Mukati
Keto dzakasiyana, paleo uye zvimwe zvekudya zvinoenderana nemafuta uye mapuroteni, pamwe ne "rinenge rakakwana kurambwa makabhohaidhiretsi" arikutungamira mupasi rese uremu hwemaitiro nhasi. Asi iwo makabhohaidhiretsi ndiwo manyuko makuru esimba remuviri ... Nhasi tichakuudza kuti sei vachifanira kuvapo mukudya kwemunhu wese uye kuti ungasarudza sei kwakakodzera macarhydrate!
Haasi ese makabhohaidhiretsi akagadzirwa akaenzana.
Kubva kuchikoro chebiology, vazhinji vanorangarira kuti macarhydrate ese akapatsanurwa kuita zvishoma uye nekukurumidza. Anokurumidza (kana akareruka) makabhohaidhiretsi anowanikwa mune zvakajairika mashuga uye chikafu chine shuga, michero ine shuga, mimwe miriwo, uye, oddly zvakakwana, mukaka. Ivo vanokurumidza kwazvo kunyudzwa nemuviri uye vanopa kumuka kwakasimba musimba nesimba.
Nekudaro, nekuda kwekuparara kwavo nekukasira, makabhohaidhiretsi ari nyore anomutsa kusvetuka kwakasimba mumashuga eropa, uye simba rakawandisa, iro risina kuwana nguva yekugadziriswa nemuviri, rakaiswa mariri nenzira yemafuta akachengetedzwa. Ndokusaka pavanotaura nezvekusiya makabhohaidhiretsi, ivo vanoreva, kutanga kwezvose, nekukurumidza makabhohaidhiretsi.
Nei inononoka carbs inodiwa?
Inononoka (kana yakaoma) makabhohaidhiretsi akakosha kumuviri. Kusiyana neakareruka makabhohaidhiretsi, makabhohaidhiretsi akaomarara anodonhedzwa nemuviri zvishoma nezvishoma uye zvishoma nezvishoma. Nekudaro, iwo ndiwo manyuko akatsiga esimba, anobatsira kudzikisa nzara kwenguva yakareba uye kuchengetedza huwandu hweshuga yeropa.
Nzvimbo dzakanakisa dzekunonoka carbs miriwo ine starchy, legumes, durum pasta uye, hongu, zviyo uye zviyo. Iko kushanda kusanganisa kwezvigadzirwa izvi mukudya hakungope muviri simba uye simba, asiwo kunobatsira kuchengetedza chimiro chakanaka uye chidiki pasina kuzvinetesa nekudya kunorambidza.
Nzvimbo dzakanakisa dzemakabohydrate akaomarara
Buckwheat
Buckwheat zvirokwazvo ndiye mambokadzi wezviyo zvine hutano uye anononoka makabhohaidhiretsi! Mukuwedzera kune iyo inokwanisa kupa muviri simba kwenguva yakareba, buckwheat ine zvakawanda zvinobatsira zvicherwa uye kutsvaga zvinhu (kusanganisira iron, magnesium, calcium, potasium uye phosphorus), mavitamini A, E uye boka B - zvakanyanya yakakosha pakushanda nemazvo kwehurongwa hwekutyaira uye mashandiro ehuropi…
Ehezve, kuitira kuti zvese izvi zvekuteedzera zvichengetedzwe zvakanyanya sezvinobvira muzviyo zvakapedzwa, izvo zvekushandisa zvacho zvinofanirwa kunyatsosarudzwa, zvakacheneswa uye kugadziriswa nemhando yepamusoro. Izvi zvinobatsira kwete chete kuchengetedza kukosha kwehutano hwebhakkwheat, asiwo kupfupisa nguva yekubika. Izvo zvinonyanya kuve nyore kubika buckwheat mune yakakamurwa masaga, senge iwo anobva kuMakfa. Yakadai buckwheat haidi kushambidzwa, haina kunamatira kumidziyo uye inokutendera iwe kuti uverenge nekukurumidza nhamba inodiwa yemasevhisi.
