Cuntooyinka carbohydrate

Carbohydrates ay ku lug leeyihiin burburka ee dufanka iyo borotiinka ee formation of xeryahooda noolaha muhiim ah in la sii daayo tiro badan oo ah tamar.

cuntada carbohydrate ee jidhku u nuugo heerar kala duwan. Kuwa carbohydrates in ay yihiin dumiyey galay taagoo glucose si tartiib tartiib ah, waxay sheegeen in ay leedahay GI hoose - index glycemic. Foods leh GI hoose yihiin iftiinka u yeedhay. Isticmaalkooda tiraa isbedel kadis ah in heerka sonkorta ee jirka ku jira. Tani waa sal u ah xasiloonida nafsi ah oo qof caafimaad qaba. heerka A joogto ah natiijada sonkorta dhiigga ee niyadda deji iyo isku dheeli tiran.

cuntooyinka carbohydrate leh GI yar u dhexgalkooda buuxa waa in la si fiican calalin. Geedi socodka ah ee cholesterol ee carbohydrates sida bilaabmaa afka ka yar tallaabada of falgalka qaarkood ku jira candhuufta.

Dalagga ee liiska badeecada la GI hoose bandhigay bariiska, baastada ka hadhuudhka oo dhan, miro, oo shaciir ah.

Khudaarta waa in la doortay Kaabashka dhan kala duwan, isbinaajka, zucchini, basbaaska, basasha, yaanyada, karootada. All digiraha leedahay GI hoose.

Miraha: kiwi, bambeelmo, tufaax, abrikot, jeeriga, fersken, plums, baaraha, liinta.

cuntooyinka carbohydrate leh GI sare laguma talinayo by nafaqada loogu isticmaalo maalin kasta. waxyaabaha cholesterol la a index glycemic sare, waxaa Culays dheeraad ah oo ku saabsan beeryarada. Qiyaas badan oo macmacaanka, tusaale ahaan, waxay keentaa in mawjadahaa in sonkorta dhiigga, isbeddelo ah niyadda. By iyo miiska martiqaadka waaweyn waa tusaale weyn oo cunto ah oo leh carbohydrates utilizable dhakhso ah. wax soo saarka ugu cuslaa ee ka tirsan this of carbohydrates waxaa loo arkaa khamriga. Liiska waxyaabaha ka mid ah qaraha, sonkorta, rooti laga sarreen, cananaas, jajabi oo sarreen ah, galeyda, bocorka, baradhada shiilan baradho, baradho la dubay, moos u bislaaday, malab, karamell, bariis buni, isku shiiley, qaraha, glucose, maltose, jujube.

cuntada carbohydrate leh GI sare haboon tahay inta lagu jiro murugada intraseasonal sida ilo dheeraad ah oo walxaha in kicin wax soo saarka ee serotonin.

Fiber ku yimaado laba nooc. First, fiber milma, kor u dheefshiidka caadiga ah, waxa ay taageertaa heer aan fiicnayn oo kolestarool ah. Second - fiber beelaya, jidhku ma dheefshiido. Laakiin fiber hagaajinaysaa motility xiidmaha, siisa jirka oo pectins, deducing ka radionuclides shaqeeyo ah iyo sunta. Joogitaanka baruurta ee xiidmaha kor u koritaanka microflora faa'iido. Iyada oo taageero ka fiber, vitamins badan ayaa soo saaray ee jirka.

In waxa cuntooyin ka kooban carbohydrates qaab fiber? tirada ugu badan oo ah walaxda in buunshaha qamadiga, ee raspberries, digirta, lowska, taariikhaha, strawberry, khudaar, boorashka, shukulaatada, sabiib ah, currants likaha madow cusub, berde, Patriots, currant cad, currants cas, cranberries, gooseberries , gooyaa.

The waxyaabaha soo socda ku jira xaddi ku filan oo fiber for hawlaha caadiga ah ee mareenka caloosha iyo mindhicirka, oo shaciir ah, miro, digir, baradho, eggplant, kaabajka, karooto, cultivars basbaas macaan, sorrel, bocorka, cranberries.

Foods la carbohydrates ka samaysan qeybtii calories ah cunto maalmeedka qof caafimaad qaba. cunto carbohydrate marka laga reebo bedeley waa khatar ku ah caafimaadka. Gaar ahaan mari dhicistu gudahood beerka, taas oo halis xumaanshaha dufan in shuruudaha carbohydrate la'aanta daba dheeraatay. Jirku wuxuu bilaabaa inuu ka arrinsashada dufanka si aad u hesho tamarta loo baahan yahay. Sidaas darteed cadaanyo cholesterol ah, by-ketones, wareegaayo dheelitirka acid-saldhigga.

carbohydrate dheeraadka ah waa sabab weyn oo cudurada dheefshiidka taasoo keentay in cayilka. Nafaqada ku talinaynaa xadka ugu sarreeya ee isticmaalka of carbohydrates la GI sare oo ka hortaga macaanka, ganaca, atherosclerosis.