Complex carbohydrates - abinci. List of kayayyakin da mafi hadaddun carbohydrates

Carbohydrates, kamar sunadarai da kuma fats ne muhimmin gini tubalan na jikin mu. Su ciyad da kwakwalwarmu, juyayi da tsarin da kuma gabobin da muhimmanci samar da makamashi da tabbatar da matakin na glycogen. Amma bi da bi, wadannan abubuwa za su iya zama mai sauki (mono- da di-saccharides) da kuma, daidai da, hadaddun carbohydrates (ko polysaccharides). Domin da al'ada aiki na jiki wajibi ne a kashi da amfani daidai. An yi imani da cewa domin ya kula da kansu a cikin mai kyau jiki siffar ne mafi kyau ga ci ba sauki, amma shi ne hadaddun carbohydrates. Products, wanda zai dauke da wani jerin daga cikin mafi saba sunayen zuwa gare ku, za a iya samu a wani kantin sayar da. Amma kafin ka yi sama da menu, ya kamata ka yi la'akari da wasu muhimmanci da maki.

Mene ne wani hadadden carbohydrate

Domin wani aiki salon da m aiki na hukuma dole ne su kasance wata babbar adadin makamashi da cewa zai makaman mu ga rana. Duk wani nutritionist ko likita zai gaya maka cewa wannan dole ba hadaddun carbohydrates a cikin abinci na da lafiya mutum. "Wannan shi ne abin da irin kayayyakin?" - da ka tambaye. Amsar mai sauki ce: kusan duk wanda yake da amfani sosai, amma ba koyaushe dadi, za a iya dangana ga wannan category.

Foods arziki a zare, danye zare da sitaci, ko da yaushe ya ƙunshi hadaddun carbohydrates. Products, jerin wanda zai zama wani jerin hatsi da kuma kore kayan lambu ya kamata ko da yaushe a halin yanzu a cikin firiji da kuma zama kamar 30-40% na yau da kullum abinci ci. Daban-daban hatsi, dankalin turawa-tushen jita-jita, da wuya kayan lambu (kabewa, eggplant, zucchini) ba kawai za a tushen samar da makamashi da kuma ƙarfi, amma kuma mai kyau da tasiri a jihar na gastrointestinal fili. Tabbata a hada a cikin kullum rage cin abinci na hadaddun carbohydrates. Products, da jerin wanda aka daki-daki a kasa, zai taimake ku yi wani dadi da bambance bambancen menu. Amma ka tuna, wadannan suna zai fi dacewa a yi amfani da safe, kuma a cikin matsanancin, a cikin farkon rabin yini.

Nau'in na hadaddun carbohydrates

Complex carbohydrates, kamar yadda sun yi tsayayya da sauki, sannu a hankali sosai samamme ta jiki, ba sa kwatsam surges na insulin kuma, saboda haka, ba zai samu wani jari na jiki mai. Su ne sosai talauci mai narkewa a cikin ruwa, don haka shi ne quite lokaci mai tsawo makale a cikin jiki. Complex carbohydrates hada da sitaci, glycogen, cellulose, kuma pectins. Dangane da taro na wadannan aka gyara a cikin kayayyakin, suna da daban-daban da sinadirai masu darajar da glycemic index.

sitaci

Sitaci ne mafi muhimmanci maroki na carbohydrates ga jiki. Cincirindo lura a abinci na shuka asalin, yafi a hatsi. Foods dauke da hadaddun carbohydrates (jerin arziki a sitaci)

• Buckwheat (60%).
• Rice (70%).
• Hatsi (game da 49%).
• Taliya (da Alkama a fara abu na iya ƙunsar 62-68% sitaci).
• Hatsin rai gurasa (dangane da sa na gari amfani, 33-49%).
• Alkama burodi (35-51%).
• Lentil (a kan 40%).
• Peas (44%).
• Waken soya (3.5%).
• Dankali (dangane da iri-iri da kada ɗanɗanonta ya gushe daga cikin samfurin, 15-18% sitaci).

glycogen

Wannan polysaccharide ne a abinci a da yawa karami yawa. Musamman manyan da abun ciki a duk ciki adam gabobin da tsoka nama. Shi ne mai irin "makamashi ajiye", kazalika da manyan tushen abinci ga kwakwalwa da kuma juyayi tsarin. Cika glycogen Stores iya zama kai tsaye ta hanyar cin nama (yafi ja), da naman sa zuciya, hanta da kuma kifi.

