The carbohydrate zviri zvokudya: Highlights

Makabhohaidhiretsi - ichi ndechimwe vatatu zvinokosha uye kutsoropodza zvinoriumba kuti huri chero zvokudya. Dzinomirira mumwe yeimwe Organic rinoumbwa rehydrogen, okisijeni uye kabhoni.

Nokuda nokukurumidza rekudzidza Kuwanikwa makabhohaidhiretsi vava huru kunobva simba nokuda dzemuviri. Uyezve, havana zvinobatanidzwa zvakananga kwetunhu DNA uye RNA mamorekuru, anovandudza zvomudumbu turakiti, chengetedza muviri.

Kune akawanda chikuru marudzi makabhohaidhiretsi :

• Simple makabhohaidhiretsi (fructose, lactose, galactose, maltose uye sucrose);
• Complex makabhohaidhiretsi (glycogen, starch, pectin, cellulose uye hemicellulose).

Simple makabhohaidhiretsi vari zvakanaka yokuita zvinoitwa muviri uye yekudyidzana nokuwedzera chechetere yomuropa, apo makabhohaidhiretsi kunzwisisa zviri ozeyewa zvishoma nezvishoma, ichipa kuramba kunzwa pakuzara. pfuma iyi zvinowanzoshandiswa dietetics uye zvivako siyana slimming.

Mapuroteni, mafuta, makabhohaidhiretsi ari zvigadzirwa zviri kuti tirambe kunowanzoitika nokushanda kwenhengo dzomuviri. Kushaya mumwe zvinhu zvinogona kukonzera zvakakomba. Somuenzaniso, mashoko carbohydrate kushaikwa chinokurwadzai kuti deposition mafuta ari chiropa mumasero, nemhaka iyo inokudziridza mafuta degeneration. The ketones ropa kuunganidza iyo inotungamirira misha ine mvura mukati mumuviri uye uropi chepfu.

Zvakawandisa makabhohaidhiretsi - ndiyo yakarurama mumugwagwa kufutisa mudziyo. Mukuwedzera, kudya shuga yakawanda nguva dzose, vanhu njodzi munhu Isimba rakadini rinogona kubudiswa muchimiro chirwere cheshuga uye Kuparadzwa mumasero rwatata - huru muviri insulin, izvo zvinobatsira tibatsirwe shuga.

The carbohydrate zviri chigadzirwa achibvumira kugovera vave mapoka akawanda:

• The kunonyanyisa uwandu makabhohaidhiretsi (65 magiramu) - munhu zvihwitsi, shuga, jamhu, uchi, Pasta, mupunga, misi, akaomeswa uye michero yakaomeswa, ruomba mabhisikiti, marshmallows, oatmeal uye Buckwheat Porridge, apricots uye anobvisa.
• A yakawanda makabhohaidhiretsi (kubvira 40 kusvika 60 g) - iri bhinzi, chingwa, Halva, rima chocolate, akaomeswa maonde uye nezvikara akasimuka.
• Avhareji zviri carbohydrate (11-20 g) - mabhanana, soyabhinzi, matsva ruva, womukokonati, pistachios, chena chokoreti.
• The pasi uwandu makabhohaidhiretsi (10 g) rinowanikwa nomukaka zvigadzirwa, michero uye miriwo, howa, bhinzi, uye nzungu.

Achitaura zvokudya, zvinokosha kuziva kuti carbohydrate zviri zvokudya kuparadzwa pazuva haafaniri kupfuudza 500 d Zvinokosha kushandisa Mishonga faibha kana faibha, izvo zvinowanikwa zvakawanda michero nemiriwo.

Vaya vanoda uremu, vanofanira kuyeuka kuti zvekudya vane simba "chinhu" uye kushaya zvokudya havafaniri kuva munzvimbo zvokudya. Somuenzaniso, kunokuvadza carbohydrate zvokudya, zvakadai zvihwitsi uye shuga inogona kutsiviwa dzinongoitika uchi uye michero yakaomeswa, uye yakabwinyiswa mupunga mhando - mashava.

Nokuti zvokudya zvinenge, njodzi dzinongoitika makabhohaidhiretsi, sezvo ivo kutsungirira nenzara uye kunetseka nepfungwa zvakanaka izere mudumbu. Izvi zvinosanganisira mbeu yose uye unrefined zviyo, miriwo nemichero, midzi. The carbohydrate kugutsikana mune zvinhu zvakadai hazvirevi kupfuudza zvinogamuchirika mitemo, uye panguva imwecheteyo vari mwoyo macalorie.

The undoubted zvakanakira yepanyama carbohydrate ndiye mukuru zviri zvokudya, zvakadai zvicherwa, mavhitaminzi, soluble uye insoluble faibha, bioflavonoids. All naro nechokumusoro ropa shuga uye kuderedza remafuta akawandisa.

The carbohydrate zviri zvokudya - ichi chinokosha chakarurama, asi, chokutanga, zvinokosha kucherechedza sei anobatsira achava ichi kana kuti chigadzirwa kune muviri wako. wakadaro nzira chete achakupa akanaka chimiro uye kuvandudza utano hwako.