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Carbs - kuyankha mafunso

Kodi ma carbs oyipa ndi otani?

Zakudya za 14 Zomwe Muyenera Kuzipewa (Kapena Kuchepetsa) Pang'ono-MpweyaZakudya
  • Mkate ndi njere. Mkate ndi chakudya chodalirika m'mitundu yambiri.
  • Zipatso zina. Kudya zipatso ndi ndiwo zamasamba zambiri kwakhala kukugwirizanitsidwa ndi chiopsezo chochepa cha khansa ndi matenda amtima (5, 6, 7).
  • Masamba owuma.
  • Pasitala.
  • Mbewu.
  • Mowa.
  • Yogurt yokoma.
  • Msuzi.



Zakudya zam'madzi ndizovuta kwambiri masiku ano. Malangizo pazakudya akuwonetsa kuti tipeze pafupifupi theka la zopatsa mphamvu zathu ndi chakudya. Mbali inayi, anthu ena amati tonsefe tiyenera kungowapewera.

Munkhaniyi, ndimayang'anitsitsa zakudya zam'madzi, momwe zimakhudzira thanzi lawo komanso momwe angasankhire bwino. Zakudya zamadzimadzi kapena chakudya zimapangidwa ndi shuga, wowuma komanso ulusi. Zakudya zamadzimadzi zimatha kusiyanitsidwa ngati zodzaza kapena zoyengedwa.

Tsopano chakudya chathunthu sichinasinthidwe ndipo mwachilengedwe chimakhala ndi ulusi womwe umapezeka mchakudya, monga zipatso zathunthu, mbatata ndi mbewu zonse, pomwe chakudya choyenga bwino chapangidwa ndikuchotsa ulusi wachilengedwe. Chifukwa chake izi zili ngati zakumwa zozizilitsa kukhosi, timadziti ta zipatso, buledi woyera ndi zakudya zambiri zosapatsa thanzi m'magazi a shuga. Izi zimabweretsa ngozi yomwe ingayambitse njala ndi kulakalaka zakudya zamafuta ambiri.



Kuphatikiza apo, nthawi zambiri amasowa zakudya zofunikira, ndichifukwa chake nthawi zambiri amatchedwa zopatsa mphamvu zopanda kanthu. Chifukwa chake sizomveka kupanga ziwanda zonse zamadzimadzi kuti zithandizire anzawo. Zakudya zochepa zama carbohydrate ndizabwino kwa anthu ena.

Palibe zokambirana zam'madzi zomwe zatha popanda kutchula zakudya zochepa; Zakudya zamtunduwu zimachepetsa chakudya pomwe zimaloleza mafuta ambiri ndipo nthawi zambiri zimakhala zomanga thupi. Pali maphunziro ochuluka kwambiri omwe akuwonetsa kuti kudya zakudya zochepa kwambiri kungapangitse kuti muchepetse thupi komanso kuti musinthe zina zambiri pazaumoyo, kuphatikiza zomwe HDL - yotchedwa cholesterol yabwino, triglycerides yamagazi, shuga wamagazi, kuthamanga kwa magazi, ndi ena. Ndipo izi zikuyerekeza ndi zakudya zamafuta ochepa.

owononga khofi wopanda pake

Kwa anthu omwe ali ndi kunenepa kwambiri kapena anthu omwe ali ndi matenda amadzimadzi komanso / kapena mtundu wa 2 shuga, chakudya chochepa kwambiri chimatha kupulumutsa moyo. Izi zati, chifukwa chakuti chakudya chochepa kwambiri chingakhale chothandiza kuchepetsa thupi komanso kwa anthu omwe ali ndi vuto la kagayidwe kachakudya, sizitanthauza kuti chakudya chotsika kwambiri cha carb ndiye chisankho chabwino kwambiri pamapeto pake chopanga chakudya choyenera chomwe mungatsatire. Zakudya zam'madzi sizomwe zimayambitsa kunenepa kwambiri.



Kuletsa chakudya kumatha kuchepetsa, komanso pang'ono pang'ono, kunenepetsa kunenepa kwambiri, koma sizitanthauza kuti chakudya ndi chomwe chimayambitsa kunenepa. Izi ndizabodza ndipo pali umboni wambiri wotsutsana nazo. Ngakhale zili zowona kuti shuga wowonjezera komanso chakudya chokhazikika chimalumikizidwa ndi kunenepa kwambiri, zomwezo sizowona kuti chakudya chambiri chambiri chimakhala ndi chakudya.

Anthu akhala akudya chakudya chamagulu amtundu wina kwazaka zambiri. Mliri wa kunenepa kwambiri udayamba pafupifupi 1980, ndipo mtundu wa 2 wa matenda ashuga omwe adatsata posakhalitsa pambuyo pake kwa nthawi yayitali sizomveka. Kumbukirani kuti anthu ambiri akhalabe athanzi ngakhale ali ndi chakudya chambiri cha carb, kuphatikiza anthu aku Okinawans, Kitavans, komanso aku Asia odyera mpaka pano.

Zomwe onse anali ofanana ndikuti anali ndi mafuta abwino kwambiri, zakudya zosakonzedwa, opanda chakudya chokwanira. Zakudya zam'madzi sizofunikira, koma zakudya zambiri zomwe zili ndi chakudya ndizabwino kwambiri. Okhazikika ochepa amati ma carbohydrate siopatsa thanzi.



Zakudya m'zakudya. Tikapanda kudya chakudya, gawo lina laubongo limatha kugwiritsa ntchito ma ketoni, omwe amapangidwa ndi mafuta, kuti akhale ndi mphamvu. Thupi limapanganso shuga wokwanira wamaubongo kuchokera ku protein yomwe timadya kudzera munjira yotchedwa gluconeogenesis, yomwe siyofunikira motere, sizitanthauza kuti zakudya zomwe zili ndi zopatsa mphamvu zambiri zilibe phindu lina.

Zakudya zambiri zomwe zili ndi chakudya ndizabwino komanso zopatsa thanzi, monga zipatso ndi ndiwo zamasamba ndi nyemba. Zakudya izi zimakhala ndi mitundu yonse yazinthu zopindulitsa ndipo zimapindulitsa maumoyo osiyanasiyana. Carb yotsika ndiyabwino kwa ena, koma ena amagwira ntchito bwino ndi chakudya chambiri.

Palibe yankho limodzi lokha pazakudya ndi chakudya sichimasiyana ndi lamulo ili lolemera kapena kukhala ndi mavuto azaumoyo monga matenda amadzimadzi komanso / kapena matenda a shuga a 2 ndiye kuti mwina mumawamvera chakudya. Poterepa, kuchepetsa chakudya kumakhala ndi phindu lomveka, lopulumutsa moyo. Kumbali inayi, ngati ndinu munthu wathanzi amene akuyesera kukhala wathanzi, ndiye kuti mwina palibe chifukwa choti mupewe chakudya.

Ingokhalani ndi zakudya zonse ndi chinthu chimodzi momwe mungathere. Ndipo ngati muli owonda mwachilengedwe kapena otakataka ndiye kuti mutha kugwiranso ntchito bwino ndikudya chakudya chamagulu. Zikomo powonera.

Onetsetsani kuti mwapereka nkhaniyi m'manja ngati mwapeza kuti ikuphunzitsani. Musaiwale kulembetsa njira ya Authority Nutrition pa YouTube podina batani lofiira pansi pamutuwu (Nyimbo Zamagetsi)

Kodi zakudya zabwino ndi ziti?

Koma zotsatirazizakudyaalibwinogwero lacarbs.
  • Masamba. Onse a iwo.
  • Zipatso zonse. Maapulo, nthochi, strawberries, ndi zina zotero.
  • Nyemba. Mphodza, nyemba za impso, nandolo, ndi zina zotero.
  • Mtedza. Maamondi, mtedza, mtedza, mtedza wa macadamia, mtedza, ndi zina zambiri.
  • Mbewu. Mbeu za Chia ndi nthanga za dzungu.
  • Mbewu zonse.
  • Tubers.

Ndi ma carbs ati omwe ndiabwino kuchepa thupi?

The 10carbs zabwino kwambirikudyakuonda
  • mwa 10. Balere.
  • Mwa 10. Madzi a mapulo.
  • Zambiri '10 za Popcorn.
  • Zambiri '10 mwa 10
  • Zambiri mwa nyemba zouma.
  • mwa 10. Mkate wonse wa mkate wamphesa.
  • mwa 10. Mbatata.
  • mwa 10. Mbewu yambewu yambewu yonse.

Chifukwa Chiyani Zakudya Zochepa Za Carb Zimagwira Ntchito? Momwe ndimamvera kwambiri ndikuti ngati mutachotsa chakudya kuchokera pazakudya zanu ndiye kuti thupi lanu liyenera kuyang'ana kwina kuti likhale ndi mphamvu ndikuyang'ana mafuta anu osungidwa ndipo zikutanthauza kuti mukutaya thupi.

Koma kwenikweni ndikuganiza kuti zikuzama pang'ono ndipo ndizomwe ndikufotokoza m'nkhaniyi. Kotero tiyeni tiyambe! Hei Carb Dodgers, dzina langa ndi Dr. Dan Maggs.

Ndimapanga zolemba za momwe ndingachepetsere thupi nthawi yayitali, ndipo ndizokhudza zakudya zochepa kwambiri, zakudya zopatsa mphamvu, kusala pang'ono, komanso kuchita masewera olimbitsa thupi monga choncho. Ndimapanga zolemba zatsopano Lachiwiri lililonse, chifukwa chake ngati zinthuzo ndi zosangalatsa kwa inu, bwanji osalembetsa ku njira yanga. Ingodinani batani lolembetsa ndikumenya belu lazidziwitso ngati mukufuna kudziwitsidwa ndikatsitsa nkhani yatsopano.

Chifukwa chake sabata ino tikukambirana chifukwa chomwe zakudya zochepa zama carb zimagwira ntchito, ndipo zimagwira ntchito, ndikuganiza tili ndi umboni wochuluka womwe ukugwira pano. Poyerekeza ndi zakudya zamafuta ochepa, chakudya chochepa kwambiri chomwe chimagwiritsidwa ntchito pakadali pano chimapeza 33 mpaka zero potengera kuwerengera kwakanthawi kochepetsa m'mayeso olamulidwa mosasintha. Ndiwo muyeso wagolide wa digiriyo.

Nanga bwanji? Chabwino, choyambirira, chifukwa njira yodziwika bwino imangolakwitsa. Njira yachizolowezi yomwe mosakayikira mumadziwa ndi njira zopatsa mphamvu. Kwenikweni, mukuwononga ma calories ambiri osayatsa mafuta okwanira.

Chifukwa chake mukulemera, ndipo yankho la izi ndikungodya pang'ono, kuchita masewera olimbitsa thupi, kupanga kuchepera kwa kalori ndipo, pakapita nthawi, mupeza kuti mavuto anu atha. Pokhapokha ngati sizigwira ntchito, sichoncho? Chifukwa anthu ambiri ali ndi zovuta zenizeni kutsatira pulogalamu yochepetsa thupi. Anthu ambiri omwe amatsata pulogalamu yochepetsa thupi amachepetsa pang'ono, ngakhale atayamba kuchepa ndiye kuti ayambiranso chaka chimodzi kapena ziwiri.

Ndipo zifukwa zake ndichifukwa chakuti thupi lathu limadzitchinjiriza likachepetsedwa ndi ma calories. Matupi athu siopusa. Timamva njala ndipo timachepetsa kuchepa kwa thupi.

Chifukwa chake mumakhala wotopa ndipo mumamva njala. Ndizosadabwitsa kuti anthu amasiya zakudya zawo mwachangu kwambiri, koma ndikukhulupirira kuti nkhanizi zimayankhidwa moyenera ndi njira yotsika kwambiri ya carb, chifukwa njira yotsika kwambiri ya carb imakhudzidwa ndi zinthu zam'magazi, osati kungokhala ndi malo ogulitsa ambiri amaganiza ndipo nthawi zonse ndimalimbikitsa anthu kuti abwerere ku biology yoyambirira ndikuganiza za momwe thupi la munthu lilili komanso momwe thupi la munthu lilili, ndi minyewa ndi ziwalo komanso momwe ziwalo ndi ziwalozi zimalumikizirana zina kudzera mumanjenje kapena ma mahomoni.

Ndipo ndi mahomoni omwe tizingokambirana nawo m'nkhaniyi chifukwa ndizofunikira kwambiri chifukwa chake zakudya zazing'ono zamagetsi zimagwira ntchito, kotero # 1 chakudya chotsika kwambiri chimatsitsa insulin. Tsopano imakhudza mahomoni angapo osiyanasiyana, koma insulin ndiyofunika kwambiri chifukwa ndimatenda osungira mafuta mthupi lathu ndipo zomwe ndikutanthauza ndikuti ndiye chizindikiritso chotenga shuga m'magazi athu ndikulowetsa m'maselo athu Bweretsani maselo athu amafuta pomwe amasinthidwa kukhala mafuta osungidwa mthupi, ndipo insulini imapangidwa ndi kapamba poyankha kuchuluka kwa shuga wamagazi, zomwe zimasunthira shuga kuchokera m'magazi kupita m'maselo amafuta komwe amasungidwa. Chifukwa chake, kuchuluka kwama insulin kumakhala kofanana ndi kusungira mafuta komanso zakudya zochepa zama carb zimalola matupi athu kupeza mafuta omwe amasungidwa m'malo mongowasunga ambiri, ndipo izi zimabweretsa magawo awiri owonda.

M'masiku oyambilira mumangotaya kulemera kwamadzi ndipo ndikufotokozerani chifukwa chomwe kulibe mphindi, koma pakatha masiku ochepa mutha kupeza malo ogulitsira mafutawa ndikugwiritsanso ntchito mafuta amtunduwu kupatsa thupi lanu mphamvu, ndi Mutha kutaya mafuta amthupi mwachangu kwambiri. Zomwe timataya madzi masiku oyamba ndi chifukwa chakuti insulini imakhudzanso impso, kuwapangitsa kuti asunge madzi. Kutsika kwa insulin kumatanthauza kuti impso zitha kutaya madzi.

Ichi ndi chimodzi mwazifukwa zomwe kuthamanga kwa magazi kumatha kutsika pang'ono tikakhala ndi zakudya zochepa za carb, zomwe zimawoneka ngati zabwino. Chifukwa chachiwiri ndikuti thupi lathu limasungitsa zakudya zamtundu wa glycogen kwakanthawi. Tsopano glycogen imasungidwa m'chiwindi ndi minofu ndipo limodzi ndi glycogen imasungidwa madzi, ndiye mumayamba kuwotcha masitolo a glycogen ndipo patatha masiku ochepa mudzakhala kuti mwawawotcha, koma mwatayanso madzi omwe ali nawo chakudya chochepa kwambiri chimakhala chofunikira kwambiri kwa anthu omwe akuvutika ndi china chake chotchedwa insulin kukana.

Chifukwa chake insulin kukana ndipamene thupi limatsutsana ndi zotsatira za insulin, kotero kuti insulini yambiri imafunikira kukhala ndi zotsatira zomwezo pakhungu lomwe limayenera kunyamula shuga wamagazi kuchokera kunja kwa magazi kupita nawo mu cell momwemo, ndipo ambiri aife tikulimbana ndi kunenepa kwambiri kumakhalanso ndi insulini kukana. Zonsezi zimayendera limodzi ndipo izi zikutanthauza kuti nthawi zambiri timakhala ndi insulin yambiri motero timazimitsa mafuta. Chifukwa chachiwiri chomwe chakudya chotsika kwambiri cha carb ndichothandiza kwambiri chifukwa cha kuchepa kwa njala, njala yabwerera m'manja mwa mahomoni.

Pali mahomoni ambiri omwe amakhudzidwa ndi kudya, koma mahomoni ngati leptin ndi ghrelin. Sindikufuna kulowa mahomoni ambiri pano, koma kumverera kokhala wokhutira mukamadya chakudya chochepa kwambiri ndikosiyana kwambiri ndi kumverera kokhala wokhutira mukamadya chakudya chambiri, pomwe carb Zakudya ndizosiyana kwambiri nthawi zambiri Zakudya zomwe mumadya kuti mukhale okhuta chifukwa simungathe kudya, komanso zolandila m'mimba mwanu zomwe zikuwonetsa kuti mwakhuta, pomwe chakudya chochepa kwambiri chimakupangitsani kumva bwino zokwanira chifukwa muli ndi chakudya chokwanira, mapuloteni ndi mafuta makamaka akudzaza okha, pomwe chakudya monga ndikunena chimakhala chifukwa chakukula kwa chakudya ndipo ndizofala kwambiri kwa anthu omwe ali ndi vuto la kunenepa kwambiri kuti andiuze ali ndi njala nthawi zonse Kunenepa komwe sindikanatha kudya nawo kadzutsa mulimonse, koma zilibe kanthu kuti ndikhala ndi mbale yayikulu bwanji m'mawa, ndimakhala ndi mipira yayikulu kwambiri yomwe sindimatha Dzazani mpaka nditapita 11am pamene ndimapita kukatenga mphamvu ndipo ndimangodya china chomwe ndimayenera kuchisunga mpaka nkhomaliro ndipo chimakhala chimodzimodzi masana ngakhale ndikadakhala ndi chakudya chamasana kwambiri ndikadasamba masana ndimayenera kupita kukatenga kena kake, kawirikawiri chakudya chokoma, kuti ndipitirire madzulo kuti ndikadye chakudya chamadzulo chitha kugwira ntchito kotero izi ndizofala kuti anthu andiuze kuti chilichonse chomwe ndadya ndikuwoneka kuti ndili ndi njala posachedwa komanso anthu, ngati ndichinthu chomwe chimakusangalatsani, ndiye chonde ndidziwitseni mu ndemanga pansipa pamutuwu. Ndingakonde kumva kuchokera kwa inu, ndipo njala yochepetsedwa yomwe anthu ambiri amakhala nayo pa chakudya chochepa kwambiri ndiyomwe imayambitsa kusala kudya kwakanthawi, komwe, monga mungadziwire, ndi njira yabwino kwambiri yochepetsera thupi.

Anthu ambiri samamva njala m'mawa ngati ali ndi chakudya chochepa kwambiri masiku ochepa kapena milungu ingapo ndipo mukayamba kukonza njala yanu simukufuna kudya masana zomwe zikutanthauza kuti ndinu mwachilengedwe chimodzi Zomwe timazitcha kusala kwakanthawi 16/8, zomwe zikutanthauza kuti ngati mumangodya pazenera la ola la 8, mutha kukhala ndi nkhomaliro ndi chakudya chamadzulo mwina nthawi ya 7 koloko masana ndipo zikutanthauza kuti mumasala kudya maola 16 usiku wonse.

Kusala kudya kosalekeza ndikwabwino chifukwa munthawi yosala pang'ono ma insulin mumakhala otsika ndipo mudzakhala mukutulutsa thupi lanu kukhala mafuta osungidwa kuti akhale amphamvu. Chifukwa chachitatu chakudya chotsika kwambiri cha carb ndichothandiza kwambiri chifukwa akuwoneka kuti akutipatsa phindu la kagayidwe kake kuti panali kafukufuku wosangalatsa kuchokera ku 2018 yemwe ndidzachitanso mobwerezabwereza. Ndikulumikiza kuti pansi pa nkhaniyi ndipo amaika magulu angapo a anthu pazakudya ziwiri zosiyana siyana malinga ndi zomwe zili ndi mavitamini ndipo adayang'ana phindu la kagayidwe kake ndi zomwe ndidanena, phindu lake ndikuti carb yotsika Zakudya zimawotcha 200 ma calories patsiku kuposa gulu lama carb apamwamba pa chakudya chambiri cha carb ndipo chifukwa chomaliza chomwe chakudya chotsika ndi carb ndichothandiza kwambiri, ndipo tikuwona umboni wochulukirapo wosonyeza kuti chakudya chotsika kwambiri ndikufuna kupitanso pamenepo chifukwa chiyani shuga ndi chakudya chodziwikiratu pakadali pano m'nkhaniyi, koma ndakhala ndikumva anthu akunena kuti sindingathe kukhala wopanda pasitala sindingathe kupita ndi buledi amene sindingapite wopanda mpunga kapena ine sindingathe kukhala wopanda keke ndipo pamlingo wina izi ndizosokoneza poyerekeza ndi zomwe sindingathe kuchita popanda mowa kapena sindingathe kupita opanda ndudu.

Kusagwiritsa ntchito zakudya zoyipa izi, zomwe mwachiwonekere zili ndi mphamvu zambiri, motero zimapangitsa kuti muchepetse kunenepa, chifukwa chake kulidi. Ndikuganiza kumapeto kwa tsikulo zonse zimabwerera kuma mahomoni ndipo ndikuganiza kuti thupi lathu silosungiramo mphamvu zokha zomwe zimafunikira kudula ma calories, koma matumba angapo olumikizana omwe amalumikizana kudzera mu mahomoni komanso pamene tili Kugwiritsa ntchito Mahomoni amthupi mwathu akagwira ntchito, ndiye kuti tikupita kukapambana ndipo ndichifukwa chake chakudya chotsika kwambiri cha carb chimagwira, Chabwino, ndi zomwe zachitika lero. Zikomo powonera, ngati mwakonda nkhaniyi ndidziwitseni mwa kuipatsa chala chake ndipo bwanji osandisiyira ndemanga kuti ndidziwe zomwe mukuganiza ndiye zachokera kwa ine lero, Zikomo kwambiri pondiyang'ana ine ndili wokondwa kwambiri ngati mwakonda nkhaniyi, chonde ndipatseni chala changa chachikulu, dinani batani la Like ndipo ndikhala wokondwa kumva kuchokera kwa inu.

