Abincin carbohydrate shine abinci mafi dadi a duniya. Kuma wannan shine sauƙin bayyana daga ra'ayi na kimiyya - kwakwalwarmu shine babban mabukaci na glucose, kuma idan muka ci wani abu mai dadi, mai dadi, amfanin jiki, sai ya ba da kyauta ga dukkan nau'o'in hormones na farin ciki a dawo. Idan ba don barazanar pancreatic da matsanancin nauyi ba , zamu ci kawai carbohydrates don samun kwakwalwa mai kwakwalwa.
Tambaya: yaya kwakwalwarka za ta ji idan ka hana shi wannan jin dadi na mako daya?
Bari muyi ƙoƙarin magance wannan aiki mai wuyar gaske, inda za mu gano wani abu mai kyau na abinci mai ganyayyaki ga mako guda.
Ka'idoji
Babban ma'anar abincin mai hatsin ganyayyaki na mako daya shine kin amincewa da carbohydrates. Ƙari mafi kyau, don ta'aziyarka, ana kiran wannan ƙuntatawa. Duk da haka, mun lura cewa abinci na yau da kullum shine adadin carbohydrates 60%. Mu a kan abincin da ba na carbohydrate zai cinye ba fiye da 250 kcal ba. Ya juya, maimakon 60%, carbohydrates za su rage abinci ta 12,5% kasa (idan dai abincin caloric na abinci na yau da kullum shine 2000 kcal). Kyakkyawan bambanci!
Yanzu game da m - ba zaku iya sarrafa iko da sunadarai ba, yana cinye su kusan kamar yadda rai yake so. A sakamakon haka, cin abinci na cin abinci na carbohydrate ya ƙunshi 60-70% na sunadarai (a cikin abinci na daidaitacce, 25% na adadin kuzari ana daukar su don sunadaran).
Tare da tsoka ba za ku iya rikici ba. Zaba sunadaran dake dauke da fats, amma ba mafi yawan kitsen ba.
Har ila yau, jin dadi da cewa abun da ke cikin calorie akan wannan abincin ba lallai ba ne.
Bugu da kari:
- yawan abinci - 5-6 kowace rana;
- amfani da ruwa - 2 lita;
- ruwa bayan abinci - ba a baya fiye da minti 30 ba;
- abinci kafin kwanta barci - don 2-3 hours.
Ana amfani da menu na yawancin abincin carbohydrate sau da yawa ga 'yan wasan wasa. Maimakon haka, sun kira shi bushewa - kawar da kullun mai karkashin sashi da kuma zane mai haske na taimako. Duk da haka, yayin da 'yan wasa suna zaune a kan irin wannan cin abinci, masu kula da abinci da likitocin wasanni suna kula da yanayin su, wanda ya rage lalacewar lafiyar jiki.
Menu
Daidaitaccen abincin abincin carbohydrate, ba shakka, banda duk abin da mai dadi, gari, 'ya'yan itace, hatsi, wake.
Wato:
- kayan lambu mai salo - karas, beets, masara, dankali, da dai sauransu.
- kayan zaki - ana amfani dashi a cikin samfurori "ba tare da sukari ba";
- abincin abincin abinci da abinci marar rai - "abincin abinci" wanda ya zama mai yiwuwa, godiya ga yin amfani da additin sita, ba mafi asalin halitta ba;
- barasa;
- 'ya'yan itatuwa da juices (ciki har da sabo) - alas, da yawa sukari;
- samfurori da suka yi aiki da masana'antu - alal misali, abinci na daskararre da kayan aikin da aka ƙaddamar da kayan ƙaddamarwa suna sarrafa su tare da additattun carbohydrate.
Menene aka halatta da maraba da shi?
Bayan duk na sama, wasu zasu iya samun tambaya - menene za ku ci a kan wani abincin da ba shi da carbohydrate. Mun amsa:
- nama;
- kifi;
- by-kayayyakin;
- qwai;
- abincin teku;
- cuku, gida cuku;
- yogurts ba tare da additives ba, kefir, kirim mai tsami, madara;
- Kwayoyi: itacen al'ul, almonds , walnuts, sunflower tsaba, pumpkins;
- 'ya'yan itace masu tsami: koren apples, cranberries, currants;
- leafy kayan lambu.
Menene haɗari?
Mun fara tare da gaskiyar cewa kwakwalwarka ba za ta kasance mai dadi ba tare da jin dadi ba (hakuri ga tautology).
Jikinmu yana kawar da nauyin nauyi saboda gaskiyar cewa yana daina karɓar kayan samfurin mafi sauƙi - carbohydrates. Tare da kasawa, dole ne ya raba rassan kansa.
Alal misali, wannan narkewa ya fi tsayi fiye da kwakwalwa. Ka kasance a shirye don gaskiyar cewa a lokacin cin abinci na carbohydrate za ka rasa yadda ya dace, ƙwaƙwalwarka, da hankali, ƙaddara da duk abin da ke haɗi da kwakwalwa zai ɓace.