A carbohydrate abun ciki na abinci: Jerin ayyukan

Carbohydrates - wannan shi ne daya daga cikin uku da muhimmanci da kuma m aka gyara cewa suna kunshe ne a wani abinci. Suna wakiltar wani wasu hanyoyin gudanar da mahadi kunshi hydrogen, oxygen da kuma carbon.

Saboda gudun koyo da kuma samuwar carbohydrates sun zama babban tushen samar da makamashi ga jikin mutum. Bugu da ƙari kuma, suna kai tsaye da hannu a cikin kira na DNA da RNA kwayoyin, inganta narkewa kamar fili, da tsara metabolism.

Akwai da dama babban iri carbohydrates :

• Simple carbohydrates (fructose, lactose, galactose, maltose da sucrose).
• Complex carbohydrates (glycogen, sitaci, pectin, cellulose, kuma hemicellulose).

Simple carbohydrates suna da kyau samamme ta jiki da kuma muhimmanci ƙara da matakin na jini sugar, yayin da hadaddun carbohydrates ana narkewar sannu a hankali, samar da ci ji na cikar abu. Wannan dukiya ne yadu a yi amfani dietetics kuma daban-daban gidaje slimming.

Sunadaran, fats, carbohydrates a cikin kayayyakin dauke domin ya kula da al'ada aiki na jiki. Rashin daya daga cikin abubuwa na iya haifar da tsanani sakamakon. Alal misali, carbohydrate karanci tsokani da shaida na mai a hanta Kwayoyin, saboda wanda shi tasowa m degeneration. A jini ketones tara, wadda take kaiwa zuwa gudun hijira na ruwa a cikin jiki da kuma kwakwalwa nama guba.

Rarar carbohydrates - wannan shi ne dama da kayan aiki a kan hanyar zuwa kiba. Bugu da kari, cin abinci mai yawa sugar kullum, mutane hadari a latent nau'i na ciwon sukari da kuma na ta ƙãrẽwa na sel na pancreas - da manyan jiki, don samar da insulin, wanda taimaka zuwa sha glucose.

A carbohydrate abun ciki na samfurin damar zuwa raba su a cikin da dama kungiyoyin:

• Matsakaicin adadin carbohydrates (65 grams) - alewa, sugar, jam, zuma, taliya, da shinkafa, da kwanakin, zabibi da kuma 'ya'yan itace dried, man shanu biscuits, marshmallows, oatmeal da buckwheat porridge, apricots da kuma prunes.
• A babban adadin carbohydrates (daga 40 zuwa 60 g) - a wake, gurasa, Halva, duhu cakulan, bushe 'ya'yan ɓaure da kuma daji ya tashi.
• A talakawan abun ciki na carbohydrate (11-20 g) - ayaba, waken soya, sabo da fure, kwakwa, pistachios, farin cakulan.
• A low adadin carbohydrates (10 g) samuwa a kiwo kayayyakin, da 'ya'yan itatuwa da kayan lambu, namomin kaza, da wake, da kuma kwayoyi.

Da yake jawabi na abinci mai gina jiki, shi ya kamata a lura da cewa carbohydrate abun ciki na abinci cinye kowace rana kada wuce 500 g Shi ne ya zama wajibi a yi amfani da abin da ake ci fiber ko fiber, wadda ake samu a yalwace a 'ya'yan itatuwa da kayan lambu.

Wadanda suke so su rasa nauyi, bukatar ka tuna cewa abinci tare da "komai" makamashi da kuma rashin na gina jiki kada ta kasance ba, a cikin abinci. Alal misali, cutarwa carbohydrate abinci, kamar alewa da kuma sukari da za a iya maye gurbinsu da na halitta zuma da kuma bushe da 'ya'yan itatuwa, da kuma goge shinkafa iri - launin ruwan kasa.

Domin rage cin abinci shi ne manufa, halitta carbohydrates, kamar yadda suka taimaka a magance da yunwa da annoba da wani ma'ana na da kyau-cika ciki. Wadannan sun hada da dukan hatsi da kuma unrefined hatsi, kayan lambu da kuma 'ya'yan itatuwa, asalinsu. A carbohydrate abun ciki a cikin irin kayayyakin ba ya wuce m matsayin, kuma a lokaci guda su ne low a da adadin kuzari.

A undoubted abũbuwan amfãni daga cikin halitta carbohydrate ne babban abun ciki na gina jiki, kamar ma'adanai, bitamin, da narkewa da insoluble fiber, bioflavonoids. All shi stabilizes jini sukari da kuma ƙananan cholesterol.

A carbohydrate abun ciki na abinci - wannan shi ne wani muhimmin nuna alama, amma, na farko, yana da daraja biya da hankali ga yadda za a yi amfani da wannan ko da samfurin ne zuwa ga jiki. Kawai irin wannan fuskanta za su samar maka da mai kyau siffar da kuma inganta lafiyar ka.