Dukkan carbohydrates mai sauƙi da masu rikitarwa ga jikin mutum sun kasance kamar rana don tsire-tsire da bishiyoyi.
Don sauƙaƙe masu carbohydrates suna dauke da wadannan:
- glucose (wasu sunaye: madarar inabi, dextrose). Ana samuwa a cikin 'ya'yan itace da' ya'yan itace da yawa (da fari - ruwan inabi);
- fructose - samo cikin 'ya'yan itatuwa;
- sucrose (glucose tare da fructose). Daga ciki, 95% ne mai tsabtace sukari;
- Maltose (in ba haka ba - malt sugar). Za mu samo shi a cikin hatsi na hatsi, tumatir, da nectar da pollen wasu tsire-tsire;
- lactose (in ba haka ba - madara sugar). An samo shi a cikin kayayyakin kiwo;
- galactose. Yana da ma'anar lactose.
Glucose shine babban tushen makamashi ga kowane kwayoyin halitta. Da farko, wajibi ne don kwakwalwa da hanta, da zuciya, kodan, tsokoki da wasu gabobin. Yana da glucose wanda ya hada da kira na glycogen - ajiyar makamashi wanda jiki ke adana cikin hanta da kuma tsokoki kuma yayi shiri idan akwai rashin glucose a kwatsam.
Kusan dukkanin kayayyakin da ke dauke da sauƙin carbohydrates suna da wani dandano mai dadi:
- sugar;
- zuma;
- cakulan;
- jam, jam, jams;
- confectionery;
- 'ya'yan itace mai dadi;
- abin sha mai kyau.
Ana kiran su da sauri kamar carbohydrates, kamar yadda jiki yake damuwa a hankali nan take (glucose yana damuwa da sauri fiye da kowa) kuma nan da nan ya ba shi da wani makamashi - saboda gaskiyar abin da ke ciki a cikin jini an tashe shi da sauri.
Duk da haka, kusan nan da nan, ba tare da sauƙin gudu ba, matakin sukari ya sake komawa - saboda pancreas ya shiga cikin jini babban nau'i na insulin, an tsara shi don cirewa daga jinin jini gurbin sukari. Saboda wannan dalili, ya fi kyau kada ku ci abinci mai yawa, ku maye gurbin su tare da samfurori da ke dauke da carbohydrates masu haɗari - waɗanda ba sa haifar da irin wannan tsalle a cikin sukari.
Waɗanne abubuwa ne dauke da ƙwayoyin carbohydrates?
Mafi yawan wakili na masu yawan carbohydrates shine sitaci. Sabili da haka, zamu iya cewa haɗarin carbohydrates masu rikitarwa suna cikin waɗannan samfurori inda akwai sitaci - irin su:
- shinkafa;
- gurasa;
- taliya;
- dankali;
- wake;
- kayan lambu da 'ya'yan itatuwa.
Zuwa jerin jerin carbohydrates masu mahimmanci magunguna ne (irin su pectin da cellulose), wanda ba'a kulawa da jiki kuma, saboda wannan dalili, ba sa samar da shi da makamashi. Duk da haka, waɗannan ƙwayoyin suna ƙaruwa da jin dadi da kuma wajibi ne don aiki mai kyau.
Da yawa, ana samun fibers a cikin fata na 'ya'yan itatuwa, kayan lambu, legumes, hatsi, kuma, a cikin maɗauran kayan kayan lambu. Alal misali, 1 gurasar gurasa na da nau'i nau'i 0.8 na kayan lambu kawai, yayin da a cikin guda 1 na gurasar abinci (black), mun sami 2.4 grams irin waɗannan zarutun.
Har ila yau suna kira carbohydrates mai yawancin carbohydrates, saboda suna ƙonawa da hankali fiye da sauƙin carbohydrates - don haka zama tushen glucose na musamman ga jini. Alal misali, shinkafar launin shinkafa ya sake yadu game da calories biyu a minti daya, yayin da sukari, ƙonawa da sauri, ya fitar da calories fiye da 30 a minti daya.
Ma'aikata sunadarai suna da muhimmanci ga masu sauki, tun da ba su haifar da yaduwa a cikin jini da kuma samar da jiki da makamashi na tsawon lokaci ba. Dukkanin carbohydrates masu laushi ne na farko da aka rushe zuwa glucose, sannan kawai jiki ya tuna.
Wasanni da abinci da kuma carbohydrates
Kyautattun wasanni da suka fi dacewa tare da babban abun ciki na carbohydrate shine mai karɓar nauyin. Duk da haka, ya kamata a tuna cewa mafi yawancin carbohydrates a cikin geyner su ne sukari ko sauran carbohydrates mai sauri kuma zai iya haifar da kitsar ganyayyaki ko da bayan motsa jiki. Saboda haka, mafi kyau zabi zai zama samfurori na al'ada.
Yanayin zabin shine cin abinci tare da carbohydrates 2-4 hours kafin motsa jiki da karamin abincin (alal misali, banana ɗaya) awa daya kafin aikin motsa jiki.
Ka yi kokarin ci akalla 30-50 grams na carbohydrates a cikin sa'o'i biyu na farko bayan horo - don mayar da tsokoki. Misali, ana iya samun hamsin carbohydrates 50 na abinci masu biyowa:
- 1 babban banana;
- 2 yanka (60 grams) burodi;
- 1/2 baguette Burodi;
- 1.5 kofuna waɗanda (300 ml) na 'ya'yan itace ruwan' ya'yan itace;
- Dama 600 na isotonic;
- 1 sandar wutar lantarki;
- 6 tablespoons (200 grams) na dafa shi taliya;
- 1/2 kofin dafa shinkafa;
- 3/4 lita na madara mai yalwa.
Zai yiwu a ci ba tare da carbohydrates ba?
Jikinmu yana buƙatar samun ciwon sukari a kowace rana, kuma za mu iya samun su a duk abinci. Ƙungiyar Lafiya ta Duniya ta ƙayyade cewa ƙwayoyin carbohydrates mai sauƙi da masu rikitarwa ya zama 50-55% na cin abinci na yau da kullum na mutum. Yi ƙoƙarin daukar nauyin carbohydrate na 3-5 grams kowace rana don kowanne kilogram na nauyin nauyinka - da kuma lura da abin da carbohydrates ke da shi a cikin abincin da aka fi samun a kan teburinka.
Carbohydrates na jikinmu ne tushen samar da makamashi mai sauƙi da sauƙi. Jigon jikin mutum ya rabu da ƙwayoyin carbohydrates masu rikitarwa shiga ciki zuwa abubuwa uku: ruwa, glucose (wanda ake sarrafa shi a cikin makamashi), da kuma carbon dioxide (wanda aka fitar ta hanyar numfashi). A cikin shari'ar idan jiki ba shi da isasshen carbohydrates (alal misali, idan kana zaune a kan wani abincin carbohydrate), yana fara fara karya fat da sunadaran don samun makamashi. Kuma wannan tsari yana da karfi sosai don jikin mu kuma yana kaiwa ga asarar nauyi.