Kai me te inu, Akoranga matua
Warowaihā Matatini - kai. Rārangi o ngā hua ki atu warowaihā matatini
Warowaihā, pērā i pūmua me ngako he poraka hanga nui o to tatou tinana. atawhai ratou i to tatou roro, io me whēkau o te pūngao faufaa, me te mau tonu i te taumata o te glycogen. Otiia i roto i te tahuri, ka taea e enei matū e ohie (Pālesi me di-saccharides) me, runga i, te warowaihā matatini (ranei polysaccharides). Ko e tika ana hoki te mahi noa o te tinana ki te horopeta tika ratou kohi. Kei te whakapono te reira i e i roto i te tikanga ki te mau tonu ratou i roto i te āhua tinana pai, ko te pai ki te kai kore he ngāwari, engari ko reira warowaihā matatini. Products, e ka i roto i te rārangi o nga ingoa tino waia ki a koutou, e taea e kitea i roto i tetahi taonga. Ko te aroaro hanga koutou ake te tahua, kia whakaaro koe etahi ngā nui.
He aha te mea he warowaihā matatini
Foods taonga i roto i te muka, te muka faufau me te māngaro, kei nga wa katoa warowaihā matatini. Products, he rārangi o e ka waiho he rārangi o purapura, me te wa katoa kia huawhenua matomato kia hakari i roto i to koutou pouaka, me te kia āhua 30-40% o te horomanga kai ra. Various pata, rihi e hāngai ana rīwai-, huawhenua pakeke (paukena, eggplant, zucchini) kore e waiho te puna o te pūngao me te kaha, engari ano hoki i te mana pai i runga i te āhua o te wahi gastrointestinal anake. Kia tino ki te whakauru i roto i to koutou kai ia o te warowaihā matatini. Products, te rārangi o nei ngā te raro, e tauturu i te hanga koe i te tahua reka, me te momo. Engari kia mahara, enei e pai whakamahia i roto i te ata, a i roto i te wā tino, i roto i te hawhe tuatahi o te ra.
Ngā momo o te warowaihā matatini
māngaro
Māngaro Ko te kaiwhakarato tino nui o te warowaihā ki te tinana. Ko te kukū rawa kitea i roto i ngā kai o te tipu takenga, te nuinga i roto i pata. Kai kei roto warowaihā matatini (te rārangi o te momona i roto i te māngaro)
Buckwheat (60%). - Rice (70%).
- Ōti (e pā ana ki 49%).
- (Kia roto i i pumuawiti i roto i te rauemi tīmata 62-68% māngaro) rimurapa.
- Rai taro (i runga i te kōeke o te paraoa whakamahia, 33-49% rānei).
- taro witi (35-51%).
- Rēnetihi (i runga i 40%).
- Pī (44%).
- Meatia (3.5%).
- Potato (i runga i momo me te hou o te hua, 15-18% māngaro rānei).
glycogen
cellulose
Tino rite i roto i te hanganga ki te polysaccharides. Ko te muka taratara o te tipu takenga, he tino nui hoki te mahi noa o te whēkau. roto te nuinga o te reira i roto i purapura katoa, e kore e ngohengohe ki te horoi aunoa me te maimoatanga wera nei. Etahi i te kai o taua kai, ka taea e ngāwari koe te whakahaere i te mana'o o te matekai, mai te whakarato kaka pokepoke he mana'o tu'uloa o makona. Tēnei āhuatanga whakarato warowaihā matatini. Products, te rārangi o nei homai te raro, i roto i te nui tika nui o te muka:
- Rēkiumu.
- Fruits me huawhenua ki purapura (karepe, aporo, kiwi, pamekaranete).
- Hou huawhenua me otaota.
- Ko te pata witi katoa (kore mua te horoi me te korohü).
