Carbohydrates a abinci

An kwayoyin carbon fili tare da oxygen da kuma hydrogen kira carbohydrate. Man samun carbohydrates a abinci, domin jiki da kanta ba zai iya haduwa su. Ba tare da carbohydrates ba zai iya zama daidai metabolism sunadaran da kuma fats, al'ada aiki na zuciya, hanta da kuma juyayi tsarin. Suna amfani da ikon tsara da kuma dace tsokoki. A cikin mutane, akwai ko da yaushe glycogen, wanda aka rabu cikin glucose kwayoyin tsara a layi ta matakin a cikin jini tsakanin yau da kullum da abinci. Ya kafofin ne nama da kaji, hanta da kuma kifi. Daya bisa uku na glycogen adana a cikin hanta, da sauran taro - a tsokoki, da jimlar adadin game da 500 grams. Tare da depletion na glycogen Stores, retrieves shi daga jiki gina jiki rashin lafiya kayayyakin. Wannan ya tabbatar da muhimmancin carbohydrates ga mutane, saboda, da rashin shan wahala kwakwalwa da shi fiye da babu inda ya dauki makamashi domin hadawan abu da iskar shaka tafiyar matakai. The mutum kwakwalwa na game da 70 kg nauyi dole ne 100 grams na glucose kowace rana, wani 30 grams da ake bukata domin samar da ja da maikacin jini da kuma cinye 35 grams na striated tsoka. A kullum karancin glycogen barnatar da rinjayar da hanta, forming mai a ita. Yana da muhimmanci cewa jiki na'am da ake bukata adadin carbohydrates, su wuce kima shigowa take kaiwa zuwa kiba da kuma rashin - yana gina jiki metabolism tsari.
Sweet carbohydrates kamar glucose da sucrose ne a subgroup na sauki carbohydrates, sitaci, cellulose, pectins - a subgroup hadaddun. Kana bukatar ka san abin da kayayyakin zuwa yawa carbohydrates? Simple gudanar da mahadi arziki a cikin 'ya'yan itatuwa da kuma berries, sugar (gwoza, innabi, kara) 90% - 100% kunshi sucrose. Wadannan carbohydrates suna hanzari narke a cikin ruwa da kuma suna da kyau tunawa. Complex mahadi dauke da kayan lambu da kuma hatsi. Carbohydrates da abinci da daban-daban sinadirai dabi'u. More amfani da wadannan suna dauke unrefined hadaddun, tun rushewar aiwatar cikin sauki sugars sun kasance m, shi ba ya haifar da canje-canje kwatsam a glucose matakan. Wadannan kayayyakin sun hada da hatsi daga dukan hatsi, taliya, legumes, kayan lambu, kwayoyi. Carbohydrates, a cikin abin da kayayyakin ba su dauke su da amfani? Yana da dukan mai ladabi carbohydrates cewa yin up wainar, sweets, da kuma barasa.
A glycemic index of wani samfurin nuna kudi a da carbohydrates a cikin jiki siffofin glucose. Saboda haka, mafi m samar da wata kwayoyin na glucose kayayyakin kamar giya, kwanakin, Faransa gurasa, gasa dankali, ababen hawa, shinkafa noodles, kwakwalwan kwamfuta. Rarar samu a jikin glucose accumulates kamar yadda jiki mai Stores. Carbohydrates a abinci tare da low glycemic index abinci suna narkewar sannu a hankali, ta haka ne tsawaita da ji na cikar, don haka mai lafiya rage cin abinci wajibi ne a bayar da fifiko zuwa gare su. Wannan leafy salads, tumatir, kabeji, albasa, namomin kaza, soya, wake, da waken soya, lu'u-lu'u da sha'ir, da sunflower tsaba.
Abin da rabo dauki carbohydrates a cikin talakawan mutum abinci tare da talakawan lodi? Matsayin mai mulkin, babu fiye da 500 grams domin da lafiya mutum, a kowace rana, a lokaci guda, sauƙi digestible sugars a total taro dole zo ba fiye da kwata. Mutane da ciwon sukari bukatar da za a cire daga cikin mafi sauki sugars menu. Waɗanda suke suna da hannu a wasanni ko nauyi jiki aiki, wajibi ne a rubanya ci daga carbohydrates a cikin jiki, da tsofaffi, a akasin haka, da bukatar carbohydrates an rage wa 350 grams, da kuma obese zuwa 200 grams per day.

Quite sauki yin lissafi da ake bukata kudi na sunadarai, carbohydrates da fats domin amfanin yau da kullum, da samun dukkan jiki na bukatar rayuwa. Babban abu - ba ɓatattu ba, kuma ba su ja da baya a cikin ni'imar sauƙi digestible carbohydrates.