Kana uri kuedza kuderedza uremu kana kugara uine hutano hwakanaka, pamwe wakanzwa chirevo chinoti, "Usadye makabhohaidhiretsi, uchawedzera uremu." Paunoona zvinhu zvakaita semupunga, chingwa, uye manoodles, pamwe unotya zvishoma, handiti? Makabhohaidhiretsi anowanzo kuve ekutanga kupomerwa mhosva yekuwedzera uremu uye zvirwere zvakaita sechirwere cheshuga. Asi makabhohaidhiretsi ese muvengi wedu zvechokwadi here? Kutaura chokwadi, kwete. Makabhohaidhiretsi ndiwo mafuta makuru anopa miviri yedu simba. Dambudziko nderekuti hatinyatsonzwisisi musiyano uripo pakati pemakabhohaidhiretsi 'akanaka' ne 'akaipa'. Saka nhasi, ngatitaure nezvazvo nenzira iri nyore.
Chii chinonzi makabhohaidhiretsi ari nyore uye akaomarara?
Makabhohaidhiretsi anogona kukamurwa kuita mapoka maviri makuru: makabhohaidhiretsi ari nyore uye makabhohaidhiretsi akaomarara. Kunzwisisa musiyano uripo pakati pezviviri izvi kuchakubatsira kusarudza zvine hutano.
Macarbohydrate Ari Nyore Akafanana Neshamwari Dzakaipa
Zvichitaurwa zviri nyore, aya ndiwo marudzi atinofanira kungwarira. Akagadzirwa nezvikafu zvakacheneswa. Izvi zvinoreva kuti akabviswa faibha nezvinovaka muviri zvakawanda. Nekuda kweizvozvo, paanopinda mumiviri yedu, anogayiwa nekukurumidza, zvichikonzera kukwira kwehuwandu hweshuga muropa kamwe kamwe. Fungidzira uchinwa chinwiwa chine shuga. Unonzwa sekunge wava nesimba rakangoerekana rabuda. Asi zvinongogara kwenguva pfupi chete. Mushure mechinguva, unonzwa kuneta zvakare uye nzara. Izvi ndizvo zvatinodaidza kuti 'shuga yakadonha'. Nekuti tinogara tichinzwa nzara, tinodya zvakawanda kupfuura zvatinofanira kudya. Mugumisiro wacho? Kuwedzerwa kwenjodzi yezvirwere zvakaita sekurema, chirwere cheshuga, uye BP.
Kunyangwe izvi zvichikurumidza kupa simba, simba iroro rinorasika nekukurumidza. Sezvakaita bepa rinobatidza nekukasira rodzima.
Makabhohaidhiretsi Akaoma Akafanana Neshamwari Dzepamoyo
Aya ndiwo marudzi emacarbohydrate anobatsira zvikuru miviri yedu. Anowanikwa muchikafu chezvirimwa. Azere nezvinovaka muviri zvakawanda zvakaita sefiber, mavhitamini, uye maminerari. Nekuda kwefiber iyi, anogayiwa zvishoma nezvishoma mumiviri yedu. Nekuti anogayiwa zvishoma nezvishoma, glucose kana shuga inowedzerwa muropa redu zvishoma nezvishoma uye nenzira inodzorwa. Izvi zvinodzivirira huwandu hweshuga muropa kuti husakwire kamwe kamwe. Zvakare, sezvo zvichiita kuti unzwe wakaguta kwenguva yakareba mushure mekudya, kudya nguva nenguva kunodzorwawo.
| Rudzi rwemakabhohaidhiretsi | Mienzaniso (zvinhu zvakajairika muSri Lanka) |
|---|
| Zvinhu Zvakaipa zve'Carbohydrates Zviri Nyore' zveKuganhurira | - Chingwa chichena, mabhanzi
- Mupunga muchena
- Manoodles nepasta zvakagadzirwa neupfu hwakanatswa
- Makeke, mabhisikiti, ndiro dzinotapira
- Zvinwiwa zvine shuga
|
| Zvinhu zvekuwedzera pakudya kwako kuti uwane 'makabhohaidhiretsi akaomarara' akanaka | - Mupunga weBran (mupunga mutsvuku, nadu)
- Chibage , oats, bhari
- Nyemba dzakadai senyemba, nyemba, nyemba dzegirini, uye nyemba
- Mbatatisi, mbatatisi, mufarinya
- Muriwo nemichero (kunyanya kana yakabviswa ganda)
|
Ngatidzidzeiwo nezve Fiber, Starch, uye Shuga.
Makabhohaidhiretsi anogona kukamurwazve muzvikamu zvitatu: faibha, starch, uye shuga.
- Fiber: Idzi imhando yemacarbohydrate akaomarara anowanikwa muzvikafu zvezvirimwa izvo miviri yedu isingagone kugaya zvakakwana. Zvisinei, dzinobatsira zvikuru mukuchengetedza kugaya kwedu kwakanaka, kudzivirira kuvimbiwa , uye kuita kuti tinzwe takaguta.
- Starch : Izvi zvakare makabhohaidhiretsi akaomarara. Zvinopa miviri yedu simba pamwe nemavhitamini nemaminerari. Starch yakawanda muzvikafu zvakaita sembatatisi, mbatatisi, zviyo , nenyemba.
- Shuga: Kune mhando mbiri dzeshuga. Shuga yechisikigo inowanikwa muzvinhu zvakaita semichero nemukaka. Shuga yakawedzerwa inowedzerwa muzvikafu kuti iwedzere kunaka kwazvo. Miviri yedu hainyatsonzwisisi musiyano uripo pakati pezviviri izvi, zvese zviri nyore makabhohaidhiretsi. Zvisinei, kana ukadya michero, unowana zvinhu zvakawanda zvakanaka zvakaita sefayibha nemavhitamini pamwe chete neshuga. Asi kana ukadya chokoreti, unowana macalorie asina chinhu neshuga chete. Ndosaka tichifanira kungwarira zvikuru neshuga idzi dzakawedzerwa.
Ndezvipi zvakanakira zvekudya zvine hutano zvine makabhohaidhiretsi?
Makabhohaidhiretsi akanaka uye akaomarara akakosha kuti muviri wedu ushande zvakanaka. Kana akashaikwa, matambudziko mazhinji anogona kumuka.
Makabhohaidhiretsi ane hutano anopa simba kuhurongwa uhwu mumuviri wedu:- Uropi
- Itsvo
- Tsandanyama dzemwoyo
- Sisitimu yetsinga yepakati
- Sisitimu yekugaya chikafu
Kana nhengo idzi dzikawana simba rakakwana, mashandiro adzo anovandudzika uye njodzi yekubatwa nezvirwere zvakaita sechirwere cheshuga nechirwere chemwoyo inoderera. Kana muviri ukasawana makabhohaidhiretsi akanaka akakwana, zviratidzo zvakaita se:- Musoro
- Kuneta
- Kushaya simba
- Kuomerwa nekuisa pfungwa pachinhu chimwe chete
- Kusvotwa
- Kuzvimba
- Kushomeka kwevhitamini nemaminerari
Nzira yekusarudza makabhohaidhiretsi akanaka?
Hazvidikanwi kuti uve nyanzvi yezvekudya kuti uite izvi. Unogona kuzviita nematanho mashoma ari nyore. Chinhu chinonyanya kukosha ndechekutsiva makabhohaidhiretsi akaipa nemakabhohaidhiretsi akanaka pachinzvimbo chekuabvisa zvachose.
Nzira yePlate
Iyi inzira iri nyore uye inoshanda. Kamura ndiro yauri kudya muzvikamu zvina mupfungwa.- Hafu yendiro (zvikamu zviviri): Zadza nemiriwo isina sitachi yakawanda, ine faibha yakawanda. (semuenzaniso kabichi, bhinzi, sipinachi, gourd inovava , lettuce)
- Chikamu chendiro yako (chikamu chimwe chete): Isa parutivi chikafu chine starch. Ichi chingava mupunga (mupunga webrown ndiwo wakanakisisa), mbatatisi, mbatatisi, nyemba, nezvimwewo.
- Nguva yasara (chikamu chekupedzisira): Isa kune mapuroteni asina mafuta akawanda. (semuenzaniso hove, huku, mazai, nyemba)
Kutsiva kuri nyore
- Panzvimbo pechingwa chichena: Sarudza chingwa chegorosi rose, chingwa chefurawa yeatta, kana chingwa chezviyo zvese.
- Panzvimbo pemupunga muchena, jaira kudya mupunga mutsvuku (mupunga mutsvuku/mupunga mutsvuku).
- Panzvimbo pezvinwiwa zvine shuga: Inwa chimwe chinhu chechisikigo senge mvura, nwiwa, kana muto weorenji.
- Kana uchida kudya zvinotapira: Idya muchero pane keke kana mabhisikiti.
Kana uine chirwere chakadai sechirwere cheshuga, iva nechokwadi chekuti wataura nachiremba wako usati waita chero sarudzo nezvekudya kwako. Iye anogona kukubatsira kusarudza kudya kwakakunakira. Mharidzo Yekuenda Nayo Kumba
- Haasi makabhohaidhiretsi ese akaipa. Anokosha pakupa simba kumiviri yedu.
- Tinofanira kutarisa pamakabhohaidhiretsi 'akanaka' kana kuti akaomarara.Mienzaniso inosanganisira mupunga wegorosi, zviyo, miriwo, michero, nenzungu.
- Deredza kudya makabhohaidhiretsi asina kunaka kana kuti asina kunaka . Izvi zvinosanganisira chingwa chichena, mupunga muchena, shuga, uye zvikafu nezvinwiwa zvinotapira.
- Pakutenga chikafu chakagadziriswa, verenga zvakanyorwa kuti uone kuti chine 'shuga yakawedzerwa' yakawanda sei.
- Kushandisa 'Plate Method' kunobatsira zvikuru pakuenzanisa kudya kwako.
- Kana uine chirwere chipi zvacho, zvakakosha kuti ubvunze chiremba wako usati wachinja chero kudya.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga