Mafunso okhudzana ndi zakudya zama carbohydrate ndizovuta kwambiri masiku ano. Malangizo a Nutritionists amati pafupifupi theka la zopatsa mphamvu zathu zimachokera ku zakudya zama carbohydrate. Kumbali ina, timamva kuti chakudya chamafuta chimayambitsa kunenepa kwambiri komanso mtundu wa 2 shuga, ndikuti ambiri aife tiyenera kupewa. Pali mikangano yolemetsa mbali zonse ziwiri, zomwe zikuwonetsa kuti kufunikira kwa chakudya cham'magazi ndi kwa aliyense. M'nkhaniyi, tikambirana mwatsatanetsatane za kagayidwe kachakudya, komanso momwe amagwirira ntchito. Ma carbohydrate, kapena ma carbohydrate, ndi mamolekyu opangidwa ndi maatomu a kaboni, haidrojeni, ndi mpweya. Mu dietetics, chakudya ndi mbali ya macronutrients, pamodzi ndi mapuloteni ndi mafuta. Zakudya zama carbohydrate zimagawika m'magulu atatu:
- Shuga: Zakudya zotsekemera, zazifupi. Mwachitsanzo, shuga, fructose, galactose ndi sucrose.
- Wowuma: Zakudya zama carbohydrate zazitali zomwe zimasinthidwa kukhala shuga m'chigayo.
- CHIKWANGWANI: Thupi la munthu silimamwa ulusi, koma ndikofunikira kuti pakhale "zabwino" m'matumbo a microflora.
Ntchito yayikulu yama carbohydrate ndikupatsa thupi mphamvu. Ambiri aiwo amasinthidwa kukhala glucose, yomwe imagwiritsidwa ntchito ngati mphamvu. Kuphatikiza apo, ma carbohydrates amatha kusinthidwa kukhala mafuta (kusunga mphamvu) kuti agwiritsidwe ntchito mtsogolo. Fiber ndizosiyana: sizimapereka mphamvu mwachindunji, koma "zimadyetsa" microflora yamatumbo ochezeka. Pogwiritsa ntchito fiber, mabakiteriyawa amapanga mafuta acids.
- Ma polyalcohols amagawidwanso ngati ma carbohydrate. Ali ndi kukoma kokoma, alibe zopatsa mphamvu zambiri.
Zakudya zonse zamafuta ndi fiber zachilengedwe ndipo zimaphatikizapo masamba, zipatso, nyemba, mbatata, ndi mbewu zonse. Ma carbohydrate oyeretsedwa amapangidwa ndi ma carbohydrate omwe alibe fiber: zakumwa zotsekemera, timadziti tazipatso, zowotcha, mpunga woyera, mkate woyera, pasitala, ndi zina zambiri. Monga lamulo, zakudya zoyengedwa zimayambitsa kuchuluka kwa shuga m'magazi, zomwe zimakupangitsani kulakalaka zakudya zama carbohydrate kwambiri. Chifukwa chake, magwero athunthu amafuta amapatsa thupi michere ndi michere popanda kuyambitsa ma spikes ndi madontho a shuga wamagazi. masamba. Ndibwino kuti muzigwiritsa ntchito tsiku ndi tsiku, mosiyana. zipatso. Maapulo, nthochi, zipatso ndi zina. nyemba. Nyemba, nyemba, nandolo ndi zina. mtedza: amondi, mtedza, macadamia, mtedza, etc. mbewu zonse: quinoa, mpunga wofiirira, oats. Zakumwa zokoma: Coca-Cola, Pepsi, etc. Zosindikizidwa zipatso timadziti: Tsoka ilo, ali ndi shuga wambiri woyengedwa, womwe umakhala ndi zotsatira zofanana ndi zakumwa zotsekemera. Mkate Woyera: ili ndi michere yochepa kwambiri ndipo imakhudza kagayidwe kachakudya. Komanso ayisikilimu, makeke, chokoleti, zokazinga za ku France, tchipisi ... Ndizovuta kupereka upangiri wamba, upangiri wa kuchuluka kwa ma carbohydrate. Zomwe zimachitika pa chilichonse zimatengera zinthu zambiri, monga zaka, jenda, kagayidwe kachakudya, zolimbitsa thupi, zomwe amakonda. Anthu omwe ali ndi vuto lolemera kwambiri, matenda a shuga a mtundu wa 2 amakhudzidwa ndi chakudya, ndipo kuchepetsa kudya kwawo kudzawonetsa phindu lalikulu.