Carbohydrates ƙwayar cuta - samfurori

Kamar yadda ka sani, akwai ƙwayoyin carbohydrates mai sauƙi da hadari cikin abinci. Na biyu, idan aka kwatanta da zaɓi na farko, ya fi dacewa ga jiki. Carbohydrates su ne manyan masu samar da makamashi waɗanda suke da muhimmanci ga rayuwa. Kwayoyin carbohydrates sun hada da: sitaci, pectin, da dai sauransu. Suma suna jin dadin jikinsu na dogon lokaci kuma suna goyon bayan sojojin da samar da makamashi.

Mafi yawan mutanen da ke biye da su, suna ƙoƙarin yin watsi da amfani da carbohydrates. Tare da rashin adadin wannan abu, yanayin kiwon lafiyar, da matsalolin lafiya sun bayyana. Abubuwan da suka hada da carbohydrates masu tasowa sun fara kamawa da jiki a lokacin tsarin shayarwa saboda aikin aiyukan enzymes.

Waɗanne abubuwa ne dauke da ƙwayoyin carbohydrates?

Ana samun abubuwa da yawa a cikin hatsi, alal misali, a buckwheat, hatsi da shinkafa launin ruwan kasa, da dai sauransu. Bugu da ƙari, jerin waɗannan samfurori sun hada da legumes: Peas, wake da lebur.

Daga cikin halayen carbohydrates, ya zama dole don ware sel cellulose, wanda ba jiki ba ne a kowane lokaci, wato, ba zai iya zama mai ba. An shawarci masu gina jiki suyi amfani da irin wannan abinci ga mutanen da suke so su rasa nauyi ko kuma adana su cikin siffar cikakkiyar. Abubuwan da suka hada da carbohydrates masu tasowa sun taimaka wajen kula da jin dadi na tsawon lokaci, ciki har da kabeji, bran, wasu kayan lambu da ganye.

Wani bambance-bambancen irin waɗannan abubuwa shine sitaci, wanda ya wuce cikin glucose. Babban tushen wannan abu shine hatsi da legumes. Har ila yau, darajar ambaci wani bambance-bambancen haɗarin carbohydrates - glycogen, wanda aka samo shi a cikin ƙwayoyin naman sa da naman alade, da kuma abincin teku.

Jerin kayayyakin da ke dauke da carbohydrates masu haɗari:

Muhimmiyar Bayani

Masu aikin gina jiki sun bada shawarar samar da abinci mai yawa a cikin hadarin carbohydrates da safe, lokacin da metabolism bai ragu ba. Daɗin irin waɗannan samfurori ne mafi yawan tsaka tsaki idan aka kwatanta da wadanda ke dauke da sauƙin carbohydrates. Bugu da ƙari, gaskiyar cewa carbohydrates sun kasu kashi mai sauƙi da sauƙi, ana iya bambanta rarrabuwa ta hanyar glycemic index. Don abinci na abincin abincin, samfurori da babban darajar basu dace ba, tun da sun juya cikin glucose sosai. Alal misali, asalin magungunan carbohydrates sun hada da abincin sita-dauke da abinci, amma tun da suna da alamar glycemic mai yawa, ba su dace da amfani dashi ba. Wadannan sun hada, misali, talakawa shinkafa da dankali.

Abinci mai arziki a cikin carbohydrates da yawa shine kusan hanyar da za a mayar da makamashi ba tare da juya shi a cikin kudaden mai ba. Don samun yawan adadin abubuwa, yana da matukar muhimmanci a ci abinci daidai. Ana bada kayan lambu don ci naman gishiri ko rabin-gasa. Bugu da ƙari, yana da muhimmanci don sarrafa adadin abincin da ake ci tare da carbohydrates masu yawa. Akwai wasu al'ada: don 1 kilogiram na nauyin jiki ya kai kimanin 4 g na carbohydrates. Idan burin ku shine ya kawar da nauyin kima, to, adadin cinyeccen carbohydrates ya kamata a iyakance shi. Matsakaicin darajar ita ce 50 g kowace rana. A yawancin yawa, cin abinci tare da ƙwayoyin carbohydrates masu yawa na iya haifar da matsala mai tsanani tare da sashin jiki. Saboda haka, don samun kawai amfanin daga waɗannan samfurori, dole ne a cinye su da hikima.