Chii chinonzi Carbohydrate? Zvokudya Zvine Carbohydrates

"Chii chinonzi carbohydrate?" iri pakati pemisoro inofarira. Nekuti carbs inokuvadza kana hutano? Mubvunzo unowanzotinetsa.

Makabhohaidhiretsi mamorekuru ane zvimwe zvikamu zvekabhoni, hydrogen, uye maatomu eokisijeni. Ndicho chimwe chezvokudya zvinokakavadzana zvikuru. Kunyange zvazvo kune avo vanoti kushandiswa kwekabhohaidhiretsi kwakaderera kunobatsira kune hutano, kunewo avo vanopikisa kuti macarbohydrates anodiwa.

Chero zvaunofunga nezvenyaya iyi, hazvigone kurambwa kuti makabhohaidhiretsi anoita basa rakakosha mumuviri wemunhu.

Chii chinonzi carbohydrate?

Carbohydrate; Ndicho chikafu chinopa muviri simba kumabasa epfungwa nemuviri. Kugaya chikafu ichi kunoputsa chikafu kuita shuga inonzi masaccharides. Mamorekuru aya anotanga kugayiwa mukanwa. Inoenderera nemuviri wese kuti ishandiswe kune zvinhu zvakawanda, kubva kune yakajairika sero kushanda kusvika kukukura kwesero uye kugadzirisa.

Iwe wakambonzwa kuti mamwe macarbohydrates "akanaka" uye mamwe "akaipa." Kune marudzi matatu makuru emacarbohydrates. Mamwe makabhohaidhiretsi anoitika zvoga. Izvi zvinowanikwa mumichero nemiriwo. Zvimwe zvinogadziriswa uye zvinonatswa. Havana kudya kunovaka muviri. Izvo zvinonzi macarbohydrates akanaka ndeaya anowanikwa muzvokudya zvepanyama. Izvo zvakashata macarbohydrates akacheneswa.

Mhando dzeCarbs

Kune marudzi matatu emacarbohydrates:

• Starch (yakaoma carbohydrates)
• Shuga (macarbohydrates ari nyore)
• Lif 

Zvose zviri nyore uye zvakaoma makhahydrates zvinoshandurwa kuva glucose (shuga yeropa). Kabhobhohaidhireti iri nyore icarbohydrates inoumbwa neamolekemu imwechete kana maviri eshuga. Complex carbohydrates ane matatu kana kupfuura shuga mamorekuru.

Kune rumwe rutivi, fiber inowanikwa mumacarbohydrates ane utano. Zvisinei, haigoni kugayiwa kana kuputswa.

zvinongoitika mashuga ari nyore inowanikwa mumichero nemukaka. Kune zvakare yakagadziriswa uye yakacheneswa shuga yakapfava iyo makambani ezvekudya anowedzera kune zvekudya zvakaita sesoda, zvihwitsi, uye zvihwitsi.

Ndeapi macarbohydrate akaoma anobatsira?

• Zviyo zvose
• bhinzi
• bhinzi
• Lentil
• pizi
• matapiri

Fiber inowanikwa mumacarbohydrates akawanda ane hutano, akadai se:

• Zvibereko
• muriwo
• Zviyo zvose
• bhinzi
• bhinzi 

Kushandisa fiber, yakaoma uye yakapfava makhahydrates kubva kune yakasikwa inodzivirira kubva kuzvirwere. Zvinotobatsira kuderedza uremu. Aya makabhohaidhiretsi ane akati wandei mavhitamini uye zvicherwa.

Asi makabhohaidhiretsi akagadzirwa uye akacheneswa ane macalorie akawanda uye akaderera mukudya. Zvinokonzera uremu uye kunyange matambudziko ane hukama nekufutisa senge Type 2 chirwere cheshuga uye chirwere chemoyo.

Zvimiro zveCarbohydrates

Inopa simba kumuviri

• Chimwe chezvinhu zvemacarbohydrates kupa simba kumuviri. Mazhinji emakabhohaidhiretsi ari muchikafu chatinodya anoshandurwa kuita glucose mushure mekunge agayiwa asati apinda muropa.
• Glucose kubva muropa inopinzwa mumaseru emuviri uye inoshandiswa kugadzira mafuta molecule anonzi adenosine triphosphate (ATP).
• Masero anobva ashandisa ATP kusimbisa mabasa akasiyana siyana emetabolic. 
• Masero mazhinji mumuviri anogadzira ATP kubva kwakasiyana-siyana, senge makabhohaidhiretsi nemafuta. Asi kana mukadya zvekudya izvi pamwe chete, masero emumuviri achashandisa makabhohaidhiretsi semabviro awo ekutanga esimba.

