Maltose, carbs, uye doro muwaini
Iwe unogona akanzwa kuti carbs mubiya yakangofanana chero ipi zvayo yemakrohydrate . Kana unogona kunge wakaverenga kuti maltose muwaini inoita kuti iwedzere glycemic uye yakashata pane zvokudya zvakaderera-carb. Iwe ungangodaro wakashamisika nezvehuwandu hwezvinodhaka - hwakanyanya kuipa pane mamwe carbs kana kuti huri nani pane mamwe ma carbs? Heano mimwe mhinduro dzemibvunzo yakawanda pamusoro pekunwa doro pachikafu chinotapira .
Doro
Kunyange zvazvo doro rinowanzokanganiswa mukati memakrohydrate, avo vaviri vanoita zvakasiyana mumutumbi. Chimwe chinhu, kana pane doro mumuviri, makoriro ayo anoshandiswa kutanga emvura, vasati vashongedzwa nemahydrohydrate kana mafuta. Inogonawo kuva nezvimwe zvisingafanogoni kuitika pamushuga weropa. Izvi ndezvokuti kana doro riripo, chiropa chinoshanda kushanda pakarepo. Basa rechiropa nderokubvisa tsvina mumutumbi, uye doro rakafanana nehupfuu nenzira iyo. Kunyange zvazvo chiropa chiri kushanda pakurambisa doro, haisi kuita mamwe mabasa ayo, kusanganisira kutarisa kuwanda kweglucose muropa. Saka glucose yeropa inogona kudonha nokukurumidza. Kuti udzikise izvi, usanwa pane chisina chinhu, uye rega doro kune zvinwiwa zviviri pazuva kuitira munhu, kana imwe kunwa kumudzimai, kana kuti kunyanya kunwa zvinwiwa kweawa kana kupfuura. (Hapana chichakandira kudya kwako nokukurumidza pane kutonga-kuora mwoyo.)
Imwe inonwa inofungidzirwa se 12-ounce bhari, 4-ounce girasi rewaini, kana 1.5-ounce jigger doro rakasvibiswa.)
The Carbs
Kune humwe hukanganiswa pamusoro pemartose muwairi nekuda kwezvinhu zvakanyorwa mune mamwe mabhuku ezvinyorwa zvekudya. Kunyange zvazvo bhari yakashata inoshandiswa kuita bheri inobereka maltose, shuga ine glycemic index yakakwirira kudarika glucose, iyo yekuvirisa inoshandisa zvose (kana kuti inenge yose, zvichienderana neaunotenda) iyo maltose muwairi ichiri kuwedzerwa.
Dhavhidha yeA USDA inoratidza kuti hakuna maltose muwairi. Zvisinei, kune gluidhydrate muwairi inofanira kuverengwa sokunge iwe ungaverenga chero imwe carb. Mari yacho inopesana zvichienderana nechinangwa chebi. Nguva dzose inoro yega yega 12 gramu yemakrohydrate ne12 oz inokwanisa kana kushumira.
Chiedza Chiedza
Chiedza chechiedza hachisi chakanaka-carb doro - inogona kunge yakaderera muwaini. Rimwe doro rekuedza rinoda kabodihydrate yakawanda sewaini nguva dzose. Nyaya dzakawanda, kunyange zvakadaro, dziri mumakero matatu kusvika ku7 magamu emakrohydrate panguva yese. Verenga imwe sarudzo paunosarudza.
Ales
Nyeredzi, kunyanya zvisikwa, zvinowanzove nechecidhydrate zvishoma pane nguva dzose inoro (5-9 magamu pakushanda), asi zvakanakisisa kutarisa sevamwe vakakwirira.
Stouts
Simba inenge yakanyanya kunyanya kunwa doro iwe unogona kunwa pane zvishoma-kudya mutoro. Zvichienderana nechitarisiko chacho, chinogona kuva ne-20 gramu ye carb pa 12-oz. Iyo yakawanda yemarobho pasi pasi!