Ndezvipi makabhohaidhiretsi?

Zviri pachena kuti chero, kunyange gastronomically akaoma cup chikafu kunogona yaora kupinda kwayo chinoumba okunze, vanhuwo zita iro macronutrients. Zvinyore pfupi chaizvo uye zvakanaka kuzivisa:

• mapuroteni;
• mafuta;
• makabhohaidhiretsi.

Uyezve, chigadzirwa norumwe zvikuru akasiyana unotora mvura, mavhitaminzi, uye chero zvinhu. Zviri ichi raputika maonero zvokudya woga pachitunha. Mumwe chikafu yaunodya, zvichienderana chikamu Zvinoumba macronutrients, ane zvakasiyana chaizvo utano hwevanhu. The ndechokuti mumwe nomumwe "zvidhinha" ine nerevane zvinangwa zvakasiyana. Nyaya iyi ichakurukurwa muudzame makabhohaidhiretsi uye dzavo ushande.

Kazhinji zvigadzirwa dzakakwirira simba rinokosha chokuita macalorie. Recently mufashoni kuti kunze zvokudya carbohydrate tubhokisi zvokudya, sezvazvakanyorwa vaidavira kuti nzira macalorie yaunodya ipfupi. Chokwadi iyi Ichokwadi. Kunyanya kana uri nyanzvi mutambi. Zvisinei, zvinhu zvokutanga pakutanga.

Saka chii makabhohaidhiretsi?

The chikuru basa macronutrients izvi - simba. Sezvo rudzi bhatiri muviri, makabhohaidhiretsi kubatsira kutsigira zvokurarama nazvo, nokuda nesimba cleavage kwavo rinoitwa basa zvose muviri enyika. Zvinozivikanwa kuti cleavage goho 1 g carbohydrate 4 kcal muviri. Zvakaenzana iri kusvitsa kupinda mumuviri uye mune cleavage 1 g mafuta. Zvisinei, kukamurwa refu namaketani monosaccharides nomukaka vakapedza ndoda simba, uye saka muviri nyore kuti "pisa" 1 g carbohydrate, 1 g mafuta kupfuura kubva chengetedza.

Makabhohaidhiretsi, zvichienderana samolecular marongerwo kana, mune mamwe mazwi, nokureba samolecular cheni, akakamurwa nyore uye zvakaoma kunzwisisa.

Ndezvipi makabhohaidhiretsi nyore?

Science, pane mhando mbiri monosaccharides uye disaccharides. Pakati monosaccharides rakajairika uye kuvapo vakasununguka muchimiro zvakasikwa - shuga uye fructose. Ivo inowanikwa yakachena facial, zvibereko. Hochekoche monosaccharides, sezvo zvinogona kuoneka musoro - kupfuura nyore, izvo zvinoita kuti avo nokukurumidza Absorção de Água nomuviri. Formula disaccharides (sucrose, maltose, lactose) - cheni residues ose monosaccharides anoverengeka. Disaccharides zviri nomukaka zvigadzirwa (lactose), nzimbe (sucrose) uye mune dzimwe zviyo (maltose).

Ndezvipi makabhohaidhiretsi zvakaoma?

Other zita ravo -polisaharidy, vari anoumbwa zviuru zvakawanda monosaccharide residues, kureva, kuva refu uye branching ngetani zvinopfuura nyore makabhohaidhiretsi. The zvakanakisisa anozivikanwa vamiriri boka iri vari pectin, cellulose, starch uye glycogen. Makabhohaidhiretsi ndivo boka racho yepakutanga chimiro haisi yokuita zvinoitwa muviri. Anotsemura vave nyore uye nyore digestible chimiro kunoda inokosha simba mari. Dzimwe mhando (internet) haina kunyura zvachose. Zvinobatsira kuzvishandisa somunhu stimulator pamusoro nemudumbu basa uye kucheneswa muchetura. Uyezve, glycogen, akadai chivakwa zvinhu nokuda muviri (chiropa, tsandanyama).

Kamwe takazoziva chii makabhohaidhiretsi, zvine musoro kudzokera kumubvunzo zvazvinombobatsira yavo muviri. Zviri pachena kuti avo akaoma siyana zvinobatsira uye kunyange zvakafanira kuti muviri ushande zvakanaka nokuti kuti vaite kuvaka uye muviri ushande.

Nokuda kuti polysaccharides rakatsemuka dzakakwirira simba zvinodyiwa uye vari ozeyewa zvishoma nezvishoma, vari zvakaoma akachengetwa sezvo mafuta nekuti havambokwanisi nguva. Monosaccharides nekusiyana, kudzidza zvikuru nokukurumidza uye kuita zvakananga muropa, kukonzera vanonzi "carbohydrate achikwakuka" kuti zvikuru kuwedzera simba. Kushandiswa yavo kunyanyisa, pasina mukuru simba rakawanda, zvichitungamirira kubudiswa makabhohaidhiretsi vavo kuunganidza muchimiro mafuta.

Ndicho makabhohaidhiretsi, unofanira kuziva kuvaka kudya zvinovaka muviri. Kushandiswa nyore uye kunzwisisa maumbirwo zvinodiwa muviri, zvimwe kwemasayendisiti (kusanganisira pfungwa) tava kuderera, kunoitika lethargy uye kusakendenga.