Chii chinonzi makabhohaidhiretsi? Miviri yedu inoada zvechokwadi here?

Mhoroi! Makadii? Nhasi tichataura nezvechimwe chinhu chatinowana kubva muchikafu chedu, icho chakakosha zvikuru kumuviri wedu. Ndiwo makabhohaidhiretsi . Ungave wakanzwa zita iri pane imwe nzvimbo, handiti? Pamwe chiremba ari kutaura, kana kuti ungave wakanzwa mupepanhau kana paTV achitaura nezvechikafu chakadaro. Saka, makabhohaidhiretsi aya chii? Miviri yedu inonyatsoda here? Ngatitaurei nezveizvi zvese zviri nyore, nenzira iri nyore kuti munzwisise. Musatya, ndichataura nezvazvo sekunge ndiri kutaura neshamwari, ndisingashandise mazwi makuru.

Chii chinonzi makabhohaidhiretsi?

Zvichitaurwa zviri nyore, makabhohaidhiretsi ndeimwe yezvinovaka muviri zvitatu zvikuru mukudya kwatinodya. Zvimwe zviviri mapuroteni nemafuta . Ungave wakambonzwa nezvemazita aya. Saka, makabhohaidhiretsi aya ndiwo chinhu chikuru chinopa muviri wedu simba, ndiko kuti, chinhu chikuru chinopa simba . Kungofanana nepeturu kumota, kana magetsi kuchiedza, makabhohaidhiretsi ari mumuviri wedu. Tinoda simba kuti timhanye, tisvetuke, tifunge, tishande, uye kunyange kufema. Simba iroro rinowanikwa zvakanyanya kubva kumakabhohaidhiretsi aya.

Fungidzira, kana ukadya chimwe chinhu mangwanani woenda kuchikoro kana kuhofisi, une simba rekushanda zuva rese. Makabhohaidhiretsi aya anobatsira zvikuru pakupa simba iroro.

Kune mhando dzemakabhohaidhiretsi here?

Ehe, kune mhando mbiri huru dzemakabhohaidhiretsi. Sekunge kune mhando mbiri dzepizi (kuseka). Ngationei kuti ndedzipi:

1. Shuga: Aya makabhohaidhiretsi anopa simba nekukurumidza kumuviri.

2. Starches neFiber: Izvi zvinopa simba mumuviri zvishoma nezvishoma, asi zvinobatsira kuchengetedza simba kwenguva yakareba.

Zvino, totaura nezveimwe neimwe yemhando idzi zvakadzama here?

Shuga - simba rinokurumidza!

Patinoti "shuga," tinobva tafunga nezveshuga yatinoisa mutii yedu, handiti? Irworwo rudzi rweshuga zvakare. Tinodanawo aya makabhohaidhiretsi ari nyore . Nekuti chimiro chawo chemamorekuru chiri nyore kwazvo, anotorwa nyore nyore nemuviri uye anoshandurwa kuita simba.

Shuga idzi dziri kupi?

• Michero: Michero yakaita semango, mabhanana, nemapapaya ine shuga. Izvi zvakanaka kwazvo.
• Mukaka nezvigadzirwa zvemukaka: Mukaka neyogati, kufanana nezvigadzirwa zvemukaka, zvine rudzi rweshuga inonzi `(Lactose).`
• Shuga dzatinowedzera muchikafu: Shuga iyi inowanikwa muzvinhu zvakaita seshuga inowedzerwa mutii nekofi, zvinotapira, makeke, mabhisikiti, matofi, uye chokoreti.
• Zvinwiwa zvinotapira: Zvinwiwa zvakasiyana-siyana zvinotapira zvinowanikwa muzvitoro zvine shuga yakawanda.

Mhando idzi dzeshuga dzinopa muviri simba nekukurumidza. Ingofunga, kana uchinzwa kuneta, kudya muchero kunogona kuita kuti unzwe wakasununguka. Zvisinei, kudya shuga yakawandisa, kunyanya shuga yakagadzirwa, hazvina kunaka kumuviri. Zvinogona kukonzera kuwedzera uremu uye kuora kwezino. Saka, zvakanaka kudya chikafu chine shuga yechisikigo, senge michero.

Makabhohaidhiretsi Akaoma - Starches neFiber - Sosi ine simba ine hutano inogayiwa nyore nyore!

Izvi zvinonzi makabhohaidhiretsi akaomarara . Nekuti zvakagadzirwa nemamorekuru akawanda eshuga akabatana, semacheni marefu. Sechishongo chakagadzirwa nemaparera akawanda akasungirirwa pamwe chete. Saka zvinotora nguva kuti muviri uzvigaye. Asi izvozvo zvakanaka, nekuti ipapo muviri unowana simba zvishoma nezvishoma, kwete zvese panguva imwe chete. Saka unogona kugara uine nzara kwenguva yakareba.

Starches

Starch chinhu chinowanikwa kakawanda mukudya kwedu kukuru.

Ko starch iyi iri kupi?

• Zviyo: Mupunga (mupunga muchena, mupunga webrown), buckwheat, oats, bhari, chingwa (kunyanya chingwa chebran), manoodles, pasta, nezvimwewo.
• Mhando dzembatatisi: Mbatatisi, mbatatisi, mufarinya, nemadhamu.
• Mimwe miriwo nenyemba: Zvinhu zvakaita sechibage, pizi, nenyemba zvinewo starch.

Zvikafu izvi zvine sitachi zvinotipa simba ratinoda kuti tishande zuva rese.

Faibha

Faibha imhando yemakabhohaidhiretsi akaomarara. Asi chinhu chakakosha nezveizvi ndechekuti miviri yedu haigone kugaya faibha iyi zvizere. "Saka sei kuidya?" ungave uchishamisika. Kunyangwe faibha isingagayike, ine mabhenefiti akawanda kumuviri wedu!

Ndezvipi zvakanakira fiber?

• Zvinochengetedza ura huchishanda zvakanaka: Zvinoderedza matambudziko akadai sekuvimbiwa.
• Zvinopa kunzwa kwekuguta: Izvi zvinobatsira kudzora kudya zvakanyanya uye zvinobatsira kudzora uremu.
• Inobatsira kudzora huwandu hweshuga muropa: Izvi zvakakosha zvikuru kune vanhu vane chirwere cheshuga.
• Zvinobatsirawo kuderedza huwandu hwecholesterol muropa.

Mafiber aya ari kupi?

• Muchero: Kunyanya michero inodyiwa neganda (senge maapuro nemapeya).
• Muriwo: Muriwo wese, wakadai semiriwo, bhinzi, makarotsi, uye beets, une faibha.
• Zviyo zvese: mupunga webrown (mupunga mutsvuku), chingwa chebran, oats.
• Nzungu nezvikafu zvinogadzirwa nenzungu: nyemba, nyemba, nyemba dzegirini, nyemba.

Saka unonzwisisa here? Shuga, starch, uye faibha zvese makabhohaidhiretsi. Asi mabhenefiti anopiwa nerudzi rumwe nerumwe kumuviri wedu uye mashandiro azvo akasiyana zvishoma.

Muviri wedu unoshandisa sei makabhohaidhiretsi? - Nyaya diki!

Zvakanaka, ngationei kuti makabhohaidhiretsi aya atinodya anoshandurwa sei kuita simba mumuviri. Izvi zvakaita senyaya diki.

1. Kupinza chikafu mumuromo nekuchitsenga: Patinodya chikafu chine makabhohaidhiretsi (semuenzaniso, chidimbu chemupunga kana chidimbu chemuchero), mate ari mumuromo medu anotanga kuchigaya.