cellulose

Very kama a abun da ke ciki da polysaccharides. Yana da wani m zare na shuka asali, shi ne musamman da muhimmanci ga al'ada aiki na hanji. Mafi yawa daga shi yana kunshe ne a cikin dukan hatsi, wanda ba batun inji tsabtace da kuma zafi magani. Sarrafa rage cin abinci na wannan abinci, zaka iya sarrafa ji yunwa, tun m zaruruwa samar da wani m ji na satiety. Wannan alama samar da hadaddun carbohydrates. Products, da jerin wanda aka bai kasa, dauke da wani fairly manyan adadin fiber:

• Legumes.
• 'Ya'yan itãcen marmari da kuma kayan lambu da tsaba (inabi, apples, kiwi, rumman).
• Sabo da kayan lambu da kuma ganye.
• A dukan hatsi hatsi (ba da da tsabtace da kuma steaming).
• Kwayoyi (hazelnuts, gujiya, almonds).

pectin

Pectin fiber a cikin jiki taka rawa adsorbents. Narkewa a cikin ruwa, sai su juya a cikin wani danko sosai colloidal taro cewa fa, tã wani iri-iri na da gubobi, Carcinogens da ko da nauyi karafa. Yana pectins free hanjinsu na gubobi da normalize da narkewa kamar fili.

Glycemic index abinci

Glycemic fihirisar (GI) wakiltar kudi na karuwa a jini glucose matakan nan da nan bayan cinyewa a samfurin. A ya fi girma da lambar, da sauri sha na sugar, sa'an nan a cikin wannan kudi shi ne excreted daga jiki. A mafi yawan daga cikin mafi glucose a cikin tsarki tsari, shi aka dauka a matsayin 100. A daban-daban glycemic index iya ƙunsar guda a cikin yanayi, amma a cikin wani daban-daban dafa jita-jita da kuma kayayyakin. Simple da hadaddun carbohydrates a cikin wannan yanki suna da nasu samun digiri.

Idan ka yi kokarin ci dama, shi ne mafi alhẽri ba, baicin kayayyakin da wani babban abun ciki na polysaccharides, su ne ba kawai mafi amfani, amma kuma taimake ka rasa nauyi. Idan kana sha'awar abin da glycemic index ne duka sauki da hadaddun carbohydrates, jerin kayayyakin (tebur nuna a kasa) zai taimake ku fahimta.

Complex carbohydrates ga nauyi asara

Mafi yawan mutane da suke so su rage nauyi sau da yawa zama masu yada low-carbohydrate abun da ake ci. Duk da haka, da abinci da shirin ya kamata a bi yadda ya kamata. Bayan kaifi da kuma m babu wani tushen carbohydrates a cikin jiki take kaiwa zuwa depletion na glycogen reserves a cikin hanta, da bi da bi aka maye lipids. Wannan zai iya kai wa ga m degeneration na hanta da koda ta tabarbarewa.

Low carbohydrate rage cin abinci dogara ne a kan gaskiyar cewa saboda da rashin glycogen jiki fara amfani fats domin samar da makamashi, ya karu da Lalacewar wanda zai iya kai ga samuwar free radicals - ketones. Tamowa haka zai iya kawo da kwayoyin zuwa "acidification" har acidotic coma. Saboda haka, hadaddun carbohydrates ne mafi tasiri ga nauyi asara fiye da jimlar wariya daga cikin abinci da sauki. Wannan shi ne saboda cewa su, sabanin karshen, ba ta da m kuma depressing ji yunwa, kuma suna mai kyau tushen "dogon" makamashi domin dukan yini.

m alamu

Ka tuna cewa a low carbohydrate abinci da kuma cin abinci tare da wani low glycemic index - daya kawai mahada a cikin iko da su nauyi da kuma jini glucose matakan. Idan ka - wani shigeba, na wani lafiya rage cin abinci, ya kamata ka bi wasu sharudda:

• Ka yi kokarin ci a wannan lokaci, kiyaye yanayin.
• Bi zuwa Multi-bangaren abinci.
• Idan zai yiwu, rage zuwa m da amfani da sukari da kuma sweets.
• Fats a rage cin abinci ya kamata ba fiye da 30%.
• Ka yi kokarin ci more zare.
• Dena maganin kafeyin, barasa da gishiri.