Mgbagwoju carbohydrates - oriri. List nke ngwaahịa na ihe mgbagwoju carbohydrates

Carbohydrates, dị ka ndi na-edozi na abụba dị mkpa ụlọ nkanka nke ahụ anyị. Ha zụọ ụbụrụ anyị, ụjọ usoro na akụkụ dị ike ma na-enwe larịị nke glycogen. Ma n'aka nke ya, ndị a bekee nwere ike ịdị mfe (mono- na di-saccharides) na, ya, mgbagwoju carbohydrates (ma ọ bụ polysaccharides). N'ihi na kwesịrị ịrụ ọrụ ahụ dị mkpa ka dose ha oriri n'ụzọ ziri ezi. Ọ na-kweere na iji nọgide na-enwe onwe ha ezi ọdịdị kachasi mma iri adịghị mfe, ma ọ bụ mgbagwoju carbohydrates. Products, nke ga-ebu a ndepụta nke kasị maara aha gị, nwere ike dị na ọ bụla ụlọ ahịa. Ma tupu ị na-eme ihe menu, ị kwesịrị ị na-atụle ihe ụfọdụ dị mkpa.

Gịnị bụ a mgbagwoju carbohydrate

N'ihi na-arụsi ọrụ ike si ebi ndụ na-eji ire ụtọ ọrụ nke ọchịchị ga-a nnukwu ego nke ike nke na-ga-eme ka anyị ruo otu ụbọchị. Ọ bụla nutritionist ma ọ bụ na dọkịta ga-agwa gị na a ga-adị ugbu mgbagwoju carbohydrates na ihe oriri nke a gbasiri ike. "Nke a bụ ihe ụdị ngwaahịa?" - ị na-ajụ. Azịza ya dị mfe: fọrọ nke nta niile nke bụ nnọọ uru, ma ọ bụghị mgbe niile na-atọ ụtọ, nwere ike ekewet a, Atiya.

Foods ọgaranya eriri, crude eriri na starch, mgbe nile nwere mgbagwoju carbohydrates. Products, a ndepụta nke ga-a ndepụta ọka na akwụkwọ nri ga-anọrịrị na gị friji na-odika 30-40% nke kwa nri oriri. Dị iche iche ọka, nduku dabeere efere, ike na akwụkwọ nri (ugu, eggplant, zukini) ga-bụghị naanị ịbụ isi iyi nke ike na ume, ma a mma mmetụta na ala nke eriri afọ tract. Jide n'aka na-agụnye gị kwa nri nke mgbagwoju carbohydrates. Products, na ndepụta nke na-akọwa n'uju n'okpuru, ga-enyere gị aka ime a na-atọ ụtọ na iche iche menu. Ma, cheta na ndị a na-ọkacha mma na-eji na ututu, na oké ikpe, ke akpa ọkara nke ụbọchị.

Types of mgbagwoju carbohydrates

Mgbagwoju carbohydrates, dị ka megide dị mfe, dị nnọọ nwayọọ nwayọọ etinye obi gị dum site na aru ahu, ghara ime ka mberede surges nke insulin na, Ya mere, agaghị ọ bụla ìgwè ahụ abụba. Ha dị nnọọ ka ogbonye soluble na mmiri, n'ihi ya, ọ bụ nnọọ ihe a ogologo oge tọrọ atọ ke idem. Mgbagwoju carbohydrates na-agụnye starch, glycogen, cellulose na pectins. Dabere na ịta nke ndị a components na ngwaahịa, ha nwere dị iche iche ekwukwa n'akwụkwọ uru na glycemic index.

starch

Starch bụ ihe kasị mkpa soplaya nke carbohydrates nke ahu. The kasị elu ịta hụrụ oriri nke osisi si na ya, tumadi na ọka. Oriri nwere mgbagwoju carbohydrates (ndepụta nke ndị kasị baa ọgaranya na starch)

• Buckwheat (60%).
• Rice (70%).
• Oat (banyere 49%).
• Onyinye (site gluten na-amalite ihe onwunwe nwere ike ịnwe 62-68% starch).
• Rye achịcha (dabere na ọkwa nke ntụ ọka mee, 33-49%).
• Wheat nri (35-51%).
• Lentil (40%).
• Peas (44%).
• Soybean (3.5%).
• Nduku (dabere dịgasị iche iche na freshness nke ngwaahịa, 15-18% starch).

glycogen

Nke a polysaccharide bụ nri na dị nta quantities. Karịsịa nnukwu ya ọdịnaya niile esịtidem mmadụ akụkụ na muscle anụ ahụ. Ọ bụ ụdị "ike idobere", nakwa dị ka a isi iyi nke nri n'ihi na ụbụrụ na ụjọ usoro. Wet glycogen echekwa nwere ike ịbụ kpọmkwem site na-iri anụ (tumadi red), amịrị obi, imeju na azụ.

cellulose

Yiri nnọọ na mejupụtara na polysaccharides. Ọ bụ a ike ike eriri nke osisi si na ya, dị oké mkpa maka kwesịrị ịrụ ọrụ nke eriri afọ. Ọtụtụ n'ime ya na-ẹdude ke dum grains, nke na-adịghị isiokwu na-n'ibu ihicha na okpomọkụ ọgwụgwọ. Diversify nri nke ndị dị otú ahụ ihe oriri, ị nwere ike mfe ịchịkwa mmetụta nke agụụ, ebe ọ bụ na ntụ emep uta eri na-enye a na-adịgide adịgide mmetụta nke satiety. Nke a na atụmatụ na-enye mgbagwoju carbohydrates. Products, ndepụta nke nke e nyere n'okpuru ebe a, nwere a pụtara nnukwu ego nke eriri:

• Legumes.
• Mkpụrụ osisi na akwụkwọ nri na osisi (mkpụrụ vaịn, apụl, kiwi, pomegranate).
• Ọhụrụ na akwụkwọ nri na herbs.
• The dum ọka ọka (bụghị n'oge gara aga na ihicha na steaming).
• Mkpụrụ (hazelnuts, ahụekere, almọnd).

pectin

Pectin eriri ke idem kpata adsorbents. Etisasịwo mmiri, ha ghọọ a viscous colloidal uka na-adọta a dịgasị iche iche nke toxins, carcinogens na ọbụna arọ ọla. Ọ pectins free eriri afọ nke nsí na normalize ndị digestive tract.

Glycemic index oriri

Glycemic index (Gi) na-anọchi anya na ọnụego nke na-abawanye na ọbara glucose etoju ozugbo ewe a ngwaahịa. Ikpọ nọmba, na ngwa ngwa ndị absorption nke sugar, na mgbe ahụ n'otu ọnụego ya na-anyụpụ si ahụ. The ọgụgụ kasị n'etiti ndị kasị glucose na ya dị ọcha ụdị, na e were ya dị ka 100. The dị iche iche glycemic index nwere ike ịnwe otu na ọdịdị, ma na a dị iche iche esie efere na ngwaahịa. Dị Mfe na mgbagwoju carbohydrates na mpaghara ebe a nwere onwe ha akwụkwọ.

Ọ bụrụ na ị na-agbalị na-eri nri, ọ dị mma na-enye mmasị na ngwaahịa na a elu ọdịnaya nke polysaccharides, ha na-abụghị nanị ihe bara uru, ma na-enyere aka ida ibu ibu. Ọ bụrụ na i nwere mmasị na ihe glycemic index na-ma dị mfe ma dị mgbagwoju carbohydrates, a ndepụta na ngwaahịa (table-egosi n'okpuru) ga-enyere gị aka ịghọta.

Mgbagwoju carbohydrates n'ihi na arọ ọnwụ

Ọtụtụ ndị na-chọrọ iji belata ibu na-abụkarị ndị na-akwado nke ala-carbohydrate diets. Otú ọ dị, ka nri plan ga-ọma. Mgbe nkọ na inogide enweghị a bụ isi iyi nke carbohydrates na ahụ na-eduga ná depletion nke glycogen mee na nke imeju, nke n'aka nke na-nnọchianya lipids. Nke a pụrụ iduga ọdụdụ mbelata nke imeju na ọbụna ya dysfunction.

Low carbohydrate nri dabeere na eziokwu ahụ bụ na n'ihi na enweghị nke glycogen-amalite ahu nagide abụba maka ume, mụbara disintegration nke nwere ike iduga guzobe nke free radicals - ketones. Nsogbu si otú ahụ nwere ka organism ka "acidification" ruo mgbe acidotic amaghị onwe ya. N'ihi ya, mgbagwoju carbohydrates bụ irè karị n'ihi na arọ ọnwụ karịa ngụkọta mwepu si nri dị mfe. Nke a bụ n'ihi na eziokwu na ha na, n'adịghị ka nke ikpeazụ, adịghị akpali mgbe nile na mwute mmetụta nke agụụ, na ndị a mma isi iyi nke "ogologo" ike maka ụbọchị dum.

na-enye aka mma

Cheta na a ala carbohydrate nri na-eri oriri na a ala glycemic index - nanị otu njikọ na akara nke ha ibu na ọbara glucose etoju. Ọ bụrụ na ị - onye na-ekpe a mma oriri, ị kwesịrị ị na-eso ụfọdụ iwu:

• Gbalịa na-eri n'otu oge, na-edebe mode.
• Rube isi multi-akụrụngwa nri.
• Ọ bụrụ na o kwere omume, belata ka a kacha nta na oriri nke sugar na ato uto.
• Abubara na ihe oriri ga-adị ọzọ karịa 30%.
• Gbalịa na-eri ihe eriri.
• Ghara caffeine, mmanya na nnu.