Carbohydrates iboka guru remakemikari ezvisikwa, nzvimbo yose ye simba remuviri womunhu. Carbohydrates inofanirwa kwemaitiro anowanzoita masabolism , ivo vanobatanidzwa pakugadzirwa kwehomoni, enzymes uye mamwe mahumbano emuviri. Nokuda kwekudya kwakakodzera, unoda kuziva kuti chikafu chinobatana nemakhahydrates, uyewo anogona kukwanisa kusiyanisa pakati pemakrohydrates ari nyore uye akaoma.
Ndezvipi zvakashata zvine ma carbohydrates?
Zviri nyore, kana zvinokurumidza makhahydrates - iyi sucrose, fructose uye glucose. Mishonga ine zhinji yemakrohydrates yakajeka inokonzera kubudisa yakawanda ye insulini uye inotanga kushandiswa kwemafuta kuisa. Ndicho chikonzero ma carbohydrates ari nyore anorayirwa kuti arege kubviswa panguva yezvokudya.
Zvisinei, glucose inofanirwa kuti muviri uve nechidimbu chemasabolism uye uropi hushanda. Iyo inofadza kuidya nemafungiro akawanda, asi inowanikwa kunyanya mumakrikiti nemichero, mabhizimisi ehuwandu hwekuisa gorosi ndevhisi, mavhenekeri, rapibberry, dzungu, mazambiringa.
Fructose inowanikwawo mumakrikiti nemichero. Izvo zvinotapira, naizvozvo, nekuisa shuga ne fructose, unogona kuderedza huwandu hwekoriki yehupfumi yemapfukirwo anodyiwa. Mukuwedzera, fructose haina kukonzera kupinza kwakapinza mu insulin mazinga, saka zvinokurudzirwa kune vane diabhesi pane shuga.
Sucrose ndiyo inonyanya kushandiswa kinehydrates. Inokurumidza kuputsika pasi uye kuchengetwa mumasero mashoma. Inosanganisira sucrose in confectionery, zvinwiwa zvinonaka, ice cream, uyewo mumabheti, mapeaches, mavhoni, karoti, tangerines, nezvimwewo.
Ndezvipi zvinokanganisa makakinehydrates?
Kushanda, kana kuti zvishoma nezvishoma carbohydrates istikiti, pectins, fiber, glycogen. Pamusana wea cleavage wei-carbohydrates, muviri unopedzera simba rakakura kwazvo, inopinda muropa pamwe chete uye mune zviduku, saka inoita manzwiro ezvinyorwa uye haigoni kukonzera kupinza mu insulin.
Iine makemikari ezvinokambaira mune zvakawanda zviyo, mahairi, marimu. Zvibereko nemiriwo kazhinji zvinoreva majeehydrates ari nyore uye akaoma.
Mazano ekudya kwakakodzera
Vashandi vezvokudya havatauri zvachose kusanganisa makhahydrates kubva pane kudya. Zvinonzwisisika, maekorojidharati mashoma anofanira kunge asina kukwana, uye zvakaoma kushandisa mangwanani. Kana iwe usingazivi kuti zvinhu zvipi zvegorofu-soro, unogona kutarisa pamatafura anoratidza kuumbwa kwezvokudya zvekudya.
Muzvokudya zvezuva nezuva, kudya kwekhabhohydrate kunofanirwa kunge kune 400-500 g.Kana ukacherechedza kudya - inodya zvinenge zana magamu ezvokudya zvine slow carbohydrates zuva rimwe nerimwe.