Kubva pamapuroteni, mafuta uye makhahydrates, ndicho chikamu chekupedzisira chinoumba huwandu hwezvokudya zvevanhu. Inobva kumaginhadhiroti tinowana simba iro muviri unopedzera pane basa rinokosha, chiito chepfungwa uye chepanyama uye zvimwe zvose. Kubva munyaya ino uchawana kuti ndezvipi zvekudya zvakabatana nemakhahydrates.
Chii chinonzi carbohydrate foods?
Zvichienderana nehuwandu hwemakrohydrates ari muchigadzirwa, zvese zvehydrocarbon-zvine zvokudya zvinogona kugoverwa muzvikamu zvakasiyana:
- 65 g kana kupfuura ne100 g yezvakagadzirwa: zvikafu zvine zvakanyanyisa zvakagadzirwa nehydrohydrate;
- 40-60 g: michina ine yakakwirira;
- 11-20 g: zvishandiso zvine zvinyorwa zvinoenderana;
- 5-10 g: zvishandiso nechomukati;
- 2-4,9 g: zvigadzirwa zvine zvinyorwa zviduku zvakanyanya.
Zvokudya mukati mazvo makhabhohydrates akawanda zvakanyatsopesana muzvokudya zvekurasikirwa (zvikamu zviviri zvepamusoro).
Mukuwedzera kune kupatsanurana, makhaidhaidhi akaparadzaniswa kuva akanaka uye asina kunaka. Bhuku rakaipa, rinokuvadza rinosanganisira doro, shuga uye chero masipi (sweets, ice cream, carbonated drinks, etc.). Nekudya kunorema kurasikirwa, ichi chikamu chinofanira kubviswa kubva pakudya, sezvo kune zvakawanda zvisingabatsiri makoriki mune zvekudya izvi - hazviiti chero chinhu chakanakira mumuviri.
Makhaidhaidhi akanaka anowanikwa mumiriwo, pasta kubva durum gorosi, zviyo zvechingwa, zviyo nemashizha. Inogadzirwa zvishoma nezvishoma uye inopa manzwiro evanhu venguva refu, izvo zvinoreva kuti iyi ndiyo yakanakisisa yemakinhydrate yezvokudya zvekudya.
Kuziva kuti, maikirinidipu emiti ekurasikirwa kwekureruka inobatsira, haugoni kuisa pane zvakakosha zvikamu uye nokukurumidza kuzadzisa zvaunoda.
Carbohydrate foods: kupi uye zvakadini?
Funga nezvinyorwa zvakasiyana-siyana, izvo zvinoparadzanisa zvokudya nehuwandu hweakinehydrates per 100 magamu emugadzirwa. Ngatitangei nezviratidzo zvakakura uye tifambe kune zviduku.
1. Zvokudya zvakawandisa mumakhahydrates:
- shuga, uchi;
- mazambiringa akaomeswa, mazuva;
- candy, marmalade;
- buckwheat uye semolina pariji;
- mucheka mutsvuku, patafura;
- mapapiro akanaka;
- jam uye zvimwe zvakafanana.
Kwete chete nekudya kunorema kurasikirwa, asiwo nekudya zvakakwana kuti uchengetedze uremu hwakadaro hunofanirwa kubvumidzwa zvikuru kazhinji, kuitira kuti urege kuwandisa muviri nemakori asina chinhu.
2. Zvimwe zvinhu zvine zvakakwikwidzana zvehydrohydrate:
- chingwa chero;
- peas uye nyemba;
- chokoti (chero, kunyanya mukaka nemuchena);
- halva nemakeke.
Mishonga kubva muchikamu chechipiri pakudya kwakakodzera haifaniriwo kuonekwa patafura isinganzwisisiki - kwete kupfuura 1-2 nguva pamwedzi.
3. Zvishandiso zvine zvinyorwa zvine mahydrohydrate zvishoma:
- cheese curd uye zvimwe zvakafanana;
- mazambiringa, maapuro;
- cream cream ice cream;
- mbatata, beet;
- michero yemichero.
Sweets mashandisi evanhu vatsvuku anowanikwa mune izvi, chikamu chechitatu - pano uye zvakakwirira-calori, nemiti, uye syrki. Kuendeswa nemishonga iyi pakukura zvishoma.
4. Zvishandiso zvine zviduku zvine mahydrohydrate:
- squash, dzungu, kabichi, karoti;
- watermelon, pears, plums, peaches, apricots, citrus, kiwi uye zvimwe zvibereko.
Chikamu chechina chinounganidza zvinhu zvakawanda, izvo munhu wese anogona kukwanisa kudya zvakakwana. Icho chinhu chiri nyore uye chikafu chemuviri.
5. Zvishandiso zvine zvishoma zvinogadzirwa nemakhahydrates:
- lemon;
- mukaka, kefir, mukisi wakasviba, kottage cheese;
- makungu, radish, tomate;
- onion bhinzi, lettuce;
- mushroom mushroom.
Kana uchinge uchinge urema, zvigadzirwa kubva pa5 uye 4th zvinyorwa zvichave zvakakunakira iwe. Zvisinei, yeuka, iwe unogona kupora kwete chete kubva kune zvakanyanya zvehydrohydrates, asi zvakare apo iwe unodya kudya kwakanyanya kwemafuta. Saka, kana ukasarudza midziyo yemiti - zvakakosha kutarisa maitiro avo asina mafuta.