Vangani makabhohaidhiretsi zvaunoda pazuva munhu

Vangani makabhohaidhiretsi zvaunoda pazuva? mubvunzo uyu inofarirwa nevakawanda, kunyanya vaya vasingagoni kurarama pasina mishonga "chinokuvadza".

Zvakafanira kuti muviri womunhu simba rinobva chikafu vapera. Pfungwa kugaya pamuviri fananei kuti combustion apo vakawanda zvigadzirwa, kusanganisira kwemafuta uye makabhohaidhiretsi, kana dzikwanise Kupisa simba, mvura uye carbon dioxide.

Makabhohaidhiretsi - chinokosha simba zvokudya zvinoriumba, mumiriri chikuru chiri shuga. On makemikari anoumba vari rakakamurwa nyore shuga uye polysaccharides. Maererano mwero kuitwa pamuviri, makabhohaidhiretsi akakamurwa digestible uye indigestible. Chinonyanya nyore kutombozivikanwa muchiKristu shuga, sucrose, fructose, lactose, maltose. Nomumugwagwa kwaitora nguva - dextrin uye starch.

By indigestible makabhohaidhiretsi anorondedzera cellulose, zviri legume, zviyo, wholemeal chingwa, mbatatisi, makabheji, makarotsi. Hazvina yokuita zvinoitwa muviri uye faibha, asi pasina chakaipa kugaya hazviiti. Kushaikwa faibha kunotungamirira kufutisa, zvemwoyo chirwere, matombo omunduru, kupatira, kenza guru ura uye nevamwe.

Kuti tidzivise vachichinja chakaipa hormone mamiriro muviri, Zvinokurudzirwa kuti nhamba zuva nezuva makabhohaidhiretsi - nyore shuga (shuga, confectionery, zvihwitsi, uchi, jamhu) ari kudya haana kupfuudza 50-100 magiramu.

Makabhohaidhiretsi, ichibereka pamwero mafuta mafuta vanobatanidzwa zvokudya munyika hwakanyatsorwisa vakawanda - muna 4,5-5 nguva yakawanda sezvo zvichienzaniswa kwemafuta. Panyaya iyi, ndivo kwainyanya hwesimba zvokudya. Dzimwe nguva vanofunga kuti makabhohaidhiretsi - ndiye "chinhu macalorie." Izvi hazvisi izvo. Pashure pezvose, kana yose caloric yaunodya achapiwa inopiwa kwemafuta uye mapuroteni, pasina kufungisisa sei makabhohaidhiretsi akawanda unoda pazuva, zvakashatirisa kushanda ari nhengo.

Makabhohaidhiretsi vanowanikwa kunyanya chef chirimwa mavambo. Glycogen (mhuka polysaccharide) huri tsandanyama uye chiropa.
Sucrose, ine chikuru kukosha mune zvokudya, chaizvoizvo, nevakawanda shuga, chingatengeswa muzvitoro, uye Nde zvinoriumba carbohydrate zvingwa zviviri, zvihwitsi nemakeke.

Kana chakaipa simba inoyerera simba zvokudya zvine makabhohaidhiretsi zvakakwana kupa muviri. Nokusava macalorie muviri anofanira yakasununguka makabhohaidhiretsi. Kana zvakawandisa mafuta manwiro vakawedzera muviri anoshandisa chete kuwanda sei makabhohaidhiretsi akawanda unofanira pazuva, uye pamari yavo yakasara iri iiswe mafuta masero sezvo mafuta, nokudaro vachiwedzera muviri uremu uye kufutisa kunoitika.

Kuti tirambe zvakajairika basa kwevanhu kunoda mumwe mwero carbohydrate pazuva, muna isingachinji ukama kwemafuta uye mapurotini. The optimum reshiyo mapuroteni, mafuta uye makabhohaidhiretsi kuti utano munhu 1: 1.2: 4.
Zvinofungirwa kuti 1 g mafuta yaiva nezvokudya zvinopa 9 kcal, 1 g carbohydrate uye 1 g mapuroteni - 4 kcal.

Saka, sei makabhohaidhiretsi akawanda unofanira pazuva munhu mukuru pakati zera aine uremu kg 70, iyo iri mubasa chiedza chaiko basa? Izvi vanoda yemakomo kubva 360 kusvika 400 g digestible carbohydrate, kusanganisira kubva 50 kusvika 100 magiramu shuga, confectionery, uchi, Jam.

In vanhu vakwegura, kubva pamakore 60, kudiwa yaunodya zuva nezuva makabhohaidhiretsi siyana. zvinoti:

Men kubvira 60 kusvika 74 makore anofanira kuva 333 magiramu ose makabhohaidhiretsi.
Men makore 75 uye vakwegura - 290 d
Makore Vakadzi 60 kusvika 74 - 305
Vakadzi makore 75 uye vakwegura - 275 d

About zvakadini carbohydrate unofanira pazuva mwana, anogona kuwanika zvinotevera tafura:

Kubva makore 1 gore 3 okuberekwa - waiva 170-180
Kubva makore 4 kusvika 6 kare - waiva 200-250
Kubva makore 7 kusvika 9 okuberekwa - waiva 270-300
Kubva pamakore 10-12 - 320-350, pasi
Kubva pamakore 13 kusvika 15 okuberekwa - waiva 350-400

The chikamu digestible makabhohaidhiretsi mune zvokudya (pa magiramu 100. chigadzirwa):
Yakabikwa soseji - 1,1%, Sausage - 0,4%
Eggs - 0,9%, zai chena - 0,8%
Egg mondo - 1,2% Fish scallops - 3,3%
Kefir mafuta - 4.5% ruomba - 0.5%
Cow mukaka - 4.5%, zvinotapira yaiitwa yakapfupikiswa mukaka - 53,5%
Sour - 4.5%, 3.1% Sour
Cheese ane mafuta zviri 45% - 2.0% mafuta yokurenda chizi - 3%
Low-mafuta koteji chizi - 3.5%, pakati pemabhanzi efurawa kwegiredhi 1st - 52,7%
Peas - 50,8%, Buckwheat - 64,4%
Semolina - 70,1%, Oatmeal - 62%
Bhari zviyo - 70,5%, Pasta - 70,9%
Potato starch - 81% Wheat furawa 1st giredhi - 69,7%
Rice - 72,5%, mapfunde - 66,5%
Gorosi tika - 68,2%, chingwa gorosi - 50,3%
Rye chingwa - 42,5%, Apricots - 12%
Dried apricots - 63,5%, mazambiringa - 16.7%
Pears - 10.5%, akaomeswa - 69%
Cranberry - 7.5% Dried zvibereko - 51,2%
Lemons - 9.2%, Tangerines - 9.2%
Black the currant - 9.8%, maapuro - 11.5%
Plums - 10.7%, Watermelon - 8.8%
Dried porcini howa - 22.5%, mashizha pizi - 10.5%
Nwiwa - 8.6%, Courgettes - 3.5%
Cabbage - 5.2% Potato - 20%
Hanyanisi - 9.2%, twakadai - 7.6%
Cucumbers - 2.9%, madomasi - 4%
Salad - 2.1%, nhanga - 5,9%
Strawberry jamhu - 71,2% Cocoa - 38,4%
Uchi - 77,7%, Walnuts - 8.3%
Sugar - 95,5% Chocolate - 50,9%