Ana amfani da mu ga gaskiyar cewa carbohydrates suna daidaita da mummunar mummunan kwayoyi ga jikin mutum. Da alama su, carbohydrates , su ne masu laifi na kiba na 'yan adam, kuma ya kamata a haramta su amfani sosai. A gaskiya, abinci na carbohydrate zai iya zama "mai kyau" da "mummunan", kuma baya dogara ne akan gaskiyar cewa (mafi yawan gaske, nawa carbohydrate) ya shiga abinci carbohydrate.
Abun carbohydrates mai sauƙi da rikice
Za'a iya rarraba abinci ga wadanda ke dauke da babban abu mai girma, matsakaici, da ƙananan carbohydrate. A lokaci guda kuma, abincin daga "nau'i mai girma" zai iya zama mafi mahimmanci fiye da samfurin samfuri.
Babban abin da kake buƙatar shiryuwa ta wurin zabi na carbohydrates shine glycemic index, wato, yawan jini sugar level ƙara bayan mota carbohydrate. Idan GI (glycemic index) ya yi tsawo, to wannan irin wannan samfurin yana taimaka wajen ci gaba da ciwon sukari da kuma kiba, saboda ya juya cikin sukari da sauri, wanda ya sa pancreas ya samar da yawan insulin.
Har ila yau, akwai kayan abinci na carbohydrate ga asarar nauyi - waɗannan su ne samfurori da ke ƙara yawan sukari da jini sosai, saboda haka, a akasin haka, suna daidaita yawan samar da insulin, da kuma kasancewar, rigakafin ciwon sukari. Irin waɗannan samfurori suna taimakawa ga asarar nauyi, saboda suna ba da satuttuka na tsawon sa'o'i 4-6.
Mene ne amfanonin carbohydrates?
Gaskiyar cewa carbohydrates wajibi ne a gare mu an bayyana a bayyane a cikin ka'idojin daidaitaccen abinci. Bayan haka, a cikin abincinmu abincin carbohydrates shine mafi girma - 50%. Yana da carbohydrates - wannan shine babban tushen makamashi. Suna haɓaka metabolism, kuma suna taimakawa wajen samar da seratonin - hormone na farin ciki. Idan ba tare da carbohydrates ba, za a raunana ayyuka na tunanin mutum, domin kwakwalwa ya saba da kasancewar "caji" tare da sukari.
Mafi yawancin abincin carbohydrate
Domin tabbatar da cewa ko da mafi yawancin abinci na carbohydrate zai iya zama da amfani, muna bada shawara ka duba jerin samfurori tare da abun ciki na carbohydrates daga 65 g da 100 g na nauyi:
- raisins;
- kwanakin;
- shinkafa;
- macaroni;
- buckwheat;
- zuma;
- jam;
- Sweets;
- marmalade;
- marshmallow;
- sugar.
Tabbas, ba zamuyi magana game da amfani da sutura da sukari ba, amma don ƙaryatãwa game da 'ya'yan inabi, kwanakin, zuma ba wajibi ne ga mutum a cikin wasu abubuwa ba, kawai wauta. Amma ga marmalade da marshmallow - yana da sanannun abincin abincin abin da ake ci, abin da za ku iya ba da kanta ko da a rasa nauyi.
BABI
A kan carbohydrates, ma, zaka iya rasa nauyi. Don yin wannan, kawai kuna buƙatar ɗaukar samfurori bisa ka'idar GI maras nauyi. Duk da haka, zaune a kan abincin abincin carbohydrate, nan da nan zaku iya samun asarar mummunan ƙwayar tsoka - tare da rashin gina jiki a rage cin abinci ba shi yiwuwa.
Bayan haka, zaka yanke shawara don canzawa zuwa abincin abincin gina jiki (don kada ku rasa ƙaƙƙarran haɗari). A wannan yanayin, za ku sami canje-canje mai sauƙi, damuwa, rashin ƙarfi don aiki na tunanin mutum - dukkan waɗannan alamu ne na rashin karancin carbohydrates.
An gwada matsalolin hanyoyi guda biyu, sun fi son abincin carbohydrate-gina jiki don asarar nauyi. Irin wannan tsarin yana da sunan kansa - BUCH (amintacce-carbohydrate sauyawa).
Ka'idar cin abinci mai sauqi ne:
- Ranar 1, 2 - yawancin furotin, mafi yawan carbohydrate;
- ranar 3 - matsakaicin carbohydrate, yawancin gina jiki;
- Ranar 4 ita ce rana ta daidaita.
Kwana biyu na farko da ka ƙayyade carbohydrates - wata mahimmancin tushen makamashi na jikinmu. Saboda haka, yana neman wani riba - mai. Duk da haka, idan raunin carbohydrate yana da tsayi, za mu fara "cinye" abincin mai gina jiki daga tsoka, tun da kullun jiki ba zai yi hasara ba, domin ita ce mafi kyawun samar da makamashi don "ruwan sama". Saboda haka, kana buƙatar ƙara yawan carbohydrates a rana ta uku. Sa'an nan rana ta zama cin abinci mai kyau . Dukkan wannan za'a iya maimaita cikin mako guda, ko biyu, don cimma nauyin da ake so.