A List of Foods Iwe Unofanirwa uye Usingafaniri Kudya Kana Une Chirwere Cheshuga
Kudya kunovaka muviri kunokosha pakugadzirisa chirwere cheshuga nekurasikirwa. Uye pane zvimwe zvekudya zvaunoda kusarudza zvakanyatsonaka, kunyanya makhahydrates. Asi, izvi zvinogona kuva basa rakavhiringidza. Isu tinoudzwa kuti tidzivise makarobhu asina kuchena uye akacheneswa, uye sarudzai zvakaoma, asi izvi zvinorevei?
Ndezvipi Zvokudya Zvine Zvokudya Zvine Manotsi?
Zvokudya zvine makhahydrates zvinosanganisira nheyo dzakadai sezviyo uye mishonga yemashizha, michero, mukaka / yogurt, zvokudya zvekudya, uye sweets.
Carbohydrates ndiyo macronutrient iyo inokonzera ropa sutusi yakanyanya. Izvo zvinokosha nokuti makhahydrates anoita basa mukupa muviri muviri. Vanowedzerawo kunaka, fiber, nekugadzirwa kwezvokudya.
Ko Carbohydrates Unoitei uye Nei Uchivada?
Kana idyiwa, makhahydrates anogadziriswa uye anoputsika kuva shuga kana glucose. Glucose ndiyo inonyanya kugadzira mafuta kana simba, asi kana une prediabetes kana chirwere cheshuga muviri wako hauiti shuga zvakanaka. Panzvimbo yehuga inotorwa kumasero kuti ashandise sehuni, inoramba iri muropa. Kuwedzerwa kana shuga yakakura muropa kunogona kuva dambudziko zvikuru. Kuti urege shuga yakakwirira, iwe unofanirwa kuedza kudya nyama yakasiyana-siyana yemakhahydrates. Chaizvoizvo, rudzi rwemakinhydrates iwe waunosarudza hunogona kuchinja mafungiro ako, shuga yeropa, uye masimba emagetsi. Kudya kudya kwakagadzikana, kwakarongeka, kwakakwirira, gorobhahydrate anoderedzwa kudya kunogona kubatsira kuderedza shuga yeropa, kurasikirwa uye kuwedzerwa simba.
Kuwedzerwa kwemakrohydrate inokonzera kunogona kuita kuti uwedzere kuwedzera nokuti glucose isingashandiswi semagetsi kana kuchengetwa kuti inoshandiswa gare gare musumbu kana chiropa inochengetwa semafuta mumapfupa adipose.
Ndeapi Marudzi eKarhydrates Unofanira Kudya uye Kudzivisa?
Pakusarudza makhahydrates, zvakanakisisa kusarudza makaghijidheti akaoma akazara mufiber uye pasi muhuga.
Zvichitaura zvishoma, zvakakanyiwa nemakhahydrates zvinotsanangurwa se polysaccharides, zvinoreva kuti zvine zvinyorwa zvitatu zvemashuga. Zvokudya zvinowira munharaunda iyi zvakaderera, zvakadai semafuta, zviyo, peas uye mbatata. Dhiyabhorosi fiber inofungidzirwawo kuti inonzi starch uye inowanikwa mune zvisiri mutswa wemichero uye mbeu dzose.
Zvine mishonga yemakrohydrates ndezvokudya izvo zvinongovachete kana maviri masukorolekemu, zvinonzi semososaccharides uye disaccharides. Zvokudya izvi zvinosanganisira zvinhu zvakadai semukaka, michero, jisi, shuga chetafura, uye sirasi. Mamwe majeehydrates ari nyore , akadai semichero , uye mafuta asina mafuta / asina mafuta. Zvokudya izvi zvine proteine, calcium, mavitamini, zvicherwa, antioxidants uye fiber, izvo zvinogona kukurudzira kudya uye kunonoka kudarika kuti nokukurumidza sutu yeropa inokwira sei. Kunyange zvazvo vaine hutano, vanofanira kugoverwa chikamu. Zvimwe maitiro e-carbohydrates akadai sirasi, jisi , soda, shuga yegafura, njodzi dzine zvinyorwa zvishoma uye hazvipi zvinokosha zvekudya-izvo zvinogona kukonzera kushuga kweropa, zvido, uye kuwedzera. Aya marudzi ezvokudya anofanira kudziviswa zvachose kana kudyiwa zvishoma.
