Complex carbohydrates -ʻai. Papa Inoa o nā huahana me ka hou luna 'carbohydrates

Carbohydrates, e like me nā polokina a me nā bipi kūpaluʻia, ua nui kukulu ālai 'o ko mākou kino. Ka mea, e hooluolu iho mākou lolo, ua'emi nenoaiu a me nā loko o ka nui ikehu a me ka malama i ka nui o ka glycogen. Akā, ma ka huli, i kēia mau waiwai ke e walaʻau ma (mono- a me di Aloha-saccharides) a, me ka, luna 'carbohydrates (a polysaccharides). No ka mea maʻamau functioning o ke kino e pono e mahele lāʻau lākou hokii pololei. Ua Ua manaoio aku i ka mea e malama i ia lakou iho i ka maikai physical shape mea pono e ai ole mea oluolu, akā, e ka luna 'carbohydrates. Products, a e komo i ka papa inoa o ka loa kama'āina inoa iāʻoe, hiki ke loaʻa i loko o kekahi hale kūʻai. Akā, ma mua oʻoukou e i ka 'ike no, oe e noonoo i kekahi mau mea nui wahi.

He aha mea he luna 'carbohydrate

No kaʻeleu Aloha Hawaii, a me ka pahee hana o ka oihana pono e he nui nui o ka ikaika mea e wahie iā mākou i ka lā. Kekahi nutritionist a kauka, e hai aku oe i keia pono e noho luna 'carbohydrates i loko o kaʻai o ke ola i ke kanaka. "He mea ka 'ano o nā huahana?" - oe e noi mai. Ke pane Ua puni hoʻi: kokoke a pau ka i ka loa pono, akā,ʻaʻole e mau ana ono, hiki e wahi a hiki i keia waeʻano.

Fashion waiwai ma ka puluniu, maka puluniu a me ka pia, mau na luna 'carbohydrates. Products, he papa inoa o ka a, e ia i ka papa inoa o ka mānoanoa a me ka uliuliʻai e mau e noho i loko o kou Pahu Hau, a e ka hola 30-40% o ka i kela la aiʻai ana. Ke Kula Kaiapuni 'kiliala, uala-ma muli mau kīʻaha, paakiki ka lau (kaʻuala, eggplant, zucchini) e ole wale e kekahi kumu o ka ikaika a me ka ikaika, akā, i ka maikai ole ma ka moku'āina o ka gastrointestinal'āpana. Mai poina e hookomo i loko o kou kela la i keiaʻai o ka luna 'carbohydrates. Products, i ka papa inoa o i ua piha ia ma lalo nei, e kōkuaʻoe e ka ono a me ka e lauwili kuhikuhi kahua paʻa. Akā, e hoomanao, i kēia mau mea kaʻoi loa hoʻohana 'ia i loko o ke kakahiaka, a me ka loa hihia, ma ka hapa mua o ka lā.

Kind o eiiieaena carbohydrates

Complex carbohydrates, i kū'ē i ka poe noonoo ole, loa lohi ke kemu ma ke kino, e mai i ka ulia kēia o ka insulina, a, nolaila, aole no e komo kekahi hoʻomāhuahua o ke kino momona. Ka mea, ua nui loa poorly wailana i loko o ka wai, no laila ia mea hala loa o ka lōʻihi manawa trapped i loko o ke kino. Complex carbohydrates nā pia, glycogen, kelulose a me pectins. Ke kaumaha ma muli o ka lehulehu o kēia mau eiiiiiaiou i loko o nā huahana, ka mea iʻokoʻa'aiaola waiwai, a me ka glycemic inideka.

pia

Pia o ka mea nui wale mai ana o carbohydrates i ke kino. Ka mea kiekie loa lehulehu malama i kaʻai o ka mea kanu me Kinohi,ʻano nui i loko o kiliala. Fashion i loaʻa ka eiiieaena carbohydrates (i ka papa inoa o ka richest ma ka pia)

• Buckwheat (60%).
• Rice (70%).
• Ota (ma kahi o 49%).
• Nulu'Īkalia (ma gluten i loko o ka hoʻomakaʻia ke komo 62-68% pia).
• Rai berena (ke kaumaha ma muli o ka papa 'o kaʻepa palaoa, i hoʻohana' ia, 33-49%).
• Palaoa berena (35-51%).
• Papapa (ma 40%).
• Peas (44%).
• Soybean (3.5%).
• Uala (ke kaumaha ma muliʻano a me ka freshness o ka huina hoonui, 15-18% pia).

glycogen

Kēia polysaccharide mea ma kaʻai i loko o ka liʻiliʻi mea. Pakahi aku la ia nui kona maʻiʻo ma nā mea a pau i ka na kanaka a me nā loko Muscle'aʻaʻa. He He Heʻano o "ikehu caeacieea", e like me ka nui kumu o ka ai no ka lolo a me ko mākou hopohopo kahua. E hoopiha glycogen hale kūʻai hiki ia 'ana ma ka ai ana i ka ai (ʻano nui ulaula), pipi naʻau, ake a me ka iʻa.

kelulose

Mea i like loa me ka haku mele 'ana i nā polysaccharides. He He hoʻonaninani puluniu o ka mea kanu me Kinohi, mea loa nui no ka mea maʻamau functioning o ka naʻau liʻiliʻi. Ka hapa nui o ka mea, ua iloko o loko o holookoa mānoanoa ko, i mea e malama i ka me mechanical, i ka hoʻomaʻemaʻe a me ka wela lapaau. O na¯ 'i kaʻai o iaʻano meaʻai, e hiki eaaei mana i ka manao o ka pololi, no ka lohi loa olona, i kaʻaoʻaoʻelua aloha o ka satiety. Kēia hiʻona i nā luna 'carbohydrates. Products, i ka papa inoa o i ua haawiia mai ia ma lalo nei, iloko o ka 'ano nui nui o ka puluniu:

• Legumes.
• Hua a me nā lauʻai me na anoano (i nā hua waina, na ohia, kiwi, pomeraite).
• Houʻai a me nā lau mulea.
• Ka a pau ka palaoa kiliala (i hala ka, i ka hoʻomaʻemaʻe, a e kū nei).
• Hua pisetakia, (hazelnuts, peanuts,'alemona).

Pectin

Pectin puluniu i loko o ke kino pāʻani i ke kūlana adsorbents. Mea hoʻoheheʻe i loko o ka wai, ka mea huli i ka h ÷ colloidal nui i kokoke mai i keʻano o nā toxins, carcinogens a he kaumaha ke hooheheeia. Ua pectins noa liʻiliʻi o nā toxins a normalize i ka digestive'āpana.

Glycemic inidekaʻai

Glycemic inideka (GI) ho i ka uku o ka mea ulu i loko o ke koko monakō koko pae koke ia e hoopau ana i ka huahana ma hope. I ka nui o ka helu, ka wikiwiki i ke omo o ke kō, a laila, i ka ia mämä ka mea, ua excreted mai ke kino. Ka kiekie loa ana i waena o ka hapanui monakō koko i loko o kona maʻemaʻe ano, ka mea, ua laweʻia me 100. Na okoa glycemic inideka i komo i ka ia i loko o ke ano maoli, akā, i loko o kaʻokoʻa moʻa mau kīʻaha, a me nā huahana. Simple a eiiieaena carbohydrates ma keia wahi i kā lākou mau pukaʻana.

Inā 'oe e ho'āʻo i kaʻai'ākau, ia mea maikaʻi, e haawi aku ana kāu mau koho ia huahana me ka maʻiʻo kiʻekiʻe o polysaccharides, ka mea e ole wale oi pono keia mau mea, akā, i kōkua i ka mi kino. Inā 'oe e hoihoi i ka mea o ka glycemic inideka i na poe noonoo ole a me ka luna' carbohydrates, he papa inoa o nā huahana (papa i hoikeia ma lalo nei), e kōkuaʻoe ike.

Complex carbohydrates no ke kaupaona lilo ana

pinepine loa kanaka i makemake e ho'ēmi i ke kaupaonaʻana lilo e Uwao o haʻahaʻa-carbohydrateʻai. Naʻe, i kaʻai kumumanao e e hana pono. Hope i mau pahi oi, a mau nō kaawale o kekahi kumu o carbohydrates i loko o ke kino,ʻo ia ka depletion o glycogen me ke koe i loko o ke akepaa, a ma ka huli ua hookomoia lipids. Kēia hiki alakai i ka momoma degeneration o ke ake, a hiki kona dysfunction.

Low carbohydrateʻai ua ma muli o ka mea i aie ai i ka nele o ka glycogen kino hoʻomaka i ka hanaʻia i ka momona, no ka ikehu, a mahuahua nui ka disintegration a hiki alakai i ke kahua o ka noa radicals - ketones. Malnutrition pela ke lawe mai i ka meaola i "acidification" a acidotic coma. Penei, eiiieaena carbohydrates i oi mana no ke kaupaonaʻana lilo ana ma mua o ka huina loa, mai kaʻai poe noonoo ole. O ke kumu ho i ka mea i ka mea, e like me ka hope, aole ia e hoʻoulu ikaika a me ka e kaumaha ana aloha o ka pololi, a me ka mea i kahi maikai o ka ikehu "loa" no ka mea a pau ka lā.

kōkua maikaʻi kėia manawa

E hoomanao i ka haʻahaʻa carbohydrateʻai a me kaʻaiʻanaʻai me ka haʻahaʻa glycemic inideka - wale kekahi loulou i loko o ka mana o ko lākou kaumaha a me ke koko monakō koko pae. Inā 'oe - he adherent o ke ola i keʻai, oe e hahai mai i kekahi mau rula:

• E ho'āʻo i kaʻai i ka mea ia manawa, mālama 'ano paha.
• Hoopili aku i ka nunui-ke keʻenaʻai.
• Inā hiki, ho'ēmi i ka palena iki i ka hokii o ke kō a me ka mea ala.
• Bipi kūpaluʻia i loko o kaʻai e e ole aku ma mua o 30%.
• E ho'āʻo i kaʻai hou puluniu.
• Mea iki aku oukou mai ka caffeine, ka waiʻona a me ka paʻakai.