2. Rwendo rwekuenda mudumbu nemumatumbu: Chikafu ichi chinozoenda mudumbu, uye kubva ipapo chinoenda mudumbu diki. Apa ndipo panogayiwa makabhohaidhiretsi uye anoshandurwa kuita glucose, chinhu chiri nyore kwazvo. Fungidzira, sekunge tacheka chidimbu chikuru chehuni kuita zvidimbu zvidiki, mamorekuru makuru anonzi makabhohaidhiretsi anoputswa kuita mamorekuru madiki eglucose.

3. Kupinda kweglucose muropa: ``Glucose`` inogadzirwa nenzira iyi inobva yapinda muropa redu ichibva muura. Shuga yedu yeropa inokwira zvishoma. Izvi zvakajairika.

4. Basa re insulin: Kana huwandu hwe `(Glucose)` muropa hukawedzera seizvi, nhengo inonzi ` (Insulin) ` mumuviri wedu inoburitsa hormone inonzi `(Insulin)`. Uyu `(Insulin)` munhu akakosha zvikuru. Akaita sekiyi.

5. Simba remasero: `(Insulin)` ndiyo inovhura magonhi ezvikamu zvidiki zvemuviri wedu , masero , uye inobatsira `(Glucose)` muropa kuti ipinde mumasero. `(Glucose)` inopinda mumasero ndiyo yatinoshandisa sesimba. Yakaita semafuta emabhiriyoni einjini diki mumuviri wedu.

Chii chinoitika kune glucose yakawandisa?

Kana tikadya makabhohaidhiretsi akawanda kupfuura atinoda, shuga yakawandisa inotanga yachengetwa muchiropa netsandanyama dzedu seglycogen . Izvi zvakafanana nebhangi remagetsi. Inogona kushandiswa gare gare kana tichida simba. Zvisinei, kana paine shuga yakawandisa inosara mushure mekunge matura iwayo azara, inochengetwa mumuviri semafuta. Ndosaka vamwe vanhu vachiti kudya makabhohaidhiretsi akawandisa kunoita kuti munhu afute. Pane chokwadi pane izvozvo, asi zvinoenderana nerudzi rwemakabhohaidhiretsi atinodya, huwandu, uye nhanho yekushanda kwedu.

Saka, sei makabhohaidhiretsi achikosha kwatiri? Chii chinonzi makabhohaidhiretsi akanaka?

Zvino pamwe wava kunzwisisa kuti makabhohaidhiretsi akakosha kumiviri yedu.

• Simba guru: Uropi hwedu netsinga dzedu dzinowana simba radzo kubva ku(glucose)`. Izvi zvinoreva kuti makabhohaidhiretsi akakosha pazvinhu zvakaita sekufunga, kudzidza, uye kurangarira zvakanaka.
• Pakurovedza muviri: Makabhohaidhiretsi anopa simba kune zvese zvatinoita, kungave kumhanya, kusvetuka, kana kurovedza muviri.
• Mabhenefiti eFiber: Sezvatakambokurukura, makabhohaidhiretsi ane mabhenefiti akawanda pahutano hwedu.

Nzira yekusarudza makabhohaidhiretsi akanaka?

Ichi ndicho chinhu chakakosha. Haasi makabhohaidhiretsi ese akagadzirwa zvakaenzana. Tinofanira kuedza kudya makabhohaidhiretsi akaomarara, ane fibrous, uye ane hutano.Sarudza.

• Sarudza zviyo zvakakwana: chingwa chebran pachinzvimbo chechingwa chichena, mupunga webrown pachinzvimbo chemupunga muchena, buckwheat, oats, nezvimwewo. Izvi zvine fiber yakawanda nemavhitamini.
• Michero nemiriwo: Isa mhando dzakasiyana dzemichero nemiriwo mukudya kwako zuva rega rega. Izvi zvakazara neshuga yechisikigo, faibha, mavhitamini, uye zvicherwa.
• Nyemba: Idya zvinhu zvakaita senyemba, nyemba, nyemba dzegirini, uye nyemba nguva dzose. Izvi zvinopa mapuroteni pamwe nemakabhohaidhiretsi zvakanaka.
• Deredza shuga nezvikafu zvinotapira: Deredza kudya kwako zvinhu zvakaita semakeke, mabhisikiti, toffee, ice cream, nezvinwiwa zvinotapira zvakanyanya sezvinobvira. Izvi zvinongova macalorie asina chinhu asina zvinovaka muviri.

