Masifunde ukuba ziintoni iicarbohydrates kwaye zibaluleke kangakanani emzimbeni wakho.

Ngaba wakha wazibuza ukuba ukutya esikutyayo kunika njani imizimba yethu amandla? Okanye wakha wazibuza ukuba zeziphi iicarbohydrates kwaye kutheni zibalulekile kuthi? Namhlanje, siza kuthetha ngezi zondlo zibalulekileyo ezibizwa ngokuba ziicarbohydrates ngendlela elula kakhulu onokuyiqonda ngokulula.

Zithini iicarbohydrates?

Ngamafutshane, iicarbohydrate zezona ntlobo ziphambili zesondlo ezifumaneka kwezinye zezinto esizityayo nesiziselayo. Ngokwenyani, ziwela kudidi lwe- macronutrients . Iiswekile, istatshi (ezifana neenkozo), kunye nefayibha ziintlobo zeecarbohydrate.

Imizimba yethu ifuna ezinye iintlobo ezimbini ze-macronutrients: amafutha kunye neeproteni. Ukuze imizimba yethu ihlale isempilweni, kufuneka sifumane zonke izondlo ezintathu zilungelelene .

Kutheni imizimba yethu ifuna iicarbohydrate?

Nantsi into ebalulekileyo: Iicarbohydrate zezona zinto ziphambili ezinika amandla emizimbeni yethu. Njengokuba sifaka ipetroli okanye idizili emotweni, imizimba yethu inikwa amandla kakhulu zezi carbohydrate ukuze isebenze, icinge, itye, ibaleke, itsibe, kwaye yenze zonke ezi zinto.

Makhe sijonge indlela oku okwenzeka ngayo, akunjalo?

1. Xa sitya ukutya okuneekhabhohayidreyithi, inkqubo yethu yokugaya ukutya iyawohloka kancinci kancinci.

2. Emva koko ezi carbohydrates ziqhekekileyo, esizibiza ngokuba yiglucose okanye iswekile yegazi , ziyafunxwa egazini lethu.

3. Emva koko umzimba wethu uvelisa ihomoni ebizwa ngokuba yi-insulin . Le insulin inceda i-glucose eqokelelene egazini ukuba ithunyelwe kwiiseli zomzimba wethu kwaye ivelise amandla.

4. Khawucinge nje, ukuba umzimba wethu ufumana iswekile engaphezulu kuneemfuno zethu, uyigcina kwimisipha yethu nesibindi ukuze isetyenziswe kamva.

5. Ukuba umda wokugcina udlulile, umzimba ugcina le glucose igqithisileyo njengamafutha .

Ubungakanani beekhabhohayidreyithi esizityayo buchaphazela ngqo amanqanaba eswekile yegazi lethu. Ukuba sitya iikhabhohayidreyithi ezininzi kakhulu, amanqanaba eswekile yegazi lethu anokunyuka. Oku kubizwa ngokuba yi-`(hyperglycemia).` Ukuba le meko iyaqhubeka, usemngciphekweni omkhulu wokufumana i-`(iDiabetes Mellitus).` Kwakhona, ukuba abanye abantu abazityi iikhabhohayidreyithi ezaneleyo, amanqanaba eswekile egazini labo anokwehla. Oku kubizwa ngokuba yi-`(hypoglycemia)`.

Yintoni umahluko phakathi kweecarbohydrate ezilula kunye neecarbohydrate ezintsonkothileyo?

Kulungile, ngoku makhe sijonge iintlobo ezimbini eziphambili zeecarbohydrate. Ziicarbohydrate ezilula kunye neecarbohydrate ezintsonkothileyo.

Umahluko phakathi kwezi zimbini uxhomekeke kwisakhiwo seekhemikhali zokutya kunye nendlela imizimba yethu ekugaya ngayo ngokukhawuleza .

