Vanhu vazhinji vanosarudza kutanga zuva pakudya uremu kurasikirwa vanowanzo cheka makabhohaidhiretsi zvachose, vachifunga kuti anozovaita kuti vave mafuta. Haasi ese makabhohaidhiretsi akafanana, saka, isu tinokudzidzisa iwe kuziva maitiro ekuvaziva kuti uone kuti ndiani achabatana newe pakurasikirwa nehuremu.
Hupfu chena, chingwa chena, pasta, kana mupunga muchena Izvo zvinogadzirwa nehupfu hwakatsetseka hunogona kukanganisa kwedu kuedza, zvisinei, kune mamwe akawanda akapfuma kwazvo uye anotibatsira kutapudza huremu.
Carbohydrate haitiitise mafuta, Asi izvo, kana tikazvibvisa isu pachedu kubva pakudya kwedu, tichava nekudzikira kukuru uye muviri unozotumira mameseji kuhuropi hwedu kuti idye chinhu chekutanga chainobata, uye muzviitiko zvakawanda hadzisi sarudzo dzine hutano.
Yakanakisa makabhohaidhiretsi ekuderedza uremu
Carbohydrate anodiwa kuti uve nesimba, chinova chikafu chinokurumidza kugadzirisa icho chinounganidzwa nemuviri kuti chishande nemazvo, kana tikadya makabhohaidhiretsi ane zviyero zvakakura zvefibre tinenge tiri kubatsirawo kuwana simba, kurasikirwa uremu uye kunzwa kuzara kwenguva yakareba.
Avena
Oats ari kusimba, vateveri vanozvidya mangwanani ega ega achiperekedzwa nembiya yakanaka yemukaka. Iyo yakafuma mune yakasungunuka fiber, ndiko kuti, inonyungudika mushure mekudya, saka inotichengeta isu neiyo yepamusoro nhanho yesimba kwenguva yakareba.
Uye zvakare, zvinoenderana nedzimwe ongororo ivo vakasimbisa kuti inokwanisa bvisa mafuta anoungana akatenderedza dzimwe nhengo, semwoyo.
Bulgur gorosi
Iri gorosi rudzi rwakasiyana kupfuura rwatinoziva, unofanirwa kuinyudza usati wabika. Zvinodhura kubika sezvo zvichinonoka, zvisinei, isu tinogona kubika hukuru hukuru kuti ive yakabikwa uye kugadzirirwa kwevhiki. Kunaka kwayo kukuru ndekwekuti ine magiramu mashanu efaera uye inobatsira kupisa mafuta.
Zviyo zvegorosi
Bhinzi idzi dzave kunyanya kufarirwa. Miriwo inoidya kazhinji uye inonaka. Yakazara ne fiber, magnesium, iron, zinc, mavitamini eboka B. Ivo vanobatsira kushandura chikafu kuita simba uye kumhanyisa metabolic chiyero.
Quinoa
Inoonekwa sechikafu chakakurisa, ipuroteni yepamusoro ine zvakare yakakosha maamino acids anodiwa pakuumbwa kwemhasuru dzakagwinya uye dzakasimba, mukuwedzera, zvinobatsira kumhanyisa metabolism nekudaro unopisa macalorie mazhinji.
Muriwo nemiriwo
Kunyangwe iwe ukasazvitora, miriwo mizhinji zvakare ine mahydrohydrate. Izvi zvine fiber yakakosha iyo kubatsira kurasikirwa uremu, mavitamini, zvicherwa uye antioxidants, kune rimwe divi, iyo zvakare inodzivirira kuitisa kweavo mahara radicals.
Gorosi pasta
Kunyangwe kana munhu ari pachikafu hazvireve kuti vanoisa parutivi mahydrohydrate ese, zviyo zvese zviyo zvepasta zvakanakira kudyiwa kwavo. Ivo vanobvisa chishuwo chekudya iyo pasta dhishi, isu tinosanganisa mashoma macalorie uye zvakare, isu tichabatsira kubvisa chepfu nekuda kweiyo fiber Iye ndewe.
Brown mupunga
Chinhu chimwe chete ichi chinoitika nemupunga wakasviba, unogona kuedza kuchinjisa madhiri ako ese kwawakashandisa mupunga muchena wemupunga wakasviba ine kuravira kwakasiyana, asi mukanwa hamugoni kuifarira, munogona kuyedza mapepeti ari nyore.
Bhari
Bhari ndeye yakaoma makabhohaidhiretsi izvo zvinotibatsira kudzora zvishuwo, kazhinji tinoda kuva nechikafu kana kunhonga chimwe chinhu pakati pemasikati, bhari yakanaka kwazvo sarudzo, sezvo zvichibatsira shuga yedu yeropa kuti isakwire uye isingatikonzere kuti tinwe zvakanyanya kana totaura nezvekudya.
Frutas
Kunyangwe kune zvishoma, michero ine makabhohaidhiretsi ane hutano anotapira mukuravira uye akapfuma mune fiber. Uye zvakare, ivo vanozivikanwa kutipa isu hombe huwandu hwe mavitamini, zvicherwa uye antioxidants. Neichi chikonzero, vanogutsa zvakakwana zvatinoda zvekudya uye, chokwadika, kuda kwedu chikafu chinotapira.
Iwe une dzimwe dzesarudzo idzo Isu tinovafungira saka hautombomira kusanganisira makabhohaidhiretsi mune chikafu chako, kunyangwe iwe paunenge uchitsvaga kudzikira uremu uye kurasikirwa mashoma makirosi.