Kudya kwemahydrohydrate kwakashata kwauri here?

Zvemukati

• Njodzi dzedhaidhihydrate-isina chikafu
• Imhandoi yemakabhohaidhiretsi yekudya?
• Akanaka maCarbs
• Carbs dzakaipa

Kudya chikafu chisina mahydrohydrate kunogona kuve kwakaipa kune hutano hwako kana kukasanyatsotungamirwa nenyanzvi yezvokudya, sezvo kuchizopedzisira kwoendesa kudzikisira kudyiwa kwevhitamini, zvicherwa uye tambo, zvinova zvakakosha kudya kwemuviri.

Kuti udzivise aya matambudziko, mumwe anofanirwa kusanganisira makabhohaidhiretsi akanaka mune chikafu, seaya anobva kumichero nemiriwo, ayo akapfumawo mune zvinovaka muviri. Uye zvakare, zvakakosha kudya chikafu chakazara muprotein, senge nyama nemazai, uye mumafuta akanaka, senge avocado, maorivhi uye nzungu.

Njodzi dzedhaidhihydrate-isina chikafu

Kubvisa makabhohaidhiretsi kubva mukudya, kunyanya kana michero nemiriwo zvabviswawo muchikafu, zvinogona kukonzera matambudziko akadai se:

• Kushaya simba;
• Kuchinja-chinja kwemanzwiro uye kushatirwa kukuru, sezvo chikafu chiri manyuko ehydrohydrate chinobatsira mukugadzirwa kweserotonin, inova ndiyo hormone yekugara zvakanaka;
• Kuwedzera kunetseka;
• Hunhu hwakaderera;
• Kuzvimbirwa nekuda kwekuderedzwa kwefibre kushandiswa;
• Kuwedzera kuzvimba mumuviri, kunyanya kana zviwanikwa zvakanaka zvemafuta zvakaita semafuta emuorivhi, nzungu uye avocado zvisina kudyiwa.

Zvisinei, zvinokwanisika kudya kudya kwakaringana ine yakaderera makabhohaidhiretsi zvemukati uye zvakanaka manyuko epuroteni uye mafuta akanaka, pasina kukuvadza hutano hwako. Heano maitiro ekuita yakaderera carb chikafu nenzira kwayo.

Imhandoi yemakabhohaidhiretsi yekudya?

Zvinoenderana nehutano hwavo uye zvavanoita pamuviri, senge shanduko muropa glucose uye kushanda kwematumbo, makabhohaidhiretsi anogona kuiswa mumapoka maviri:

Akanaka maCarbs

Iwo makabhohaidhiretsi anofanirwa kudyiwa muhuwandu mukudya ndeaya anonwiwa zvishoma nezvishoma neura, sezvo iwo aine hutano hwakanyanya hwehunhu nekuti vakapfuma mufibre, mavitamini uye zvicherwa.

Pakati peaya makabhohaidhiretsi pane michero, miriwo uye zviyo zvakakwana, zvakadai sehoat, mupunga, pasta nechingwa chezviyo chakazara. Nekudaro, kana uchidya chikafu chakaderera-chehydrohydrate, kudyiwa kwezvikafu zvese kunofanira kudzikiswa, asi miriwo inofanirwa kuramba iri chikafu chekudya. Uye zvakare, zvakakosha kuti unosanganisira kanokwana 2 kusvika ku3 servings yemichero pazuva, kuwedzera mavitamini uye zvicherwa mukudya.

Carbs dzakaipa

Boka iri rinosanganisira zvekudya zvakaita seshuga, zviwitsi, machokoreti, chingwa chena, pasita, mupunga muchena, zvinwiwa, tapioca, hupfu hwegorosi, makeke, makuki uye pasita zvakajairika.

Aya anonzi macarbohydrate akapusa, ayo ari mashoma mune fiber uye mavitamini uye mamineral. Kunyanya kudyiwa kwezvikafu izvi kunokonzeresa matambudziko sekuwedzera kweropa glucose, shanduko mumatumbo maruva, kuneta, kuzvimbirwa uye kuwedzerwa kudya. Tarisa uone izere rondedzero yezvikafu zvine yakanaka uye yakaipa makabhohaidhiretsi.

Tarisa vhidhiyo pazasi uye dzidza maitiro ekuita yakaderera carb chikafu: