Kia pehea te maha warowaihā e hiahia ana koe ia tangata ra

Kia pehea te maha warowaihā e hiahia ana koe ia ra? Ko tenei pātai o te pānga ki tokomaha, rawa te hunga e kore e taea e te tangata e ora i waho "kino" hua.

E tika ana hoki te pūngao tinana tangata mai i te kai pau. Ko te tukanga o te nakunaku i roto i te tinana ahua rite ki te ngingiha ka te nuinga o ngā hua, tae atu ki ngā ngako me te warowaihā, tahuri ki te pūngao wera, te wai me te hauhā ranei.

Warowaihā - wāhanga nui pūngao kai, te māngai matua o te mea te kūhuka i. I runga i te hanganga matū e wehea ratou ki huka ohie me polysaccharides. E ai ki te tohu o te whakawhenumi i te tinana, kua wehea warowaihā ki pänga, me te indigestible. Ko te tino ngāwari whakaritea kūhuka, sucrose, huahuka, reihuka, maltose. Pōturi - dextrin me te māngaro.

Na roto i te warowaihā indigestible pā ana cellulose, i roto i roto i te legume, witi, he taro parāone, rīwai, te kāpeti, kāreti. E kore te mea i riro e te tinana me te muka, engari kahore te nakunaku noa taea. Te kore o te muka arata'i ki te mōmona, mate Cardiovascular, gallstones, kōroke, mate pukupuku o te whēkau nui me ētahi atu.

Ki te karo i whakarereketia te mana hormonal noa o te tinana tangata, e tūtohu ana e te auau o ia rā o te warowaihā - huka ohie (huka, rare, kihai i nui ake monamona, te honi, tāmi) i roto i te kai 50-100 karamu.

Warowaihā, whai i te whānuitanga nui i runga i te ngako pūngoi e ngā i roto i te kai i roto i te maha ngā nui - i roto i 4,5-5 wa atu he mea whakarite ki te ngako. I roto i tenei whakaaro, he ratou te puna matua o te kai pūngao. I te tahi taime ite e warowaihā - ko "Calories kau." E kore te mea pera tenei. I muri i te katoa, ki te ka te whakaratohia te horomanga caloric katoa e te ngako, me te pūmua, kahore tango ki pūkete e hia warowaihā e hiahia ana koe ia ra, i whakaohooho mahi o te rauropi.

E kitea warowaihā te nuinga i roto i ngā kai o te tipu takenga. Glycogen (hukarau kararehe) i roto i roto i te uaua, me te ate.
Sucrose, e he faufaa nui i roto i te kai, i roto i te meka, he huka noa, kua hokona i roto i ngā toa, me ko te wāhanga warowaihā matua o keke, sweets me keke.

A, no te te rerengia ana te mana noa te kai pūngao kei roto warowaihā he ranea ki te whakarato rauropi. Ki te kore o Calories kua ki te noho warowaihā manawapa te tinana. A, no te nui haere kohi pūngoi te taikaha whakamahi te tinana te maha anake o te tini o warowaihā koutou hiahia ia ra, a ka takoto o ratou toenga e i roto i ngā pūtau ngako rite ngako, reira piki haere taimaha tinana, me te puta te mōmonatanga.

Ki te mau tonu te mahi noa te tangata titau te mea o o warowaihā ia ra, i roto i te hononga whakapumautia ki te ngako, me te pūmua. Ko te ōwehenga tino arotau o te pūmua, te ngako, me te warowaihā mo te tangata hauora he 1: 1.2: 4.
Kei te riro te reira e 1 go o te ngako i roto i roto i te kai whakarato 9 kcal, 1 go o te warowaihā me te 1 g pūmua - 4 kcal.

Na, te tini o warowaihā e hiahia ana koe ia ra ki te pakeke tau waenga ki te taimaha o 70 kg, mahi nei i roto i te mahi ā-tinana te marama? pae ana tēnei hiahia i 360 ki te 400 g o te warowaihā pänga, tae atu i te 50 ki te 100 karamu o te huka, te rare, te honi, tāmi.

I roto i te iwi toulekeleka, mai 60 nga tau, i te hiahia mō te rōpū rā, o te warowaihā rerekē. ara:

Me tangata i 60 ki te 74 tau tau 333 karamu o te warowaihā.
Tangata 75 tau, me te pakeke - 290 g
Women 60 ki te 74 tau - 305
Wahine 75 tau, me te pakeke - 275 g

Mō te nui warowaihā e hiahia ana koe i runga i te ra o te tamaiti, e taea te kitea i roto i te ripanga e whai ake:

Mai i te 1 tau ki te 3 tau - i 170-180
Mai i te 4 ki te 6 tau - i 200-250
Mai i 7 ki te 9 tau - i 270-300
Mai i 10-12 tau - 320-350, te
Mai i 13 ki te 15 tau tau - i 350-400

Ko te ōrau o te warowaihā pänga i roto i ngā kai (ia 100 karamu o te hua):
hōtiti maoa - 1.1%, Hōtiti - 0.4%
Hua - 0.9%, white hua - 0.8%
toene Egg - 1.2% ngä tipa ika - 3.3%
ngako Kefir - 4.5% pata - 0.5%
te waiu o kau - 4.5%, huka waiu CONDENSED - 53.5%
Kawa - 4.5%, 3.1% Sour
Tīhi ki te ihirangi ngako o 45% - 2.0% tīhi pahī ngako - 3%
-Ngako iti tīhi - 3.5%, rohi i te paraoa o te kōeke 1 - 52,7%
Pī - 50,8%, Buckwheat - 64,4%
Semolina - 70,1%, Oatmeal - 62%
pata parei - 70.5%, rimurapa - 70,9%
māngaro Potato - 81% Wheat paraoa 1 kōeke - 69,7%
Rice - 72,5%, rai - 66,5%
pihikete Witi - 68.2%, taro witi - 50.3%
Rai taro - 42.5%, āperekoti - 12%
āperekoti maroke - 63.5%, karepe - 16.7%
Terise - 10.5%, karepe - 69%
Karani - 7.5% hua maroke - 51,2%
Rēmana - 9.2%, moli - 9.2%
vine Black - 9.8%, aporo - 11.5%
Paramu - 10.7%, merengi - 8.8%
harore maroke porcini - 22.5%, Matatahi pī - 10.5%
Merengi - 8.6%, roroa - 3.5%
Cabbage - 5.2% Potato - 20%
Riki - 9.2%, kāroti - 7.6%
Kukama - 2.9%, tōmato - 4%
Huamata - 2.1%, paukena - 5.9%
tāmi Strawberry - 71,2% Koukou - 38.4%
Honey - 77.7%, wōnati - 8.3%
Sugar - 95.5% Chocolate - 50.9%