Zvikafu zvine makabhohydrate

Zvemukati

• Rondedzero yezvikafu zvine makabhohydrate
• Chii chinonzi makabhohaidhiretsi
• Zvikafu zvakapfuma mumahydrohydrate akaomarara
• Zvikafu zvakapfuma mumahydrohydrate akapusa
• Ndezvipi zvakanaka makabhohaidhiretsi
• Mashandisiro ekushandisa makabhohaidhiretsi kuwana mhasuru

Chikafu chakapfuma mumakabohydrate, senge chingwa, zviyo, mupunga uye pasita yese, inzira yakakosha yesimba remuviri, sezvo glucose inogadzirwa panguva yekugaya, inova ndiyo sosi huru yesimba remasero emuviri.

Kana chikafu chikadyiwa muhuwandu hwakawanda, muviri unoshandisa chikamu kuburitsa simba uye izvo zvisina kushandiswa zvinochengetwa semafuta munyama yedipose, zvichifarira kuwedzera huremu. Naizvozvo, mashandisiro ayo anofanirwa kudzorwa, achikurudzirwa kudya magiramu mazana maviri kusvika mazana matatu pazuva muchikafu cheyakajairwa, zvisinei hazvo huwandu uhwu hunogona kusiyana zvichienderana nehuremu, zera, murume kana murume uye chiitiko chemuviri chinoitwa nemunhu.

Panyaya yevanhu vanoshuva kudzikira huremu, zvakakosha kudzora mhando yehydrohydrate yakadyiwa, pamwe nezvikamu, uye ivo vanofanirwa kusarudza chikafu chine mashoma macarhydrate uye yakawanda fiber mune yavo dhizaini. Heano maitiro ekudya yakaderera-carb chikafu.

Rondedzero yezvikafu zvine makabhohydrate

Iyi tafura inotevera ine runyorwa rwezvikafu zvine huwandu hwakanyanya hwe makabhohaidhiretsi uye iwo huwandu hwefibre:

Zvekudya zvakanyorwa mutafura iyi ndezvimwe zvezvikafu zvine makabhohaidhiretsi, asi kune zvimwewo zvekudya zvine makabhohaidhiretsi asi zvishoma, zvakadai semukaka, yogati, chizi, manhanga, beet, karoti, maapuro kana mapere, semuenzaniso makabhohaidhiretsi, asi zvishoma. Chimwe chikafu chine makabohydrate hupfu hwecassava, hunoshandiswa zvakanyanya kugadzira hupfu hwemanioc. Dzidza maitiro ekudya upfu hwemanioc pasina kuwana mafuta.

Chii chinonzi makabhohaidhiretsi

Carbohydrate, inonziwo makabhohaidhiretsi, glycides kana saccharides, mamorekuru anoumbwa nemakemikari akasanganiswa senge kabhoni, hydrogen uye oxygen. Basa rayo guru nderokupa simba nekukurumidza kumuviri, sezvo ari nyore kugaya, zvisinei kana iri simba risingashandiswe, rinoguma rachengetwa mumuviri semafuta ari mumasero eadipose tishu.

Yese miriwo ine makabhohaidhiretsi uye chikafu chega chemhuka chakatangira chine makabhohaidhiretsi huchi. Yako yakakurudzirwa kunwa mune yakazara yezuva nezuva chikafu haifanire kupfuudza 60% yeiyo yakakurudzirwa huwandu hwemakoriori pazuva.

Carbohydrate inogona kuverengerwa seyakareruka uye akaomarara zvinoenderana nehunhu hweiyo mamorekuru, ane macomplex uye akakwirira mune fiber ari akakodzera kwazvo kudyiwa mukurema kwekudya.

Zvikafu zvakapfuma mumahydrohydrate akaomarara

Chikafu chine makabhohaidhiretsi akaomarara chinononoka kugayirwa nemuviri, shuga ichiburitswa zvishoma nezvishoma muropa uye ichibatsira kuburitsa kunzwa kwekuguta kwenguva yakareba, kunyanya kana chikafu chiine fiber yakawanda. Naizvozvo, chikafu chakapfuma mumahydrohydrate akaomeswa anorondedzerwa seane yakaderera kana ine mwero glycemic index. Dzidza zvakawanda nezve iyo glycemic index yezvikafu.

