Iko kune mapoka makuru maviri emakhahydrates:
- Vanhu vakananga vachiri kudana gorofuhydrates fast. Iri zita rakagamuchirwa nekuda kwehuwandu hwekufananidzwa nemuviri. Kushandiswa kwavo muzvokudya kunokonzera kukwira kukuru muzinga re shuga muropa. Rapid carbohydrates inofanira kunge yakakwana kune vanhu vane kuwedzera kwehutano hwemuviri uye ngozi yehutano hwehutano. Kuti usabvisa makarubhaidhijisi asina kuwanikwa kubva pakudya kune nguva dzose hazvibviri, sezvo kusashaiwa kwavo kunogona kukonzera kuneta nekudzivirira kwekukurumidza kwekuita.
- Makinehaidhadha akawandisa ane starch, fiber uye glycogen mumagariro avo. Kuparadzaniswa kwema molecule ezvinokambaira makhabhohydrates inosangana nemhepo yakawanda inodhura kupfuura kuparadzaniswa kwema carbohydrates. Nokudaro, zvinofungidzirwa kuti kushandiswa kwemajini-carbohydrates haisi ngozi kuvanhu vanotarisa chimiro.
Ndezvipi zvekudya zvine zvishoma zvidhahydrates?
Izvo zvakaderera zvakagadzirwa ne-carbohydrate muzvokudya zvinowanikwa pakati pemiriwo. Mishonga mitsva, michero nemidhero zvine chiyero chema-gramu mashanu emakhahydrates mukati 100 g yezvigadzirwa. Kucherechedza zvokudya zvakaderera-carbohydrate, zvinokurudzirwa kuisa muzvokudya zvinokonzerwa nemukaka-mukaka - kefir, cottage cheese , mukaka wakavhenganiswa. Uyewo, zvinyorwa zviduku zvine mahydrohydrate zvinowanikwa mune zvegungwa. Inofanira kuonekwa kuti shellfish uye gungwa kare zvinenge zvisina mafuta mavari. Chicken fillet, vaduku vehave nevehove vane hove yakaderera zvikuru ye 0.3-0.7%.
Chimboona tsanangudzo yakazara yezvishoma-carb products:
- nguruve, nyuchi, gwayana (zvinoreva chigadzirwa chakanaka, chinokonzerwa kana chakabikwa pasina kuwedzera sauces nezvimwe) - 0%;
- mutambo, huku uye mhute kune vakaroorana - 0%;
- mwoyo uye chiropa chechipfuwo - 0%;
- chicken chiropa - 1.5%;
- sausage products - 0.5, 2%;
- zero - 0.5%;
- hove, shrimp, caviar - 0%;
- makanda - 1%;
- mussels - 5%;
- mbatya - 2%;
- zucchini - 3.1%;
- celery (verusi chikamu) - 2.9%;
- kabichi, aubergine - 5.7%;
- mushroom - 3.3%;
- katsvuku, lettuce, sipinashi - 3.7%;
- tomato - 3.4%;
- Makomkomesa - 3.6%;
- kabichi ruvara - 5%;
- mukaka wembudzi - 4.5%;
- mukaka wemhou - 4.8%;
- cream yakasviba 10% mafuta - 3.2%;
- pasi-fat fat cottage cheese - 1.8%;
- yoghurt (unsweetened) - 3.8%;
- mukaka wakavhenganiswa - 4.1%;
- brynza - 0%.
Zvakakosha kuziva kuti kudya kunosanganisa kudya izvi chete kunogona kutungamirira kushayikwa kwemagidhahydrates, uye iyo inotungamirira kumatambudziko akakomba ekugadzirisa. Nokudaro, uchishandisa kudya kwakadzika kwemakinhydrate, unofanirwa kubvunza chikafu chekudya chinogona kuvepa chirongwa chakajeka uye chakajeka.