Inopa kuchengetedza simba

• Kana pane glucose yakakwana mumuviri kuti isangane nezvido zvazvino, iyo yakawandisa inochengetwa kuti ishandiswe gare gare.
• Iyi inonzi glycogen muchimiro cheglucose yakachengetwa. Inonyanya kuwanikwa muchiropa uye tsandanyama.
• Kana glucose yese yainoda ichitorwa uye zvitoro zveglycogen zvazara, muviri unoshandura macarbohydrates akawandisa kuita triglyceride mamorekuru woachengeta semafuta.

Inobatsira kudzivirira tsandanyama

• Kushandisa kunyange shoma shoma yemakhahydrates kunodzivirira nzara-yakabatana nemhasuru kurasikirwa. 
• Carbs inoderedza kuparara kwemhasuru uye inopa glucose sesimba rehuropi.

Inovandudza hutano hwekudya

• Kusiyana neshuga uye starch, fiber haina kuchinjwa kuva glucose. Inopfuura nemudumbu isina kudyiwa.
• Kune marudzi maviri makuru e fiber: soluble uye insoluble fiber.
• Soluble fiber inowanikwa mu oats, legumes, musimboti wemichero, uye mimwe miriwo. Sezvo ichipfuura nemuviri, inokwezva mvura uye inoumba gel-sechinhu. Izvi zvinowedzera huwandu hwechituru. Inofambisa kufamba kwe bowel.
• Kune rimwe divi, insoluble fiber inowedzera kuwanda kune chituru. Nekuifambisa zvishoma nekukurumidza kuburikidza nemugadziro wekudya, inobatsira kubvisa kuvimbiswa. Mhando iyi yefiber inowanikwa mumatehwe uye mhodzi dzezviyo, michero nemiriwo. Kushandisa insoluble fiber kunodzivirira kubva kune digestive system zvirwere.

Inobatsira pahutano hwemwoyo uye chirwere cheshuga

• Chokwadi mari yakawandisa makabhohaidhiretsi akacheneswa kunwa kunokuvadza mwoyo uye kunowedzera njodzi yechirwere cheshuga. Nekudaro, kana iwe ukadya yakawanda fiber, inobatsira moyo uye shuga yeropa.
• Sezvo soluble fiber inopfuura nemudumbu mudiki, inosunga kune bile acids uye inodzivirira kudzoreredzwa kwavo. Chiropa chinoshandisa cholesterol kugadzira bile acids yakawanda, uye cholesterol iyi inoparadzwa muropa.
• Zvakare, fiber haikwidzi mazinga eshuga yeropa semamwe macarbohydrates. 
• Muchokwadi, soluble fiber inononoka kutorwa kwemakhahydrates mudumbu rekudya. Izvi zvinobvumira shuga yeropa kudonha mushure mekudya.

Huwandu hweCarbohydrates Inodiwa muKudya

Kuderedza kushandiswa kwemakhahydrates ndiyo imwe yenzira dzakanakisisa dzekuderedza uremu. Zvinoderedza kudya uye zvotoita kuti udzike uremu.

Avo vanoedza kuderedza uremu vakacheka carbs pakutanga. Aya ndiwo maitiro akazvarwa kudya kwakaderera-carb. Makabhohaidhiretsi akadai seshuga uye starch anogumira mukudya uku. KMapuroteni nemafuta zvinodyiwa pachinzvimbo chemakabhohaidhiretsi. 

Zvidzidzo, low carb dietZvinoratidza kuti zvinoderedza kuda kudya. Inobatsira kuderedza uremu sezvo macalorie mashoma anopedzwa. Kudya kwakaderera-carb kune zvikomborero kunze kwekurasikirwa nekurema. Inopa kudzora shuga yeropa, inoderedza BP uye triglycerides.

Daily Carbohydrate Inoda

Chido chemunhu chemazuva ese checarbohydrates zvinoenderana nezera, murume kana mukadzi, chimiro chemuviri, nhanho yebasa, zvido zvemunhu, tsika yekudya, uye mamiriro ehutano iye zvino.

