Abinci mai arziki a cikin kitsen: Table

Yana da lokaci domin kawo karshen labari na kayayyakin da low mai abun ciki, da yin amfani da abin da a cikin shakka daga cikin abinci da aka dauke a tabbatar hanyar rashin nauyi, hana cututtukan zuciya da kuma sauran kullum cututtuka. Gaskiyar cewa "pitfall" ne sau da yawa boye a karkashin kalmar "mai-free samfurin," a cikin abin da dandano da irin zane ake cika wa ta kara adadin gishiri, sugar, ko mai ladabi hatsi. A sakamakon "zarce" tsammanin - duniya amfani da low-mai kayayyakin da ya jagoranci kawai zuwa wani karuwa a cikin talakawan nauyi na wani mutum.

Low-kalori abinci - shi ne shi mai kyau ko mummuna?

Me ya kamata ka daina da kayayyakin da sosai low jiki mai yawan? Mutane da yawa sun dade kiyaye wannan abinci domin suna zaton low-mai jita-jita ne m da kuma cike da hane-hane. Gaskiyar ita ce, mai slows saukar narkewa, da yawa abun da ake ci, gina a kan cin low-mai abinci sa wani mutum zuwa yãƙi yunwa duk rana.

Abin da ake ci kitsen taka wata muhimmiyar rawa a cikin musayar - kowane gram na shi ya ƙunshi 9 da adadin kuzari. Wannan kalori salutary a lokuta inda abinci ne wanda bai isa ba, yana da muhimmanci sosai ga mutanen da suke ba su iya sha manyan yawa na abinci.

Mene ne m?

Fats - wannan shi ne mu samar da makamashi ajiye. The jiki iya adana kawai karamin adadin glucose kamar yadda glycogen domin samar da makamashi, don haka yana da muhimmanci gaban adipose nama iya samar da Unlimited yawa. The asalin wannan tsari ne kafe a cikin m baya, lokacin da abinci ya bai isa ba, don haka ta samarwa ciyar makamashi mai yawa. Yau, da wannan matsalar ba ya wanzu, amma muka ci gaba da cinye abinci mai arziki a cikin fats, indiscriminately kuma a cikin manyan lambobi. Tara, godiya ga samar da makamashi da ake amfani a yanzu ne kawai a lokacin barci da kuma a lokacin jiki aiki.

Kasa su ne mafi mashahuri abinci mai arziki a cikin fats (jerin hada da kitse da 100 g):

1. Palm man - 93,7 g
2. Desiccated kwakwa - 57,2 g
3. Butter - 51,4 g
4. Naman sa - 52,3 g
5. Chocolate - 32.4 g
6. Sardines a man - 29.9 g
7. Hard cuku - 24.6 g

The iri m acid da kuma me ya sa suke bukatar

Akwai iri biyu m acid: linoleic da alpha-linoleic. M acid - muhimmanci aka gyara daga cell membranes, suna tuba zuwa sinadaran controls da shafi clotting na jini, kara girma na jini, da dai sauransu. A rashin su a cikin yara ne halin da jinkirin girma, rage rigakafi aiki, rash ... Wani lokaci wannan take kaiwa zuwa matsaloli tare da hangen nesa da kuma jijiya matsaloli.

Ga ta dace ci gaba da kuma bukata sunadaran. Ba tare da su, na rigakafi da tsarin ba zai iya yadda ya kamata kare jiki daga cuta da ƙwayoyin cuta. Saboda haka, yana da muhimmanci a ci abinci mai arziki a cikin fats da kuma sunadarai.

Shin, cikakken mai cututtukan zuciya?

