Zvinonyatsozivikanwa kuti huwandu hwemagidhahydrates anopinda mumuviri wedu mukugadzirwa kwezvokudya zvinonyanya kuwanikwa mune zvekutengesa zvekudya zvemiti yakabva. Iyo yakakura zvikuru yemakrohydrates inowanikwa muzvikamu zvakasiyana zvechingwa (pavhareji kubva 40 kusvika 50 gramu mu 100 gramu yemugove), muzviyo (anenge 65 kusvika 70 gramu), pasita (70-75 gm). Iko yakawandisa zvikuru yemakhahydrates inowanika mukutengesa. Zvinokwanisika kutaura kuti shuga, iyo inoshandiswa pakugadzirwa kwemasipi, makeke, keke, chokoti nemamwe masipi, inenge yakakwana 100% yemakrohydrate.
Chikamu chemakinhydrates muhutano hwevanhu chinofungidzirwa zvakakwana muhuwandu huwandu hwe 56% wehuwandu hwekoriori hwezvokudya zvezuva nezuva. Tichifunga kuti 1 gramu yemakrohydrates inopa 4 kilocalories panguva yekudya mumuviri, uye mapeji emukadzi mukuru anofanira kupa 2600-3000 kcal pazuva, saka, saka, makodhihydrates anofanirwa kugoverwa anenge anenge 1500-1700 kilocalories. Iyi simba rinokosha inofananidzwa ne 375-425 magamu emakhahydrates.
Zvisinei, hazvina kukwana kuronga chiyero chezvikamu izvi zvekudya pane menyu uye inofunga nezvemagariro avo ekugadzirisa kudya kwakakwana. Ichokwadi ndechokuti inenge 80 muzana yega ega-gedhiidhidha inofanirwa kuenzanisirwa nezvikamu izvo zvinononoka kudyiwa mumutsara wepamuviri. Mienzaniso yezvinhu zvakadai semashizha, yakasvibiswa pane iyo inowanikwa muchingwa uye mupfuu wezvokudya, zviyo, mbatata. Zvose zvinoda muviri wemakrohydrates zvinofanira kusangana ne monosaccharides uye disaccharides. Inonyanya kukosha monosaccharides inosanganisira glucose uye fructose - kune dzakawanda mumiti yakasiyana-siyana uye michero ine sweetish flavor. Pakati pemasikirati, isu tinozivikanwa uye tinowanika sucrose, kana, sezvatinoti chinhu ichi muhupenyu humwe - shuga, inowanikwa kubva kune bheet kana shuga.
Nhengo huru yemakhahydrates muzvokudya zvedu ndeyokupa simba kune marudzi ose ehupenyu hwekuita mumuviri. Kusakwana kwakakwana kwezvinhu izvi muzvokudya kunotungamirira kuwedzerwa kwekushandisa simba kweprotein molecules, uye izvi, zvakare, zvinokanganisa zvakaipa zvekudzorera zvinowanikwa mumasumbu mushure mekuita maitiro epanyama. Nokudaro, nekudzidzira kushingaira mumakwikwi ekuchengetedza muviri, muwandu wemakhahydrates muzvokudya zvinogona kuwedzera zvishoma. Zvisinei, panguva imwe chete, inofanira kurangarirwa kuti nekudya zvakanyanya kwemahydrohydrates kunogona kuita basa rakaipa. Izvo zvakasara zvezvinhu izvi zvinogona kushandurwa kuva mafuta uye zvigadzirirwa nenzira yeadipose tissue, kuumba kudarika muviri. Kunyanya nyore nyore kukurudzira kuora muviri kwakadai semakrodihydrate sehuga, kudya kwakanyanyisa kwokuti, kana ukamwisa, kunotungamirira kuwedzera kwezinga reku cholesterol muropa, uye kunobatsirawo kukura kwemazino evhareji. Nhengo isina kunaka yezvokudya zvinotapira zvine shuga inogona kuderedzwa kuburikidza nekutora ndiro yakagadzirirwa kubva kune mamwe makhahydrates, ayo anoumba hwaro hwekunaka kwakanaka kweuchi, michero nemabriji.
Imwe yemakhahydrates, ayo avepo muzvokudya nhasi anonyatsotarisirwa zvikuru nekuda kwekugadzirwa kwebasa rawo rinokosha remuviri mumuviri, ndeye fiber. Pakuzobvumirwa nezvokudya, zvinokurudzira kushanda kwemukati, zvinokurudzira basa rinokosha re microflora rinobatsira kuvanhu, rinobvisa cholesterol uye zvinhu zvakasiyana-siyana zvinokuvadza kubva mumuviri. Kusadya kwakakwana kwefibhi nechingwa kunogona kutungamirira kuwedzerwa muropa rekutsvaira, chekukura kwechirwere cheshuga mellitus, cholelithiasis, appendicitis, kuvimbiswa, hemorrhoids. Nokudaro, basa remakinehydrates muzvokudya hazvifaniri kunge risingafungi. Nhamba ye fiber muzvokudya inofanirwa kunge inenge 20-25 gramu. Iko yakawanda yemakrohydratini inowanikwa mumaperesi, nyemba, mafuta akazara, zviyo, miriwo yakasiyana-siyana uye michero.
Saka, basa remakhahydrates mukuumbwa kwezvokudya zvinovaka muviri mune mufambiro wehupenyu hutano hwakanyanya. Kugoverwa kwakakosha kuri kufunga kuwanda kwezvinhu zvakakosha zvezvikamu izvi zvekudya kunovaka muviri kuchaita kuti hutano hwakanaka huvepo uye huchabatsira kudzivirira zvirwere zvakawanda.