Menene damuwa da carbohydrates?

Carbohydrates ne babban nau'i na kwayoyin halitta, tushen samar da makamashin duniya ga jikin mutum. Carbohydrates wajibi ne don al'ada ta hanyar ƙazantawa , suna da hannu wajen samar da hormones, enzymes da sauran haɗin jiki. Don abinci mai kyau, kana buƙatar sanin abincin abincin da ke da alaka da carbohydrates, kuma za ku iya rarrabe tsakanin masu carbohydrates mai sauƙi da hadari.

Menene damuwa da carbohydrates mai sauki?

Sauƙaƙe, ko saurin carbohydrates - wannan shine sucrose, fructose da glucose. Abubuwan da ke dauke da ƙananan carbohydrates masu sauki suna haifar da samar da insulin da yawa da kuma haifar da aiwatar da bayanan mai. Abin da ya sa ke da wuya a cire wasu carbohydrates mai sauƙi a lokacin abinci.

Duk da haka, glucose wajibi ne ga jiki don al'ada ta al'ada da aikin kwakwalwa. Yana da kyawawa don cinye shi a cikin adadi mai yawa, amma an samo shi a cikin berries da 'ya'yan itatuwa, zakarun ga yawan glucose su ne ceri, kankana, rasberi, kabewa, inabi.

Ana kuma gano fructose a berries da 'ya'yan itatuwa. Ya fi mai dadi, sabili da haka, ta maye gurbin sukari da fructose, zaka iya rage yawan adadin calori na sutura. Bugu da ƙari, fructose baya haifar da tsalle a cikin matakan insulin, saboda haka an bada shawara ga masu ciwon sukari maimakon sukari.

Sucrose shine mafi yawan carbohydrate maras kyau. An yi sauri a rushe da kuma adana a cikin kitsoyin mai. Ya ƙunshi sucrose a cikin kayan ado, abubuwan sha masu sha, ice cream, da kuma cikin beets, peaches, melons, karas, tangerines, da dai sauransu.

Menene damuwa da carbohydrates masu yawa?

Ƙwayar, ko jinkirin carbohydrates sune sitaci, pectins, fiber, glycogen. A kan gurbuwa da waɗannan carbohydrates, jiki yana ciyar da makamashi mai yawa, sun shiga cikin jini a ko'ina da ƙananan yawa, don haka suna haifar da jin dadi kuma basu sa tsalle a cikin insulin.

Ya ƙunshi ƙwayoyin carbohydrates masu yawa a yawancin hatsi, wake, kwayoyi. 'Ya'yan itãcen marmari da kayan lambu sukan fi mayar da hankali ga ƙwayoyin carbohydrates mai sauƙi.

Tips don abinci mai kyau

Masu aikin gina jiki ba su bayar da shawara gaba daya ba tare da carbohydrates daga cin abinci ba. A dabi'a, sauƙin carbohydrates mai sauki ya kamata a iyakance, kuma da wuya a yi amfani da safiya. Idan baku san abincin da ke cikin carbohydrates ba, za ku iya komawa zuwa teburin da ke nuna abun da ke cikin abincin abinci.

A cikin abincin yau da kullum, abinci na carbohydrate ya kamata ya zama kimanin 400-500 g Idan ka kiyaye wani abincin - cinye akalla 100 grams na abinci mai dauke da carbohydrates a kowace rana.