An san cewa babban adadin carbohydrates shigar da jikinmu a cikin abun da ke cikin jita-jita yafi kunshe da kayan abinci na asali. Mafi yawan yawan carbohydrates an samo su a gurasa daban-daban (a matsakaita daga 40 zuwa 50 grams a 100 grams na samfurin), a cikin hatsi (kimanin 65-70 grams), taliya (70-75 grams). Ana samun yawancin carbohydrates mai yawa a confectionery. Ya isa ya ce sugar, wanda shine wani nau'i na wajibi don samar da sutura, da wuri, da wuri, da cakulan da sauran sutura, yana da kusan tsarki 100% carbohydrate.
Rabacin hakar glucoid a cikin abincin jiki na mutum shine an fi dacewa a cikin adadin 56% na yawan adadin calories na abinci na yau da kullum. Ganin cewa 1 gram na carbohydrates ya ba 4 kilocalories a lokacin da keɓaɓɓiyar jiki a cikin jiki, kuma menu don mace tayi ya kamata samar da 2600-3000 kcal a kowace rana, to, kamar yadda, carbohydrates ya kamata a kawo tare da kimanin 1500-1700 kilocalories. Wannan darajar makamashi tana da 375-425 grams na carbohydrates.
Duk da haka, bai isa ya shirya adadin waɗannan kayan abinci a cikin menu ba kuma la'akari da abun da ke cikin caloric don tabbatar da cikakken abinci. Gaskiyar ita ce, kimanin kashi 80 cikin dari na dukan carbohydrates ya kamata a wakilta su da wasu sassan da aka sannu a hankali a cikin ƙwayar gastrointestinal. Misalan irin waɗannan abubuwa sune sitaci, wanda babban abun ciki ne aka lura da shi a cikin burodin gari da gari, hatsi, dankali. Sauran buƙatun jiki na carbohydrates ya kamata a hadu da monosaccharides da disaccharides. Muhimmin litattafan sun hada da glucose da fructose - akwai su da yawa a wasu kayan lambu da 'ya'yan itatuwa da ke da dandano mai dadi. Daga cikin wadanda basu yarda ba, mun fi sani da samuwa da sukari, ko kuma, yayin da muka kira wannan abu a rayuwa ta rayuwa - sukari, wanda aka samu daga beets ko sukari.
Babban aikin carbohydrates a cikin abincinmu shi ne samar da makamashi ga kowane nau'i na halayen jiki a jiki. Rashin wadataccen abun cikin waɗannan abubuwa a cikin abinci yana haifar da ƙara yawan amfani da kwayoyin sunadarai, kuma wannan, daga bisani, yayi mummunan tasiri game da tsarin gyaran gyaran da ke faruwa a cikin tsokoki bayan yin aiki na jiki. Sabili da haka, tare da horo a kungiyoyin kulawa da kyau, yawancin carbohydrates a cikin abincin za a iya kara ƙaruwa. Duk da haka, a lokaci guda, ya kamata a tuna da cewa yin amfani da carbohydrates mai tsanani na iya yin wani mummunar tasiri. Zubar da waɗannan abubuwa zasu iya canzawa zuwa ƙwayoyin cuta kuma a ajiye su a cikin nau'i mai tsinkaye, da nauyin jikin jiki. Musamman sauƙi yana inganta ƙudan zuma irin wannan carbohydrate a matsayin sukari, yin amfani da kima, lokacin da ake cike da shi, zai haifar da karuwa a cikin matakin cholesterol a cikin jini, kuma yana taimakawa wajen ci gaban ƙwayoyin ƙwayoyi. Matsanancin tasirin abinci mai dadi da sukari da sukari za a iya ragewa ta maye gurbin su tare da jita-jita da aka shirya daga sauran carbohydrates, wanda shine tushen dadin dandano na zuma, 'ya'yan itace da berries.
Wani daga cikin carbohydrates, wanda ke da abinci a yau yana ba da babbar hankali saboda kafa muhimmancin rayuwa a jiki, shine fiber. Bayan shigarwa tare da abinci, yana ƙarfafa aiki na hanji, yana inganta aikin da ake amfani da shi na microflora mai amfani ga mutane, ta kawar da cholesterol da abubuwa masu cutarwa daga jiki. Amfani da fiber da kasa ba tare da abinci ba zai iya haifar da karuwa a matakin jini na cholesterol, ci gaba da ciwon sukari, cholelithiasis, appendicitis, maƙarƙashiya, basirar. Sabili da haka, aikin da wannan carbohydrate a cikin abinci mai kyau bai kamata a yi la'akari da shi ba. Yawan fiber a cikin abincin ya zama game da 20-25 grams. Ana samun yawancin wannan carbohydrate a cikin Peas, wake, m gari, hatsi, kayan lambu daban-daban da 'ya'yan itatuwa.
Sabili da haka, aikin carbohydrates a cikin samar da abinci mai mahimmanci a cikin tsarin rayuwar lafiya yana da matukar tasiri. Amfani mai kyau da la'akari da adadin abubuwan da ke da kayan abinci mai gina jiki zai tabbatar da lafiyar lafiya kuma zai taimaka wajen hana yawan cututtuka.