Mukati
Carbohydrate chikamu chakakosha pane kudya kwemunhu wese kuti chigare chiine simba uye chinoshanda mukati mezuva rese. Chii chinonzi makabhohaidhiretsi, ndeapi mabhenefiti uye zvinokuvadza, sei kusiyanisa macarhydrate anobatsira kubva kune anokuvadza? Tichanzwisisa ichi chinyorwa.
1. Chii chinonzi makabhohaidhiretsi.
Carbohydrate ndechimwe chezvinhu zvikuru zvinovaka muviri. 60% yesimba rinogashirwa nemuviri nderekutenda kumahydrohydrate anobatsira, ayo anoshandurwa kuita glucose panguva yekugadzirisa nedumbu. Iyo glucose inopinda muropa kureva kuti, mune ramangwana, mhando yemafuta emuviri, ichikupa chaji yesimba.
Zvichienderana nemakemikari akaumbwa, makabhohaidhiretsi akapatsanurwa kuita akapusa uye akaomarara.
Makabhohaidhiretsi akareruka, sekutonga, anokurumidza kubatwa uye ane high glycemic index; nekushaikwa kwekuita basa remuviri, macarbohydrates akadaro anokonzera kuwedzera uyezve kuderera kwakanyanya kweshuga mumuviri, izvo zvinotungamira, mune ramangwana, kunzwa nzara. Makabhohaidhiretsi asina kushandiswa anoshandurwa kuva mafuta, saka chiyero chekushandisa kwavo kunofanira kunge kwakaderera sezvinobvira, asi haufaniri kubvisa zvachose makhahydrates akareruka kubva mukudya, iwe unongoda kuyeuka kuti ma carbohydrates ari nyore anofanira kudyiwa muzvikamu zviduku mangwanani. Zvokudya zvinosanganisira macarbohydrates ari nyore zvinosanganisira: michero, mamwe marudzi emiriwo, zviyo zvakagadzirwa uye zviyo, zvigadzirwa zveupfu.
Makompidhihydrate akaomesesa ndiwo sosi ye fiber. Ivo vanovandudza kugaya uye vanopa iwo muviri unogara-kwenguva refu kunzwa kwekuzara, nekuda kwekuumbwa kwavo kwakaomarara uye kugadzirwa kwenguva refu. Chikafu chine makabhohaidhiretsi akaomarara chinosanganisira zviyo zvese nezviyo, miriwo ine sitachi, uye mhodzi.
2. Zvinokuvadza makabhohaidhiretsi
Makabhohaidhiretsi anokuvadza macarbohydrates ayo, semugumisiro we-pre-processing, ave "asina chinhu", kureva kuti, akarasikirwa nezvose zvinobatsira, uye makorikori anoaumba akarasikirwa nehutano hwavo. Kazhinji, zvigadzirwa zvakadaro zvine kuravira kwakapfuma nekuda kwekutapira, kuchengetedza uye zvimwe zvinokuvadza zvinowedzera mukuumbwa. Kushandiswa kwezvigadzirwa zvakadaro kunofanira kuderedzwa, kana kubviswa zvachose kubva pakudya. Zvigadzirwa zvinosanganisira makhahydrates anokuvadza zvinosanganisira: makeke, hupfu uye makeke, zvinwiwa zvinotapira carbonated, doro, confectionery, chokoreti bars. Ndaza yacho haiperi.
3. Ndeapi makabhohaidhiretsi akanakira hutano
Kubatsira kukuru kwehutano kunobva kumahydrohydrate akaomeswa asina kubikwa kana kubikwa zvine mwero. Kudya kunonyanya kubatsira kuhutano kunosanganisira: miriwo, nyemba, zviyo, zviyo zvese uye michero ine avhareji yeglycemic index. Nekushandisa kwese kwechikafu ichi, iwe uchaona shanduko yakanaka mune ese hutano hutano uye hunovandudzwa mamiriro ebvudzi, nzara uye ganda, pamwe neakanaka makabhohaidhiretsi anopa muviri huwandu hwakakodzera hwevitamin, zvicherwa uye faibha.