Fungidzira, kana ukadya oats nemukaka nemichero mangwanani, zvichakupa mavambo akanaka ezuva, fiber, nemavhitamini. Uye kana ukadya mupunga mutsvuku nemiriwo, nyemba, nehove zvemasikati, izvozvowo kudya kwakaringana.

Mamwe mafungiro asiri iwo nezvemakabhohaidhiretsi uye chokwadi

Dzimwe nguva pane mafungiro asiri iwo nezvemakabhohaidhiretsi munharaunda. Ngatizvitarisei izvozvo.

• "Makabhohaidhiretsi ese anokuita kuti ufute": Izvi hazvisi zvechokwadi zvachose. Sezvatakambokurukura, dambudziko riri murudzi uye huwandu hwemakabhohaidhiretsi atinodya. Kudya zvinhu zvakawandisa senge masiwiti neupfu kunogona kutungamira mukuwedzera uremu. Asi kudya makabhohaidhiretsi akanaka ane mwero senge zviyo, michero, nemiriwo hazvizodaro.
• "Kubvisa makabhohaidhiretsi ese kubva mukudya kwako kwakanaka pahutano hwako ": Ukuwo ipfungwa isiriyo. Miviri yedu, kunyanya pfungwa dzedu, inoda makabhohaidhiretsi kuti ive nesimba. Kubvisa makabhohaidhiretsi zvachose kunogona kukonzera kuneta, kurwadziwa nemusoro, uye kuoma kuisa pfungwa pachinhu chimwe chete. Chinhu chakakosha kusarudza makabhohaidhiretsi akakodzera uye kuadya nehuwandu hwakakodzera.

Yeuka, hapana chikafu chinogona kunzi "chakanaka" kana "chakaipa." Chinokosha kuenzanisa uye kuva nemwero.

Ngatirangarirei zvatakambotaura nezvazvo kamwe chete. (Mharidzo Yekuenda Kumba)

Zvakanaka, tataura zvakawanda nezvemakabhohaidhiretsi nhasi, handiti? Ngatizvipfupisei zvese zvishoma tozviyeuka.

• Makabhohaidhiretsi ndiwo mushonga mukuru unopa muviri wedu simba, sepeturu yemotokari.
• Kune mhando mbiri huru dzemakabhohaidhiretsi: shuga (simba rinokurumidza) uye starch/fiber (simba rinononoka, rinogara kwenguva refu).
• Miviri yedu inogaya makabhohaidhiretsi kuita glucose , iyo, nerubatsiro rwehomoni inonzi insulin, inopa simba kumasero.
• Kusarudza makabhohaidhiretsi akanaka kwakakosha zvikuru. Zviyo, michero, miriwo, nenyemba ndizvo zvakanakisisa.
• Deredza kudya zvine shuga yakawanda nezvinwiwa, uye kudya zvine makabhohaidhiretsi akacheneswa zvakanyanya sezvinobvira.
• Hazvina kunaka kubvisa zvachose makabhohaidhiretsi kubva mukudya kwako.Kudya makabhohaidhiretsi akanaka akaenzana uye akakwana kwakakosha kuti munhu ave nehupenyu hwakanaka.

Saka, ndinovimba kuti wava kunzwisisa zvakajeka nezvemakabhohaidhiretsi nhasi. Paunotarisa ndiro yako, wava kuziva kuti makabhohaidhiretsi ari mairi uye kuti akakosha sei mumuviri. Kuti urambe uine hutano, zvakakosha kuziva zvatinodya. Kana uine mimwe mibvunzo, usakanganwa kubvunza nyanzvi yezvekudya kana chiremba.

Makabhohaidhiretsi , shuga, starch, glucose, insulin, simba, chikafu chine hutano