Mukati
Mune yakakurumbira dietetics, pane maitiro asinganzwisisike kumahydrohydrate. Vatsigiri vezvikafu zvakaderera-carb vanozviona sechikonzero chikuru chekuneta, uye vanotsigira kupatsanura chikafu neglycemic index vane chokwadi chekuti makabhohaidhiretsi anogona kunge "akaipa" uye "akanaka." Izvi hazvichinje chokwadi chekuti makabhohaidhiretsi ndiwo manyuko emasimba emuviri. Ivo vanopa simba uye simba rekudzidzira, kuve nechokwadi kwekushanda kwehuropi, moyo, chiropa, kutora chikamu mukugadzirisa kwemetabolism yemafuta nemapuroteni, uye zvinodikanwa kune zvakajairika mashandiro ehunhu uye mhasuru system.
Chii chinonzi makabhohaidhiretsi
Kune matatu marudzi emakabohydrate: akareruka (mono- uye disaccharides), akaomarara (starch), fiber (yekudya fiber).
- Nyore makabhohaidhiretsi Vanodanwa kudaro nekuda kwechimiro chavo chakareruka, umo mune 1-2 zvinhu chete (glucose, fructose, lactose). Dzinonaka zvinotapira uye dzinogona kunyungudika mumvura. Makabhohaidhiretsi akareruka anokurumidza kunyura mumatumbu uye anowedzera zvakanyanya mazinga eshuga yeropa, izvo zvinotungamira kune imwechete yakapinza kuburitswa kwehomoni insulin nepancreas. Main sources: shuga, uchi, jamu, hupfu chena, zvakabikwa, confectionery. Makabhohaidhiretsi ari nyore anowanikwawo mumichero yakaomeswa, michero, michero, uye zvinogadzirwa nemukaka.
- Complex makabhohaidhiretsi vanodomwa seketani yavo refu yeshuga, inovarega ichigayikwa nekudyiwa zvishoma nezvishoma, zvichikonzera kuwanda zvine mwero mumashuga, kupa kunzwa kwekuzara, uye kushandiswa kwesimba pane kuchengetwa mumafuta. Kwakanyanya kunowanikwa: Zviyo zvese, kunze kwemupunga wakakwenenzverwa uye semolina, chingwa neupfu hwese hwezviyo, nyemba, mbatatisi dzakabikwa, chingwa nepasta yakagadzirwa neupfu hweduramu.
- Fibre inomiririra chikamu chakaoma chemiti yemiti - cellulose uye hemicellulose, pectin, lingin, gums. Fiber inononoka kutorwa kweshuga nemafuta, inoderedza kuburitswa kwe insulin mukupindura chikafu checarbohydrates, inovandudza mafambiro emudumbu, uye inobatsira kuti urambe uchinzwa wakaguta. Main sources: miriwo isina-starchy, zviyo zvisina kucheneswa uye legumes, bran, michero mitsva uye michero.
Mangani makabhohaidhiretsi anodikanwa nemuviri?
Munhu ane hutano asingarasikirwe nehuremu hune huremu uye mararamiro ari pakati nepakati anoda kudya 3,5-4,5 g yemakabohydrate pakirogiramu yega yega yehuremu hwake. Vanhu vanotungamira anoshingaira mararamiro kana vari kuita rinorema panyama basa vanoda mamwe makabhohaidhiretsi, uye vanhu vanorarama vakagara mararamiro vanoda zvishoma.
Kune avo vari kurasikirwa uremu, huwandu hwezuva nezuva hwe makabhohaidhiretsi hunowanikwa nekubvisa zvakajairika zvemapuroteni uye zvakajairika zvemafuta kubva pakazara koriori. Semuenzaniso, musikana ane hunyanzvi anoshanda anemakumi masere anotevera 80 koriori chikafu. Iye anoziva kuti pane mana macalorie mune imwe gramu yemakabohydrate uye mapuroteni, uye 1500 macalorie mune imwe gramu yemafuta.
Iko hakuna pfungwa ye "carbohydrate rate". Huwandu hwe makabhohaidhiretsi hunosarudzwa zvakasiyana mushure mechiyero chemafuta uye chiyero cheprotini chakatoverengerwa, uye zvobva zvashandurwa zvichibva pane chiitiko, huremu uye insulin senzwi. Nekuwedzera kweinsulini secretion, mashoma makabhohaidhiretsi anodikanwa, uye neyakajairwa secretion, yakawanda.
Huwandu hwemakabhohaidhiretsi mukudya kwakaringana haifanire kunge iri pasi pe100 g pazuva. Zvinyorwa zvakaoma zvinofanira kuverengera 70-80%, uye nyore 20-30% (kusanganisira michero, michero yakaomeswa, zvigadzirwa zvemukaka). Nhamba yezuva nezuva yefiber ndeye 25 g. Hazvisi zvakaoma kuzviunganidza kana iwe uchidya yakawanda isina-starchy miriwo nemishonga, sarudza zviyo zvisina kupedzwa, zviyo zvakakwana kana bran chingwa panzvimbo yechena.
Chii chiri kutyisidzira kwekushayikwa uye kuwandisa kwemakabohydrate
Kuwedzeredza makabhohaidhiretsi mukudya kunotungamira mukuwedzera kweayo macalorie zvemukati uye kuwedzera huremu, uye izvi zvinotungamira kufutisa uye zvimwe zvirwere. Nekuwedzera kweinsulini secretion uye huwandu hwakawanda hwe makabhohaidhiretsi, mamiriro ehutano anowedzera, kukotsira, kupera simba, uye kusava nehanya zvinowanzo kunzwikwa.
Nekushayikwa kwemakabohydrate, kushanda kwepfungwa, kuita kwakaderera, basa rehormone system rinokanganiswa - mwero weleptin unodzikira, danho recortisol rinokwira, kugadzirwa kweanoturutsa kunokanganisa, izvo zvinogona kukonzera kushaya hope kana kushushikana. Kana kuderera kwemakabohydrate kuchiperekedzwa nechisimba uye chakareba kurambidzwa kwemacalorie, ipapo kugadzirwa kwehormone mahormone uye mahormone ebonde akavhiringidzwa. Kushaikwa kwemakabohydrate kunogara kuchiperekedzwa nekushaikwa kwefibre, uye izvi zvinokanganisa chigaro uye zvinotungamira kumatambudziko emudumbu.
Carbohydrate zvinodiwa ndezvimwe. Kushanda uye kugara uchirovedza vanhu vane huremu hwakajairika uye zvakajairika insulin kuchengetedzwa vane mwero wakakwirira kupfuura vashandi vemuhofisi vane huremu hwakanyanya uye vane yakakwira insulin mazinga. Paunenge uchisarudza yako rate, tanga kubva kune iyo macalorie zvemukati mechikafu, kudya kwezuva nezuva kwemapuroteni nemafuta. Chengetedza mwero mukudya pakati peyakaomesesa uye akareruka makabhohaidhiretsi, uye zvakare usadzikise huwandu hwayo hwese pazasi pe100 g pazuva.