Food uye zvinwiwa, Chikuru kosi

Complex makabhohaidhiretsi - zvokudya. List mishonga yakawanda makabhohaidhiretsi dzakaoma

Makabhohaidhiretsi, dzakadai mapuroteni uye mafuta zvinokosha Dzokuvaka muviri wedu. Vakarera uropi hwedu, tsinga uye nhengo dzinokosha simba uye kuramba padanho glycogen. Asi Uyewo, izvi zvinhu zvinogona nyore (mono- uye di-saccharides) uye, naizvozvovo, kunzwisisa makabhohaidhiretsi (kana polysaccharides). Nokuti zvinoitika kushanda muviri zvakakodzera dose vapera namazvo. Zvinofungidzirwa kuti kuitira kuti varambe vari zvakanaka mumuviri chimiro zvakanakisisa kudya hakusi nyore, asi zviri makabhohaidhiretsi yakaoma. Products, iyo ichange iine mazita zvikuru yaizivikanwa mazita kwamuri, unogona kuwanikwa chero muchitoro. Asi usati vanoumba Muterere, unofanira kufunga dzimwe pfungwa dzinokosha.

Chii chinonzi kunzwisisa carbohydrate

Nokuti chinoshingaira mararamiro uye ishande hurumende inofanira kuva huru simba rakawanda kuti zvichaita mupopotedzane nesu kuti zuva. yezvokudya Chero kana chiremba vachakuudza kuti izvi zvinofanira kuvapo makabhohaidhiretsi dzakaoma zvokudya hwakanaka munhu. "Izvi ndizvo vorudzii zvigadzirwa?" - zvamunokumbira. Mhinduro iri nyore: zvinenge zvose izvo zviri kubatsira chaizvo, asi kwete nguva dzose rinonaka, zvinogona kunzi muchikwata ichi.

Foods akapfuma faibha, wakaipa nokusanzwira starch, nguva dzose chine makabhohaidhiretsi dzakaoma. Products, pakarongwa iyo ichava pasi zviyo uye miriwo mitema vanofanira nguva dzose kuva mu firiji yenyu uye anenge 30-40% rugwaro chikafu yaunodya. Various zviyo, mbatatisi anotsanangura madhishi muriwo dzakaoma (nhanga, eggplant, zucchini) handidi chete kuva tsime simba uye simba, asiwo kubatsira mamiriro ari nemudumbu. Iva nechokwadi kuti zvinyorwe dzenyu nezuva zvokudya makabhohaidhiretsi dzakaoma. Products, ndandanda uko detailed pazasi, ichakubatsira kuita inonaka uye zvakasiyana-siyana zviripo. Asi rangarirai, izvi zviri kudiwa kushandiswa mangwanani, uye Muzviitiko wokutanga hafu yezuva.

Marudzi makabhohaidhiretsi dzakaoma

Complex makabhohaidhiretsi, kusiyana nyore, zvishoma nezvishoma yokuita zvinoitwa muviri, regai kukonzera anongoerekana RINOFAMBIRA insulin yakakodzera uye, naizvozvo, usingatungidzi chero kuunganidza mafuta muviri. Ndivo chaizvo havaratidzi soluble nemvura, saka zviri zvikuru yakareba inobatwa muviri nguva. Complex makabhohaidhiretsi zvinosanganisira starch, glycogen, cellulose uye pectins. Zvichienderana wevasungwa yenhengo ava zvigadzirwa, vane akasiyana muviri kukosha uye glycemic indekisi.

sitachi

Starch chinonyanya kukosha nokutengesa makabhohaidhiretsi kuti muviri. The soro wevasungwa kuchengetwa chef chirimwa mavambo, kunyanya zviyo. Foods ane makabhohaidhiretsi dzakaoma (mazita vakapfuma mune starch)

