Wadatacce
The hadaddun carbohydrates ko jinkirin shakar carbohydrates su ne carbohydrates ko carbohydrates wanda ya ƙunshi sarƙoƙi mafi tsayi na sugars (oligosaccharides da polysaccharides), galibi ana cinye su ta hanyar zarge -zarge ko taurari, na ƙarshen shine hanyar tsirrai don adana makamashi (daidai da mai a cikin dabbobi).
Ba kamar carbohydrates Mai sauƙi ko mai saurin ɗaukar nauyi (monosaccharides), waɗannan abubuwan gina jiki suna ba wa jiki ƙarin ƙarfin makamashi a cikin yini, wanda shine dalilin da ya sa galibi ana ba da shawarar su ga mutanen da ke neman rage nauyi.
Ta wannan hanyar, carbohydrates masu rikitarwa suna ba da jin daɗin cikawa da yawa, tunda ba za a iya canza su zuwa glucose cikin sauri ba kuma a adana su ta hanyar ajiyar mai, kamar yadda yake tare da sauƙin carbohydrates. Don wannan dalili, ana hana su amfani ga mutanen da ke fama da ciwon sukari ko rashin daidaituwa na rayuwa, kuma sune madadin shawarar da aka tace da sarrafa su.
Misalan abinci tare da hadaddun carbohydrates
- Gurasar abinci. Musamman waɗanda aka yi daga hatsi duka. Misali, garin masara, oatmeal, garin rogo, alkama mai hatsi, bran ko bran, alkama duka ko tsagewar alkama, muesli, sorghum.
- Hatsi. Musamman wadanda ba a sarrafa su ba kuma aka cire mahimman abubuwan gina jiki (kamar starches). Misali: quinoa, popcorn, masara hatsi duka, buckwheat, sha'ir, shinkafa daji ko launin ruwan kasa, hatsi, ƙwayar alkama.
- Kayan lambu. Ana fitowa daga kwararan kayan lambu, kamar su wake, dawa, wake, wake (baki, fari, ja), kabewa, wake, wake mai faɗi, alfalfa, dan uwan, waken soya ko waken soya.
- Tubers da tushe. Yawanci suna da wadataccen abinci, kamar dankali (gasa, musamman), dankali mai daɗi, chayote, squash, rogo (yucca), doya, da mamayewa.
- Kayan lambu. Musamman masu wadataccen alli, kamar alayyafo, chard, leeks, purslane, artichokes da yawancin kabeji. Hakanan zucchini, paprika da bishiyar asparagus, koren wake (koren wake).
- Kwayoyi da iri. Musamman wadanda ba a sarrafa su ba. Kamar almonds, walnuts, hazelnuts, raisins, pistachios, tsaba na sunflower, plantain, flax ko mustard.
- 'Ya'yan itãcen marmari. Yawancin 'ya'yan itatuwa sun ƙunshi carbohydrates masu sauƙi (monosaccharides), amma ayaba (ba ayaba), pears, innabi, avocados, radishes, figs, da plums sun ƙunshi hadaddun carbohydrates masu yawa. Haka kuma itacen apple.
- Algae da lichens. Abincin da ke cike da ƙyalli, kamar agar-agar da sauran jan algae (rhodium), ko lichen na Iceland, suna ɗauke da hadaddun carbohydrates masu yawa.
- Kayan lambu da kayan lambu. Musamman masu wadataccen kayan abinci da cellulose, kamar cucumber, karas, eggplant, tumatur, albasa da mafi yawan tsiro.
- Ganyen ganye. Yawancin lokaci ana amfani da su a cikin salads: letas, radicheta, arugula, watercress; ko kuma a matsayin kayan ƙanshi da ɗamara, kamar faski, thyme da coriander.
- Kayan kiwo. Wasu cuku, yogurt, da madara madara suna ɗauke da hadadden carbohydrates kamar madarar soya (duk da cewa ba madara ba ce). A gefe guda, madara da yawancin abubuwan da aka samo su sun ƙunshi sukari monosaccharides.
- Abincin teku. Wasu kifin harsashi na iya zama tushen hadaddun carbohydrates (glycogens), kamar mussels ko kawa, da yawancin bivalves masu cin abinci. Koyaya, yawancin sun ɓace a cikin kasuwanci ko sarrafa masana'antu na su.
- Kayan lambu mai tushe. Mai arziki a cikin cellulose (dangin kayan lambu na glucose), kamar seleri, chives, haɗin tafarnuwa, zukatan dabino, farin kabeji, ruwan ruwa da broccoli (mai tushe). Musamman idan an cinye kore ko steamed.
- Kayan lambu. Ko da yake ba su da isasshen abinci, kuma ba sa bayarwa ta se hadaddun carbohydrates, amfani da su (musamman man zaitun) yana ba da damar adana polysaccharides a cikin kayan shuka kuma kada a musanta sugars ɗin da ke cikin su.
- Gurasa da taliya. Sai kawai waɗanda aka yi daga gari na gari ko waɗanda aka ambata a sama, irin su bran, alkama duka, ba tare da ƙarin sugars da aka sarrafa ba.
Yana iya ba ku: Misalan Carbohydrates
