Carbohydrates suna daya daga cikin manyan kayan aikin uku na dukkan kayan. Don kwayoyin jikin jiki, sauƙin carbohydrates mai sauki ne tushen makamashi. Wasu abinci sun ƙunshi karin carbohydrates, yayin da wasu sun wadata cikin sunadarai ko fats. Babban abun ciki na carbohydrates an lura shi ne a cikin abinci na abinci. Da ke ƙasa, za mu dubi abin da abinci ke da arziki a cikin carbohydrates da abin da suke.
Sel na jikin mutum zai iya yin amfani da kawai mai sauƙin carbohydrates - glucose, fructose, lactose. Don "amfani" carbohydrates masu hadari , kwayar ta buƙatar dogon lokaci na tsagawa. Akwai kuma carbohydrates da gaske, wanda aka hada da cellulose, irin wannan makamashi jiki ba zai iya raba kuma an nuna shi a cikin nau'i ba canzawa. Saboda haka, abincin da yake da wadata a cikin fiber da ƙwayoyin carbohydrates masu wuya ba zai iya "cika" mutum ba da sauri, amma abincin da ke dauke da carbohydrates mai sauƙi shine mafita mafi sauri.
Don samfurori inda yawancin carbohydrates mai sauƙi sun haɗa da sukari, kayan cin abinci mai dadi, jam da jam, da kayan kayan lambu - shinkafa, semolina da buckwheat porridge. A cikin 'ya'yan itatuwa da aka bushe - kwat da wando da kwanakin carbohydrates, ma yawa. A cikin waɗannan samfurorin, rabon carbohydrates yana da fiye da 65 g na kowane 100 grams.
A cikin rukuni na gaba na samfurori, inda akwai da yawa carbohydrates, su ne halva, daban-daban da wuri. Jerin da aka wakilta wakilai na duniyar duniya daga gidan legumes na nama - Peas, wake. A cikin waɗannan samfurori, kimanin 40-60% na abun da ke ciki shine carbohydrates.
Wanne abinci yana dauke da yawan carbohydrates?
Simple carbohydrates ne mai arziki a cikin dukan 'ya'yan itatuwa mai dadi. Fructose mai yawa ya kasance a cikin inabi, pegs, apricots.
Lokacin da 'ya'yan itace sun bushe, don samun ' ya'yan itatuwa masu sassaka , ruwan sha yana cirewa daga berries, saboda haka yawancin glucose yana ƙaruwa a cikinsu. Sabili da haka, a cikin dried dried yana da 71.9% carbohydrates, kuma a cikin 'ya'yan itatuwa masu sabo game da 40%.
Ga kayayyakin da ke dauke da ƙwayoyin carbohydrates masu yawa, sun haɗa da dankali.
Ɗaya daga cikin shahararrun masu samar da wutar lantarki don samar da wutar lantarki shine cakulan. Ya ƙunshi fiye da kashi 60 cikin 100 na carbohydrates mai sauƙi. Saboda haka, amfani da 100 g na wannan samfurin kafin jarrabawa ya tabbatar da kyakkyawan sakamako.
Yawancin carbohydrates suna samuwa a shaye-shaye da kuma ruwan da aka shafe daga ƙoda. Wasu masana'antun sun sa a cikin abun da ke cikin waɗannan samfurori har zuwa 96% na sukari mai tsabta.