Vanhu vazhinji vane hukama husinganzwisisike nemakabhohaidhiretsi, kana kuti "makabhohaidhiretsi" sezvatinozviziva tese. Tese tinoda kuravira kwezvikafu zvakaita sechingwa, pasta, mbatatisi, nemupunga. Asi patinowedzera uremu kana kuva nechimwe chirwere, tinotanga tapomera chikafu ichi. Kangani kawakanzwa nyaya yekuti "Ndakaguta nemupunga"? Asi makabhohaidhiretsi haasi akanaka kana kuti akaipa. Zvizhinji zvezvikafu zvatinodya zvine makabhohaidhiretsi. Zvakare, makabhohaidhiretsi ndiwo sosi huru yesimba, kana kuti mafuta, ayo miviri yedu inoda kuti ishande mukati mezuva rose.
Zvichitaurwa zviri nyore, chii chinonzi makabhohaidhiretsi?
Makabhohaidhiretsi chinhu chikuru chinodiwa nemuviri wedu muhuwandu hwakawanda, chinonzi macronutrient . Zvimwe zvinovaka muviri zviviri zvikuru zvatinoda muhuwandu hwakawanda mapuroteni nemafuta . Pamusoro pezvo, kune zvinovaka muviri zvatinoda muhuwandu hudiki, zvakaita semavhitamini nemaminerari , atinodaidza kuti micronutrients.
Makabhohaidhiretsi anogona kukamurwa muzvikamu zviviri zvikuru:
1. Makabhohaidhiretsi Asiri: Izvi zvinogayiwa nekukurumidza. Nokudaro, zvinogona kukonzera kuwedzera kamwe kamwe kwehuwandu hweshuga muropa. Izvi zvinogonawo kukonzera kuwedzera uremu nekufamba kwenguva.
2. Makabhohaidhiretsi Akaoma: Izvi zvinotora nguva yakareba kuti zvigayiwe uye zvine zvinovaka muviri zvakawanda zvakakosha zvakaita sefaibha , mavhitamini, uye maminerari.
Paavhareji, munhu mukuru ane hutano hwakanaka anofanira kuwana pakati pe45% ne65% yemacalorie ake ese ezuva nezuva kubva kumacarbohydrate. Kune munhu anodya macalorie 2,000 pazuva, aya angangoita magiramu 275. Zvisinei , huwandu uhwu hunogona kusiyana zvichienderana nezera rako, huwandu hwekuita kwako, uye hutano hwako . Saka zvakanaka kutaura nachiremba wako nezvehuwandu hwakakunakira. Zvakakosha kuwana akawanda emacarbohydrate ako kubva kumacarbohydrate ane hutano uye akaomarara.
Mhando nhatu dzemakabhohaidhiretsi muzvikafu zvatinodya
Kune mhando nhatu huru dzemakabhohaidhiretsi muzvikafu zvatinodya nekunwa. Kana ukanyatsonzwisisa izvi, zvichave nyore kwauri kusarudza pakati pezvakanaka nezvakaipa.
| Rudzi rwemakabhohaidhiretsi | Tsananguro | Mienzaniso |
|---|---|---|
| Shuga | Aya ndiwo makabhohaidhiretsi ari nyore. Mamwe anowanikwa muchikafu. Mamwe anowedzerwa nenzira yekugadzira chikafu. | Fructose iri mumichero, lactose iri mumukaka nezvigadzirwa zvemukaka, shuga inowedzerwa kuzvinwiwa zvinotapira, makeke, nemabhisikiti. |
| Starches | Idzi imhando yemacarbohydrate akaomarara anoumbwa nemamorekuru akawanda eshuga akabatana. | Mupunga (kunyanya mupunga webran), mbatatisi, mbatatisi, mufarinya, zviyo, nyemba dzakadai sechizi, nyemba, nenyemba. |
| Faibha | Iyi imhando yemakabhohaidhiretsi akaomarara. Zvisinei, miviri yedu haigone kugaya izvi. Nokudaro, zvinopfuura nemudumbu uye zvinobuda mutsvina. | Muriwo, michero, miriwo, oats, nyemba, zviyo zvese, nzungu. |
Ndezvipi zvakanakira kudya makabhohaidhiretsi akanaka mumuviri?
Zvakakosha zvikuru kuisa mhando dzakakodzera dzemakabhohaidhiretsi mukudya kwako. Heano zvimwe zvikonzero zvinoita kuti:
- Kupa simba: Makabhohaidhiretsi ndiwo manyuko makuru emuviri wedu. Anopatsanuka kuita glucose, iyo inopa simba kuuropi hwedu netsandanyama. Mapuroteni kana mafuta hazvigone kupa simba zvinobudirira.
- Zvekudya zvine hutano: Makabhohaidhiretsi anobva muzvikafu zvakakwana, zvakaita semichero, miriwo, nezviyo zvakakwana, azere nemavhitamini, zvicherwa, uye zvinovaka muviri zvinorwisa zvirwere.
- Wana Fiber: Pamusoro pekubatsira kugaya chikafu , fiber inobatsira kuderedza cholesterol muropa uye kudzora huwandu hweshuga muropa. Kudya chikafu chakapfuma mufiber kunogonawo kuderedza njodzi yezvirwere zvemwoyo nedzimwe mhando dzekenza .
