Makabhohaidhiretsi vari 'anobatsira' uye 'inokuvadza' - sei zvakasiyana?

Makabhohaidhiretsi pamwe mapuroteni uye mafuta vari chinokosha uye chakafanira zvokudya. Kunyange zvakadaro, mafungiro kwavari zvose zvakasiyana. Vamwe vanhu, kunyanya vateveri zvokudya zvinenge zvachose kubvisa makabhohaidhiretsi wako zuva nezuva kudya, dzakurukurwa kwainyanya yebongozozo mafuta pamusoro mudumbu uye tsillyulita, vamwe, nekusiyana, shandisa makabhohaidhiretsi akawanda pasina kunetseka kwavo uremu uye utano. Saka chokwadi ndechipi? Kuti tinzwisise mubvunzo uyu, unofanira kunzwisisa nei muviri yedu inoda makabhohaidhiretsi, uyewo kuti tione: "makabhohaidhiretsi" anobatsira "uye" inokuvadza "- Anosiyana sei?" Ngatitore akatanga ...

Kujairirana makabhohaidhiretsi ...

Makabhohaidhiretsi ndivo mukuru simba nokutengesa nokuda mumwe nomumwe wedu. Mumuviri, makabhohaidhiretsi zvose dzaputswa kupinda shuga - mumwe shuga nyore pacharo. Uyezve shuga anotumwa mumasero zvose mumuviri uye se "mafuta" nokupiswa kuumbika carbon dioxide, mvura, uye mumwe simba rakawanda. Part simba akasunungura inopedzwa pamusoro dzakasiyana vasiri zvinodiwa (kugaya, kufema, achiona, mafungiro, etc.), uye vamwe - anoenda kuti kurovedza muviri (musha rokutsvaira, famba mupaki, vachiridza mitambo, kutamba, kugwinya, etc.) . Uyezve, isu kuvimba makabhohaidhiretsi nemi kufunga, uchenjeri uye mumisasa, nekuti masero etsinga vari chete shuga simba.

Interesting! How kubvisa nemusoro pasina mapiritsi? Kazhinji, kutemwa nomusoro inokonzerwa kweropa zvirwere uye pfungwa simba. Muchiitiko chino, unogona kuva mukombe inokosha yakasimba inotapira tii. Tea rine caffeine, iyo dilates midziyo ropa uye kunonatsiridza ropa kuyerera chepfungwa, uye kupinda ropa shuga chikafu masero etsinga.

On the papi yakagadzikana ropa shuga sandara, kunokanganisa chokupika chipi uye zvose nhengo uye, naizvozvo, utano hwedu nemi. The ndeyokuva 80-120 milligrams kuti shuga pa 100 milliliters ropa. Kana ropa shuga pamwero anodonhedza pazasi dzose, ipapo riri vascular masvingo etsinga receptors vari dzinovhurika nekufambisa kuuropi "kuziya anonongedzera." Ipapo uropi yasarudza kumubvisa asipo shuga yake. Muchiitiko chino, pane zvitatu ... Inogona aripire kushayiwa shuga kubva carbohydrate reserves chaidzo, saka anonzi glycogen, riri mu tsandanyama uye chiropa. Asi kana zviri chinhu, uropi masero vari kutendeukira rubatsiro kune kwemafuta kana mapuroteni, uye kutora simba kwavari. Kana ropa shuga yomuropa dzakakwirira kupfuura dzose, ipapo nekumwisa iri dzikwanise mafuta.

Saka, kana toreva carbohydrate yaunodya, unofanira kuomerera kune "yendarama maturo." The daily zvaanotaura makabhohaidhiretsi haisi anopfuura 3,5 g pa 1 kg muviri uremu. Tora vanhuwo muenzaniso: kana kurema wako makirogiramu 70, ipapo zuva unofanira kudya zvinenge 245 magiramu ose makabhohaidhiretsi. For vatambi uye vanhu vari kushanda remaoko, nhamba iri kumusoro.

Zvakakosha kuziva kuti chii chinokosha hakusi chete nhamba makabhohaidhiretsi, asiwo unhu hwavo. Izvi zvinounza neni nyaya "zvakanaka" uye makabhohaidhiretsi "zvakaipa" ...

The chokwadi chose nezvengozi "nyore" makabhohaidhiretsi

Simple makabhohaidhiretsi vane itsanangudzo yakarongeka. Izvi zvinosanganisira yaizivikanwa shuga uye fructose (inowanikwa michero, jamhu nouchi) uye galactose (a chikamu mukaka). Zvaakanga vakapinda nemudumbu, mune paminiti nyore makabhohaidhiretsi kupinda ropa uye ipapo akapa masero ose muviri. Nokuda pfuma iyi nyore shuga uyewo vachinzi "kutsanya." Pakutanga, mashoko chikuru "mufananidzo mavara": nyore shuga kupinda muviri, rinenge riri nekubwaira unokupai naye zvakakodzera simba. Zvisinei, havasi vose saka zvinoshamisa ...

Simple shuga, kuva mukuru glycemic indekisi, rinooneka kusimudza ropa shuga yomuropa. Kuisa zvinhu zvose "panzvimbo yayo", rwatata secretes rinokosha kemikari - jekiseni. Jekiseni Anorwira vakapinda ropa shuga kuti masero. Somugumisiro, ukuru shuga akanga nehasha wakaderedzwa, chemoreceptors noruzivo uropi, uye isuwo, vanotanga kunzwa zvakatonyanya nzara. Zvisinei, ichi hunokuvadza mugumisiro nyore makabhohaidhiretsi hakuiti kugumira ipapo ...

The ndechokuti masero anokwanisa kutora shoma shuga, uye vamwe iri dzikwanise mafuta. mafuta Izviwo, rinoshandiswa kuti chinangwa chahwo: chikamu riri rakachengetedzwa pamusoro dzepamusorosoro zvikamu nechipi yedu (pamusoro pezvidya, dumbu); vamwe - chinovafukidza zvomukati (anonzi saka visceral mafuta); wezvamatongerwe tsime wechitatu uye "akaipa" remafuta akawandisa, izvo nounyoro iri pamwe pamasvingo midziyo ropa, ichivharira ndima uye pakudaro vachivhiringidza muropa uye BP.

Zvakakosha kuziva kuti kunyanya kunwa rokutsanya shuga kungaita kuti mamiriro kutarisirwa yokupedzisira. Izvi imhaka yokuti jekiseni artificially kunomutsa kugadzirwa kweserotonin - ". Kemikari mafaro uye mufaro" asi Zvichida ose akanga ari mamiriro ezvinhu apo pfungwa kutya, kufara se "dzinomubata" kusarurama kuchavhumwa somuti mhando iyi.

Saka, kana muenzaniso pamusoro inodzokororwa kwenguva yakareba, pane mukana wokuti dzichiri zvinotevera zvirwere:

• 2tipa chirwere cheshuga (masero omuviri vanorasikirwa nehanya yavo jekiseni, uyewo kwaniso yekubata shuga, zvichiguma ropa anova "inotapira");
• atherosclerosis (paumbwe remafuta akawandisa plaques pamasvingo midziyo ropa);
• neBP (cheBP);
• zvemwoyo (sitiroko, mwoyo kurwisa nezvimwe);
• kenza (masero kenza zvokudya shuga);
• chearthritis;
• kuti chidzoke kufuta;
• caries.

Saka, zviri pachena sei zvinokuvadza kunyanya kudyiwa "kutsanya" makabhohaidhiretsi nyore. Ivo vanoonekwa kuti ngozi kune muviri womunhu. Chii zvirimowo makabhohaidhiretsi "zvinokuvadza"?

Sources nyore (zvinokuvadza) Carbohydrate:

• shuga;
• zvihwitsi (zvihwitsi, pastries, makeke, makeke, pastries);
• chena mupunga;
• chena chingwa;
• zviyo flakes;
• semolina;
• Pasta efurawa;
• chipiriso uye nekukurumidza noodles;
• uchi;
• muchero facial, zvinwiwa;
• zvinozipa michero, uye miriwo.

