M carbohydrates

Carbohydrates (saccharides) suna da hannu a cikin aiki da fats da kuma sunadarai a cikin jiki, taimaka da hanta aiki. Domin abincin dare, masana bayar da shawarar cin abinci gina jiki da abinci. Carbohydrate-arzikin abinci ne fin so dauki da safe kamar yadda a da rana carbohydrate metabolism a cikin jiki slows saukar.

Digestible saccharides a cikin jiki a cikin nau'i na glucose. Masana sun rabu da sauri da kuma jinkirin carbohydrates, dangane da tsakiyan nonon kudi da kuma hira da glucose. Speed ji ta musamman nuna alama - glycemic index (GI). Slow carbohydrates da low GI. Wadannan kayayyakin suna dauke da amfani. Wadannan sun hada da, musamman, ya kamata hada da launin ruwan kasa shinkafa, taliya sanya daga dukan alkama gari, hatsi (sai semolina) da kuma sauran m carbohydrates. Jerin za a iya supplemented da more dukan hatsi burodi.

Foods da low glycemic index (kasa da arba'in) taimaka a hankali a hankali Yunƙurin a glucose a cikin jiki. Wannan, bi da bi, ya hana kwatsam canje-canje a cikin jini sugar matakan, kazalika da m yanayi swings wani kwakkwaran dalili ba. Saboda haka, masana shawara don amfani jinkirin carbohydrates don kula da a kwantar da hankula.

Muhimmanci ne narkewa samfurin tare da rage glycemic index. Slow carbohydrates fara zuwa a iya tunawa a kan aiwatar da taban da ake abinci saboda enzymes dauke a cikin yau.

Products tare da high glycemic index, ba kamar yadda da amfani. Hakika, su ne guba, ba, duk da haka, da yin amfani da masana ba da shawarar a kowace rana. Ya kamata a lura da cewa category na "m carbs" dab da desserts, pastries da sauran kayayyakin da barasa damuwa. Ya kamata ƙara cikakke ayaba, fari gurasa, kabeji da mashed dankali, da kuma a cikin wannan rukuni na gasa dankalin turawa, kankana, muffins da kuma more.

Saboda haka, masana bayar da shawarar cewa duk abinci glycemic index ne mafi girma daga sittin, dauke for "festive ci abinci". Wannan zai ba kawai taimakawa wajen kula da siffar. Irin wannan hali da kayayyakin zai zama da taimako sosai ga jiki. Gaskiyar cewa azumi carbohydrates ne detrimental shafi a kan pancreas, wanda ke taka rawa a ci gaban insulin. Daga wannan canji da kuma maida hankali na jini sugar, da kuma yanayi.

Slow carbohydrates suna da muhimmanci musamman a cikin hunturu. A sanyi weather saccharides taimaka ƙarin ruri tsara musamman hormone - serotonin da alhakin kyau yanayi.

A wuri na musamman a cikin rarrabuwa na carbohydrate Take kayayyakin kamar sugar, 'ya'yan itãcen marmari da kuma kayan lambu.

Daya irin carbohydrates ne fiber ( "fiber"). Shi ne insoluble da kuma narkewa.

A 'ya'yan itatuwa (msl, apples da pears) ya ƙunshi pectin. Shi ne da narkewa fiber cewa rage jini cholesterol matakai da kuma inda hakan ya saukar da narkewa kamar tsari.

By insoluble fiber hada da hatsi husks. An ba da tunawa a cikin jiki da kuma bar canzawa undigested. Wadannan abin da ake ci zaruruwa hana abin da ya faru na maƙarƙashiya, normalize narkewa, rage da alama na tasowa ciwon daji a cikin ciwon.

Ya kamata a lura cewa fiber aka samu kawai a shuka abinci. Har ila yau inganta gastrointestinal fili, abin da ake ci fiber ta da sia (mai) metabolism.

Wani carbohydrate abinci ne da sukari. Modern masana'antu sa shi haka bayyana cewa babu wani abu da wasu fiye da adadin kuzari. An lura da cewa sugar taimaka wa kau na alli daga jiki. Saboda haka, masoya na zaki iya ba kawai samun karin nauyi, amma kuma samun osteoporosis.

Nutritionists shawara rage sugar ci to 30-35 kilo a kowace shekara, ba da ganin cewa ya sami yanzu a kusan dukan abinci.