Nhungamiro Inobatsira kuKaridhydrates neFitness
Pane mavara akanaka here? Mhinduro ndeyeiye anokwanisa. Mahydrohydrates akakomba anowanzozonzi carbs akanaka uye mashoga ega-carbohydrates sezvakaipa ma carbs. Iyo yakanaka carb nhau yakashata haisati iri nyore, asi kunzwisisa kusiyanisa pakati pezvakanaka zve carbs uye yakaipa carbs kuchakubatsira kuti uite kudya kwakanaka uye kusarudzwa kwehutano.
Zvakakodzera, mahydrohydrates ndiyo nheyo yezvokudya zvine utano.
Vaya vedu vane chido chekuita muviri uye kufanana vanofanira kunge vane humwe ruzivo rwekugadzira yemakhahydrates nekuti ivo ihwo huro hwedu nehutano hwemagetsi.
Mitumbi yedu inoputsa makhabhohydrates pasi muhuga uye inopisa shuga sehutu hwehupfungwa dzedu nemuviri. Vamwe vanhu vanotya makhahydrates nokuti vanofunga shuga zvinongoreva kuwedzerwa , kuchinja mafungiro, uye zvinhu zvose zvakaipa. Asi chokwadi ndechokuti uropi hwako nemuviri zvinofanira kuva nekugadzikana kweglucose, maitiro ehuga iyo muviri unopwanya makhahydrates kusvika kune.
Complex Makedhihydrates
Makedhihydrates akakomba ndiwo "akanaka carbs". Mienzaniso yemakwenzi anokonzera yakazara mbeu, miriwo yemashizha, uye nyemba. Ive yakaoma makemikari ayo kuparara zvishoma nezvishoma, achiendesa hurumende yakakwana yeropa. Apo shuga inopiwa kumasero zvishoma nezvishoma, vanogona kuipisa nesimba uye simba redu simba uye mafungiro anogara akasimba. Iyo glycemic index ndiyo inokurumidza kukurumidza uye kuti zvokudya zvinowedzera sei shuga yeropa.
Zviri nyore Zvinyorwa Zvinokonzerwa Nezvokudya Zvisina Mvura
Mahydrohydrat akareruka anogadzirwa nemakemikoro akajeka ayo ari nyore mumuviri wako kuputsika uye anounza shuga kusvika kuropa rekurumidza. Carbs dzakaipa dziri mujecha rega-carbohydrate. Girazi tsvuku uye nyeupe yefurawa yakagadzirwa zvakagadzirwa nemuenzaniso wemakhahydrates.
Iyo kuparara nokukurumidza kunokonzera spike nokukurumidza muropa shuga. Ndiko kwaunowana simba guru, ipapo doro guru - uye mafungiro ako anofamba pamwe chete naro. Uyezve, kana shuga yakawandisa inokonzera mamiriro ose panguva imwe chete, muviri wako haugoni kuishandisa zvose nokuda kwesimba uye kuutendeuka kuti u ... fungidzira chii? Fat. Hongu, muviri wako pakupedzisira unoshandura shuga yakawandisa mu glycogen uye wozopinda mafuta ekuchengetedza. Uye zvakanyanya kuipa, kugara kuchikuvadza masero ane mazinga makuru ehuga kunobatanidza nehutachiona hwehuga hwehuga hwakafanana nehana, chirwere cheshuga, uye insulin.
Haasi ose ega ega-carbohydrates ari "akaipa" ma carbs akaipa. Zvimwe, sezvibereko, zviri nyore, marashi anokonzera. Muchero mutsva unotipa ma enzymes, vitamini, mineral , uye fiber . Mishonga yemiti inopawo zvinokosha zvinovaka muviri seprotheni , mavitamini, uye mafuta . Pfungwa iyi ndeyekuziva kuti aya majeehydrates ari nyore, ayo haasi "akaipa", achiri mashuga anotsvaga asingasimbe simba redu nenzira yakafanana neyakagadzirwa nema carbohydrates.
Akanaka Akatsika Akaipa
Chimwe chezvinhu zvinovhiringidza pamusoro pemakhahydrates ndiwo musiyano pakati pezvokudya zvakakwana uye zvakanatswa. Zvose zviyo muenzaniso wakanaka. Apo chikoro chinonatswa, mishonga uye fiber zvakatorwa kubva mairi zvichiita kuti zvikurumidze kudya uye zvishoma kudya.
Ngatitarise kugadzirwa kwechingwa chena chena: Gorosi kernel yose pamwe nhengo dzayo dzose dzinosanganisira bran, endosperm, uye germ. Iyo branh inotipa isu fiber ine zvakawanda zvinobatsira kudya kunosanganisira kuderedza kuparara kwezvokudya uye kunwa kwemafuta. Uye mishonga ndiyo chikamu chine mishonga yakawanda. Asi kana gorosi rose yakanyatsogadzirwa kuita hupfu chena bran uye mishonga inodzingwa, ichisiya endosperm yakanyanya kunonwisa.
Kuchenesa kunoshandiswa pane zvimwe zvibereko zvinovaka muviri zvakadai segorosi uye mupunga pamwe chete. Vazhinji vedu tinongoona zvipembenene zvekare zvakasvibirira apo pachinoshandiswa kuva yakagadzirwa furawa uye inoshandiswa kugadzira kudya kwakagadziriswa sekutengesa kudya kwemafuro echingwa, chingwa, tortillas, mucheka mutsvuku uye zvokudya zvisina kudya.
Izvi zvakatumidzwa kuti carbs hazvikwanisi kukubatsira kuchengeta simba rako.
Saka iyo yakashata yakawanda yemakunguhydrates ndiyo iyo inopa zvishoma munzira yekudya uye inopisa zvakawanda zvakaoma, simba--kugadzirisa shuga mumuviri. Mienzaniso yeipi yakaipa, yakaipa yekarb yezvokudya ndiyo yakagadzirwa neshuga yakanatswa uye hupfu hwakacheneswa semasipi, keke, muffin uye chingwa chena - pasina michina uye pasina simba rakasimba.
Tora Zvakanaka Carb Energy
Chimiro changu chaidiwa nokuda kwekakinhydrates digestion ndechokufunga nezvemoto wemoto. Carbs akakura akafanana nematanda akanaka. Vanobata nyore nyore uye vanopisa zvishoma kwenguva refu. Mabizi akaipa, asina kuchena akafanana neomucheka wakaoma. Patinenge tavaisa mumoto wedu wekudya vanotsvaira nokukurumidza ndokubva vabuda vachitisiya tichiine zvishoma zvokumhanya.
Kudya kwakakwana kunosanganisira marubhaidhiriti nekusimbiswa kune zvakaoma, pamwe nemafuta ane utano uye mapuroteni . Vedu isu vanoda kuve noutano hwakanaka uye vanogadzikana uye vanogara imomo, vanoda kushandisa zvese zvitatu zvekudya.
Sources:
> Haas, Elson. Kuramba Uine Utano Nezvokudya.
Holford, Patrick. The New Optimum Nutrition Bible. Crossing Press; 2005.
Mayo kliniki. Zvose zviyo: Zvimwe zvinokonzerwa nemwoyo ndezvokudya zvine utano,
> MyPirramid.gov. "Mukati [yezvokudya] Pyramidhi."