Carbohydrates i 'maikaʻi kēia' a 'nā palapala' - pehea mai ka mea oko?

Carbohydrates a me nā polokina a me nā bipi kūpaluʻia, ua nui a me ka paʻa mau i ke keʻena o ka meaʻai. Aka hoi, o ka pili ana i ka lakou mea a pau okoa. Kekahi kanaka, pakahi aku la ia e hoohalike ana o kaʻai aneane loa hoʻopau carbohydrates mai kou kela la i keiaʻai, e noonoo pono ia i ke kumu nui kumu o ka oi momona ma luna o ka abdomen a me ka tsillyulita, oiai na mea e ae, ma ka mea ku ole, e hoʻohana i nā carbohydrates i nui na mea me worrying e pili ana i ko lakou kaumaha a me ka ola. Pela ka mea i ka oiaio? I mea e maopopo keia ninau, e pono e maopopo ke kumu mākou kino nele carbohydrates, e like me ka loaʻa mai: "Carbohydrates" pono keia mau mea "a me ka" palapala "- pehea e ka mea oko?" E ka ka hoʻomaka 'ana ...

Familiarity me carbohydrates ...

Carbohydrates i ka papa kuhikuhiE ikehu wale mai ana no kela mea keia mea o mākou. Ma ke kino, e wāwahi iho i monakō koko a pau carbohydrates - he mea kōpaʻa iho. E möakäka hou monakō koko ua hoouna mai i loko o nā keena o ke kino, a me ka e like "wahie" ua kuni i ka mea e lilo ke kalapona'okikene lua, ka wai, a me ka kekahi nui o ka ikaika. Part o ka ikehu hookuu ua lilo ma luna o kekahi physiological pono ai (digestion, hanu, no ka mea, manaʻo, etc.), a me kekahi mau - hele no physical haʻawina (i ka hale, i ka hoʻomaʻemaʻe, e hele i loko o ka paka, pāʻani haʻuki, haʻa ana, hola, etc.) . Eia hou, ua hilinai ma carbohydrates me oe manaʻo, manao a me ka lehulehu, no ka mea, nā aʻalolo aeee mea wale nō monakō koko ikehu.

Mea! Pehea e pakele o ka headache ole huaale? IeAUPIIe, IAa IO, headaches i aie i ka circulatory kāna hana a me ka lolo ka mana. Ma keia hihia, hiki e invaluable ke kiaha o ka ikaika ono kī. Kī he caffeine, i dilates ipu koko a me ka hoonui ae i cerebral koko, a komo i ke koko kō e hooluolu iho i nā aʻalolo keena.

Ma ka laulā, e i ka pilina paʻa koko kō pae, e loli ai i ka hana ana o kekahi, a pau nā loko, a, nolaila, i ko kakou ola ana me oe. Ke kūmau Ua 80-120 milligrams o ka monakō koko no 100 ka pono o ke koko. Inā i ke koko kō pae kulu lalo maʻamau, laila, aia i loko o ka vascular paia o ke aʻalolo receptors i hauma¯na a hoʻolele i ka lolo "starving lepa." A laila, i ka lolo hoʻoholo, e lawe mai ia ia mai ka nalowale i kona monakō koko. Ma keia hihia, ma laila nō ekolu koho ... Ua hiki compensate no ka deficiency o ka monakō koko mai ka carbohydrate me ke koe kūikawā, no laila,-kapaia glycogen, i ua aia ma na nāʻiʻo a me ka akepaʻa. Akā, inā e ka nele, ka lolo aeee e haliu ae la ia i kōkua i ka mea momona a me nā polokina, a me ka lawe mana, mai o lakou. Inā koko kō pae i oi aku ma mua o maʻamau, alaila, o ka oi ua hoohuliia i ka momona.

A, i ka wa e hele mai e carbohydrateʻai ana, e pono e hoopili aku i ka "gula uuku." Na kela la i keia koi no ka carbohydrates mea,ʻaʻole oi ma mua o 3.5 g. No 1 kg kino ke kaumaha. E lawe i ka maa kumu hoʻohālike: ina kou kaumaha o 70 kg, laila, i ka lā e pono ai, eʻai i ka liʻiliʻi 245 nā huna o carbohydrates. No ka 'âlapa a me kanaka, ka poe i' Imi komo i loko o physical hana, keia aka mea kiʻekiʻe.

He nui ka e hoailona oukou i ka mea 'aʻole wale nō ka helu o carbohydrates, akā, i ko lakou mea e like ai. Kēia e lawe mai iaʻu i ke kumuhana o ka "maikai" a me ka "hewa" carbohydrates ...

Ka a pau oiaio e pili ana i na pilikia o ka "poe noonoo ole" carbohydrates

Simple carbohydrates i ka Nohie 'ole. O nā ka ninau monakō koko a me ka fructose (loaʻa ma ka hua, Jam a me ka meli) a me ka galactose (i kekahi hapa o ka waiu). Ua komo ka gastrointestinal'āpana, i loko o kekahi minuke alodio carbohydrates i loko o ke koko, a laila, hāʻawiʻia i nā mea a pau keena o ke kino. Aie i keia waiwai o ka poe noonoo ole o nā mahi kō i haawi ia ia e like me ka "hookeai." Ma mua kilohi, ka looming "lei kiʻi": na mea pulapula o ke komo i ke kino, kokoke ma ka blink o ka haawi ia ia i ka mea e pono ai ikehu. Eia naʻe,ʻaʻole nā mea a pau no ka mea ...

Simple pulapula o ke, me ke kiʻekiʻe glycemic inideka, ia e hoala i ke koko kōpaʻa pae. E hahao i na mea a pau "i loko o kona wahi", ka pancreas malū he kūikawā hōmona - insulina. Insulina hoʻopakele komo i ke koko monakō koko i na keena. E like me ka hopena, i ka degere o ka monakō koko i kekahi ikaika hoemi, chemoreceptors Ua lohe lakou i ka lolo, a me mākou, ma ka huli, hoʻomaka e haha i oi pololi iho la ia. Naʻe, i kēia palapala hopena o ka poe noonoo ole carbohydrates, aole i pau i laila ...

Ka mea o ia ka aeee i ka hiki ke lawe i ka kaupalena nui o ka monakō koko, a me ke koena ua hoohuliia i ka momona. Kēia kaikea, ma ka huli, ua hoʻohana 'ia no kona Manao iho la ia mea: kekahi hapa o ka mea, ua waiho ia ma ka māhele koʻikoʻi loa, o ko mākou huahelu (ma luna o ka uha, abdomen); 'ē aʻe - envelops ka na nā loko (no laila, i kapaʻia visceral momona); ho okumu i ke kolu o ka pono, a me ka "inoino" naʻokoko, a oluolu aia ma na paia o na moku koko, ka paleʻana i nā alanui, a ma ia disrupting i ke koko a me ka mahuahua ke koko.

He nui ka e hoailona oukou i ka excessive hokii o ka hoʻokēʻaiʻana o nā mahi kō ke alakai i ka moku'āina o dependency ma ka hope. O ke kumu ho i ka mea i insulina artificially stimulates ka? Iecaianoaaiiie o serotonin - ". Hōmona o ka oluolu a me ka olioli" i ka Paha kela i keia ano o ka kulana home 'ole kahi i kekahi ano o ka makau, a pīhoihoi e like "hopu" sweetly.

Ke'ī mai, i ka wa a ka luna kumu ua lohe no i ka lōʻihi manawa, he mea ka likelihood o ulu ka kēia mau maʻi:

• 2tipa mimikō (i ke kino o ka aeee lilo aku i ko lākou pā lonoaʻili i ka insulina, e like me ka hiki i ka hoʻokemu monakō koko, kūpono ai i loko o ke koko i "ono");
• atherosclerosis (i ke kahua o ka naʻokoko plaques ma luna o nā paia o nā ipu koko);
• hypertension (kiʻekiʻe ke koko,);
• mea'ōnaehana mānowai koko maʻi (hahauʻana, naau pepehi a me ka 'ē aʻe);
• Ka maʻi 'aʻai (Ka maʻi' aʻai aeee i hanai kōpaʻa);
• arthritis;
• ka muli o overweight;
• caries.

Pela, ua lilo ike pehea nā palapala excessive hokii, o ka "hookeai" mea carbohydrates. Ka mea, i manaoia e e hoʻopōʻino i ke kanaka kino. He aha ka mea i kakauiaʻi maluna "nā palapala" carbohydrates?