  • Buckwheat (60%).
  • Rice (70%).
  • Otsi (anenge 49%).
  • Pasta (by gluten ari kutanga zvinhu ingasanganisira 62-68% starch).
  • Rye chingwa (zvichienderana mugiredhi hwakatsetseka kushandiswa, 33-49%).
  • Gorosi chingwa (35-51%).
  • Lentil (pamusoro 40%).
  • Peas (44%).
  • Soybean (3.5%).
  • Potato (zvichienderana siyana freshness zvibereko, 15-18% starch).

glycogen

polysaccharide Izvi zviri zvokudya zviduku zvikuru zvizhinji. Zvikurukuru guru kugutsikana ayo ose nechomukati dzevanhu zvomukati uye tsandanyama tishu. Iye rudzi "simba kuchengeterwa", uyewo chikuru rine zvokudya nokuda uropi uye tsinga. Zadza glycogen muzvitoro unogona kuva nokudya nyama (kunyanya tsvuku), nyama mwoyo, chitaka uye hove zvakananga.

cellulose

Very zvakafanana sezvamunoita kuna polysaccharides. Zviri ine faibha zvirimwa mavambo, kunokosha zvikuru kuti chakaipa kushanda ura. Akawanda muRugwaro zvirimo rose zviyo, izvo vasiri pasi zvokuimba kuchenesa uye nokupisa kurapwa. Siyanisai zvokudya zvekudya zvakadaro, unogona kudzora nyore kunzwa nzara, sezvo zvinonyadzisa fibers anopa usingaperi kunzwa mukaguta. Nyaya iyi inopa makabhohaidhiretsi dzakaoma. Products, ndandanda dzakapiwa pazasi, ane kumbonyanya yakawanda faibha:

  • Bhinzi.
  • Michero nemiriwo vane mbeu (mazambiringa, maapuro, kiivi, mutamba).
  • Fresh miriwo uye miriwo.
  • The zviyo rose zviyo (kwete kare rokutsvaira uye nokuipisa noutsi hwemvura).
  • Nuts (hazelnuts, nzungu, omuamanda).

Pectin

Pectin faibha mumuviri kukonzera adsorbents. Zvazvichanyungudutswa mvura, vatendeuke kuva viscous colloidal guru kuti anoita zvakasiyana siyana muchetura, carcinogens uye kunyange inorema simbi. It pectins vakasununguka ura pamusoro muchetura uye normalize ari zvomudumbu turakiti.

Glycemic indekisi zvokudya

Glycemic indekisi (GI) inomiririra mwero kuwedzera ropa shuga yomuropa pakarepo pashure mabhodhoro chigadzirwa. The yakakura nhamba, kuti nokukurumidza kubva Absorção de Água shuga, uye ipapo panguva pamwero chete riri yabudiswa kubva mumuviri. The chepamusorosoro zvazvingava rinonyanya shuga zvayo yakachena chimiro, rakundwa sezvo 100. The glycemic akasiyana indekisi ingasanganisira zvakafanana zvakasikwa, asi nenzira yakasiyana vakabika midziyo uye zvigadzirwa. Simple uye kunzwisisa makabhohaidhiretsi munzvimbo ino vane pachake kudzidza kwavo.

Kana ukaedza kudya zvakanaka, zviri nani kupa kupfuura zvinhu rurefu zviri polysaccharides, ivo zvikuru kwete chete, asiwo kubatsira kuderedza uremu. Kana uri kuziva glycemic indekisi zvose nyore uye kunzwisisa makabhohaidhiretsi, mazita mishonga (tafura pasi apa) achakubatsira kunzwisisa.

The glycemic indekisi

mazita zvinogadzirwa

asingasviki 15

Various siyana makabheji (makabheji, broccoli, konifurawa, kweBrussels inomera), miriwo mitema uye miriwo (wemagaka, bhinzi, zucchini, asiparagasi, zvakarungwa, rhubarb, lettuce, sipinachi, Leek, et unto.), Zvegomarara, Ginger, tabapi, radish , manhanga, pepper, Squash, maorivhi, eggplant, howa, sauerkraut, bran.

