Sau nawa zaka iya jin maganganun - don ka rasa nauyi, kana buƙatar dakatar da ci hatsin carbohydrates, yana cewa carbohydrates, kawai gurasa da sutura. Alal, a nan akwai rashin fahimta. Idan ba tare da wadannan "carbohydrates masu cutarwa" ba za mu iya sarrafa sifofi da sunadarai ba, kuma hanta zai ƙi aiki ba da daɗewa, kuma babban mai amfani da carbohydrates shine kwakwalwa. To, ta yaya za ku ƙi shi?
Mene ne bambanci tsakanin "mai kyau" da "mara kyau"?
Dukkan carbohydrates, a matsayin gaskiyar, da sunadarin sunadarai tare da fats, kyakkyawan, sun canza zuwa glucose, wato - makamashi a cikin tsabta, wanda, ta hanyar, wakili ne na carbohydrates mai sauri, kuma banda su, akwai wasu carbohydrates masu rauni. Yanayin kwakwalwa ya danganci yadda saurin carbohydrate zai iya raba cikin glucose. Sabili da haka muna da sauri da kuma jinkirin carbohydrates, tare da mai girma da low glycemic index (GI).
Fast carbohydrates
Abun carbohydrates mai sauri suna da cutarwa saboda nan da nan ya tsaga tare da glucose, matakin jininsa ya karu sosai (ma!), Kuma pancreas ya fara saki insulin, wanda ke tafiyar da glucose cikin mai. Lokacin da aka gama wannan tsari, zamu sake jin daɗin buƙatar matakan sukari, kuma ku ci sashi na biyu, don haka zai iya faruwa ba tare da bata lokaci ba. A sakamakon haka, muna da kiba da rushewa na pancreas.
Fast carbohydrates a abinci ne na kowa, a nan ne mafi shahararren da rare:
- sugar, zuma (wanda aka yi ƙudan zuma daga sukari);
- dafa abinci, sali, cookies, ice cream;
- cakulan;
- jam, jam;
- fararen shinkafa, oatmeal;
- 'ya'yan itace mai dadi - abarba, inabi, kankana, guna.
Don ware duk wani abu, hakika bazai yiwu ba, amma don rage yawancin yiwuwar, cinye sutura kawai a kan bukukuwa - a cikin iko!
Slow ko carbohydrates tare da low GI
Game da samfurori tare da jinkirin carbohydrates, su, ba shakka, ƙasa. Mun gode wa irin waɗannan carbohydrates, girman jini ya karu da hankali, ƙuƙwalwar ba ta buƙatar yin jigilar tafiya ta hanzari, wanda ke nufin cewa ruhohinmu ba suyi tsalle ba. Yawancin carbohydrates a cikin abincin yau da kullum ya kamata ya zama fiye da kashi 50%, wannan matakin ya kamata ya samu ta hanyar sauƙin carbohydrates a cikin abinci.
Yi la'akari da abin da ke dauke da mota carbohydrates:
- Macaroni da dukan gurasa na alkama ;
- sha'ir, duk legumes;
- apples, pears, plums, kiwi, 'ya'yan inabi, dried apricots;
- fararen kabeji, Brussels, tumatir, farin kabeji, albasa;
- namomin kaza, zucchini, alayyafo, barkono.
Kula da siffar da lafiyar jiki duka, saboda waɗannan batutuwa ne marasa daidaituwa. Kuma idan kun kasance haƙori mai dadi, ku ci 'yan zaƙi ne kawai a kan bukukuwa, ku gaskata ni, dandanowa daga wannan zai zama dadi!