Sources alodio (palapala) Carbohydrate:

• kōpaʻa;
• mea haku (ke kanakē, pastries, me nā paʻi hua, nā kuki, pastries);
• keʻokeʻo raiki;
• keʻokeʻo i ka berena;
• palaoa flakes;
• semolina;
• nulu'Īkalia mai ka palaoa;
• cereal a me ka manawa, noodles;
• ka meli;
• hua Piʻihonua, nā mea inu;
• ono hua, a me kaʻai iā.

Ka lunaʻai eʻai i loko o ka palena iki mea. Inā 'oe makemake e hoʻoikaika' ana i kou ola paha, e wehe keu ke kaupaonaʻana, a laila, i ka mea maikai, ina e, e hookomo i loko o kou kela la i keiaʻai o nā hua, a me kaʻai iā i ka haʻahaʻa glycemic inideka.

Ua pono, hālāwai mākou me ka "ino" alodio (hoʻokēʻai) carbohydrates. A ua pili no hoi i ka "pono" carbohydrates?

Complex carbohydrates - i ka maikaʻi no ke kino?

Aia nō kekahi ma luna o kekahi par me ka ano o luna 'carbohydrates. Kēia mau carbohydrates i ka oi eiiieaena 'ole, a, no laila, e wāwahi iho i ka monakō koko, a kuu i loko o ke koko lohi. Manawa a hiki i kēia mea e like ai ia lŘlŘ he oi ala i loko o ke koko monakō koko a me ka hoʻokuʻu o ka nui dala o ka insulina. Ke keena o ke kino loaa ka lako hou i ka monakō koko i ka mea e pono ai, a ua manao hoʻomāʻona aku i ka lōʻihi manawa. A he, ka mea, aole i loaa ka liki ole kōpaʻa, i ua hoohuliia mai i loko o ke kino momona.

Complex carbohydrates i digestible (pia) a me ka indigestible (nō puluniu). Sources o eiiieaena carbohydrates, a me dietary puluniu e:

• bran;
• ka berena mai ka palaoa wali;
• nulu'Īkalia mai durum palaoa;
• kiliala (ota, bale, buckwheat, ʻeleʻele raiki , etc.);
• legumes (peas, ka papapa maka, papapa);
• lau (ka oi aku waiwai i loko o dietary olona, cauliflower, keʻokeʻo cabbage, Palukela kupu ma ka hopena, carrots, beets, parsley, lettuce, radishes);
• hua (ohia, ohia, citrus hua a me ka'ōlelo.), hua;
• uala.

E like me ka rula, luna 'carbohydrates i ka haʻahaʻa glycemic inideka. Mau huahana mea maikai, e hana no ke kaupaona poho. makemake makemake mākou e'ōlelo e pili ana i uala: i loko o kona 'ole, ia mea he luna' carbohydrate, akā, ka mea, o ka glycemic Index o ka loa kiʻekiʻe (70). Ma waho aʻeo i ka Masa uala komo kōpaʻa like ka nui me ia ma ka alodio "hewa" carbohydrates: 100 nā huna o Masa 4 tbsp. puna o ke kōpaʻa. Nolaila, o ia huahana ua maikaʻi i hana ino mau. Koho E e haawiia mai i kiliala, bran, legumes,ʻai a me nā hua. Mau huahana pihaʻi me nā wikamina, nā minelala hao a me dietary puluniu. Ke kūlana o dietary puluniu (kelulose, pectin) ka loa nui no mākou kino. ka mea, e:

• hoʻoikaika motility (ana) naʻau liʻiliʻi, pale constipation;
• kōkua i ka'ōlohelohe holo o ka gastrointestinal'āpana, sweeping mai o ka mea a pau AND "junk" ( "ino" naʻokoko, oi kōpaʻa, toxins);
• Ka mea, i ka ai no ka pono koʻohune o ka intestinal microflora.

Penei, eiiieaena a "lohi" carbohydrates i manaoia "pono" no ka mea kanaka kino.

No laila, eia ua olelo mai mākou i ka nīnau: "Carbohydrates" pono keia mau mea "a me ka" palapala "- pehea e ka mea oko?". E hōʻuluʻulu: alodio ( "ino") carbohydrates E e minimized, akā, i loko o ka luna '( "pono keia mau mea") carbohydrates e uku mau noonoo i, a eʻoiaʻiʻo, e komo ia i loko o kou kela la i keiaʻai. I makemake oe ola a me ka lōʻihi o ke ola!