Izvo zvinokwanisika kushandisa makabhohaidhiretsi sechombo mukurwa nehuremu hwakawandisa. Chinhu chikuru ndechokusarudza chaiyo carb uye uzvidye zvine mwero.
Carbohydrate inoonekwa seyo muvengi wechimiro chakanaka. Inobata chena shuga, fructose, uye chena chingwa. Makabhohydrate akaomarara ndiwo muviri unogaya uye unopedza nguva yakareba pane izvi, simba rakawanda, nekudaro inzwa satiety refu. Zvikafu zvehydrohydrate zvine fiber uye mavitamini, ayo anobatsira kugadzirisa kugaya uye nekukurumidza metabolism. Ndeipi iwe yaunofanira kusarudza kuonda?
- Pasita kubva kune durum gorosi
Aya macaroons achave ane rima ruvara uye zvinokwanisika zvisingawanzo kubatanidzwa. Pasta kubva ku durum gorosi ine yakajairika kuravira asi inobatsira zvakanyanya pane yakacheneswa zvigadzirwa zvehupfu. Izvo zvine mamwe macarbohydrates akaoma uye anovandudza kugaya.
- Chingwa chakasviba
Sezvakaita pasita, yakasviba muvara chingwa, saka zvinonyanya kubatsira. Kunyangwe zvirinani kana zvikasanganisirwa ichave bran, inozopa mamwe mavitamini uye fiber yekudya kune iro basa rekugaya turakiti rakabatana basa.
- Oatmeal
Tanga zuva rako neplate yeoatmeal - kurudziro yakajairika navanachiremba, vanovaka nezvehutano. Iyi zviyo ine fiber, inobatsira kubvisa nzara, uye ine mashoma macalorie. Kunyanya-kudya oatmeal kunonetsa kwazvo, sezvo iye anokurumidza kuzvimba mudumbu.
- Nyemba
Legumes inovaka muviri uye yakaderera-calori. Vanogona kutsiva miriwo yesitashi pasina kurasikirwa zvachose pakudya kwako asi nekurasikirwa kukuru mumakirogiramu. Bhinzi - yakaoma carbohydrate-yakapfuma mufiber uye mapuroteni emiriwo. Rutivi rwebhinzi runomhanyisa metabolism uye kutsigira tsandanyama dzako mune zvakanaka.
- Mupunga usina kupepereswa
Mupunga weBrown, kusiyana nemuchena, une fiber yakawanda uye yakafuma mune makabhohaidhiretsi akaoma. Iyo inorebesa kugaya uye kwete yakaderera muchikamu chinobatsira, asi nekuti iko kunzwa kwekuzara kuchakugara iwe kwenguva yakareba.