4. Rondedzero yeakanyanya makabhohaidhiretsi ekuderedza uremu
Kutanga, ndeye buckwheat, kana buckwheat.
Buckwheat ine iron yakawanda, pamwe necalcium, potasium, phosphorus, ayodhini, zingi, mavhitaminzi B1, B2, B9, PP, E.
Buckwheat sosi yakanaka kwazvo ye fiber, magnesium uye manganese.
Carbohydrate mu buckwheat idiki zvishoma, zvirinani, uye inonwiwa nemuviri kwenguva yakareba, nekuda kwekuti, mushure mekutsetsenura, unogona kunzwa kuguta kwenguva yakareba.
Kechipiri, KINOA.
Zvizhinji zvekuzvidemba kwedu, muRussia chirimwa ichi chinenge chisina kushandiswa, asi pasina. Iyi firimu yakafemerwa kweimwe zviuru zvitatu zvemakore apfuura, payakanzi "amai vezviyo zvese".
Quinoa ndiyo sosi yezvinhu zvakawanda zvinobatsira zvemuviri wemunhu. Iine mapuroteni akawanda kupfuura mamwe mbeu - kusvika ku16% nekurema (yakagadzirira-yakagadzirwa), uye puroteni iyi inogayiwa nyore nyore. Mukuwedzera kune yakasiyana-siyana yeprotein kinoa - chitubu chemakhahydrates, mafuta, fiber, minerals uye mavitamini B, mafuta ane utano - omega 3 uye omega 6 uye inokosha antioxidants. Mukuwedzera, cinema yakapfuma mu phosphorus, mune izvo zvisingabvumiri kune marudzi akawanda ehove uye yakapetwa katatu kupfuura iyo yepamusoro-soro. Cinema inewo iron (yakapetwa kaviri kupfuura gorosi), calcium, zinc, folic acid, magnesium uye manganese. Cinema ine macarbohydrates mashoma pane mamwe zviyo, semuenzaniso 30% yakaderera pane mupunga muchena. Chikafu chinonaka chechidimbu chinowanikwa kubva mufirimu. Pachake anosanganiswa nebuckwheat.
Kutarisira mubvunzo, ini ndichati: ehe, iyo bhaisikopo iri kutengeswa muzvitoro zveMoscow (Azbukavkusa, Perekrestok) uye, chokwadika, unogona kuzvitenga muzvitoro zvepamhepo.
Chechitatu, mapfunde
Mirairi chibage chandinowana kubva kumichero yemhando dzakarimwa dzekuda. Masayendisiti anofungidzira kuti gorosi ndiyo tsanga yekutanga kurimwa nevanhu.
Izvo mapuroteni zvirimo zvegorosi hazvina kunyanyisa kukwirira, huwandu hwayo hwegorosi hunogona kufananidzwa negorosi - ingangoita 11% yehuremu. Zvakare gorosi rakapfuma mavitamini, kunyanya B1, B2, B5 uye PP. Millet ine zvisikwa zvinodikanwa, macro-microelements: iron, fluorine, magnesium, manganese, silicon, mhangura, calcium, potassium zinc.
Saka, kana iwe uchida kuziva kuti chakavanzika chesimba risingaperi chii, batidza zviyo zvinobatsira mumenu yako: buckwheat, quinoa, mapira.
5. Matipi kune avo vanoda kuonda.
Kuti uve muridzi wechimiro chakanaka, hazvifanirwe kutendeukira kune zvinonetesa zvekudya, unofanirwa kutevedzera kune mashoma mashoma mitemo, uchivashandura kuita tsika yemazuva ese.
- Idya makabhohaidhiretsi mangwanani.
- Inwa girazi kana maviri emvura yakachena usina gasi hafu yeawa usati wadya. Nekudaro, iwe "unonyengera" muviri zvishoma uye unogona kuguta nechikafu chidiki.
- Usazvishongedza iwe pachako. Iwe unofanirwa kubva patafura uchinzwa kuguta zvishoma.
- Edza kupa sarudzo kune yakachena mvura yakachena pane zvimwe zvinwiwa.
- Tora nguva yekurovedza muviri nguva dzose kana zvichibvira.