Nyore Carbohydrate vs. Akaomeswa Makhahydrates

Zvemukati

• Kunzwisisa makabhohaidhiretsi
• Zvakareruka carbs zvakaenzana zvakapusa chikafu
• Zviri nyore carb chikafu zvekudzivirira
• 1. Soda
• 2. Kubikwa kunobikwa
• 3. Yakaiswa makuki
• 4. Muchero wemuchero concentrate
• 5. Kudya kwemangwanani
• Iyo yakaoma zvakanyanya carb, zvirinani
• Complex carbs iwe unofanirwa kudya yakawanda
• 1. Mbeu dzose
• 2. Fibhi-yakafuma michero
• 3. Miriwo ine fiber yakawanda
• 4. Bhinzi

Mhedziso

Carbohydrate macronutrient makuru uye imwe yemasimba emuviri wako emagetsi. Mamwe mapurogiramu ekurasikirwa nehuremu anoodza moyo kuadya iwo, asi kiyi iri kuwana chaiyo carbs - kwete kuadzivirira zvachose.

Iwe unogona kunge wakanzwa kuti kudya zvakaoma carbs kuri nani pane zvakapusa carbs. Asi zvinyorwa zvekudya zvinovaka muviri hazviwanzo kukuudza iwe kana izvo zvine makabhohaidhiretsi zviri nyore kana zvakaoma.

Kunzwisisa kuti chikafu ichi chakakamurwa sei uye kuti chinoshanda sei mumuviri wako zvinogona kukubatsira kusarudza chaiyo carbs.

Kunzwisisa makabhohaidhiretsi

Carbohydrate chinhu chakakosha chinovaka mumhando dzakasiyana dzezvikafu.

Vazhinji vedu tinoenzanisa carbs nechingwa uye pasta, asi iwe unogona zvakare kuzviwana mu:

• zvigadzirwa zvemukaka
• michero
• miriwo
• zviyo
• nzungu
• nyemba
• mhodzi
• chikafu chine shuga uye zvihwitsi

Carbohydrate inoumbwa nezvinhu zvitatu: fiber, starch, uye shuga.

Fiber uye starch yakaoma carbs, nepo shuga iri nyore carb. Zvichienderana nekuti yakawanda sei yeiyi inowanika muchikafu inotarisisa hunhu hwayo.

Zvakareruka carbs zvakaenzana zvakapusa chikafu

Zviri nyore carbs shuga. Nepo zvimwe zveizvi zvichiitika zvakasununguka mumukaka, mazhinji eakareruka carbs muAmerican chikafu anowedzerwa kuzvikafu.

Kazhinji akareruka carbs akawedzerwa kune zvekudya anosanganisira:

• shuga mbishi
• shuga tsvuku
• chibage manyuchi uye mukuru-fructose chibage manyuchi
• glucose, fructose, uye sucrose
• michero muto concentrate

Zviri nyore carb chikafu zvekudzivirira

Edza kudzivirira zvimwe zvakajairika zvakagadziriswa masosi eakareruka uye tsvaga dzimwe nzira dzekugutsa izvo zvinotapira zvishuwo:

1. Soda

Soda soda yakashata kune hutano hwako munzira dzinoverengeka. Unogona kuyedza mvura yakasanganiswa nemon panzvimbo.

2. Kubikwa kunobikwa

Gutsa zino rako rinotapira nemichero, pane zvinhu zvakabikwa zvizere nema carbs akareruka uye neshuga yakawedzerwa.

3. Yakaiswa makuki

Bika zvinhu zvako pachako uchishandisa zvinotsiva senge maapurauce kana zvinwiwa zvinotapira, kana tsvaga mimwe misanganiswa ine yakaoma carbs.

4. Muchero wemuchero concentrate

Nzira iri nyore yekudzivirira michero yekutarisisa ndeyekutarisa zvakanyanya kune ezvinyorwa zvekudya. Nguva dzose sarudza zana muzana yemuto wemichero kana kuzviita wega kumba.

Edza nzira yedu ye kiwi sitirobheri muto.

5. Kudya kwemangwanani

Zviyo zvemangwanani zvinowanzo kutakurwa nemahydrohydrate akareruka. Kana iwe usingakwanise kukaka tsika, tarisa rundown redu rezviyo zvekuseni, kubva pane zvakanakisa kusvika kune zvakaipisisa kune hutano hwako.

Iyo yakaoma zvakanyanya carb, zvirinani

Complex carbs inorongedza mune zvakawanda zvinovaka muviri kupfuura zvakapusa carbs. Ivo vakakwira mune fiber uye vanogaya zvishoma zvishoma. Izvi zvinoitawo kuti vawedzere kuzadza, zvinoreva kuti ivo sarudzo yakanaka yekudzora uremu.

Iwo zvakare akakodzera kune vanhu vane mhando 2 chirwere cheshuga nekuti ivo vanobatsira kubata shuga yeropa spikes mushure mekudya.

Fiber uye starch ndiyo mhando mbiri dzekarobhydrate dzakaomarara.Fiber inonyanya kukosha nekuti inokurudzira ura kugara uye inobatsira kudzora cholesterol.

Idzo sosi huru dzekudya fiber dzinosanganisira:

• michero
• miriwo
• nzungu
• bhinzi
• tsanga dzose

Starch inowanikwawo mune zvimwe zvekudya zvakafanana nefiber. Musiyano uyu zvimwe zvekudya zvinoonekwa seyakawedzera starch pane fibrous, senge mbatatisi.

Zvimwe zvepamusoro-starch chikafu ndezvi:

• chingwa chegorosi rose
• zviyo
• chibage
• oats
• pizi
• mupunga

Makompidhihydrate akaomesesa akakosha kune hutano hwakareba. Ivo vanoita kuti zvive nyore kuchengetedza huremu hune hutano uye zvinogona kutobatsira kuchengetedza rudzi rwechipiri chirwere cheshuga uye matambudziko emoyo mune ramangwana.

Complex carbs iwe unofanirwa kudya yakawanda

Ive neshuwa yekuisa anotevera akaomesesa makabhohaidhiretsi sechikamu chenguva dzose chekudya kwako:

1. Mbeu dzose

Zviyo zvese zviwanikwa zvakanaka zvefibre, pamwe ne potassium, magnesium, uye selenium. Sarudza zvishoma zvakagadziriswa zviyo zvakakwana senge quinoa, buckwheat, uye yakazara-gorosi pasta.

2. Fibhi-yakafuma michero

Mimwe yeaya maapuro, maabriji, nemabhanana. Dzivisa michero yakakonzerwa nokuti inowanzo ine sirasi yakawedzerwa.

3. Miriwo ine fiber yakawanda

Idya zvakawanda zvevhegi dzako dzese, kusanganisira broccoli, mashizha ane mashizha, uye karoti.

4. Bhinzi

Kunze kwefibre, izvi zvakanaka zviwanikwa zve folate, iron, uye potasium.

Kusarudza chaiyo carbs kunogona kutora nguva uye kudzidzira. Nediki diki rekutsvagisa uye neziso rakatsiga remavara ezvekudya, unogona kutanga kuita sarudzo dzine hutano kuti usimbise muviri wako nekuuchengetedza kubva kumatambudziko enguva refu.

Carbs inoumbwa nefiber, starch, uye shuga. IAmerican Diabetes Association inokurudzira kuwana 25 kusvika 35 magiramu e fiber pazuva.