"Mene ne carbohydrate?" yana daga cikin batutuwan da suka fi jan hankali. Saboda carbohydrates suna da illa ko lafiya? Tambayar sau da yawa tana damun mu.
Carbohydrates sune kwayoyin da ke dauke da wasu kaso na carbon, hydrogen, da oxygen atom. Yana daya daga cikin abinci mafi yawan rigima. Duk da yake akwai masu cewa ƙarancin amfani da carbohydrate yana da amfani ga lafiya, akwai kuma masu jayayya cewa carbohydrates suna da mahimmanci.
Duk abin da ra'ayin ku game da lamarin, ba za a iya musanta cewa carbohydrates suna taka muhimmiyar rawa a jikin mutum ba.
Menene carbohydrate?
Carbohydrate; Abinci ne ke baiwa jiki kuzari don ayyukan tunani da na zahiri. Narkar da wannan sinadari yana rushe abinci zuwa sukari da ake kira saccharides. Wadannan kwayoyin sun fara narkewa a cikin baki. Yana ci gaba a ko'ina cikin jiki don amfani dashi don abubuwa da yawa, daga aikin salula na yau da kullum zuwa girma da gyarawa.
Wataƙila kun ji cewa wasu carbohydrates suna "mai kyau" wasu kuma "mara kyau." Akwai manyan nau'ikan carbohydrates guda uku. Wasu carbohydrates suna faruwa ta halitta. Ana samun waɗannan a cikin 'ya'yan itatuwa da kayan marmari. Wasu kuma ana sarrafa su ana tace su. Ba su da abubuwan gina jiki. Abin da ake kira carbohydrates mai kyau sune waɗanda aka samo a cikin abinci na halitta. Mummunan su ne carbohydrates mai ladabi.
Menene carbohydrate?
Nau'in Carbs
Akwai nau'ikan carbohydrates guda uku:
Sitaci (hadaddun carbohydrates)
Sugars (carbohydrates masu sauƙi)
Lif
Dukansu carbohydrates masu sauƙi da hadaddun ana canza su zuwa glucose (sukari na jini). Carbohydrate mai sauƙi shine carbohydrate wanda ya ƙunshi ƙwayoyin sukari ɗaya ko biyu. Hadadden carbohydrates sun ƙunshi ƙwayoyin sukari uku ko fiye.
A gefe guda, ana samun fiber a cikin carbohydrates masu lafiya. Duk da haka, ba za a iya narkewa ko rushewa ba.
faruwa ta halittasauki sugars samu a cikin 'ya'yan itace da kiwo kayayyakin. Hakanan akwai sikari mai sauƙi da aka sarrafa da kuma tacewa waɗanda kamfanonin abinci ke ƙarawa abinci kamar soda, alewa, da kayan zaki.
Menene hadadden carbohydrates masu amfani?
Dukan hatsi
legumes
wake
Lenti
Peas
dankalin turawa,
Ana samun fiber a yawancin carbohydrates masu lafiya, kamar:
'Ya'yan itãcen marmari
kayan lambu
Dukan hatsi
wake
legumes
Yin amfani da fiber, hadaddun carbohydrates masu sauƙi da sauƙi daga tushen halitta yana kare kariya daga cututtuka. Har ma yana taimakawa wajen rasa nauyi. Wadannan carbohydrates sun ƙunshi kusan bitamin da ma'adanai masu yawa.
Amma carbohydrates da aka sarrafa da kuma masu tacewa suna da yawan adadin kuzari da ƙarancin abinci mai gina jiki. Yana haifar da kiba har ma da matsalolin da suka shafi kiba kamar nau'in ciwon sukari na 2 da cututtukan zuciya.
Abubuwan Carbohydrates
Yana ba da kuzari ga jiki
Ɗaya daga cikin abubuwan da ke cikin carbohydrates shine samar da makamashi ga jiki. Yawancin carbohydrates a cikin abincin da muke ci ana canza su zuwa glucose bayan an narkar da su kafin shiga cikin jini.
Ana ɗaukar glucose daga jini zuwa cikin sel na jiki kuma ana amfani da su don samar da kwayar mai mai suna adenosine triphosphate (ATP).
Sel sai amfani da ATP don sarrafa ayyuka daban-daban na rayuwa.
Yawancin sel a cikin jiki suna samar da ATP daga tushe iri-iri, kamar carbohydrates da fats. Amma idan kun ci waɗannan abinci tare, ƙwayoyin da ke cikin jiki za su yi amfani da carbohydrates a matsayin tushen makamashi na farko.
Yana ba da ajiyar makamashi
Idan akwai isasshen glucose a cikin jiki don biyan buƙatun yanzu, ana adana abubuwan da suka wuce don amfani daga baya.
Ana kiran wannan glycogen a cikin sigar glucose da aka adana. Ana samo shi da farko a cikin hanta da tsoka.
Lokacin da aka ɗauki duk glucose ɗin da yake buƙata kuma wuraren ajiyar glycogen sun cika, jiki yana jujjuya yawan carbohydrates zuwa ƙwayoyin triglyceride kuma yana adana su azaman mai.
Yana taimakawa kare tsokoki
Yin amfani da ko da ƙaramin adadin carbohydrates yana hana asarar ƙwayar tsoka da ke da alaƙa da yunwa.
Carbs suna rage rushewar tsokoki kuma suna ba da glucose a matsayin makamashi ga kwakwalwa.
Yana inganta lafiyar narkewa
Ba kamar sukari da sitaci ba, fiber ba ya canzawa zuwa glucose. Yana wucewa ta ciki ba tare da narke ba.
Akwai manyan nau'ikan fiber guda biyu: fiber mai narkewa da wanda ba a iya narkewa.
Ana samun fiber mai narkewa a cikin hatsi, legumes, ainihin 'ya'yan itatuwa, da wasu kayan lambu. Yayin da yake wucewa ta jiki, yana jawo ruwa kuma ya samar da wani abu mai kama da gel. Wannan yana ƙara ƙarar stool. Yana sauƙaƙe motsin hanji.
A gefe guda kuma, fiber maras narkewa yana ƙara girma zuwa stool. Ta hanyar motsa shi da sauri ta hanyar tsarin narkewa, yana taimakawa wajen kawar da maƙarƙashiya. Ana samun irin wannan nau'in fiber a cikin fata da tsaba na hatsi, 'ya'yan itatuwa da kayan marmari. Yin amfani da fiber maras narkewa yana kariya daga cututtukan tsarin narkewa.
Yana da amfani ga lafiyar zuciya da ciwon sukari
Tabbas adadin da ya wuce kimacarbohydrates mai ladabi cinyewa yana cutarwa ga zuciya kuma yana ƙara haɗarin ciwon sukari. Duk da haka, lokacin da kuke cin fiber mai yawa, yana amfani da zuciya da sukari na jini.
Yayin da fiber mai narkewa ke wucewa ta cikin ƙananan hanji, yana ɗaure ga bile acid kuma yana hana sake dawowa. Hanta tana amfani da cholesterol don yin ƙarin bile acid, kuma wannan cholesterol yana lalacewa a cikin jini.
A gaskiya ma, fiber mai narkewa yana jinkirta ɗaukar carbohydrates a cikin tsarin narkewa. Wannan yana ba da damar sukarin jini ya ragu bayan cin abinci.
Adadin Carbohydrates da ake buƙata a cikin Abincin
Rage amfani da carbohydrate yana daya daga cikin mafi kyawun hanyoyin rage kiba. Yana rage ci kuma ta atomatik yana sa ku rasa nauyi.
Wadanda ke ƙoƙarin rasa nauyi sun yanke carbohydrates a farkon wuri. Wannan shi ne yadda aka haifi abinci maras-carb. Carbohydrates kamar sukari da sitaci suna da iyaka a cikin wannan abincin. KAna cinye furotin da mai maimakon carbohydrates.
Karatu,rage cin abinci na carbohydrateYa nuna cewa yana rage ci. Yana taimakawa wajen rasa nauyi yayin da ake cinye ƙarancin adadin kuzari. Abincin ƙarancin carbohydrate yana da fa'idodi ban da asarar nauyi. Yana ba da ikon sarrafa sukari na jini, yana rage hawan jini da triglycerides.
Bukatun Carbohydrate na yau da kullun
Bukatun carbohydrate na mutum na yau da kullun ya dogara da shekaru, jinsi, tsarin jiki, matakin aiki, fifikon mutum, al'adun abinci, da matsayin lafiyar yanzu.
Mutanen da ke motsa jiki kuma suna da yawan ƙwayar tsoka suna jure wa carbohydrates lafiya fiye da mutane masu zaman kansu.
Lafiyar ƙwayar cuta abu ne mai mahimmanci. Lokacin da mutane suka shiga cikin ciwo na rayuwa, sun zama masu kiba kuma suna haɓaka nau'in ciwon sukari na 2. Mutanen da suka fada cikin wannan rukunin ba za su iya jure wa adadin carbohydrates daidai da waɗanda suke da lafiya ba. Wasu masana kimiyya suna da waɗannan matsalolin "rashin haƙuri na carbohydrate" sunansa.
Kuna iya ƙayyade adadin carbohydrates da kuke buƙata daga jerin da ke ƙasa;
Adadin Carbohydrate na yau da kullun
100-150 grams kowace rana
Wannan shine matsakaiciyar amfani da carbohydrate. Yana da adadin da ya dace ga mutanen da ke aiki, suna ƙoƙari su zauna lafiya da kuma kula da nauyin su. Yana yiwuwa a rasa nauyi tare da wannan adadin abincin carbohydrate, amma wajibi ne a ƙidaya adadin kuzari. Carbs za ku iya ci sun haɗa da:
Duk wani kayan lambu da za ku iya tunani.
'Ya'yan itãcen marmari da yawa a rana.
Hatsi masu lafiya kamar dankali, shinkafa, da hatsi
50-100 grams kowace rana
Idan kuna son rasa nauyi ba tare da wahala ba ta hanyar rage carbohydrates a cikin abinci, amfani da carbohydrate a cikin wannan kewayon cikakke ne. Anan akwai carbohydrates da zaku iya ci:
Kayan lambu da yawa.
Wataƙila 2-3 'ya'yan itatuwa a rana.
Mafi qarancin adadin sitaci carbohydrates.
20-50 grams kowace rana
Wannan shine kewayon carb inda fa'idodin metabolism ke shiga da gaske. Yana hanzarta asarar nauyi. Yana da madaidaicin kewayon ga mutanen da ke fama da rashin lafiya na rayuwa.
Lokacin da kuka ci ƙasa da gram 50 na carbohydrates kowace rana, jikin ku yana shiga cikin ketosis kuma jikin ketone yana ba da kuzari ga kwakwalwa. Wannan zai hana ku ci kuma ya sa ku rasa nauyi ta atomatik. Carbs za ku iya ci:
Low-carb kayan lambu.
wasu 'ya'yan itacen berry
Abinci kamar avocado, goro, da tsaba. Koyaya, ku ci su ta hanyar kallon adadin carbohydrates.
Abincin ƙarancin carbohydrate yana rage matakan insulin, hormone wanda ke kawo glucose cikin sel. Ɗaya daga cikin ayyukan insulin shine adana mai. Dalilin rage cin abinci maras nauyi shine saboda rage matakan wannan hormone.
Lokacin da kuka yanke carbohydrates, insulin ya ragu kuma koda ya fara fitar da ruwa mai yawa. Rashin nauyi yana raguwa bayan sati na farko, amma wannan lokacin asarar nauyi yana fitowa daga shagunan mai.
Nazarin ya nuna cewa rage cin abinci mai ƙarancin carbohydrate shine mafi haɗari mai.mai cikiya bayyana cewa yana da tasiri musamman wajen ragewa
Idan ka fara cin abinci maras nauyi, mai yiwuwa jikinka zai bi ta hanyar daidaitawa don saba da ƙona kitse maimakon carbohydrates. Ana kiran wannan "ƙananan mura" kuma yawanci yakan tafi cikin 'yan kwanaki.
Abincin da Ya ƙunshi Carbohydrates
Bayan ambaton "menene carbohydrate", halaye na carbohydrates da "buƙatun carbohydrate yau da kullun", yanzu bari mu kalli abincin da ke ɗauke da carbohydrates masu lafiya da inganci;
Quinoa
QuinoaIta ce iri mai gina jiki da abinci mai yawan carbohydrate. Hakanan tushen furotin ne mai kyau da fiber.
Ba ya ƙunshi alkama. Don haka, madadin lafiya ne ga waɗanda ba sa cin kayan alkama.
Quinoa yana kiyaye ku sosai saboda yana da yawan fiber da furotin.
Oat
OatIta ce hatsi da ta ƙunshi yawancin bitamin, ma'adanai da antioxidants.
Yana daya daga cikin abincin da ke dauke da lafiyayyan carbohydrates saboda wadataccen sinadarin fiber.
66% na hatsi carbohydrates ne, kuma kusan 11% na wannan shine fiber.
Yana da kyakkyawan tushen furotin idan aka kwatanta da yawancin hatsi. Yana rage haɗarin cututtukan zuciya ta hanyar rage ƙwayar cholesterol.
A cikin masu ciwon sukari, yana ba da ikon sarrafa sukarin jini. Yana kiyaye ku cikakke kuma yana ba da asarar nauyi.
Buckwheat
Buckwheat Abinci ne mai gina jiki wanda ya ƙunshi carbohydrates, furotin da fiber. Ya ƙunshi ƙarin ma'adanai da antioxidants fiye da yawancin hatsi.
ayaba
ayabaYa ƙunshi carbohydrates a cikin sitaci ko sukari. Koren ayaba ta fi girma a cikin sitaci da ke juyewa zuwa sukari na halitta yayin da ayaba ta cika.
Ayaba da ba ta cika ba tana dauke da sitaci da pectin. Dukansu suna da amfani ga narkewa kuma suna ciyar da ƙwayoyin cuta masu amfani.
Dankali mai dadi
Dankali mai dadiA ciki, babban abun ciki na carbohydrate ya ƙunshi sitaci, sukari da fiber.
Yana da matukar arziki a cikin antioxidants. Yana taimakawa rage lalacewar oxidative da haɗarin cututtuka daban-daban.
gwoza
gwozaTushen kayan lambu ne tare da babban abun ciki na carbohydrate wanda ya ƙunshi sukari da fiber.
Ya ƙunshi bitamin, ma'adanai, antioxidants masu ƙarfi da mahaɗan shuka.
Yana da girma a cikin nitrates inorganic, wanda ke canzawa zuwa nitric oxide a cikin jiki. Nitric oxide yana taimakawa rage hawan jini kuma yana rage haɗarin cututtuka daban-daban.
orange
orangeYa ƙunshi ruwa da yawa kuma ya ƙunshi 11.8% carbohydrates. Yana da kyau tushen fiber.
Yana da wadata musamman a cikin bitamin C, potassium da wasu bitamin B.
Cin lemu yana inganta lafiyar zuciya. Yana taimakawa hana duwatsun koda.
Blueberries
Blueberries galibi an yi su ne da ruwa da carbohydrates.
Ya ƙunshi yawancin bitamin da ma'adanai kamar bitamin C, bitamin K da manganese.
garehulYa ƙunshi yawancin bitamin, ma'adanai da mahadi na shuka tare da carbohydrates.
Cin wannan 'ya'yan itace yana taimakawa rage nauyi kuma yana rage juriya na insulin.
Elma
ElmaAbinci ne mai dauke da carbohydrates masu lafiya kuma shine tushen bitamin C mai kyau. Ya ƙunshi antioxidants da lafiyayyen tsire-tsire mahadi.
Cin apple yana daidaita sukarin jini kuma yana rage haɗarin cututtukan zuciya.
Koda wake
Koda wake abinci ne mai abun ciki na carbohydrate wanda ya ƙunshi sitaci da fiber. Hakanan yana da yawan furotin.
