Kodi Carbohydrate ndi chiyani? Zakudya Zokhala ndi Mazakudya

"Kodi carbohydrate ndi chiyani?" ili m'gulu la mitu yochititsa chidwi. Chifukwa ma carbs ndi owopsa kapena athanzi? Nthawi zambiri funsoli limatisokoneza.

Ma carbohydrate ndi mamolekyu omwe ali ndi magawo ena a maatomu a kaboni, haidrojeni, ndi mpweya. Ndi chimodzi mwa zakudya zomwe zimatsutsana kwambiri. Ngakhale kuti pali ena omwe amati kudya zakudya zochepa zama carbohydrate ndi kopindulitsa pa thanzi, palinso ena omwe amatsutsa kuti chakudya chopatsa thanzi ndi chofunikira.

Kaya muli ndi maganizo otani pankhaniyi, sitingatsutse kuti chakudya chimakhala ndi mbali yofunika kwambiri m’thupi la munthu.

Kodi carbohydrate ndi chiyani?

Zakudya zopatsa mphamvu; Ndi chakudya chimene chimapatsa thupi mphamvu pa ntchito zake zamaganizo ndi zakuthupi. Kugaya chakudyachi kumaphwanya chakudya kukhala shuga wotchedwa saccharides. Mamolekyu amenewa amayamba kugayidwa m’kamwa. Zimapitilira m'thupi lonse kuti zigwiritsidwe ntchito pazinthu zambiri, kuyambira kugwira ntchito kwabwino kwa maselo mpaka kukula ndi kukonza.

Mwinamwake mwamvapo kuti zakudya zina ndi "zabwino" ndipo zina ndi "zoipa." Pali mitundu itatu ikuluikulu yama carbohydrate. Zakudya zina zama carbohydrate zimachitika mwachilengedwe. Izi zimapezeka mu zipatso ndi ndiwo zamasamba. Zina zimakonzedwa ndikuyengedwa. Alibe zakudya. Zomwe zimatchedwa kuti ma carbohydrate abwino ndi omwe amapezeka muzakudya zachilengedwe. Zoyipa zake ndi ma carbohydrate oyeretsedwa.

Mitundu ya Carbs

Pali mitundu itatu yama carbohydrate:

• Wowuma (ma carbohydrate ovuta)
• Shuga (ma carbohydrate osavuta)
• Miyoyo 

Ma carbohydrate osavuta komanso ovuta amasinthidwa kukhala glucose (shuga wamagazi). Chakudya chosavuta ndi chakudya chopangidwa ndi mamolekyu amodzi kapena awiri a shuga. Ma carbohydrate ovuta amakhala ndi mamolekyu atatu kapena kupitilira apo.

Kumbali ina, CHIKWANGWANI chimapezeka muzakudya zopatsa thanzi. Komabe, sizingagayidwe kapena kuphwanyidwa.

zimachitika mwachilengedwe shuga zosavuta zopezeka mu zipatso ndi mkaka. Palinso shuga wosavuta wokonzedwa ndi woyeretsedwa womwe makampani azakudya amawonjezera pazakudya monga soda, maswiti, ndi maswiti.

Kodi ma carbohydrate opindulitsa ndi ati?

• Njere zonse
• nyemba
• nyemba
• Lentilo
• nandolo
• mbatata

Fiber amapezeka muzakudya zambiri zathanzi, monga:

• Zipatso
• masamba
• Njere zonse
• nyemba
• nyemba 

Kugwiritsa ntchito fiber, chakudya chosavuta komanso chosavuta kuchokera kuzinthu zachilengedwe kumateteza ku matenda. Zimathandizanso kuchepetsa thupi. Zakudya izi zimakhala ndi mavitamini ndi minerals ambiri.

Koma ma carbohydrate okonzedwa komanso oyeretsedwa amakhala ndi zopatsa mphamvu zambiri komanso alibe michere yambiri. Zimayambitsa kunenepa komanso mavuto okhudzana ndi kunenepa kwambiri monga mtundu wa 2 shuga ndi matenda a mtima.

Makhalidwe a Zakudya Zam'madzi

Amapereka mphamvu ku thupi

• Chimodzi mwazinthu zama carbohydrate ndikupatsa mphamvu m'thupi. Ma carbohydrate ambiri m’zakudya zomwe timadya amasandulika kukhala glucose akagayidwa asanalowe m’magazi.
• Glucose wochokera m'magazi amatengedwa kulowa m'maselo a thupi ndipo amagwiritsidwa ntchito kupanga molekyulu yamafuta yotchedwa adenosine triphosphate (ATP).
• Maselo amagwiritsa ntchito ATP kuti agwire ntchito zosiyanasiyana za kagayidwe kachakudya. 
• Maselo ambiri m’thupi amatulutsa ATP kuchokera kuzinthu zosiyanasiyana, monga chakudya ndi mafuta. Koma mukamadyera limodzi zakudyazi, maselo a m’thupi adzagwiritsa ntchito chakudya monga gwero lawo lalikulu lamphamvu.

Amapereka yosungirako mphamvu

• Ngati pali glucose wokwanira m'thupi kuti akwaniritse zosowa zapano, ochulukirapo amasungidwa kuti agwiritsidwe ntchito mtsogolo.
• Izi zimatchedwa glycogen mumtundu wosungidwa wa glucose. Amapezeka makamaka m'chiwindi ndi minofu.
• Glucose onse omwe amafunikira akatengedwa ndipo masitolo a glycogen adzaza, thupi limatembenuza chakudya chochuluka kukhala mamolekyu a triglyceride ndikuwasunga ngati mafuta.

Amathandiza kuteteza minofu

• Kudya ngakhale kagayidwe kakang'ono kazakudya kumalepheretsa kutayika kwa minofu yokhudzana ndi njala. 
• Ma carbs amachepetsa kuwonongeka kwa minofu ndikupereka glucose ngati mphamvu ku ubongo.

Imalimbitsa thanzi la m'mimba

• Mosiyana ndi shuga ndi wowuma, CHIKWANGWANI sichimasinthidwa kukhala glucose. Amadutsa m'mimba osagayidwa.
• Pali mitundu iwiri ikuluikulu ya CHIKWANGWANI: sungunuka ndi insoluble CHIKWANGWANI.
• Ulusi wosungunuka umapezeka mu oats, nyemba, pakati pa zipatso, ndi ndiwo zamasamba. Pamene ikudutsa m'thupi, imakopa madzi ndikupanga chinthu chonga gel. Izi zimawonjezera kuchuluka kwa chopondapo. Amathandizira kuyenda kwamatumbo.
• Kumbali ina, ulusi wosasungunuka umawonjezera kuchuluka kwa chimbudzi. Poyendetsa pang'onopang'ono m'mimba, zimathandiza kuthetsa kudzimbidwa. Ulusi wamtunduwu umapezeka mu zikopa ndi njere za mbewu, zipatso ndi ndiwo zamasamba. Kugwiritsa ntchito ulusi wosasungunuka kumateteza ku matenda am'mimba.

Zopindulitsa pa thanzi la mtima ndi shuga

• Ndithudi kuchuluka kwambiri ma carbohydrate oyeretsedwa kumwa mowa kumawononga mtima komanso kumawonjezera chiopsezo cha matenda a shuga. Komabe, mukadya fiber yambiri, imapindulitsa mtima ndi shuga wamagazi.
• Pamene ulusi wosungunuka umadutsa m'matumbo aang'ono, umamangiriza ku bile acid ndikulepheretsa kuyamwa kwawo. Chiwindi chimagwiritsa ntchito cholesterol kupanga ma bile acid ambiri, ndipo cholesterol iyi imawonongeka m'mwazi.
• Komanso, CHIKWANGWANI sichikweza shuga m'magazi monga ma carbohydrate ena. 
• Ndipotu, ulusi wosungunuka umachedwetsa kuyamwa kwa chakudya m'matumbo. Izi zimapangitsa kuti shuga m'magazi atsike mukatha kudya.

Kuchuluka kwa Zakudya Zam'madzi Zofunika Pazakudya

Kuchepetsa kudya kwa carbohydrate ndi imodzi mwa njira zabwino zochepetsera thupi. Zimachepetsa chilakolako cha chakudya ndipo zimangopangitsa kuti muchepetse thupi.

Omwe akuyesera kuchepetsa thupi amadula ma carbs poyambirira. Umu ndi momwe chakudya chochepa cha carb chinayambira. Zakudya zopatsa mphamvu monga shuga ndi wowuma ndizochepa muzakudyazi. KMapuloteni ndi mafuta amadyedwa m'malo mwa chakudya. 

Maphunziro, zakudya zochepa zama carbZimasonyeza kuti zimachepetsa chilakolako. Zimathandiza kuchepetsa thupi chifukwa ma calories ochepa amadyedwa. Chakudya chochepa cha carb chili ndi zopindulitsa zina osati kuwonda. Imawongolera shuga wamagazi, imachepetsa kuthamanga kwa magazi ndi triglycerides.

Zofunikira za tsiku ndi tsiku za Carbohydrate

Zofuna za tsiku ndi tsiku za munthu zimatengera zaka, jenda, thupi lake, kuchuluka kwa zochita zake, zomwe amakonda, chikhalidwe cha chakudya, komanso momwe alili ndi thanzi.

Anthu omwe ali ndi thupi lochita masewera olimbitsa thupi komanso omwe ali ndi minofu yambiri amalekerera zakudya zopatsa thanzi kuposa anthu omwe amangokhala. 

Thanzi la metabolism ndilofunika kwambiri. Anthu akalowa mu metabolic syndrome, amakhala onenepa kwambiri ndipo amakhala ndi matenda amtundu wa 2. Anthu omwe amagwera m'gululi sangathe kulekerera kuchuluka kwa chakudya chamafuta monga omwe ali ndi thanzi. Asayansi ena ali ndi mavuto amenewa "carbohydrate tsankho" tchulani izo.

Mutha kudziwa kuchuluka kwa ma carbohydrate omwe mukufuna kuchokera pamndandanda womwe uli pansipa;

Mtengo watsiku ndi tsiku wa Carbohydrate

100-150 g patsiku 

Uku ndi kudya kwa carbohydrate pang'ono. Ndi ndalama zoyenera kwa anthu omwe ali okangalika, kuyesera kukhala athanzi komanso kukhalabe olemera. Ndizotheka kuonda ndi kuchuluka kwa chakudya cham'magazi, koma ndikofunikira kuwerengera zopatsa mphamvu. Ma carbs omwe mungadye ndi awa:

• Zamasamba zilizonse zomwe mungaganizire.
• Zipatso zingapo patsiku.
• Mbewu zathanzi monga mbatata, mpunga, ndi oats 

50-100 g patsiku

Ngati mukufuna kuonda molimbika pochepetsa chakudya cham'mimba, kudya kwamafuta m'magulu awa ndikokwanira. Nawa ma carbohydrate omwe mungadye:

• Zamasamba zambiri.
• Mwina 2-3 zipatso pa tsiku.
• Zochepa zopatsa mphamvu zama carbohydrate. 

20-50 g patsiku

Uwu ndiye mtundu wa carb pomwe phindu la metabolic limayambira. Imathandizira kuwonda. Ndilo mtundu woyenera kwa anthu omwe ali ndi vuto la metabolic. 

Mukadya zosakwana magalamu 50 a carbs patsiku, thupi lanu limapita ku ketosis ndipo matupi a ketone amapereka mphamvu ku ubongo. Izi zidzachepetsa chilakolako chanu ndikupangitsa kuti muchepetse thupi. Zakudya zomwe mungadye:

• masamba otsika kwambiri a carb.
• zipatso zina za mabulosi
• Zakudya monga mapeyala, mtedza, ndi njere. Komabe, idyani poyang'ana kuchuluka kwa chakudya.

Zakudya zokhala ndi ma carb ochepa zimachepetsa insulini, mahomoni omwe amabweretsa shuga m'maselo. Imodzi mwa ntchito za insulin ndikusunga mafuta. Chifukwa chake chakudya chochepa cha carb chimafooketsa ndichifukwa chakuchepetsa kuchuluka kwa mahomoni awa.

Mukadula ma carbs, insulin imatsika ndipo impso zimayamba kutulutsa madzi ochulukirapo. Kuonda kumachepa pambuyo pa sabata yoyamba, koma nthawi ino kulemera kotayika kumachoka m'masitolo amafuta.

Kafukufuku akuwonetsa kuti chakudya chochepa cha carb ndicho mafuta owopsa kwambiri. mafuta m'mimbaimanena kuti imathandiza kwambiri kuchepetsa 

Ngati mwangoyamba kumene kudya ma carb ochepa, thupi lanu likhoza kudutsa gawo losinthika kuti muzolowere kuwotcha mafuta m'malo mwa carbs. Izi zimatchedwa "low-carb flu" ndipo nthawi zambiri zimatha pakangopita masiku ochepa.

Zakudya Zokhala ndi Mazakudya

Titatchula za "chakudya cham'mimba", mawonekedwe amafuta ndi "zofunikira zama carbohydrate tsiku lililonse", tsopano tiyeni tiwone zakudya zomwe zili ndi chakudya chabwino komanso chapamwamba;

Kinoya

• KinoyaNdi mbewu yopatsa thanzi komanso chakudya chamafuta ambiri. Komanso ndi gwero labwino la mapuloteni ndi fiber.
• Lilibe gilateni. Chifukwa chake, ndi njira yabwino kwa iwo omwe samadya tirigu. 
• Quinoa imapangitsa kukhala wodzaza chifukwa imakhala ndi fiber komanso mapuloteni ambiri.

Phala

• PhalaNdi phala lomwe lili ndi mavitamini ambiri, mchere ndi antioxidants.
• Ndi chimodzi mwazakudya zomwe zimakhala ndi ma carbohydrate athanzi chifukwa cha kuchuluka kwa fiber. 
• 66% ya oats ndi chakudya, ndipo pafupifupi 11% ya izi ndi fiber.
• Ndi gwero labwino la mapuloteni poyerekeza ndi mbewu zina zambiri. Amachepetsa chiopsezo cha matenda a mtima pochepetsa cholesterol.
• Mwa odwala matenda a shuga, amapereka kuwongolera shuga m'magazi. Zimakupangitsani kukhala odzaza komanso kumapereka kuwonda.

Buckwheat

• Buckwheat Ndi chakudya chopatsa thanzi chomwe chili ndi ma carbohydrate, mapuloteni ndi fiber. Lili ndi mchere wambiri komanso ma antioxidants kuposa mbewu zambiri.

nthochi

• nthochiAmakhala ndi chakudya chamafuta mu mawonekedwe a wowuma kapena shuga. Nthochi zobiriwira zimakhala ndi masitache ambiri omwe amasanduka shuga wachilengedwe akamapsa.
• Nthochi zosapsa zimakhala ndi wowuma ndi pectin. Zonsezi ndi zothandiza pa chimbudzi ndi kudyetsa mabakiteriya opindulitsa m'matumbo.

Mbatata

• MbatataM'malo mwake, kuchuluka kwake kwa carbohydrate kumakhala wowuma, shuga ndi fiber.
• Ndiwolemera kwambiri mu antioxidants. Zimathandiza kuchepetsa kuwonongeka kwa okosijeni ndi chiopsezo cha matenda osiyanasiyana.

Beet

• BeetNdi masamba a muzu okhala ndi ma carbohydrate ambiri okhala ndi shuga ndi fiber.
• Lili ndi mavitamini, mchere, ma antioxidants amphamvu ndi mankhwala a zomera.
• Ndiwochulukira mu ma inorganic nitrates, omwe amasandulika kukhala nitric oxide m'thupi. Nitric oxide imathandiza kuchepetsa kuthamanga kwa magazi komanso kuchepetsa chiopsezo cha matenda osiyanasiyana.

lalanje

• lalanjeAmakhala makamaka ndi madzi ndipo amakhala ndi 11.8% yamafuta. Ndi gwero labwino la fiber.
• Ndiwolemera kwambiri mu vitamini C, potaziyamu ndi mavitamini ena a B. 
• Kudya malalanje kumalimbitsa thanzi la mtima. Zimathandizira kupewa miyala ya impso.

Mabulosi abuluu 

• Ma Blueberries nthawi zambiri amapangidwa ndi madzi ndi chakudya.
• Lili ndi mavitamini ambiri ndi mchere monga vitamini C, vitamini K ndi manganese.
• Kuwongolera kukumbukira anthu okalamba.

manyumwa

• manyumwaLili ndi mavitamini ambiri, mchere ndi mankhwala a zomera pamodzi ndi chakudya.
• Kudya chipatsochi kumathandiza kuchepetsa thupi komanso kumachepetsa kukana kwa insulini.

Elma

• ElmaNdi chakudya chomwe chili ndi ma carbohydrate athanzi ndipo ndi gwero labwino la vitamini C. Lili ndi ma antioxidants ndi mankhwala a zomera zathanzi.
• Kudya maapulo kumalimbitsa shuga m'magazi komanso kumachepetsa chiopsezo cha matenda a mtima.

Nyemba za impso

• Nyemba za Impso ndi chakudya chokhala ndi ma carbohydrate okhala ndi wowuma ndi fiber. Imakhalanso ndi mapuloteni ambiri.
• Nyemba za impso Lili ndi mavitamini ambiri, mchere ndi zomera. Ndi gwero la antioxidants monga anthocyanins ndi isoflavones.
• Amachepetsa shuga m'magazi komanso amachepetsa chiopsezo cha khansa ya m'matumbo.

Nkhuku

• NkhukuNdi chimodzi mwazakudya zokhala ndi ma carbohydrate athanzi chifukwa zimakhala ndi fiber yambiri. Amapereka mapuloteni opangidwa ndi zomera.
• Kudya nyemba izi kumalimbitsa mtima komanso kugaya chakudya.

mpunga wabulauni

• Mpunga wa Brown ndi gwero lolemera la ma lignans a zomera omwe amateteza ku matenda a mtima. Ilinso ndi magnesium yambiri. 
• gwero labwino la ma carbohydrate mpunga wabulauni amachepetsa cholesterol ndikuchepetsa chiopsezo cha matenda a shuga.

vembe

• vembeKuwonjezera pa kupereka kuchuluka kwa chakudya chokwanira, kumalimbitsa thupi.
• Lili ndi carotenoids zambiri monga lycopene ndi beta-carotene, zomwe zimalimbitsa chitetezo cha mthupi komanso zimapangitsa thanzi la maso.

Lentilo

• Lentilo Ndi gwero labwino la chakudya chamafuta. Mulinso masamba mapuloteni. 
• Amapereka fiber, folic acid ndi potaziyamu, zomwe ndizofunikira pa thanzi la mtima.

Masamba Ochepa A Carb

Masamba amakhala ochepa ma calories. Lilinso ndi mavitamini, mchere ndi zinthu zina zofunika. Ambiri amakhala ochepa muzakudya komanso amakhala ndi fiber yambiri. Mwanjira iyi, ndizofunika kwambiri pazakudya zotsika kwambiri zama carb. 

Nawa masamba otsika kwambiri omwe angakuthandizeni kuti muchepetse thupi ...

tsabola

• Chikho chimodzi (149 magalamu) cha tsabola wofiira wodulidwa chili ndi magalamu 3 a chakudya, 9 mwa iwo ndi fiber.
• Tsabola wobiriwira, lalanje, ndi wachikasu ali ndi michere yofananira, ngakhale ma antioxidant awo amasiyana.

burokoli

• Kapu imodzi (91 magalamu) ya broccoli yaiwisi imakhala ndi magalamu 2 amafuta, 6 mwa iwo ndi fiber. 