Vanhu vakagwinya uye vane tsandanyama dzakawanda vanoshivirira makabhohaidhiretsi zvine hutano kupfuura vanhu vakangogara. 

Metabolic hutano chinhu chakakosha. Kana vanhu vapinda mune metabolic syndrome, vanofutisa uye vanokudziridza Type 2 chirwere cheshuga. Vanhu vanowira muchikamu ichi havagone kushivirira huwandu hwakafanana hwemakabhohaidhiretsi seavo vane hutano. Mamwe masayendisiti ane matambudziko aya "carbohydrate kusashivirira" mazita.

Iwe unogona kuona kuti ingani makabhohaidhiretsi aunoda kubva pane iri pasi apa;

Zuva rega rega Carbohydrate Mari

100-150 magiramu pazuva 

Uku ndiko kushandisa zvine mwero carbohydrate. Iyo chiyero chakakodzera kune vanhu vanoshanda, vachiedza kugara vaine hutano uye kuchengetedza uremu hwavo. Zvinokwanisika kuderedza uremu nehuwandu hwekudya kwemakhahydrates, asi zvakakosha kuverenga macalorie. Carbs yaunogona kudya inosanganisira:

• Chero muriwo unogona kufunga nezvawo.
• Zvibereko zvakawanda pazuva.
• Zviyo zvine hutano zvakaita sembatatisi, mupunga, uye oats 

50-100 magiramu pazuva

Kana iwe uchida kuderedza uremu zvisingaite nekudzikisa makhahydrates mukudya, kushandiswa kwemakhahydrates mumhando iyi yakakwana. Heano macarbohydrates aunogona kudya:

• Miriwo yakawanda.
• Zvichida 2-3 michero pazuva.
• Hushoma huwandu hwe starchy carbohydrates. 

20-50 magiramu pazuva

Iyi ndiyo carb siyana uko iyo metabolic mabhenefiti anopinda mukati. Inowedzera kuderedza uremu. Ndiro rakanakira vanhu vane kusagadzikana metabolic hutano. 

Kana iwe uchidya isingasviki 50 magiramu e carbs pazuva, muviri wako unopinda mu ketosis uye ketone miviri inopa simba kuuropi. Izvi zvinoderedza havi yako uye zvoita kuti udzike uremu woga. Carbs iwe unogona kudya:

• Low-carb muriwo.
• mimwe michero yemuchero
• Zvokudya zvakaita semakotapeya, nzungu, nemhodzi. Zvisinei, zvidye nekutarisa huwandu hwemakhahydrates.

Kudya kwakaderera-carb kwakaderera mazinga e insulin, hormone inounza glucose mumasero. Rimwe remabasa e insulin kuchengeta mafuta. Chikonzero chekudya kwakaderera-carb kunopera nekuda kwekudzikisa mazinga ehomoni iyi.

Paunocheka carbs, insulin inodonha uye itsvo dzinotanga kuburitsa mvura yakawandisa. Kurasikirwa kwehuremu kunononoka mushure mevhiki yekutanga, asi panguva ino uremu hwakarasika hunoenda kubva kuzvitoro zvemafuta.

Zvidzidzo zvinoratidza kuti kudya kwakaderera-carb ndiyo mafuta ane ngozi zvakanyanya. mafuta edumbuinotaura kuti inonyanya kushanda mukuderedza 

Kana iwe uchangotanga kudya yakaderera-carb, muviri wako ungangopfuura nemuchikamu chekugadzirisa kuti ujairane nekupisa mafuta pane carbs. Izvi zvinonzi "low-carb flu" uye kazhinji inoenda mukati memazuva mashoma.

Zvokudya Zvine Carbohydrates

Mushure mekutaura "chii chinonzi carbohydrate", maitiro emakabhohaidhiretsi uye "zuva nezuva carbohydrate zvinodiwa", zvino ngatitarisei zvokudya zvine utano uye yakakwirira mhando makabhohaidhiretsi;

Quinoa

• QuinoaImbeu inovaka muviri uye chikafu checarbohydrates chakawanda. Iyo zvakare yakanaka sosi yeprotein uye fiber.
• Iyo haina gluten. Nokudaro, inzira ine utano kune avo vasingadyi zvigadzirwa zvegorosi. 
• Quinoa inoita kuti ugare wakaguta nekuti ine fiber uye mapuroteni.

Oat

• OatIyo cereal ine akawanda mavhitamini, zvicherwa uye antioxidants.
• Icho chimwe chezvikafu zvine hutano makabhohaidhiretsi nekuda kwekupfuma kwayo fiber. 
• 66% yeoat is carbohydrates, uye inenge 11% yeiyo fiber.
• Iyo yakanaka sosi yemapuroteni kana ichienzaniswa nezvimwe zvakawanda zviyo. Inoderedza njodzi yezvirwere zvemoyo nekudzikisa cholesterol.
• Mune chirwere cheshuga, inopa kudzora shuga yeropa. Inokuita kuti ugare wakaguta uye inopa kurasikirwa uremu.

Buckwheat

• Buckwheat Chikafu chinovaka muviri chine zvese macarbohydrates, protein uye fiber. Iine mamineral akawanda uye antioxidants kupfuura zviyo zvakawanda.

mabhanana

• mabhananaInosanganisira makabhohaidhiretsi muchimiro che starch kana shuga. Mabhanana egirini ane sitachi yakawanda inoshanduka kuita shuga yechisikigo kana mabhanana anoibva.
• Mabhanana asina kuibva ane starch uye pectin. Ose ari maviri anobatsira pakugaya uye kudyisa anobatsira gut mabhakitiriya.

Mbambaira

• MbambairaMune, iyo yakakwira carbohydrate yemukati ine starch, shuga uye fiber.
• Yakapfuma kwazvo mune antioxidants. Inobatsira kuderedza oxidative kukuvara uye njodzi yezvirwere zvakasiyana.

Beet

• BeetIro midzi yemuriwo ine yakakwira carbohydrate content inosanganisira shuga uye fiber.
• Iine mavhitaminzi, zvicherwa, ane antioxidants ane simba uye zvinomera zvinomera.
• Iyo yakakwirira mune inorganic nitrate, iyo inoshandura kuita nitric oxide mumuviri. Nitric oxide inobatsira kuderedza BP uye kuderedza njodzi yezvirwere zvakasiyana-siyana.

orenji

• orenjiIyo inonyanya kuve nemvura uye ine 11.8% macarbohydrates. Iyo yakanaka sosi yefiber.
• Iyo inonyanya kupfuma muvhitamini C, potasium uye mamwe mavhitamini B. 
• Kudya maranjisi kunovandudza hutano hwemoyo. Inobatsira kudzivirira matombo eitsvo.

Blueberries 

• Blueberries inonyanya kuumbwa nemvura uye makhahydrates.
• Iine mavhitamini akawanda nemaminerari akadai sevhitamini C, vhitamini K uye manganese.
• Inovandudza ndangariro muvanhu vakura.

bhuratifuru

• bhuratifuruIine akawanda mavhitamini, zvicherwa uye chirimwa makomisheni pamwe chete nemacarbohydrates.
• Kudya muchero uyu kunobatsira kuderedza uremu uye kunoderedza insulin kuramba.

maapuro

• maapuroChikafu chine makabhohaidhiretsi ane hutano uye chitubu chakanaka chevhitamini C. Iine antioxidants uye ine hutano chirimwa makomisheni.
• Kudya maapuro kunodzikamisa shuga yeropa uye kunoderedza njodzi yechirwere chemwoyo.

Bean bhinzi

• itsvo bhinzi chikafu chine makabhohaidhiretsi ane starch nefiber. Iyo inewo yakawanda muprotein.
• Bean bhinzi Yakapfuma mune zvakawanda mavhitaminzi, zvicherwa uye zvinomera zvinosanganiswa. Inobva kune antioxidants senge anthocyanins uye isoflavones.
• Inoenzanisa shuga yeropa uye inoderedza njodzi yekenza yekoloni.

Chickpeas

• ChickpeasIcho chimwe chezvokudya zvine hutano hwemakhahydrates sezvo iine huwandu hwakanaka hwefiber. Inopa chirimwa-based protein.
• Kudya iyi legume inovandudza moyo uye hutano hwekudya.

mupunga mutsvuku

• Mupunga weBrown mupunga wakapfuma wezvirimwa lignans zvinodzivirira kubva kuchirwere chemoyo. Yakapfumawo mu magnesium. 
• sosi yakanaka yemacarbohydrates mupunga mutsvuku inoderedza cholesterol uye inoderedza njodzi yechirwere cheshuga.

visi

• visiPamusoro pekupa huwandu hwakakwana hwemakhahydrates, inoisa muviri muviri.
• Yakapfuma mu carotenoids yakadai se lycopene uye beta-carotene, iyo inowedzera hutachiona uye inovandudza hutano hwemaziso.

