Carbohydrates ana 'amfani' da kuma 'cutarwa' - ta yaya suka bambanta?

Carbohydrates tare da sunadarai da kuma fats ne mai muhimmanci da kuma ba makawa a bangaren abinci. Duk da haka, irin hali ga su ne duk daban-daban. Wasu mutane, musamman mabiya abun da ake ci kusan gama kashe carbohydrates daga kullum rage cin abinci, la'akari da su da babban tushen wuce haddi mai a ciki da kuma tsillyulita, yayin da wasu, a akasin haka, amfani da carbohydrates a cikin manyan yawa ba tare da damuwa game da nauyi da kuma kiwon lafiya. To, abin da shi ne gaskiya? Domin fahimtar wannan tambayar, kana bukatar ka fahimci me ya sa jikin mu yana bukatar carbohydrates, kazalika don gano: "Carbohydrates" amfani "da" cutarwa "- yadda suka bambanta?" Bari mu fara ...

Saba da carbohydrates ...

Carbohydrates ne babban makamashi maroki ga kowannenmu. A cikin jiki, duk carbohydrates suna karye cikin glucose - mai sauki sugar kanta. Bugu da ari glucose da aka aiko a duk Kwayoyin na jiki da kuma kamar "man fetur" ƙone ta samar da carbon dioxide, ruwa da kuma wani adadin na makamashi. Part na makamashi sake aka kashe a daban-daban physiological bukatun (narkewa, numfashi, gani, tunani, da dai sauransu), da kuma wasu - ke ga jiki aiki (home tsaftacewa, tafiya a wurin shakatawa, wasa wasanni, dancing, fitness, da dai sauransu) . Bugu da kari, mun dogara ne a kan carbohydrates tare da ku tunanin, hankali da kuma natsuwa, saboda jijiya Kwayoyin ne na musamman glucose makamashi.

Ban sha'awa! Yadda za a rabu da ciwon kai ba tare da kwayoyi? Yawancin lokaci, ciwon kai ne saboda Sistem sakulasan cuta da kuma kwakwalwa iko. A wannan yanayin, na iya zama invaluable kofin karfi dadi shayi. Tea ƙunshi maganin kafeyin, wanda dilates jini da kuma inganta cerebral jini ya kwarara, da kuma shigar da jini sugar ciyad da jijiya Kwayoyin.

A har zuwa abin da barga jini sugar matakin, rinjayar da yi na wani, da dukan gabobin, saboda haka, mu lafiya tare da ku. A kullum shi ne 80-120 milligrams na glucose da 100 milliliters na jini. Idan da jini sugar matakin saukad da kasa al'ada, sa'an nan dake a cikin jijiyoyin bugun gini ganuwar da jijiya rabe suna kara kuzari da kuma aika zuwa ga kwakwalwa "yunwa sakonni." Sa'an nan kwakwalwa yanke shawarar da ya yi shi daga m ya glucose. A wannan yanayin, akwai uku zabin ... Yana iya rama domin rashi na glucose daga carbohydrate reserves musamman, da ake kira glycogen, wanda aka located a cikin tsokoki da kuma hanta. Amma idan yana da komai, da kwakwalwa Kwayoyin suna juya ga taimako ga fats ko sunadarai, da kuma dauki ikon daga gare su. Idan jini sugar matakan ne mafi girma fiye da na al'ada, sa'an nan da suka wuce haddi ne tuba zuwa cikin kitse.

Saboda haka, a lokacin da ta je carbohydrate ci, dole ne ka bi zuwa "zinariya rõwa." A kullum da ake bukata domin carbohydrates ba fiye da 3.5 g da 1 kg jiki nauyi. Ka ɗauki kowa misali: idan ka nauyi ne 70 kg, sa'an nan da rana kana bukatar ka ci akalla 245 grams na carbohydrates. Domin 'yan wasa da kuma mutanen da suke tsunduma cikin jiki aiki, wannan adadi ne mafi girma.

Yana da muhimmanci a lura da cewa abin da zance ne ba kawai da yawan carbohydrates, amma kuma su quality. Wannan ya kawo ni zuwa ga topic na "mai kyau" da "mara kyau" carbohydrates ...

A ƙashin gaskiya game da illar da "sauki" carbohydrates

Simple carbohydrates da Saukake tsarin. Wadannan sun hada da saba glucose da fructose (samu a 'ya'yan itatuwa, jam da zuma) da kuma galactose (a wani bangare na madara). Bayan shiga gastrointestinal fili, a wani minti daya sauki carbohydrates a cikin jini, sa'an nan kuma ya isa zuwa duk Kwayoyin na jiki. Saboda wannan dukiya da sauki sugars ma ake magana a kai a matsayin "m." A duban farko, da looming "m hoto": sauki sugars shigar da jiki, kusan a cikin ƙyaftawar samar da shi tare da zama dole makamashi. Duk da haka, ba duk haka ban mamaki ...

Simple sugars, da ciwon high glycemic index, sharply ta da jini sugar matakan. Don sa kome "a wurinsa", da pancreas secretes musamman hormone - insulin. Insulin kai shiga jini glucose da Kwayoyin. A sakamakon haka, mataki na glucose da aka ma sharply rage, chemoreceptors sanar da na kwakwalwa, da kuma mu, bi da bi, za a fara jin fi fama da yunwa. Duk da haka, wannan cutarwa sakamakon sauki carbohydrates ba ya kawo karshen akwai ...