Katsitsumzukwa

• Chikho chimodzi (180 magalamu) cha katsitsumzukwa chophika chimakhala ndi magalamu 4 a chakudya, pomwe 8 magalamu ndi fiber. 
• Komanso ndi gwero labwino la mavitamini A, C ndi K.

bowa

• bowaIli ndi ma carbohydrate otsika kwambiri. 
• Kapu imodzi (70-gram) ya bowa yaiwisi, yoyera imakhala ndi magalamu awiri okha a chakudya, pomwe 1 gramu ndi fiber.

Dzungu

• DzunguNdi masamba otsika kwambiri a carb. 
• Chikho chimodzi (124 magalamu) cha zukini yaiwisi chili ndi magalamu 1 a chakudya, 4 gramu yake ndi fiber. 

sipinachi

• sipinachiNdi masamba obiriwira obiriwira omwe amapereka phindu lalikulu. 
• Zamasambazi zimakhala ndi chakudya chochepa. Koma sipinachi ikaphikidwa, ma carbohydrate amachuluka. 
• Mwachitsanzo, kapu ya sipinachi yophika imakhala ndi 4 magalamu a chakudya, omwe magalamu 7 ndi fiber, pamene kapu ya sipinachi yaiwisi imakhala ndi mtengo wa 1 gramu ya chakudya, yomwe pafupifupi 1 gramu ndi fiber.

peyala

• peyalaNgakhale mwaukadaulo chipatso, nthawi zambiri amadyedwa ngati masamba. Lili ndi mafuta ambiri ndipo lili ndi ma carbohydrate ochepa omwe amagayidwa.
• Kapu imodzi (150-gram) ya mapeyala odulidwa imakhala ndi magalamu 10 amafuta, pomwe ma gramu 13 ndi fiber.

kolifulawa

• kolifulawa Ndi imodzi mwamasamba otsika kwambiri a carb. 
• Kapu imodzi (100 magalamu) ya kolifulawa yaiwisi imakhala ndi magalamu 3 amafuta, pomwe 5 magalamu ndi fiber. 

Zitheba

• Nyemba zobiriwira ndi imodzi mwamasamba otsika kwambiri. 
• Kapu imodzi (125 gramu) yophika nyemba zobiriwira zili ndi magalamu 4 amafuta, 10 mwa iwo ndi fiber. 

letesi

• letesiNdi imodzi mwamasamba otsika kwambiri a carb. 
• Chikho chimodzi (47 magalamu) cha letesi chimakhala ndi 1 magalamu a chakudya, 2 mwa iwo ndi fiber.

adyo

• adyoAmadziwika ndi zotsatira zopindulitsa pa chitetezo cha mthupi.
• Ngakhale kuti ndi masamba olemera kwambiri a carb, kuchuluka kwake komwe kumadyedwa nthawi imodzi kumakhala kochepa kwambiri chifukwa cha kukoma kwake kwakukulu komanso kununkhira kwake. 
• Mmodzi wa clove (3 magalamu) a adyo ali ndi 1 gramu ya chakudya, ena mwa iwo ndi CHIKWANGWANI.

Mkhaka

• nkhaka yanu otsika m'ma carbohydrate. 
• Kapu imodzi (104 magalamu) ya nkhaka yodulidwa imakhala ndi magalamu 1 a chakudya, ndi zosakwana 4 gramu ya fiber.

Brussels imamera

• Brussels imamera, Ndi masamba okoma a cruciferous. 
• Chikho cha theka (78-gram) chophika cha Brussels zikumera chili ndi magalamu 6 amafuta, pomwe 2 magalamu ndi fiber.

Selari

• SelariNdiwotsika kwambiri muzakudya zama carbohydrate. 
• Gawo limodzi (101 magalamu) la udzu winawake wodulidwa uli ndi magalamu atatu a chakudya, 2 mwa iwo ndi CHIKWANGWANI.

tomato

• tomatoLili ndi ubwino wambiri wathanzi. Mofanana ndi mapeyala, tomato ndi chipatso koma nthawi zambiri amadyedwa ngati masamba.
• Kuchuluka kwa ma carbohydrate osungunuka ndi ochepa. Kapu imodzi (149 magalamu) ya tomato yamatcheri imakhala ndi magalamu 2 a chakudya, 6 mwa iwo ndi fiber.

Radishi

• Chikho chimodzi (116 magalamu) cha radish yaiwisi yaiwisi imakhala ndi magalamu 2 a chakudya, 4 mwa iwo ndi fiber.

anyezi

• anyeziNdi ndiwo zamasamba zopatsa thanzi. Ngakhale kuti imakhala ndi ma carbohydrate ambiri potengera kulemera kwake, nthawi zambiri imadyedwa pang'ono chifukwa cha kukoma kwake kolimba.
• Theka la chikho (58 magalamu) a anyezi odulidwa ali ndi magalamu 1 a chakudya, 6 gramu yomwe ili ndi fiber.

biringanya

• biringanya Ndi ndiwo zamasamba zomwe zimagwiritsidwa ntchito kwambiri muzakudya zambiri zapadziko lonse lapansi. 
• Kapu imodzi (99-gramu) yokhala ndi biringanya yophikidwa ili ndi magalamu 8 amafuta, pomwe 2 magalamu ndi fiber.

Kabichi

• KabichiLili ndi ubwino wathanzi.
• Chikho chimodzi (89 magalamu) cha kakale chodulidwa chili ndi magalamu 3 a chakudya, 5 magalamu ake ndi fiber.

Atitchoku

• AtitchokuNdi masamba okoma komanso opatsa thanzi. 
• Atitchoku imodzi (120 magalamu) imakhala ndi magalamu 14 a chakudya. 10 magalamu a izi amachokera ku fiber.

Mtedza wa Low-Carb

Mtedza ndi wochepa muzakudya komanso umakhala ndi mafuta ambiri abwino komanso mapuloteni opangidwa ndi zomera. Ndicho chifukwa chake mtedza wina umapeza malo muzakudya zotsika kwambiri chifukwa zimagwirizana ndi zakudya zochepa za carb.

Kwa iwo omwe amatsatira zakudya zotsika kwambiri za carb, monga zakudya za ketogenic, kudya mtedza wochepa wa carb kumathandiza kuti chakudya chikhale ndi zotsatira.

Pecan

Ndiwochepa muzakudya zama carbohydrate komanso fiber yambiri. Lilinso ndi michere yofunika monga thiamine (vitamini B1), magnesium, phosphorous ndi zinc.

• Chakudya chonse pa 30 magalamu: 4 magalamu
• Net carbs pa 30 magalamu: 1 gramu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 8%
• Zakudya pa 100 magalamu: 14 magalamu

Pecans ndi otsika kwambiri muzakudya. Muli ndi zosakwana 30 gramu ya chakudya cham'mimba pa magalamu 1 aliwonse.

Net carbs, yotchedwa digestible carbs, imatanthawuza kuchuluka kwa ma carbs omwe amachotsedwa muzakudya zachilengedwe.

Chifukwa matupi athu sangathe kuyamwa mosavuta ulusi wachilengedwe m'zakudya, kuchotsa izi m'zakudya zonse zomwe zili ndi ma carbohydrate kumabwera ndi kuchuluka kwa ma carbohydrates omwe amapezeka mwachilengedwe.

mtedza wa macadamia

mtedza wa macadamiaali otsika-carb, mtedza wambiri wamafuta. Ndi gwero labwino kwambiri la mavitamini a B, magnesium, iron, mkuwa ndi manganese.

• Chakudya chonse pa 30 magalamu: 4 magalamu
• Net carbs pa 30 magalamu: 2 gramu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 8%
• Zakudya pa 100 magalamu: 14 magalamu

Brazil mtedza

Brazil mtedzandi mtedza wocheperako wodzaza ndi michere yofunika. Wapamwamba selenium Ndiwotchuka chifukwa cha zomwe zili.