15-29

Michero (cranberries, Cherry, blueberries, Cherry, cranberries, plums), akasiyana-siyana nzungu (kunyanya nzungu), bhuratifuru, ndimu, Sou bhinzi uye chingwa, yogati (hapana shuga), yogati, mbeu nhanga, rima chokoreti.

30-39

Dried zvibereko (maapuro, apricots, vanorichekerera, apricots), michero minyoro (Pears, mapichisi, maapuro), michero (ose currants, mahabhurosi), bhinzi (pizi, nenyimo, nenyemba, bhinzi), mukaka chocolate, celery, makarotsi, madomasi, mbiriso Brewer vake, nomukaka zvigadzirwa (yakaderera-mafuta koteji chizi uye yogati, mukaka yose).

40-49

Zviyo uye nechipo (oats, gorosi, bhari, Buckwheat), yaoma misi, rye chingwa bran, Pasta, furawa, kudya, kunwa (doro uye kvass), mastrawberry, mazambiringa, gooseberries, mastrawberry, tangerines, chihenge, vise, maranjisi .

50-59

Pasta of durum gorosi, mashava mupunga, makeke (oatmeal, mabhisikiti), zongzi, pizza pamwe nyama, zongzi (pamwe mumakomba siyana), mango, kiivi, zvomumagaba pizi, bota uye unsweetened nechipo, zvomumagaba facial kubva maapuro, mazambiringa uye Pears.

60-69

Mumigwagwa yakawandisa motokari uye zvinochengetedza jellies, aizikirimu (zvose siyana, asi pasina fillers uye toppings), mabhanana.

70-79

White mupunga, mashava shuga, beets, akaomeswa, visi, mbatatisi (yakabikwa, steamed, mbishi), chibage (iri pamuguri nebhinzi), zvinhu zvakabikwa (mabhisikiti, cheese, chizi makeke, cheese), chocolate mbariro.

80-89

Zephyr, akasiyana-siyana pastries, candies, uchi, chingwa chena, caramel it

Complex makabhohaidhiretsi uremu

Vanhu Most vanoda kuderedza uremu kazhinji kuva vanotsigira kuderedzwa carbohydrate zvokudya. Zvisinei, kune zvokudya urongwa inofanira kubatwa zvakanaka. Mushure inopinza uye rakasimba kusavapo tsime makabhohaidhiretsi pamuviri kunoita kuti Kuparadzwa glycogen reserves vari chiropa, izvo zvinozoita iri kuchiiswa lipids. Izvi zvingaita kuti mafuta degeneration chiropa uye kunyange dysfunction kwayo.

Low carbohydrate Kudya kunobva pakuti nokuda kushaya glycogen muviri unotanga kushandisa mafuta pamusoro simba, makawedzera disintegration izvo zvinogona kutungamirira kuti paumbwe vakasununguka radicals - ketones. Kushaya Zvokudya Zvinovaka Muviri Saka anogona kuunza muviri kuti "acidification" kusvikira acidotic pakoma. Saka, makabhohaidhiretsi kunzwisisa ndivo vanobudirira uremu kupfuura yose chokudzingwa kubva zvokudya nyore. Izvi imhaka yokuti ivo, kusiyana neyokupedzisira, asingadi kukurudzira kugara uye mwoyo kunzwa nzara, uye mune yakanaka simba "refu" nokuti zuva rose.

anobatsira zvahungava hwakaita zvakavimbika

Yeuka kuti munhu pasi carbohydrate kudya uye kudya zvokudya pamwe yakaderera glycemic indekisi - chete chete link kudzora dzavo uremu uye ropa shuga yomuropa. Kana iwe - imwe adherent ane muviri, unofanira kutevera vamwe mitemo:

  • Edza kudya panguva, kuchengeta nzira.
  • Vanoomerera multi-chikamu chikafu.
  • Kana zvichibvira, kuderedza kushoma kudyiwa shuga uye zvihwitsi.
  • Mafuta ari kudya havachiri pane 30%.
  • Edza kudya zvakawanda faibha.
  • Rega caffeine, doro uye munyu.

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