• Iicarbohydrate Ezintsonkothileyo: Ezi zithatha ixesha elide ukuba umzimba wethu ugaye. Ngoko ke, xa sizitya ezi, inqanaba leswekile egazini alinyuki ngoko nangoko. Zezo zinika amandla emzimbeni. Kwakhona, ezi carbohydrate zintsonkothileyo ziqulathe iivithamini ezininzi, iiminerali kunye nefayibha ezifunekayo emzimbeni wethu. Ezi zifana nabahlobo bethu abasenyongweni, ziluncedo kakhulu emzimbeni. Umzekelo, irayisi yebran, i-oats, i-kurakkan, imifuno, iziqhamo (ezinye).

• IiCarbohydrate Ezilula: Kwelinye icala, iicarbohydrate ezilula luhlobo lweswekile egaywa ngokukhawuleza . Ke ngoko, xa uzitya ezi, inqanaba leswekile egazini lakho liyenyuka ngoko nangoko. Cinga ngokunyuka okuza emva kokusela isiselo esimnandi. Kodwa oko kunyuka kuyehla ngokukhawuleza. Ukuba utya iicarbohydrate ezilula ezininzi, unamathuba amaninzi okufumana ubunzima, ube nesifo seswekile, isifo sentliziyo, kwaye wonyuse amanqanaba akho e-cholesterol. Umzekelo, izinto ezifana neswekile, iilekese, isonka esimhlophe, kunye neekeyiki. Kufuneka ulumke kancinci ngezi zinto.

Cinga ngayo, indlela oziva ngayo xa usitya isonka esimhlophe, kunye nendlela oziva ngayo xa usitya irayisi yebran. Isonka esimhlophe singakwenza ulambe ngokukhawuleza, kodwa irayisi yebran ikugcina uzele ixesha elide, akunjalo? Nguwo lowo umahluko.

Ngoko ke ngaba iicarbohydrate ezilula zimbi ngokwenene?

Kunzima kancinci ukubiza amagama ngoko nangoko izinto ezinje, "Owu, ezi zilungile, ezi zimbi. " Iicarbohydrate ezilula azisoloko "zimbi." Nangona kunjalo, aziboneleli ngezondlo ezifanayo nezibonelelwa ziicarbohydrate ezintsonkothileyo emizimbeni yethu.

Eyona nto ingcono onokuyenza kukufaka iicarbohydrate ezininzi ezixineneyo kwisondlo sakho kangangoko kunokwenzeka kwaye ulawule kwaye ulinganisele ukutya kwakho iicarbohydrate ezilula. Kububulumko ukubonana nogqirha wakho ukuze akunike ingcebiso yesondlo ekulungeleyo.

Ziziphi iintlobo zeecarbohydrate?

Kukho iintlobo ezintathu eziphambili zeecarbohydrates ekutyeni naseziseloni:

1. Ifayibha

2. Isitatshi

3. Iiswekile

Ifayibha kunye neStatshi ziintlobo zeeCarbohydrate eziQokelelweyo . Iishukela ziintlobo zeeCarbohydrate ezilula.Uhlobo. Ukuba ujonga ilebhile yesondlo kwiphakheji yokutya oyithengayo evenkileni, uza kuyibona idweliswe njenge "IiCarbohydrate ezipheleleyo." Oko kuthetha ukuba zonke iintlobo ezintathu zizonke.

Masifunde kancinci ngefayibha.

