Eiiieaena, a ano carbohydrates: He aha ka maikaʻi no mākou kino

He nui nā poʻe manaʻo i nā carbohydrates i nā palapala no na huahelu, i keia la mākou e ho'āʻo e dispel i kēia nā kaʻao, a me ka hope loaʻa mai mea carbs i nā palapala, a i mea nui no ka mea maʻamau functioning o ko mākou mau kino. O ke aloha i huiʻia nō ka iniiaiie nutrient no kānaka, maʻamau mākou e loaʻa ai ma ka liʻiliʻi 50% carbohydrates o ka heluna i hoopauia calories.

He kuleana no ka carbohydrate maʻiʻo i ka nui o ke kō i loko o ke koko ka mea, ho oholo i ka ka hoʻokōʻana o ka lolo keena, hoalohaloha aku ia ia, i ko kakou Muscle nuipa, piʻi pū, a me ka kumuʻiʻo a me ka momona o ka hiki pono o ka hōʻuluʻulu. Koke ke koho '- ka mea, ua māheleʻia i loko o alodio, a luna' carbohydrates (pulapula o ke), ka mea a pau hilinaʻi nui ma luna o ka mämä holo me ka i keia ano o ke aloha i huiʻia ua Wāwahi a ua hoohuliia mai i loko o monakō koko - ka papa kuhikuhi kumu o ko mākou ikehu.

No ka mea, ano i huiʻia nā:

• disaccharides - lactose, sucrose, maltose;
• monosaccharides - fructose, galactose, monakō koko a me ke aloha nāʻakika.

No eiiieaena polysaccharides nā glycogen, ka mea, ua hookomoia ma ka holoholona huahana, pia, lignin, kelulose, pectin - i polysaccharides o kaʻai kumu. He aha ka i ka likeʻole ma waena o kēia mauʻano? Complex ke aloha hui hou lohi hōʻuluʻulu manaʻo liʻiliʻi me na la o ka pahikaua e hoea i loko o ke koko kōpaʻa.

Ke'aiaola waiwai o ia mea he kiʻekiʻe, a me nā kō maʻiʻo ka ka palena haʻahaʻa. ʻOiai na mea carbohydrates, noho i loko o ke kino, huli koke i loko o kōpaʻa, Penei, e ai ana na mea glycidyl, e loaa ka ipu calories a me Aʻohe ikehu waiwai. Ka wale lanakila o ka hoʻokēʻaiʻana i pili ai - ikehu, nā wikamina a me kōpaʻa, akā, kona loaʻa pākeu aho koke huli i loko o hua'ōlelo i makemake momona.

Akā, excessive hokii, o ka luna 'carbohydrates i palekana no ko kakou kino, kā lākou i koe ke kumu fermentation i loko o ka naʻau liʻiliʻi a hoʻomāhuahua o ke kino momona. Pehea la e hiki ai ia ia? Mua no a pau, mai overload oe ia oe iho lapuwale a me nā palapala carbohydrates, a, o ka papa, e hana, e kuni i ka mea calories a me ka momona.

He aha pihaʻi ano carbohydrates: i ka papa inoa o nā huahana

• confectionery;
• hua Piʻihonua;
• keʻokeʻo, aʻeleʻele raiki;
• keʻokeʻo a me ka palaoa i ka berena, rai berena;
• pūlehu akula i ka uala a me Masa uala;
• kanakaʻona mau a me ka 'ole-kanakaʻona mau nā mea inu;
• mea haku (ke kanakē, kokoleka, marmalade, ka meli, Jam, Jam, hau kalima, palaoa flakes, hua palaoa crackers);
• hua me ka kiʻekiʻe kō maʻiʻo (pala maiʻa, pineapples, watermelons, i nā hua waina, melons, nā lā);
• ka lau (squash, parsnips, turnips, hoolapalapaia carrots).

Aie i ka mea i pau i ka hoʻokēʻai carbs koke paka i loko o ke koko, aole heʻoi mahuahua i loko o ka iliwai o ke kō, no laila, maemae hui manaoia e e hewa (nā palapala) carbohydrates. Akā, i kēia 'aʻole i manaʻo i ka mea pono e kāpaeʻia loa, koe wale no ka kōpaʻa, ka mea, iloko o ka nui nui o ka pono keia mau mea nā minelala hao a me nā wikamina. I ka papa kuhikuhiE mea mea e hana ia ma mua mālama nui me ka 'ole ma mua o ka hele ana, alaila, pau monakō koko wale "kuni i ka mea".

Ano, ia oe i kahi o ka makana a me ka mea i hemahema hoi carbohydrates. Products i loaʻa i ka luna 'paha lōʻihi pili' o Randy.

• legumes (soy, papapa, chickpea);
• nulu'Īkalia i ka durum palaoa;
• hua (ohia, cherries, peaches, apricots, plums, na alani, grapefruits);
• ka lau (zucchini, peppers, spinach, avocado, Fish, leeks, cabbage, nā komako).

Manawa i 'ūlōlohi i ka hālāwai hope o carbohydrates me ka hana keaka mahuahua ma ka mahi kō, a me ka poʻe no ka manawa lōʻihi mai i haha aku pololi.

Pehea e e walaʻau ma carbohydrates i oi pono keia mau mea a me ka emi nā palapala?

Kēia pono kokololio ke aloha hui hoʻohana pu me ka kumuʻiʻoʻai,ʻaʻole hoʻi ma hope o ia (iʻa, nā manuʻaiʻia, ai, hua). Nā polokina no kekahi manawa noho i loko o ka'ōpū no digestion o ka mea hope loa, e ho'ōla e kali ana ia a me na mea carbohydrates.

Ka Hopena: ka omo Ua ka meheu o, a me ka hemahema hoi carbohydrates i hoohuliia mai i loko o eiiieaena, a, no laila, ua maikaʻi kēia.