Zvokudya zvine ma-carbohydrate zvine marudzi mazhinji: zvinosanganisira zvokudya zveKremlin, nzira yeMongnac, kudya kweAtkins, uye kudya kwekumaodzanyemba kwemahombekombe ... Vose vakabatana nepfungwa inokosha yokuti makhahydrates ndiwo chikamu chinofanira kuiswa kunze kwekudya pasina kukuvadza muviri, saka nenzira iri nyore yekuzvidzivirira kubva pakuonekwa kwepaundi mapaundi.
Kudya pasina makhaidhaidhiriti: inoshanda sei?
Kubviswa kwemakungupuhydrates kunoratidzira ruzivo rwakawanda rwemuviri:
- Carbohydrates chinhu chinovaka muviri chekudya zvinovaka muviri, uye nekuderedza kuwandisa kwavo muzana yezvokudya zvezuva nezuva, muviri haugamuchiri makoriri uye hauna kuunganidza mafuta.
- Mugadziro wemakhahydrates muzvokudya zvezuva nezuva unobatsira kuderera kwechido. Mahydrohydrates akajeka akadai seshuga, mishonga yeupfu, zviyo zvitsva, mishonga yemashizha nemichero, zvinoputsika nekukurumidza zvakakosha uye nehuwandu hwekuisa ropa neropa, izvo zvinokonzera kuwedzerwa kwehuga hwehuga uye kunokonzera kukanganiswa kwe insulini. Nemhaka yeizvi, chirwere cheshuga cheropa chinodonha zvakanyanyisa, uye munhu wacho anokunda zvakare kunzwa nzara.
- Inobva kumaginhaidhadhi ayo muviri unogamuchira glucose, izvo zvinoreva kuti kusashaiwa kwavo kunokonzera kushandiswa kwekugadzikana kwekare: kutanga kune glycogen, uye yechipiri-mafuta mavara (iyo ndiyo chinangwa chikuru).
Nokudaro, izvo zvakasiyana, kana zvakanyatsoruramisa, kuderedza kukuru kwekudya kwezuva nezuva kwema-carbohydrate, kunokurudzira kupisa kwemafuta uye kuderedza kuwanda kwemuviri.
Zvokudya zvegorobhahydrate kudya
Ichi hachisi kudya kunowanzoitwa neshoko, asi chirongwa chakakwana chekudya chinokonzera kusagadzirisa mafisi akaoma uye mitsva yakawandisa, asi inofungidzira kuti nguva dzose inowirirana nemitemo uye zvishoma nezvishoma uye kwenguva refu uye yakavimbika.
Pfungwa inonyanya kukosha yega yega isiri-carbohydrate yekudya ndeyokuti kuwandisa kwemazuva ose emakoriorihydrates hakufaniri kudarika mazana mashanu emakoriyori (iyi inenge 60 gramu ema carbohydrate pazuva). Nokudaro, kunze kwekudya zvinodonhedzera mapfupa efurawa, sweets, shuga, michero yemashizha nemiriwo, doro, marudzi ose ezvinwiwa zvinokonzerwa uye zvimwe zvekudya zvakasiyana-siyana mumakrohydrates.
Panguva imwechete iyo inobvumirwa kusatora kushandiswa kwemishonga isina makhaidhydrates:
- nyama, hove, huku;
- kwete-uswa miriwo nemichero;
- mazai emukaka akaviriswa, kusanganisira cheese uye cottage cheese.
Nokudaro, kunze kwechikamu chimwe bedzi, zvokudya pasina makodhihydrates zvinogona kushandiswa pachena. Zviri pachena kuti mhando isina makhaidhydrates haisi yakasimba uye haikumanikidze kuti urege tsika inowanikwa yezvokudya, kunze kwekuti, zvirokwazvo, iwe uri chikafu chinodya zvikuru tei nemashizha. Zvisinei, iwe unenge uine 250 makorikori, ayo iwe unogona "kupedza" pane zvinyorwa zviduku.
Semuenzaniso wekare wezuva rimwe rekudya kwakadaro, unogona kunyora urongwa hwakadaro:
- nyama yakaonda, hove kana huku;
- mishonga inonakidza (isina chiyo, mbatata);
- mishonga kana gorosi chai pasina shuga.
Izvi zvinokurudzirwa kuti adye panguva yemasikati mune zvikamu zviduku muna 5-6 kugamuchira. Inwa mukati mehafu yeawa mushure mekudya kunorambidzwa.
Kudya pasina makabhahydrates: zvinopesana
Zvokudya zve-carbohydrates, kana zvinonziwo, "kwete-carbohydrate", hazvina kukodzera munhu wose. Mukuvapo kwezvirwere zvisingagumi zvinokurudzirwa kutaurirana nachiremba wako, kana chiremba anozivikanwa, asati ataurirana chirongwa chakadaro chekudya. Mukuwedzera, zvikafu zvemufananidzo uyu hazvikurudzirwi kune vanhu vanotambura nezvirwere zvinotevera:
- chirwere cheshuga mellitus;
- kidyo chirwere;
- propensity to constipation.
Zvichipa chokwadi chokuti kudya uku kunofanira kuva nzira yako yehupenyu, pasina kubvunza chiremba kuti aishandise hazvikurudzirwi.