Makabhohaidhiretsi ndeimwe yemapoka akakosha ehutano mukudya. Kubvisa macarbohydrates kukuvadza hutano zvakanyanya nekutadza kuunza chikafu chinodiwa kumuviri. Iwo mamorekuru ehupenyu anoumbwa zvachose nekabhoni, haidrojeni uye maatomu eokisijeni; uye, sezvamunoziva vazhinji, basa ravo nderekupa simba nekukurumidza uye kubvumira kushanda kwakakodzera kwemuviri.
Imwe nguva yapfuura takakuudzai mhando dzakasiyana dzemakabhohaidhiretsi izvo zvatinogona kuwana muchikafu, asi ndinoda kunyura zvishoma mune izvo zvigadzirwa zvatisingazivi kuti zvinogadzirwa nei. Iwe uri mumwe weavo vanhu vanoda kuziva vanotenderedza mudziyo kuti vaone kuumbwa kwemapuroteni, mafuta, sodium uye makhahydrates? Zvichida mune dzimwe zvinonyatsooneka, sezvakaita pasta kana chingwa, asi nhasi ndinoda kukuratidzai zvimwe zvakawanda.
Sei macarbohydrates achikosha?
Musoro wangu unoputika pandinonzwa kuti mune zvimwe zvekudya unofanira kubvisa macarbohydrates kana uchida kuderedza uremu, kana kuti haugone kuadya husiku nekuti anokufuta. Kugadzira nhema dzenhema pamusoro peimwe boka rekudya kunovaka muviri kunokonzera kukanganisa mumuviri uye haizoshande zvakanaka. Kana iwe uri mutambi, iwe uchaziva kukosha kwekudya macarbohydrates kuti uite zvirinani.
Zvinogona kutariswa kuti ivo vane basa rekumisa basa remapuroteni, vachishandisa mapuroteni.
Zvichienderana nemhando yekabhohaidhireti yatinodya, kugaya kuchave kwakanyanya kana kushoma nekukurumidza; kunyangwe ichienzaniswa neprotein kana mafuta, ndiyo inokurumidza. Glucose inotorwa kubva kwavari, inova ndiyo sosi yesimba rinoshandiswa nemuviri kuita chero chiitiko kana maitiro emukati.
Kuvarambidza mukudya kunoisa hutano nekuita kwemuviri mungozi; Kana iwe ukadzidza kusanganisa iwo nekurovedza muviri, muviri unogadzira biomolecules yakagadzirirwa kudzora uremu uye kunatsiridza kuramba mitambo.
Zvokudya zvatingawana macarbohydrates
Kupfuura izvo zvinozivikanwa kune vese, senge miriwo, michero uye zviyo, ndinoda kuti iwe uwane zvimwe zvekudya zvine "zvakavanzika" makhahydrates uye zvaungadai usina kumboziva.
Shuwa
Hongu, shuga, ingava chena, shava, musyrup kana muuchi, inzvimbo huru yemacarbohydrates. Hongu, chero chinotsiva shuga (stevia, sweeteners, molasses, nezvimwewo) chine chikafu ichi, saka teerera kana uchibheja pane "zvisina shuga".
99% yezviri mukati meshuga chena ndeye hydrates, nepo mubrown iri 8%. Haina kuipa, kana kuti ine chepfu, sezvatinotungamirirwa kuti titende. Kuenderera mberi nekushungurudzwa kana kusaziva ndiko kunotungamira kumatambudziko emwoyo uye kuunganidzwa kwemafuta.
Zvigadzirwa zvemukaka
Kunyangwe zvigadzirwa zvemukaka (mukaka, chizi kana yoghurt) zvichizivikanwa nekuda kweprotein, mafuta uye calcium zvemukati, chokwadi ndechekuti zvinewo makabhohaidhiretsi. Iyo yakanyanya kuwanda hydrate is lactose, inova rudzi rweshuga (monosaccharide) inoputsika nyore nyore. Lactose ine basa rekupa kunhuhwirira kunotapira kune zvigadzirwa zvemukaka, kuwedzera pakuva nemacalorie mana pagiramu.
Chii chinoitika mune zvigadzirwa zvisina lactose? Vanomira kuva nemahydrates here? Zvakanaka kwete chaizvo. Sezvaunonyatsoziva, makambani mazhinji anowedzera molecule (lactase) kumukaka, iyo inopwanya shuga yemukaka kuita mamorekuru maviri akareruka uye nekudaro haakanganisa kugaya kwedu. Haisi chaiyo "lactose isina", ndeye lactose + lactase. Saka huwandu hweshuga hunenge huchinje uye isu tichiri kudya nhamba imwechete ye carbs.
ultra-processed products
Chero chigadzirwa chekupedzisira-chakagadzirwa chichava nehupamhi hwemakhahydrates, asi zvirokwazvo kwete yehutano hwakanaka. Pastries, chikafu chisati chabikwa, chingwa cheindasitiri uye kunyange masoseji ane makabhohaidhiretsi. Vamwe vanoishandisa sechinotsiva chikafu chinodhura (somuenzaniso, ham inowanzobva pane starch yembatatisi), uye vamwe kuti iite kupindwa muropa neshuga.
Doro newaini
Zvinwiwa zvine mavambo mumichero kana zviyo zvinochengetedza macarbohydrates ekutanga. Ndicho chikonzero kwagara kune mubvunzo wekuti doro (doro kana waini) rinowedzera mafuta kupfuura chinwiwa chakasvibiswa. Chaizvoizvo, muzvinwiwa zvakanyungudutswa hatizowani chero rudzi rwekudya, simba chete uye macalorie asina chinhu; asi mudoro newaini tinogona kuwana makabhohaidhiretsi, zvicherwa nemavhitaminzi. Nenzira ine mufungo, mupiro upi noupi wezvokudya zvinovaka muviri unofukidzwa nokunwa doro.