Carananan Carbohydrates vs. Complex Carbohydrates

Wadatacce

• Fahimtar carbohydrates
• Carananan ƙwayoyi suna daidaita abinci mai sauƙi
• Sauƙaƙan abincin carb don kaucewa
• 1. Soda
• 2. Maganin gasa
• 3. Kunshin cookies
• 4. Ruwan 'ya'yan itace mai da hankali
• 5. Abincin karin kumallo
• Morearin mahimmancin carb, mafi kyau
• Hadadden carbs yakamata ku ci fiye da
• 1. Cikakken hatsi
• 2. 'Ya'yan itacen fiber
• 3. Kayan marmari masu dauke da fiber
• 4. Wake

Bayani

Carbohydrates wata babbar cuta ce mai gina jiki kuma ɗayan tushen tushen kuzarinka na jiki. Wasu shirye-shiryen asarar nauyi suna hana cin su, amma maɓallin shine gano madaidaicin katako - ba guje musu gaba ɗaya.

Wataƙila kun taɓa jin cewa cin abinci mai rikitarwa ya fi sauƙi mai sauƙi. Amma alamun abinci mai gina jiki ba koyaushe suna gaya muku idan abun cikin carbohydrate mai sauƙi ne ko mai rikitarwa ba.

Fahimtar yadda ake rarraba waɗannan abinci da yadda suke aiki a jikinku na iya taimaka muku zaɓi ƙwayoyin carbi masu kyau.

Fahimtar carbohydrates

Carbohydrates muhimmin abinci ne wanda aka samo shi a yawancin nau'ikan abinci.

Yawancinmu muna daidaita carbs da burodi da taliya, amma kuma zaka iya samun su a cikin:

• kayayyakin kiwo
• 'ya'yan itãcen marmari
• kayan lambu
• hatsi
• kwayoyi
• legumes
• tsaba
• abinci mai zaki da zaƙi

Carbohydrates sun kunshi abubuwa uku: zare, sitaci, da sukari.

Fiber da sitaci hadadden carbs ne, yayin da sikari mai sauƙi ne. Dogaro da kowane ɗayan waɗannan ana samun su a cikin abinci yana ƙayyade ingancin ɗinsa.

Carananan ƙwayoyi suna daidaita abinci mai sauƙi

Carananan carbs sugars ne. Duk da yake wasu daga cikin waɗannan suna faruwa ne ta hanyar halitta a cikin madara, yawancin ƙarafan ƙwayoyi a cikin abincin Amurka suna ƙarawa zuwa abinci.

Simpleananan carbs da aka ƙara zuwa abinci sun haɗa da:

• danyen sukari
• launin ruwan kasa
• masarar masara da babban-fructose masarar syrup
• glucose, fructose, da sucrose
• ruwan 'ya'yan itace tattara

Sauƙaƙan abincin carb don kaucewa

Tooƙarin gujewa wasu sanannun hanyoyin da aka saba amfani da su na keɓaɓɓiyar carbs kuma nemi wasu hanyoyin don biyan waɗannan sha'awar:

1. Soda

Soda na suga ba shi da kyau ga lafiyar ku ta hanyoyi da dama. Kuna iya gwada ruwa mai ɗanɗano da lemun tsami maimakon.

2. Maganin gasa

Gamsar da haƙori mai daɗi da fruita fruitan itace, maimakon kayan da aka toya cike da ƙananan carbi da kuma ƙarin sugars.

3. Kunshin cookies

Gasa kayanku ta amfani da maye gurbinsu kamar applesauce ko kayan zaki, ko kuma ku nemi wasu kayan hadin da ke dauke da hadadden carbi.

4. Ruwan 'ya'yan itace mai da hankali

Hanya mai sauƙi don guje wa mai da hankali ga 'ya'yan itace ita ce bincika alamun abinci mai kyau. Koyaushe zabi ruwan 'ya'yan itace dari bisa dari ko yin naku a gida.

Gwada girkinmu na kiwi strawberry juice.

5. Abincin karin kumallo

Ana yawan ɗora hatsin karin kumallo tare da sauƙin carbohydrates. Idan kawai baza ku iya kullun al'ada ba, bincika rundunoninmu na karin kumallo, daga mafi kyau zuwa mafi munin don lafiyar ku.

Morearin mahimmancin carb, mafi kyau

Carungiyoyin ƙwayoyin cuta suna haɗuwa a cikin ƙarin abubuwan gina jiki fiye da ƙananan ƙwayoyin cuta. Sun fi fiber yawa kuma suna narkewa a hankali. Wannan kuma yana sa su cika cikawa, wanda ke nufin sun kasance zaɓi mai kyau don kula da nauyi.

Hakanan suna dacewa ga mutanen da ke da ciwon sukari na 2 saboda suna taimakawa wajen sarrafa zafin sukarin jini bayan cin abinci.

Fiber da sitaci iri biyu ne na hadadden carbohydrates.Fiber yana da mahimmanci musamman saboda yana inganta ciwan hanji da kuma taimakawa wajen sarrafa cholesterol.

Babban tushen fiber na abinci sun haɗa da:

• 'ya'yan itãcen marmari
• kayan lambu
• kwayoyi
• wake
• dukan hatsi

Hakanan ana samun sitaci a wasu nau'ikan abinci iri ɗaya kamar zare. Bambancin shine wasu abinci ana ɗaukarsu mafi sitaci fiye da mai zare, kamar dankali.

Sauran abinci mai yawan sitaci sune:

• dukan burodin alkama
• hatsi
• masara
• hatsi
• wake
• shinkafa

Cikakken carbohydrates masu mahimmanci shine na dogon lokaci. Sun sauƙaƙa don kiyaye ƙoshin lafiya kuma har ma zasu iya taimakawa kariya daga cutar ciwon sukari na 2 da matsalolin zuciya da na gaba.

Hadadden carbs yakamata ku ci fiye da

Tabbatar kun haɗa da waɗannan ƙwayoyin carbohydrates masu haɗaka a matsayin ɓangare na yau da kullun na abincinku:

1. Cikakken hatsi

Cikakken hatsi shine tushen fiber, da potassium, magnesium, da selenium. Zaɓi ƙananan hatsi da aka sarrafa kamar su quinoa, buckwheat, da taliyar alkama duka.

2. 'Ya'yan itacen fiber

Wasu daga cikin waɗannan su ne apples, berries, da ayaba. Guji 'ya'yan itacen gwangwani tunda yawanci yana dauke da karin syrup.

3. Kayan marmari masu dauke da fiber

Ku ci yawancin kayan marmarin ku, ciki har da broccoli, ganye mai ganye, da karas.

4. Wake

Baya ga zare, wadannan sune ingantattun kayan abinci na abinci, iron, da potassium.

Zaɓar madaidaiciyar carbs na iya ɗaukar lokaci da motsa jiki. Tare da ɗan bincike da ido mai kyau don alamun abinci mai gina jiki, zaka iya fara zaɓin lafiya don ƙarfafa jikinka da kiyaye shi daga rikitarwa na dogon lokaci.

Carbs an yi su ne da zare, sitaci, da sukari. Diungiyar Ciwon Suga ta Amurka ta ba da shawarar samun fiber na gram 25 zuwa 35 a kowace rana.