Tambayoyin da ke da alaƙa da carbohydrates suna da rikici sosai a kwanakin nan. Shawarwarin masu gina jiki sun ce kusan rabin adadin kuzarinmu sun fito ne daga abincin carbohydrate. A gefe guda kuma, mun ji cewa carbohydrates suna haifar da kiba da nau'in ciwon sukari na 2, don haka ya kamata yawancin mu mu guji su. Matsaloli masu nauyi suna kasancewa a bangarorin biyu, wanda ke nuna cewa buƙatar carbohydrates na mutum ɗaya ne ga kowa da kowa. A cikin labarin, za mu zauna daki-daki a kan rarrabuwa na carbohydrates, da kuma la'akari da amfaninsu. Carbohydrates, ko carbohydrates, sune kwayoyin halitta da aka yi da carbon, hydrogen, da oxygen atom. A cikin abincin abinci, carbohydrates wani ɓangare ne na macronutrients, tare da sunadarai da mai. Carbohydrates masu cin abinci sun faɗi cikin manyan rukunai guda uku:
- Sugar: zaki, gajeriyar sarkar carbohydrates. Misali, glucose, fructose, galactose da sucrose.
- Sitaci: Dogon sarkar carbohydrates da ake juyar da su zuwa glucose a cikin tsarin narkewar abinci.
- Fiber: Jikin ɗan adam baya ɗaukar fiber, amma yana da mahimmanci don “mai kyau” hanji microflora.
Babban aikin carbohydrates shine samar da jiki da makamashi. Yawancin su ana canza su zuwa glucose, wanda ake amfani dashi azaman makamashi. Bugu da ƙari, ana iya canza carbohydrates zuwa mai (ajiya na makamashi) don amfani daga baya. Fiber shine banda: ba ya samar da makamashi kai tsaye, amma yana "ciyar da" microflora na hanji na abokantaka. Yin amfani da fiber, waɗannan ƙwayoyin cuta suna samar da fatty acid.
- Polyalcohols kuma ana rarraba su azaman carbohydrates. Suna da dandano mai dadi, ba su ƙunshi yawancin adadin kuzari ba.
Dukan carbohydrates fiber ne na halitta kuma sun haɗa da kayan lambu, 'ya'yan itatuwa, legumes, dankali, da dukan hatsi. Carbohydrates da aka tace ana sarrafa su ne masu ƙarancin fiber: abubuwan sha masu zaki, ruwan 'ya'yan itace, kayan gasa, farar shinkafa, farar burodi, taliya, da ƙari. A matsayinka na mai mulki, abinci mai ladabi yana haifar da spikes a cikin matakan sukari na jini, wanda ke sa ka sha'awar abincin carbohydrate har ma da ƙari. Don haka, tushen tushen carbohydrate gabaɗaya suna ba wa jiki abinci mai gina jiki da fiber ba tare da haifar da spikes da saukad da sukari cikin jini ba. kayan lambu. Ana ba da shawarar yin amfani da su yau da kullun, a cikin bambance-bambance daban-daban. Fruit. Apples, ayaba, berries da sauransu. wake. Lentils, wake, wake da sauransu. kwayoyi: almond, gyada, macadamia, gyada, da dai sauransu. duka hatsi: quinoa, shinkafa launin ruwan kasa, hatsi. Abin sha mai zaki: Coca-Cola, Pepsi, da dai sauransu. Ruwan 'ya'yan itace da aka rufe: Abin baƙin ciki, sun ƙunshi adadi mai yawa na sukari mai ladabi, wanda ke da irin wannan tasiri ga abubuwan sha masu dadi. Gurasar fari: ya ƙunshi musamman 'yan abubuwan gina jiki da kuma mummunan tasiri na rayuwa tafiyar matakai. Har ila yau, ice cream, da wuri, cakulan, fries na Faransanci, kwakwalwan kwamfuta ... Yana da wuya a ba da shawara na gaba ɗaya, shawarwarin akan yawan abincin carbohydrate. Al'ada ga kowane ya dogara da dalilai masu yawa, kamar shekaru, jinsi, yanayin rayuwa, aikin jiki, abubuwan da ake so. Mutanen da ke da matsalolin kiba, nau'in ciwon sukari na 2 suna kula da carbohydrates, kuma rage cin su zai nuna amfani mai mahimmanci.