Nhasi, vashandi vezvokudya vane simba vachiridza hwamanda kuti kudya zvokudya zvakawanda zvakagadzirwa ne-carbohydrate panguva yekurwa nekisikiti yakawandisa hazvibviri. Kunyange zvakadaro, kuti uone kushanda kusina kuvhara kwechiropa, kushandiswa kwema protini nemafuta, chikamu ichi mukudya kwevanhu chinofanira kunge chiri chikamu chezana chezana chezvokudya.
Yagara ichinyatsozivikanwa kuti muviri wedu unobata zvokudya zvakagadzirwa mumakhahydrates uye mapuroteni muhafu yekutanga yezuva, zvakadai sechingwa, hupfu hwezvokudya, mafuraji, sweets, chokoti, mazai, mishonga yemakaka, nezvimwewo. Inofanira kushandiswa mangwanani, kuitira kuti zvinhu zvose zvidzidziswe uye zvashandurwa kuva simba rinodiwa musikati. Muchikamu chino, tichakuudza kuti ndezvipi zvekudya zvine ma-carbohydrates, ayo achakubatsira kuziva nguva uye chii chiri nani kuchengetedza zvakakosha uye kuchengetedza chimiro chemasabolism chaiwo.
Ndezvipi zvokudya zvakapfuma mu-carbohydrates?
Apo zvinosvika kumagidhahydrates, tinobva tangofunga nezvekeke, masipi, chokoti uye zvese zvezvinhu zvakabikwa. Asi chaizvoizvo ivo vari mune zvose zvigadzirwa zvatinodya, asi zvakasiyana. Mazhinji e-carbohydrate anowanikwa muchingwa, bhabheri, chokoti, marmalade, shuga, pasta, buckwheat, manga, jam, halva, makeke, mazuva, uchi, legumes, rizi, pezi nenyuchi.
Zvokudya zvakapfuma mu-carbohydrate yakaoma uye pasi GI zvinogona kudyiwa kakawanda uye zvinoshandiswa pakudya kwekudya. Inosanganisira porridges (kunze kwema semolina), chingwa chakazara, rizi rakasvibirira, upfu hwakakwana hwegorosi pasta, michero nemiriwo. Asi hamburger dzakasiyana, ice cream, chokoti mabhodhi, candy, makeke ane zvinyorojidhaiti zvisinganzwisisiki, zvinodiwa kudya zvishoma sezvingaita, vane GI inopfuura makumi manomwe, iyo inogona kukuvadza utano, kukurudzira kuwedzera, kuwedzera shuga yeropa. Saka, kuitira kuti ugare uine humiro hwakanaka mukudya kwako, zviri nani kuisa zvinhu zvakagadzirwa neGI iri pasi.
Zvokudya zvakapfuma muzvinyorojidharini uye mapuroteni
Zvinonyatsozivikanwa kuti izvi zviviri zviri mumuviri womunhu nguva dzose "zvinoshanda" mumagetsi, saka hazvidi kuti zviparadzaniswe. Kudya zvokudya zvakagadzirwa mu-carbohydrates uye mapuroteni kunopa muviri nehuwandu hwekugadzira amino acids inofanirwa kudyisa musimba, inokurudzira kugadzirwa kwe insulin, iyo inobatsira kuderedza shuga yeropa, inotitadzisa kupera simba, kupera simba uye mafungiro evanhu.
Zvakanakisisa kugovera zvokudya zvakapfuma mumaproteine uye makhahydrates nenzira yakadai yokuti 1/3 yechikamu chacho ine mishonga ine mapuroteni uye 2/3 ine makhahydrates . Mutemo uyu uchakubatsira kuti uchengetedze utano hwako uye uremu hunowanikwa.