Carbohydrates, fats da sunadarai sune rukuni na uku na macronutrients waɗanda suke da muhimmanci abubuwan abinci. Akwai, duk da haka, nau'ikan carbohydrates daban-daban, kuma dole ne a fahimci wannan bambancin don sanin wanda za a iya ci da kuma abin da ya kamata a guje wa idan cutar sankara.
Sauƙaƙe da ƙwayoyin carbohydrates
Carbohydrates - ɗayan manyan hanyoyin samar da makamashi - suna da muhimmanci ga tsarin abinci mai lafiya. Abubuwa daban-daban na carbohydrates sun sha bamban da tasirinsu akan jikin mutum. Carbohydrates sun hada da fiber, sitaci, da sukari.
Akwai rukuni uku na carbohydrates:
- Monosaccharides: Wannan shine asalin nau'ikan carbohydrates, ciki har da glucose da fructose (wanda aka samo a cikin berries, 'ya'yan itatuwa da wasu kayan lambu).
- Bayanin abubuwa: wadannan sunadaran monosaccharide sun hadu guda biyu. Sun haɗa da lactose (wanda aka samo kawai a cikin madara da kayan kiwo) da kuma sucrose (wanda aka samo a cikin berries, 'ya'yan itatuwa da wasu kayan lambu).
- Abubuwan Polysaccharides: Waɗannan sune sarƙoƙi na kwayoyin monosaccharide fiye da biyu waɗanda aka haɗu tare. Sun haɗa da fiber (wanda aka samo a hatsi, 'ya'yan itãcen marmari, kayan lambu, berries, amfanin gona, namomin kaza, algae, kwayoyi, legumes) da sitaci (waɗanda aka samo a hatsi, amfanin gona, ganye, legumes, wasu kayan lambu da' ya'yan itace).
Monosaccharides da Disaccharides - waɗannan nau'ikan sukari ne daban, ana kiran su sauki carbohydrates. Wannan shine tushen hanzari na makamashi, shine, suna haifar da tsalle tsalle cikin sukari na jini nan da nan bayan amfani, wanda ke da haɗari sosai ga masu ciwon sukari.
Fiber da sitaci sune polysaccharidesda aka sani da hadaddun carbohydrates. Sun ƙunshi dogayen sarƙoƙi na kwayoyin, don haka jikin yana buƙatar ƙarin lokacin don ya karye kuma ya narke su, wanda ke nufin cewa sukari bayan su yana tashi cikin jini a hankali.
Cikakken abinci na carbohydrate, yawanci mafi gina jikifiye da waɗanda a cikin abin da sauki carbohydrates. Ana samun cakudewar carbohydrates, alal misali, a cikin abincin abinci da kayan marmari gabaɗaya. Kuma masu sauƙin suna cikin masarar masara, soda da kukis.
Yadda ake cin carbohydrates tare da fa'idodi na lafiya
Mutane da yawa suna zaɓar abin da ake ci kamar ƙananan carb ko kuma watsi da carbohydrates gaba ɗaya. Koyaya, bai kamata kuyi wannan ba tare da shawarar musamman daga likita ba, saboda wannan na iya zama cutarwa ga lafiyar ku. Kamar yadda aka riga aka ambata, carbohydrates sune macrocell masu mahimmanci kuma tushen mahimmancin makamashi.
Kyakkyawan tsarin abinci yana nuna cewa akwai wadatattun abubuwa masu narkewa na gina jiki a cikin abincin fiye da masu sauki wanda a ciki karancin abinci mai gina jiki ko babu.
Za'a iya maye gurbin yawancin carbohydrates masu sauƙi tare da madadin lafiya. Misali:
- Madadin ruwan soda mai kyau da ruwan 'ya'yan itace daga tattara, zaku iya shan ruwa ko ruwan' ya'yan itace na ɗabi'a.
- Cin abinci gaba ɗayansu sun fi abinci da wuri.
- Taliyan taliya da hatsi da quinoa sun fi dacewa da taliya da aka yi da garin alkama mafi inganci
- Sauya Burodin Farin Gurasa da Gurasar Hatsi Gwai da Tortillas
- Madadin cakulan dankalin turawa, zaku iya cin kwayoyi
Yawancin masana'antun abinci suna ba da "ƙananan carb" ko nau'ikan "haske" na samfuran su. Koyaya, ka tuna cewa wasu kayan abinci ana iya sarrafa su sosai kuma suna ɗauke da kayan wari, kayan maye da sauran kayan abinci marasa amfani. Wasu kuma suna ɗauke da adadin kuzari da ƙarancin abinci mai gina jiki. Wannan saboda masana'antun galibi suna maye gurbin hatsi ne a cikinsu tare da wasu masu rahusa.
Cikakken abincin ya hada da na halitta, rayayyun, carbohydrates mai rikitarwa. kuma mai arziki a cikin abubuwan gina jiki da aka samu a:
- Kayan lambu
- Kwayoyi
- Legends
- Greenery
- Dukkanin hatsi
Yawancin abinci suna da wadatar fiber. Yana da mahimmanci don narkewa mai lafiya da rage haɗarin kamuwa da cutar cututtukan zuciya da nau'in ciwon sukari na 2. Da kyau, ga waɗanda ke da ciwon sukari, yana rage jinkirin shan sukari, yana rage haɗarin haɗarin bugun jini.
Ta hanyar maye gurbin abinci da mai mai yawa ko sukari tare da hadaddun carbohydrates dauke da fiber, zaku iya cinye adadin kalori, wanda shima yayi kyau ga masu ciwon suga.
'Ya'yan itãcen marmari, kodayake suna da fructose, wanda ke da alaƙa da carbohydrates mai sauƙi, su ma suna da kyau, saboda suna ɗauke da bitamin da yawa na ma'adanai da fiber. Koyaya, a gaban ciwon sukari, ya kamata a cinye su da ƙarancin adadi. Ruwan 'ya'yan itace na ɗabi'a shima yana da bitamin da ma'adinai da yawa, amma fiber tana da ƙarami, don haka bai kamata ku jingina su ba - duka fruitsa fruitsan itace sun fi kyau.
Haske
Rage adadin carbohydrates mai sauƙi, saboda suna talauci don ƙoshin yunwa kuma galibi ana samunsu cikin abinci masu ƙimin abinci mai ƙima sosai. Yawan hadaddun carbohydrates, akasin haka, yana ƙaruwa, saboda haka zaku ci da sauri, ku guji kwatsam cikin sukari jini kuma ku sami ƙarin abubuwan gina jiki.
