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Carbohydrates wani muhimmin bangare ne na abincin kowa don kiyaye su da kuzari da aiki cikin yini. Menene carbohydrates, menene fa'idodi da cutarwa, ta yaya za'a rarrabe carbohydrates masu amfani da waɗanda suke cutarwa? Za mu fahimci wannan labarin.
1. Menene carbohydrates.
Carbohydrates suna daya daga cikin hanyoyin samun abinci mai gina jiki. Kashi 60% na kuzarin da jiki ke karɓa na godiya ne ga carbohydrates masu amfani, waɗanda ake jujjuya su zuwa glucose yayin aiki ta tsarin narkewa. Glucose ne ke shiga cikin jini wato, nan gaba, wani nau'ikan mai ne na jiki, wanda zai samar maka da caji na kuzari.
Dogaro da abubuwan sunadarai, an raba carbohydrates zuwa sauki da hadaddun.
Sauƙaƙan carbohydrates, a matsayin mai mulkin, ana ɗaukar su da sauri kuma suna da babban glycemic index; tare da rashin aikin motsa jiki, irin waɗannan carbohydrates suna haifar da karuwa sannan kuma raguwa mai yawa a cikin sukari a cikin jiki, wanda ke haifar da, a nan gaba, zuwa jin yunwa. Carbohydrates da ba a yi amfani da su ba suna canzawa zuwa mai, don haka adadin yawan amfanin su ya kamata ya kasance iyakance gwargwadon yiwuwar, amma bai kamata ku cire gaba ɗaya carbohydrates mai sauƙi daga abinci ba, kawai kuna buƙatar tuna cewa ya kamata a cinye carbohydrates mai sauƙi a cikin ƙaramin rabo da safe. Abincin da ya haɗa da carbohydrates masu sauƙi sun haɗa da: 'ya'yan itatuwa, wasu nau'in kayan lambu, hatsin da aka sarrafa da hatsi, kayan gari.
Hadadden carbohydrates sune tushen fiber. Suna inganta narkewar abinci kuma suna samarwa da jiki jin mai dorewa na tsawon lokaci, sabili da hadadden tsarinsu da aikinsu mai tsayi. Abincin da ke ƙunshe da ƙwayoyin carbohydrates masu haɗari sun haɗa da hatsi da hatsi, kayan lambu, da kuma legumes.
2. Carborates mai cutarwa
Carbohydrates masu cutarwa sune carbohydrates waɗanda, a sakamakon pre-processing, sun zama "marasa komai", wato, sun rasa duk kaddarorinsu masu amfani, kuma adadin kuzarin da ke tattare da su sun rasa darajar sinadirai. Yawancin lokaci, irin waɗannan samfuran suna da ɗanɗano mai ɗanɗano saboda masu zaki, masu kiyayewa da sauran ƙari masu cutarwa waɗanda ke mamaye abun da ke ciki. Ya kamata a rage amfani da irin waɗannan samfuran, ko kuma a cire gaba ɗaya daga abincin. Kayayyakin da suka haɗa da carbohydrates masu cutarwa sun haɗa da: biredi, gari da irin kek, abubuwan sha masu daɗi na carbonated, barasa, kayan zaki, sandunan cakulan. Jerin ba shi da iyaka.
3. Abin da carbohydrates yake da kyau ga lafiya
Babban fa'idodin kiwon lafiya sun samo asali ne daga hadadden carbohydrates waɗanda ba a dafa su ba ko dafa shi da matsakaici. Abincin da yafi fa'ida ga lafiyar sun hada da: kayan lambu, hatsi, hatsi, hatsi da 'ya'yan itatuwa masu matsakaici. Tare da amfani da waɗannan abinci na yau da kullun, zaku lura da canje-canje masu kyau a duka lafiyar gaba ɗaya da ingantaccen yanayin gashi, ƙusa da fata, da lafiyayyun carbohydrates suna ba wa jiki yawan adadin bitamin, ma'adanai da zare.
