A lokacin hasara mai nauyi, kusan kowa yana da shakka game da amfani da carbohydrates, don kada mu guji amsa amsoshin tambayoyin da akai-akai.
Lambar tambaya 1 - Shin carbohydrates na buƙatar jikin mutum?
Abinci, ciki har da carbohydrates, wajibi ne don samar da jiki da makamashi. Jiki ya ƙunshi kawai kimanin 150 grams a cikin nau'in glucose na jini da hanta glycogen da tsoka. Akwai ra'ayi cewa carbohydrates da basu je don samar da makamashi ba su zama mai. Amma masana kimiyya sun tabbatar da cewa wannan zai iya faruwa ne kawai idan kuna cin abinci kimanin 300 g na carbohydrates. Bugu da ƙari, carbohydrates suna riƙe ruwa, saboda abin da za ku rasa nauyi a kan abincin abincin carbohydrate, wato, da farko ku kawar da ruwa mai guba.
Tambaya 2 - Mene ne yawan amfani da carbohydrate?
Ga jiki yana aiki kullum, al'ada na carbohydrates shine kimanin 4 g da 1 kilogiram na nauyin jiki. Amma kada ku ci kome da wuri, amma ku rarraba jimlar dukan yini. Ƙimar kusa shine 50 g.
Tambaya 3 - yadda za a rarraba carbohydrates?
Dukkan carbohydrates, bisa la'akari da raunin jikinsu a cikin jiki da kuma canzawa zuwa glucose, za'a iya raba zuwa:
- mai sauƙi - Sweets, gurasa fari, da dai sauransu.
- hadaddun - hatsi, kayan lambu, 'ya'yan itatuwa, da dai sauransu.
Na farko zabin da ƙaruwa yana ƙara yawan glucose jini, amma yana da sauri kuma ya fāɗi, kuma, sabili da haka, nan da nan za ku so ku ci.
Hanya na biyu na carbohydrates ya rabu da hankali, matakin glucose yayi hankali, wanda ke nufin cewa akwai ku, baku so ba da da ewa ba.
Lambar tambaya 4 - Shin carbohydrates hada da sunadarai?
Yau zaku iya samun adadi mai yawa game da rasa nauyi da abinci mai gina jiki kuma gaskiyar cewa ya fi kyau kada ku haɗa haɗarin carbohydrates tare da sunadaran, daya daga cikinsu. Duk da haka, duk mun san cewa cin abinci mai kyau yana nuna kasancewa a cikin abincin na duka sunadarin sunadarai, carbohydrates, da fats.
Lambar tambaya 5 - Zai fi kyau kada ku yi amfani da carbohydrates mai sauƙi?
Don ƙwayar tunani da hypoglycemia, wajibi ne don ƙara yawan glucose, a cikin wannan hali, da kuma mai sauƙin carbohydrates.
Tambaya 6 - Yaushe ne ya fi kyau cinye carbohydrates?
Don ba da kyau, ana bada shawara don amfani da su a safiya. Yayinda marigayi da yamma, yawan ƙwayoyin tsarin rayuwa sun ragu, kuma, saboda haka, hadarin canza tsarin carbohydrates zuwa haɓaka mai karuwa.
Lambar tambaya 7 - Ba zan iya cinye carbohydrates ba?
Akwai abun da ke bada shawarar ba da amfani da su ba. Saboda haka jiki zai ciyar da kayan ajiyarsa na mai. Amma wannan bayanin ba gaskiya ba ne, kamar yadda carbohydrates ke riƙe da ruwa, kuma, sabili da haka, ba za ku rasa nauyi saboda kitsen ba, amma godiya ga gaskiyar cewa ruwa bazai zauna a jiki ba. Idan babu carbohydrates, jiki zai iya amfani da makamashi daga furotin muscle. Bayan irin wannan cin abinci, ƙwaƙwalwarka za ta zama barn, kuma nauyin zai dawo.
Tambayar Tambaya 8 - Kuna buƙatar carbohydrates idan kun kasance cikin wasanni?
Saboda rashin talauci, zaku iya jin rauni a cikin tsokoki kuma har ma ya ragu. Saboda haka, kamar 'yan sa'o'i kafin horo, ku ci wani ɓangaren abinci wanda ya ƙunshi ƙwayoyin carbohydrates.
Lambar Tambaya 9 - menene kalmar "carbohydrate window" ke nufi?
Wannan lokaci yana nuna yanayin jiki a cikin awa daya bayan horo mai tsanani. Yayinda yake motsa jiki, ana haifar da hormones a jiki, wanda ko da bayan horo
Lambar tambaya 10 - Idan carbohydrates sun zama wajibi ne, me yasa karuwar karuwa yake karuwa?
Karin fam ba su bayyana ba saboda carbohydrates, amma saboda yawancin su, tun da sau da yawa kuna cin 'yan carbohydrates mai sauƙi, misali, sifofi daban-daban, don kawo jin dadin ku, maimakon jin dadin ku. Wannan shine dalilin karin fam.