Abin da ya ƙunshi carbohydrates: gano da hakkin makamashi Madogararsa

A lokacin da zabar your lafiya rage cin abinci, daya abubuwan al'ajabi yadda, wanda ya ƙunshi carbohydrates, yadda za a zabi amfani mãsu girmansu. The tambaya ba rhetorical, saboda carbohydrates iya duka biyu kawo gagarumin amfanarwa da cutarwa.

Dalili ilmi game da carbohydrates

Don fahimta, wanda ya ƙunshi carbohydrates, shi wajibi ne don gane da abin da suka wakilci.

Wannan shi ne wani hadadden tsarin da abinci, da samar da jiki da makamashi. Magana sinadaran sharuddan, wannan fili na carbon, hydrogen da oxygen - ainihin abubuwa na rayuwa. Kuma dangane da yadda za tafiyar matakai na yin amfani da wannan jiki, masana kimiyya sun gano wata yawan iri carbohydrates: monosaccharides, oligosaccharides da polysaccharides.

Amfanin da illolin

Ko da kuwa da irin carbohydrates su ne a karshe aiki sakamakon a cikin samuwar monosaccharides, wanda ta hanyar jijiyoyi suna tsĩrar a ko'ina cikin jiki. Duk da haka, yana da daraja kuma tuna cewa a lokacin da hydrolysis (tsagawa carbon) yana kuka da kansa makamashi, sabili da haka da adadin kuzari, wanda muhimmanci rinjayar da asara, karfafawa ko nauyi riba.

Monosaccharides, kuma zuwa gare su bisa ga al'ada hada galactose, fructose da sucrose, a cikin jiki ba tare da rasa su makamashi darajar. Wani lokaci su ake ma ake magana a kai a matsayin "babu komai adadin kuzari", saboda sun sauri saturate jiki da makamashi, da kuma kamar yadda sauri tafi daga gare shi.

Saboda haka, da sauki carbohydrates samu a abinci tare da babban abun ciki na sukari, misali, a da wuri. A category na m monosaccharides kamata hada da kayan lambu, zafi-bi da, hatsi, taliya, mawuyacin halin alkama da fari gurasa. Amma mai arziki a cikin monosaccharides da halitta zuma, berries, da kuma 'ya'yan itatuwa da kayan lambu, wanda shakka, ake da amfani ga kwayoyin.

Polysaccharides gane da nutritionists amfani madaidaci. Irin wannan categorical sanarwa ta dogara ne a kan gaskiyar cewa aiwatar da narkewa a cikin monosaccharides daukan 4 zuwa 6 hours, saboda abin da jiki yake iya gaba ɗaya cika da irin wannan zama dole abubuwa. Bugu da kari, ya kamata mu manta da cewa suna dauke da irin wannan muhimmanci fiber, sitaci da kuma pectin. Saboda haka domin ya yi rashin nauyi ko dattako da nauyi, ya kamata a hada a rage cin abinci na polysaccharides.

Abin da ya ƙunshi carbohydrates wannan subgroup? Da farko, dukan hatsi burodi da kuma taliya daga durum alkama. Bugu da ari, jerin ke kan hatsi, masara, kayan lambu (duka a raw kuma sarrafa form, fãce ƙõnuwa).

Lokacin da ka so, sai ku iya

All iri carbohydrates ne daidai da bukatar da jiki, da kuma na ado Nasli azhdenie lokacin cinyewa su karshe amma ba wasa a rawa. Kuma haka ya kamata kafa musamman gwamnatin da amfani.

Saboda haka, abin da ya ƙunshi carbohydrates, jiyar da su cinye har zuwa 12 hours? Hakika, duk sugar-dauke da kayayyakin. Wannan kuma sweets, ciki har da cakulan, fructose arzikin abinci, kamar inabi, kazalika da gasa kaya da aka yi da fari gari.

Complex carbohydrates an yarda a yi har zuwa 16 hours. Saboda haka, ci jita-jita na dankalin turawa, da hatsi, da 'ya'yan itace da kuma Spaghetti zai yiwu, amma kawai bayar da cewa kafin lokacin kwanta barci ba kasa da 6 hours. Bayan wannan lokaci da abinci, wanda ya ƙunshi carbohydrates, dole ne a yi na musamman daga raw kayan lambu.

By wadannan dokokin gabatar, zaka iya ƙirƙirar abinci da kuma yin amfani da carbohydrates to daidaita ka nauyi.