Munguva pfupi yapfuura, zvave zvemhando yepamusoro kusiya makabhohaidhiretsi pachinzvimbo chemapuroteni kana mafuta. Nehurombo, vazhinji vedu tinotera kumatanho ekuyedza uye hatifunge kuti haazi ese makabhohaidhiretsi akafanana uye anokuvadza. Carbohydrate gakava kukakavara. Semuenzaniso, buckwheat uye croissant ndiko kunobva makabhohaidhiretsi, asi zvinokanganisa muviri wedu uye hutano nenzira dzakasiyana.
Kana iwe uchida kudya zvine hutano uye zvine hutano, usamhanye kucheka macarbs ese kubva mukudya kwako. Chidzidzo chitsva chakaitwa neHarvard Chikoro cheHuzhinji Hutano chakaratidza kuti, zvinopesana neizvo zvakaderera-carb dieters zvingatenda, zviyo zvakakwana zvinovandudza hutano uye kunyange kukubatsira iwe kurarama kwenguva refu.
Wikipedia: Zviyo Zvese - chiratidzo cheboka rakasiyana-siyana rezvigadzirwa zvezviyo zvakagadzirwa kubva kune zviyo zvisina kucheneswa uye zvisina kuomeswa kana hupfu hwemapuranga - hupfu hushoma hunokuya hune zvikamu zvose zvezviyo zvisina kucheneswa (embryo, zviyo uye maruva makungu, aleurone layer uye endosperm yechipiri). Zviyo zvese zvezviyo zvinogona kugadzirwa kubva kumhando dzakasiyana siyana dzezviyo, kunyanya, gorosi, rye, oats, chibage, mupunga (iyo inonzi brown kana brown mupunga), spelled, mapira, triticale, amaranth, quinoa, buckwheat. Zvigadzirwa zvikuru zveboka: chingwa chakagadzirwa kubva kumapuranga gorosi kana rye hupfu, yose yezviyo pasta, oatmeal, bhari, rye flakes, zviyo uye mamwe madhishi akagadzirwa kubva zviyo zvisina kucheneswa.
Kudya zviyo zvizere zuva nezuva kunogona kudzikisa njodzi yekufa ne5%, sekutsvaga, uye kana chikafu chacho chakapfuma muzvikafu zvakadaro, nhamba iyi inokwira kusvika pa9%.
Bran ndechimwe chezvinhu zvacho ose tsanga, iyo yakaoma, ine tambo yekunze yezviyo - inogona kutora chikamu pakurwisa zvirwere zvakasiyana. Vatsvagiri vakaona kuti kudya kwe-bran-rich kunogona kubatsira kudzikisa huwandu hwevanhu vanofa ne6% uye kudzikisa ne20% njodzi yekubatwa nechirwere chemoyo, chinova ndicho chinokonzera rufu munyika zhinji, kusanganisira Russia.
Kuti uone mhedzisiro yechikafu chezviyo chakazara pane tarisiro yehupenyu, timu yakashandisa dhata kubva kune maviri anozivikanwa ekudzidza kwenguva refu (iyo Nurses 'Hutano Kudzidza [1] uye Hutano Nyanzvi Yekutevera-Kudzidza [2]). Masayendisiti akateedzera hukama pakati pezviyo kudyiwa uye kufa kwehuwandu muhuwandu hwevanhu kwemakore makumi maviri nemashanu. Nechinangwa chekusaziva kwechidzidzo, vakatorawo zvinhu zvakaita sekudya mune zvese (kusanganisa zviyo), body mass index uye kusvuta.
Yeuchidza izvi kushamwari dzako dziri kutema oatmeal yebhekoni.
[1] Vanamukoti 'Hutano Kudzidza - Kudzidza kwechikwata chevanamukoti 121.701 vanobva kumatunhu gumi nerimwe eUS akanyoresa muna11. Vanamukoti 'Hutano Kudzidza II - kudzidza kwechikwata chevanamukoti vechidiki gumi nematanhatu kubva pa116.686
nyika dzinozivikanwa muna 1989.
[2] Hutano Nyanzvi Yekutevera-Kudzidza - kudzidza kweboka revashandi vezvokurapa 51.529 (varume) vanobva kumatunhu makumi mashanu akafukidzwa muna 50