Complex da kuma sauki carbohydrates: abin da yake mafi alhẽri a gare jikinmu

Yawancin mutane sun gaskata cewa duk carbohydrates ne cutarwa ga adadi, a yau za mu yi kokarin kore wannan labari, kuma a karshe gano abin da carbs ne cutarwa da kuma waxanda suke da muhimmanci ga al'ada aiki na jikin mu. Wadannan kwayoyin mahadi ne primary gina jiki ga mutane, kullum ya kamata mu samu a kalla 50% carbohydrates daga cikin jimlar cinye adadin kuzari.

Shi ne ke da alhakin carbohydrate abun ciki da matakin na sukari a cikin jini, su sanin da ya dace na kwakwalwa Kwayoyin, godiya ga su, mu tsoka taro ƙaruwa, da kuma gina jiki da kuma kitse ne sauƙin nike. Nan da nan saka - sun kasu kashi sauki da hadaddun carbohydrates (sugars), shi duka dogara da gudun da wanda wannan aji na gudanar da mahadi da aka raba da tuba a cikin glucose - babban tushen mu makamashi.

Domin sauki mahadi sun hada da:

• disaccharides - lactose, sucrose, maltose.
• monosaccharides - fructose, galactose, glucose da kuma Organic acid.

Domin hadaddun polysaccharides hada glycogen, shi yana kunshe ne a cikin dabba da kayayyakin, sitaci, lignin, cellulose, pectin - ne polysaccharides na kayan lambu asalin. Mene ne bambanci tsakanin wadannan nau'o'i guda biyu? Complex gudanar da mahadi more sannu a hankali narkewar hanji ba tare da haddasa wani kaifi Yunƙurin a cikin jini sugar.

Da sinadirai masu darajar su ne quite high da sugar content ne kadan. Duk da yake sauki carbohydrates, samun shiga jiki, nan da nan juya zuwa sukari. Saboda haka, cin abinci mai sauki glycidyl, ka samu komai adadin kuzari da kuma sifili makamashi darajar. The kawai amfani da azumi sadarwa - makamashi, bitamin da kuma sukari, amma da ragi wajen sauri juya zuwa maras so mai.

Amma wuce kima amfani da hadaddun carbohydrates kuma hadari ga jikin mu, su wuce haddi sa fermentation a cikin hanji da kuma jari na jiki mai. Ta yaya za a iya cewa zama? Da farko, ba obalodi kanka mara amfani da kuma cutarwa carbohydrates, kuma, ba shakka, to motsa jiki don a ƙona kitsen da adadin kuzari da kuma.

Me dauke da sauki carbohydrates: jerin kayayyakin

• confectionery.
• 'ya'yan itace juices.
• fari da kuma ruwan kasa shinkafa.
• fari da kuma alkama burodi, hatsin rai gurasa.
• gasa dankali da kuma mashed dankali.
• giya da kuma wadanda ba giya.
• sweets (alewa, cakulan, marmalade, zuma, jam, jam, ice cream, masara flakes, alkama crackers).
• 'ya'yan itatuwa tare da high sugar abun ciki (cikakke ayaba, pineapples, kankana, inabi, melons, kwanakin).
• kayan lambu (squash, parsnips, kabeji da Boiled karas).

Saboda da cewa duk da sauri carbs da sauri tunawa a cikin jini, akwai wani kaifi karuwa a matakin sugar, don haka mai ladabi mahadi dauke su bad (cutarwa) carbohydrates. Amma wannan ba ya nufin cewa su dole ne a jefar da gaba ɗaya, fãce sugar, su dauke da wani babban adadin amfani ma'adanai da kuma bitamin. Babban abu ne ka yi amfani da su kafin m motsa jiki ko kuma kafin tafiya, to, duk glucose kawai "ƙona".

Yanzu da ka san inda yanzu da kuma cewa su ne sauki carbohydrates. Products dauke da wani hadadden ko dogon sadarwa:

• legumes (soya, da waken soya, chickpea).
• taliya sanya na durum alkama.
• 'ya'yan itatuwa (apples, cherries, peaches, apricots, plums, lemu, grapefruits).
• kayan lambu (zucchini, barkono, alayyafo, avocado, namomin kaza, leeks, kabeji, tumatir).

Saboda rage da rashin lafiya na carbohydrates ba tare da wani muhimmin karuwa a sugar, da kuma mutane na dogon lokaci ba su ji yunwa.

Yadda za a yi sauki carbohydrates ne mafi amfani da kasa cutarwa?

Wannan na bukatar m kwayoyin fili amfani tare da gina jiki abinci ko bayan shi (da kifi da kaji, nama, qwai). Sunadaran don wani lokaci kasance a ciki domin narkewa daga cikin karshe, ƙarshe tsare su da sauki carbohydrates.

Kammalawa: The sha ne ragae, da kuma sauki carbohydrates ana tuba a cikin hadaddun da, sabili da haka, suna da amfani.