- Abubuwan carbohydrates masu sauki suna da mafi kyawun tsarin kwayoyin, sabili da haka ana samun sauƙi cikin jiki. Sakamakon wannan tsari shine haɓaka mai sauri a cikin sukarin jini.
- Tsarin kwayoyin hadaddun carbohydrates sun dan bambanta. Don haskakawarsu, rarrabuwa ta farko zuwa sugars mai sauki wajibi ne.
Ga mara lafiyar mai ciwon sukari, yana da haɗari ba wai kawai don haɓaka matakin sukari ba, amma karuwarsa da sauri. A wannan halin, ana samun saurin daukar kwayoyi a cikin jijiyoyi a cikin jini, wanda kuma yake cike da hanzarin glucose. Duk wannan yana haifar da bayyanar cututtukan hyperglycemia.
Abubuwan da ke haifar da shafar carbohydrate
Zamu sanya dukkan waɗancan dalilai waɗanda kai tsaye za su iya tantance yawan kuzarin da ake amfani da shi a jikin carbohydrates.
- Tsarin Carbohydrate - hadaddun ko mai sauki.
- Yarda da Abinci - Abubuwan abinci masu tsayi a cikin fiber suna ba da gudummawa ga jinkirin shan carbohydrates.
- Zazzabi abinci - Abinci mai narkewa yana rage mahimmancin sha.
- Kasancewar kitse a abinci - Abincin abinci mai mai mai yawa yana haifar da jinkirin ɗaukar carbohydrates.
- Shirye-shirye na musammanwannan yana rage jinkirin tsarin - misali, Glucobay.
Kayayyakin Carbohydrate
Dangane da adadin sha, duk samfuran da ke dauke da abun da ke cikin carbohydrate za'a iya raba su zuwa kungiyoyi masu zuwa:
- Juyaya "nan take" sukari. Sakamakon amfani da su, yawan sukari a cikin jini yana tashi nan da nan, watau, nan da nan bayan cin abinci ko akan lokaci. Ana samun sukari “Nan take” a cikin fructose, glucose, sucrose da maltose.
- Samun a cikin abun da ke ciki sukari yayi sauri. Lokacin da aka cinye waɗannan abincin, sukari jini ya fara tashi kamar mintina 15 bayan cin abinci. Ana sarrafa waɗannan samfuran a cikin ƙwayar gastrointestinal a cikin sa'o'i ɗaya zuwa biyu. “Sukari” sukari yana kunshe ne a cikin sucrose da fructose, wanda aka karu da shi daga tsawan lokaci na tsarin sha (ana iya haɗa apples a nan).
- Samun a cikin abun da ke ciki sukari yana "jinkirin." Mayar da hankali na jini ya fara tashi a hankali kusan minti 30 bayan cin abinci. Ana sarrafa samfuran a cikin ƙwayar gastrointestinal na sa'o'i biyu ko fiye. Slow sukari shine sitaci, lactose, sucrose, fructose, wanda aka haɗe tare da tsawan tsinkaye mai ƙarfi.
- Rashin daidaitaccen glucose, alal misali, wanda aka ɗauka a cikin kwamfutar hannu, yana faruwa nan take. A irin wannan adadin, ana amfani da sinadarin fructose a cikin ruwan 'ya'yan itace, da kuma maltose daga kvass ko giya. A cikin waɗannan abubuwan sha, fiber gabaɗaya, wanda zai iya rage lokacin sha.
- Fiber yana a cikin 'ya'yan itatuwa, sabili da haka ɗaukar ɗauka nan take ba zai yuwu ba. Carbohydrates ana shanshi da sauri, duk da haka, ba nan take ba, kamar yadda yake game da ruwan 'ya'yan itace da aka samo daga' ya'yan itatuwa.
- Abincin da aka yi da gari ya ƙunshi ba kawai fiber ba, har ma sitaci. Sabili da haka, a nan tsarin sha yana rage ragewa.
Rating samfurin
Sanin wannan ka'ida, zaku iya sa menu ya bambanta sosai. Misali, farin burodi yafi kyau a maye gurbinsu da hatsin rai, saboda kasancewar fiber a karshen. Amma idan da gaske kuna son gari, to kafin ku ci shi zaku iya cin salatin sabo kayan lambu, wanda fiber ɗin yake kasancewa a adadi mai yawa.
- miya;
- na biyu na nama da kayan marmari.
- salatin abin ci;
- burodi da apple.
Rashin sukari baya faruwa daga kayan mutum, amma daga cakuda su. Sabili da haka, irin wannan abincin yana taimakawa rage jinkirin shan carbohydrates a cikin jini.
Kayayyakin Carbohydrate
- hatsi (shinkafa, semolina);
- kayayyakin gari;
- mai dadi
- berries da 'ya'yan itatuwa;
- kayayyakin kiwo;
- wasu kayan lambu;
- ruwan 'ya'yan itace;
- kvass da giya