• Ifayibha yinto efumaneka ekutyeni okusekwe kwizityalo, okufana neziqhamo, imifuno, kunye neenkozo ezipheleleyo. Ukutya okusekwe kwizilwanyana, okufana neemveliso zobisi kunye nenyama neentlanzi, akunafayibha konke konke.
• Ifayibha ikwaluhlobo oluntsonkothileyo nolusempilweni lwe-carbohydrate. Kukho iintlobo ezimbini eziphambili zefayibha: ifayibha enyibilikayo ( enyibilikayo emanzini) kunye nefayibha enganyibilikiyo (enganyibilikiyo emanzini). Umzekelo, umbona unefayibha enganyibilikiyo.
• Nangona imizimba yethu ingakwazi ukugaya ifayibha kakuhle, le fayibha enyibilikayo nenganyibilikiyo inceda ekugayweni kwesisu njengoko idlula emathunjini ethu, ithintela ukuqhina. Ayipheleli apho, ifayibha ikwanceda ukulawula amanqanaba eswekile egazini, inciphise amanqanaba e-cholesterol, kwaye isigcine siziva sigcwele ixesha elide .
• Iingcali zesondlo zicebisa ukuba abantu abadala batye ubuncinane iigram ezingama-25 ukuya kuma-30 zefayibha ngosuku, kodwa uninzi lwabantu lutya isiqingatha saloo mali kuphela.
• Ezinye zokutya ezityebileyo kwifayibha:
• Amantongomane afana neembotyi, iitshizi, iilentili, ii-green peas, kunye neepinati.
• Iziqhamo, ingakumbi ezo zinokutyiwa kunye nexolo (ii-apile, iipere) kunye neziqhamo ezinamatye (amaqunube).
• Amandongomane (ii-almond, ii-walnuts), imbewu yethanga, imbewu yelanga.
• Iimveliso zeenkozo ezipheleleyo (irayisi emdaka, i-oats, i-millet, isonka sengqolowa esipheleleyo kunye nepasta).
• Imifuno (umbona, ibroccoli, ikholifulawa, ithanga).

Zithini iistatshi?

• Izitatshi nazo luhlobo lweecarbohydrate ezintsonkothileyo. Zinika imizimba yethu iivithamini kunye neeminerali (ii-micronutrients).
• Iicarbohydrate ezintsonkothileyo zithatha ixesha elide ukugaya, ngoko ke zinceda ukugcina amanqanaba eswekile egazini ezinzile kwaye zikugcine uzive ugcwele ixesha elide . Ukutya okuninzi okunesitatshi kuwela kolu didi.
• Ukutya okunesitatshi:
• Iimbotyi ezifana neembotyi, iimbotyi, iilentili, kunye neembotyi.
• Iziqhamo (ii-apile, amaqunube, ivatala).
• Iimveliso zeenkozo ezipheleleyo (irayisi emdaka, i-oats, isonka sengqolowa esipheleleyo kunye nepasta).
• Imifuno (umbona, iimbotyi, iitapile).

Masiqaphele neeswekile.

• Iiswekile luhlobo lweecarbohydrate ezilula. Imizimba yethu iyazondla ezi carbohydrate zilula ngokukhawuleza.Ngoko ke, inqanaba leswekile egazini liyenyuka ngequbuliso, lize lehle ngokukhawuleza. Emva kokutya ukutya okumnandi, ngequbuliso uziva unamandla amaninzi, akunjalo? Kodwa emva kwexesha elithile, ungaziva udiniwe kwaye ulele. Nantsi isizathu.
• Kukho iintlobo ezimbini eziphambili zeswekile:
• Iiswekile ezenzeka ngokwendalo: Iiswekile ezifumaneka kubisi nakwiziqhamo ezintsha ziwela kolu didi.
• Iiswekile ezongeziweyo: Le yiswekile eyongezwe kwizinto ezifana neelekese, iibhisikithi, iikeyiki, iziqhamo ezisemathinini, iziselo zeziqhamo (ezinye), kunye nesoda.
• Iiswekile zingabizwa ngamagama amaninzi ahlukeneyo kwiileyibhile zokutya. Ungabona amagama anje ngala:
• 'I-agave nectar'
• `Isiraphu yengcongolo` okanye `Isiraphu yombona`
• `Dextrose`, `Fructose`, `Sucrose`
• Ubusi
• Iimolasi
• Iswekile
• Ukunciphisa iiswekile kubalulekile ekugcineni amanqanaba eswekile egazini esempilweni. Kwakhona, ukutya okuneswekile eninzi kuneekhalori eziphezulu. Oku kunokukhokelela ekutyebeni. Nciphisa ukutya okucociweyo (isonka esimhlophe, iimveliso zomgubo omhlophe), iidizethi, iilekese, kunye neziselo ezineswekile kangangoko kunokwenzeka.
• I-American Heart Association (AHA) icebisa oku:
• Kwabasetyhini abaninzi, akukhuthazwa ukuba batye ngaphezu kweegram ezingama-25 (iitispuni ezi-6 okanye iikhalori ezili-100) zeswekile eyongeziweyo ngosuku .
• Kumadoda amaninzi, akukhuthazwa ukuba atye ngaphezu kweegram ezingama-36 (iitispuni ezili-9 okanye iikhalori ezili-150) zeswekile eyongeziweyo ngosuku .