Lentil

• Lentil Icho chitubu chine hutano chemakhahydrates. Iinewo mapuroteni emiriwo. 
• Inopa fiber, folic acid uye potassium, izvo zvakakosha pahutano hwemwoyo.

Low-Carb Vegetables

Miriwo ine macalorie mashoma. Yakapfumawo muvhitamini, zvicherwa uye zvimwe zvakakosha zvinovaka muviri. Mazhinji ane macarbohydrates mashoma uye akakwira mufiber. Nenzira iyi, ivo vanonyanya kukosha kune yakaderera-carb chikafu. 

Heano miriwo yakaderera-carb inokubatsira kuti udzike uremu…

beaver

• Imwe kapu (149 magiramu) yepepper tsvuku yakachekwa ine 3 magiramu emacarbohydrates, matatu ayo ari fiber.
• Mhiripiri, orenji, uye yero mhiripiri zvine chimiro chakafanana chekudya kunovaka muviri, kunyangwe iwo antioxidant yemukati ichisiyana.

broccoli

• Imwe kapu (91 gramu) ye broccoli mbishi ine magiramu matanhatu emacarbohydrates, maviri ayo ari fiber. 

Asparagus

• Imwe kapu (180 gramu) yeasparagus yakabikwa ine 4 gramu yemakhahydrates, ayo magiramu mana ane fiber. 
• Iyo zvakare yakanaka sosi yevhitamini A, C uye K.

howa

• howaIyo ine yakaderera zvakanyanya carbohydrate yemukati. 
• Imwe-kapu (70-giramu) inoshandiswa yehowa mbishi, chena ine magiramu maviri chete emakhahydrates, ayo 1 giramu ine fiber.

Nhanga

• NhangaMuriwo we-low-carb. 
• Imwe kapu (124 gramu) yezucchini mbishi ine magiramu mana emakhahydrates, 1 giramu ine fiber. 

sipinachi

• sipinachiMuriwo weshizha wakasvibira unopa zvakakosha. 
• Muriwo uyu une macarbohydrates mashoma. Asi sezvo sipinashi inobikwa, carbohydrate content inowedzera. 
• Semuenzaniso, kapu yepinashi yakabikwa ine magiramu manomwe emakhahydrates, ayo magiramu mana ari fiber, asi kapu yepinashi yakasvibirira ine kukosha kwe 4 gramu yemakhahydrates, iyo inenge 7 gramu ine fiber.

yekotapeya

• yekotapeyaKunyangwe muchero muchero, unowanzo kudyiwa semuriwo. Iine mafuta akawanda uye ine macarbohydrates mashoma anogayiwa.
• Imwe-kapu (150-giramu) inoshandiswa yediced avocado ine magiramu gumi nematatu emacarbohydrates, ayo magiramu gumi ari fiber.

konifurawa

• konifurawa Ndiyo imwe yemiriwo yakaderera-carb. 
• Imwe kapu (100 gramu) yeholiflower yakasvibirira ine magiramu mashanu emacarbohydrates, ayo magiramu matatu ari fiber. 

Green beans

• Green bhinzi ndeimwe yemiriwo yakaderera-carb. 
• Imwe-kapu (125 gramu) inoshandiswa yebhinzi yakabikwa yakabikwa ine magiramu gumi emacarbohydrates, mana ayo ari fiber. 

retisi

• retisiNdiyo imwe yemiriwo yakaderera-carb. 
• Imwe kapu (47 magiramu) yelettuce ine 1 magiramu emacarbohydrates, 2 ayo ari fiber.

hadiyo

• hadiyoIyo inozivikanwa nemigumisiro yayo inobatsira pakudzivirira muviri.
• Pasinei nekuve muriwo we-high-carb nehuremu, huwandu hunopedzwa mune imwe kuenda hwakadzikira zvakanyanya nekuda kwekunaka kwayo kwakasimba uye kunhuhwirira. 
• Imwe clove (3 gramu) yegariki ine 1 gramu yemakhahydrates, mamwe ayo ari fiber.

Cucumber

• cucumber yako yakaderera mumacarbohydrates. 
• Imwe kapu (104 magiramu) yegaka rakachekwa rine magiramu mana emacarbohydrates, ane isingasviki 1 gramu yefiber.

Brussels inomera

• Brussels inomera, Muriwo wecruciferous unonaka. 
• Hafu-kapu (78-giramu) inoshandiswa yeBrussels yakabikwa ine magiramu matanhatu emacarbohydrates, ayo magiramu maviri ari fiber.

Celery

• CeleryIyo yakaderera zvakanyanya mumacarbohydrates anogayiwa. 
• Imwe kushumira (101 magiramu) yecelery yakachekwa ine magiramu matatu emacarbohydrates, maviri ayo ari fiber.

madomasi

• madomasiHune zvakawanda zvinokatyamadza zveutano. Semakotapeya, matomatisi muchero asi anowanzo kudyiwa semuriwo.
• Huwandu hwemacarbohydrates anogayiwa hwakaderera. Imwe kapu (149 gramu) yemadomasi echerry ine magiramu matanhatu emacarbohydrates, maviri ayo ari fiber.

Radishi

• Kapu imwe (116 magiramu) yeradishes yakachekwa ine magiramu mana emacarbohydrates, maviri ayo ari fiber.

nehanyanisi

• nehanyanisiMuriwo unovaka muviri. Kunyange zvazvo yakanyatso kukwirira mumacarbohydrates nekurema, inowanzodyiwa muhudiki nekuda kwekunaka kwayo kwakasimba.
• Hafu yekapu (58 gramu) yehanyanisi yakachekwa ine magiramu matanhatu emacarbohydrates, 1 giramu ine fiber.

eggplant

• eggplant Muriwo unoshandiswa zvakanyanya mumabikirwo mazhinji enyika. 
• Imwe-kapu (99-giramu) inoshumira yediced, yakabikwa eggplant ine 8 magiramu emacarbohydrates, ayo magiramu maviri ari fiber.

Kabichi

• KabichiHune hutano hwakanaka hunobatsira.
• Kapu imwe (89 magiramu) yekare yakachekwa ine magiramu mashanu emacarbohydrates, magiramu matatu ayo ari fiber.

Artichoke

• ArtichokeMuriwo unonaka uye unovaka muviri. 
• Imwe yepakati artichoke (120 gramu) ine magiramu gumi nemana emacarbohydrates. 14 magiramu aya anowanikwa kubva kune fiber.

Low-Carb Nuts

Nzungu dzakaderera mumakhahydrates uye dzakakwirira mumafuta ane hutano uye mapuroteni ane chirimwa. Ndosaka dzimwe nzungu dzichiwana nzvimbo mune yakaderera-carb yekudya nekuti inokwana mune yakaderera-carb chikafu.

Kune avo vanotevera kudya kwakadzika-carb, senge ketogenic diet, kudya kwakaderera-carb nuts kuchabatsira kudya kunobudirira.

Pecan

Iyo yakaderera mumacarbohydrates uye yakakwirira mufiber. Iinewo zvakakosha zvinovaka muviri zvakaita sethiamine (vitamini B1), magnesium, phosphorus uye zinc.

• Huwandu hwemakabhohaidhiretsi pa30 magiramu: 4 magiramu
• Net carbs pamagiramu makumi matatu: 30 gramu
• Muzana wemacalories kubva kumacarbohydrates: 8%
• Carbs pa100 gramu: 14 gramu

Pecans yakaderera zvikuru mumakhahydrates. Iine isingasviki 30 giramu ye digestible makhahydrates pa 1 giramu inoshumira.

Net carbs, inonzi digestible carbs, inoreva huwandu hwecarbs iyo isingabatanidzwe kubva kune iyo fiber yemukati mune zvakasikwa chikafu.

Nekuti miviri yedu haigone kutora nyore nyore fiber inongoitika muchikafu, kubvisa izvi kubva kune yakazara carbohydrate yemukati kunouya nehuwandu hwemambure kana anonwiwa makhahydrates.

macadamia nut

macadamia nutvane-low-carb, high-fat nuts. Iyo yakanakisa sosi yeB mavitamini, magnesium, iron, mhangura uye manganese.

• Huwandu hwemakabhohaidhiretsi pa30 magiramu: 4 magiramu
• Net carbs pamagiramu makumi matatu: 30 gramu
• Muzana wemacalories kubva kumacarbohydrates: 8%
• Carbs pa100 gramu: 14 gramu

brazil nut

brazil nuti-low-carb nuts yakazara nekudya kwakakosha. High selenium Inozivikanwa nezvirimo.

