Makabhohaidhiretsi anodiwa pakudya kune hutano, asi kana ukaasarudza zvakanaka, anogona kukubatsira kuderedza uremu. Pasinei nemukurumbira wakashata wavanawo uye chokwadi chekuti mune chero uremu hwekudya, chinhu chekutanga chinorambidzwa kushandisa kwavo, makabhohaidhiretsi ane utano anogona kubatsira zvikuru kana uchida kuderedza uremu.
Mukuwedzera pakupa simba, makhahydrates akanaka anobatsira kubvisa mafuta uye anobatsira zvikuru kune utano. Nokudaro, zvakakosha pakudya kune utano, kunyange kana iwe uchida kuderedza uremu. Dzidza kuvatora nenzira kwayo uye tsvaga kuti ndezvipi zvikafu zvakapfuma mumacarbohydrates izvo kukubatsira kuderedza uremu zvinobudirira uye pasina kuisa hutano hwako panjodzi.
macarbohydrates anobatsira kuderedza uremu
Chinhu chekutanga iwe chaunofanira kuziva ndechekuti munhu mumwe nomumwe ane metabolism yakasiyana uye chikafu chinokanganisa muviri wega wega zvakasiyana. Vamwe vanhu vanodya marudzi ese emakabhohaidhiretsi pasina marwadzo pamiviri yavo, zvirinani kunze. Uye kune vamwe, kune rumwe rutivi, kudya mamwe marudzi echikafu kunoreva kuwedzera huremu husingadzokerike.
Naizvozvo, haufanirwe kumbozvienzanisa iwe nevamwe vanhu, teerera kune muviri wako uye ongorora maitiro ekudya zvinoenderana nemaitiro ako. Kana iwe uchigara uchirovedza muviri, muviri wako unozotora makabhohaidhiretsi zvakasiyana pane kana iwe uchirarama hupenyu hwekugara. Muchidimbu, zvinhu zvese zvinofanirwa kuverengerwa zvisati zvabvisa kana kurambidza chikafu. Zvino, kana iwe uchida kuderedza uremu uye kusasiya macarbohydrates, unofanirwa sarudza utano shandisai makomborero ayo ose.
Oats
Iyi cereal yave yakakosha mupantry yeavo vese vanotsvaga kugadzirisa kudya kwavo. Nekuda kwese mabhenefiti ayo, ndeimwe yeakanakisa makabhohaidhiretsi yekuisa mukudya, kunyangwe kune avo vanoda kuderedza uremu.. Oatmeal ndiyo zviyo zvine mapuroteni epamusoro, yakapfuma kwazvo mufiber, inopa simba renguva refu nekuda kwekunonoka kwayo kutora macarbohydrates, ine huwandu hukuru hwemaminerari nemafuta ane hutano.
Buckwheat
Iyi pseudo cereal ndiyo yakakwana carbohydrate kune vanhu vanoda simba rakawedzerwa, vatambi uye vanhu vanoita zvakawanda zvekurovedza muviri. Asi kune avo vanoda kuonda pasina kusiya mabhenefiti emacarbohydrates ye carbon. Pamusoro pekuve chikafu chakapfuma muprotein, zvicherwa, antioxidants uye fiber, ndeye gluten-isina carbohydrate, inova chikafu chakanakira celiacs.
Mabhanana
Kure nemukurumbira wakashata wemuchero uyu unorambidzwa zvisina kufanira kubva pakudya kwekurema, bhanana chikafu chakakodzera chekurasikirwa. rine makabhohaidhiretsi hutano, faibha, zvicherwa nemavhitaminzi zvinoita kuti ive chikafu chine hutano. Chii chimwe, bhanana inowedzera simba, inogadzirisa mazinga ehuga muropa uye inowedzera kunzwa kwekuguta.
Quinoa
Iyo yepamusoro chikafu par kugona, pamwe iyo yakatanga mukurumbira werudzi urwu rwechikafu neyakakura inovaka inoumbwa iyo yave yakakosha mune chero chikafu chine hutano. Quinoa inzvimbo yakakura yemapuroteni, zvicherwa, mavitamini, uye fiber. Chii chimwe, ine amino acids uye yakaderera kwazvo glycemic index. Kana zviri zvekudzikira uremu, quinoa inobatsira kukurumidza metabolism uye inokwidziridza mashandisiro esimba. Saka inova imwe yeakanakisa makabhohaidhiretsi, ane hutano uye akakwana kune chikafu cheavo vanoda kuderedza uremu.
Sezvauri kuona, pane zvakawanda zvingasarudzwa kana zvasvika pakusarudza zvikafu zvakapfuma mumacarbohydrates kunyangwe uchiita uremu hwekudya. Rudzi urwu rwekudya rwakakosha kune simba, asiwo kuti muviri ugamuchire chikafu chaunoda pasina kuwedzera mafuta kana mamwe macalories. Nguva dzose sarudza makabhohaidhiretsi ane hutano uye woabika zvishoma sezvinobvira. Neiyi nzira, iwe unozogona kunakidzwa neakapfuma kwazvo, ane hutano uye anonhuwirira madhishi ekutevera kudya kune hutano uye kuderedza uremu zvine musoro.