Wuce kima amfani da mafi cikakken m acid ne fraught tare da karuwa a matakin LDL (low yawa lipoprotein), game da shi kara da cholesterol abun ciki da kuma rage ji na ƙwarai to insulin. Arzikin abinci a cikin furotin, fats, carbohydrates rage hadarin da jijiyoyin zuciya da cututtukan zuciya da shanyewar jiki, hauhawar jini, da ciwon sukari da kuma kiba. Arziki a zare kare da ciwon daji ta hanji, su ne wajibi ne ga rigakafin basur. Bugu da ƙari, zaruruwa ne abinci ga al'ada (m) kwayoyin da aka samu a cikin hanji da kuma samar da jikewa na gina jiki. A zaruruwa kunshe ne a cikin wake, dukan hatsi da kuma wake.

Protein-arzikin abinci, fats, carbohydrates wajibi ne ga al'ada aiki a fairly manyan yawa. Nutritionists bada shawara iyakance amfani da cikakken m acid up to 10% na jimlar caloric abun ciki (18 grams ga waɗanda a rana garwaya 1600 kcal). Makrorasprostraneniya canja fuska ga carbohydrates ne 45-65%. Alal misali, idan ka ci 1600 da adadin kuzari da rana, wani m carbohydrate ci jeri daga 180 grams zuwa 260.

Guji "bad fats"

Lura da yadda pizza da tumatir miya, cuku da kuma nama taurare bayan sanyaya? Taurin ne ambato na sinadaran high a daskararre wanda taurara ko da a dakin da zazzabi. Madara mai, na wurare masu zafi mai (kwakwa, dabino), wanda wani bangare ne na kusan kowane ice cream, kuma sun fi mayar dauke da daskararre. A mafi m kayayyakin cikin matasa, wanda aka mamaye cikakken mai pizza da kuma desserts, yayin da Boiled nama ne tushen furotin.

Kamar yadda carbohydrates, sunadarai suna da muhimmanci macronutrients. Tsabta farin hakora - shi ne mai nuni da cewa mutum zai cinye abinci mai arziki a cikin fats da kuma sunadarai. Protein na samar da kira na collagen, wanda shi ne don haka da muhimmanci ga tsarin da kasũsuwa, ashe, hakora da kuma fata.

A miƙa mulki daga daskararre zuwa unsaturated. Ashe, akwai wani kiwon lafiya amfanin?

A amfani da rage ci daga daskararre shi ne dogara a kan al'amurra da dama, a Vol. H. Kuma a kan waɗanda suke abinci da ku maye gurbin su. Canza zuwa low-mai pretzels da chewy candies iya ze m, amma da farko shi ne a daidai dabarun, domin a rage cin abinci high a sosai mai ladabi carbohydrates ayan kara triglyceride matakan da ƙananan HDL (liproteinov high yawa), kara da matakin na cholesterol, wanda yake shi ne ake bukata kafun cututtukan zuciya.

A mafi kyau dabarun ne don maye gurbin abinci mai arziki a cikin m daskararre a cikin abinci mai arziki a cikin fats amfani. Sandwich da naman alade zai kawo more amfani ga jiki fiye da wani yanki na pizza, da kuma maye a yanki cuku ko naman alade avocado ne wani tsantseni mataki zuwa ga wani lafiya rage cin abinci. Idan ka ci wani wuce kima adadin da adadin kuzari da rana, za ka iya tafiya tare da yin amfani da dukan madara a cikin wata samfurin tare da rage kitse ciki.

Daskararre ake samu da sauƙi a cikin da yawa abinci. Mafi yawansu suna samu, yafi a abinci na dabba da asali. Take a look at abinci mai arziki a cikin fats (a jerin da aka bayar a kasa). Su ne:

- m nama.

- ɗan rago.

- naman alade.

- kaji fata;

- nama tallow.

- naman alade da kuma cream.

- man shanu.

- cuku da kuma sauran kiwo kayayyakin sanya daga dukan madara.

Inganta kiwon lafiya na cutarwa fats a cikin m

Masana'antun na kayayyakin, ban da cikakken, ta amfani trans fats, waxanda suke da hydrogenation tsari da kuma yawanci amfani da ƙara da shiryayye rayuwar sarrafa abinci, kamar crackers, kwakwalwan kwamfuta, ko cookies.