Ndisiyireni ndemanga pansipa monga ndidanenera koyambirira, ndimatumiza zolemba zatsopano Lachiwiri lililonse, ngati mukufuna kudziwa zambiri, chonde ikani batani lolembetsa ndipo mwachiyembekezo tikumananso Lachiwiri likudzali

Kodi mumapewa bwanji ma carbs?

Nazi njira 15 zosavuta zochepetseracarbkudya.
  1. Chotsani Zakumwa Zotsekemera.
  2. Dulani Mkate
  3. Lekani Kumwa Msuzi Wazipatso.
  4. Sankhani Low-MpweyaZosakaniza.
  5. Idyani Mazira kapena Zina Zochepa-MpweyaZakudya Zakudya Zam'mawa.
  6. Gwiritsani Ntchito Zokomazi M'malo mwa Shuga.
  7. Funsani Veggies M'malo mwa Mbatata kapena Mkate ku Malo Odyera.

Kodi tchizi zili ndi ma carbs ambiri?

Tchizi. Pali mitundu mazana atchizi. Mwamwayi, ambiri ndi otsika kwambiricarbsndipomkulumu mafuta, zomwe zimawapangitsa kukhala oyenera kudya ketogenic. Chimodzi mwa magalamu 28 a cheddartchiziimapereka 1 gramu yacarbs, Magalamu 6.5 a mapuloteni, ndi calcium yokwanira (23).Masiku 5 apitawo

Ndi ma carbs ati omwe ndiyenera kupewa kuti ndichepetse mafuta am'mimba?

Kungopewa zoyengedwacarbs- monga shuga, maswiti, ndi mkate woyera -ayenerakhalani okwanira, makamaka ngati musunga mapuloteni ambiri. Ngati cholinga ndikutayakulemera mwachangu, anthu enakuchepetsaawocarbkumwa magalamu 50 patsiku.Mar 17 2020

Kodi mbatata ndiyabwino carbs?

Mbatataamawerengedwa kuti ndi wowuma masamba komanso wathanzicarb. Amakhala ndi fiber (kuphatikiza khungu), ma calories ochepa, komanso mavitamini ndi mchere. AmbirimbatataMitundu imakhala ndi index ya glycemic index (GI).

Kodi mbatata ndi zathanzi?

Mbatataamawerengedwa kuti ndi wowuma masamba ndi acarb wathanzi. Amakhala ndi fiber (kuphatikiza khungu), ma calories ochepa, komanso mavitamini ndi mchere. AmbirimbatataMitundu imakhala ndi index ya glycemic index (GI).

Ndi mbatata iti yomwe ili ndi ma carbs ochepa?

Masamba a EarthFresh omwe ali ku Ontario ati Carismambatataamakula kuchokera ku mbewu zochokera ku Netherlands ndipo samasinthidwa chibadwa. Ngakhale chikasu kapena russetmbatata alipafupifupi ma calories 100 ndi magalamu 25 achakudya, Carismawakhalapafupifupi 70 zopatsa mphamvu ndi 15 magalamu acarbs, Jane Dummer, ndi Kitchener, Ont.Sep 23 2016

Kodi ma carbs ambiri ali ndi mbatata kapena mpunga?

100 g wa zoyera zosaphikampunga wakhalapafupifupi makilogalamu 350 ndi 74 g wachakudya. 100 g wa (lokoma)mbatata, mbali inayi, kokhawakhalaMakilogalamu 80. Quinoa kapena mapirakhalanipafupifupi kuchuluka kwa ma calories mongampungakoma ambiriZambirizakudya.15 Novembala. 2017 Nov.

Ndi ma carbohydrate angati omwe ali mu magalamu 15 a carbs?

Kusankha 1 kwamahydrate = 15 magalamu zimam'patsa mphamvu 2 zosankha zamadzimadzi = 30 magalamu zimam'patsa mphamvu 3 zosankha zamadzimadzi = 45 magalamu zimam'patsa mphamvu 2014 ndi American Diabetes Association

Ndi ma carbohydrate angati omwe ali ndi kusankha kwama carb?

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