Chikafu chakapfuma mumahydrohydrate akaomesesa chikafu chisina kutapira zvishoma, senge mupunga uye pasita yezviyo zvakakwana, pamwe chete nezviyo zvakakwana, nyemba, nzizi, karoti kana nzungu.

Idzi chikafu chakanakira vane chirwere cheshuga uyezve chinofanira kudyiwa panguva yekurema kwekurema, nekuti zvakare vane yakawanda B mavitamini, ayoni, tambo uye zvicherwa.

Zvikafu zvakapfuma mumahydrohydrate akapusa

Chikafu chakapfuma mune makabhohaidhiretsi ari nyore ndeavo muviri unotora nekukasira padanho remudumbu kuti ushandiswe sesimba, zvichiita kuti munhu anzwe nzara nekukurumidza, kusiyana nemahydrohydrate akaomesesa ane huwandu hwefibre. Mimwe mienzaniso yemakabohydrate akareruka shuga yakanatswa, demerara shuga, manyuchi, huchi, fructose iripo mumichero uye lactose, inova shuga irimo mumukaka.

Pamusoro pezvo, kune zvimwe zvekudya zvakagadziriswa zvine shuga yakawandisa yakaita setwitsi, zvinwiwa, marmalade, majusi ane maindasitiri, maramu uye zvihwitsi.

Mhando iyi yemakabhohydrate inowedzera shuga yeropa nekukurumidza, uye nekudaro inoonekwa seine yakakwira glycemic index, uye nekudaro inofanirwa kudzivirirwa nevanorwara neshuga nevanhu vanoda kudzikisa huremu.

Ndezvipi zvakanaka makabhohaidhiretsi

Kunyange zvese masosi ehydrohydrate akanaka, kusarudza izvo zvine hutano haisi basa riri nyore. Sarudzo yakanakira avo vanoda kudzikisa huremu kana kunatsiridza mhedzisiro yavo kujimu ndeyekudya chikafu chese, kuwedzera kune michero nemiriwo. Nekudaro, zvakakosha kuti ugare uchitarisa tafura yezvikafu zvine hutano kuti usarudze yakanaka sarudzo, nekuti zvigadzirwa zvakawanda zvakawedzera shuga kana huwandu hwemafuta.

Nekudaro, zvimwe zvakanaka masosi emakabohydrate nekuda kwehuwandu hwazvo hwefibre ndeaya:

• Fibhi-yakapfuma michero: plamu, papaya, peya, mastrawberry, kiwi, mandarin, mandimu, pitaya uye pichisi;
• Zvese Zvekudya: mupunga wakasvibira, mupunga wezviyo, pasita yakasviba, chingwa chebhuru kana chingwa chingwa;
• Muriwo: kabichi, broccoli, kolifulawa;
• Zviyo: bhinzi, nyemba, nyemba nenyemba;
• Zviyo: oat;
• Tubers: mbatatisi ine peel uye yam

Chikafu chakakura mushuga, senge makeke, makuki, mabhawa ezviyo uye zvihwitsi zvakawandisa hazvifanirwe kudyiwa kana iwe uchida kudzikisa huremu kana kuwedzera mhasuru.

Mashandisiro ekushandisa makabhohaidhiretsi kuwana mhasuru

Kuti uwane mhasuru uremu zvinokurudzirwa kudya zvikamu zvinoverengeka zvemakabohydrate akaomesesa mukati mezuva rese uye usati wadzidziswa, sezvo vachipa simba iro muviri unoda kuita chiitiko chemuviri. Kusvika paawa rimwe mushure mekudzidziswa zvinokurudzirwa kudya chikafu chine mapuroteni, senge yogati semuenzaniso, kufambisa mhasuru kuwanda.

Nekudaro, kuti zvive nemhedzisiro, chakanakira kubvunza nyanzvi yezvokudya kuti igadzire chirongwa chezvehutano chinoenderana nezvinodiwa nemunhu mumwe nemumwe.

Tarisa vhidhiyo iyi kuti udzidze kushandisa macarbohydrate kuvandudza mhedzisiro pajimu: