Munhu wose anoda kuve asina kunaka chete, asiwo kuva nehutano hwakanaka, iyo, zvechokwadi, inogona kuwanikwa kuburikidza nokudya zvakanaka, kunamatira kune goridhe kureva muzvigadziro zvezuva nezuva zvemakhahydrates, mapuroteni nemafuta.
Zvokudya zvezuva nezuva zvemagidhahydrat kune munhu chero upi zvake
Usati watanga kutsvaga zvakanyatsorongedza nyaya iyi, zvinofanira kuonekwa kuti mutumbi unotenda nezvemashoko ega ega-carhydrates, ayo anofanira kuwanikwa kubva kuoma. Saka, chii chirikupedzisira? Zvinosanganisira glycogen uye starch. Polysaccharides, seyakakosha yemakrohydrates inonzi, kana ichiwira mumuviri womunhu inoparadzaniswa kuva nyore, glucose. Izvo, zvakare, zvinoda masero matsvuku eropa, uropi nemasumbu.
Chinhu chinonyanya kufadza ndechokuti kupatsanurwa kwepolysaccharides kunoitika panguva iyo munhu anotanga kutsvaira zvokudya. Mune mamwe mazwi, ma-enzyme ari mune saliva anoita starch muglucose yakuchiva. Inenge 85% yega ega-carbohydrates zuva rega rega inowira pa starch.
Mukuwedzera, vanobatsira kuchengetedza simba rinodiwa muupenyu hwehupenyu, saka vanobatanidzwawo mumagadzirirwo emagetsi, zvichibatsira kuvandudza kushanda kwezvizhinji nhengo uye kuchengetedza mapuroteni ezvitoro.
Kana tikafunga zvakadzama mubvunzo wekuchengetedza kwemazuva ose emakhahydrates, zvakakosha kuziva kuti hazvibvi kungoenderana nemakore ezere, asiwo pamabasa ose ezuva nezuva. Saka, somuenzaniso, vacheche mumwedzi wokutanga havadi makhahydrates, magetsi emasimba. Pazvidzidzo zvepachikoro, tsika yezuva nezuva inowedzera zvishoma uye nezera remakore 8 rinosvika 100 g.Ikudya kwevechiri kuyaruka kunofanira kugadzirwa nenzira iyo zuva raanopedza kubva pa100 kusvika ku 350 g. Munhu mukuru anoda zvakare, 100 kusvika ku 450 g yehydrohydrates.
Daily Value yeCarbohydrates for Women
Pasi peta tafura inotsanangura kuti mangani ehydrohydrates anodiwa. Kubva pane izvi zvakajeka kuti kunyanya kuita basa, mitoro, kunyanya mhuka inoda polysaccharides. Saka, kana iwe uri mushandi wekushanda kwepfungwa, ipapo iwe zvakakwana 5 gramu e-carbohydrate, yakabva kune yakaoma, pa1 kg yehutatu hwemuviri. Kune avo vanobatanidzwa mubasa rekushandisa, zvinodiwa kakade 8 g pa 1 kg yehutatu hwemuviri.
Izvo hazvingavi zvisingakosheki kunyora makombohydrates akaoma:
- chero magidhi (saladi, sipinashi, parsley, dill);
- zviyo (oatmeal, bhari, rizi, buckwheat);
- nyemba (lentils, zvose zviri zvitsvuku uye zvitsvuku, nyemba , nyemba, mapeas, chickpeas);
- michero (peach, mazambiringa, mapapiro, machero, pear);
- majikiri (plum, cherry);
- zviyo zvose zvezviyo;
- nyama.
Zuva rega rega rehydrohydrates rekuora kurasikirwa
Hapana chikafu chekudya chingareva kuti paunenge uchiedza kuderedza uremu, iwe unofanirwa kudya gorojhini yakadzika. Iyo yekupedzisira yakakurumidza kuputsika uye ine yakakwirira yeglycemic index. Mune mamwe mazwi, nhamba huru ye
Saka, vashandi vekudya vanokurudzira kutanga mazvokudya ne 5 g e-carbohydrate yakaoma pa1 kg yehutatu hwemuviri. Usakanganwa kuita sarudzo yakakodzera. Kana pasina nguva yekutengesa kwemangwanani, edza kufamba netsoka zuva rega rega kwemaminitsi makumi mana.
Chinhu chinonyanya kukosha mukugadzira kudya kwezuva nezuva: kuziva ruzivo, semuviri wezuva nezuva wemakhahydrates, zvose mapuroteni nemafuta.