The abu ne cewa, Kwayoyin suna da ikon daukar wata iyaka adadin glucose, da kuma sauran ne tuba zuwa cikin kitse. Wannan kitse, bi da bi, da ake amfani da manufar da aka nufa: ɓangare na shi aka ajiye a kan mafi shahararren sassa na mu adadi (a kan cinyoyinsa, ciki). sauran - ƙunsa kayan ciki (don haka ya kira visceral mai). kafa uku da kuma wani "bad" cholesterol, wanda kage located tare da ganuwar jini, tarewa da wurare da kuma game da shi karya cikin jini da kuma kara jini.

Yana da muhimmanci a lura da cewa wuce kima amfani da azumi sugars iya kai wa ga wata jiha na dogara a kan karshen. Wannan shi ne saboda gaskiyar cewa insulin artificially stimulates samar da serotonin - da "hormone jin dadi da murna." Kila kowane kasance da wannan irin halin da ake ciki inda a ji tsoro, tashin hankali kamar "kama" sweetly.

Saboda haka, a lokacin da sama juna an maimaita na dogon lokaci, a can ne alama na tasowa da wadannan cututtuka:

• 2tipa ciwon sukari (jiki ta Kwayoyin rasa su ji na ƙwarai to insulin, kazalika da da ikon zuwa sha glucose, sakamakon jini zama "mai dadi");
• atherosclerosis (samuwar cholesterol plaques a kan garun jini).
• hauhawar jini (hawan jini).
• zuciya da jijiyoyin jini cututtuka (bugun jini, ciwon zuciya da kuma sauran).
• ciwon daji (ciwon daji Kwayoyin kuma ciyar da sugar).
• amosanin gabbai.
• fitowan da kiba.
• caries.

Saboda haka, ya bayyana yadda za cutarwa wuce kima amfani da "sauri" sauki carbohydrates. Su suna dauke su m ga jikin mutum. Abin da yake kunshe "cutarwa" carbohydrates?

Sources sauki (cutarwa) carbohydrate:

• sugar.
• sweets (alewa, pastries, da wuri, kukis, pastries).
• farar shinkafa.
• fari burodi.
• masara flakes.
• semolina.
• taliya daga gari.
• hatsi da kuma nan take noodles.
• zuma.
• 'ya'yan itace juices, abubuwan sha.
• zaki da 'ya'yan itatuwa, da kayan lambu.

The sama abinci kamata ci a m yawa. Idan kana so ka inganta lafiyar ka ko cire karin nauyi, to, da kyau zai zama don hada a kullum rage cin abinci na 'ya'yan itatuwa da kayan lambu da low glycemic index.

To, mun hadu da "bad" sauki (azumi) carbohydrates. Kuma cewa kuma ya shafi "amfani" carbohydrates?

Complex carbohydrates - da kyau ga jiki?

Akwai ma kan daidai da talakawa hadaddun carbohydrates. Wadannan carbohydrates da hadadden tsarin da, sabili da haka, suna karye cikin glucose da kuma sake shiga cikin jini sannu a hankali. Saboda wannan quality auku a kaifi Yunƙurin a cikin jini glucose da kuma saki mai yawa na insulin. Kwayoyin na jiki sami wadata da glucose cewa suna bukatar, kuma mun ji koshi na dogon lokaci. Bayan haka, ba tara haddi sugar, wanda aka tuba a cikin jiki mai.

Complex carbohydrates ne digestible (sitaci) da kuma indigestible (kayan lambu fiber). Sources hadaddun carbohydrates, ciki har da abin da ake ci fiber ne:

• bran.
• abinci daga alkama gari.
• taliya daga durum alkama.
• hatsi (hatsi, sha'ir, buckwheat, launin ruwan kasa shinkafa , da dai sauransu).
• legumes (Peas, wake, da waken soya).
• kayan lambu (musamman arziki a cikin abin da ake ci zaruruwa farin kabeji, farin kabeji, Brussels sprouts, karas, beets, faski, latas, radishes).
• 'ya'yan itace (apples, pears,' ya'yan itatuwa Citrus da al.), berries.
• dankali.

Matsayin mai mulkin, hadaddun carbohydrates da low glycemic index. Wadannan kayayyakin ne mai kyau don amfani ga nauyi asara. Muna son ce game da dankali: a cikin tsarin, shi ne wani hadadden carbohydrate, amma shi ne glycemic index of wani sosai high (70). Bugu da kari ga mashed dankali dauke da sukari, kamar yadda a cikin sauki "bad" carbohydrates: 100 grams na mashed 4 tbsp. spoons na sukari. Saboda haka, wannan samfurin da aka fi ba azaba. Son ya kamata a bai wa hatsi, bran, legumes, da kayan lambu da 'ya'yan itãce. Wadannan kayayyakin dauke da bitamin, ma'adanai da kuma abin da ake ci fiber. Da muhimmancin abin da ake ci fiber (cellulose, pectin) ne manya-manyan ga jikin mu. su ne:

• inganta motility (motsi) hanji, hana maƙarƙashiya.
• sauƙaƙe santsi Gudun daga cikin gastrointestinal fili, shara daga shi duka ba dole ba "takarce" ( "bad" cholesterol, da wuce haddi sugar, gubobi).
• Su abinci ga m kwayoyin na hanji microflora.

Saboda haka, hadaddun ko "m" carbohydrates suna dauke "m" ga jikin mutum.

Saboda haka, a nan mun amsa tambaya: "Carbohydrates" amfani "da" cutarwa "- yadda suka bambanta?". Don takaita: sauki ( "bad") carbohydrates ya kamata a rage girmanta, amma a cikin hadaddun ( "m") carbohydrates kamata biya musamman da hankali ga kuma tabbata ka shigar da su a cikin kullum rage cin abinci. Ina so ku kiwon lafiya da tsawon rai!