Warowaihā puhoi

Warowaihā (saccharides) e whai wāhi i roto i te tukatuka o te ngako me te pūmua i roto i te tinana, te āwhina i te mahi ate. Hoki tina, tohunga tūtohu kai ngā kai pūmua. kai warowaihā-taonga he pai ki te tango i roto i te ata kia rite i roto i te warowaihā pākia ahiahi i roto i te tinana pōturi iho.

saccharides pänga i roto i te tinana i roto i te puka o te kūhuka. wehea tohunga warowaihā nohopuku, me te pōturi, i runga i te auau wāhinga me te faafariuraa ki te kūhuka rānei. Ine te tere i te taupū motuhake - taupū Glycemic (GI). warowaihā Pōturi i te GI iti. E whakaaro whai hua ēnei hua. Enei ngā, i roto i ngā, kia ngā raihi parauri, rimurapa hanga i te paraoa katoa witi, pata (anake semolina) me ētahi atu warowaihā puhoi. Ka taea te kō atu i te rārangi ki atu taro witi katoa.

Kai ki te taupū glycemic iti (iti iho i te wha tekau) whai wāhi ki te ara āta i roto i te kūhuka i roto i te tinana. Tenei, i roto i te tahuri, ārai huringa ohorere i roto i ngā taumata huka toto, me te hīrere huru tere hoki e kore take kitea. Na reira, tohutohu tohunga ki te whakamahi i warowaihā puhoi ki te mau tonu marino.

Nui ko te hua nakunaku ki te taupū glycemic iti. timata warowaihā puhoi ki te kia whenumi i roto i te tukanga o te ngaungau kai no te mea o te whākōkī roto i roto i te huware.

Products ki taupū glycemic tiketike e kore e rite whai hua,. O te akoranga, ko ratou paihana, he kore, Heoi, e kore e ratou te whakamahi tohunga tūtohu nga ra. Me kï reira e te kāwai o "carbs nohopuku" te taha o te purini, pōhā, me ētahi atu hua, me āwangawanga waipiro. Me tāpiri te panana, maoa tonu, taro ma, te keha, penupenu rīwai, me i tenei rōpū o tunua rīwai, merengi, mawhene me te ake.

Na reira, tūtohu tohunga e katoa kai taupū glycemic he nui atu i ono tekau, whakaaro hoki "kai hakari ana". Tenei e kore e whai wāhi noa ki te tiaki o te āhua. ka kia tino āwhina ki te tinana he huru taua ki nga hua. Ko te take i he tuukino warowaihā nohopuku pā i runga i te repe taiaki, e whai wāhi i roto i te whanaketanga o te taiāki. Mai i tenei huringa me te kukū o te huka toto, me te tūāhua.

He tino nui i roto i te hotoke warowaihā Pōturi. I roto i te rangi maeke saccharides wāhi whakaongaonga atu whakatupuranga taiaki ngā - serotonin kawenga mō te huru pai.

He wahi motuhake i roto i te whakarōpū o ngā hua tango warowaihā pērā i te huka, hua me huawhenua.

Ko tētahi momo o te warowaihā he muka ( "te muka"). Ko reira rewakore me wairewa.

I roto i te hua kei roto (hei tauira, aporo me te terise) pectin. Ko te reira i te muka wairewa e whakaiti taumata toto cholesterol, me te tērā iho te tukanga kūnatu.

Na roto i te muka rewakore ngā kiri witi. E kore e riro te reira i roto i te tinana, me te rau tonu pukupuku. Ēnei muka kai ārai takanga o kōroke, haerenga, nakunaku, te whakaiti i te tūponotanga ka o te whakawhanake i te mate pukupuku i te kopirua.

Me kï reira e kitea te muka e anake i roto i ngā kai tipu. whakapai ake hoki wahi gastrointestinal, muka kai whakaongaonga lipid (ngako) pākia.

Ko tētahi atu kai warowaihā he huka. hanga ahumahi Modern reira na mārama ai reira he mea atu atu Calories. Kei te kï hoki, e whai wāhi te huka ki te tango o te konupūmā i te tinana. Ko te kupu, i aroha o reka taea riro kore anake anō te taimaha, engari whiwhi ano hoki osteoporosis.

Me'akai tohutohu ki te whakawhāiti i te huka te horomanga ki 30-35 manokaramu ia tau, i homai te meka i kitea nei e ia i roto i tata katoa kai.