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A cikin sanannun tsarin abinci, akwai rashin fahimta game da carbohydrates. Magoya bayan abinci masu ƙarancin carb suna ganin su a matsayin babban dalilin kiba, kuma masu ba da shawara na rarraba abinci ta hanyar glycemic index sun tabbata cewa carbohydrates na iya zama "mara kyau" da "mai kyau." Wannan baya canza gaskiyar cewa carbohydrates shine babban tushen makamashi ga jiki. Suna ba da ƙarfi da ƙarfi don horo, tabbatar da aiki na kwakwalwa, zuciya, hanta, shiga cikin daidaita metabolism na kitse da sunadarai, kuma wajibi ne don aikin yau da kullun na tsarin juyayi da tsoka.
Abin da carbohydrates suke
Akwai nau'ikan carbohydrates guda uku: masu sauƙi (masu rarrafe ɗaya da na disaccharides), masu sarkakiya (sitaci), zare (zaren abinci).
- Carbohydananan carbohydrates Ana kiran sunan su saboda tsarin su mai sauƙi, wanda akwai abubuwa 1-2 kawai (glucose, fructose, lactose). Suna dandana mai daɗi kuma suna iya narke cikin ruwa. Sauƙaƙan carbohydrates suna shiga cikin sauri cikin hanji kuma suna haɓaka matakan sukari na jini sosai, wanda ke haifar da sakin insulin na hormone iri ɗaya ta pancreas. Babban tushen: sukari, zuma, jam, farin gari, kayan gasa, kayan zaki. Hakanan ana samun sauƙin carbohydrates a cikin busassun 'ya'yan itace, 'ya'yan itatuwa, berries, da kayan kiwo.
- Hadaddiyar carbohydrates ana kiran su da dogon sarkar sukari, wanda ke ba su damar narkewa da sha a hankali, haifar da hauhawar matsakaicin matakan sukari, samar da jin daɗi, kuma a yi amfani da su don makamashi maimakon adana su cikin kitse. Manyan tushe: Duk hatsi, ban da shinkafa mai gogewa da semolina, burodi da gari mai hatsi, legumes, dankalin da aka gasa, burodi da taliya da aka yi daga garin durum.
- Fiber Yana wakiltar babban ɓangaren kayan shuka - cellulose da hemicellulose, pectin, lingin, gumis. Fiber yana rage shayar da sukari da mai, yana rage sakin insulin don mayar da martani ga abincin carbohydrate, yana inganta motsin hanji, kuma yana taimakawa ci gaba da jin daɗi. Babban tushe: kayan lambu marasa sitaci, hatsin da ba a taɓa gani ba da legumes, bran, sabbin 'ya'yan itatuwa da berries.
Carborates nawa ne jiki ke buƙata?
Lafiyayyen mutum wanda baya rasa nauyi tare da nauyi na yau da kullun da kuma rayuwa mai cike da aiki yana buƙatar cinye 3,5-4,5 g na carbohydrates na kowane kilogram na nauyinsa. Mutanen da ke jagorantar salon rayuwarsu ko kuma suke cikin aiki na zahiri suna buƙatar ƙarin carbohydrates, kuma mutanen da ke yin salon rayuwa ba sa bukatar ƙasa kaɗan.
Ga waɗanda ke yin rashin nauyi, ana lasafta adadin yawan carbohydrates na yau da kullun ta hanyar rage ƙa'idodin sunadarai da ƙimar mai daga yawan cin abincin kalori. Misali, yarinya mai nauyin 80kg a matsakaiciya tana bin abincin kalori na 1500. Ta san cewa akwai adadin kuzari 4 a cikin gram ɗaya na carbohydrates da sunadarai, da kuma adadin kuzari 9 a cikin gram ɗaya na mai.
Babu wata ma'anar "ƙimar carbohydrate". An zaɓi adadin carbohydrates daban-daban bayan ƙimar mai da ƙimar furotin tuni an ƙididdige shi, sa'annan a daidaita shi bisa aiki, nauyi da ƙwarewar insulin. Tare da haɓakar insulin, ana buƙatar ƙananan carbohydrates, kuma tare da ɓoyewa na al'ada, ƙari.
Jimlar adadin carbohydrates a cikin daidaitaccen abinci bai kamata ya zama ƙasa da 100 g kowace rana ba. Maɓuɓɓuka masu rikitarwa yakamata suyi lissafin 70-80%, da sauƙi 20-30% (ciki har da 'ya'yan itatuwa, busassun 'ya'yan itace, samfuran kiwo). Matsakaicin yau da kullun na fiber shine 25 g. Ba shi da wahala a tattara shi idan kun cinye kayan lambu masu yawa waɗanda ba su da sitaci da ganyaye, zaɓi hatsin da ba a buɗe ba, hatsi gabaɗaya ko gurasar bran maimakon fari.
Menene barazanar rashi da yawan carbohydrates
Yawan carbohydrates mai yawa a cikin abinci yana haifar da ƙaruwa cikin abubuwan kalori da ƙimar nauyi, kuma wannan yana haifar da kiba da sauran cututtuka. Tare da ƙara yawan insulin da yawancin carbohydrates, yanayin kiwon lafiya yana taɓarɓarewa, barci, rashi ƙarfi, da rashin himma galibi ana jin su.
Tare da karancin carbohydrates, aikin tunani, aikin ya tabarbare, aikin tsarin hormonal ya rikice - matakin leptin ya ragu, matakin leptin ya hauhawa, samar da kwayoyi masu yaduwar kwayoyi ya tarwatse, wanda zai iya haifar da rashin bacci ko bacin rai. Idan ragin carbohydrates yana tare da karfi da tsawancin takurawa na adadin kuzari, to samarwar sinadarin hormones da na jima'i na cikin damuwa. Rashin carbohydrates koyaushe tare da ƙarancin zare, kuma wannan yana rikitar da kujeru kuma yana haifar da matsalolin ciki.
Bukatun carbohydrate na mutum ne. Yin aiki da motsa jiki a kai a kai ga mutanen da suke da nauyi na yau da kullun da kuma ɓoye insulin na yau da kullun suna da ƙima fiye da ma'aikatan ofis waɗanda ke da kiba kuma suna da matakan insulin sosai. Lokacin zabar kuɗin ku, fara daga abun cikin kalori na abincin, abincin yau da kullun na sunadarai da mai. Kula da daidaituwa a cikin abinci tsakanin masu rikitarwa da masu sauƙin carbohydrates, kuma kuma kar a rage adadin su ƙasa da 100 g kowace rana.