Carbohydrate foods ndiyo zvokudya zvinonaka kwazvo munyika. Uye izvi zvinotsanangurwa zviri nyore kubva pane zvesayenzi zvemaonero - uropi wedu ndiye mutengi mukuru weglucose, uye pakarepo patinodya chimwe chinhu chinotapira, chakanaka, chibereko, iye anopa zvipo zvemarudzi ose emufaro mukudzoka. Kana zvisiri zvekutengesa kwepakreati uye kuwedzera kwekurema , tinogona kudya chete marubhaidhaiti kuti tive nehutano hwakakwana.
Mubvunzo: uropi hwako huchanzwa sei kana iwe uchimudzivisa zvekufara kwevhiki?
Ngatiedzei kugadzirisa basa iri rakaoma, tichifunga mhando inonakidza yemakinhydrate kudya kwevhiki.
Principles
Pfungwa huru yemakinhydrates yezvokudya kwevhiki ndeye kukanganisa kwakakwana kwemakrohydrates. Zvinonyanya kunyanya, nokuda kwekunyaradza kwako, izvi zvinonzi kurega. Zvisinei, tinocherechedza kuti kudya kunowanzoitwa 60% kuwanda kwemakhahydrates. Isu pane zvokudya zvisiri-carbohydrate hazvizopfuri zvinopfuura 250 kcal. Izvo zvinopera, panzvimbo ye 60%, ma-carbohydrates achaita zvokudya zvedu ne 12,5% zvishoma (kunze kwekuti mararic anogadzikana ezvokudya zvinowanzoitwa 2000 kcal). Kusiyana kunoonekwa!
Zvino pamusoro pemafadza - iwe unogona kunge usina kutora kudya kweprotein, uchivadya zvakakwana sekuda kunoita mweya. Somugumisiro, kudya kwegorobhahydrate kudya kunosvika 60-70% yeprotein (muzvokudya zvakajairika zvakakwana, 25% yekoriyamu inotorwa nokuda kweprotein).
Namafuta iwe haugoni kushambadza. Sarudza mapuroteni ane mafuta, asi haasi mafuta.
Izvo zvinonakidzawo kuti koriori yehuwandu pamusoro pekudya uku haisi kudiwa.
Chor Chor Chor дши Chor Chor Chor д Cши Chor C
- nhamba yezvokudya - 5-6 pazuva;
- kushandisa mvura - 2 litita;
- mvura mushure mekudya - kwete pasati maminitsi makumi matatu;
- zvokudya pamberi pokurara - kwemaawa maviri.
Zvokudya zvegorobhahydroti zvinowanzoshandiswa pakurasikirwa kwemazivi nevatambi vechikoro. Pane kudaro, vanoritumidza kuti kuoma - kubvisa zvidzora mafuta uye kuratidzwa kwakajeka kwekununurwa. Zvisinei, apo vatambi vari kugara pakudya kwakadai, mamiriro avo anoongororwa nevana vezvokudya uye zvemitambo madhigirii, izvo zvinoderedza kuipa kwehutano.
Menyu
Kururamisa makhahydrates, izvo, hazvirevi zvose zvinotapira, furawa, michero, zviyo, bhinzi.
Zita:
- mazamu mishonga - karoti, beet, chibage, mbatata, etc;
- zvinotapira - zvinoshandiswa mumitika "isina shuga";
- zvokudya zvekudya uye zvisina mafuta - "kudya" kwave kuchibvira, nokuda kwekushandiswa kwema starch additives, kwete iyo yakasikwa chaiyo;
- doro;
- michero nemajisi (kusanganisira uye matsva) - marwadzo, shuga akawanda kwazvo;
- zvigadzirwa zvakave zvichigadzirwa nemaindasitiri - somuenzaniso, kudya kwechando uye midzi yemiti yakagadzirwa zvinoshandiswa ne-carbohydrates additives.
Chii chinobvumirwa uye chinogamuchirwa?
Pashure pezvose zviri pamusoro apa, vamwe vangave nemubvunzo - chii chamungadya pane zvisina kudya gorobhaidri. Tinopindura:
- nyama;
- hove;
- by-products;
- mazai;
- seafood;
- cheese, cottage cheese;
- yogurts asina additives, kefir, mukisi wakamera, mukaka;
- Nutsanga: misidhari, maarmond , walnuts, mbeu yezuva, maphubhu;
- michero yakasvibirira: maapuro maruva, cranberries, currants;
- miriwo mashizha.
Ndeipi ngozi?
Takatanga nechokuti uropi hwako huchava hwakanaka kwazvo husina kutapira (sorry nokuda kwe tautology).
Muviri wedu unobvisa uremu hunokonzerwa nekuti inoguma kugamuchira nyore nyore digestible chigadzirwa - makhahydrates. Nekushaiwa simba, inofanira kuparadzanisa zvigaro zvayo.
Nhamo, iyi yekudya kunotora kwenguva yakareba kupfuura iyo uropi inogona kutenga. Iva wakagadzirira kuti munguva yezvokudya zve-carbohydrate iwe ucharasikirwa nekubudirira, pfungwa yako, kucherechedza, kuongororwa uye zvinhu zvose zvine chokuita neuropi zvicharamba zvichitowedzera.