Abincin mai dauke da sinadarin Carbohydrate

Wadatacce

• Jerin abinci mai wadataccen carbohydrate
• Menene carbohydrates
• Abinci mai wadataccen sinadarin carbohydrates
• Abinci mai wadataccen mai sauƙin carbohydrates
• Menene kyawawan carbohydrates
• Yadda ake amfani da carbohydrates don samun karfin tsoka

Abincin da ke dauke da sinadarin carbohydrates, kamar su burodi, hatsi, shinkafa da dukkan taliya, muhimmin nau'i ne na kuzari ga jiki, kasancewar ana samar da sinadarin glucose ne a lokacin narkewa, wanda shi ne babban makamashi ga kwayoyin halittar jiki.

Lokacin da aka cinye abinci da yawa, jiki yana amfani da wani ɓangare don samar da kuzari kuma abin da ba a yi amfani da shi ba ana adana shi azaman mai a cikin ƙwayar adipose, yana fifita riba mai nauyi. Sabili da haka, dole ne a sarrafa yawan amfani da shi, ana ba da shawarar cin gram 200 zuwa 300 kowace rana a cikin abinci na normocaloric, duk da haka wannan adadin na iya bambanta gwargwadon nauyi, shekaru, jinsi da kuma motsa jiki da mutum ke aikatawa.

Game da mutanen da suke son rasa nauyi, yana da mahimmanci a sarrafa nau'in carbohydrate da aka cinye, da kuma rabon, kuma ya kamata su fi son abinci wanda ke ƙunshe da ƙananan carbohydrates da ƙarin fiber a cikin abubuwan da suke haɗuwa. Anan ga yadda ake cin abinci mai ƙananan-carb.

Jerin abinci mai wadataccen carbohydrate

Tebur mai zuwa yana da jerin abinci waɗanda ke da yawancin carbohydrates da adadin fiber:

Abincin da aka lissafa a cikin wannan teburin wasu irin abinci ne masu wadatar carbohydrates, amma kuma akwai wasu abincin da ke dauke da carbohydrates amma a cikin adadi kaɗan, kamar su madara, yogurt, cuku, kabewa, beets, karas, apples or pears, misali carbohydrates, amma ƙasa da. Wani abinci mai wadataccen carbohydrates shine rogon rogo, ana amfani dashi sosai don yin manioc gari. Koyi yadda ake cin manioc ba tare da kiba.

Menene carbohydrates

Carbohydrates, wanda ake kira carbohydrates, glycides ko saccharides, su ne ƙwayoyin da aka samar da mahaɗan ƙwayoyi kamar carbon, hydrogen da oxygen. Babban aikinta shine samarda kuzari cikin sauri ga jiki, saboda suna da saukin narkewa, amma duk da haka lokacin da ba'a kashe wannan kuzarin ba, ya ƙare da adana shi a cikin jiki kamar kitse a cikin ƙwayoyin adipose tissue.

Duk kayan lambu suna da carbohydrates kuma abinci kawai na asalin dabbobi wanda yake da carbohydrates shine zuma. Amfani da shawarar ku a cikin yawan abincin yau da kullun bazai wuce 60% na adadin adadin adadin kuzari a kowace rana ba.

Carbohydrates za a iya rarraba su azaman mai sauƙi da rikitarwa bisa ga halaye na ƙirar, tare da ɗakunan gidaje da manya cikin fiber sune mafi dacewa da za a ci a cikin abincin rage nauyi.

Abinci mai wadataccen sinadarin carbohydrates

Abincin da ke dauke da ƙwayoyin carbohydrates a hankali jiki zai narke, ana fitar da sikari a hankali cikin jini kuma yana taimakawa wajen samar da ƙoshin lafiya na wani tsawon lokaci, musamman idan abincin yana da yawan zare. Sabili da haka, abinci mai wadataccen ƙwayoyin carbohydrates ana rarraba su azaman suna da ƙananan glycemic index. Ara koyo game da glycemic index na abinci.

Abincin da ke cike da ƙwayoyin carbohydrates ba ƙananan abinci mai daɗi ba, kamar shinkafa da taliya iri-iri, da kuma hatsi, lentil, chickpeas, karas ko gyada.

Wadannan abincin sun dace da masu cutar sikari kuma suma a sha yayin aikin rage nauyi, saboda suma suna da bitamin B masu yawa, iron, zare da ma'adanai.

Abinci mai wadataccen mai sauƙin carbohydrates

Abincin da ke wadatacce cikin sauƙin carbohydrates shine waɗanda jiki yake saurin shanyewa a matakin hanji don amfani da shi azaman kuzari, yana sanya mutum jin yunwa da sauri, ba kamar hadadden carbohydrates mai cike da fiber ba. Wasu misalan carbohydrates masu sauki sune tataccen sukari, sukarin demerara, molasses, zuma, fructose da ke cikin fruitsa fruitsan itace da lactose, wanda shine sukarin da ke cikin madara.

Bugu da kari, akwai wasu kayan abinci da ake sarrafawa wadanda ke dauke da sikari mai yawa kamar su alawa, kayan sha mai taushi, marmalade, ruwan inabi masu ci gaban masana'antu, gumis da kayan zaki.

Wannan nau'ikan na carbohydrate yana kara yawan suga cikin sauri da sauri, don haka ake ganin yana da babban glycemic index, don haka ya kamata a kiyaye shi daga masu ciwon suga da kuma mutanen da suke son rage kiba.

Menene kyawawan carbohydrates

Duk da yake duk hanyoyin da ke samar da abinci mai guba suna da kyau, zabar wadanda suka fi lafiya ba abune mai sauki ba. Mafi kyawun zaɓi ga waɗanda suke son rage kiba ko inganta sakamakonsu a dakin motsa jiki shine cin cikakken abinci, ban da 'ya'yan itace da kayan marmari. Koyaya, yana da mahimmanci koyaushe a duba teburin abinci mai gina jiki don zaɓar mafi kyawun zaɓi, tunda yawancin samfuran sun ƙara sukari ko yawan mai.

Don haka, wasu ingantattun hanyoyin samun abinci mai ƙwanƙwasa saboda yawan zarensu shine:

• 'Ya'yan itacen fiber plum, gwanda, pear, strawberries, kiwi, mandarin, lemon, pitaya da peach;
• Dukan Abinci: shinkafa launin ruwan kasa, shinkafar hatsi, taliya mai ruwan kasa, burodi mai ruwan kasa ko burodin iri;
• Kayan lambu: kabeji, broccoli, farin kabeji;
• Hatsi: wake, wake, wake da wake;
• Hatsi: hatsi;
• Tubers: dankali mai zaki da bawo da doya

Abincin da ke cikin sukari, kamar su kek, kukis, sandunan hatsi da kayan zaƙi gaba ɗaya bai kamata a cinye su ba idan kuna son rage nauyi ko haɓaka ƙwayar tsoka.

Yadda ake amfani da carbohydrates don samun karfin tsoka

Don samun ƙarfin tsoka ana bada shawara a cinye ɓangarori da yawa na hadadden carbohydrates a cikin yini da kuma kafin horo, yayin da suke samar da kuzarin da jiki ke buƙata don motsa jiki. Har zuwa awa 1 bayan horo ana bada shawarar a ci wasu abinci mai wadataccen furotin, kamar su yogurt misali, don sauƙaƙe ribar ɗimbin tsoka.

Koyaya, don kyakkyawan sakamako, babban abin shine a shawarci masanin abinci mai gina jiki don shirya tsarin abinci mai gina jiki wanda zai dace da bukatun kowane mutum.

Kalli wannan bidiyon don koyon yadda ake amfani da carbohydrates don inganta sakamako a dakin motsa jiki: