Kana uine chirwere cheshuga chechipiri , iwe unoziva kuti ma carbohydrates nyaya. Kunyange zvazvo kudya gorojinidhi kunogona kuva chikamu chekudya kwakanaka, kudya kudya kwakanyanya kwemakrohydrates pazvokudya kunogona kuita kuti shuga dzeropa dziwedzere.
Mukuwedzera kwehuwandu hweakinehydrates, hutano hwemakrohydrates hunokosha zvakare. Iwe unoona, kwete zvose mahydrohydrates akaumbwa zvakaenzana. Kune majeehydrates akareruka uye akaoma.
Uye mukati mechimwe nechimwe chezvikamu izvi, kune zvingasarudzwa izvo zviri nani uye zvakanyanya kuipa kwauri nehuwandu hwehuga hwehuga. Kunzwisisa musiyano pakati pezvinhu zvinogona kukubatsira kuti uone kuenzanisa pakudya kwako - kukubatsira kuchengetedza soro rako muropa rakagamuchirwa paunonzwa uzere, nekuchengetedza utano hwakanaka .
Ndezvipi Zviri Nyore Carbohydrates?
Mahydrohydrates ari nyore anoumba imwechete kana maviri masukorosikoro. Sezvo zvakadaro, hazvirevi zvakawanda pamuviri wako kuti uzviputse uye uzvidzivirire (seglucose) muropa. Nokuda kwechikonzero ichi, makhabhohydrates ari nyore kusimudza shuga yeropa zvakanyanya uye inowanzokwirira kudarika maitiro e-carbohydrates.
Sirasi imwe chete inosanganisira:
- Fructose (inowanikwa zvakajeka muzvibereko uye yakawedzerwa pane zvimwe zvokudya zvakagadzirwa sezvinotapira) uye
- Galactose (inowanikwa mumagadzirwa emisi)
Sushuko mbiri inosanganisira:
- Lactose (inowanikwa mumukaka nemimwe michina yemisi)
- Maltose (inowanikwa mumimwe miriwo uye mbeu)
Mahydrohydrates ari nyore anowanikwa muzvokudya zvinoshandiswa, zvakadai seshuga chetafura, candy, syrups uye zvinotapira soda soda. Izvozvo zvine ma carbohydrates hazvina zvimwe zvikamu, zvakadai sefiber, kuti inonoke kudyiwa uye inoshayiwa chikafu. Zvisikwa zvemashoko ega ega-carbohydrates ndezvokudya zvine utano hwakanaka zvinogona kuiswa muurongwa hwekudya hwehuga hwehuga kana chikamu chinodzorwa-chine mavitamini, mineral, protein, uye fiber.
Zvokudya izvi zvinosanganisira: michero uye mukaka.
Ndezvipi Zvakakwana Makhahydrates?
Mahydrohydrates akawandisa ari mashoma. Iyo yakaumbwa nemaketani akareba masukorolekemu, ayo anoita kuti vatore nguva yakareba kuti vape. Sezvo makomikari akaoma akachera zvishoma nezvishoma kupfuura mashoga e-carbohydrates, maitiro akawanda haasimisi sutu yeropa nokukurumidza sejikijidhaiti shoma. 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.
Sezvakangoita nemajeehydrates, vamwe vane utano kupfuura vamwe.
Mvura yakagadzikana yakagadzirwa nemakrohydrates ndiyo inoshandiswa kana kuti yakanatswa. Mbeu dzose (panzvimbo pekunatswa zviyo), mishonga yemashizha, miriwo isiri-starchy, uye miriwo ndiyo yakanakisisa yakagadzirwa nema carbohydrates.
Mienzaniso yezvokudya izvi ndeyero murazi, quinoa, bhari, bulgur, oatmeal, zvimwe zviyo zvose. Mbatatisi uye mbatata, chibage, uye legumes (mafungi euchipi, nhokwe), zvinowedzerawo ma carbohydrates.
Mbeu dzose, marumusi, uye mishonga yemashizha yose inopa huwandu hwakawanda hwehutachiona. Fibheti chikamu chinokosha chekudya kwako : inobatsira kuchengetedza huwandu hwemashuga eropa kubva pakukwirira kwepamusoro, unogona kubatsira kudzora cholesterol yako uye yakakosha kumutsipa wemukumbo.
Yakanatswa nenyara, kune rumwe rutivi, yakadai seyakacheneswa mbeu, yakadzika kwazvo mu fiber. Vangave vane mavitamini uye amaminera kana vakagadziriswa, asi zviyo zvakakwana zvinowanzova nemavitamini nemaminera mukati mazvo nokuti hazvina kubviswa kuburikidza nekugadzirwa.
Zvokudya Zvokuronga Nezvakadzika uye Zvakaoma Makhahydrates
Paunenge uchironga kudya kwako, funga nezvekuwana akawanda emakinhydrates ako kubva kumasikirwo emasikirwo, asingasviki akaitwa, zvichibva pamichero, miriwo, zviyo zvose, mukaka kana maruva. Izvi zvichaita kuti iwe uwane kudya kwakakwana, kwakagadzirwa-fibvu mune zvekudya kwako, izvo zvichakubatsira kudzora mararamiro ako ega shuga nekuita kuti unzwe wakakwana uye uine simba.