- Nati (hānati, pīnati, aramona).
pectin
te muka pectin i roto i te tinana tākaro he adsorbents tūranga. Rewa i roto i te wai, ratou tahuri ki te papatipu colloidal Kaore e kumea te momo o tāoke, carcinogens me ara konganuku taimaha. pectins te reira i whekau noa o tāoke me haerenga i te wahi kūnatu.
kai taupū Glycemic
Ki te tamata koe ki te kai tika, he pai ki te hoatu hiahia ki ngā hua ki te ihirangi tiketike o polysaccharides, he kore noa ratou ake whai hua, engari te āwhina hoki ki te ngaro taimaha. Ki te hiahia i roto i te mea i te taupū glycemic he e rua warowaihā ohie, me te matatini koe, ka tauturu i te rārangi o ngā hua (ripanga whakaaturia i raro nei) mahino koe.
| Ko te taupū glycemic | rārangi o ngā hua |
| iti iho i te 15 | Various momo o kāpeti (kāpeti, broccoli, kareparāoa, Brussels tupu), matomato huawhenua me otaota (kukama, pini, zucchini, apareka, he kopurepure, rhubarb, rētihi, kōkihi, rīki et al.), Cauliflower, kanekane, tōnapi, rarihi , paukena, pepa, kamokamo, oriwa, eggplant, harore, sauerkraut, parani. |
| 15-29 | Berries (cranberries, Cherries, blueberries, Cherries, cranberries, paramu), he momo o nati (rawa pīnati), hua hīmoemoe, rēmana, he pini soy me te taro, miraka pē (kahore huka), miraka pē, paukena purapura, tiakarete pouri. |
| 30-39 | hua maroke (te aporo, āperekoti, maha, āperekoti), hua hou (te terise, pītiti, aporo), hua (momo katoa o currants, raspberries), ngā rekiumu (pī, te pīni, he pi, pini), waiu tiakarete, herewi, kāreti, tōmato, rewena a Brewer, hua miraka (ngako-iti tīhi me te miraka pē, waiu katoa). |
| 40-49 | Pata me te totokore (ōti, witi, he parei, Buckwheat), ngā rā maroke, rai taro ki parani, rimurapa, paraoa, kai, inu (pia me te kvass), rōpere, karepe, gooseberries, rōpere, moli, paināporo, merengi, karaka . |
| 50-59 | Rimurapa o te durum witi, te raihi parāone, pihikete (oatmeal, pihikete), dumplings, takai ki te kai, dumplings (ki ngā whakakī), mango, kiwi, pī kēne, pata, me te totokore papawiti, he inu kēne i te aporo, karepe, me terise. |
| 60-69 | Jams me whurutu, te tiēre, ice cream (rongo katoa, engari kahore taima me paparanga), panana. |
| 70-79 | raihi White, te huka parauri, beets, karepe, merengi, rīwai (kohua, te koromamao, raw), te witi (i runga i te tātā me pini), taonga tunua (ngā pihikete, panekeke, keke tīhi, panekeke), tutaki tiakarete. |
| 80-89 | Zephyr, he momo o pōhā, candies, honi, taro ma, Karamere |
warowaihā Matatini mō te ngaronga taimaha
hāngai ana kai warowaihā iti te i runga i te meka e tika ana ki te kore o te tinana glycogen tīmata ki te whakamahi ngako mo pūngao, nui haere te mimiti e taea arahi ki te hanganga o Radicals free - ketones. Pohokore kupu taea kawe i te rauropi ki "acidification" tae noa ki pōroa acidotic. Ko te kupu, he nui ake whai hua mō te mate atu i te katoa aukati i te kuware kai taimaha warowaihā matatini. Ko e tika ana ki te meka e ratou, i rite ki te muri, e kore whakaongaonga mana'o tamau me te depressing o matekai, a ka he te puna pai o te pūngao "roa" mo te ra katoa tenei.
tīwhiri āwhina
Kia mahara e te kai warowaihā iti me kai kai ki te taupū glycemic iti - kotahi anake hono i roto i te mana o ratou taumata taimaha me te kūhuka toto. Ki te koe - he piri o te kai hauora, kia aru ai koutou etahi ture:
- Whakamātauria ki kai i te wa ano, mau aratau.
- Piri ki te kai maha-wae.
- Ki te taea, whakaiti ki te iti te kohi o te huka me te sweets.
- kia kaua e neke atu i te 30% Fats i roto i te kai.
- Whakamātauria ki te kai atu te muka.
- Kati te kawhe, waipiro, me te tote.
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