandu hwakawanda. Zvigadzirwa zvakadai zvinokurumidza kupindira uye zvinokonzera kuwedzera kwehuwandu hwehuga muropa, iyo iyo inokonzera kusunungurwa kwakasimba kwe insulin. Nokufamba kwenguva, izvi zvinopesana nemusana: shuga inogona kuwira pasi pasi. Izvi zvichapa chiratidzo kune huropi hukuru huri mudumbu husina chinhu, uye iwe unoda kukurumidza kuzvisimbisa iwe pachako. Uropi huchapindura nokukurumidza uye nokukurumidza kukumbira michina ine mhepo yakatsvaga yegrichydrates nokuti inorangarira semugove wakanaka wekutsanya. Basa rakadaro rinogona kufanana nenyongedza yakaipa uye pasina mubvunzo rinotungamirira kukurema, kukura kwechirwere cheshuga nekuderera kwemasimba mashoma.
Kurumidza, kana, sezvavanodanwa - ma carbohydrates ari nyore anochengetwa nenzira imwechete mune dzimwe michero, mazoro uye uchi. Asi zvikafu izvi zvinowedzerawo mavithamini uye kutsvaga zvinhu. Nokudaro, kana iwe ukadzorera ivo nemasipi ane ngozi, unowana rumwe ruzivo rwakanaka, nokuti inowedzerawo kunakidza.
Slow carbohydrates
Zvose zvakataurwa nezvemashoma e-carbohydrates hazvirevi kune rimwe boka - polysaccharides kana kuti zvishoma nezvishoma makhahydrates. Nheyo yezvavanoita ndeyokuti michina ine zvinyorwa zvishoma zvishoma zvakagadzirwa nemuviri zvishoma nezvishoma, sezvo simba rinopedzwa. Nokudaro, hazviiti kuti kusunungurwa kwe insulin muropa uye kuiswa mumafuta ezvitoro. Slow carbohydrate inowanzozonzi yakaoma nekuda kwemuumbi wavo. Dietitians munyika yose vanoomerera pamashandisirwo emakrobhohydrates akaoma, nokuti pamwe chete navo vose mavitamini nemaminera anodiwa kuti munhu apinde mumuviri. Mukuwedzera, iwo ane fiber, iyo isiri kudyiwa zvachose mumutsara wepamuviri, asi inobatsira chaizvo kune basa rayo. Mishonga ine zvakakanyiwa nema-carbohydrates:
- zviyo uye zviyo;
- nyemba (nyemba, lentils , peas, etc.);
- macaroni kubva durum gorosi;
- mishonga (bell peppers, bhinzi bhinzi, zucchini, marudzi ose e kabichi);
- greens uye anyezi;
- chibereko (pear, aple, mazambiringa).
Mimwe miriwo, somuenzaniso karoti uye bheet ane kukanganisa kunopesana. Kune rumwe rutivi, vane shuga yakawanda, pane imwe-iyo inonyanya kunobva mavitamini uye fiber. Mamiriro akafanana nemashizha ane matikiti - mbatatisi, gorosi, nezvimwewo. Kuvashandisa kunogonawo kutungamirira kuhuwandu hunorema, asi hazvifaniri kukodzera zvachose kupa miriwo. Zvakakwana kuti uzvibatanidze muzvokudya zvine mwero - kwete kupfuura 1-2 nguva pavhiki.
Kunewo zvimwe zvokudya zvine zvishoma mahydrohydrates. Izvi zvinosanganisira:
- michina yemhuka yakabva (nyama uye mukaka);
- Mimwe miriwo: makomkeri, radishes, tomate uye lettuce;
- mushroom;
- hove (kusanganisira gungwa kare).
Hapana makhahydrates mukati memvura zvachose. Izvo zvakafanana neti nekofi, kana iwe uchinwa pasina shuga. Asi kubva pamapukisi emichero akabatanidzwa, kunotapira kunwa yoghurts uye mukaka unopisa zviri nani kuramba uri kure: kukosha kwezvokudya zvakagadzirwa nemakrohydrates mukati mavo zvinoenda kure (chikamu chimwe chinogona kuva nechikamu chemaitiro ezuva nezuva evanhu vakuru).
Mukupedzisa, tinogona kutaura kuti patinosarudza michero muchitorosi, unoda kunyatsodzidza kuiswa kwavo, kunyanya kuvepo kwehuga uye starch. Zviri nani kupa zvido zvezvinhu zvakasikwa zvaunoda kuzvigadzirira. Saka iwe unogona kudzivisa kushandiswa kwezvinhu zvisina kudiwa zvakagadzirwa nemakhahydrates.