Carbohydrates, daga abin da kake samun nauyi

Mai kyau ko mara kyau? Saturate ko kuma kawai ya rage jin daɗin ku? A kan yadda za ka fahimci carbohydrates kuma suna iya hada su da hankali a cikin abincinka, nauyinka, lafiyar lafiyarka da hankali ya dogara. Ɗaya daga cikin manyan kurakurai na abincin abinci shi ne cin zarafi na masu sauƙin carbohydrates. Ta hanyar shekaru da yawa na bincike na asibiti a cibiyar Cibiyar Gina Jiki na RAMS an kafa ta al'ada: ba fiye da nau'i nau'in grams na carbohydrates mai sauki ba a kowace rana: kawai 2 candies ko guda 3 na sukari. Kuma wannan kuwa duk da cewa yawancin carbohydrates masu yawa sun ƙunshi ba kawai a cikin sutura da kaya ba, amma har da kayan da aka ƙaddara, ciki har da sausages, pelmeni, tsiran alade, kowane kayan lambu da abin sha da aka bugu kuma, hakika, barasa.

Kuma nauyin haɗari ya kaiwa ba kawai ga kiba ba, amma har zuwa irin wannan cututtuka irin su 2 ciwon sukari, hauhawar jini na jini, cututtukan ƙwayoyin cuta. Alal misali, yawancin abincin caba ma suna da mummunan gaske, kamar yadda calories da kansu suke a kan wuyanmu. Saboda haka, muna bada shawara cewa ku saurari shawararmu. Kullum za ku kasance lafiya kuma ku kasance da karfin gaske. Carbohydrates, daga abin da kake karbar nauyi yana da cutarwa sosai.

Saƙo a cikin kwalban

Masu sana'a suna da kyau "ɓoye" ƙananan carbohydrates masu kyau don sunaye masu kyau da kuma maras nauyi akan alamu. Ka guji samfurori tare da sinadaran:

• high fructose masara syrup / masara syrup;
• maltose / maltitol syrup / maltodextrin;
• fructose, glucose, dextrose, galactose, lactose, sucrose;
• shinkafa syrup, maple syrup;
• cane sugar / panach, sukari da sukari da kuma irinta (lalacewa, sako-sako, Barbados / muskovado, turbine);
• Inganta sugar, granulated sugar, powdered sukari;
• miki / molasses, malt, zuma.

Abin da, tare da abin da, a yaushe?

Ƙaunar yawancin carbohydrates mai sauƙi ne mai sauƙi, cin abinci kadan da ƙananan ƙwayoyi, za ku ci gaba da kasancewar sukari a cikin jini, kada ku sa insulin "tashi" a banza. Kuma ba zai canza glucose zuwa mai da kuma adana shi ba. Ga wasu karin shawarwari waɗanda zasu taimaka wajen rage lalacewa daga motaccen carbohydrates kuma samun mafi yawancin masu wahala. Idan kuna so ku ci wani abu mai dadi ko fure, fara cin abinci tare da sunadarai, sannan ku ci carbohydrates masu haɗari, kuma ku bar mai sauƙin carbohydrates don kayan zaki. Kafin cin abincin rana, ku ci abinci tare da GI 50-55, da rana - ba fiye da 35 ba.

Ƙananan abincin gishiri: "don" da kuma "a kan"

Atkins abinci, da Montignac tsarin, cin abinci na Dr. Perricone, da Kremlin ... Duk wadannan nau'o'in low-carbohydrate nauyi asarar shirin shekaru da yawa ba rasa rasa. Kuma ba abin mamaki bane: bayan duka, ban da gari da sukari daga cin abinci da rage yawan amfani da 'ya'yan itatuwa da kayan marmari mai dadi (gurasa, masara), zamu motsa jiki don cinye ƙwayoyi, tare da hada glucose mai muhimmanci daga gare su. Kwayoyin protein suna da haɗari ga jiki kuma saboda rashin ingancin carbohydrates, jiki ya fara karɓar glucose, ba kawai daga mai ba, amma kuma daga tsokoki. Masu adawa da irin wannan abincin suna nuna nauyin kima akan kodan da hanta, wanda dole yayi aiki a yanayin gaggawa don cire jini daga samfurori na nakasasshen kwayoyin fat: kwayoyin ketone. Don kada ku hana ku da makamashi, amma har ma kada ku warkewa, likitoci sun bada shawarar su bi abincin da ke biye. Kyakkyawan karin kumallo mai gina jiki-carbohydrate, ɗaya a cikin abun da ke ciki, amma rabi girman yawan abincin rana da kuma abincin abincin dare. Ka tuna da babbar doka: yawan samfurin yana dauke da sukari da / ko maida gari mai laushi da ƙananan fiber, mafi yawan illa ga jikinmu. Sauran carbohydrates suna damuwa nan da nan, har ma da sauri fiye da sitaci, wadda aka fara karya ta hanyar enzymes.