• Huwandu hwemakabhohaidhiretsi pa30 magiramu: 3 magiramu
• Net carbs pamagiramu makumi matatu: 30 gramu
• Muzana wemacalories kubva kumacarbohydrates: 8%
• Carbs pa100 gramu: 12 gramu

Walnut

Walnut Iyo yakaderera-carb nut, asi ine zvinovaka muviri zvakaita seB mavitamini, iron, magnesium, zinc, polyphenol antioxidants, uye fiber.

• Huwandu hwemakabhohaidhiretsi pa30 magiramu: 4 magiramu
• Net carbs pamagiramu makumi matatu: 30 gramu
• Muzana wemacalories kubva kumacarbohydrates: 8%
• Carbs pa100 gramu: 14 gramu

Hazelnut

Hazelnut Yakapfuma mumafuta ane hutano, fiber, vhitamini E, manganese uye vhitamini K.

• Huwandu hwemakabhohaidhiretsi pa30 magiramu: 5 magiramu
• Net carbs pamagiramu makumi matatu: 30 gramu
• Muzana wemacalories kubva kumacarbohydrates: 10%
• Carbs pa100 gramu: 17 gramu

Pine nzungu

Inotorwa kubva kumapine cones emiti inogara yakasvibira, pine nuts ine inonhuwira yakasiyana nekuda kwehuwandu hwemafuta. Iyo yakanakisa sosi yezvinovaka muviri uye yakanyanya kukwirisa muvhitamini E, manganese, magnesium, vhitamini K, zinc, mhangura uye phosphorus.

• Huwandu hwemakabhohaidhiretsi pa30 magiramu: 4 magiramu
• Net carbs pamagiramu makumi matatu: 30 gramu
• Muzana wemacalories kubva kumacarbohydrates: 8%
• Carbs pa100 gramu: 13 gramu

Nzungu

Nzungu Kunyangwe tekinoroji iri legume, inowanzoonekwa senzungu uye inopedzwa saizvozvo. Iine zvakawanda zvakasiyana-siyana zvekudya zvakadai se folate, vhitamini E, magnesium, phosphorus, zinc uye mhangura. Iyo zvakare yakanaka sosi yezvirimwa-based protein. A 30-giramu inoshumira inopa inonakidza 7 magiramu emapuroteni.

• Huwandu hwemakabhohaidhiretsi pa30 magiramu: 2 magiramu
• Carbs pa30 gramu: 4 gramu
• Muzana wemacalories kubva kumacarbohydrates: 14%
• Carbs pa100 gramu: 21 gramu

Almond

Almondis a low-carb nut ine chimiro chakasimba chekudya. Iyo yakanakisa sosi yevhitamini E, magnesium, riboflavin, mhangura, phosphorus uye manganese.

• Yese carbs pa30: 6 magiramu
• Net carbs pamagiramu makumi matatu: 30 gramu
• Muzana wemacalories kubva kumacarbohydrates: 15%
• Carbs pa100 gramu: 22 gramu

Kupfupikisa;

"Chii chinonzi carbohydrate?" zvinoshamisika. Carbohydrate chikafu chinopa simba kumuviri uye chinoita basa mune mamwe mabasa akakosha. Ndiwo musimboti peturu yekudiwa kwesimba guru rehuropi.

Fiber imhando yakakosha yemacarbohydrate inovandudza kugaya hutano uye inodzikisa njodzi yechirwere chemoyo uye chirwere cheshuga.

Huwandu hwemakabhohaidhiretsi hunofanirwa kutorwa mukudya hunosiyana zvichienderana nezera, murume kana mukadzi, kuumbwa kwemuviri, nhanho yekufamba uye hutano hwese hwemunhu.

Zvokudya zvine macarbohydrates ane hutano zvinosanganisira chikafu chakadai sequinoa, bhinzi yeitsvo, beet, mabhanana, mazambiringa, uye chickpeas. Low-carb miriwo ibhero mhiripiri, broccoli, zucchini, sipinashi, cauliflower, girini bhinzi, matomatisi uye magaka.

Kune zvakare yakaderera-carb nzungu dzinofanirwa kudyiwa pane yakaderera-carb kudya. Ava; nzungu dzakadai walnuts, maarmonds, nzungu, pine nzungu, hazelnuts.

Kwakabva: 1, 2, 3, 4, 5