Carbohydrates muzvokudya

Iko kusanganiswa kwekakisi ne oksijeni nehydrogen kunonzi carbohydrate. Munhu anowana goroidhadhi muzvokudya, nokuti muviri haugoni kuigadzira. Pasina makhahydrates, kushandiswa kwakakodzera kweprotein uye mafuta hazvibviri, basa rinowanzobva pamwoyo, chiropa uye nervous system. Vanoshanda kuti vape simba uye vanodikanwa nemisungo. Mumumuviri womunhu, pane nguva dzose mararamiro eglycogen, ayo, anokonzera kuva maglucose mumagurulekisi, anoenzana nehuwandu hwayo muropa pakati pekudya nguva dzose. Zvaro zvinopa nyama yemhuka uye shiri, chiropa nehove. Chikamu chetatu che glycogen yose chinochengetwa mukati mechiropa, zvese zviri mumisungo, iyo inenge inenge magiramu 500. Apo inenge yasara zvigadzirwa zveglycogen, muviri unowatora kubva kune zvigadzirwa zveprotini kuputsika. Izvi zvinotsigira kukosha kwama-carbohydrate kuvanhu, nokuti, kubva pakusipo kwavo, uropi hutambudzika, hapana imwe nzvimbo inotora simba rekugadzirisa zvinokonzera. Uropi hwomunhu hunorema 70 kg hunoda magiramu 100 emuviri wezuva rimwe nerimwe, imwe magiramu 30 anodiwa pakugadzirwa kwemasero matsvuku eropa uye 35 gramu inodya zvinoshungurudza. Kushayikwa kwechigarire kweglycogen kunokanganisa chiropa, kuumba mairi mafuta. Zvakakosha kuti mutumbi unogamuchira chidimbu chaidiwa chehydrohydrates, kudyidzana kwavo kudarika kunokonzera kuwandisa, uye kukwana - kunokanganisa nzira yeproteine metabolism.
Zvine mishonga yemakrohydrates yakadai seglucose uye sucrose ndeyemutsana wemakrobohydrates, starch, fiber, pectins kune rimwe boka rezvakagadzirwa nema carbohydrates . Unoda kuziva here kuti mune zvikafu zvakawanda zvekarubhini? Zvinyorwa zvinoratidzira zvehupenyu zvakapfuma mujikiji nemichero, shuga (beet, mazambiringa, rutsanga) ne 90% - 100% ine s sucrose. Ma carbohydrates akadaro anobva apera mumvura uye anonyatsoputika. Makemikari akaoma ane mishonga uye mbeu. Carbohydrates muzvokudya zvine utano hwakasiyana. Zvimwe zvinoshandiswa kubva kwavari zvinonzi hazvisati zvanyatsogadziriswa, sezvo nzira yekuora mumashuga mashomanana mavari inonoka, haitungamiri pakuchinja kwakasimba mumasikirwe emaglucose. Zvinhu zvakadai zvinosanganisira zviyo kubva mumunda wose, pasta, legumes, miriwo, nuts. Carbohydrates, umo zvokudya hazvina kuonekwa sechishanda? Izvo zvose zvinonatswa ma carbohydrates, ayo ari chikamu chekeke, keke, masipi, uye doro.
Iko glycemic index yechigadzirwa chinoratidza chiyero apo makhaidhydrate anoita glucose mumuviri. Saka, nzira inokurumidza yekuumba glucose mamolekemu zvinhu zvakadai semoro, mazuva, maFrench, mazamu, mbishi, jisi, ridi, chips. Kuwedzerwa kweglucose yakapinda mumuviri inounganidza mumafuta ezvitoro. Makhahydrates muzvokudya ane pasi shoma yeglycemic inochera zvishoma nezvishoma, zvichiita kuti iwedzere manzwiro ekugadzikana, kuitira kuti zvokudya zvive zvakanaka, zvakakosha kugovera ivo. Iyi saladi mashizha, tomato, kabichi, anyanisi, mushwa, soybea, nyemba, lentiy, pearl bhari, mbeu yezuva.
Ndeipi mugove wemakhahydrates muzvokudya zvemuvhareji munhu ane mashomanene ekuverenga mitoro? Sekutonga, kwete magiramu 500 emunhu ane utano pazuva, saka, nyore nyore kudya gorosi muhutu hwakazara haufaniri kuuya kana kupfuura chechina. Vanhu vane chirwere cheshuga havafaniri kusiya shuga shoma kubva pamenyu. Vaya vanoita zvemitambo kana basa rakaremara, rinodikanwa kuwedzera kudyidzwa kwemakrohydrates mumuviri, kune vakwegura, zvisinei, kukosha kwemakunguhydrates kunoderedzwa kusvika 350 gramu, uye kune vanhu vakawandisa kusvikira 200 gm pazuva.

Zviri nyore kuverenga chiyero chakanaka chemaprotheni, mahydrohydrates nemafuta kuitira kushandiswa kwezuva nezuva kuitira kuwana zvinhu zvose muviri unoda hupenyu. Chinhu chikuru hachisi chekurasa uye kwete kutora kudzvinyirira mukufarira digestible carbohydrates.