Nagari ci na - ba fiye da 1% na jimlar adadin kuzari (kasa da 2 grams idan ka cinye 1,600 da adadin kuzari da rana). Idan ka kula da abin da abinci ne mai arziki a cikin kitse, yana yiwuwa a gano burbushi na trans fats da karanta jerin sinadaran a kan tasirin da kayayyakin: wadannan abubuwa suna ɓadda a karkashin sunayen "taurare mai" ko "hydrogenated."

Delicious da kuma gina jiki abinci da suke da babban dole macronutrients

Ci abinci mai arziki a cikin fats da kuma carbohydrates, kamar madara, 'ya'yan itãcen marmari da kuma kayan lambu. Carbohydrates ne mai babbar tushen samar da makamashi a cikin jiki, da samar da man fetur ga Kwayoyin ciki har da kwakwalwa Kwayoyin. Simple da hadaddun carbohydrates dauke 4 da adadin kuzari da gram. 45-65% na jimlar adadin kuzari ya zama carbohydrates, yayin 20-35% - mai. Kusan duk kayayyakin, sai dai qwai, nama da wasu abincin teku mai arziki a cikin carbohydrates. Kayan lambu, musamman dankali, masara, mai dadi dankali, Peas, dauke da wani babban yawan ingancin starchy carbohydrates da kuma zaruruwa. All shuka abinci, ciki har da 'ya'yan itatuwa, da kayan lambu, da wake, da kuma legumes kwayoyi, da wani babban abun ciki na fiber, wanda inganta hanji.

Kamar yadda aka ambata riga, da unsaturated m acid inganta jini cholesterol matakai, da kuma insulin ƙwarai a lõkacin da suka maye gurbin cikakken kuma trans fats. Akwai biyu azuzuwan na unsaturated m acid: monounsaturated da polyunsaturated fats. Monounsaturated samu a avocados, kwayoyi, tsaba, da zaituni, gujiya, da man zaitun.

Kwanan nan, da polyunsaturated m acid Omega-3 fats ne a cikin Haske saboda rawar da suka taka a cikin rigakafin da cututtuka na zuciya cututtuka. Su za a iya samu a walnuts, flaxseed, tofu, waken soya, oilseed fyade. Bugu da kari, biyu sauran iri m acid (eicosapentaenoic (EPA) da kuma dokozogeksaenovaya (DHA)) suna da muhimmanci ba kawai ga zuciya, amma kuma ga na gani acuity for dace kwakwalwa ci gaba a tayin lokacin daukar ciki; sunã bauta wa, wani muhimmin aiki ga inda hakan fahimi ƙi a cikin tsofaffi. rage bayyanar cututtuka na amosanin gabbai, ulcerative colitis, da sauransu. kumburi cututtuka. Wadannan acid hada da nau'in kifi kamar tuna, herring, kifi, mackerel, kifi, kifin gwangwani, tuna.

Omega-6 - a karo na biyu da irin polyunsaturated kitse. Abinci mai arziki a cikin fats kamar Omega-6: sunflower tsaba, Brazil kwayoyi, pecans kuma Pine kwayoyi. Wasu dafa mai suna ma hanyoyin da Omega-6 ne masara, sunflower, da kuma sesame man fetur.

Abinci mai arziki a cikin fats: Table

Akwai dabara bisa ga abin, yana yiwuwa ya lissafta da shawarar yin amfani da kudi na kitse:

Total mai (g) = jimlar yawan adadin kuzari x 30% = yawan "kitse" da adadin kuzari da rana / 9.

misali:

2000 adadin kuzari x 0,3 = 600/9 = 67 g mai.

Ka tuna cewa ƙunshi kullum kudi na 20-35% na jimlar kullum da adadin kuzari.

Kada ka ji tsoro, ci abinci mai arziki a cikin kitse, amma zabi su cikin hikima, tabbatar da ganin cewa ba su wuce ka caloric bukatun. So abinci tare da monounsaturated da polyunsaturated fats, yayin da iyakance cikakken kuma trans fats.