Ndeapi Makaro Makanaka Kwazvo uye Unofanira Kudya Zvakawanda Zvakadini?
Carbohydrates ndeye macronutrient iyo, kana yaputsika, inova shuga (glucose) uye inoshandiswa nemuviri semafuta kana mafuta. Zvokudya zvine makedhahydrates zvinokonzera ropa shuga kunyanya. Kana iwe une chirwere cheshuga kana kuziva mumwe munhu anodaro, iwe unogona kunge wakanzwa kuti unofanira kuderedza kudya kwako kwehydrohydrate. Vanhu vane chirwere cheshuga havakwanisi kushandisa makhahydrates nenzira imwecheteyo kune munhu asina chirwere cheshuga, zvichiita kuti zvive zvakakosha kunzwisisa kuti ndezvipi zvokudya zvine makhahydrates, izvo zvakanakisisa kudya uye kuti ungadzidzira sei kugovera chikamu.
Kuderedza kudya kwako kwegluidhydrate uye kuisa zvakanaka makarubhaidhiji akanaka kuchakubatsira kuti udzikise ropa rako sutu uye ureruke.
Nhanho yekutanga mukugadzirisa kudya kwako kwekasijidhini ndekuziva kuti zvii zvekudya zvine makhahydrates. Carbohydrates inowanikwa muzvokudya zvakadai se:
- nheyo - mbeu nemashizha emashizha akadai semamate uye mbeu
- chibereko
- mukaka / yogurt
- mbeu (nyemba)
- sweets: makiki, keki, candy, ice cream uye zvinonwiwa
Ndeapi maKehydratesiti Akanakisisa Kweropa Rangu Zvokudya?
Kana wakaziva kuti makhaidhijidhi anobva kupi, zvakakosha kunzwisisa kuti kusiyana kwamakhahydrates kunobata sei shuga yeropa. Apo inoshandiswa mishonga, makhaidhaidhadhi anoputsika ndokushanduka kuva shuga. Insulin, hormone inogadzirwa nepancreas, inotora shuga kubva muropa kuenda kumasero kunoshandisa simba. Paunenge uine chirwere cheshuga, kana pancreas yako haisi kuita insulin yakakwana kana insulini iri kuita haina kushandiswa zvakanaka.
Zvigadziriswa kana zvakanyatsogadzirwa nemakrohydrates, zvakadai sechingwa chena uye masipi, zvakaputsika pasi nekukurumidza, zvichiita kuti kuwedzerwa kwehuga yepamusoro uye kuisa zvakanyanya kudiwa pane pancreas. Nokufamba kwenguva, kushungurudzika kwakanyanya pane pancreas kunogona kuita kuti ipise, zvichiita kuti zvive zvakaoma kuramba neine glucose mutoro, zvichiguma nehupamhi yeropa.
Nokuda kwekutapira kwemashuga eropa zvakanakisisa kusarudza zvakanyanya majini-carbohydrates, ane fiber yakawanda seyese yezviyo , nyemba, mbatatata, nezvimwewo. Mhando dzemakhahydrates dzinobudisa zvishoma nezvishoma glucose inokura. Mukuwedzera, idzi marudzi ezvokudya zvinowedzerawo mishonga uye fiber rakapfuma, zvichiita kuti vave sarudzo dziri nani dzekurasikirwa uye kushaya hutano. Zvakakosha kucherechedza kuti munhu wese anoteerera kune mamwe makhahydrates zvakasiyana. Mukuedza kuwana chirongwa chinoshanda kwauri, iwe unofanira kuita zvimwe kuedza. Kushanda nemudzidzisi ane chirwere cheshuga kana chireji wenyika yakanyoreswa kunogona kukubatsira kuti ugadzire chirongwa choga chokudya chakadya zvakanaka.
Ndeapi Ma Carbohydrate Ndinofanira Kuva Nazvo Ndingavaenzanisa Sei?
Kunyange zvazvo mamwe makhahydrates ari ehutano kupfuura vamwe, haugoni kudya zvisingagumi zvisingabatsiri kuchinja ropa rako sutu. Nhamba yemakhahydrates inokosha zvakakosha seyakagadzirirwa ma carbohydrates kuti udye. Zvine maharobhedhi ane utano hazvisi zvokudya zvekusununguka - zvese zvegrobhahydrates count. Semuenzaniso, oatmeal yakaoma, yakakura fiber carbohydrate, asi ichiri goroidhyidha uye ichasimudza shuga yeropa. Saka, zvakakosha kugovera chikamu.
Kuwanda kwemakinehydrates iwe unofanirwa kudya pahupfu hwekudya kunosiyana kubva kumunhu kusvika kumunhu uye kunotsanangurwa nezvimwe zvakasiyana-siyana zvakadai sebonde, calori inoda, kuyerwa, kutarisa kwega shuga, uye basa rekuita.
Kune vanhu vakawanda vanotevera chirongwa chekudya chegrobhahydrate isingagumi, vanokwanisa kudya anenge 45-60 g emahydrohydrates kuburikidza nekudya uye kuwana hutano hwakanaka hwehuga hwehuga. Kusiyana kunoitika kubva kumunhu kusvika kumunhu. Zvokudya zvekudya, somuenzaniso, vamwe vanhu vanobatsirwa nokudya kudya kwekasijidharini yakaderera asi vamwe vanogona kutarisa sutu yavo yeropa chete nekushandura kudya kwavo kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya .
Kana uri kuedza kutevera kudya kwakagadzirwa nemakinehydrate uye unoda kudzidza kuverenga ma carbohydrates, iwe uchada kudzidza kudzidza kuverengeka uye ungada kuzvidzidza nemamwe mapurogiramu kana mamwe mathuluzi:
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Mimwe misoro inogona kukubatsira kunzwisisa zvakawanda pamusoro pemakhahydrates nemigumisiro yavo pamushuga weropa: