Kodi Refined Carbs ndi chiyani? Zakudya Zokhala Ndi Zakudya Zam'madzi Oyeretsedwa

Zakudya zambiri zomwe zili ndi ma carbohydrates ndi zathanzi komanso zopatsa thanzi. Koma chakudya chosavuta kuyimbidwa ma carbohydrate oyeretsedwa, michere yambiri ndi fiber zatengedwa.

ma carbohydrate oyeretsedwa chakudyaZimayambitsa matenda monga kunenepa kwambiri, matenda a mtima ndi matenda a shuga a mtundu wa 2. Nutritionists kudya kwambiri kwa carbohydrategwirizanani za kuchepetsa.

Kodi ma carbohydrate oyeretsedwa ndi chiyani?

ma carbohydrate oyeretsedwa; Amatchedwanso ma carbohydrate osavuta kapena opangidwa ndi chakudya. Pali mitundu iwiri ikuluikulu:

• Shuga: Sucrose (shuga wa tebulo), high fructose chimanga manyuchi ve madzi a agave shuga woyengedwa ndi wokonzedwa, monga

• Njere zoyengedwa: Izi ndi njere zomwe zachotsedwapo ziwalo zake zokhala ndi thanzi komanso zopatsa thanzi. ma carbohydrate oyeretsedwaFiber, mavitamini ndi minerals achotsedwa. Choncho, ndi chopanda zopatsa mphamvu.

Ndi zakudya ziti zomwe zili ndi ma carbohydrate oyeretsedwa?

• ufa woyengeka
• Mkaka ufa
• pasitala
• Mkate woyera
• mpunga woyera
• shuga woyera
• chakudya cham'mawa
• Zofufumitsa
• Waffles ndi zokhwasula-khwasula
• Zakudya Zokoma
• mbatata yosenda
• Mbatata yokazinga
• koloko
• Mmatumba zipatso ndi masamba madzi
• zakumwa zopatsa mphamvu
• zakudya zokazinga
• Biscuit

Zoyipa zamafuta oyengedwa ndi otani?

Zomwe zili ndi fiber ndi micronutrient

mbewu zonse Ndiwokwera kwambiri muzakudya zopatsa mphamvu. Izi zili ndi zigawo zitatu zazikulu:

• Nthambi: Ndi gawo lakunja lolimba lomwe lili ndi fiber, minerals ndi antioxidants.

• Mbewu: Ndilo chigawo chokhala ndi michere chomwe chimakhala ndi chakudya, mafuta, mapuloteni, mavitamini, mchere, antioxidants ndi zomera.

• Endosperm: Ndi gawo lapakati lomwe nthawi zambiri limakhala ndi chakudya komanso mapuloteni ochepa. Njere ndi majeremusi ndi mbali zopatsa thanzi kwambiri zambewu zonse.

Panthawi yoyenga, nthambi ndi nyongolosi zimachotsedwa pamodzi ndi zakudya zonse zomwe zili nazo. Izi zimasiya pafupifupi fiber, mavitamini ndi mchere mumbewu zoyengedwa. Chatsala ndi wowuma wofulumira kugaya wopanda mapuloteni ochepa.

Kuchepetsa kudya kwa fiber; kumawonjezera chiopsezo cha matenda monga matenda a mtima, kunenepa kwambiri, matenda a shuga a mtundu wa 2, khansa ya m'matumbo ndi mavuto osiyanasiyana a m'mimba.

zimayambitsa kunenepa

• ma carbohydrate oyeretsedwaZomwe zili ndi fiber ndizochepa. Imagayidwa mwachangu ndipo imayambitsa kusinthasintha kwakukulu kwa shuga m'magazi. Izi zimayambitsa kudya kwambiri.
• Izi ndichifukwa choti zakudya zomwe zili ndi index yayikulu ya glycemic zimabweretsa kukhuta kwakanthawi kochepa komwe kumakhala kwa ola limodzi. Kumbali inayi, zakudya zomwe zili ndi index yotsika ya glycemic zimapereka kumverera kwakhuta komwe kumatenga pafupifupi maola 2-3.
• Komanso, ma carbohydrate oyeretsedwa angayambitse kutupa m'thupi. Kutupa kukana leptinNdi chimodzi mwa zifukwa zazikulu za kunenepa kwambiri komanso kunenepa kwambiri.

Zimayambitsa kuchuluka kwa mafuta m'mimba

• zingati ma carbohydrate oyeretsedwa pamene mukudya kwambiri, m'pamenenso pali chiopsezo chachikulu chodziunjikira mafuta m'mimba. 
• Imodzi mwa mitundu yowopsa kwambiri yamafuta ndi mafuta omwe amawunjikana m'mimba ndipo zimakhala zovuta kuwachotsa.

Amakweza shuga m'magazi mwachangu

• ma carbohydrate oyeretsedwaZilibe phindu lazakudya. Pamodzi ndi zopatsa mphamvu zake, ilinso ndi index yayikulu ya glycemic.
• glycemic indexndi mtengo woperekedwa ku chakudya kutengera momwe chimakhudzira kuchuluka kwa shuga m'magazi. ma carbohydrate oyeretsedwaImakweza shuga m'magazi mwachangu ndipo imakhala ndi zotsatira zanthawi yayitali pakukhuta.

Amachulukitsa chiwopsezo cha matenda amtima komanso mtundu wa 2 shuga

• Matenda a mtima ve mtundu 2 shugandi matenda ofala kwambiri padziko lonse lapansi. Anthu omwe ali ndi matenda amtundu wa 2 ali ndi chiopsezo chachikulu chotenga matenda a mtima.
• Maphunziro, ma carbohydrate oyeretsedwaZikuwonetsa kuti kudya kwambiri shuga kumawonjezera kukana kwa insulini komanso kuchuluka kwa shuga m'magazi. Izi ndizizindikiro zazikulu zamtundu wa 2 shuga.
• ma carbohydrate oyeretsedwaZimawonjezeranso triglycerides m'magazi. Izi ndizomwe zimayambitsa matenda amtima komanso mtundu wa 2 shuga.

Zimayambitsa mavuto a m'mimba

• Mabakiteriya abwino a m'matumbo amathandizira kugaya komanso kudya zakudya zopezeka m'zakudya zama carbohydrate ovuta. Komabe ma carbohydrate oyeretsedwaPalibenso fiber.
• Kwambiri ma carbohydrate oyeretsedwaKudya mkaka kumachepetsa chiwerengero ndi mitundu yosiyanasiyana ya mabakiteriya abwino a m'matumbo omwe amatha kusokoneza chimbudzi ndi kuyambitsa kudzimbidwa.

Zitha kuyambitsa khansa

• Kwambiri ma carbohydrate oyeretsedwaKudya mkaka kumawonjezera chiopsezo cha khansa. 
• ma carbohydrate oyeretsedwaAmagwirizana kwambiri ndi kunenepa kwambiri komwe kumachitika chifukwa cha kutupa m'thupi.