4. Jerin mafi amfani da sinadarin carbohydrates dan rage kiba
Na farko, buckwheat ne, ko buckwheat.
Buckwheat ya ƙunshi baƙin ƙarfe da yawa, kazalika da alli, potassium, phosphorus, iodine, zinc, bitamin B1, B2, B9, PP, E.
Buckwheat shine kyakkyawan tushen fiber, magnesium da manganese.
Carbohydrates a cikin buckwheat ba su da ƙanƙanci, aƙalla, kuma jiki yana shafe su na dogon lokaci, godiya ga wanda, bayan da ya kware, za ku iya jin kanku na dogon lokaci.
Abu na biyu, KINOA.
Mafi yawan baƙin cikin mu, a cikin Rasha wannan amfanin gona kusan ba a amfani dashi, amma a banza. An sake yin fim ɗin don ƙarin shekaru dubu 3 da suka gabata, lokacin da aka kira shi "uwar dukkan hatsi".
Quinoa shine tushen abubuwa da yawa masu amfani ga jikin ɗan adam. Ya ƙunshi ƙarin furotin fiye da kowane hatsi-har zuwa 16% ta nauyi (shirye-shirye), kuma wannan furotin yana sauƙin narkewa. Baya ga kinoa na furotin na musamman - tushen carbohydrates, fats, fiber, ma'adanai da bitamin B, fats masu lafiya - omega 3 da omega 6 da mahimmancin antioxidants. Bugu da kari, sinima tana da wadataccen sinadarin phosphorus, wanda a cikinsa ba ya ba da nau'in kifaye da yawa kuma ya ninka na mafi inganci sau uku. Cinema kuma ya ƙunshi baƙin ƙarfe (ninki biyu na alkama), alli, zinc, folic acid, magnesium da manganese. Cinema ya ƙunshi ƙarancin carbohydrates fiye da sauran hatsi, misali 30% ƙasa da farar shinkafa. Ana samun ɗanɗano mai daɗi daga fim. Da kansa yana gauraye da buckwheat.
Yayin jiran tambayar, zan ce: ee, ana sayar da fim din a cikin manyan kantunan Moscow (Azbukavkusa, Perekrestok) kuma, tabbas, kuna iya siyan shi a shagunan kan layi.
Na uku, gero
Gero hatsi ne da nake samu daga ofa ofan vateda typesan cultia cultian buƙatu da ake nomawa. Masana burbushin halittu sun yi amannar cewa alkama ita ce hatsin farko da mutane suka shuka.
Abincin furotin na alkama bai cika girma ba, ana iya kwatanta matakin alkama da alkama - kusan kashi 11% na nauyi. Hakanan alkama tana da wadataccen bitamin, musamman B1, B2, B5 da PP. Gero ya ƙunshi abubuwan da ake buƙata, macro-microelements: baƙin ƙarfe, sunadarin flourine, magnesium, manganese, silicon, jan ƙarfe, alli, potassium zinc.
Don haka, idan kuna son gano menene sirrin makamashi na har abada, kunna hatsi masu amfani a cikin menu: buckwheat, quinoa, gero.
5. Nasiha ga masu son rage kiba.
Don zama mai mallakar adadi mai kyau, ba lallai bane a koma ga abinci mai ƙoshin abinci, kuna buƙatar bin wasu ƙa'idodi masu sauƙi, juya su zuwa al'ada ta yau da kullun.
- Ku ci carbohydrates da safe.
- Sha gilashi ko biyu na ruwa mai tsafta ba tare da gas rabin sa'a kafin cin abinci ba. Don haka, ka ɗan “wawanci” jiki kuma za ka iya koshi da ƙarancin abinci.
- Kada ku kwaɗaita kanku. Yakamata ka bar tebur din dan jin ka koshi.
- Yi ƙoƙarin fifita fifikon ruwa mai tsafta akan sauran abubuwan sha.
- Timeauki lokaci don motsa jiki a kai a kai idan zai yiwu.