Kuderedza kuwanda kwemakhahydrates mukutya kwako ndeimwe yenzira dzakanakisisa dzokurasikirwa nehuteme. Kazhinji, iyi nzira inobatsira kuderedza kudya uye inokonzera "inotengesa" kuora muviri. Uyezve, kukwanisa kukwanisa kuwanda kwemakrohydrates kunopedza kudiwa kwekuverenga makoriyori mune chimwe chikamu chezvokudya zvinodyiwa zuva rimwe nerimwe.
Sei zvakakosha kuderedza kuwanda kwemakhahydrates?
Mumakumi mashoma mashoma emakore, masimba mumunda wei dietetics akakurudzira kugadzirisa caloric kudya uye kushandura kudya kuderera mumafuta.
Asi dambudziko nderekuti kudya uku hakushandi chaizvo. Kunyange kana vanhu vachikwanisa kuomerera pairi, havawani mhinduro dzakaoneka. Imwe nzira yakanakisisa ndeyokumatira kune zvakaderera zvemugidhaini yezvokudya kwenguva refu. Izvi zvinoderedza kushandiswa kweshuga uye starch (chingwa, pasita, nezvimwewo), uye kunotora nzvimbo neproteine nemafuta.
Izvo zvinobatsira zvekudya zvakaderera-carb hazvirevi kuparara kwekurehwa kwehupfumi. Kushandiswa kwemakrohydrates kunoderedza shuga yeropa, ropa uye cholesterol.
Mazana emakinehydrates aidiwa kudyiwa zuva nezuva anoenderana nezera, zvepabonde, muviri, chiito chekuita muviri, chikafu chekudya uye ikozvino maitiro ekudya.
100-150 gramu emahydrohydrates pazuva
Uku ndiko kudya kwakakwana kwemakhahydrates . Izvi zvakakwana kune vanhu vane chiyero chepakati uye vanobata, kune avo vanotungamirira mararamiro anorarama chete kuti varambe vachitaura.
Carhydrates iwe unogona kudya munyaya iyi:
- yose miriwo pasina mitemo;
- zvikamu zvishoma zvemichero pazuva;
- zvokudya zvishoma zvishoma (semuenzaniso, mbatatisi, mupunga, oats).
50-100 gramu ehydrohydrates pazuva rinodiwa kuti uwedzere kurasikirwa pasina simba rakawanda. 20-50 gramu yemakrohydrates pazuva ndeyekusarudzwa kwevakadzi vanoda kukurumidza kuora muviri, avo vanowanzoita bulimia kana vane chirwere cheshuga.
Zvisinei, inofanira kurangarirwa kuti kudya kwema-gluidhydrate isiri kudana kurega kutora ma carbohydrates zvachose. Kurambwa kwavo kunoita kuti kusava nekusawirirana uye kunokanganisa kushanda kwakanaka kwehupenyu.