Fast carbohydrates da jinkirin carbohydrates: menene bambanci?

Matsayin carbohydrates a cikin jikinmu yana da wuyar samun karimci. Suna samar mana da makamashi, wanda ake amfani da shi a kan aiki da tsokoki, wanke jiki, aikin tunani. Dangane da nauyin jima'i ta jiki, carbohydrates suna rabu da sauri kuma jinkirin. Waɗanne kayayyaki suna dauke da su, kuma ta yaya suke bambanta?

Quick carbohydrates: da ribobi da fursunoni

Saboda darajan makamashi, ana ganin carbohydrates shine babban abinci mai gina jiki ga mutane. A cewar Hukumar Lafiya ta Duniya, yawan su a cikin abincinmu ya kamata a kalla 50-60%. Saboda haka, yana da muhimmanci a zabi samfurorin da ke dauke da carbohydrates.

Babban kafofin na carbohydrates ne burodi da kuma gari kayayyakin, daban-daban hatsi, dankali, legumes da kuma sukari da kuma kayayyakin dauke da shi. Wanne daga cikinsu yana dauke da carbohydrates masu sauri?

Da farko, shi ne sukari da sifofi daban-daban. Har ila yau, ga kayayyakin da ke dauke da carbohydrates mai sauri, zaka iya hada banbancin balaga, da ruwa, zuma, raisins, gurasa fari, guna, kwanakin bushe. Carbohydrates dauke da su, suna jin dadin jiki da sauri. Amma wannan ba shi da kyau kamar yadda alama a farko kallo. A cikin jiki shine babban adadin makamashi, wadda aka cinye da sauri. Raguwa ya canza zuwa mai, wanda hakan ya zama ballast ga jikin mu. Saboda haka, samfurori da ke dauke da '' carbohydrates '' masu sauri 'suna bada shawarar da za a cinye su sosai. Idan kana da masaniya ga sukari, to gwada maye gurbin shi da samfurori irin su marshmallow ko marmalade - a cikin su abun da ke cikin carbohydrates mai sauri shine ƙananan.

Abubuwan da ke cikin carbohydrates a cikin wani samfurin yana rinjayi hanyar shiri. Saboda haka, dankali, wanda har ma yana dauke da carbohydrates da sauri, suna da mummunan siffar burodi. Amma da gasa dankalin turawa, ko Faransa fries ya canjawa wuri wuya. Haka kuma ya shafi hatsi. Kuma alkama, semolina, da shinkafa shinkafa sun zama tushen asarar carbohydrates ne kawai bayan dafa abinci. Yana da wani matsala da ba dukansu suna shirye su ci raw ba.

Bugu da kari, kada ku dubi abincin da ke dauke da carbohydrates mai sauri, kawai a matsayin tushen matsala. Alal misali, tare da wahala ko damuwa mai tsanani, ba su da komai, saboda sun gaggauta samar da jiki da karin makamashi. Sau da yawa, kwakwalwarmu, wadda take cin kashi 25 cikin 100 na dukkan makamashin da aka bawa daga jiki daga carbohydrates, ma yana bukatar su. Musamman irin wa annan samfurori suna da muhimmanci a hypoglycemia lokacin da matakin sukari a cikin jini da sauri ya faɗi. A wannan yanayin, suna aiki ne a matsayin "taimakon farko".

Yadda za a tantance adadin carbohydrates a cikin abincin

Game da cin abinci na yau da kullum na mai lafiya, yana da kyawawa don samun samfurori da ke dauke da mai yalwaci ko tsawon carbohydrates. Wadannan sun hada da gurasar gurasa, legumes, sha'ir, apples, zucchini, peaches. Har ila yau, tushen tushen carbohydrates mai sauƙi ne ganye ganye, namomin kaza, albasa. Lokacin da ake amfani dashi, matakin glucose a cikin jini ya tashi hankali. Tun sake yin fa'ida jinkirin carbohydrates a lokaci daya, jikin halitta makamashi wadata. Fahariya ta hanyar jinkirin carbohydrates da yanayi - mutum yana jin dadi da daidaitawa.

Yaya za a kirga yawan adadin carbohydrates a cikin abincin? Yana maida hankali kan abin da aka ambata 50-60%, kana buƙatar tuna game da salon ku. Idan kuna aiki a hankali ko aiki mai yawa, to jiki ya buƙaci karin carbohydrates. Kuma kula Manuniya kamar da glycemic index (GI). Masana kimiyya sun samo asali don ƙayyade yawancin carbohydrates da jiki. Idan yana ƙasa da 40, to, samfurin ya ƙunshi ƙananan carbohydrates, idan fiye da 60 - to azumi. Tables na glycemic abinci zai taimake ka ka sanin abin da su, kuma a cikin abin da yawa da ya kamata a hada a rage cin abinci.