Vanonyanya kupa makabhohaidhiretsi

Nokuti kusimudzira zvakakwana munhu vanoda kwete chete mapuroteni uye mafuta, asiwo makabhohaidhiretsi. Zvakakodzera nomwero nhamba yavo. Kuti varege kukuvadza muviri, zvinokosha kufunga utano mamiriro, mararamiro, zera. The zvakawanda saka nokuti mumwe chigadzirwa ane Absorção de Água. Various manyuko makabhohaidhiretsi, zvakakodzera chete kushandisa navo zvakakodzera nemitemo.

makabhohaidhiretsi basa

Makabhohaidhiretsi - huru kunobva simba, uye Naizvozvo simba nerubatsiro haumanikidzwi asava navo. Muvanhu, yavanobata zvinotevera mabasa:

• mumhemberero sechivako muchitokisi membranes;
• ishande kwetunhu amino acids uye nucleic acids;
• kuputsa mafuta;
• Yakanatswa mutumbi muchetura;
• kuchengetedza pamusoro kugarotamba nemavhairasi uye utachiona.

Carbohydrate yaunodya rinoitwa zvokudya uye mishonga sectors. Zviri kuvonga ehupfumi ayo, chikamu ichi hunokosha.

Ndezvipi zvekudya akapfuma makabhohaidhiretsi?

Carbohydrate mabhuku vari zvigadzirwa akasiyana, asi vaitungamirira nzvimbo inoremekedzwa dzinongoitika uchi. Zvinonzi sechinhu symbiosis pamusoro kasvisto uye miti nemhuka zvakazonaka. Just kushandisa kuva zvine mwero.

Asi zvokudya mhuka mwoyo makabhohaidhiretsi. Kazhinji lactose ndiripo mukaka, nokuti zviri nevakabva uye nekukudziridza anobatsira lactic asidhi utachiona ari muura. Saka pane kudzvinyirira yakaipa dzinotsanagura chinovira.

The chikuru tsime makabhohaidhiretsi - chirimwa zvigadzirwa, izvo akakamurwa:

• monosaccharides: shuga, fructose;
• disaccharides sucrose, maltose;
• polysaccharides cellulose, starch, pectin zvinoriumba.

Vegetables, michero uye michero zvinosanganisira:

• shuga: mazambiringa, mapichisi, maapuro;
• fructose: currants;
• sucrose: beets, makarotsi, cantaloupe.

Skins miriwo muchero ane polysaccharides. Vakawanda maltose varipo vari bhekari uye confectionery zvigadzirwa, furawa, bota, doro. Vakanatswa shuga wayo kugadzirwa kucheneswa zvachose 100% chaiyo sucrose.

Monosaccharides uye disaccharides

Monosaccharides - carbohydrate manyuko, izvo zvinosanganisira shuga, fructose. The zvinoriumba vari nyore sezvamunoita uye mvura-soluble. Vari sechinoitika manyuko simba zvivako zviri makabhohaidhiretsi.

Vanopa chinonhuhwira kuravira. Speed digestibility pamusoro makabhohaidhiretsi nokukurumidza. Mugumo chigadzirwa iri shuga muviri. shuga cleavage rinowanikwa muna shuga uye fructose.

polysaccharides

Complex makabhohaidhiretsi vari polysaccharides, asi vari ozeyewa zvishoma nezvishoma. Chazvo iri faibha (cellulose) isina ozeyewa mudumbu uye ura, uye rinoshandiswa pamusoro pekunatswa nemudumbu pakusvibiswa.

Zvinyorwa izvi zviri makabhohaidhiretsi zvinokosha pakugadzirwa mutsvina yadzo, izvo kazhinji kuratidzwa. Zvakaratidza kuti pasina faibha ura chinogona hazvishandi. Starch panguva kugaya anova shuga, asi cleavage rinoitwa pamwe makemikari. Gelling kushanda zviri polysaccharide rinoshandiswa kugadzirira ndiro zhinji.

Chii nezvezvokudya rayira?

Mumwe munhu kuti kusimudzira zvakakwana zvinodiwa makabhohaidhiretsi. Panobva simba kunoita muviri kuti ishande zvakanaka. Nezvezvokudya ukoshi nokuti makabhohaidhiretsi internet fufune, anonoke starch kudzikisirana, kuvapo pectin zvinoriumba. Vari zano kuzvishandisa kuti 80% kubva polysaccharides.

Nezvezvokudya kutokurudzira kudyiwa hwakatsetseka zvigadzirwa kubva hwakatsetseka negorosi. Michero inofanira kuva kwayo dzinongoitika chimiro. A confectionery, digestible zvokudya zvinofanira kuvapo patafura kuti pazviitiko.

Kana carbohydrate yaunodya zvakafanira kufunga mamiriro utano. Kazhinji, nerimwe chigadzirwa mumuviri ane maitiro chinoratidza kana kurishandisa kana kwete. Nezvezvokudya angarayira kuti kufungawo simba vaparadzwa.

Results nekushaya nekusazvidzora makabhohaidhiretsi

Kana muviri asingadi kupinda uwandu makabhohaidhiretsi zvakafanira, ipapo akaderedza mumuviri uye mupfungwa basa. Mune zvimwe zviitiko, mwoyo kunoitika. Unopinza kukamurwa yenhengo izvi rinowanika ketosis, uye chepfu vamiririri zvingakonzera uropi.

Kana ane zvakawandisa uwandu makabhohaidhiretsi kuuya vazhinji chiropa glycogen, izvo zvinowanisa simba. Kana waida kuti inopedzwa. Manyuko makabhohaidhiretsi mumuviri -wedzera. Kana zvokudya akapa zvakawanda, zvakawandisa iri iiswe muchimiro mafuta.

Basa Mishonga faibha

Kubatanidza makabhohaidhiretsi uye Mishonga faibha. Chimiro chavo zvinofanana zvakaoma makabhohaidhiretsi, asi havana akapotsa vasiri ozeyewa mumuviri uye kwete kumupa simba sei. Asi vari kunodiwa kuti munhu. zvinoriumba izvi zvinodiwa ndezvedumbu kushanda zvakanaka. With faibha inowedzerawo intestinal motility.

Mishonga faibha kubvisa pamuviri, remafuta akawandisa, muchetura, carcinogens. Zvakaratidza kuti zvakamisa hurongwa inoshandiswa kudzivisa mwoyo chirwere, kenza uye chirwere cheshuga. Pamusana kwavari, kuvandudza kunzwa hwokuzara, nekuda ichi, kunyange vashoma zvigadzirwa kunopa mukaguta kwenguva yakareba. pfuma iyi anodiwa yokurasikirwa uremu.

Mishonga faibha - chinokosha tsime makabhohaidhiretsi, nekuti navo pane kwetunhu vhitamini B iri ura. zvigadzirwa ava akakodzera vegetarians. Kwainyanya zviyo, saka anobatsira kuti muviri pastries, breads, pastries, michero uye miriwo.

Asi mbishi foodists chingwa uye furawa zvigadzirwa havasi akakodzera. Uyewo, havadyi zviyo. Vanonyanya kupa makabhohaidhiretsi - michero, miriwo, akaomeswa michero uye nzungu. The zvigadzirwa maviri okutanga saturate muviri uye Mishonga faibha. Asi kuti aiva makabhohaidhiretsi zvakakwana, nhamba yavo inofanira kuva inokosha.

Pakati raida zvigadzirwa zvinosanganisira nzungu. Asi chete tichiyeuka kuti pamwe makabhohaidhiretsi mumuviri anogamuchira kwemafuta. Somuenzaniso, omuamanda (100 g) unotora makabhohaidhiretsi (13 g), mafuta (53 g), saka hudeyuschego chinofanira kuparadzwa diki zvakawanda.

Kuderedza uwandu makabhohaidhiretsi zvaunogona, asi kana permit utano chete. chengeto akadaro hahugari refu, zvimwe nemigumisiro yakaipa hazvingadziviswi. Nani asi, shandisa navo mukati inowanzotorwa siyana.

comprehensibility

Zvakakosha kushandisa zvose zvezvinhu izvi. mabhuku akasiyana makabhohaidhiretsi kukamurwa nokukurumidza uye kupinda mukati ropa. Naizvozvo, starch, chingwa uye zviyo angava akasiyana sei pamusoro muviri. shuga kuitwa kunoitika nokukurumidza. Somuenzaniso, 100 g zvibereko kunowedzera uwandu ropa munguva pfupi, hazvigoni kutaurwa nezvimwewo.

Ndapera nokuda excitation pakati rwatata iri dzakaona secretion insulin yakakodzera kusunungurwa chakaita zvokugadzirwa pezvakaitwa zviri kusashanda. Ndokusaka shuga iri dzikwanise mafuta, uye dzimwe nguva ari remafuta akawandisa. Norma kupedzwa chigadzirwa haazogumisi kukuvadza.

Abatwa chirimwa zvokudya slozhnousvoyaemye zvinoriumba - cellulose uye pectins havana simba ukoshi uye saka zvinenge zvose zvachose muviri. Imhaka yokuti vakapiwa zita iri roughage. Asi havana zvakakodzera mune kugaya sokutadza gwenya basa ura. Products pamwe kutsigisa igwa hurongwa angarayira kushandisa kuti kupatirwa. Kubatsira wholemeal chingwa, michero, miriwo.

wokuyera

Kudiwa makabhohaidhiretsi kunotemwa evanhu simba rakawanda. Vanhu vanoita basa kuramba chokuita kwomuviri basa, zvigadzirwa zvakadaro vanofanira kudya zvakawanda. Vaya vanoita basa uzivi uye kutamira shoma kudiwa zvishoma carbs. Kune vakawanda vaibvuma mitemo:

• vechiduku - 80-100 d digestible shuga;
• vakwegura - 50 g

With makore muviri pamuviri kunova nomumugwagwa kwaitora nguva, shuga refu nguva circulates muropa, asi anononoka kumhanya anova glycogen. Ndokusaka pane yakawanda mafuta uye remafuta akawandisa, zvinoita kuti vakawanda zvirwere.

Change mwero makabhohaidhiretsi kubatsira dietitians, vakapiwa uremu, zera, mamiriro utano. Kushandisa zano nyanzvi, nguva dzose kuramba uri chimiro, pasina impacting zvakaipa utano.

Makabhohaidhiretsi vanokosheswa hwokupa yakawanda simba. Ndokusaka inodzora caloric. Vanhu vane ndakafuta vanoda tirambane, unogona kuderedza caloric yaunodya nokuderedza uwandu carbohydrate rinodyiwa. haateverani kubva Muterere zvachose kubvisa mapurotini uye mafuta. Vanogona chete kuva shoma panguva kusvikira kurema haridzoki kune dzose. zvinoriumba izvi kuvimba utano hwevanhu.

Chete kubva makabhohaidhiretsi anobatsira dzinongoitika zvigadzirwa, uye yakanatswa zvihwitsi zvinokuvadza muviri. Ekupedzisira zvinosanganisira makeke, pizza, aizikirimu, zvihwitsi, Jam. Ivo chaizvo mukuru-mafuta, kunze muviri haangavi mudyi anodiwa zvinoriumba kuti zvarakanga kukura. Asi kugadzirwa zvinhu zvakadaro kuwedzera, kutyisidzira utano vanhu.

Makabhohaidhiretsi havafaniri kubviswa zvachose kubva zvokudya, sezvo hurongwa inokosha. Vanogona chete zvakawanda zvokudya, ipapo unofanira kudzosera runodiwa uwandu. Chete nokuda kutambira anodiwa zvinoumba muviri kushanda pamwe miganhu.