Pearl bhari
Pearl bhari mumwe mutungamiri mune runyorwa rwezviyo zvinobatsira. Iyo yakanaka sosi ye phosphorus, potasium, magnesium uye fluoride. Uye zvakare, pearl bhari rudzi rwe "vechidiki yakaoma", imba yekuchengetera mavitamini E, PP, boka B uye anobatsira amino acids (kunyanya lysine) - yakakosha kwazvo kuchengetedza hudiki hwevakadzi uye runako rweganda.
Nekudaro, Makfa parera yebhari inogadzirwa nemhando yepamusoro yeAltai mbishi michina ichishandisa tekinoroji yekupwanya zvinyoro, izvo zvinokutendera kuti uwedzere kubatsira kwayo kwemuviri. Izvo hazvidi kuti rinsing kana presoaking, iyo zvakare inobatsira kuchengetedza zvinovaka muviri uye mavitamini.
Bhari rinokuya
Nechimwe chikonzero, maburi emunda, ayo asati ashandiswa zvakanyanya, haana kukosha uye anobatsira muviri. Iine anosvika makumi matanhatu neshanu% anononoka makabhohaidhiretsi, angangoita 65% fiber, ayo anobatsira uye anodikanwa kugaya chaiyo, akazara mafuta acids, mavhitamini D neboka B (folic acid, iyo inonyanya kubatsira vakadzi), uye akawanda mamineral.
Kuchengetedza zvese izvi zvinobatsira zvekuteedzera, mavitamini uye faibha, Makfa bhari grits haina kuitirwa kukuya nekukorobha - chete kune zvakakwana kugaya. Kugadziriswa kwakaringana uye kugadzirirwa kwezvirimwa zvebhari zvinobatsira mukugaya kwakanaka, kuwedzera kwesimba nekuita, uye kuchengetedza huwandu hutete.
Gorosi porridge
Durum pasita inowanzo kutaurwa seyakanakisa sosi yeinononoka carbs. Zvisinei, kune imwezve nzira isiri yemhando - gorosi poriji. Iyo inochengetedza zvese zvinobatsira zve durum gorosi, isosi yakanaka kwazvo yesimba seyakaomeswa makabhohaidhiretsi uye haina kukodzera kwete kungogadzirira kujairika madhishi, asi inogona zvakare kuita senge inonaka kupfeka kwemuto kana kuwedzera kusimba kune minced nyama yekugadzira cutlets uye meatballs.
Kune marudzi maviri ezviyo zvegorosi mune assortment yeMakfa zvigadzirwa: Poltavskaya uye Artek. Ose ari maviri anogadzirwa kubva ku durum gorosi nekukuya kusina kukwana uye nekupwanya zviyo kusvika kune dzakatenderedzwa, dzakagadziriswa tsanga. Iyi tekinoroji inobvumidza iwe kuchengetedza iyo yakakura yezvinovaka muviri uye kuve nechokwadi chekufanana uye nekukurumidza kwekubika.
Ehe, runyoro urwu rune mwero haruna kuganhurirwa kumanyuko eanononoka carbohydrates anofanira kunge aripo mukudya kwedu kwezuva nezuva. Inofanira kusanganisira miriwo ine starchy, pizi, uye tsanga dzezviyo ... Chinhu chikuru ndechokunyatsosarudza zvigadzirwa izvi pasherufu yechitoro, uchipa zvido zvemhando yepamusoro uye zvigadzirwa zvakaratidzwa kubva kune vanozivikanwa vanogadzira.
Semuenzaniso, zviyo zvese zveMakfa zvinogadzirwa kubva kune zvakasarudzwa uye zvemhando yepamusoro zvigadzirwa, uye mazhinji acho anorimwa muAltai, iyo ecological centre yeRussia. Yakaomarara mhando yekudzora, chirimwa chemazuva ano chakashongedzerwa nehunyanzvi hwazvino, uye kunyatsogadzirisa zviyo zvese nenzira yakapfava kwazvo ... Aya anodikanwa ekugadzira zviyero anovimbisa kwete chete kuchena uye chengetedzo inopfuura izvo zvinodikanwa zveGOST, asi zvakare yakanyanya nyore uye nyore kugadzirira zviyo zvese zveMakfa.
Zvose izvi zvakare zvinosimbisa pfungwa yokuti nechisarudzo chakanaka chezvigadzirwa, kunyange kudya kune utano kunogona kunge kusingabatsiri chete, asiwo kusingadhuri uye kunonaka!