Warowaihā matatini me te ohie: he aha te mea pai mo tatou tinana

whakapono tokomaha iwi e he kino mo te ahua warowaihā katoa, i tenei ra ka tamata tatou ki te kaupare i tenei pūrākau, a te mutunga kitea i roto i te mea e kino carbs me e he faufaa mo te mahi noa o to tatou tinana. Enei pūhui matū waro e te matūkai tuatahi mō ngā tangata, te tikanga kia whiwhi tatou i te iti rawa te 50% warowaihā o te katoa pau Calories.

Ko reira te kawenga mō te ihirangi warowaihā te taumata o te huka i roto i te toto, whakatau ratou te tōtika o te pūtau roro, whakawhetai ki a ratou, Ko te nui māmā ki te ngaungau i to tatou piki uaua papatipu, me te pūmua, me te ngako. whakapūtā tonu - e wehea ratou ki warowaihā ohie, me te uaua (huka), reira katoa tei runga i te tere ki i wahia tenei piha o ngā pūhui matū waro e ka tahuri ki kūhuka - te puna matua o to tatou pūngao.

Hoki pūhui ohie ngā:

• disaccharides - reihuka, sucrose, maltose;
• monosaccharides - huahuka, galactose, kūhuka me waikawa organic.

Hoki polysaccharides matatini ngā glycogen, kua roto i te reira i roto i ngā hua kararehe, māngaro, lignin, cellulose, pectin - he polysaccharides o takenga huawhenua. He aha te mea te rerekētanga i waenganui i enei momo e rua? Matatini ngā pūhui matū waro atu āta digested whēkau, kahore meinga he ara koi i roto i te huka toto.

Ko te uara kai tōtika o ratou he tino nui, me te he iti te ihirangi huka. I te warowaihā ohie, whiwhi ki te tinana, tonu tahuri ki te huka. Ko te kupu, e kai glycidyl ohie, whiwhi koutou Calories kau, me te kore uara pūngao. Ko te painga anake o hononga nohopuku - pūngao, huaora me te huka, ko tona toenga kaua hohoro tahuri ki ngako e hiahiatia.

Ko kohi nui o te warowaihā matatini hoki haumaru mo to tatou tinana, ratou te taikaha ai FERMENTATION i roto i te whēkau, me te haaputuputuraa o te ngako tinana. Me pehea e taea e kia? Tuatahi o te katoa, e kore e panamaha koe warowaihā horihori me te kino, a, o te akoranga, ki te faaohipa ki tahu Calories me te ngako.

He aha i roto i warowaihā ohie: he rārangi o ngā hua

• rare;
• inu hua;
• ma me te raihi parāone;
• ma me te witi taro, rai taro;
• rīwai tunu me te rīwai penupenu;
• inu i te kava, me te kore-waipiro;
• sweets (monamona, tiakarete, Marmalade, honi, tāmi, tāmi, ice cream, tawerewere witi, pihikete witi);
• hua ki te ihirangi huka tiketike (maoa tonu panana, pineapples, merengi, karepe, merengi, ngā rā);
• huawhenua (kamokamo, te pāhinipi, te keha, kohuatia kāreti).

Nā ki te meka e hohoro whenumi nga carbs nohopuku katoa ki te toto, i reira te mea he hua koi i roto i te taumata o te huka, na pūhui parakore whakaaro ki te kia kino (kino) warowaihā. Otiia e kore e tenei tikanga e me mahue ratou katoa, ki te kahore hoki te huka, i roto ratou i te nui o ngā kohuke whai hua me huaora. Ko te mea matua ko te ki te whakamahi ia ratou i mua i mahi kaha ranei ki te aroaro o te haere, ka kūhuka katoa noa "tahu".

Na e matau ana koutou te wahi i te hakari, me te e he kuware warowaihā. Products kei roto i te hononga matatini roa ranei:

• rēkiumu (soy, pi, chickpea);
• rimurapa hanga o durum witi;
• hua (aporo, Cherries, pītiti, āperekoti, paramu, karaka, i whaohia);
• huawhenua (zucchini, pepa, kōkihi, awhekātō, harore, riki, te kāpeti, tōmato).

Nā ki te pōturi te rärangi o te warowaihā, kahore te hua whakaari i roto i te huka, me te iwi mo te roa te wa e kore ite matekai.

Me pēhea te ki te hanga e nui atu whaihua, me te iti iho kino warowaihā ohie?

Me whiwhi tēnei pūhui organic tere whakamahia tahi ki pūmua kai i muri i te reira (ika, te heihei, kai, hua) ranei. noho pūmua mō etahi wa i roto i te kopu mo nakunaku o te whakamutunga, te mutunga e whakawarea ana ratou me te warowaihā ohie.

Conclusion: Kei te pakanga te absorption, a kua tahuri warowaihā ohie ki matatini me, reira, he pai.