Carbohydrate abinci

Carbohydrates suna da hannu a cikin rashin lafiya na fats da kuma sunadarai a cikin samuwar muhimmanci nazarin halittu mahadi a saki mai yawa da makamashi.

Carbohydrate abinci samamme ta jiki a daban-daban rates. Daga waɗanda carbohydrates cewa suna karye cikin glucose kwayoyin sannu a hankali, sun ce cewa sun yi wani low GI - glycemic index. Foods da low GI ake kira haske. Su yi amfani da gusar ba zato canje-canje a cikin matakin na sukari a cikin jiki. Wannan shi ne tushen m kwanciyar hankali da lafiya da mutum. A m matakin na jini sugar sakamakon a wani kwantar da hankula da kuma daidaita yanayi.

Carbohydrate abinci tare da low GI ga cikakken assimilation ya kamata a sosai chewed. A tsari na tsakiyan nonon na irin carbohydrates fara a cikin bakinka a karkashin mataki na wasu enzymes kunshe ne a cikin yau.

Hatsi a cikin jerin kayayyakin da low GI gabatar launin ruwan kasa shinkafa, taliya daga dukan hatsi, hatsi, sha'ir.

Kayan lambu ya kamata a zaba kabeji duk iri, alayyafo, zucchini, barkono, albasa, tumatir, karas. All legumes da low GI.

'Ya'yan itãcen marmari: kiwi, garehul, apples, apricots, cherries, peaches, plums, pears, lemu.

Carbohydrate abinci tare da babban GI ba da shawarar da nutritionists for kullum amfani. Tsakiyan nonon kayayyakin da wani babban glycemic index, akwai da ƙarin nauyi a pancreas. A manyan kashi na sweets, misali, Yanã surges a jini sugar, yanayi swings. By kuma manyan liyafa tebur ne mai ban mamaki misali abinci tare da azumi utilizable carbohydrates. A heaviest samfurin daga wannan rukuni na carbohydrates ne dauke da barasa. A jerin kayayyakin hada da kankana, sugar, burodi daga alkama, abarba, alkama flakes, masara flakes, kabewa, dankalin turawa, fries, gasa dankali, cikakke ayaba, zuma, caramel, crispy shinkafa, fritters, kankana, glucose, maltose, jujube.

Carbohydrate abinci tare da babban GI ne dace a lokacin intraseasonal ciki a matsayin ƙarin tushen abubuwa da ta da samar da serotonin.

Fiber zo a cikin biyu siffofin. Da farko, mai narkewa fiber, na inganta al'ada narkewa, tana goyon bayan mafi kyau duka matakin na cholesterol. Na biyu - insoluble fiber, jiki ba nike. Amma fiber inganta hanji motility, SUPPLiES jiki pectins, deducing daga kwayoyin da radionuclides da gubobi. A gaban mai a cikin hanji da inganta harkokin ci gaban da m microflora. Da taimakon fiber, da yawa bitamin ake samar a cikin jiki.

A abin da abinci dauke da carbohydrates a cikin nau'i na fiber? Cincirindo na dũkiyõyinsu a alkama bran, a raspberries, wake, kwayoyi, kwanakin, strawberry, apricot, oatmeal, cakulan, zabibi, currants baki namomin kaza sabo, da ɓaure, blueberry, currant fari, ja currants, cranberries, gooseberries , prunes.

Wadannan kayayyakin dauke da wani isasshen adadin fiber ga al'ada aiki na gastrointestinal fili: sha'ir, hatsi, Peas, dankali, eggplant, kabeji, karas, zaki da barkono cultivars, zobo, kabewa, cranberries.

Foods da carbohydrates sa up rabin adadin kuzari da kullum rage cin abinci na da lafiya mutum. Carbohydrate rage cin abinci tare da togiya daga cikin menu sun kawo hadari ga kiwon lafiya. Musamman wuce faduwa a cikin hanta, wanda ya razana m degeneration a cikin yanayi na shafe tsawon rashin carbohydrate. A jikin fara aiwatar fats don samun zama dole makamashi. A sakamakon da tsakiyan nonon dauki, ta hanyar-ketones, canjawa da acid-balance tushe.

Rarar carbohydrate ne mai babbar hanyar rayuwa cuta manyan zuwa kiba. Nutritionists bayar da shawarar a kalla iyaka na amfani na carbohydrates da wani babban GI ga rigakafin ciwon sukari, pancreatitis, atherosclerosis.