Carbohydrates: abin da kake so da kuma yadda suka ci, a cikin yini

Don su ji dãdi, kuma ka kasance mai kuzari, dole ne ka ci dama. A rage cin abinci ya kamata zo sunadarai, fats da kuma carbohydrates. Tare da kasawa da wani na gyara wani mutum ji rashin jin daɗi, lethargy, wani rauni da malaise.

Tabbatar da al'ada aiki da damar carbohydrates. Abin da suke? Wadannan abubuwa ne da wani tushen samar da makamashi. Saboda ana sarrafa a cikin glucose, jiki ya zama mafi aiki da kuma jijjiga. Kamar haka wajibi ne a san yadda za yawa carbohydrates kana bukatar ka cinye a kowace rana domin kada su cutar da kiwon lafiya.

ra'ayi

Carbohydrates - kwayoyin kayan kunshi carbon, oxygen da kuma hydrogen. A cikin jiki kamar yadda glycogen accumulates game da 2-3% na wadannan aka gyara. Jini ya ƙunshi glucose a cikin wani adadin 5 g The horar da mutum, da mafi ya iya tara glycogen.

A jikin mutum ne iya haduwa carbohydrates, amma a sosai kananan lambobi, don haka mafi yawansu ba su kawota tare da abinci. Wadannan aka gyara su ne a shuka abinci. Alal misali, kõwace zangarniya akwai ƙwãya daga game da 80%. A sugar ƙunshi 99,98% na irin kayan da. Yana bayar da jiki da makamashi wato carbohydrates. Abin da suka yi mafi? Su ne masu muhimmanci da kuma zama dole ga aiki na da yawa gabobin.

iri

Kafin ka gano yadda za ka bukatar ka ci carbohydrates, ya kamata ka zama saba da ra'ayoyi. Wadannan aka gyara su ne a gina jiki ga kwakwalwa da kuma samar da makamashi bukatun dukan mutane.

Carbohydrates ne:

• sauki.
• hadaddun.
• digestible.
• Trudnousvoyaemye.

Domin sauki iri hada glucose, galactose da fructose. Irin wannan abubuwa suna tunawa da sauri da kuma cika fuska kara da matakin na sukari a cikin jini. Doctors bayar da shawarar ga mutane da yawa kamar yadda zai yiwu na rage sauƙi digestible carbohydrates a cikin rage cin abinci. Wannan yana nufin cewa kana bukatar ka ci karami yawa na sukari, zuma, sweets.

Complex carbohydrates - shi ne sitaci, glycogen, cellulose, pectin. Mutane da yawa nutritionists bayar da shawarar tsara your menu sabõda haka, an 60% hada da carbohydrate. Abubuwa dole ga ta dace metabolism sunadarai ba da fats. Menene carbohydrates hadaddun nau'i? Tare da suke aiki wa sunadarai kira na ji ba gani, kuma enzymes, wanda yana da muhimmanci ga dukan jiki.

Shin muhimmanci abin da ake ci fiber, wanda kusan ba narkewar a cikin hanjinsu, kuma ba ya koma zuwa wani ikon Madogararsa. Amma wadannan trudousvoyaemye carbohydrates suna da muhimmanci a cikin narkewa tsari. Godiya a gare su, kara kuzari da aikin hanjinsu, inganta narkewa.

Sitaci ne narkewar sannu a hankali, amma a kan wani dogon lokaci qara sukari a cikin jini. Ya kuma yana bukatar jiki, amma a moderation. Material ciyar da shinkafa, semolina, dankali, gurasa, narkewar sauri fiye da wadanda cewa dole gero, buckwheat, Perlovka.

Glycogen, wanda yana da sunan da dabba sitaci accumulates a tsoka da kuma hanta Kwayoyin. Shi ne a dabba da kayayyakin. A bangaren halitta wani makamashi ajiye, wanda a kowane lokaci shi ne iya rama domin rashin glucose a cikin jiki.

Ba kamar sauki da hadaddun carbohydrates

Yana bada ji na satiety hadaddun carbohydrates. Abin da suke? Tare da wadannan mutane na dogon lokaci ba na so in ci. A kan samu daga cikin wadannan abubuwa a cikin jiki yana daukan lokaci mai tsawo kafin su sarrafa a cikin glucose. Wannan category hada da cellulose, sitaci, glycogen. Irin wannan abubuwa suna a cikin kayan lambu, hatsi, taliya.

Simple carbohydrates da ake bukata domin sauki jikewa, amma bayan wani lokaci duk guda ji yunwa bayyana. Lokacin da wadannan aka gyara su ne a cikin jiki, suna da sauri tuba zuwa glucose. Domin jiki ne fafitikar da sugar tsalle, sa'an nan kuma nuna shi a wuce haddi jiki mai. Saboda haka mutane da sauri cikar abu. Wadannan aka gyara an dauke a cikin sugar, sweets, inabi, ayaba, biscuits, masara, farar shinkafa.

ayyuka

Kowane mutum kamata cinye carbohydrates. Abin da suke bukata, za ka iya gaya daga asali ayyuka:

• Su ne wani makamashi Madogararsa ga kwakwalwa.
• Kasance da sautin na jikin kyallen takarda.
• Kare jiki daga kwayan girma a cikin Gut.
• Ta da kyau assimilation na fats.
• Mutane da yawa carbohydrates ne mai arziki a zare, don haka su yi amfani da shi ne ba maƙarƙashiya da kuma sauran cututtuka.

