Carbohydrate

Zvemukati

• Pfupiso
• Chii chinonzi makabhohaidhiretsi?
• Ndeapi marudzi akasiyana emakabohydrate?
• Ndezvipi zvekudya zvine makabhohaidhiretsi?
• Ndeapi marudzi emakabohydrate wandinofanira kudya?
• Mangani makabhohaidhiretsi andinofanira kudya?
• Zvakachengeteka here kudya yakaderera-carb chikafu?

Pfupiso

Chii chinonzi makabhohaidhiretsi?

Carbohydrate, kana carbs, ndiwo mamorekuru eshuga. Pamwe nemapuroteni nemafuta, makabhohaidhiretsi chimwe chezvinhu zvitatu zvinovaka muviri zvinowanikwa mukudya nekumwa.

Mumuviri wako unotyora makabhohaidhiretsi kuita glucose. Glucose, kana shuga yeropa, ndiyo sosi huru yesimba remasero emuviri wako, zvinyama, uye nhengo. Glucose inogona kushandiswa nekukasira kana kuchengetwa muchiropa uye mhasuru kuti ishandiswe gare gare.

Ndeapi marudzi akasiyana emakabohydrate?

Kune matatu makuru mhando dzemakabhohaidhiretsi:

• Shuga. Iwo anonzi zvakare akareruka makabhohaidhiretsi nekuti iwo ari mune yakakosha fomu. Vanogona kuwedzerwa kune zvekudya, senge shuga mune zvihwitsi, madhiri, chikafu chakagadziriswa, uye soda yenguva dzose. Izvo zvinosanganisirawo mhando dzeshuga dzinowanikwa zvakasikwa mumichero, miriwo, uye mukaka.
• Dzinotangisisa. Iwo akaomeswa makabhohaidhiretsi, ayo akagadzirwa nemazhinji eshuga akareruka akasungirirwa pamwechete. Muviri wako unoda kupaza masiteki pasi mushuga kuti uvashandise simba. Mastashi anosanganisira chingwa, zviyo, uye pasita. Inosanganisirawo mimwe miriwo, kunge mbatatisi, pizi, uye chibage.
• Fiber. Iyo zvakare yakaoma carbohydrate. Mumuviri wako haugone kupaza hwakawanda tambo, saka kudya chikafu chine fiber kunogona kukubatsira kuti unzwe kuguta uye kukuita kuti usanyanya kudyisa. Kudya kwakanyanya mu fiber kune zvimwe zvehutano zvinobatsira. Dzinogona kubatsira kudzivirira mudumbu kana mumatumbu matambudziko, senge kupatirwa. Ivo vanogona zvakare kubatsira kudzikisa cholesterol uye shuga yeropa. Fiber inowanikwa muzvikafu zvakawanda zvinobva mumiti, zvinosanganisira michero, miriwo, nzungu, mhodzi, bhinzi, uye tsanga dzese.

Ndezvipi zvekudya zvine makabhohaidhiretsi?

Zvokudya zvakajairika zvine makabhohaidhiretsi zvinosanganisira

• Zviyo, zvakaita sechingwa, manoni, mapasta, makeke, zviyo, uye mupunga
• Zvibereko, zvakaita semaapuro, mabhanana, michero, mango, mavise uye maranjisi
• Zvigadzirwa zvemukaka, senge mukaka uye yogati
• Mbesa, kusanganisira bhinzi dzakaomeswa, nyemba, uye pizi
• Zvikafu zvekudya uye zviwitsi, zvakaita semakeke, makuki, zvihwitsi, uye mamwe madhiri
• Majusi, masoda enguva dzose, zvinwiwa zvemichero, zvinwiwa zvemitambo, uye zvinwiwa zvine simba zvine shuga
• Miriwo ine sitachi, senge mbatatisi, chibage, uye pizi

Zvimwe zvekudya hazvina makabhohaidhiretsi akawanda, senge nyama, hove, huku, mamwe marudzi echizi, nzungu, nemafuta.

Ndeapi marudzi emakabohydrate wandinofanira kudya?

Iwe unofanirwa kudya mamwe makabhohaidhiretsi kuti upe muviri wako simba. Asi zvakakosha kuti udye mhando dzakakodzera dzemacarhydrate kune hutano hwako:

• Paunenge uchidya zviyo, sarudza kazhinji zviyo zvizere uye kwete zviyo zvakanatswa:
  • Mbeu dzese zvikafu senge chingwa chegorosi chakazara, mupunga wakasviba, chibage chakazara, uye oatmeal. Vanopa zvakawanda zvinovaka muviri izvo zvinoda muviri wako, semavitamini, zvicherwa, uye fiber. Kuti uone kana chigadzirwa chiine yakawanda yezviyo zvakakwana, tarisa izvo zvinongedzo runyorwa papakeji uye uone kana iyo tsanga yakazara chimwe chezvinhu zvishoma zvekutanga zvakanyorwa.
  • Yakanatswa tsanga ndezvekudya izvo zvakabvisirwa zvimwe zviyo. Izvi zvinobvisawo zvimwe zvinovaka muviri izvo zvakanaka kune hutano hwako.
• Idya chikafu chine yakawanda fiber.Iyo Nutrition Chokwadi chitambi kuseri kwemapakeji ezvekudya inokuudza iwe kuti yakawanda sei fiber chigadzirwa.
• Edza kudzivirira chikafu chine yakawanda yakawanda yakawedzerwa shuga. Idzi zvekudya dzinogona kuve nemacalorie mazhinji asi kwete hutano hwakawanda. Kudya shuga yakawandisa kunokwidza shuga yako yeropa uye kunogona kuita kuti uwedzere uremu. Iwe unogona kutaurira kana chikafu kana chinwiwa chawedzera shuga nekutarisa kuNutrition Chokwadi chitambi kumashure kwechikafu chikafu. Iyo inokuudza iwe huwandu hwakawanda hweshuga uye yakawedzerwa shuga iri mune icho chikafu kana chinwiwa.

Mangani makabhohaidhiretsi andinofanira kudya?

Iko hakuna kuenzana-saizi-inokodzera-ese huwandu hwe makabhohaidhiretsi ayo vanhu vanofanira kudya. Iyi huwandu hunogona kusiyana, zvinoenderana nezvinhu zvakaita sezera rako, bonde, hutano, uye kana uri kuedza kurasikirwa kana kurema kana kwete. Paavhareji, vanhu vanofanirwa kuwana 45 kusvika 65% yemakoriori avo kubva kumahydrohydrate mazuva ese. Pamazita emaNutrition Chokwadi, kukosha kwezuva nezuva kwemakabohydrate ese kuri 275 g pazuva. Izvi zvinovakirwa pane 2,000-koriori kudya kwemazuva ese. Yako Yemazuva Ose Kukosha inogona kuve yakakwira kana yakaderera zvichienderana neyako macalorie zvido uye hutano.

Zvakachengeteka here kudya yakaderera-carb chikafu?

Vamwe vanhu vanoenda pakudya kwakaderera-carb kuyedza kudzikisa huremu. Izvi zvinowanzoreva kudya 25g uye 150g ye carbs zuva rega rega. Rudzi urwu rwekudya runogona kuve rwakachengeteka, asi iwe unofanirwa kutaura kune wako wekuchengeta hutano usati watanga. Rimwe dambudziko nekudya kwakaderera-carb nderekuti vanogona kudzikamisa huwandu hwefibre yaunowana zuva rega rega. Vanogona zvakare kuve vakaomarara kugara kwenguva refu.