Zithini iicarbohydrate? Ngaba imizimba yethu iyayidinga ngokwenene?

Molo! Unjani? Namhlanje siza kuthetha ngento esiyifumana ekutyeni kwethu, ebaluleke kakhulu emzimbeni wethu. Oko kukuthi iicarbohydrates . Usenokuba ukhe waliva eli gama ndaweni ithile, akunjalo? Mhlawumbi ugqirha uyalithetha, okanye ukhe waliva kwiphephandaba okanye kumabonwakude lithetha ngokutya okunjalo. Ngoko ke, zithini ezi carbohydrates? Ngaba imizimba yethu iyawadinga ngokwenene? ​​Masithethe ngazo zonke ezi zinto ngokulula, ngendlela elula ukuba uyiqonde. Ungoyiki, ndiza kuthetha ngale nto ngokungathi ndithetha nomhlobo, ngaphandle kokusebenzisa amagama amakhulu.

Zithini iicarbohydrates?

Ngamafutshane, iicarbohydrates zezinye zezona zondlo zithathu ziphambili ekutyeni esikutyayo. Ezinye ezimbini ziiproteni kunye namafutha . Usenokuba ukhe weva ngala magama. Ngoko ke, ezi carbohydrates zezona zinto ziphambili ezinika imizimba yethu amandla, oko kukuthi, into ephambili enika amandla . Njengepetroli emotweni, okanye umbane kwisibane, iicarbohydrates zezona zikhoyo emzimbeni wethu. Sidinga amandla ukuze sibaleke, sitsibe, sicinge, sisebenze, kwanokuphefumla. Loo mandla afunyanwa kakhulu kwezi carbohydrates.

Khawucinge nje, xa usitya into ethile kusasa uze uye esikolweni okanye eofisini, unamandla okusebenza imini yonke. Ezi carbohydrate ziluncedo kakhulu ekukunikeni loo mandla.

Ngaba kukho iintlobo zeecarbohydrate?

Ewe, kukho iintlobo ezimbini eziphambili zeecarbohydrate. Njengokuba kukho iintlobo ezimbini zeepizi (uyahleka). Makhe sibone ukuba zeziphi:

1. Iiswekile: Ezi ziicarbohydrate ezinika umzimba amandla ngokukhawuleza.

2. Isitatshi kunye neFiber: Ezi zinika umzimba amandla kancinci kancinci, kodwa zinceda ukugcina amandla ixesha elide.

Ngoku, masithethe ngeentlobo nganye kwezi ngokweenkcukacha ezithe vetshe ?

Iiswekile - amandla akhawulezayo!

Xa sisithi "iswekile," sicinga ngoko nangoko ngeswekile esiyibeka kwiti yethu, akunjalo? Lolo luhlobo lweswekile. Sikwabiza ezi carbohydrates zilula . Ngenxa yokuba ulwakhiwo lwazo lweemolekyuli lulula kakhulu, zifunxwa lula ngumzimba kwaye ziguqulwe zibe ngamandla.

Ziphi ezi swekile?

• Iziqhamo: Iziqhamo ezifana neemango, iibhanana, kunye neepapaya zineswekile ngokwendalo. Ezi zilungile kakhulu.
• Ubisi kunye neemveliso zobisi: Ubisi kunye neyogathi, njengeemveliso zobisi, ziqulethe uhlobo lweswekile ebizwa ngokuba yi-`(Lactose).`
• Iiswekile esizongeza ekutyeni: Le swekile ifumaneka kwizinto ezifana neswekile eyongezwa kwiti nakwikofu, ukutya okumnandi, iikeyiki, iibhisikithi, iitofi, kunye netshokholethi.
• Iziselo ezineswekile: Iintlobo ngeentlobo zeziselo ezineswekile ezifumaneka evenkileni nazo zinoshukela omninzi.

Olu hlobo lweswekile lunika umzimba amandla ngokukhawuleza. Khawucinge nje, xa uziva udiniwe, ukutya isiqhamo kunokukwenza uzive uhlaziyekile. Nangona kunjalo, ukutya iswekile eninzi, ingakumbi iswekile ecutshungulweyo, akulunganga emzimbeni. Kungakhokelela ekutyebeni nasekuboleni kwamazinyo. Ke ngoko, kungcono ukutya ukutya okuneeswekile zendalo, njengeziqhamo.

Iicarbohydrate ezintsonkothileyo - Isitatshi kunye neFiber - Umthombo wamandla ophilileyo ocolwa lula!

Ezi zibizwa ngokuba ziicarbohydrate ezintsonkothileyo . Kuba zenziwe ngeemolekyuli ezininzi zeswekile ezilula ezidityaniswe kunye, njengeetsheyini ezinde. Njengentsimbi yomqala eyenziwe ngeeperile ezininzi ezidityaniswe kunye. Ngoko ke kuthatha ixesha ukuba umzimba uzigaye. Kodwa oko kulungile, kuba ke umzimba ufumana amandla kancinci kancinci, kungekhona ngaxeshanye. Ngoko ke ungahlala ulambile ixesha elide.

Isitatshi

Isitatshi sisithako esiqhelekileyo kwizidlo zethu eziphambili.

Iphi le starch?

• Iinkozo: Irayisi (irayisi emhlophe, irayisi emdaka), i-buckwheat, i-oats, ibhali, isonka (ingakumbi isonka sebran), ii-noodles, ipasta, njl.njl.
• Iintlobo zeetapile: Iitapile, iibhatata ezimnandi, i-cassava, kunye nee-yams.
• Eminye imifuno kunye neembotyi: Izinto ezifana nombona, iimbotyi kunye neelentile nazo ziqulethe isitatshi.

Oku kutya kunesitatshi kusinika amandla esiwadingayo ukuze sisebenze imini yonke.

Ifayibha

Ifayibha ikwaluhlobo lwe-carbohydrate entsonkothileyo. Kodwa into ekhethekileyo ngale nto kukuba imizimba yethu ayikwazi ukuyigaya ngokupheleleyo le fayibha. "Kutheni ke ngoku uyitya?" usenokuba uzibuza. Nangona ifayibha ingagayeki, ineengenelo ezininzi emizimbeni yethu!

Zithini iingenelo zefayibha?

• Igcina amathumbu esebenza kakuhle: Inciphisa iingxaki ezifana nokuqhinwa.
• Inika uvakalelo lokugcwala: Oku kunceda ukulawula ukutya kakhulu kwaye kunceda ekulawuleni ubunzima.
• Inceda ekulawuleni amanqanaba eswekile egazini: Oku kubaluleke kakhulu kubantu abanesifo seswekile.
• Ikwanceda ekunciphiseni amanqanaba e-cholesterol egazini.

Ziphi ezi fiber?

• Isiqhamo: Ingakumbi iziqhamo ezityiwa kunye nexolo (ezifana nama-apile kunye namapere).
• Imifuno: Phantse yonke imifuno, efana nemifuno eluhlaza, iimbotyi, iminqathe, kunye neebhithi, inefayibha.
• Iinkozo ezipheleleyo: irayisi emdaka (irayisi ebomvu), isonka sebran, i-oats.
• Amandongomane nokutya okwenziwe ngamandongomane: iilentile, iitshizi, iimbotyi eziluhlaza, iimbotyi.

Ngaba uyaqonda? Iswekile, istatshi, kunye nefayibha zonke ziicarbohydrate. Kodwa iingenelo ezibonelelwa luhlobo ngalunye emizimbeni yethu nendlela ezisebenza ngayo zahlukile kancinci.

Imizimba yethu isebenzisa njani iicarbohydrates? - Ibali elincinci!

Kulungile, ngoku masibone ukuba ezi carbohydrates sizityayo ziguqulwa njani zibe ngamandla emzimbeni. Oku kufana nebali elincinci.

1. Ukungenisa ukutya emlonyeni size sikuhlafune: Xa sitya ukutya okune-carbohydrate (umzekelo, iqhekeza lerayisi okanye iqhekeza lesiqhamo), amathe emlonyeni wethu aqala ukukugaya.

2. Uhambo oluya esiswini nasemathunjini: Oku kutya kuya esiswini, kuze kusuke apho kuye emathunjini amancinci. Kulapho iicarbohydrate zigaywa khona kwaye ziguqulwe zibe yiglucose, eyona nto ilula. Khawuthelekelele, njengokuba sinqumla isiqwenga esikhulu somthi sibe ziingceba ezincinci, iimolekyuli ezinkulu ezibizwa ngokuba ziicarbohydrate ziyahlulwa zibe ziimolekyuli ezincinci zeglucose.

3. Ukufunxwa kweglucose egazini: ``Iglucose`` eyenziwe ngolu hlobo ifunxwa egazini lethu isuka emathunjini. Emva koko inqanaba leswekile egazini lethu liyenyuka kancinci. Oku kuqhelekile.

4. Indima ye-insulin: Xa inqanaba le-`(iGlucose)` egazini linyuka ngolu hlobo, ilungu elibizwa ngokuba yi-` (i-Insulin) ` emzimbeni wethu livelisa i-hormone ebizwa ngokuba yi-`(i-Insulin)`. Le `(i-Insulin)` ngumntu obaluleke kakhulu. Ifana nesitshixo.

5. Amandla eeseli: `(I-Insulin)` yiyo evula iingcango zezona ndawo zincinci zomzimba wethu , iiseli , kwaye inceda `(I-glucose)` esegazini ukuba ingene kwiiseli. `(I-glucose)` engena kwiiseli yiyo esiyisebenzisa njengamandla. Ifana namafutha eenjini ezincinci eziziibhiliyoni emzimbeni wethu.

Kwenzeka ntoni kwi-glucose engaphezulu?

Xa sitya iicarbohydrate ezingaphezulu kunezo sizifunayo, iglucose engaphezulu igcinwa kuqala kwisibindi nakwimisipha yethu njenge -glycogen . Oku kufana nebhanki yamandla. Ingasetyenziswa kamva xa sifuna amandla. Nangona kunjalo, ukuba kukho nayiphi na iglucose engaphezulu eseleyo emva kokuba ezo venkile zigcwele, igcinwa emzimbeni njengamafutha. Yiyo loo nto abanye abantu besithi ukutya iicarbohydrate ezininzi kukwenza utyebe. Kukho inyaniso ethile kuloo nto, kodwa kuxhomekeke kuhlobo lweecarbohydrate esizityayo, ubungakanani, kunye nenqanaba lomsebenzi wethu.

Ngoko ke, kutheni iicarbohydrates zibalulekile kuthi? Zithini iicarbohydrates ezilungileyo?

Ngoku mhlawumbi uyaqonda ukuba iicarbohydrates zibalulekile emizimbeni yethu.

• Umthombo oyintloko wamandla: Ingqondo yethu kunye nenkqubo yemithambo-luvo ephakathi ifumana amandla ayo ikakhulu kwi-`(iGlucose)`. Oku kuthetha ukuba iicarbohydrate zibalulekile kwizinto ezifana nokucinga, ukufunda, kunye nokukhumbula kakuhle.
• Kwimisebenzi yomzimba: Iicarbohydrate zinika amandla kuyo yonke into esiyenzayo, nokuba kukubaleka, ukutsiba, okanye ukuzilolonga.
• Iingenelo zeFiber: Njengoko besitshilo ngaphambili, iicarbohydrate ezinefiber zineengenelo ezininzi kwimpilo yethu.

Ungakhetha njani iicarbohydrate ezilungileyo?

Le yeyona nto ibalulekileyo. Asizizo zonke iicarbohydrate ezidalwe zilingana. Sifanele sizame ukutya iicarbohydrate ezintsonkothileyo, ezinefayibha, nezinesondlo.Khetha.

• Khetha iinkozo ezipheleleyo: isonka sebran endaweni yesonka esimhlophe, irayisi emdaka endaweni yerayisi emhlophe, i-buckwheat, i-oats, njl. Ezi ziphezulu kwi-fiber kunye neevithamini.
• Iziqhamo nemifuno: Faka iintlobo ezahlukeneyo zeziqhamo nemifuno ekutyeni kwakho yonke imihla. Ezi zizele ziishukela zendalo, ifayibha, iivithamini kunye neeminerali.
• Iimbotyi: Yitya izinto ezifana neelentile, iitshizi, iimbotyi eziluhlaza, kunye neepizi rhoqo. Ezi zingumthombo olungileyo weproteni kunye neecarbohydrate.
• Nciphisa iswekile nokutya okunencasa: Nciphisa ukutya kwakho izinto ezifana neekeyiki, iibhisikithi, itofi, iayisikhrim, kunye neziselo ezinencasa kangangoko unako. Ezi ziikhalori nje ezingenanto ezingenasondlo.

Khawucinge nje, ukuba utya ii-oats ezinobisi kunye neziqhamo kusasa, ziya kukunika isiqalo esihle sosuku, i-fiber, kunye neevithamini. Kwaye ukuba utya irayisi ebomvu kunye nemifuno, iilentils, kunye nentlanzi kwisidlo sasemini, oko kukutya okunesondlo kakhulu.

Ezinye iingcamango ezingalunganga malunga neecarbohydrates kunye nenyaniso

Ngamanye amaxesha kukho iingcamango ezingalunganga malunga neecarbohydrates kuluntu. Makhe sijonge loo nto.

• "Zonke iicarbohydrate zikwenza utyebe": Oku akuyonyani ngokupheleleyo. Njengoko besitshilo ngaphambili, ingxaki ikuhlobo nobungakanani beecarbohydrate esizityayo. Ukutya izinto ezininzi ezifana neelekese nomgubo kunokukhokelela ekutyebeni. Kodwa ukutya umlinganiselo ophakathi weecarbohydrate ezilungileyo ezifana neenkozo ezipheleleyo, iziqhamo kunye nemifuno akuyi kukwenza.
• "Ukususa zonke iicarbohydrates ekutyeni kwakho kulungile kwimpilo yakho ": Oku kukwayinto engafanelekanga. Imizimba yethu, ingakumbi ubuchopho bethu, ifuna iicarbohydrates ukuze ibe namandla. Ukususa iicarbohydrates ngokupheleleyo kunokukhokelela ekudinweni, entloko ebuhlungu, kunye nobunzima bokugxila. Into ebalulekileyo kukukhetha iicarbohydrates ezifanelekileyo kwaye uzitye ngobuninzi obufanelekileyo.

Khumbula, akukho kutya kunokubizwa ngokuba "kulungile" okanye "kubi." Okubalulekileyo kukulinganisela kunye nokulinganisela.

Masikhumbule into esathetha ngayo ngaxeshanye. (Umyalezo Wokubuyela Ekhaya)

Kulungile, sithethe kakhulu ngeecarbohydrates namhlanje, akunjalo? Ngoku masiyishwankathele yonke kancinci size siyikhumbule.

• Iicarbohydrate zezona zinongo ziphambili ezinika imizimba yethu amandla, njengepetroli yemoto.
• Kukho iintlobo ezimbini eziphambili zeecarbohydrate: iswekile (amandla akhawulezayo) kunye nesitatshi/ifayibha (amandla acothayo, ahlala ixesha elide).
• Imizimba yethu iqhekeza iicarbohydrates ibe yiglucose , ethi, ngoncedo lwehomoni i-insulin, inike amandla kwiiseli.
• Ukukhetha iicarbohydrate ezilungileyo kubaluleke kakhulu. Iinkozo ezipheleleyo, iziqhamo, imifuno kunye neembotyi zezona zikhetho zilungileyo.
• Nciphisa ukutya okuneswekile kunye neziselo, kunye neekhabhohayidreyithi ezicociweyo kangangoko kunokwenzeka.
• Akuyongcinga ilungileyo ukuphelisa ngokupheleleyo iicarbohydrates ekutyeni kwakho.Ukutya ukutya okune-carbohydrates elungileyo nefanelekileyo kubalulekile ukuze umntu abe sempilweni.

Ngoko ke, ndiyathemba ukuba uyiqonda kakuhle i-carbohydrates namhlanje. Xa ujonga isitya sakho, ngoku uyazi ukuba zeziphi ii-carbohydrates ezikuso kwaye zibaluleke kangakanani emzimbeni. Ukuze uhlale usempilweni, kubaluleke kakhulu ukuqaphela oko sikutyayo. Ukuba uneminye imibuzo, ungalibali ukubuza ingcali yesondlo okanye ugqirha.

Iicarbohydrate , iswekile, isitatshi, iswekile, i-insulin, amandla, ukutya okunempilo