Uye kudarika kwavo kunotungamirira kwete kungorema, asiwo kune zvirwere zvakakomba zvakadai sorudzi rwechipiri chirwere cheshuga, arterial hypertension, ischemic disease. Semuenzaniso, kudya kwakadzika-carb kunotyisa zvakare, sezvakangoita ma calori ivo pachavo. Saka, tinokurudzira kuti iwe uteerere mazano edu. Iwe uchagara uine hutano uye unotarisa zvikuru. Carbohydrates, kubva kwaunoita uremu inokuvadza zvikuru.
Mharidzo muBhoti
Vagadziri vanowanzotora zvakanaka "kuvanza" ma carbohydrates ari nyore mazita akanaka uye asina kujeka pamavara. Dzivisa michina nemishonga:
- high fructose corn syrup / corn syrup;
- maltose / maltitol syrup / maltodextrin;
- fructose, glucose, dextrose, galactose, lactose, sucrose;
- rice sirapi, maple syrup;
- tsanga shuga / panach, tsvuku tsvuku nemarudzi ayo (demerara, kusununguka, Barbados / muskovado, turbine);
- Shuga yakaiswa, shuga yakawanda, shuga yakakoswa;
- treacle / molasses, malt, uchi.
Chii, neiko, rini?
Kunyanya zvinokonzerwa nemakrohydrates ari nyore, kudya zvokudya zviduku uye zvikamu zviduku, iwe uchachengetedza hutsika hwakasimba hwehuga muropa rako, usaita insulini "kumuka" pasina. Uye haazoshandisi glucose mafuta uye anoichengeta. Heano mamwe mazano anobatsira kuderedza kusvibiswa kwemakrohydrates uye nyore kuwana izvo zvakaoma. Kana iwe uchida kudya chimwe chinhu chinotapira kana chakanaka, tanga kudya nemaprotein, zvino idya makate-ehydrates, ugosiya makarubhaidhadha ega ega. Pamberi kwemasikati, idya zvokudya neGI 50-55, masikati - kwete kupfuura 35.
Low-carbohydrates diet: "for" uye "against"
Atkins kudya, iyo Montignac system, kudya kweDr. Perricone, iyo Kremlin ... Zvose izvi zvakaderera zve-carbohydrate weight loss scheme kwemakore mazhinji hazvikanganisi kufarirwa kwavo. Uye hazvishamisi: mushure mezvose, kusabvisa furasi uye shuga kubva pakudya uye kuderedza kushandiswa kwemichero inotapira nemiriwo (beet, chibage), tinoita kuti muviri upedze mafuta, kugadzirisa glucose yakakodzera kubva kwavari. Mapurotini anodya ane ngozi kumumuviri zvakare nokuti kana pasina huwandu hwakawanda hwemakhahydrates, muviri unotanga kugamuchira glucose, kwete chete kubva kumafuta, asiwo kubva mumasumbu. Vavengi vezvokudya zvakadaro vanoratidza mutoro unorema paitsvo uye nechiropa, izvo zvinofanira kushanda mumamiriro ekukurumidzira kuti vabvise kubva muropa izvo zvakagadzirwa nekuparara kwamafuta acids: miviri ye ketone. Kuti urege kuzvitorera simba, asiwo kuti usapora, vanachiremba vanokurudzira kutevera zvinotevera kudya. Izvo zvine mapurotheni-carbohydrate karikudya, iyo yakafanana mukugadzirwa, asi hafu yehukuru hwemasikati uye kudya kwemanheru. Yeuka mutemo mukuru: kunyanya chigadzirwa chacho chine shuga uye / kana yakagadziridzwa furasi uye shoma shoma, zvinowedzera kukuvadza muviri wedu. Zvine makedhijidhini zvakanyanyisa zvinowanikwa pakarepo, kunyange zvakakurumidza kudarika starch, iyo inotanga kuputsika ne enzymes.