Makinehaidhadha akazara anopa muviri wako nesimba raunoda kusimuka, kufamba-famba, uye kuita zvinhu zvose zvauri kuita zuva nezuva. Inosanganisira starch, maltose, uye cellulose, uye inowanika muzvibereko, miriwo, maruva, nuts, mbeu, uye mbeu.
Zvose zvinodyarwa nezvirimwa zvine maitiro akasiyana-siyana akaoma makhahydrates, kunyanya kusanganiswa kwemashizha uye cellulose.
Starch inoshandiswa nezvirimwa senzira yekuchengetedza simba. Mbeu, mbatatisi, uye rizi, pezi, marumusi, uye zviyo zvakakwirira mumashizha. Cellulose inoumba zvivako izvo zvinoita kuti zvirimwa zvigadzike, uye ndicho chikamu chikuru chekudya fiber. Miti yakadai sehairi yebhinzi, broccoli, uye sipinashi zvine zvishoma zvishoma, asi zvine zvimwe cellulose.
Misiyano pakati pezvinokambaira makhahydrates uye ega ega- carbohydrates ndeyekukura kwema molecule. Mahydrohydrates ari nyore anoumba imwe chete kana maviri shuga, asi sarbhati dzakawanda dzinosanganisira sukari zvitatu. Sirasi yakanyanyisa inosanganisira shuga, fructose, uchi, syrups nezvimwe zvakadaro.
Complex Carbohydrates Digestion uye Kubvumira
Nhanho dzinodyiwa uye dzinowanikwa nokukurumidza, saka zvokudya zvekuwedzera zvakadai sechingwa chena uye pasta zvinogona kuita kuti shuga yeropa inokonzerwa neropa, zvakanyanya kufanana nekudya chimwe chinhu chakakwira mune shuga. Asi, chirwere chako chekudya hachikwanise kuparadzanisa cellulose, icho chinhu chakanaka nokuti kuva neyoyo isiri-digestible fiber mumuviri wako wekudya kunokonzera zvinhu zvishoma, saka iyo inowedzera haina kukonzera shuga yakakura yeropa.
Chimwe chikonzero nei zvakakosha kudya zvizere zvezviyo, mavara evevaravara uye zvimwe zvekudya zvepamusoro zvakanyanya kunonoka kudyiwa kwemashuga nemafuta.
Ndezvipi Zvakawanda Zvine Carbohydrate Ndinoda?
Kazhinji, yakaoma makhahydratesiti inofanira kupa inenge hafu yemakori muzvokudya zvako. Uye vanhu vakuru vanoda mapeji 25 kusvika ku38 emufibhi zuva rimwe nerimwe.
Iwe unogona kuita zvose nekudya kudya kunotapira muvaravara mavara, michero yakazara, uye kusungirirwa kwemiti uye mbeu.
Paunenge uchigadzirira kudya , funga nezvekudya kwacho kuchagadzirirwa sei pahota yako. Taura zvakananga sekaiti mumakota mana. Hafu yeplate inofanira kuzadzwa nemichero yeguru kana yemuvara kana michero uye imwe yechina yeplate yako inogona kubata chimwe chinhu chinotyisa, zvakadai sechingwa, mupunga, mbatata kana pasta.
Iyo yekupedzisira yechina inogara kumba kwepuroteni yako yakakosha-inogona kuva imwe nyama, huku kana hove, kana iwe unogona kusarudza zvinomera zvepineti zvakadai semashizha, kana lentils. Izvozvo zvinofanira kukupa zvakakosha zvemarobhosi, pamwe chete chengetedza mapuroteni ako nemafuta muyero.
Kudya kwakaringana nemafuta akawanda uye marashi ane utano kunogona kuva kushumira kwakanaka kweSwitzerland chard, imwe yemapatata yakashambadza, uye chidimbu chesaumoni yakakoswa iyo yakaenzana nehukuru hwechigunwe chechiko chako. Kana kana iwe uchida kuenda kune zvinomera, shandura hove dzevamwe zvinokurudzira-fried tofu.
Sources:
Nzvimbo dzeDaase Control uye Kudzivirira. "Zvokudya zveMunhu wese - Carbohydrates."
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Office of Disease Prevention and Health Promotion, Office of Assistant Secretary of Health, Office of the Secretary, Department of Health and Human Services - Health.gov. " Dietary Guidelines for Americans, 2010. "