Zvakagadzirwa nemakrohydrates, zvakadai sechingwa chena uye white pasta, dzakawanda dzakagadziridzwa izvo zvinobvisa bhanhire uye gorosi yezviyo, zvichibvisa fiber, vitamini, mineral uye antioxidants.
Zvokudya izvi zvinogonawo kukonzera kusuruvara kwemashuga eropa uye kubhadhara zvishoma kune utano hwakakosha. Panzvimbo pokusarudza zviyo zvakanatswa, zviri nani kusarudza zviyo zvose. Ichokwadi, kutsvakurudza kwakaratidza kuti kusarudza zviyo zvakakwana panzvimbo yekunatswa kwezviyo kunogona kuderedza dambudziko rehutano hwemwoyo, kuderedza kushanda kweropa uye rubatsiro rwekurema kwekureruka. Iyo fiber inowanikwa mumakumbo ese inoderedza kasi iyo ropa remashuga rinomuka. Mafuta ose anewo mavitamini, mineral, uye antioxidants.
Saka Ndotangira Kupi?
Dzivisa Idzi Idzi dzeChaidhydrates:
- Zvokudya: Juice (kunyange 100% yejusi yemichero), soda, yekai inotapira iced, lemonade, Gatorade, Vitamin mvura, inotapira mukaka wekunwa, mukaka wakavhenganiswa
- Nhanho: Zvingwa zvakachena: mabhanhire , mabheji, hero zvingwa, chingwa cheItaly, mikate yakawanda-yezviyo (izvi hazvirevi kuti zviyo zvakakwana), pirasi chena, white rice, muffin, croissants, scones, zviyo zvinotapira
- Zvokudya zvekudya zvakasvibiswa: michena yakaoma, chips, pretzels, michero yakaomeswa yakaomeswa, yogurt yakavharwa zvokudya zvinonaka, makiroki, keke, ice cream, mashizha, zviyo
- Zvinokonzera uye shuga yakawedzerwa: Sirasi, shuga, shuga inoshuga, shuga muhuputi, uchi, agave, molasses, sirasi yezviyo, fructose, high fructose corn syrup, sucrose, dextrose, maltose, jisi rezvibereko
Sarudza Aya Makedhihydrates Panzvimbo:
- Zvokudya neZero-carbohydrates: mvura (wedai lemon kana lime for added flavor), seltzer, tee iced isina kutengesa, herbal tea, kofi, zvinwiwa zvekudya
- Zvokudya zvishoma mumakrohydrates : almond mukate (plain), soy milk (plain)
- Dairy : Mafuta asina mafuta uye asina mafuta, Low-mafuta kana kuti asina mafuta Guriti yogurt, Kefir yakaderera-mafuta, Mafuta anochera kottage cheese
- Nhanho: Mbeu (nyemba), chero ipi zvayo, zvichida yakoma, asi kana makedheni ave nechokwadi chekushambidza, mbatata, sarash, pumpkin , peas, chibage, mbeu: 100% mbeu yose ndiyo yakanakisisa kusarudza (oatmeal, quinoa, bhari, etc) , isiri-starchy miriwo (chinangwa chokuita 1/2 ndiro yako isiri-starchy miriwo)
- Zvokudya zvinokambaira uye zvimwe zvekudya: pop-popped popcorn, zviyo zvose zvezviyo, zviyo zvose zvezviyo
Bvunza wako wekudya zvakanyorwa zvakanyoreswa kana kuti mudzidzisi ane chirwere cheshuga anonyatsozivikanwa kuti mangani ehydrohydrates iwe unofanirwa kunge uchingodya kudya kwehutano nekurapa kwega shuga. Kana iwe usingazivi kuti ungatora sei makhahydrates, tanga pano: Carbohydrate Kuverenga Unofanira Kuzviita here?
Zvidzidzo:
Chirwere Chetachiona Chetachiona. Carbohydrates. http://www.cdc.gov/nutrition/everyone/basics/carbs.html
Leehman, Sheran. Ndezvipi Zvitsva Zvine Carbohydrates?
Scott, Jennifer. Chii chinonzi Refined Carbohydrate.