Ko makhahydrates uye ndeapi anofanira kutya?

Izwi rokuti "kudya" rinowanzoshandiswa pakati pevakadzi. Chimiro chakanaka ndechokuti ivo vakagadzirira kusiya zvidimbu zvavanoda nezvinwiwa. Zvizhinji zvezvose zvinotya nezvokudya zvine makedhahydrates.

Ko makhahydrates anoda muviri wemunhu here?

Zvechokwadi inoda. Uye kubvisa zvachose ivo kubva pakudya kunopesana, sezvo vachipa 50% - 60% yehuwandu hwemagetsi anovimbisa kushanda kwezvikamu zvose uye zvirongwa zvemuviri womunhu. Kunonyanya kushandiswa kwezvinhu zvemakrohydrate zvinogona kukonzera kushungurudzika kwemagetsi uye kunokonzera kuwedzera kuwanda.

Carbohydrates: iri nyore uye yakaoma

Mhedzisiro huru pakati pemakrohydrates ari nyore uye akaoma ndeyemhanho iyo muviri unoatora. Zvine makedhihydrates zviri nyore zvakaparadzaniswa nokukurumidza, zvakaoma - kwenguva yakareba, kupinda ropa zvishoma nezvishoma, usaramba uchichengetedza uye kunyanya usakuvadza mufananidzo wacho.

Ko makhahydratesi chii?

Chimwe chinhu chinokosha mumuviri glucose, iyo ndiyo nyanzvi ye simba. Kunyanya inokosha kuuropi. Ndiko kusaka panguva yekushanda kwepfungwa kwakakurudzirwa kushandisa chocolate yakasviba. Kazhinji glucose iri mumabhanana, cherries, raspberries, mazambiringa, plums, karoti, mapukwe uye cabbages.
Mishonga ine makedhaidhadha mudiki zvishoma:

1. Vegetable. Makaskiti, tomate, radish, lettuce uye mushroom mutsva ane zvishoma pasi pe 5 g yehydrohydrates ne100 g yezvigadzirwa. Mu kabichi, dzungu, zucchini - kubva pa5g kusvika 10g. Nezvemazamu uye mapeetti - usadarika, sezvo ane 11 g-20 g yechinhu ichi. Panguva imwecheteyo, mbatatisi ndiye mutengesi we starch, uye iyi ndiyo 80% yezvose zvinokonzerwa nemahydrohydrates.
2. Zvibereko. Nhamba shomanana yemakinehydrates mumamoni inenge 3 g. Zvadaro, machero, mavhenekeri, tangerines, apricots ane 5g kusvika 10g inoenda mberi. Kupfuura 10g (uye izvi zvatove yakakwirira) zvine maapuro, mazambiringa, maji ezvibereko.
3. Milk. Munguva yezvokudya, zviri nani kupedza michina yekaka yakagadzirwa. Mumukaka, kefir, mukisi wakamunwa uye kottage cheese inenge magiramu mashanu emakhahydrates. Asi mune izvo zvine shuga - zvinokwana 20 g.
4. Seafood. Gungwa kare uye mollusks vane dietetic. Vane mafuta mashoma uye kusvika 3 g yemakhahydrates.
5. Izvo zvinewo makhahydrates muzvidimbu zviduku, saka zviri muzvokudya nenyama.

Ndeapi mahydrohydrates haasi ngozi kune chiyero?

Ndezvipi zvine mazhinji e-carbohydrate, anogona kunzi "kuipa"? Iyi confectionery uye upfu hwekugadzira (izvi hazvirevi chingwa chinopera), shuga. Kana kwekudya chamangwanani iwe unojaira kunwa kofi inotapira nebhasike - muviri hauna mavhithamini, asi akawanda emakrohydrates anokurumidza kuwedzerwa muropa, asi munguva pfupi inzwa nzara ichadzoka kwauri. Ko ghydratesiti "inobatsira" chii? Aya ndiwo mahabriki, michero (itsva uye yakasva), mukaka, uchi, zviyo. Kungofanana nemapiriniji anochera zvishoma nezvishoma uye anogona kuchengeta simba revanhu zuva rese.

Yakakwirira-gorosi chikafu chimiro chakanakisisa

Kuti iwe utaridze zvakanaka, haufaniri kuzvitambudza nemishonga. Chikafu chakakwana chichakubatsira kuti ugare uri muchimiro. Chinhu chikuru ndechokusangana nemubvunzo uyu zvine musoro: kuongorora kuti makhahydrates ari chii, izvo zvavari (zvinokuvadza kana zvinobatsira) uye zvakadini. Gadzirai michero yekubika uye musinganzwisisi mukicheni. Zvadaro zvokudya hazvingobatsiri chete, asiwo mufaro.