Mukati
- Ngano yekutanga: Uchi hune hutano kupfuura shuga
- Ngano yechipiri: Muzvikafu zvemavambo emiti zvakaderera mumahydrohydrate
- Nhema yechitatu: zvese zvigadzirwa zvemukaka zvakatakurwa necarbs!
- Nhema yechina: Yese zviyo ndeyevanhu vane chirwere cheshuga uye dieters
- Ngano yechishanu: "Apple rimwe zuva kutsiva vanachiremba"
- Kunyanya kukosha
- Dzimwe nhema pamusoro pemakabohydrate tarisa muvhidhiyo pazasi:
Kune zvakawanda nhema pamusoro pemakabohydrate. Vamwe vanozviona sechikonzero chikuru chekuneta, vamwe zvisina kukodzera vanozvibatanidza neshuga.
Heano dzimwe nhema dzinozivikanwa nezve makabhohaidhiretsi.
Ngano yekutanga: Uchi hune hutano kupfuura shuga
Kubva pakuona kwekudya kwehuga hwese hwakafanana. Shuga yebrown, shuga mbishi, shuga yenzimbe uye uchi hazvigone kunzi zvigadzirwa zvemadietician kupfuura zvinogara zvakanatswa.
Nekuda kweiyo yakakwira yezvinyorwa zvemamineral zvinhu uye ma enzymes euchi ane hutano chaihwo kupfuura shuga yakanatswa. Zvisinei, zvinotamburawo ne kuwandisa shuga macalorie.
Iwe haufanire kunyengerwa nenyaya yekuti mu100 g yeuchi pane 72 kcal zvishoma pane mumashuga macube. Mune huchi mune zvikamu makumi maviri kubva muzana zvemvura, zvinoreva kuti shuga iri mairi inongodiridzwa pasi.
Usakanganwa izvozvo kupisa kurapwa kunopesana zvinobatsira huchi. Saka, semuenzaniso, makeke euchi ndicho chinonyanya kutapira chikafu.
Ngano yechipiri: Muzvikafu zvemavambo emiti zvakaderera mumahydrohydrate
Usakanganwa nezve kuvapo kwesosi yakakosha yakadaro yemuriwo protein, sebhinzi. Muhuwandu hwechikafu hunenge hwakaenzana nemapuroteni emhuka. Uye soy, masayendisiti achangobva kuziva chimiro chakakwana chechinotsiva nyama yemuriwo.
Pamwe pamwe nezvikafu zveprotein - zvekudya zvemavambo emiti zvinopa muviri yakakosha fiber, iyo inochengetedza zvachose manzwiro ekuguta uye inokurudzira ura.
Nhema yechitatu: zvese zvigadzirwa zvemukaka zvakatakurwa necarbs!
Chokwadi, mukaka une makabhohaidhiretsi inova disaccharide lactose, iri pasi pekuita kweiyo enzyme lactase inoshanduka kuita galactose. Iyo iri nyore kwazvo kugaya uye nekukurumidza inopinda muropa.
Nekudaro, 100 g yemukaka wakazara wenguva dzose une chete 4.7 g yemakabohydrate. Uye ayo macaloric zvemukati haasi anopfuura 60 kcal pa100 g. Avo vanotya kuwandisa kwemakabohydrate mune chikafu havafanirwe kutya mukaka.
Nenzira, mukaka unobatsira kwete chete nekuda kwekushomeka kwehydrohydrate, asiwo nekuti kuvepo kwecalcium, iri nyore kugaya.
Nhema yechina: Yese zviyo ndeyevanhu vane chirwere cheshuga uye dieters
Mbeu yese chikamu chakakosha pane chero chikafu chine hutano. Nekuda kweiyo yepamusoro fiber yeiyo zviyo zviyo zvekudya zvinobatsira kuti zviitwe kubva Kudya kwemangwanani kusvika masikati pasina chikafu chinonaka.
Mukuwedzera, izvi zvigadzirwa zvine B mavhitaminzi, antioxidants uye mapuroteni.
Hapana chikonzero chekutenga granulated bran mumadhipatimendi echikafu cheshuga. Ndokumbira utarise chingwa chegorosi chakazara, mupunga wakasviba nezviyo. Kana iwe wakaneta neoatmeal, edza fashoni bulgur kana couscous.
Ngano yechishanu: "Apple rimwe zuva kutsiva vanachiremba"
Chirevo chakakurumbira cheChirungu "Rimwe apuro pazuva rinochengetedza chiremba kure" zvinobudirira kutora midzi kutenderera pasirese.
Nehurombo, imwe Apple pazuva haina kukwana. Nyanzvi dzezvehutano dzinokurudzira kudya michero mishanu pazuva. Huwandu hwakazara hwechikafu chemuti wemavambo haufanire kunge uri pasi pe500 g.
Zvaunoda zvinofanirwa kupihwa kune ndiro dzezvikafu zvine yakaderera glycemic index. Imwe kurudziro yakakosha ndeyekuti dzivisa kuwandisa kwemafuta: sarudza mbatatisi dzakabikwa pane kunyudzwa mumafuta mu skillet.
Kunyanya kukosha
Carbohydrate chinhu chakakosha pane chikafu chine hutano. Kuwedzeredza makabhohaidhiretsi, kunyanya pamubhadharo weshuga yakawedzerwa kunotungamira mukurema uye kukura kwezvirwere zvine njodzi.
Asi haufanire kusiya tsanga dzese, michero, miriwo, uye nyemba. Vanopa mavitamini, mapuroteni uye faibha uye zvine mwero koriori.
Dzimwe nhema pamusoro pemakabohydrate tarisa muvhidhiyo pazasi:
