Yana da yiwuwa a yi amfani da carbohydrates a matsayin makami a cikin yaki da wuce haddi nauyi. Babban abu shine a zabi carbohydrates masu kyau kuma ku ci su cikin matsakaici.
Carbohydrates ana la'akari da su abokan gaba na kyakkyawan siffar. Ya shafi farin sukari, fructose, da farin burodi. Complex carbohydrates ne jiki narkewa da kuma ciyar da dogon lokaci a kan wannan, mai yawa makamashi, saboda haka dogon satiety ji. Abincin Carbohydrate yana dauke da fiber da bitamin, wanda ke taimakawa wajen inganta narkewa da kuma hanzarta metabolism. Wanne ya kamata ku zaɓa don rage kiba?
- Taliya daga durum alkama
Waɗannan macaroons za su zama launi mai duhu tare da yuwuwar shigar da ba kasafai ba. Taliya daga alkama durum suna da ɗanɗanon da aka saba da su amma sun fi amfani da kayan fulawa da aka tace. Sun ƙunshi ƙarin hadaddun carbohydrates kuma suna inganta narkewa.
- Gurasa mai duhu
Kamar yadda tare da taliya, da duhu a launin burodi, don haka ya fi amfani. Ko da mafi kyau idan an haɗa shi zai zama bran, wanda zai samar da ƙarin bitamin da fiber na abinci don aikin haɗin gwiwar tsarin narkewa.
- oatmeal
Fara ranar ku tare da farantin oatmeal - shawarwarin gama gari da likitoci, masu gina jiki. Wannan hatsi ya ƙunshi fiber, yana taimakawa rage yunwa, kuma yana da ƙananan adadin kuzari. Cin oatmeal mai yawa yana da matukar wahala, saboda cikin sauri ta kumbura cikin ciki.
- wake
Legumes suna da gina jiki sosai kuma suna da ƙarancin kalori. Za su iya maye gurbin kayan lambu na sitaci ba tare da cikakkiyar asarar abincinku ba amma tare da babban asarar kilogiram. Wake - hadadden carbohydrate-mai arzikin fiber da furotin kayan lambu. Wani gefen wake zai hanzarta metabolism kuma yana tallafawa tsokoki a cikin kyakkyawan tsari.
- Shinkafa mara goge
Shinkafa mai launin ruwan kasa, ba kamar fari ba, tana ɗauke da fiber mai yawa kuma tana da wadataccen carbohydrates masu rikitarwa. Ya fi tsayi don narkewa kuma ba na ƙasa ba a cikin ɓangaren amfani, amma saboda jin daɗin cikawa zai kasance da ku na dogon lokaci.