Ndezvipi zvakakosha kune hupenyu hwakanakisisa? Ndizvozvo, simba rinopinda mumuviri wedu pamwe chete nezvokudya zvatinodya. Uye izvi zvinoratidza kuti isu tinofanira kuparadzanisa zvakanyatsorondedzerwa nezvakabhaidhidhi , mune zvigadzirwa zvazvo zvakakura. Uyezve, zvinokosha kuyeuka kukosha kwavanoita kumunhu wemuviri.
Ndezvipi zvekudya zvine zvishoma zvidhahydrates?
Vaya vanotevera chimiro vanoziva kuti mutengo wemiti yakagadzirwa nemakhahydrates chii kupfuura zvavanoda. Zvechokwadi, parutivi rumwe rutivi ivo vanodikanwa kuti vasvike musimba, pane imwe - kutsvaga kwavo kwakazara nechitarisiko chekurema kwakanyanya. Saka, zvinotengeswa nekasiki yehydrohydrate zvinyorwa zvakanaka kune vatsigiri vemararamiro anoshanda:
- Courgettes . Handigoni kutenda, asi mune imwe yemiriwo yakadaro, kwete kupfuura magiramu manomwe emakrohydrates. Uye, kana iwe uchida spaghetti, edza upfu hwechigadzirwa kuti utsive zukini yakasanganiswa.
- Koliflower . Muchikamu che "low-calorie starch" chete 5 gramu ema carbohydrates. Mukuwedzera, chigadzirwa ichi chine akawanda antioxidants.
- Leaf of beet . Mune imwe ndiro, 1 g yemakrohydrates. Usakanganwa kuti ichi ndicho chakakosha chinokonzera potassium.
- Mushroom . 1 ndiro - 2 gramu ema carbohydrates. Nenzira, mhando dzose dzehowa dzinodzivirira zvachose maitiro ezvirwere zvezvirwere zvezvirwere kubva kumavirusi uye kutonhora.
- Celery . 1 stalk - 1 g yemakrohydrates. Inowedzerawo mapfupa uye inobatsira muviri kunyanya kuwedzera calcium.
- Cherry . Rimwe ndiro duku rematata rine 6 g yemakhahydrates. Ichi ndicho chikonzero chakanaka chekurwisa kenza antioxidant.
- Apricots . Kana wadya michero miviri, iwe uchazadza muviri wako ne 8 g yemakhahydrates. Uye marara emaruva ane zvakawanda zve beta-carotene.
- Strawberries . 1 kapu - 11 gramu emahydrohydrates. Kana iwe uri zino rinotapira, shingairira zvakasimba pane berry iyi nokuti ine shuga shoma.
- Som . Mukugadzirwa kwehove iyi hapana makhaidhihydrates zvachose.
- Minced turkey . Muchiri, uyewo mune zvakagadzirwa kare, hapana makhahydrates.
Kutaura pamusoro pezvokudya zvine zvishoma zvidhahydrates, hatigone kutadza kutaura nezvekudya, nyama yenguruve, kubika nyama, mafuta, mazai, cottage cheese, tofu, jerky , mbeu dzomupuru.
Ndezvipi zvekudya zvine mazhinji e-carbohydrates?
Saka, tichanyorera zvinyorwa zvehuwandu hwehuwandu hwemakhahydrates:
- tsukatsi chena (98 g gorohydrates);
- uchi (81 g);
- maruva (75 g);
- mazambiringa akaomeswa (78 g);
- rizi (76 g);
- cookies (75 g);
- macaroni, mazuva, upfu hwegorosi wepamusoro-grade (76 g).
- oatmeal, peas, nyemba, buckwheat (65 g).