• Chakudya chonse pa 30 magalamu: 3 magalamu
• Net carbs pa 30 magalamu: 1 gramu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 8%
• Zakudya pa 100 magalamu: 12 magalamu

Walnut

Walnut Ndi mtedza wochepa wa carb, koma uli ndi zakudya monga mavitamini B, chitsulo, magnesium, zinki, polyphenol antioxidants, ndi fiber.

• Chakudya chonse pa 30 magalamu: 4 magalamu
• Net carbs pa 30 magalamu: 2 gramu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 8%
• Zakudya pa 100 magalamu: 14 magalamu

Hazelnut

Hazelnut Lili ndi mafuta abwino, fiber, vitamini E, manganese ndi vitamini K.

• Chakudya chonse pa 30 magalamu: 5 magalamu
• Net carbs pa 30 magalamu: 2 gramu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 10%
• Zakudya pa 100 magalamu: 17 magalamu

Mtedza wa paini

Mtedza wa paini wotengedwa ku mitengo ya paini ya mitengo yobiriwira nthawi zonse, umakhala ndi kakomedwe kosiyana ndi kake chifukwa chokhala ndi mafuta ambiri. Ndi gwero labwino kwambiri lazakudya ndipo lili ndi vitamini E, manganese, magnesium, vitamini K, zinki, mkuwa ndi phosphorous.

• Chakudya chonse pa 30 magalamu: 4 magalamu
• Net carbs pa 30 magalamu: 3 gramu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 8%
• Zakudya pa 100 magalamu: 13 magalamu

Chiponde

Chiponde Ngakhale mwaukadaulo ndi nyemba, nthawi zambiri amatengedwa ngati mtedza ndipo amadyedwa motero. Lili ndi zakudya zosiyanasiyana monga folate, vitamini E, magnesium, phosphorous, zinki ndi mkuwa. Komanso ndi gwero labwino kwambiri la mapuloteni opangidwa ndi zomera. Kuphatikizika kwa magalamu 30 kumapereka 7 magalamu a protein.

• Chakudya chonse pa 30 magalamu: 2 magalamu
• Zakudya pa 30 magalamu: 4 magalamu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 14%
• Zakudya pa 100 magalamu: 21 magalamu

Amondi

Amondindi mtedza wocheperako wokhala ndi michere yolimba. Ndi gwero labwino kwambiri la vitamini E, magnesium, riboflavin, mkuwa, phosphorous ndi manganese.

• Ma carbs onse pa 30: 6 magalamu
• Net carbs pa 30 magalamu: 3 gramu
• Peresenti ya zopatsa mphamvu kuchokera ku chakudya: 15%
• Zakudya pa 100 magalamu: 22 magalamu

Kufotokozera mwachidule;

"Kodi carbohydrate ndi chiyani?" zimadabwa. Carbohydrate ndi michere yomwe imapereka mphamvu m'thupi komanso imagwira ntchito zina zofunika. Ndiwo gwero lalikulu lamafuta omwe amafunikira mphamvu zambiri muubongo.

CHIKWANGWANI ndi mtundu wapadera wama carbohydrate omwe amathandizira kuti kugaya chakudya kukhale kothandiza komanso kumachepetsa chiopsezo cha matenda amtima ndi shuga.

Kuchuluka kwa ma carbohydrate omwe amayenera kudyedwa muzakudya kumasiyanasiyana malinga ndi zaka, jenda, kapangidwe ka thupi, kuchuluka kwa kayendedwe komanso thanzi lamunthu.

Zakudya zokhala ndi chakudya chopatsa thanzi zimaphatikizapo zakudya monga quinoa, nyemba za impso, beets, nthochi, manyumwa, ndi nandolo. Masamba otsika kwambiri ndi tsabola, broccoli, zukini, sipinachi, kolifulawa, nyemba zobiriwira, tomato ndi nkhaka.

Palinso mtedza wochepa wa carb womwe uyenera kudyedwa pazakudya zotsika kwambiri. Izi; mtedza monga walnuts, amondi, mtedza, pine mtedza, hazelnuts.

Gwero: 1, 2, 3, 4, 5