Abincin abincin ba-carbohydrate: abin da ya kamata a yi tsammani daga gare shi

Sunan wannan cin abinci ya riga yayi magana akan kansa, abincin gishiri yana ɗauke da ƙuntatawa ko ma haramtacciyar abinci dauke da carbohydrates. Idan ka tuna, ilimin ilmin halitta ya gaya mana game da manufar sunadarai, fats da carbohydrates. Makamashi don rayuwar mutum, da farko, samar da carbohydrates.

Carbohydrates sun kasu kashi biyu:

Simple carbohydrates

Abincin da ke dauke da glucose, sucrose, lactose. Ga jerin samfurori sune dukkanin 'ya'yan itace mai dadi (wanda ya fi dacewa - mafi yawan sukari), zuma, kayan ado, buns, abubuwan sha mai dadi kuma, ba shakka, sukari.

Ƙarin carbohydrates

Waɗannan su ne samfurori da suka ƙunshi glycogen, sitaci ko cellulose. Wadannan sun hada da: dankali, masara, hatsi, burodi da taliya, legumes.

Menene bambanci tsakanin waɗannan carbohydrates

Babban bambanci tsakanin motaccen carbohydrates da hadaddun shine rabon su. Mai sauƙin carbohydrates kusan nan da nan ya rarraba kuma ya shiga cikin jini. Karuwa mai zurfi a sukari a jiki shine halin da ake jin dadi, wanda kuma ya wuce cikin sauri. Kwayoyin carbohydrates sau ɗaya ne kawai an ajiye su a cikin nau'i mai, wanda hakan ya lalacewa ba kawai adadi ba, amma har ma da lafiyar lafiyar jama'a. Ƙananan carbohydrates lalacewa ya fi tsayi, suna da kaddarorin masu amfani fiye da masu sauƙi. Bayan da ka ci abinci tare da babban abun ciki na carbohydrates masu haɗari, akwai jin dadin jin dadi, za ka ji karfin makamashi. Tabbatacce, ƙwarewar haɗarin carbohydrates mai haɗari kuma zai iya haifar da kiba idan wanda bai kula da abincin su ba.

Menu na abincin abincin carbohydrate

Kamar yadda yake tare da sauran sauran abincin, za ku buƙaci shiga cikin yawan kuɗin calorie yau da kullum. Ya fi dacewa don janye 500 daga wannan yawa kuma ku bi adadin da aka samu. Kusan 100% na abincin da ake ci, nama, kayan kiwo da kayan lambu ya kamata a lissafa 70%. Menu na iya hada da karas, kabeji, tumatir, cucumbers, Bulgarian kafin, broccoli, ganye, kore apples da lemun tsami.

Mun kawo hankalinka jerin jita-jita daga wata rana na abinci, kazalika da tebur na carbohydrates a cikin abinci:

Breakfast - Boiled chicken nono, sandwich tare da man shanu da cuku, salatin kayan lambu.

Abincin rana - wani ɓangare na buckwheat porridge, meatballs daga kaza ko naman sa nama, cuku.

Abincin abincin - 2 apples, dintsi na walnuts

Abincin dare - kifi soyayyen, salatin kayan lambu, brynza.

Abu na biyu abincin dare - wani ɓangare na gida cuku (har zuwa 9% mai), gilashin yogurt ko ryazhenka.

Teburin abun ciki na caloric da abun ciki na carbohydrate:

Kamar yadda kake gani daga sama, cin abinci ya ƙunshi cikin ƙananan adadin kayayyakin da ke dauke da carbohydrates. Duk saboda cin cin sunadarai guda ɗaya, zaka sanya jikinka a cikin matsin lamba, wanda zai iya tasiri ga kwayoyin ciki da kuma zaman lafiya.

Abinci maras nama. Bayanai:

Tatiana:

"Da wannan abincin, Na gudanar ya rasa kashi 8 a cikin wata daya. Ban ji wani rashin jin daɗi ba, domin jita-jita da za a iya haɗawa cikin menu suna da bambanci. Sakamakon yana da kimanin watanni shida ... "

Eugene:

"Na ziyarci gidan motsa jiki, kuma a cikin wannan kasuwancin, don samun nasara, ba lallai ba ne kawai zan yi aiki tukuru ba, har ma da bin wannan tsarin wutar lantarki." Wannan abinci a cikin makonni uku ba kawai ya taimaka mini in kayar da kilogiram biyar ba, har ma na kara karuwa da tsokoki. wannan cin abinci ba shi da komai! "

Daga wannan duka zamu iya cewa wannan abincin yana da kyau saboda akwai abinci dabam dabam da abinci a abincinku, amma a lokaci guda ku, ko da yake ba haka ba ne, rasa nauyi. Samun nasara wajen rasa nauyi da kasa da takaici!