⚡ Interactive Clinical Tool
Amount of water to drink
Know the amount of water needed per day based on weight, activity and climate
Menene carbohydrates masu sauƙi da hadaddun?
Za a iya raba carbohydrates zuwa manyan rukuni biyu: carbohydrates masu sauƙi da carbohydrates masu rikitarwa. Fahimtar bambanci tsakanin su biyun zai taimaka muku yin zaɓi mafi kyau.Carbohydrates Masu Sauƙi Suna Kama da Abokan Ciniki Marasa Kyau
A taƙaice dai, waɗannan su ne nau'ikan da ya kamata mu yi taka tsantsan da su. An yi su ne daga abinci mai kyau. Wannan yana nufin an cire musu sinadarin fiber da sinadarai masu gina jiki da yawa. Sakamakon haka, idan suka shiga jikinmu, suna narkewa da sauri, suna haifar da ƙaruwar sukari a cikin jini kwatsam. Ka yi tunanin shan abin sha mai sukari. Kana jin kamar kana samun kuzari kwatsam. Amma yana ɗaukar ɗan lokaci kaɗan ne kawai. Bayan ɗan lokaci, za ka sake jin gajiya da yunwa. Wannan shine abin da muke kira 'fashewar sukari'. Saboda muna jin yunwa koyaushe, muna cin abinci fiye da yadda ya kamata. Sakamakon? Ƙara haɗarin cututtuka kamar ƙaruwar nauyi, ciwon suga, da hawan jini.Ko da yake waɗannan suna fitar da makamashi da sauri, wannan makamashin yana ɓacewa da sauri. Kamar takarda da ke ƙonewa da sauri ta mutu.
Carbohydrates Masu Hadaka Suna Kama da Abokanan Kusa
Waɗannan su ne nau'ikan carbohydrates waɗanda suke da amfani ga jikinmu. Ana samun su a dabi'ance a cikin abincin tsire-tsire. Suna cike da sinadarai masu gina jiki da yawa kamar fiber, bitamin, da ma'adanai. Saboda wannan zare, ana narkewar su a hankali a cikin jikinmu. Saboda ana narkewar su a hankali, ana ƙara glucose ko sukari a cikin jininmu a hankali kuma ta hanyar da aka tsara. Wannan yana hana matakan sukari na jini tashi kwatsam. Hakanan, tunda suna sa ka ji ƙoshi na dogon lokaci bayan cin su, ana kuma sarrafa cin abinci akai-akai.| Nau'in carbohydrate | Misalai (abubuwan da aka saba gani a Sri Lanka) |
|---|---|
| Abubuwan da Za a Iya Iyakance Mummunan 'Simple Carbohydrates' |
|
| Abubuwan da za a ƙara a cikin abincin ku don samun kyawawan 'carbohydrates masu rikitarwa' |
|
Bari mu kuma koyi game da Fiber, Sitaci, da Sugar.
Za a iya ƙara raba carbohydrates zuwa rukuni uku: zare, sitaci, da sukari.- Fiber: Waɗannan nau'in carbohydrates ne masu rikitarwa da ake samu a cikin abincin tsire-tsire waɗanda jikinmu ba zai iya narke su gaba ɗaya ba. Duk da haka, suna da matukar taimako wajen kiyaye tsarin narkewar abinci lafiya, hana maƙarƙashiya , da kuma sa mu ji ƙoshi.
- Sitaci : Waɗannan su ne kuma hadaddun carbohydrates. Suna ba wa jikinmu kuzari da kuma bitamin da ma'adanai. Sitaci yana da yawa a cikin abinci kamar dankali, dankali mai zaki, hatsi , da lentil.
- Sukari: Akwai nau'ikan sukari guda biyu. Ana samun sukari na halitta a cikin abubuwa kamar 'ya'yan itace da madara. Ana ƙara sukari a cikin abinci don ƙara ɗanɗano. Jikinmu ba ya fahimtar bambanci tsakanin su biyun, duka carbohydrates ne masu sauƙi. Duk da haka, lokacin da kake cin 'ya'yan itace, kana samun abubuwa da yawa masu kyau kamar fiber da bitamin tare da sukari. Amma lokacin da kake cin cakulan, kawai adadin kuzari da sukari mara komai kake samu. Shi ya sa muke buƙatar yin taka tsantsan da waɗannan sukari da aka ƙara.
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Menene fa'idodin carbohydrates masu lafiya?
Kyakkyawan carbohydrates masu rikitarwa suna da mahimmanci ga jikinmu don yin aiki yadda ya kamata. Idan ba a samu su ba, matsaloli da yawa na iya tasowa.Carbohydrates masu lafiya suna samar da makamashi ga waɗannan tsarin a jikinmu:- Kwakwalwa
- Koda
- Tsokokin zuciya
- Tsarin juyayi na tsakiya
- Tsarin narkewar abinci
- Ciwon kai
- Gajiya
- Rauni
- Wahala wajen mai da hankali
- Tashin zuciya
- Maƙarƙashiya
- Rashin bitamin da ma'adanai
Yadda ake zaɓar carbohydrates masu kyau?
Ba sai ka zama ƙwararren masanin abinci mai gina jiki ba kafin ka yi haka. Za ka iya sarrafa wannan da wasu matakai masu sauƙi.Abu mafi mahimmanci shine a maye gurbin carbohydrates mara kyau da carbohydrates masu kyau maimakon a cire su gaba ɗaya.
Hanyar Faranti
Wannan hanya ce mai sauƙi kuma mai amfani. Ka raba farantin da kake ci a hankali zuwa sassa huɗu.- Rabin faranti (kashi biyu): Cika da kayan lambu marasa sitaci, masu yawan fiber. (misali kabeji, wake, alayyafo, ɗanɗanon tsami , latas)
- Wani ɓangare na faranti (kashi ɗaya): Ajiye abinci mai sitaci. Wannan zai iya zama shinkafa mai launin ruwan kasa ita ce mafi kyau), dankali, dankali mai zaki, lentil, da sauransu.
- Sauran lokacin (kashi na ƙarshe): Raba shi zuwa ga tushen furotin mai ƙarancin mai. (misali kifi, kaza, ƙwai, wake)
Sauƙaƙan maye gurbin
- Maimakon farin burodi: Zaɓi burodi na alkama gaba ɗaya, burodi na gari atta, ko burodi na hatsi gaba ɗaya.
- Maimakon farar shinkafa, ka saba da cin shinkafar launin ruwan kasa (ja/shinkafa mai launin ruwan kasa).
- Maimakon abubuwan sha masu sukari: A sha wani abu na halitta kamar ruwa, kankana, ko ruwan lemu.
- Idan kana son cin alewa: Ka ci 'ya'yan itace maimakon kek ko biskit.
Saƙon Ɗauka Gida
- Ba dukkan carbohydrates ne ke da illa ba. Suna da mahimmanci don samar da kuzari ga jikinmu.
- Muna buƙatar mayar da hankali kan 'kyawawan' ko hadaddun carbohydrates.Misalan sun haɗa da shinkafar bran, hatsi, kayan lambu, 'ya'yan itatuwa, da goro.
- A rage cin abinci mai 'mara kyau' ko mai sauƙi . Wannan ya haɗa da farin burodi, farar shinkafa, sukari, da abinci mai daɗi da abubuwan sha.
- Lokacin siyan abincin da aka sarrafa, karanta lakabin don ganin adadin 'ƙara sukari' da ke cikinsa.
- Amfani da 'Hanyar Faranti' yana da matuƙar amfani wajen daidaita abincinka.
- Idan kana da wata matsala ta lafiya, yana da matukar muhimmanci ka tuntubi likitanka kafin ka yi duk wani canji a tsarin abinci.
No comments yet. Be the first to share your question or experience below.