Koda wake Yana da wadata a yawancin bitamin, ma'adanai da mahadi na shuka. Yana da tushen antioxidants kamar anthocyanins da isoflavones.
Yana daidaita sukarin jini kuma yana rage haɗarin ciwon daji na hanji.
Chickpeas
ChickpeasYana daya daga cikin abincin da ke da carbohydrates masu lafiya kamar yadda ya ƙunshi adadin fiber mai kyau. Yana ba da furotin na tushen shuka.
Cin wannan lemun tsami yana inganta lafiyar zuciya da narkewar abinci.
launin ruwan kasa shinkafa
Rice mai launin ruwan kasa shine tushen tushen lignans na shuka wanda ke kare cututtukan zuciya. Hakanan yana da wadatar magnesium.
mai kyau tushen carbohydrateslaunin ruwan kasa shinkafa yana rage cholesterol kuma yana rage haɗarin ciwon sukari.
kankana
kankanaBaya ga samar da isassun adadin carbohydrates, yana sanya kuzarin jiki.
Yana da wadataccen sinadarin carotenoids kamar su lycopene da beta-carotene, wadanda ke kara rigakafi da inganta lafiyar ido.
Lenti
Lenti Yana da lafiya tushen carbohydrates. Har ila yau, ya ƙunshi furotin kayan lambu.
Yana samar da fiber, folic acid da potassium, wadanda suke da mahimmanci ga lafiyar zuciya.
Kayan lambu masu ƙarancin Carb
Kayan lambu suna da ƙarancin adadin kuzari. Har ila yau yana da wadata a cikin bitamin, ma'adanai da sauran muhimman abubuwan gina jiki. Yawancin suna da ƙarancin carbohydrates kuma suna da yawa a cikin fiber. Ta wannan hanyar, ba makawa ba ne don cin abinci maras-carb.
Kofi daya (gram 124) na danyen zucchini ya ƙunshi gram 1 na carbohydrates, gram 4 na fiber ne.
alayyafo
alayyafoKoren ganye ne mai ganye wanda ke ba da fa'idodi masu mahimmanci.
Wannan kayan lambu yana da ƙarancin carbohydrates. Amma yayin da ake dafa alayyahu, abun cikin carbohydrate yana ƙaruwa.
Misali, kofi na dafaffen alayyahu yana dauke da gram 4 na carbohydrates, wanda giram 7 daga ciki fiber ne, yayin da kofin danyen alayyahu yana da darajar gram 1 na carbohydrates, wanda kusan gram 1 na fiber ne.
avocado
avocadoKodayake a zahiri 'ya'yan itace ne, galibi ana cinye shi azaman kayan lambu. Yana da yawan kitse kuma ya ƙunshi ƙananan carbohydrates masu narkewa.
Kofin daya (gram 150) na diced avocado yana da gram 10 na carbohydrates, wanda gram 13 na fiber ne.
farin kabeji
farin kabeji Yana daya daga cikin kayan lambu maras-carb.
Kofi daya (gram 100) na danyen farin kabeji ya ƙunshi gram 3 na carbohydrates, wanda gram 5 ɗin fiber ne.
Koren wake
Koren wake daya ne daga cikin kayan lambu maras-carb.
Kofin daya (gram 125) na dafaffen wake yana dauke da gram 4 na carbohydrates, 10 daga cikinsu fiber ne.
latas
latasYana daya daga cikin kayan lambu mafi ƙanƙanta-carb.
Kofi daya (gram 47) na letas yana dauke da gram 1 na carbohydrates, 2 daga cikinsu fiber ne.
tafarnuwa
tafarnuwaAn san shi don amfani mai amfani akan aikin rigakafi.
Duk da kasancewar kayan lambu masu yawan kuzari da nauyi, adadin da ake cinyewa a tafi ɗaya ya ragu sosai saboda ƙaƙƙarfan ɗanɗano da ƙamshi.
Ganyayyaki ɗaya (gram 3) na tafarnuwa yana ɗauke da gram 1 na carbohydrates, wasu daga cikinsu fiber ne.
Rabin kofi (78-gram) na dafaffen sprouts na Brussels ya ƙunshi gram 6 na carbohydrates, wanda gram 2 na fiber ne.
Seleri
SeleriYana da ƙarancin ƙarancin carbohydrates masu narkewa.
Sayi daya (gram 101) na yankakken seleri ya ƙunshi gram 2 na carbohydrates, 3 daga cikinsu fiber ne.
tumatur
tumaturYana da fa'idodin kiwon lafiya da yawa masu ban sha'awa. Kamar avocados, tumatir a zahiri 'ya'yan itace ne amma galibi ana cinye su azaman kayan lambu.
Adadin carbohydrates masu narkewa yana da ƙasa. Kofi daya (gram 149) na tumatir ceri ya ƙunshi gram 2 na carbohydrates, 6 daga cikinsu fiber ne.
radish
Kofi ɗaya (gram 116) na ɗanyen yankakken radishes ya ƙunshi gram 2 na carbohydrates, 4 daga cikinsu fiber ne.
albasarta
albasartaKayan lambu ne mai gina jiki. Ko da yake yana da yawa a cikin carbohydrates da nauyi, yawanci ana cinye shi da ƙananan yawa saboda ƙaƙƙarfan dandano.
Rabin kofi (gram 58) na yankakken danyar albasa ya ƙunshi gram 1 na carbohydrates, gram 6 na fiber ne.
eggplant
eggplant Kayan lambu ne da ake amfani da shi sosai a yawancin abinci na duniya.
Kofin daya (99-gram) na yankakken, dafaffen eggplant yana dauke da gram 8 na carbohydrates, wanda gram 2 na fiber ne.
ArtichokeKayan lambu ne mai dadi kuma mai gina jiki.
Daya matsakaici artichoke (120 grams) ya ƙunshi 14 grams na carbohydrates. 10 grams na waɗannan ana samun su daga fiber.
Low-Carb Kwayoyi
Kwayoyi suna da ƙarancin carbohydrates kuma suna da wadataccen mai mai lafiya da furotin na tushen shuka. Shi ya sa wasu ’ya’yan goro ke samun gurbi a cikin abincin da ba su da kuzari saboda sun dace da abincin da ba su da kuzari.
Ga waɗanda ke biye da ƙarancin abinci mai ƙarancin carb, irin su abinci na ketogenic, cin ƙwaya mai ƙarancin carb zai taimaka abincin ya sami sakamako.
Pecan
Yana da ƙananan carbohydrates kuma yana da yawan fiber. Har ila yau yana dauke da muhimman sinadirai kamar thiamine (bitamin B1), magnesium, phosphorus da zinc.
Total carbohydrates da 30 grams: 4 grams
Net carbs da 30 grams: 1 gram
Kashi na adadin kuzari daga carbohydrates: 8%
Carbohydrates da 100 grams: 14 grams
Pecans suna da ƙarancin carbohydrates. Ya ƙunshi ƙasa da gram 30 na carbohydrates masu narkewa a cikin gram 1 na hidima.
Abubuwan carbohydrates masu narkewa, waɗanda ake kira carbs masu narkewa, suna nufin adadin carbohydrates waɗanda aka ware daga abun ciki na fiber a cikin abinci na halitta.
Saboda jikinmu ba zai iya samun sauƙin ɗaukar zaruruwan abubuwan da ke faruwa a cikin abinci ba, cire waɗannan daga jimlar abubuwan da ke cikin carbohydrate yana zuwa tare da adadin net ko carbohydrates masu sha.
macadamiya goro
macadamiya gorosu ne low-carb, high-fat goro. Yana da kyakkyawan tushen bitamin B, magnesium, iron, jan karfe da manganese.
Total carbohydrates da 30 grams: 4 grams
Net carbs da 30 grams: 2 gram
Kashi na adadin kuzari daga carbohydrates: 8%
Carbohydrates da 100 grams: 14 grams
brazil kwaya
brazil kwaya'ya'yan itace masu ƙarancin carbohydrate cike da muhimman abubuwan gina jiki. Babbanselenium Ya shahara da abun ciki.
