Isu tinoshandiswa pakuziva kuti makhahydrates ari akaenzana nehuipi hunotyisa kune muviri wemunhu. Zvinoratidzika kuti, ivo, makhahydrates , ndivo vanokonzerwa nokuwedzerwa kwevanhu, uye vanofanira kunge vakadziviswa zvachose kushandisa. Kutaura zvazviri, marubhaidhyiti zvokudya zvinogona kuva "zvakanaka" uye "zvakaipa", uye hazviiti zvachose zvichienderana nekuti (kunyanya, maruva akawanda ehydrohydrate) inopinda kudya kwekhabohydrate.
Makarubhaidhirheni akareruka uye akaoma
Zvokudya zvinogona kugoverwa mune izvo zvinenge zvakakura kwazvo, zvakakura, zvishoma, uye zvakaderera zvine mahydrohydrate. Panguva imwecheteyo, zvokudya zvinobva kune chikamu "chikuru kwazvo" zvinogona kuva zvakakosha zvikuru kupfuura yakaderera-carb product.
Chinhu chikuru chaunoda kutungamirirwa nechisarudzo chemakhahydrates ndeye glycemic index, kureva, kuti huwandu hwehuga hweropa hunowedzera sei mushure mekudya kwehydrohydrate. Kana iyo GI (glycemic index) yakakwirira, saka chigadzirwa chakadaro chinoita kuti kukura kwechirwere cheshuga nekurema, nokuti inoshanduka kuva shuga nokukurumidza, izvo zvinokonzera kuti pancreas ibudise yakawanda ye insulini.
Kunewo makhabhohydrates zvokudya ekurasikirwa kwemazivi - izvi zvinowedzera kuwedzera kwehuga yeropa, zvishoma nezvishoma, zvinowanzosimudzira kugadzirwa kwe insulini, uye kuva, kudzivirira chirwere cheshuga. Zvigadzirwa zvakadai zvinokonzera kuora kurasikirwa, nokuti vanopa satiety kwemaawa 4-6.
Ndezvipi zvinobatsira zvekhakheni-ehydrates?
Kutaura kwekuti makhaidhaidhidhi anodikanwa kwatiri kunotsanangurwa zvakajeka mumitemo yekudya kwakakwana. Mushure mezvose, mukudya kwedu mugove wemakhahydrates ndeye makuru-50%. Icho makhahydrates - ichi ndicho chinyorwa chikuru chemasimba. Vanowedzera kubwinya kwemasabolism, uyewo vanoita kuti kubudiswa kwe seratonin - hormone yemufaro. Pasina makhaidhaidhi, mabasa epfungwa achave asina simba, nokuti uropi hunojaira "kutongerwa" nehuga.
Izvo zvokudya zvakanyanya mu-carbohydrate
Kuti uratidze kuti kunyange iyo yakagadzirwa nemakinehydrates yakawanda inogona kubatsira, tinokurudzira kuti utarise urongwa hwezvinhu zvakagadzirwa nehuwandu hwemakrohydrates kubva pa 65 g pa100 g wehutatu:
- mazambiringa akaomeswa;
- nguva;
- rice;
- macaroni;
- buckwheat;
- uchi;
- jamu;
- sweets;
- marmalade;
- marshmallow;
- shuga.
Zvechokwadi, hatisi kuzotaura pamusoro pekubatsira kwemasipi uye shuga, asi kuramba kuti mazambiringa akaoma, mazuva, uchi hausi kudiwa kune munhu mune zvimwe zvese, zvisiri zvinyararire. Kana ari marmalade uye maruva - zvinonyanya kuzivikanwa sweets, izvo iwe unogona kuzvikwanisa kunyange pakurasikirwa.
BEECH
Pamakinehydrates, zvakare, unogona kuderedza uremu. Kuti uite izvi, unongoda kutora zvigadzirwa pamutemo wepasi GI. Zvisinei, kugara pazvokudya zve-carbohydrates, iwe unogona kukurumidza kuwana kurasikirwa kwakakosha kwemasimba mashoma - nekushayikwa kwemapuroteni muzvokudya hazvigoneki.
Zvadaro, iwe unosarudza kuchinjira kuprotini yezvokudya (kuitira kuti urege kurasikirwa nemishumo inokosha). Munyaya iyi, uchava nemafungiro akaoma, kuora mwoyo, kushaya simba kwebasa rekufunga - izvi zvose zviratidzo zvekushaikwa kwemakhahydrates.
Kuongororwa kusakanganiswa kwezvinhu zvose zviri zviviri, vanosarudza makedhihydrate-protein zvokudya zvekurasikirwa. Mhando yakadaro kunyange ine zita rayo - BUCH (protein-carbohydrate alternation).
Nheyo yekudya iri nyore kwazvo:
- Zuva 1, 2 - mapuroteni akawanda, mashoma emakrohydrate;
- Zuva 3 - Maharobhedhaini, Minimum Protini;
- Zuva 4 izuva rakanyatsorongeka.
Mazuva maviri okutanga iwe unogadzirisa makhahydrates - chinhu chinonyanya simba chemuviri wedu. Nokudaro, ari kutsvaga chimwe chibereko-mafuta. Zvisinei, kana kushayikwa kwegluidhydrate kunotora nguva yakareba kwazvo, tichazotanga "kudya" mapuroteni tissue kubva mumuviri, sezvo mafuta ose omuviri asingatyi kurasikirwa, nokuti ndiyo ndiyo yakanakisisa yekupa simba re "zuva remvura." Saka, unoda kuwedzera marubhaidhidhi pazuva rechitatu. Zvadaro zuva ihwohwo kudya kwakakwana . Zvose izvi zvinogona kudzokororwa mukati mevhiki, kana maviri, kuitira kuti uwane huremu hunoda.