Kiwon lafiya, Healthy cin
Sunadaran, fats, carbohydrates: wani tebur na abinda ke ciki a kayayyakin
Lafiya, kamar yadda irin wannan, kawai ba zai iya zama da karfi, idan ba a kafa tsarin dace abinci mai gina jiki. Bi da bi, domin daidaita cin abincin nasu, dole ne ka yi wasu msar tambayar ilmi game da kayayyakin da abubuwa da cewa dokoki su, shi sunadarai, fats, carbohydrates. Table kuzari, ba shakka, za su iya taimakawa ba, amma don fara ne don gano abin da suka kasance, da abin da.
fats
Duk da haka dai, da kuma fats ne primary gini abu na kwakwalwa da kuma jijiya Kwayoyin. Duk da cewa su ne manyan matsalolin a yi na mai kyau wasanni adadi. Tun da kitsen ne kamar yadda wuya kamar yadda ba tare da su. Wajibi ne a koyi yadda za ka raba da "mai kyau" daga "bad". Saboda haka, wucin gadi fats cewa ba kawo wani amfani ga jiki, samu a margarine da kyau - a nama, kifi , da dai sauransu ...
sunadaran
Protein - ne kafuwar domin ginin tsokoki da kayan ciki. Akwai da dama na amino acid da ake samar a jikin mu, amma akwai wadanda cewa za a iya samu ne kawai tare da abinci. Alal misali, kawai a kiwo kayayyakin, qwai da kuma kifi da dukan zama dole cikakken sunadaran da cewa ana buƙatar ga al'ada ci gaban da kwayoyin. Kada ka manta game da wadanda amino acid da suke ba a legumes, da kayan lambu da kuma dukan al'adu.
carbohydrates
Kawai carbohydrates ba jiki fiye da rabin na zama dole m makamashi, saboda haka shi ba zai yiwu ba su up, amma kana bukatar ka zabi dama. Don ware sugar syrups, caramel da t. D. Wannan shi ne saboda gaskiyar cewa irin wannan sauki carbohydrates nan da nan tunawa a cikin jini, haddasa kwatsam Jump na insulin, wanda shi ne dalilin da ya sa m yanayi swings. Amma idan kana so ka yi wa kanka wani dadi samfurin, shi wajibi ne don maye gurbin su da lactose da fructose. Su ba kawai saturate jiki, amma ba zai haifar da yanayi canje-canje.
m carbohydrates
Babban carbohydrates da suke da muhimmanci ga mutane a ikon, - sitaci polysaccharides na kayan lambu asalin. Su babban alama ne cewa suna sannu a hankali narkewar, ta haka ne za a iya daidaita gastrointestinal fili, sakamakon daidaita ta metabolism. The abubuwan da ke ciki na gina jiki, mai, carbohydrates iya taimaka tare da wannan matsala. Bayan duk, a gaskiya ya kamata ka ba ji tsoro daga waɗanda abinci ke dauke da manyan yawa na sitaci. A polysaccharides amfani a rage cin abinci don kula da al'ada microflora na mutum gut. Af, shi ya ba da sinadirai masu kayan sitaci da yawa na 'ya'yan itace, da kayan lambu da kuma hatsi. Sun yi kusan cika dukan tebur kayayyakin. Sunadaran, fats, carbohydrates a cikin halitta nau'i ne babban abinci na kakanninmu daruruwan dubban shekaru. Duk da yake rike da rage cin abinci ya kamata ba ji tsoro cewa za ka samu mafi alhẽri.
azumi carbohydrates
Kamar yadda tebur na da adadin kuzari, sunadarai, fats, carbohydrates ne yanzu a kusan kowane samfurin, amma tare da karshen bukatar yi hankali. Bayan duk, idan polysaccharides suna cikin aminci, da di- da monosaccharides iya zama wani real hatsari. Kowane gidan na da sugar, wanda a cikin narkewa kamar fili karya saukar zuwa fructose kuma glucose. Inda ya wuce kima jini aka ajiye a cikin kitsen Layer. Af, ka ce: Shin abin da kiba da yawa a cikin mutane da aka tsokane ta da wani kuskure ne a Amurka cewa sucrose sakamako a kan nauyi riba, abinci da kuma sukari - babu.
bitamin
Samu ƙarin kuma dole bitamin iya zama daban-daban daga m abinci. Don ƙarin bayani za ka iya koyi game da shi daga wani dietitian wanda za su iya zabar sa na daidaiku. Wajibi ne ga al'ada aiki na sunadarai, fats, carbohydrates, bitamin. Tebur zai gaya maka inda zan samu wadannan ko wasu bitamin:
Vitamin A. Yana da amfani don kula da hangen nesa da kuma fata mai kyau siffar | 'Ya'yan itãcen marmari da kuma kayan lambu ne mai haske rawaya, hanta, apricots, kifi mai, cuku, man shanu, karas, qwai da madara |
Vitamin B 1. Inganta al'ada metabolism a cikin jiki, dattako da ruwa-gishiri balance, daidai aiki na hanta | Kwayoyi, Brewer ta yisti, madara, sprouts, hanta, hatsin rai da kuma alkama burodi |
Vitamin B 6. Wajibi ne ga sha na gina jiki da kuma daidaita carbohydrate da kuma mai metabolism | Ayaba da abinci daga hatsi, da abinci |
Vitamin B 12. Domin gina jiki kira da barga aiki na juyayi tsarin da hanta. Topical nama tare da m cell division | Buckwheat, hanta, qwai da kiwo kayayyakin |
Vitamin PP (B 3). Stabilizes da gastrointestinal fili da kuma hanta | Kirki ba, yisti, kifi, hatsin rai gurasa, nama, da alkama, da hanta, da dankali |
Vitamin C. Shin yanzu a duk hadawan abu da iskar shaka matakai a cikin jikin mutum, activates da kwayuka enzymatic matakai | Berries, 'ya'yan itãcen marmari da kuma albarkatun da kayan lambu |
Vitamin E. Domin aiki na erythrocytes kuma barga aiki al'aurar | Kwayoyi, toho hatsi, kayan lambu mai, qwai, kore sassa na shuke-shuke, hanta |
Vitamin D. Da hannu a alli da phosphorus metabolism | Man shanu, kwasfa hanta man fetur, kwai gwaiduwa, nama, hanta da kuma m kifi |
Folic acid (bitamin B 9). Yana inganta kira na nucleic acid, Ana ɗaukaka airway Kwayoyin, gastrointestinal epithelium, da kuma fata, da samuwar haemoglobin | Orange ruwan 'ya'yan itace, kore leafy kayan lambu, cantaloupe da hanta |
Vitamin K. Domin daidaita jini clotting | Green leafy kayan lambu |
Ya kamata a fahimci cewa tebur sunadarai, fats, carbohydrates da kuma bitamin ba ya magana musamman game da yawan ingestion na wani abinci. Duk da yake mai kyau a cikin moderation. A musamman, a cikin hali na bitamin iya faruwa su yawan abin sama, wanda na iya zama nan da nan nuna a kan fata a cikin nau'i na kurji.
Sunadaran, fats, carbohydrates: tebur
Sau da yawa tebur da adadin kuzari zama dole ga mutanen da suka damu da su lafiya, ko wasanni. Kuma count dole ne a za'ayi fahimce kuma la'akari da rasa makamashi. Wannan bayani ne dace ga masu sana'a da 'yan wasa da suke da nasu nutritionists, kuma domin talakawa mutane da suka kai wani lafiya salon.
Saboda haka, kafin ka kayayyakin tebur. Sunadaran, fats, carbohydrates cewa suna kunshe a cikin su, lasafta ta 100 grams. Kamar haka wajibi ne a fahimci daya muhimmanci cewa zai iya dungu kowa, da yawa kasa newbie wanda kawai zai fahimci kayan yau da kullum na dace abinci mai gina jiki. Matsalar ita da karfinsu na kayayyakin. Wasu "m" abinci, ya kamata ka ba hada da wani daga cikin wannan, wanda shi ne dalilin da ya sa a cikin shakka daga biochemical matakai duk samu carbohydrates da fats zai cutar da ko dakatarda kamar kitse. Tebur a kasa da sunadarai, fats, carbohydrates, kawai ya tabbatar da ra'ayi na masana da cewa mafi cutarwa ne kayayyakin da cewa wuce da yawa aiki matakai: mayonnaise, margarine, mai, da dai sauransu ...
Basic Principles of raba wutar lantarki
Ba za a iya hada a rage cin abinci sunadaran da carbohydrates (ma'ana da abinci). Wannan shi ne saboda gaskiyar cewa bukatar daban-daban na ciki da juices domin su narkewa. Saboda haka, jiki zai zama da wuya a magance da su. Shi ne mafi kyau a hada da kayayyakin da wannan nau'in, saboda wannan gari kayayyakin shigar da narkewa kamar fili, tare da gina jiki, fara yin ɗimuwa.
Saboda haka dole mu hada dama sunadarai, fats, carbohydrates. karfinsu ginshiƙi don taimaka tare da wannan.
Fats, sunadarai | "Halitta" kayayyakin | carbohydrates |
Kwayoyi, nama, namomin kaza, kaji, legumes, kifi, eggplant, kiwo kayayyakin, soups | Dry ruwan inabi, ganye, kankana, 'ya'yan itace, da kayan lambu, berries, na halitta juices | Honey, gurasa, cakulan, hatsi, sukari, dankali |
Yana za a iya hade tare da "halitta" kayayyakin | Yana iya a haɗe shi da carbohydrates sunadaran da fats | Ana iya amfani da tare da "halitta" kayayyakin |
Hana kudin shiga ga carbohydrates | Hana kudin shiga ga sunadaran da fats |
Saboda haka, ta hanyar tsakaita ka rage cin abinci na iya inganta lafiyar ka da yawa. Don yin wannan, kawai bukatar basira hada da sunadarai, fats, carbohydrates. Tebur za a iya amfani ba kawai ga kayayyakin a cikin shi, amma kuma ga sauran, fadowa cikin wadannan kungiyoyin. Yana iya zama sauƙin yin lissafi da kullum rage cin abinci, wanda yana da muhimmanci musamman a cikin abinci, general kiwon lafiya kyautata, ko kuma rage nauyi wuce haddi. Saboda haka, za ka iya kauce wa da yawa daga cikin matsalolin da dangantaka da kiwon lafiya. Duk iya zama na farko kuma mafi muhimmanci mataki a kan hanya zuwa koshin lafiya rai, fatan a abinci sunadarai, fats, carbohydrates. Tebur zai zama da amfani ga masu ciwon sukari.
shirya abinci
Idan muka magana game da kalori shirya abinci, da karshe darajar zai bambanta daga baseline a cikin kayayyakin. Saboda haka kada ka yi mamaki don samun karin adadin kuzari, carbohydrates, sunadarai, fats. Tebur a cikin wannan hali ba ya taimaka, domin shi ya dogara da dalilai da dama: da wani zafi magani za a fallasa su kayayyakin da yaushe; miya. karfinsu na duk aka gyara, da sauransu. Saboda haka, a tebur na kayayyakin da su kalori abun ciki zai zama dacewa kawai idan akwai wani dace rabuwa da iko. Dole ne ku yi hankali game da jikinka.
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