Total carbohydrates da 30 grams: 3 grams
Net carbs da 30 grams: 1 gram
Kashi na adadin kuzari daga carbohydrates: 8%
Carbohydrates da 100 grams: 12 grams
Gyada
Gyada Kwaya ce mai ƙarancin carb, amma tana ɗauke da sinadirai kamar su bitamin B, baƙin ƙarfe, magnesium, zinc, antioxidants polyphenol, da fiber.
Total carbohydrates da 30 grams: 4 grams
Net carbs da 30 grams: 2 gram
Kashi na adadin kuzari daga carbohydrates: 8%
Carbohydrates da 100 grams: 14 grams
Fada
Fada Yana da wadata a cikin lafiyayyen mai, fiber, bitamin E, manganese da bitamin K.
Total carbohydrates da 30 grams: 5 grams
Net carbs da 30 grams: 2 gram
Kashi na adadin kuzari daga carbohydrates: 10%
Carbohydrates da 100 grams: 17 grams
Pine kwayoyi
An samo shi daga ƙwanƙolin ɓangarorin ciyayi na bishiyun da ba a taɓa gani ba, ƙwayayen Pine suna da ɗanɗano na musamman saboda yawan mai. Yana da kyakkyawan tushen gina jiki kuma yana da girma musamman a cikin bitamin E, manganese, magnesium, bitamin K, zinc, jan karfe da phosphorus.
Total carbohydrates da 30 grams: 4 grams
Net carbs da 30 grams: 3 gram
Kashi na adadin kuzari daga carbohydrates: 8%
Carbohydrates da 100 grams: 13 grams
Gyada
Gyada Ko da yake a zahiri legume ne, galibi ana ɗaukarsa goro kuma ana sha kamar haka. Ya ƙunshi nau'ikan sinadirai masu yawa kamar folate, bitamin E, magnesium, phosphorus, zinc da jan karfe. Har ila yau, kyakkyawan tushen furotin ne na tushen shuka. Abincin gram 30 yana ba da gram 7 na furotin mai ban sha'awa.
Total carbohydrates da 30 grams: 2 grams
Carbohydrates da 30 grams: 4 grams
Kashi na adadin kuzari daga carbohydrates: 14%
Carbohydrates da 100 grams: 21 grams
Almond
AlmondKwayar ƙwaya ce mai ƙarancin sinadari mai ƙarfi mai ƙarfi. Yana da kyakkyawan tushen bitamin E, magnesium, riboflavin, jan karfe, phosphorus da manganese.
Jimlar carbohydrates da 30: 6 grams
Net carbs da 30 grams: 3 gram
Kashi na adadin kuzari daga carbohydrates: 15%
Carbohydrates da 100 grams: 22 grams
A takaice;
"Mene ne carbohydrate?" abin mamaki. Carbohydrate wani sinadari ne wanda ke ba da kuzari ga jiki kuma yana taka rawa a wasu ayyuka masu mahimmanci. Ita ce tushen man fetur na farko don yawan buƙatun kuzarin ƙwaƙwalwa.
Fiber wani nau'in carbohydrate ne na musamman wanda ke inganta lafiyar narkewa kuma yana rage haɗarin cututtukan zuciya da ciwon sukari.
Adadin carbohydrate da yakamata a sha a cikin abincin ya bambanta bisa ga shekaru, jinsi, tsarin jiki, matakin motsi da lafiyar mutum gaba ɗaya.
Abincin da ke ɗauke da carbohydrates masu lafiya sun haɗa da abinci irin su quinoa, wake koda, beets, ayaba, innabi, da chickpeas. Low-carb kayan lambu sune barkono barkono, broccoli, zucchini, alayyafo, farin kabeji, koren wake, tumatir da cucumbers.
Haka kuma akwai goro da ya kamata a sha akan abincin da ba shi da kuzari. Wadannan; kwayoyi irin su gyada, almonds, gyada, goro, hazelnuts.
