Ake sifunde kahle ukuthi ayini ama-carbohydrate nokuthi abaluleke kangakanani emzimbeni wakho.

Wake wazibuza ukuthi ukudla esikudlayo kunikeza kanjani imizimba yethu amandla? Noma wake wazibuza ukuthi ayini ama-carbohydrate nokuthi kungani ebalulekile kithi? Namuhla, sizoxoxa ngalezi zakhi ezibalulekile ezibizwa ngokuthi ama-carbohydrate ngendlela elula kakhulu ongayiqonda kalula.

Ayini ama-carbohydrate?

Kalula nje, ama-carbohydrate uhlobo oluyinhloko lwezakhamzimba olutholakala kwezinye zezinto esizidlayo nesiziphuzayo. Empeleni, awela esigabeni sama -macronutrients . Ushukela, izitashi (njengokusanhlamvu), kanye ne-fiber kuyizinhlobo zama-carbohydrate.

Imizimba yethu idinga ezinye izinhlobo ezimbili zama-macronutrients: amafutha namaprotheni. Ukuze sigcine imizimba yethu iphilile, sidinga ukuthola zonke izakhamzimba ezintathu zilinganisele .

Kungani imizimba yethu idinga ama-carbohydrate?

Nansi into ebalulekile: Ama-carbohydrate ayiphethiloli eyinhloko enikeza amandla emizimbeni yethu. Njengoba nje sifaka uphethiloli noma udizili emotweni, imizimba yethu inikwa amandla kakhulu yilawa ma-carbohydrate ukuze isebenze, icabange, idle, igijime, igxume, futhi yenze zonke lezi zinto.

Ake sibheke ukuthi lokhu kwenzeka kanjani, akunjalo?

1. Uma sidla ukudla okunama-carbohydrate, uhlelo lwethu lokugaya ukudla luyawohloka kancane kancane.

2. Bese lawa ma-carbohydrate aqhekekile, esiwabiza ngokuthi i-glucose noma ushukela wegazi , amuncwa egazini lethu.

3. Ngemuva kwalokho umzimba wethu ukhiqiza i-hormone ebizwa ngokuthi i-insulin . Le insulin isiza i-glucose eqongeleleke egazini ukuthi ithunyelwe emangqamuzaneni emizimba yethu futhi ikhiqize amandla.

4. Cabanga nje, uma umzimba wethu uthola ushukela omningi kunalokho esikudingayo, uwugcina emisipheni yethu nasesibindini ukuze usetshenziswe kamuva.

5. Uma umkhawulo wokugcina udluliwe, khona-ke umzimba ugcina le glucose eningi njengamafutha .

Inani lama-carbohydrate esiwadlayo lithinta ngqo amazinga ethu kashukela egazini. Uma sidla ama-carbohydrate amaningi kakhulu, amazinga ethu kashukela egazini angakhuphuka. Lokhu kubizwa ngokuthi `(hyperglycemia).` Uma lesi simo siqhubeka, usengozini enkulu yokuthola `(i-Diabetes Mellitus).` Futhi, uma abanye abantu bengadli ama-carbohydrate anele, amazinga abo kashukela egazini angase ehle. Lokhu kubizwa ngokuthi `(hypoglycemia)`.

Uyini umehluko phakathi kwama-carbohydrate alula nama-carbohydrate ayinkimbinkimbi?

Kulungile, manje ake sibheke izinhlobo ezimbili eziyinhloko zama-carbohydrate. Ama-carbohydrate alula kanye nama-carbohydrate ayinkimbinkimbi.

Umehluko phakathi kwalokhu okubili uncike ekwakhekeni kwamakhemikhali kokudla nokuthi imizimba yethu ikugaya ngokushesha kangakanani .

• Ama-carbohydrate Ayinkimbinkimbi: Lawa athatha isikhathi eside ukuze umzimba wethu ugaye. Ngakho-ke, uma siwadla, izinga likashukela egazini alikhuphuki ngokushesha. Yiwo anikeza amandla emzimbeni. Futhi, lawa ma-carbohydrate ayinkimbinkimbi aqukethe amavithamini amaningi, amaminerali kanye ne-fiber edingwa umzimba wethu. Lawa afana nabangane bethu abakhulu, awusizo kakhulu emzimbeni. Isibonelo, irayisi le-bran, i-oats, i-kurakkan, imifino, izithelo (ezinye).

• Ama-carbohydrate Alula: Ngakolunye uhlangothi, ama-carbohydrate alula awuhlobo lukashukela olugaywa ngokushesha . Ngakho-ke, uma udla lawa, izinga likashukela egazini lakho liyakhuphuka ngokushesha. Cabanga ngokuphakama okuza ngemva kokuphuza isiphuzo esimnandi. Kodwa lokho kuphakama kwehla ngokushesha. Uma udla ama-carbohydrate amaningi alula, kungenzeka ukuthi ukhuluphale, ube nesifo sikashukela, isifo senhliziyo, futhi wandise amazinga akho e-cholesterol. Isibonelo, izinto ezifana noshukela, amaswidi, isinkwa esimhlophe, namakhekhe. Udinga ukuqaphela kancane ngalokhu.

Cabanga ngakho, umuzwa owutholayo uma udla ucezu lwesinkwa esimhlophe, kanye nomuzwa owutholayo uma udla irayisi le-bran. Isinkwa esimhlophe singakwenza ulambe ngokushesha, kodwa irayisi le-bran likugcina ugcwele isikhathi eside, akunjalo? Yilowo umehluko.

Ngakho-ke ingabe ama-carbohydrate alula ayingozi ngempela?

Kunzima kancane ukubiza izinto ngokushesha njengokuthi, "O, lezi zinhle, lezi zimbi. " Ama-carbohydrate alula akuwona ngempela "amabi." Kodwa-ke, awanikezi izakhamzimba ezifanayo ezinikezwa ama-carbohydrate ayinkimbinkimbi emizimbeni yethu.

Into engcono kakhulu ongayenza ukufaka ama-carbohydrate amaningi ayinkimbinkimbi agcwele izakhamzimba ekudleni kwakho nokulawula nokulinganisela ukudla kwakho ama-carbohydrate alula. Kuwukuhlakanipha ukubonisana nodokotela wakho ukuze uthole iseluleko sokudla esikulungele.

Yiziphi izinhlobo zama-carbohydrate?

Kunezinhlobo ezintathu eziyinhloko zama-carbohydrate ekudleni naseziphuzweni:

1. Ifayibha

2. Izitashi

3. Ushukela

I-fibre kanye ne-Starches kuyizinhlobo zama-carbohydrate ayinkimbinkimbi . Ushukela yizinhlobo zama-carbohydrate alula.Uhlobo. Uma ubheka ilebula lokudla okunomsoco ephaketheni lokudla olithenga esitolo, uzolibona libhalwe ngokuthi "Ama-carbohydrate Aphelele." Lokho kusho isamba sazo zonke izinhlobo ezintathu.

Ake sifunde kancane nge-fiber.

• I-fibre yinto etholakala ekudleni okusekelwe ezitshalweni, njengezithelo, imifino, kanye nokusanhlamvu okuphelele. Ukudla okusekelwe ezilwaneni, njengemikhiqizo yobisi nenyama nenhlanzi, akunawo nhlobo i-fiber.
• I-fibre nayo iwuhlobo oluyinkimbinkimbi nolunempilo lwama-carbohydrate. Kunezinhlobo ezimbili eziyinhloko ze-fibre: i-fibre encibilikayo ( encibilikayo emanzini) kanye ne-fibre engancibiliki (engancibiliki emanzini). Isibonelo, ummbila uqukethe i-fibre engancibiliki.
• Nakuba imizimba yethu ingakwazi ukugaya kahle i-fiber, le fibre encibilikayo nengancibiliki iyasiza ekugayweni kokudla njengoba idlula emathunjini ethu, ivimbele ukuqunjelwa. Akukhona lokho kuphela, i-fiber iyasiza futhi ekulawuleni amazinga kashukela egazini, yehlise amazinga e-cholesterol, futhi isigcine sizizwa sisuthi isikhathi eside .
• Ochwepheshe bezokudla batusa ukuthi abantu abadala badle okungenani amagremu angu-25 kuya kwangu-30 e-fiber ngosuku, kodwa abantu abaningi badla ingxenye yalelo nani kuphela.
• Ukudla okucebile nge-fiber:
• Amantongomane afana nobhontshisi, ubhontshisi, ubhontshisi, ubhontshisi oluhlaza, ubhontshisi oluhlaza kanye namakinati.
• Izithelo, ikakhulukazi lezo ezingadliwa nekhasi (ama-apula, amapheya) kanye nezithelo ezinamatshe (amajikijolo).
• Amantongomane (ama-alimondi, ama-walnuts), imbewu yethanga, imbewu yelanga.
• Imikhiqizo yokusanhlamvu okuphelele (irayisi elinsundu, i-oats, i-millet, isinkwa sikakolweni esiphelele kanye ne-pasta).
• Imifino (ummbila, i-broccoli, i-cauliflower, ithanga).

Ziyini izitashi?

• Izitashi nazo ziwuhlobo lwama-carbohydrate ayinkimbinkimbi. Zinikeza imizimba yethu amavithamini namaminerali (ama-micronutrients).
• Ama-carbohydrate ayinkimbinkimbi athatha isikhathi eside ukugaya, ngakho-ke asiza ukugcina amazinga kashukela egazini ezinzile futhi akugcine usuthi isikhathi eside . Ukudla okuningi okunesitashi kuwela kulesi sigaba.
• Ukudla okuqukethe izitashi:
• Imifino efana nobhontshisi, uphizi, udali kanye nophizi.
• Izithelo (ama-apula, amajikijolo, ikhabe).
• Imikhiqizo yokusanhlamvu okuphelele (irayisi elinsundu, i-oats, isinkwa sikakolweni esiphelele kanye ne-pasta).
• Imifino (ummbila, uphizi, amazambane).

Masiqaphele futhi ushukela.

• Ushukela uhlobo lwama-carbohydrate alula. Imizimba yethu igaya lawa ma-carbohydrate alula ngokushesha okukhulu.Ngakho-ke, izinga likashukela egazini liyakhuphuka ngokuzumayo, bese lehla ngokushesha. Ngemva kokudla ukudla okumnandi, ngokuzumayo uzizwa unamandla amaningi, akunjalo? Kodwa ngemva kwesikhashana, ungase uzizwe ukhathele futhi ulele. Nasi isizathu.
• Kunezinhlobo ezimbili eziyinhloko zikashukela:
• Ushukela ongokwemvelo: Ushukela otholakala obisini nasezithelweni ezintsha uwela kulesi sigaba.
• Ushukela owengeziwe: Lona ushukela owengeziwe ezintweni ezifana namaswidi, amabhisikidi, amakhekhe, izithelo ezisemathinini, iziphuzo zezithelo (ezinye), kanye nesoda.
• Ushukela ungabizwa ngamagama amaningi ahlukene kumalebula okudla. Ungase ubone amagama anjengalawa:
• `I-Agave nectar`
• `Isiraphu yomoba` noma `Isiraphu yombila`
• 'I-Dextrose', 'I-Fructose', 'I-Sucrose'
• Uju
• Ama-molasses
• Ushukela
• Ukunciphisa ushukela kubalulekile ekugcineni amazinga kashukela egazini enempilo. Futhi, ukudla okunoshukela omningi kunamakhalori amaningi. Lokhu kungaholela ekuzuzeni isisindo. Nciphisa ukudla okucolisisiwe (isinkwa esimhlophe, imikhiqizo kafulawa omhlophe), ama-dessert, amaswidi, neziphuzo ezinoshukela ngangokunokwenzeka.
• I-American Heart Association (AHA) itusa:
• Kwabesifazane abaningi, akukhuthazwa ukudla ushukela owengeziwe ongaphezu kwamagremu angu-25 (izipuni eziyisithupha noma amakhalori ayi-100) ngosuku .
• Kwabesilisa abaningi, akukhuthazwa ukudla ushukela owengeziwe ongaphezu kwamagremu angu-36 (izipuni eziyi-9 noma amakhalori angu-150) ngosuku .

Mangaki ama-carbohydrate owadingayo ngosuku?

Akukho inani elibekiwe lama-carbohydrate okufanele uwadle ngosuku. Kuncike ezintweni eziningi , okuhlanganisa iminyaka yakho, ubulili, noma yiziphi izimo zezokwelapha onazo (njengesifo sikashukela), izinga lomsebenzi wakho wansuku zonke, nokuthi uzama yini ukwehlisa isisindo. Abanye abantu abanesifo sikashukela bathola ukuthi ukubala ama-carbohydrate kusiza ukulawula amazinga abo kashukela egazini.

Kwabaningi, uMnyango Wezolimo wase-US (i-USDA) utusa ukudla ngokwendlela ethi "Ipuleti Elinempilo" . Okusho ukuthi:

• Gcwalisa ingxenye yepuleti lakho ngezithelo nemifino .
• Gcwalisa ingxenye eyodwa kwezine yepuleti lakho ngokusanhlamvu okuphelele (njengelayisi elinsundu, i-buckwheat, kanye nofulawa we-atta).
• Gcwalisa ingxenye yesibili ngamaprotheni (njengenhlanzi, inyama, amaqanda, imikhiqizo yobisi, amalentili).

Ingabe ukudla okunciphisa noma okuqeda ama-carbohydrate kuhle?

Abanye abantu banciphisa ukudla kwabo ama-carbohydrate ukuze banciphise isisindo. Futhi, abanye odokotela batusa ukudla okukhethekile, njengokudla kwe-Keto, ezimweni ezithile zezokwelapha, njengesithuthwane.

Kodwa-ke, kunzima kakhulu ukugcina imikhawulo enjalo isikhathi eside. Ezinye izindlela zokudla ezivimbela ama-carbohydrate zingaba namafutha amaningi ezilwane. Lezi zinhlobo zokudla zingandisa nengozi yakho yesifo senhliziyo.

Ngakho-ke, kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma ucabanga ukunciphisa ama-carbohydrate.

Ngakho-ke, lokhu kuyinto ebaluleke kakhulu okufanele uyikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, sesikhulume kakhulu ngama-carbohydrate, akunjalo? Izinto ezibaluleke kakhulu okudingeka uzikhumbule kukho konke lokhu yilezi:

• Ama-carbohydrate abalulekile emizimbeni yethu ukuze ihlale iphilile futhi isebenze kahle. Angumthombo wethu oyinhloko wamandla.
• Zama ukukhetha ama-carbohydrate ayinkimbinkimbi kune-carbohydrate elula (njengelayisi elinsundu, okusanhlamvu okuphelele, imifino, nezithelo).
• Faka ukudla okunomsoco okuningi ngangokunokwenzeka ekudleni kwakho okucebile nge-fiber, amavithamini, kanye namaminerali .
• Nciphisa ukudla neziphuzo ezinoshukela owengeziwe (ukudla okumnandi neziphuzo) ngangokunokwenzeka.
• Xhumana nodokotela wakho noma isazi sokudla ukuze uthole ukuthi yiliphi inani lama-carbohydrate elikufanele ngokusekelwe esimweni sakho sempilo nendlela ophila ngayo.

Uma ugcina la maphuzu engqondweni futhi unakekela ukudla kwakho, uzokwazi nakanjani ukuphila impilo enempilo neqinile!

Ama -carbohydrate, ushukela, isitashi, ifayibha, ukudla okunempilo, ukudla okunomsoco, isifo sikashukela