Domin abincin ya daidaita da kuma kammalawa a cikin shirye-shiryensa, lallai ne a sani game da abubuwan da ake ci da abinci. Abubuwan carbohydrates masu sauki da hadaddun sun mamaye matsayi mai mahimmanci a cikin abincin kowane mutum. Koyaya, kuna buƙatar sanin ba kawai game da abubuwan da ke haɗar da abincin ba, har ma ku fahimci mizanin aikinsu.
Tsarin "carbohydrates mai sauri ko mai sauƙi" ya shahara sosai a yau. Groupungiyoyin su sun haɗa da sukari, fructose da glucose. A matsayinka na mai mulkin, amfani da su yana ba da gudummawa ga ƙarin karin fam.
Glucose
Babban aikin glucose shine a daidaita yanayin dabi'ar halittar carbohydrates a jiki. Godiya ga wannan abu, kwakwalwa zata iya aiki cikakke, yana karɓar ƙarfin da ake buƙata. Ku ci carbohydrates mai sauƙi da rikitarwa, musamman ma glucose, yakamata ya kasance a cikin adadi kaɗan.
Kayan samfuran halitta da ke dauke da glucose sun hada da:
- zaki da cherry;
- kabewa;
- rasberi;
- inabi;
- Cherries
- kankana.
Fructose
Fructose wani sanannen nau'in sukari ne na 'ya'yan itace. Wannan abun zaki shine yawan shakatawa a teburin mutumin da yake dauke da cutar siga. Koyaya, carbohydrates mai sauƙi waɗanda ke cikin fructose na iya ƙara haɗuwa da sukari a cikin jini, amma a cikin adadi kaɗan.
Enaruitan itace mai ɗanɗano yana da dandano mai arziki. Haka kuma an yi imanin cewa gabatarwar wannan abun zaki a cikin menu na yau da kullun yana ba ku damar rage alamun da ke nuna abubuwan da ba dole ba (carbohydrates marasa amfani) a cikin abincin.
Abun ɗanɗano da wannan abun zaki yafi na sukari sauki. An yi imanin cewa ta hanyar haɗa fructose a cikin abincin, rage raguwar abubuwan da ke tattare da carbohydrate mai cutarwa a cikin abinci za'a iya cimmawa.
Sucrose
Babu abinci mai gina jiki a cikin wannan zaki. Bayan shiga jikin mutum, sucrose yana karyewa a cikin ciki, kuma ana aika abubuwanda suka haifar da samar da tso adi nama.
Takaitaccen carbohydrates mafi sau da yawa yana nufin sukari, amma a zahiri akwai samfura masu yawa waɗanda suke ɗauke da abubuwan kwayoyin. Irin wannan abincin ba koyaushe ba shi da amfani, duk da haka, ya ƙunshi sukari.
Abubuwan da ke dauke da sukari sun hada da kayan kwalliya, kayan zaki, jam, zuma, abubuwan sha da sauransu. 'Ya'yan itãcen marmari da kayan lambu waɗanda ke ɗauke da sucrose sun haɗa da kankana, beets, plums, tangerines, karas da peach.
Me ke cutar da siriri?
Makiyan ƙiyayya na adadi mai kyau shine jita-jita, a cikin shiri wanda aka yi amfani da sukari mai girma. Yawancin keɓaɓɓun wuri, Sweets da keɓaɓɓun kayan yaji ana ɗaukar irin wannan abincin.
Masana ilimin abinci suna da mummunan ra'ayi game da wannan abincin saboda abubuwan da ke ciki suna yin aiki musamman: suna shiga ciki, inda suke rushe cikin abubuwan mutum.
Mahimmanci! Jiki yana shan jini da sauri, yana haifar da tsalle cikin insulin!
Babban kayan abinci na kowane kayan zaki - sukari - yana ba da gudummawa ga tarin mai. Jin yunwar, bayan cin abinci mai daɗi, yana tunatar da kansa a cikin mafi ƙarancin lokacin da zai yiwu.
Kayan carbohydrates mai sauƙin narkewa: fasali
Sauƙin carbohydrates ana wakilta sau da yawa ta hanzarta monosaccharides da disaccharides. Wannan tsari yana da sauri saboda tushensa shine glucose da fructose.
Ana amfani da irin waɗannan abubuwan tare da yin burodi, wasu kayan lambu ko tare da kayan kiwo. Ba za su iya nuna hali daban ba saboda tsarinsu mai sauƙin kai.
Kula! Abubuwan carbohydrates mai sauri ko mai sauƙi suna da lahani sosai ga mutanen da suke da rayuwa mai rashi.
Yin sarrafa abinci na gaggawa a cikin wani yanayi mai sanyin gwiwa na taimakawa ga haɓaka taro na sukari jini. Lokacin da matakinsa ya fadi, mutum yana jin yunwa. A wannan yanayin, abubuwa masu amfani ba su canza zuwa mai ba.
Koyaya, a cikin wannan tsari, akwai fasali mai ban sha'awa guda ɗaya: tare da rashi na carbohydrate, mutum yana jin gajiya kuma yana bacci koyaushe.
