Ugboro ole ka ị na-anụ okwu ahụ - iji ghara ibu ibu, ịkwesịrị ịkwụsị iri nri carbohydrates, na-ekwu carbohydrates, ọ bụ naanị achịcha na sweets. Ewo, ebe enwere nghọtahie. Na-enweghị "ndị carbohydrates ndị na-emerụ ahụ" anyị agaghị enwe ike ịhazi abụba na ndị na-edozi ahụ, n'oge na-adịghị anya, imeju ga-ajụ ịrụ ọrụ ọ bụla, ma onye na-azụkarị carbohydrates bụ ụbụrụ. Ma, olee otu ị ga-esi jụ ya?
Kedu ihe dị iche n'etiti "ezi" na "ihe ọjọọ"?
Ihe niile bụ carbohydrates, dị ka eziokwu, na protein na abụba, n'ikpeazụ, aghọrọla glucose, nke ahụ bụ - ike dị ọcha, nke, site n'ụzọ, bụ onye nnọchianya nke carbohydrates ngwa ngwa, ma e wezụga ha, enwerekwa carbohydrates dị ụfụ. Nkewa nhazi na-adabere n'otú ngwa ngwa carbohydrate nwere ike kewaa n'ime glucose. Ya mere, anyị na-enweta ngwa ngwa carbohydrates dị ngwa na ngwa ngwa, nke nwere akara elu glycemic dị elu (GI).
Nri carbohydrates ngwa ngwa
Obere carbohydrates dị egwu na-emerụ ahụ n'ihi na ọ na - ekezi ozugbo na glucose, ọbara ya dị elu (oke!), Na pancreas aghaghị ịhapụ insulin, nke na - eme ka glucose ghọọ abụba. Mgbe usoro a ezuchara, anyị na-enwekwa ọchịchọ ịzụlite shuga, ma rie swiiti nke abụọ, ya mere, ọ nwere ike ime na-adịghị agwụ agwụ. N'ihi ya, anyị nwere oke ibu na ntighasị nke pancreas.
Ngwa carbohydrates ngwa ngwa na nri dịkarịsịrị, ebe a bụ ndị a ma ama na ndị a ma ama:
- shuga, mmanụ aṅụ (nke aṅụ sitere na shuga);
- achịcha, sweets, kuki, ice cream;
- chocolate;
- jam, jam;
- osikapa ọcha, oatmeal;
- mkpụrụ obi ụtọ - painiapulu, mkpụrụ vaịn, anyụ, egusi.
Iji wepu ihe niile, n'ezie agaghị ekwe omume, mana iji belata dị ka o kwere mee, na-eri sweets naanị n'ụbọchị ezumike - na ike anyị!
Jiri nwayọọ ma ọ bụ carbohydrates na ala GI
N'ihe banyere ngwaahịa ndị nwere obere carbohydrates, ha, n'ezie, adịchaghị. Ekele maka ụdị carbohydrates dị otú a, mmụba ọbara shuga na-amụba nwayọọ nwayọọ, pancreas adịghị mkpa iji mee njem na mberede-na-atụgharị, nke pụtara na mmụọ anyị adịghị adaba otú ahụ. Ọnụ ọgụgụ nke carbohydrates na nri kwa ụbọchị kwesịrị ịbụ ihe karịrị pasent 50, a ghaghị inweta ọkwa a site na ngwa ngwa carbohydrates na nri.
Tụlee ihe nwere carbohydrates ngwa ngwa:
- macaroni na ọka wheat dum ;
- ọka bali, ihe nko nile;
- apụl, pears, plums, kiwi, mkpụrụ vaịn, apricots a mịrị amị;
- acha ọcha ọcha, Brussels, tomato, kọlịflawa, eyịm;
- mushrooms, zucchini, spinach, ose.
Lezie anya na ahụike nke ahụ dum, n'ihi na ndị a bụ echiche ndị a na-apụghị ịgbanwe agbanwe. Ma ọ bụrụ na ị bụ ezé na-atọ ụtọ, na-eri sweets nanị n'ụbọchị ezumike, kwere m, uto ha na nke a ga-atọ ụtọ!