The pamusoro zvokudya adye ari mashoma akawanda. Kana uchida kuvandudza utano hwako kana kuti kubvisa zvimwe uremu, ipapo zvakanakisisa yaizova kuti zvinyorwe dzenyu nezuva kudya michero uye miriwo vane pasi glycemic indekisi.

Zvakanaka, takaonana "akaipa" nyore (kutsanya) makabhohaidhiretsi. Uye kuti kunorevawo kuti "anobatsira" makabhohaidhiretsi?

Complex makabhohaidhiretsi - zvakanaka nokuda muviri?

Panewo imwe ndima ine zvavo dzakaoma makabhohaidhiretsi. makabhohaidhiretsi izvi zvikuru kunzwisisa chivakwa uye, naizvozvo, dzaputswa kupinda shuga uye akasunungura kupinda muropa zvishoma nezvishoma. Nokuda uhwu kunoitika rakapinza kuwedzera ropa shuga uye kusunungurwa yakawanda jekiseni. The mumasero omuviri vanogamuchira nerubatsiro shuga kuti vanoda, uye tinonzwa satiated kwenguva refu. Kunze, haina -wedzera zvakawandisa shuga iri dzikwanise mafuta muviri.

Complex makabhohaidhiretsi vari digestible (starch) uye indigestible (miriwo faibha). Manyuko makabhohaidhiretsi yakaoma, kusanganisira Mishonga faibha vari:

• bran;
• chingwa neupfu gorosi;
• Pasta kubva durum gorosi;
• bota (oats, bhari, Buckwheat, mashava mupunga , etc.);
• bhinzi (pizi, nenyimo, nenyemba);
• muriwo (kunyanya kupfuma mune Mishonga fibers konifurawa, chena makabheji, kweBrussels inomera, makarotsi, bhitiruti, parsley, lettuce, radishes);
• muchero (maapuro, Pears, Citrus michero uye said.), michero;
• matapiri.

Kazhinji, makabhohaidhiretsi kunzwisisa vane pasi glycemic indekisi. zvigadzirwa izvi zvakanaka kushandisa uremu. Tinoda kutaura pamusoro matapiri: kwaro chimiro, ndiko kunzwisisa carbohydrate, asi ndicho glycemic indekisi munhu mukuru kwazvo (70). Kuwedzera kune mashed matapiri zvine shuga sezviri nyore "zvakaipa" makabhohaidhiretsi: 100 magiramu ose mashed 4 tbsp. zvipunu shuga. Naizvozvo, chigadzirwa ichi ari nani kwete kushungurudzwa. Sarudzo dzinofanira kupiwa zviyo, bran, bhinzi, muriwo nemichero. zvigadzirwa izvi ane mavhitaminzi, zvicherwa uye Mishonga faibha. Basa Mishonga faibha (cellulose, pectin) riri guru kwazvo muviri yedu. vari:

• kuvandudza motility (sangano) ura, kudzivisa kupatira;
• aivabatsira kumeso kumhanya nemudumbu, dzichitsvaira mariri zvose zvisingadiwi "zvisingavaki muviri" ( "zvakaipa" remafuta akawandisa, nekumwisa shuga, zvinokachidza);
• Ndivo zvokudya kubatsira mabhakitiriya ari intestinal microflora.

Saka, kunzwisisa kana "anononoka" makabhohaidhiretsi vanoonekwa "anobatsira" nokuti muviri womunhu.

Saka, pano hatina vakapindura mubvunzo: "makabhohaidhiretsi" anobatsira "uye" inokuvadza "- sei zvakasiyana?". To muchidimbu: nyore ( "zvakaipa") makabhohaidhiretsi zvinofanira kushoma, asi vari kunzwisisa ( "anobatsira") makabhohaidhiretsi vanofanira kubhadhara pfungwa uye kuva nechokwadi kupinda navo mumba mako mazuva ose zvokudya. Ndinoshuva kuti utano uye upenyu hurefu!