Da farko, ya kamata a lura cewa abun da ke cikin calories na carbohydrates shine kusan daidai da abun ciki na caloric na sunadarai kuma a lokaci guda shine rabin abincin calori na fats. Duk da haka, wannan yana nufin cewa yana da wuya a samu karin "kilo" saboda carbohydrates idan aka kwatanta da fats?
Ya nuna cewa yawancin samfurin carbohydrate na abincin da aka sanya a cikin abinci shine barazana ga adabinku ba kasa da gaban babban yawan mai a cikin jita-jita. Gaskiyar ita ce, ƙwayoyin cuta suna taimakawa wajen samar da nauyin jikin jiki mai yawa saboda yawan adadin caloric su, da kuma carbohydrates - saboda haɗin kai a cikin abincin.
Lalle ne, carbohydrates sun kasance mafi yawan ɓangaren dukkan abincin, abin da yake cikin abincin mutum. Amma yawancin makamashi da ke jikin mu yana yin amfani da motoci iri-iri ne kuma ana saki a cikin jikin mu na narkewa saboda rashin ƙarfi na carbohydrates. Sabili da haka, ba lallai ba ne a ƙayyade yawan adadin carbohydrates a cikin kayan sayar da kayayyaki, tun da wannan ba shi da mafi kyawun tasirin samar da wutar lantarki (wadda ba ta da kyau a ilimin jiki da wasanni). Duk da haka, dole ne a kiyaye wasu muhimman abubuwan da ake buƙata don samin tsarin carbohydrate na abincin abinci. Menene waɗannan bukatun?
Da fari dai, cin abinci ya kamata rage yawan yawan carbohydrates da sauri kamar sukari, jam, ice cream, Sweets da sauran Sweets. Ana amfani da ciwon gurasar gurasa, biscuits da kukis sosai da sauri. Ta amfani da yawancin irin waɗannan samfurori, zamu taimakawa wajen bunkasa yawan nauyin jiki.
Abu na biyu, ya kamata a samar da makamashin cikin jiki ta hanyar rarraba carbohydrates da ke cikin waɗannan samfurori iri dabam-dabam iri iri, wake, wake. Wadannan abincin da ke dauke da carbohydrate zai iya samar da jikinka tare da makamashi kusan kusan dukan aiki.
Na uku, samfurin carbohydrate na abincin abinci ya kamata ya ci gaba da safiya, wato, a lokacin abinci don karin kumallo da kuma abincin rana. A wannan yanayin, kusan dukkanin wadannan kayan abinci mai gina jiki za su sami lokacin da za a kashe su don samar da makamashi kuma ba za su sami damar haifar da kima ba.
Na hudu, kada ku yi amfani da matakan da zazzabi kamar cikakke gwargwadon sukari da sauran kayan cin abinci mai dadi daga cin abinci. Glucose, wadda aka kafa a cikin fili na narkewa a yayin da ake janyewar oligosaccharides da polysaccharides, shine mafi mahimmancin abu na metabolism carbohydrate, ba tare da wanda ba zai yiwu ba don kula da maganganun lissafi a cikin al'ada. Yana da kyau halatta cin nama ɗaya ko biyu, amma yafi kyau a yi shi a karin kumallo, ko kuma, a cikin matsanancin hali, ba bayan rana ba.
Abu na biyar, yana da kyawawa, idan ya yiwu, don sauya tsarin samfurori da suka danganci samfurori masu yawan abincin carbohydrate, ta hanyar hade da 'ya'yan itatuwa da berries a cikin menu, wanda wasu sun hada da carbohydrates masu amfani da dan Adam (musamman, fructose da glucose) da sauran abubuwa masu aiki .
Kamar yadda kake gani, abubuwan da ake buƙata don samar da samfurin carbohydrate na abincinmu don cin abinci ba shine abin rikitarwa ba. Biyan waɗannan shawarwari, zaka iya yin haɓaka da hankali don rarraba adadin kuzari da ke cikin abinci, cikin yini. Irin wannan tsarin dabarun kimiyya na tsara tsari na abincin ku zai samar da jikinku da isasshen makamashi, yayin da ya hana ci gaba da karfin jiki da kiyaye jituwa na adadi.