Kula! Yin amfani da abubuwa na kwayoyin halitta a cikin adadin mai yawa yana ba da gudummawa ga cika.
Carbohydrates mai sauri: ci ko a'a?
Dukkan masana harkar abinci sun bada shawarar rage amfani da wadannan abubuwan zuwa karancin abinci. Yawancin abinci mai yawa mai narkewa zai kawo jiki maras carbohydrates, wanda aka canza zuwa mai. Kuma kamar yadda ka sani, rabu da ajiyar kitse yana da matukar wahala, kuma wani lokacin ma ba zai yiwu ba.
Kula! Abincin abinci mai kyau a cikin carbohydrates mai sauƙin narkewa, da rashin alheri, na iya zama jaraba.
Amma barin irin wannan abincin gaba ɗaya ko cin shi a cikin ƙaramin abu ba abu ne mai sauki ba. Lokacin tattara lissafin abinci mai lafiya, kuna buƙatar lissafta carbohydrates mai sauƙi.
Ana iya wadatar da abincin da yawan abinci mai kyau: kowane irin hatsi, berries, kayan adon ganye, ruwan 'ya'yan itace da kayan marmari wanda aka matse shi da shi. Amma abincin da yakamata yakamata a ci shi daidai gwargwado.
Abubuwan da ciki ke ɗauka cikin hanzari kuma suka juya zuwa kasusuwa masu ƙiba suna cikin kayan lambu, berries, 'ya'yan itatuwa, a cikinsu akwai adadin monosaccharide daban-daban. Yawan adadin glucose a cikinsu ya bambanta, amma har yanzu yana nan.
Jerin samfuran Carbohydrate mai sauki
Berries da 'ya'yan itatuwa tare da sukari a cikin kayan:
- rasberi (3.9%);
- strawberries (2.7%);
- ceri mai zaki (5.5%);
- plum (2.5%);
- ceri (5.5%);
- kankana (2.4%);
- inabi (7.8%).
Kayan lambu:
- karas (2.5%);
- farin kabeji (2.6%);
- kabewa (2.6%).
Fructose wani ɓangare ne na samfurori da yawa da aka samo a cikin kayan lambu, berries, 'ya'yan itatuwa da zuma na halitta. A cikin kashi, yana kama da wannan:
- kankana (4.3%);
- beets (0.1%);
- apple (5.5%);
- ceri mai zaki (4.5%);
- kabeji (1.6%);
- rasberi (3.9%);
- ceri (4.5%);
- Inabi (7.7%);
- baƙar fata currant (4.2%);
- pear (5.2%);
- strawberries (2.4%);
- kankana (2%);
- zuma (3.7%).
Ana iya samun lakar a cikin madara (4.7%) kuma a cikin kayan kiwo: kirim mai tsami na kowane mai mai (daga 2.6% zuwa 3.1%), yogurt (3%), kefir na kowane mai kitse (daga 3.8% zuwa 5.1%) da cuku na gida mai (2.8%) ) da mara mai mai (1.8%).
Ana samun karamin adadin sucrose a cikin kayan lambu da yawa (daga 0.4% zuwa 0.7%), kuma adadin adadin sa, ba shakka, yana cikin sukari - 99.5%. Za'a iya samun babban adadin wannan abun zaki a wasu abincin tsirrai: karas (3.5%), plums (4.8%), beets (8.6%), kankana (5.9%), peach (6.0%) da mandarin (4.5%).
Don tsabta, zaku iya nuna tebur mai sauƙaƙan ƙwayoyi da kuma hadaddun carbohydrates, ko kuma, samfuran da suke ciki.
| Mai sauki | Wuya |
| Honeyan zuma | Cereals da taliya |
| Sukari | Peas |
| Jam da kiyayewa | Lentils |
| Yana kiyayewa | Wake |
| Shaye-shayen Carbonated | Beetroot |
| kayan kwalliya | Dankali |
| Gurasar fari | Karas |
| 'Ya'yan itace mai ɗorewa | Suman |
| Kayan lambu | Ganyayyaki da hatsi |
| Daban-daban syrups | Gurasar alkama gaba daya |
Waɗanne abinci ne ba su da carbohydrates?
Akwai nau'ikan samfurori waɗanda a cikinsu akwai wadataccen carbohydrates. Ya haɗa da abinci mai wadataccen furotin: man kayan lambu, nama, abincin teku, kifi, shayi da kuma kofi.
Don haka fa'idodin abinci kuma ba ya cutar da adadi, masana ilimin abinci suna ba da shawara don zaɓar da hadaddun carbohydrates wanda ke daidaita narkewa, sannu a hankali yana daidaita jiki kuma yana samar da wadataccen makamashi.
Lokacin shirya menu don rana, yakamata mutum yayi la'akari da dukkanin mahimman abubuwan samfurori kuma cinye su cikin matsakaici. Kuma don iyakance yawan abincin carbohydrates mai sauri, jerin dake nuna adadin kuzari na musamman abinci ya kamata koyaushe a sa a hannu.
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