Kowace abincin da aka samo asali ya ƙunshi kayan abinci kamar sunadarai, fats da carbohydrates. Don gano abin da carbohydrates suke, dole ne ka yi tunanin cewa digestibility na kowane bitamin da microelement ya dogara da su, da kuma samar da jiki da makamashi.
Carbohydrates - menene?
Carbohydrates suna kiran jinsin sugars mai sauƙi da hadaddun, waxannan sashi ne daga dukkan nau'in jikin mutum da dabba. Wannan abu abu ne mafi yawan kwayoyin "kayan gini" a duniya. Chemistry ya tabbatar da cewa wadannan kwayoyin halittu masu rai suna samuwa ta hanyar samin photosynthesis. A cikin bambancin da ya fi sauƙi, carbohydrates suna cike da tsire-tsire. Samun cikin jiki daga waje, sun zama makamashi mai tsabta don aikin dukkan tsarin sassan jikin.
Mene ne ayyukan carbohydrates?
Tsarin aikin aikin abu ya nuna cewa halayensa ya kamata a dauki makamashi. Bugu da} ari, masana kimiyya sun kira irin wa] annan ayyukan carbohydrates kamar:
- Tsarin - sun zama tushen dashi gina kwayoyin halitta da halittu masu rai.
- Mai karewa - mai tsaro ne akan mummunar sakamako na waje da na ciki.
- Tsare - kiyaye sauran kayan aikin gina jiki a jiki.
- Daidaitawa - kunna aikin tafiyar narkewa a cikin wuri mai narkewa.
- Anticoagulant - sakamako akan jini coagulability da antitumor inganci.
Daidaicin 1 g na carbohydrates ya sake yadu game da 20 kJ na makamashi mai tsabta. Bayan haka, suna tarawa a cikin tsoka da kuma hanta a cikin nau'in glycogen. A lokacin hutawa bayan aiki na jiki, ana mayar da glycogen matakin daga waɗannan albarkatun jikin. Kowane ɗayan waɗannan ayyuka, cikakkun carbohydrates sun tabbata ne saboda gaskiyar cewa duk jerin abubuwa masu amfani sun shiga jiki:
- sitaci;
- glucose;
- heparin;
- chitin;
- fructose;
- deoxyribose.
Amfanin carbohydrates
Kusan rabin duk abubuwa da suka fada a lokacin rana a jikin mutum shine carbohydrates. Rashin su a cikin abincin nan da nan yana rinjayar lafiyar: aikin da ke cikin zuciyar tsoka yana rushewa, sauƙin ƙazantar da shi ya ɓace, ƙarancin tsarin ya kasa. Abubuwan da ke amfani dasu ma'anar abu shine:
- Samar da makamashi . Kowace aiki, kamar tafiya ko yin hakora, yana buƙatar ƙoƙari. Carbohydrates sun ƙunshi glucose, wanda ya rushe a cikin wuri mai narkewa cikin sitaci da sukari. Wannan fili ya ƙunshi insulin, wadda za a iya tunawa cikin jini a cikin wani abu na seconds. Sanin abin da carbohydrates ne da amfani, za ka iya externally tsara ta matakin a cikin ciwon sukari mellitus;
- Harkokin gwagwarmaya da cututtuka suka haifar . Abinci tare da fiber carbohydrate yana aiki ne a matsayin "garkuwa" ga mutanen da aka tilasta su zauna tare da ciwon sukari na 2 , high cholesterol, ko kuma matakai daban-daban na kiba. Abincin da ake amfani da su akan tabbatar da cutar karfin jini kuma yana daidaita yanayin zuciya;
- Sarrafa nauyi . Fahimtar abin da carbohydrates suke, zaku iya koya don daidaita nauyin ku ta hanyar canza jerin abubuwan cinyewa. Daga carbohydrates ba za a iya watsi da su ba lokacin da suka rasa nauyi, idan an yi amfani da tsaikon lokaci na sakamakon sakamakon. Abinci na hatsi na rage yawan nauyin kitsen jiki a jiki;
- Hada yanayinka . Binciken da aka gudanar ya tabbatar da cewa amfani da samfurori da yawa a cikin carbohydrates yana ƙaruwa wajen samar da serotonin, hormone mai kyau lafiya da kuma fata. Mutanen da suke cin abinci tare da rashi daga cikin waɗannan abubuwa suna samun karin damuwa, damuwa da kuma fushi da fushi.
Rashin kara zuwa carbohydrates
Babban cutar da abincin zai iya haifar shi ne overeating, wanda yana da tasiri mummunan jiki. Yayin da jiki ya sake cike da kasawa kuma yana da matukar tasiri, canji na carbohydrates a cikin ƙwayoyin cuta, da aka sanya a kan kugu, bangarori da kuma farawa. Asarar sunadarai da ƙwayoyin cuta sun fi wuya fiye da carbohydrates saboda dandano mai dadi. Carbohydrates suna da wadata a labaran, cakulan, duk abincin daji, kayan shafa, ruwan sha. Waɗannan samfurori da kake son jin dadi lokacin damuwa, abinci mai tsanani ko yunwa na dare.
Carbohydrates, wanda ke wakiltar wata hatsari ga lafiyar jiki, ana kiransa mai ladabi. Ba su sake yin amfani da makamashi "kuɗin kuɗi" na mutum, amma sun rage shi, yayin da kansu suka zama mai. Masu hada-haɗen carbohydrates masu narkewa sun hada da artificially, sabili da haka ba sa yin kyau. Magani na aikin gona da tsarkakewa ya hana fiber na dukan sassan abubuwan da aka gano. Wadanda aka zazzage suna da hankali sosai: wannan yana bayyana halayensu da masana'antun gine-gine, da lemonades da kwakwalwan kwamfuta.
Abun carbohydrates mai sauƙi da rikice
Dukkanin kwayoyin halitta zasu iya raba kashi biyu: ƙananan carbohydrates mai sauƙi da haɗari . An rarrabe su saboda rinjayar jiki akan jikin jiki da abun hadewar sinadaran. Sauƙaƙe masu carbohydrates (mafi yawancin abin da aka tsabtace) sun rushe a cikin litattafan monosaccharides 1-2 - wannan shi ne tsari na tsagaitawa. Masu yawan carbohydrates mai sauri da jinkirin (ana kiransu hadaddun) sun bambanta da juna: wannan ya kunshi 3 ko fiye monosaccharides, wanda ya ba su izuwa na dogon lokaci kuma da sauri shiga cikin kwayoyin.
Simple carbohydrates
Sauran carbohydrates sunyi kama da maganin kafeyin: makamashin da aka sake amfani dashi daga jikin su yana karuwa da sauri, amma yana daukan lokaci. Sun kasance mai banƙyama, saboda suna dauke da sukari mai saurin digiri, wanda hakan yakan kara yawan glucose cikin gwajin jini. Hanyoyin carbohydrates masu haske da amfani da yawa sukan haifar da rashin sukari da kuma kara yawan ƙima da ciwon sukari. Saboda haka, ya kamata ka ƙayyade amfani da waɗannan kungiyoyin abinci:
- kayan juyayi;
- 'ya'yan itãcen marmari (kaya, banana);
- masara da dankalin turawa;
- fashewar;
- taliya daga nau'in alkama mai laushi;
- hanyoyi na yau da kullum;
- burodi kayayyakin daga gari gari.
Mene ne carbohydrates masu yawa?
Dogon carbohydrates ko abinci mai rikitarwa sun ba ka damar cin abinci sau da yawa ta hanyar ƙarfafawar makamashi a cikin jiki, don haka sune abokin tarayya na kowane abinci, musamman ma idan an yi amfani da shi wajen yin yaduwar kima. Suna da ƙananan glycemic index , wanda aka auna ta hanyar jima'i na assimilation na carbohydrate a cikin sel. A matakin GI daga 0 zuwa 100, masu amfani da carbohydrates masu amfani basu tara fiye da 50 raka'a ba. Abinci, wanda yake cikin wannan daidaitattun, an tsara shi ga dukan mutanen da suke karuwa.
Za a iya samun carbohydrates a cikin:
- wake;
- hatsi;
- Gurasa ta gari.
- Macaroni daga dukan alkama;
- kayan lambu (barkono barkono, albasa, zucchini, letas, alayyafo, avocado, kore wake, kowane irin kabeji);
- 'ya'yan itatuwa, m cikin sukari (pears, apples, grapefruits, oranges, kiwi, peaches);
- greenery.
Ina carbohydrates suke?
Duk mutumin da ke fama da yunwa da azumi, ya kamata ya san abin da ake zaton carbohydrates lafiya. Wadannan samfurori suna da nau'o'in halaye, ta hanyar da za'a iya bambanta su tsakanin abubuwa masu yawa:
- Organic abun da ke ciki ba tare da GMOs kuma dandana enhancers;
- low matakin gluten da sauran sosai allergenic aka gyara;
- ba tare da samun ciwo ba;
- rayuwar rayuwa, daidai da ra'ayoyin ra'ayi game da abinci na halitta.
Products dauke da carbohydrates
Don gano magungunan carbon mai kyau, yana da muhimmanci a yi nazarin gaba da jerin samfurori tare da alamar glycemic low. Abinci mai arziki a cikin carbohydrates an haɗa su a cikin tebur na musamman da aka tsara da kuma shawarar da masana'antu. Daga cikin su, yana da kyau ya nuna waɗanda aka ɗauka su zama jikin mutum mafi muhimmanci:
- Kayan lambu da 'ya'yan itatuwa. Watermelons, raspberries, blueberries, pears da plums dauke da mai yawa na abin da ake ci fiber, ruwa da kuma hadaddun sukari. 'Ya'yan itãcen gwangwani suna ci gaba da kasancewa iri iri, idan ba a kara yawan glucose a yayin aiki ba.
- Dukan hatsi . Wannan shine mafi kyaun zabi ga wadanda ba zasu iya rayuwa a rana ba tare da yin burodi ba, amma suna jin tsoron sakamakon da ake amfani da su akan tsabtace calories. Sun ƙunshi zinc, selenium da magnesium, wanda shine ƙarin amfani.
- Ciki da wake . Ganyayyun wake, wake, kaza da wake-wake sune zakarun da ke cikin furotin. Sanin abin da carbohydrates suke da kuma muhimmancin hada su tare da sunadarai, 'yan wasa suna durƙusa a kan wake kafin gasar.
- Ƙananan kifaye masu kiwo .
Yawan kuɗin da ake bukata a kowace rana?
Rashin wutar lantarki na yau da kullum ya dogara ne akan rayuwar mutum. Hanyoyin carbohydrates a kowace rana ga mutanen da ke aiki da aiki ba tare da aiki na jiki ba daban. Idan 'yan wasa sun kashe kimanin 3000 Kcal, to, masu kula da ofisoshin su kare kariya daga wasu karin kilogizai kada su wuce ka'idar 1500 Kcal. Kwararrun magunguna masu bada shawara su samar da abinci kamar haka: 45-65% na abinci ya kamata kunshi carbohydrates masu haɗari.
Carbohydrates ga 'yan wasa
Mutanen da suke jure wa jiki mai tsanani suna buƙatar bin biyan abinci, tsarin cin abinci da yawan adadin kuzari. Wasu daga cikinsu sun san cewa sunadaran sunadaran kafin a fara motsa jiki don ƙara ƙarfin hali, amma sun yarda da gwaje-gwaje da kin amincewa da su. Akwai ra'ayi mara kyau idan aka la'akari da raguwa na wannan kashi a matsayin hanyar da za a sa jikin ya ƙone ƙari mai yawa, wanda ya zama tushen mahimmancin makamashi a lokuta na gaggawa.
Tabbatar cewa wannan ka'ida ba daidai ba ne, shine ainihin ma'anar sarrafa kayan da aka samo daga abinci. Masu carbohydrates na ƙwayoyin jiki suna riƙe da makamashi na dogon lokaci, kuma mai yatsun abu mai sauƙi ne: suna sannu-sannu a canza su zuwa man fetur don tsokoki kuma suna cike da sauri, suna haifar da rashin lafiya da kuma buƙatar sabon abincin. Masu gina jiki sun amince da cewa carbohydrates kamar glycogen da fiber aiki da kyau a cikin hadaddun tare da fats kawai idan an dauki su don abinci a cikin hadaddun.
Carbohydrates don samun karfin muscle
Ci gaba da masana'antun magunguna sun nuna a kan nazarin darasin makamashi na samfurori - don haka, daga cikin cakuda carbohydrates da fats, pyruvate ko pyruvic acid an ware. Amfani da shi shi ne cewa an kashe shi a lokacin wasanni kuma ba ya kasance cikin jiki bayan an kammala su. Yawanci kamar carbohydrates bayan horo, ana karɓa tare da manufar:
- rage yawan abun calorie na abinci na yau da kullum;
- da yaki da ciwon hanta dystrophy;
- rike da jinin jini sugar matakin;
- motsa jiki na aiki mai muhimmanci akan ka'idar rashin ƙarfi.