Fast makabhohaidhiretsi uye unononoka makabhohaidhiretsi: chii musiyano?

Basa makabhohaidhiretsi yedu Muviri zvakaoma kuona. Inotipa simba, iyo zvino kupedzerwa basa tsandanyama, kudziyisa muviri, basa mupfungwa. Zvichienderana kumhanya kuitwa nomuviri, makabhohaidhiretsi akakamurwa kutsanya uye anononoka. Ndezvipi zvekudya zvine navo, uye sei vakasiyana?

Fast carbs: zvayakanakira nezvayakaipira

Nokuda kwayo simba ukoshi makabhohaidhiretsi inokurukurwa nokuda kwomunhu inotonhorera. Maererano neWorld Health Organization, kuwanda kwavo yedu Kudya kunofanira kanenge 50-60%. Naizvozvo, zvakakosha kusarudza zvokudya zvine makabhohaidhiretsi.

The chikuru manyuko makabhohaidhiretsi vari chingwa uye furawa zvigadzirwa, bota siyana, mbatatisi, bhinzi uye shuga uye zvigadzirwa chine nayo. Ndeupi wavo ane kutsanya carbs?

Chokutanga, hazvina shuga uye zvakasiyana-siyana zvihwitsi. Uyewo, zvigadzirwa ane kutsanya makabhohaidhiretsi zvinosanganisira akaibva mabhanana, manwiwa, uchi, akaomeswa, chingwa chichena, manwiwa, maonde akaoma. Makabhohaidhiretsi zviri mazviri, akakurumidza yokuita zvinoitwa muviri. Asi hazvisi sezvaraiita sokuti pakutanga kuaona. Muviri yakawanda simba kuti dzapera nokukurumidza chaizvo. Surplus ichichinja mafuta, iyo zvino yava kutsigisa igwa kuti muviri yedu. Naizvozvo, rine "kutsanya" makabhohaidhiretsi zvokudya akakurudzira panezvisina mwero. Kana uri kushandiswa zvikuru shuga, edza kuritsiva nemazita zvinhu zvakadai marshmallows kana marmalade - vane kutsanya carbohydrate kugutsikana pazasi.

Musi carbohydrate zviri imwe chigadzirwa kushanda uye nzira rokugadzirira. Saka, mbatatisi, izvo zvinosanganisirawo zvakasimba makabhohaidhiretsi, ndiyo "ngozi" abika. Asi kubikwa mbatatisi kana French fries akaita Kutamiswa zvakaoma. Izvi zvinoshandawo peanoita. Uye gorosi semolina, mupunga uye zviyo vari manyuko kutsanya carbs chete pashure kubika. Chimwe chinhu ndechokuti mbishi kwavo angatsunga kuva shoma.

Panguva iyoyowo, hatifaniri kutarira zvinhu ine kutsanya makabhohaidhiretsi, bedzi seinokonzera matambudziko. Somuenzaniso, pasi kumusoro kushushikana kana kuneta, vava hunokosha, sezvo nokukurumidza kupa muviri pamwe yakawanda simba. Kazhinji vanoda navo uye pfungwa dzedu, izvo unopedza 25% of zvachose simba kupinda muviri kubva makabhohaidhiretsi. Kunyanya vanoda zvigadzirwa zvakadaro yomuropa apo kukurumidza akawira ropa shuga yomuropa. Pakadaro, vanoita se "rubatsiro rwekutanga".

How kuverenga huwandu makabhohaidhiretsi vari kudya

Panyaya yenguva dzose zvokudya hwakanaka munhu, zvino ndiyo chinodiwa pakuvapo zvokudya zvine makabhohaidhiretsi vari kunonoka kana refu. Izvi zvinosanganisira wholemeal chingwa, oats, bhari, maapuro, Squash, mapichisi. Uyewo kunonoka carbohydrate mabhuku tenda vachiwaridza hanyanisi, howa, hanyanisi. Vakati vanoshandisa ropa shuga pamwero rinobuda zvishoma nezvishoma. Sezvo zvishandiswezve anononoka makabhohaidhiretsi pakarepo, muviri pave simba zvitengeswa. Zvakanaka sei anononoka makabhohaidhiretsi uye manzwiro - munhu anonzwa kudzikama uye akadzikama.

Sei kuverenga Zvakanyanya Kunaka Panguva Yepamuviri uwandu makabhohaidhiretsi zviri zvokudya? Kunyanya kufunga yambotaurwa 50-60%, unofanira kuyeuka pamusoro mararamiro ako. Kana uri kushanda basa zvedzidzo, kana kuti kufamba zvakawanda, ari makabhohaidhiretsi muviri wako anoda zvakawanda. Uyewo kuteerera zviratidzo dzakadai glycemic indekisi (GI). It yakazokudziridzwa nemasayendisiti kuona mwero kuitwa pakati makabhohaidhiretsi pachitunha. Kana pazasi 40, ipapo chigadzirwa ine anononoka makabhohaidhiretsi, kana kupfuura 60 - the uchitsanya. Pamahwandefa glycemic zvokudya kuchakubatsira kuona ndeapi uye chii kwazvo zvinofanira kuverengerwa mukati zvaunodya.