Jerin hadaddun carbohydrates: tebur abinda ke ciki a cikin abinci (kayan lambu, 'ya'yan itatuwa, hatsi)

Don aiki na yau da kullun na jiki, yana buƙatar ƙarfin da ke zuwa tare da abinci. Kusan rabin bukatun makamashi ana bayar da su ta hanyar abinci mai narkewa a cikin carbohydrates. Wadanda suke so su rasa nauyi yakamata su lura da yawan ci da adadin kuzari.

Menene carbohydrates na?

Carbohydrates suna ƙonewa da sauri fiye da sunadarai da mai. Wadannan abubuwan suna da mahimmanci don kula da tsarin na rigakafi. Carbohydrates wani bangare ne na tsarin kwayar halitta kuma suna shiga cikin tsari na metabolism da kuma hada sinadarin nucleic acid wanda ke yada bayanan gado.

Jinin tsofaffi ya ƙunshi kusan 6g. glucose. Wannan ajiyar ya isa don samar da jiki da makamashi na mintina 15. Don kiyaye yawan glucose a cikin jini, jiki yana samar da kwayoyin glucagon da insulin da kansu:

1. Glucagon yana haɓaka matakan glucose na jini.
2. Insulin yana saukar da wannan matakin ta hanyar canza glucose zuwa glycogen ko mai, wanda yake mahimmanci bayan cin abinci.

Jiki yana amfani da shagunan glycogen waɗanda suke tarawa a cikin tsokoki da hanta. Wadannan tarawa sun isa sosai don samar da jiki da makamashi na tsawon awanni 10-15.

Lokacin da yawan glucose ya ragu sosai, mutum zai fara jin wani yunwar.

Carbohydrates sun bambanta a tsakanin su a cikin matakan hadaddun kwayoyin. Sabili da haka, ana iya shirya carbohydrates a cikin ragewar rikitarwa kamar haka:

• polysaccharides
• disaccharides
• monosaccharides.

Abubuwan da ke kunshe da hadaddun carbohydrates (mai saurin), lokacin da suke cikin ciki, suna rushe zuwa glucose (monosaccharide), wanda tare da kwararar jini ya shiga cikin sel don abincin su. Wasu abinci suna ɗauke da ƙwayoyin carbohydrates marasa lalacewa, irin su fiber (pectin, fiber na abin da ake ci). Ana buƙatar fiber:

1. don cire gubobi da sauran abubuwa masu cutarwa daga jiki;
2. don motsin hanji;
3. don tayar da microflora mai amfani;
4. don ɗaukar ƙwayar cholesterol.

Mahimmanci! Mutumin da ke da bakin ciki kada ya ci abincin da ke ɗauke da hadaddun carbohydrates da rana.

Tebur na jinkirin da gajere carbohydrates

Ana amfani da glucose da sauri. Fructose yana da ƙasa da glucose a cikin adadin sha. Maltose da lactose suna haɗuwa da sauri a ƙarƙashin aikin enzymes da ruwan 'ya'yan itace na ciki. Kayayyakin da suka haɗa da hadaddun carbohydrates (sitaci) sun rushe zuwa cikin sugars mai sauƙi a cikin ƙananan hanji.

Wannan tsari yana da tsayi, tunda zazzagewa yayi saurin rage shi, wanda ke hana ɗaukar jinkirin carbohydrates.

Tare da abincin da ke da wadataccen abinci a cikin jinkirin carbohydrates, jiki yana adana glycogen (sitaci dabba) a cikin tsokoki da hanta. Tare da yawan wuce haddi na sukari da kuma cike tarin glycogen, jinkirin carbohydrates mai saurin fara canzawa zuwa mai mai.

Abubuwan carbohydrates masu sauki da rikitarwa, jerin samfurori don asarar nauyi

Sauƙaƙe da jinkirin, gajere carbohydrates suna shiga jiki a adadi mai yawa daga legumes da hatsi. Irin wannan abincin yana da wadataccen abinci a cikin bitamin, ma'adanai da furotin kayan lambu.

Abubuwa masu yawa masu amfani suna ƙunshe a cikin kwasfa da ƙwayar hatsi. Wannan shine dalilin da yasa hatsi a hankali suke da amfani.

Akwai furotin masu yawa a cikin legumes, amma kashi 70% ne kawai suke sha. Kuma ganyayyaki suna toshe aikin wasu enzymes na narkewa, wanda wani lokacin yana cutar narkewar abinci kuma yana iya shafar bangon karamin hanji.

Duk nau'ikan hatsi da kayan abinci na hatsi gaba ɗaya suna ɗauke da ƙwaro suna da ƙimar abinci mafi girma.

Duk da gaskiyar cewa shinkafa ta narke sosai a cikin ciki, samfurin ya ƙarancin fiber, ma'adanai da bitamin. Muhimmancin fiber a sha'ir da gero. Oatmeal mai-kalori sosai kuma mai wadatar zinc, magnesium, potassium. Buckwheat yana da ƙarfe mai yawa. Koyaya, yana da mahimmanci a tuna cewa buckwheat tare da ciwon sukari yana da amfani, don haka koyaushe ya kamata a yi la'akari daban.

Yana da wuya a sami abinci mai ɗorewa tare da abinci mai ɗauke da ƙwayoyin carbohydrates masu sauƙi da jinkirin aiki, tunda a cikin yanayi na al'ada, waɗannan abubuwan ba sa ƙara yawan kitsen jiki. Kuma ra'ayi cewa nauyin jikin yana girma saboda gaskiyar cewa mutum yana amfani da carbohydrates mai sauƙi da jinkirin motsa jiki ba daidai bane.

Suna sha da sauri fiye da kima da furotin, a sakamakon wanda jiki ke buƙatar buƙataccen abu na ƙona mai, wanda ke samar da adana abubuwa.

Tsarin Kayan Rage nauyi

Ana samun wadataccen carbohydrates a cikin gari, abinci mai daɗi, hatsi, kayan kiwo, berry, ruwan 'ya'yan itace da' ya'yan itace. Don cimma asarar nauyi a rana, ya isa ya cinye bai wuce 50-60 g. samfuran daga wannan jerin.

Laifi na carbohydrates mai yawa

Carbohydrates a adadi mai yawa:

1. Share kayan insulin.
2. Rage lalacewa da rushewar abinci.
3. Kawar da rashi na ma'adanai da bitamin
4. Suna haifar da rashin aiki na gabobin ciki.

Abubuwan fashewar Carbohydrate na iya hana ci gaban kwayoyin da suke bukata ga jikin mutum. Misali, yisti da ake amfani da shi wajen yin farin burodi ya shiga gasa tare da microflora na hanji.

Laifin samfurori daga kullu mai yisti an lura na dogon lokaci, saboda haka mutane da yawa suna ƙoƙarin yin gasa burodi daga kullu marar yisti.