- Zvinobatsira kuchengetedza huremu hwakanaka: Funga nezvazvo, unonzwa wakaguta kana ukadya chingwa chegorosi rose kupfuura zvaunonzwa kana ukadya zvidimbu zviviri zvechingwa chichena, handiti? Chikonzero ndechekuti makabhohaidhiretsi akaomarara ane faibha. Izvi zvinoita kuti unzwe wakaguta, izvo zvinobatsira kudzora kudya zvakanyanya. Ingano huru kuti makabhohaidhiretsi ane hutano anokonzera kuwedzera uremu.
Saka munofungei nezvekudya uku 'kwemacarbohydrate mashoma'?
Vanhu vanoedza kuderedza huremu vanowanzo tungamirirwa kukudya zvine mafuta mashoma kana kuti zvine makabhohaidhiretsi mashoma. Nzira dzese idzi dzinogona kukubatsira kuderedza huremu. Zvisinei, kumwe kutsvagurudza kwakaratidza kuti kudya kusina mafuta akawanda kunogona kukubatsira kuderedza mafuta akawanda mumuviri.
Paunotanga kudya zvine macarbohydrate mashoma, unganzwa sekunge uri kudzikira uremu nekukurumidza mumazuva mashoma ekutanga. Chikonzero chikuru cheizvi kurasikirwa nemvura inochengetwa mumuviri wako. Hazvisi zvekupisa mafuta zvakanyanya.
Uyewo, kudya kushoma kwemakabhohaidhiretsi kunogona kuva nemafuta akawanda akazara, izvo zvisina kunaka pahutano hwemwoyo nekufamba kwenguva.
Muzvidzidzo zviviri zvakaitwa neNational Institutes of Health, vatori vechikamu vakakumbirwa kuti vadye chikafu chakapihwa chete, vasina kuuya nechikafu chekunze. Mune imwe ongororo, vatori vechikamu vakakumbirwa kuti vaedze kudya kwemafuta mashoma uye kwemafuta mashoma. Kunyangwe kudya kwese kwakaguma nekudzikira kwehuremu, kudya kwemafuta mashoma kwakaguma nekudzikira kwemafuta emuviri zvakanyanya .
Saka, pane kungoerekana warega kudya mupunga nechingwa zvachose, kuchenjera kungwarira mhando nehuwandu hwemakabhohaidhiretsi aunosarudza .
Makabhohaidhiretsi neShuga yeRopa
Kana uine chirwere cheshuga uye uchinetseka nehuwandu hwemakabhohaidhiretsi aunodya, zvakakosha zvikuru kuziva pfungwa idzi mbiri.
1. Glycemic Index (GI): Muchidimbu, iyi ndiyo chiyero chekuti makabhohaidhiretsi ari muchikafu anoshandurwa nekukurumidza sei kuita shuga. Zvikafu zvine GI yakakwira zvinokwidza huwandu hweshuga muropa nekukurumidza.
2. Glycemic Load (GL): Haugone kusarudza kana chikafu chakanaka kana chakaipa zvichibva paGI chete. Nekuti hachitarisi huwandu hwatinodya. Semuenzaniso, watermelon ine GI yakakwira, asi huwandu hwemakabhohaidhiretsi ari muchidimbu chewatermelon yatinodya hwakaderera. Glycemic load (GL) inotarisawo huwandu hwechikafu chatinodya. Nokudaro, iyi GL value inobatsira zvikuru pakugadzirisa chirwere cheshuga uye kusarudza chikafu chine hutano.
| Kupatsanurwa kwezvikafu zvichienderana neglycemic load | |
|---|---|
| Zvikafu zvine mutoro wepamusoro weglycemic zvinofanirwa kuderedzwa | |
| Chokoreti, tofi, masiwiti | Zviyo zvekudya zvemangwanani zvakagadziriswa |
| Machipisi | Mupunga muchena, chingwa chichena |
| Mbatatisi dzakabikwa | Chinwiwa chinotapira |
| Zvikafu zvine hutano zvine mutoro wakaderera weglycemic wekusarudza kubva | |
| Maapuro, maranjisi, mapeya | Nzungu dzakadai senzungu nemacashew |
| Nyemba, nyemba, nyemba | Muriwo wakaita semakarotsi, bhinzi, kabichi |
| Oats, zviyo zvebran | Yogati (isina shuga) |
Mharidzo Yekuenda Nayo Kumba
- Makabhohaidhiretsi ndiwo manyuko makuru emuviri wedu. Haasi muvengi. Chinokosha imhando uye huwandu hwemakabhohaidhiretsi aunoda.
- Sarudza makabhohaidhiretsi akaomarara akadai sezviyo, miriwo, nemichero pachinzvimbo chemakabhohaidhiretsi akapfava, akadai seshuga, chingwa chichena, nemupunga muchena.
- Kudzikira kwehuremu kwekutanga pakudya kusina makabhohaidhiretsi akawanda kunokonzerwa nekurasikirwa nemvura, kwete kudzikira kwemafuta. Pakudya chero kupi zvako, funga nezvehutano hwemwoyo.
- Kana uine chirwere cheshuga kana chimwe chirwere, zvinobatsira zvikuru kuziva huwandu hweglycemic mukudya kwako paunosarudza chikafu.
- Usati waita chero shanduko huru pakudya kwako, kunyanya kana uine chirwere, iva nechokwadi chekutaura nachiremba wako kana wemishonga kuti akupe mazano.
makabhohaidhiretsi, zvinovaka muviri, kuderedza uremu, chirwere cheshuga, glycemic index, glycemic load, chikafu chine hutano, starch, fiber, shuga
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