Zvose zviri nyore uye dzakaoma kunzwisisa mahydrohydrates emuviri wemunhu zvakafanana nezuva kumiti nemiti.
Kuga ega-carbohydrates itai zvinotevera:
- glucose (mamwe mazita: mazambiringa shuga, dextrose). Inowanikwa muzvibereko zvakawanda uye majiji (pakutanga) - mazambiringa emuzambiringa];
- fructose - inowanikwa muzvibereko;
- sucrose (glucose nefructose). Pamusoro pazvo, 95% inonatswa shuga;
- Maltose (zvisinei - shuga yehutu). Tichazviwana mumichero yezviyo, tomate, uye nectari uye mapepa emimwe michina;
- lactose (zvisinei - shuga yemukaka). Inowanikwa muzvigadzirwa zvemiti;
- galactose. Icho chiri chikamu che lactose.
Glucose ndiyo inokonzera simba kune chero mhuka inorarama. Chokutanga pane zvose, zvakakosha kuti uropi uye chiropa, pamwe nemwoyo, itsvo, mitsipa nedzimwe nhengo. Iyo glucose iyo inobatanidzwa mukushandiswa kweglycogen - nzvimbo yakachengetwa iyo muviri inotakura muchiropa uye musimba uye inokurudzira kana kuine kushaya kamwe kamwe kweglucose.
Munenge mishonga yose ine zvinyorwa zvine makedhaidhadhi anoratidzika nekunaka kwakanaka:
- shuga;
- uchi;
- chocolate;
- jam, jam, jams;
- confectionery;
- Chibereko chinotapira chinonaka;
- kunwa kunotapira.
Mahydrohydrates ari nyore anonziwo anotsvaga, sezvaanenge achinyanya kudyiwa nemuviri (glucose inowanikwa nokukurumidza kupfuura vamwe vose) uye inobva yapa izvo zvishoma nehuwandu hwemasimba - nekuda kwekuti shuga inopa muropa inomutswa nokukurumidza.
Zvisinei, inenge iri pakarepo, isina kana kuderera, shuga inowirazve - nokuti pancreas inopinda muropa guru zvikamu zve insulini, yakagadzirirwa kubvisa kubva kuropa rekupararira kwehuga. Nokuda kwechikonzero ichi, zviri nani kuti usadye masukisi akawanda, uchitsiva nemiti yakagadzirwa ne-carbohydrate yakaoma-iyo isingamutsvaki kukurumidza kukurumidza muzinga re shuga.
Ndezvipi zvokudya zvine zvinokonzerwa nemakrohydrates?
Mumiririri anowanzojairika weakaghijidhart is starch. Nokudaro, isu tinogona kutaura kuti makominehydrates akaoma anowanikwa mune zvese izvo zviripo kune starch - zvakadai se:
- rice;
- chingwa;
- pasta;
- mbatata;
- nyemba;
- miriwo uye michero.
Kumutsetse weakaginijidhaini akaomawo munewo michero yemafuta (yakadai sepectin uye cellulose), iyo isingafambidzwi nemuviri uye, nokuda kwechikonzero ichi, haisi kupa simba. Zvisinei, mafivha aya anowedzera manzwiro ekugadzikana uye anodikanwa nokuda kwebasa rakanaka remukumbo.
Muzhinji, michina yakasimwa inowanika muganda rezvibereko, miriwo, maruva, zviyo uye, kazhinji, mumiti yemichero isina kuwanikwa. Somuenzaniso, 1 chikamu chechingwa chena chinongoda 0,8 gramu yemashizha emiti, asi muchikamu chimwe chezvokudya zvose (nyema), tinowana 2.4 gramu ehutanda.
Mahydrohydrates akakomba anonziwo marefu ehydrohydrates, nokuti anopisa zvishoma nezvishoma kupfuura mashoga ehydrohydrates - naizvozvo kuva nguva dzose glucose ropa. Semuenzaniso, rizi rakasununguka rinobudisa mairi makori maviri neminiti, asi shuga, ichipisa nekukurumidza, inodarika zvinopfuura 30 makori neminiti.
Mahydrohydrates akawandisa akakwirira zvakakosha kune zviri nyore, sezvo zvisingakonzere kuwedzera kwakasimba mune shuga yeropa uye kupa muviri muviri nesimba kwenguva refu. Zvose zvinokonzerwa nema carbohydrates zvinotanga kuputsika kusvika glucose, uye chete zvino inobatwa nemuviri.
Mitambo yezvokudya uye makhahydrates
Iyo inonyanya kufanirwa mitambo yekuwedzera pamwe nehuwandu hwemaginhaidhyti yehuwandu inonzi weight gainer. Zvisinei, inofanira kurangarirwa mupfungwa kuti zhinji mahydrohydrates mu geyner ndiwo mashuga kana mamwe majeehydrates anotsvaga uye anogona kutungamirira kumafuta akawanda kunyange mushure mokunge uchitevedza. Nokudaro, chisarudzo chakanakisisa chaizova chigadzirwa chemagetsi.
Nzira yakanaka ndeyekudya imwe chikafu nema carbohydrates 2-4 maawa musati maita basa uye zvidhake (somuenzaniso, rimwe bhanana) awa musati maita basa.
Edza kudya anodarika 30-50 gramu yemakhahydrates mumaawa maviri ekutanga mushure mekudzidziswa - kudzorera musimba wako. Semuenzaniso, 50 gramu ema carbohydrate anowanikwa mune zvekudya zvinotevera:
- 1 guru bhanana;
- 2 mativi (60 gramu) echingwa;
- 1/2 baguette chingwa;
- 1.5 makapu (300 ml) juice yemichero;
- 600 ml isotonic drink;
- 1 simba bar;
- 6 tablespoons (200 gramu) efurazi yakagadzirwa;
- 1/2 mukombe yakabikwa mupunga;
- 3/4 litre yemukaka.
Zvinokwanisika kudya pasina makhahydrijiti here?
Mumuviri wedu unoda kutenga gorobhaidharini zuva rega rega, uye tinovatsvaga nyore nyore muzvokudya zvose. IWorld Health Organisation inofunga kuti iyo yakagadzirwa nemakrohydratiti akaoma uye akaoma anofanira kuva 50-55% ezvokudya zvezuva nezuva zvemunhu. Edza kutora 3-5 gramu e-carbohydrate zuva rega rega kilogram imwe yehuremu hwako - uye chengetedza kuti ma carbohydrates anowanikwa mune zvekudya zvinowanikwa kakawanda patafura yako.
Carbohydrates ndeyekuti muviri wedu uve nyore uye nyore nyore kuwana simba. Muviri wemunhu unoparadzanisa maitiro e-carbohydrates akaoma kupinda mukati maro muzvikamu zvitatu: mvura, glucose (iyo inowedzera kushandiswa kuva simba), uye carbon dioxide (iyo inotorwa kuburikidza nokufema). Muchiitiko apo muviri wacho hauna kukwana makhahydrates (semuenzaniso, kana uri kugara pakudya kwemakinhydrate), inotanga kuputsa mafuta uye mapuroteni kuti awane simba. Uye izvi zvinoda simba rakawanda remuviri wedu uye zvinotungamirira kukurasikirwa kwekureruka zvakanyanya.