Zingaphi iicarbohydrate ozidingayo ngosuku?

Akukho nani limiselweyo leekhabhohayidreyithi omele uzitye ngosuku. Kuxhomekeke kwizinto ezininzi , kuquka ubudala bakho, isini, naziphi na izifo onazo (ezifana nesifo seswekile), inqanaba lomsebenzi wakho wemihla ngemihla, kunye nokuba uzama ukunciphisa umzimba na. Abanye abantu abanesifo seswekile bafumanisa ukuba ukubala iikhabhohayidreyithi kunceda ekulawuleni amanqanaba eswekile egazini labo.

Kubantu abaninzi, iSebe lezoLimo lase-US (i-USDA) licebisa ukutya ngokwengcamango ethi "isitya esinempilo" . Oko kukuthi:

• Zalisa isiqingatha sesitya sakho ngeziqhamo nemifuno .
• Gcwalisa ikota yesitya sakho ngeenkozo ezipheleleyo (ezifana nerayisi emdaka, i-buckwheat, kunye nomgubo we-atta).
• Gcwalisa ikota yesibini ngeproteni (ezifana nentlanzi, inyama, amaqanda, iimveliso zobisi, iilentili).

Ngaba ukutya okunciphisa okanye okuphelisa iicarbohydrate kulungile?

Abanye abantu banciphisa ukutya kwabo iicarbohydrate ukuze banciphise umzimba. Kwakhona, abanye oogqirha bacebisa ukutya okukhethekileyo, okufana nokutya kweKeto, kwiimeko ezithile zonyango, ezifana nesifo sokuwa.

Nangona kunjalo, kunzima kakhulu ukugcina loo miqathango ixesha elide. Ezinye iindlela zokutya ezithintela iicarbohydrates zinokuba neeoyile ezininzi zezilwanyana kunye namafutha. Olu hlobo lokutya lunokunyusa umngcipheko wakho wesifo sentliziyo.

Kungoko ke, kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba ucinga ngokunciphisa iicarbohydrates.

Ngoko ke, le yeyona nto ibalulekileyo ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, sithethe kakhulu ngeecarbohydrates, akunjalo? Ezona zinto zibalulekileyo ekufuneka uzikhumbule kuzo zonke ezi zinto zezi:

• Iicarbohydrate zibalulekile emizimbeni yethu ukuze ihlale isempilweni kwaye isebenze kakuhle. Zingumthombo wethu oyintloko wamandla.
• Zama ukukhetha iicarbohydrate ezintsonkothileyo kuneecarbohydrate ezilula (ezifana nerayisi emdaka, iinkozo ezipheleleyo, imifuno, kunye neziqhamo).
• Faka ukutya okuninzi okunesondlo kangangoko kunokwenzeka ekutyeni kwakho okutyebileyo kwifayibha, iivithamini kunye neeminerali .
• Nciphisa ukutya neziselo ezineswekile eyongeziweyo (ukutya okumnandi neziselo) kangangoko unako.
• Nxibelelana nogqirha wakho okanye ingcali yesondlo ukuze ufumane ukuba yeyiphi i-carbohydrates efanelekileyo kuwe ngokusekelwe kwimeko yakho yempilo kunye nendlela ophila ngayo.

Ukuba uyazikhumbula ezi ngongoma kwaye uzikhathalele ukutya kwakho, ngokuqinisekileyo uya kukwazi ukuphila ubomi obusempilweni nobuqinileyo!

Iicarbohydrate , iswekile, isitatshi, ifayibha, ukutya okunempilo, isondlo, isifo seswekile