Wadannan ayyuka ne na wajibi ga mutum kiwon lafiya. Amma, kazalika da wani sauran gyara, carbohydrates kamata a cinyewa a moderation. Wannan zai hana fitowan da cututtuka.

sauran siffofin

A mutum ya ci abinci tare da wani abun ciki na Organic aka gyara su hana tabarbarewar da kwayoyin. Carbohydrates ne na wajibi ga tsarin na rigakafi, rage hadarin colds. Sun goyi bayan jiki, kare da jini clotting.

Tare da sunadaran da suka shafi samuwar hormones, enzymes, daban-daban mahadi. Wadannan kwayoyin aka gyara an kunshe a cikin kira na RNA, DNA, ATP. Yana dogara a kan su 70% na makamashi aiki a cikin kwakwalwa.

kafofin carbohydrates

Simple carbohydrates ne a sugar, alewa, cakulan, bushe 'ya'yan. Su ne ba a yin burodi - waffles, da wuri, buns. Bread, taliya, ma, su ne tushen wannan abu. Idan samfur yana da sukari da kuma gari, suna azumi carbohydrates. Suka ware daga rage cin abinci dieters da kuma 'yan wasa.

Complex carbohydrates da ake samu a hatsi - buckwheat, shinkafa, Hercules da kuma legumes - Peas, wake, da waken soya. Su ne a wholemeal gurasa. Wadannan aka gyara dole hada a rage cin abinci, kamar yadda aka gani a tushen samar da makamashi ga kwakwalwa da kuma tsokoki. A matsakaici adadin carbohydrate ne a cikin ayaba, inabi, persimmon. The m Berry ko 'ya'yan itace, da ƙasa da shi a irin wannan abubuwa. Domin carbohydrate abinci sun hada da dankali, ruwan 'ya'yan itace. A m daga cikin wadannan abubuwa a cikin soya, madara, cuku. Idan ka ci wadannan abinci a moderation, su ba za su cutar da lafiyar ka.

Rashin da kuma wuce haddi da

Tare da kasawa da carbohydrate gaji da damuwa metabolism na fats da kuma sunadarai, duk da haka cutarwa aka gyara tara a cikin jiki. Saboda wannan, PH na-balance yana canja zuwa wani acidic muhalli. Ta yaya za ka ƙayyade cewa shi ne bai isa daga cikin wadannan abubuwa a cikin jiki? Alamun iya bayyana a matsayin lethargy, wani rauni, da yunwa, ciwon kai da kuma tashin zuciya. Don inganta yanayin, shi wajibi ne don hada a abinci carbohydrates. Wannan zai kara yawan jini sugar, inganta alheri.

Akwai lokuta da wuce haddi da carbohydrates. Wannan take kaiwa zuwa kiba, kara insulin matakan. Idan ka kullum ci da yawa daga abinci, kuma zai iya bayyana latent ciwon sukari. Doctors da'awar cewa haddi carbohydrates sa tabarbarewar da pancreas. Mutane da ciwon sukari kada su ci abinci mai yawa wadannan abinci domin hana rikitarwa. Wannan shi ne dalilin da ya sa yana da muhimmanci a san yadda za ka bukatar ka ci carbohydrates.

norms

Nutritionists yi imani da cewa wadannan aka gyara ya zama daidai da 45-55% na jimlar da adadin kuzari da rana. Yadda yawa grams na carbohydrates kana bukatar kowace rana? Yana daukan ba kasa da 130 grams. Wannan mulki dole ne a bi don hana fitowan da cututtuka.

Yadda yawa grams na carbohydrates kana bukatar a sedentary salon? Doctors bayar da shawarar zuwa 4 g da 1 kg na jiki nauyi. Irin wannan matsayin bukatar kawo mata da maza. More aiki mutane bukatar 5-6 g da 1 kg na jiki nauyi, da kuma mobile - 6-7 g hada mutanen da suke da akalla sau 3 a mako yi wasanni a karshe kungiyar.

'Yan wasan bukatar ci 8-10 grams na carbohydrates da 1 kg na nauyi. Tun da irin wannan mutane da tsanani ƙarfi horo, da adadin kwayoyin aka gyara ƙona sauri. Idan ka bi wadannan sauki dokoki, za ka iya zama na dogon lokaci ka kare kanka daga wani adadin cututtuka.

shawarwari

Da yake Fit da lafiya rage cin abinci taimaka daidai. Abinci ya kamata a bambanta. Yana bukatar ba kawai carbohydrates amma kuma sunadarai, fats. Idan kana so ka sweets, shi ne mafi alhẽri a zabi lafiya abinci, kamar zuma, dried 'ya'yan itace, sabo ne' ya'yan itace. Zai fi confectionery.

Don kawar da ba dole ba snacks, da menu kamata hada da hadaddun carbohydrates. Nutritionists bayar da shawarar a rana cinye 20% sauki da kuma 80% hadaddun aka gyara. A kan komai a ciki ya kamata ba ci sauki carbohydrates, kamar ayaba da inabi. Saboda wadannan snacks da sauri a ji yunwa, don haka mutane za su cinye mafi adadin kuzari.