Ko te puna matua o te warowaihā

e kore hoki te whanaketanga tonu o te tangata e hiahia ana pūmua anake me te ngako, engari ano hoki warowaihā. He mea tika ki te whakaōrite ratou maha. I roto i te tikanga e kore e ki te kino i te tinana, he mea e tika ana ki te tango i ki te mana hauora pūkete, āhua, tau. Ko te atu na hoki ia hua he absorption motuhake. Various puna o te warowaihā, he mea e tika ana anake ki te whakamahi i ratou i roto i te paerewa e tika ana.

warowaihā mahi

Warowaihā - te puna matua o te pūngao, me reira o te supply mana kore te mea e tika ana ki te tutakina ratou. I roto i te tangata, te mahi e ratou i te tūranga e whai ake nei:

• tango tetahi wahi i roto i te hanganga o kiriuhi pūtau;
• whakahaere ariā o waikawa amino me waikawa karihi;
• whatiia iho ngako;
• tinana e purea ana o tāoke;
• tiaki ki te rongo ki huaketo me te huakita.

kawea te horomanga warowaihā i roto i roto i te rāngai kai me te ho'oraa. Ko te whakawhetai ki ona āhuatanga, he mahuinga tenei wae.

He aha ngā kai e taonga i roto i te warowaihā?

puna warowaihā He hua rerekē, engari te wahi ārahi noho honi tūturu. Kei te whakaaro te reira i te symbiosis o otaota me ngaa kararehe. whakamahi tika kia waiho te reira i roto i te whakaōrite.

Otiia i roto i te kai kararehe iti i roto i te warowaihā. Ko te tikanga ko reira reihuka hakari i te waiu, no te mea o nei e kapi me te whakawhanake i whai hua huakita waikawa lactic i roto i nga whekau. Heoi i reira he pehanga o tukanga kino o FERMENTATION.

Ko te puna matua o te warowaihā - tipu hua, e kua wehea ki:

• monosaccharides: kūhuka, te huahuka;
• disaccharides sucrose, maltose;
• polysaccharides cellulose, māngaro, wae pectin.

Vegetables, hua me hua ngā:

• kūhuka: karepe, pītiti, aporo;
• huahuka: currants;
• sucrose: beets, kāreti, cantaloupe.

He polysaccharides Kiri hua huawhenua. E rave rahi o te reira maltose i roto i te parāoa me te rare hua, paraoa, pata, pia. huka parakore ki tona purenga production ko tata 100% sucrose parakore.

Monosaccharides me disaccharides

Monosaccharides - puna warowaihā, e ngā kūhuka, te huahuka. He kuware i roto i te hanganga me te wai-wairewa nga wae. kua kiia ratou he puna o te pūngao āhuatanga o te warowaihā.

hoatu ratou he reka reka. Tere digestibility o te warowaihā hohoro. Ko te hua mutunga he pākia kūhuka. puta huka wāhinga i roto i te kūhuka i me te huahuka.

polysaccharides

warowaihā matatini He polysaccharides, engari kei te āta digested ratou. Wae Ko te muka (cellulose) e kore e i digested i roto i te kopu, me te whēkau, me te whakamahia mō te whakamakanga te wahi gastrointestinal i contamination.

He tika enei puna o te warowaihā i roto i te hanganga o feces, e e te tikanga whakaaturia. Huri i te reira i roto i taua i waho te muka e kore e taea e whekau tino mahi. Māngaro i roto i nakunaku riro kūhuka, engari kawea te wāhinga i roto i te whākōkī. Te rimurimu, pānga o te hukarau whakamahia i roto i te faaineineraa o te maha rihi.

He aha me'akai tohutohu?

Ia tangata mo te whanaketanga tonu o te warowaihā hiahiatia. Ko te puna o te pūngao taea te tinana ki te mahi tikanga. uara me'akai mō warowaihā te muka tokopā, kinonga māngaro puhoi, te aroaro o wae pectin. E tohutohu ratou ki te whakamahi i ratou mo te 80% o polysaccharides.

tūtohu me'akai te kohi o ngā hua paraoa i te paraoa witi. kia te hua i roto i tona ahua tūturu. He rare, kia kai pänga reira i runga i te tepu hoki wā motuhake.

A, no te he e tika ana te warowaihā horomanga ki te whakaaro i te āhua o te hauora. Tikanga, mō ia hua i roto i te tinana e te tauhohenga e tohu ana ranei ki te whakamahi i te reira e kore ranei. Me'akai tohutohu ki te tango ki pūkete te pūngao pau.

Hua kaimahi me te taikaha warowaihā

Ki te kore e tomo te tinana te nui o te warowaihā e tika ana, ka heke mahi tinana, me te hinengaro. I roto i ētahi wā, puta whārua. Ki te tepenga koi o enei wae puta ketosis, me māngai paitini kia meinga kino roro.

A, no te haere mai i te nui i te taikaha o te warowaihā i roto i maha glycogen ate, e mahia e pūngao. Ki te hiahiatia, kua pau i te reira. Rauemi o te warowaihā i roto i te tinana kohikohi. A, no te tukua te kai te rawa nui, whakatakotoria te taikaha e i roto i te puka o te ngako.

Ko te tūranga o te muka kai

Hei ngā warowaihā me te muka kai. Ko rite ki te warowaihā matatini ratou hanganga, engari ratou kahore e tata digested i roto i te tinana, me te kore e hoatu e ia pūngao. Heoi e hiahiatia e ratou mo te tangata. E hiahiatia ana ēnei wāhanga hoki ki te kopu mahi tika. Ki te piki muka motility intestinal.

muka kai faaore i te tinana, cholesterol, tāoke, carcinogens. Huri i te reira i roto i taua e whakamahia nga wāhanga mo te ārai o te mate ngakau, mate pukupuku me te mate huka. Ngā mihi ki a ratou, te whakapai ake i te mana'o o te tini, no te mea o tenei, ara he maha iti o ngā hua homai makona mo te wa roa. he tika hoki te ngaro taimaha tenei taonga.

muka kai - he puna nui o te warowaihā, no te mea ki a ratou i reira ko te kōtuitui o te huaora B i roto i te piro. He pai mō ngā kaihuawhenua ēnei hua. Ko te puna matua o te witi, kia whai hua hoki te pōhā rauropi, parāoa, pōhā, hua me huawhenua.

Ko foodists raw taro me hua paraoa kahore e tika ana. Ano, e kore e kai ratou pata. Ko te puna matua o te warowaihā - hua, huawhenua, hua maroke me nati. Ko te hua tuatahi e rua te faaо i te tinana, me te muka kai. Otiia ko e warowaihā nui, kia kia nui to ratou maha.

I roto i te hua e hiahiatia ana ngā nati. Otiia tika kia mau i roto i te ngakau e me warowaihā i roto i te tinana e tango ngako. Hei tauira, aramona (100 g) ngā warowaihā (13 g), te ngako (53 g), na hudeyuschego me pau te reira i roto i rahinga iti.

Whakaititia te nui o te warowaihā taea e koe, engari anake ki te tukua e te hauora. e kore e he rāhuitanga taua muri roa, te kore e kore e taea te karohia te mau hopearaa ino. He pai ano, te whakamahi i ratou i roto i te whānuitanga noa.

comprehensibility

He mea tika ki te whakamahi i te katoa o ēnei hua. puna rerekē o te warowaihā tere wāwāhi me te kătahi ki te toto. Na reira, kia whai māngaro, taro me te pata i te rerekē pā i runga i te tinana. puta tere huka whakawhenumi. Hei tauira, faarahi 100 go o te hua te nui o toto i roto i te wa poto, e kore e taea te mea te reira o te tahi atu hua.

kitea Nā ki excitation o te repe taiaki te secretion o tuku taiāki i ngā tukanga waihanga e e whakahohe. Ko te aha te tahuri te huka ki te ngako, a ētahi wā i roto i te cholesterol. pau Norma kore e hua kawea kino.

Mau i roto i te wāhanga kai tipu slozhnousvoyaemye - cellulose me pectins i kahore uara pūngao, me te pera tata whakakorea katoa i te tinana. Ko reira no te mea o tenei i hoatu e ratou te ingoa o te roughage. Ko e tika ratou i roto i te nakunaku rite iti mahi pūkaha o te whēkau. Products ki te wae whakataimaha tohutohu ki te whakamahi mo te kōroke. Whaihua taro parāone, hua, huawhenua.

täkupu

takoto te hiahia mō ngā warowaihā e kohi pūngao tangata. Iwi nei mahi ko te tonu hono ki te mahi tinana, Me ki kai atu taua hua. Ko te hunga mahi i roto i te mahi hinengaro, me te neke iti hiahia iti carbs. He paerewa whänui ana te whakaaetia:

• hoki te iwi taitamariki - 80-100 g huka pänga;
• tuākana - 50 g

Ki te tau o pākia i roto i te tinana riro pōturi, honotanga huka wā roa i roto i te toto, riro te tere puhoi glycogen. I te mea he aha i reira he he nui nui o te ngako me te cholesterol, e tika ana ki te mau ma'i e rave rahi.

Tātaihia te auau o te warowaihā ki te āwhina dietitians, hoatu te taimaha, tau, āhua o te hauora. Mā te whakamahi i te tohutohu o te tohunga, ka pupuri i nga wa katoa koe i roto i te āhua, i waho pākaha tōraro i runga i te hauora.

E wāriutia ana warowaihā mō te whakarato i te nui nui o te pūngao. Ko Ko te aha ratou whakahaere i caloric. Iwi ki te taumaha e hiahia ana ki te ngaro ia, ka taea e koe te whakaiti i te horomanga caloric mā te whakaiti i te nui o kohi warowaihā. e kore e whai i te tahua rawa tango i te pūmua me te ngako. Ka taea e anake e ratou iti ki te wa tae noa kore e hoki mai i te taimaha ki noa. Ēnei wāhanga whakawhirinaki i runga i te hauora tangata.

Anake i te warowaihā whai hua hua tūturu, me sweets parakore kino ki te tinana. Ko te whakamutunga ngā keke, takai, ice cream, monamona, tāmi. E tika ratou nui-pūngoi, haunga a ratou e kore e whiwhi i te tinana nga wae e tika ana mo tona whanaketanga noa. Ko te whakanui ake i te hanga o taua hua, whakawehi te hauora o te iwi.

Warowaihā kore kia tino whakakorea i te kai, mai he mahuinga ia nga wae. taea anake te iti ratou i roto i te kai, ka hiahia koe ki te whakahoki i te rahinga e hiahiatia ana. Anake e tika ana ki te taenga o nga wae e tika ana o te tinana e mahi tahi tura'i.