Warowaihā nohopuku me warowaihā puhoi: he aha te mea te rerekētanga?

Ko te tūranga o te warowaihā i roto i to tatou rauropi uaua ki te pe si◊aki. whakarato rātou i tatou ki te pūngao, ka te nei pau i runga i te mahi o uaua, tinana whakawera, mahi hinengaro. Tei runga i te tere o te whakawhenumi i te tinana, kua wehea warowaihā ki nohopuku, me te pōturi. He aha ngā kai i roto i a ratou, a pehea rerekē ratou?

carbs nohopuku: me ngā raruraru

No te mea o tona uara pūngao o warowaihā e whakaaro mo te matūkai tangata taketake. E ai ki te Health Organization World, kia waiho te maha o ratou i roto i to tatou kai i te iti rawa 50-60%. Na reira, ko te mea nui ki te whiriwhiri i ngā kai kei roto warowaihā.

Ko te matua puna o te warowaihā , he taro, me te paraoa hua, ngā pata, rīwai, ngā rekiumu me te huka me te hua kei roto i te reira. Nei o ratou i roto i te carbs nohopuku?

Tuatahi, me te tuatahi, te reira te huka, me te momo o sweets. Ano, hua kei roto warowaihā nohopuku ngā panana, maoa tonu, merengi, te honi, karepe, te taro ma, merengi, piki maroke. Warowaihā i roto i a ratou, hohoro riro e te tinana. Otiia e kore e te reira rite pai rite te mea te reira i mawhiti tuatahi. Ko te tinana Ko te nui nui o te pūngao pau e te rawa hohoro. tahuri Hemihemi ki ngako, e ka riro He toimaha mo to tatou tinana. Na reira, kei roto i te "nohopuku" warowaihā kai tūtohutia ki pau i roto i te whakaōrite. Ki te rawa koe e whakamahia ki te huka, ngana ki te whakakapi i te reira ki te hua pērā i marshmallows Marmalade ranei - he ratou ihirangi warowaihā nohopuku i raro.

I runga i te ihirangi warowaihā o te pānga hua ngā me te tikanga o te faaineineraa. Na, rīwai, ano nei ngā warowaihā nohopuku, he reira "te kinokore" kohuatia. Ko te rīwai tunua ranei fries French kua whakawhitia pakeke. Ko te taua pā ki te kaihoko. Na witi me te semolina, raihi me te pata, he puna o carbs nohopuku i muri anake tunu. Ko tētahi atu mea, ko te e ratou raw maia ki te whai i te torutoru.

I te wa ano, e kore matou e titiro i ngā hua kei roto warowaihā nohopuku, anake rite te puna o ngā raruraru. Hei tauira, i raro i te ahotea nui rohirohi ranei, he mahuinga ratou, rite hohoro homai te tinana ki te nui nui o te pūngao. E mea pinepine e hiahia ana ratou me to matou roro, e pau 25% o te pūngao katoa tomo te tinana i te warowaihā. Me Rawa taua hua i roto i te e suka ka tere hinga taumata huka toto. I roto i tenei āhuatanga, mahi ratou rite "āwhina tuatahi".

Me pēhea te ki te tātai i te nui o te warowaihā i roto i te kai

Ki te whakaaro ki te kai mua o te tangata hauora, na ko reira e minaminatia ki te aroaro o ngā kai kei roto warowaihā e puhoi roa ranei. Ko ētahi o ēnei taro parāone, ōti, parei, aporo, kamokamo, pītiti. Hoki puna warowaihā puhoi whakapono pururu greens, harore, aniana. A, no te whakamahi ratou ara ake āta te taumata toto kūhuka. Mai hangarua warowaihā puhoi i kotahi, hangaia e te tinana supply pūngao. Pai pā warowaihā puhoi me te tūāhua - mana'o marino, me te whārite i te tangata.

Me pēhea te ki te tātai i te nui ikeiketanga o warowaihā i roto i te kai? Te arotahi ki runga i te whakahuatia i mua 50-60%, e hiahia ana koe ki te mahara e pā ana ki to koutou āhua. Ki te kei te mātātoa te whai wāhi koe i roto i te mahi hinengaro, ranei ki te neke i te rota, nga warowaihā me atu koutou tinana. utu hoki whakarongo ki tohu pērā i te taupū glycemic (GI). I whakawhanakehia te reira e te pūtaiao ki te whakatau i te auau o te whakawhenumi o warowaihā i te tinana. Ki te he te reira i raro 40, na te hua kei roto warowaihā puhoi, ki te neke atu i te 60 - ko te tere. Ripanga o kai glycemic e te tauturu ia koe te whakatau i te hunga, me i roto i te mea rahi kia whakaurua i roto i to koutou kai.