Ayini ama-carbohydrate? Ingabe imizimba yethu iyawadinga ngempela?

Sawubona! Unjani? Namuhla sizokhuluma ngento esiyithola ekudleni kwethu, ebaluleke kakhulu emzimbeni wethu. Lokho ama-carbohydrate . Kungenzeka ukuthi uke wezwa leli gama ndawana thize, akunjalo? Mhlawumbe udokotela uyalisho, noma kungenzeka ukuthi uke wezwa ephephandabeni noma ku-TV ekhuluma ngokudla okunjalo. Ngakho-ke, ayini lawa ma-carbohydrate? Ingabe imizimba yethu iyawadinga ngempela? Ake sixoxe ngakho konke lokhu kalula, ngendlela elula ukuthi uyiqonde. Ungesabi, ngizokhuluma ngalokhu njengokungathi ngikhuluma nomngane, ngaphandle kokusebenzisa amagama amakhulu.

Ayini ama-carbohydrate?

Kalula nje, ama-carbohydrate angenye yezakhamzimba ezintathu eziyinhloko ekudleni esikudlayo. Ezinye ezimbili zingamaprotheni namafutha . Kungenzeka ukuthi uke wezwa ngala magama. Ngakho-ke, lawa ma-carbohydrate ayinto eyinhloko enikeza imizimba yethu amandla, okungukuthi, into eyinhloko enikeza amandla . Njengophethiloli emotweni, noma ugesi ekukhanyeni, ama-carbohydrate akhona emzimbeni wethu. Sidinga amandla ukuze sigijime, sigxume, sicabange, sisebenze, futhi siphefumule. Lawo mandla atholakala kakhulu kulawa ma-carbohydrate.

Cabanga nje, uma udla okuthile ekuseni bese uya esikoleni noma ehhovisi, unamandla okusebenza usuku lonke. Lawa ma-carbohydrate awusizo olukhulu ekukunikeni lawo mandla.

Ingabe kukhona izinhlobo zama-carbohydrate?

Yebo, kunezinhlobo ezimbili eziyinhloko zama-carbohydrate. Njengoba nje kunezinhlobo ezimbili zama-peas (uhleka). Ake sibone ukuthi ayini:

1. Ushukela: Lawa ama-carbohydrate anikeza umzimba amandla ngokushesha.

2. Izitashi kanye ne-Fiber: Lokhu kunikeza umzimba amandla kancane kancane, kodwa kusiza ekugcineni amandla isikhathi eside.

Manje, ingabe kufanele sixoxe ngezinhlobo ngazinye zalezi ngemininingwane ethe xaxa ?

Ushukela - amandla asheshayo!

Uma sithi “ushukela,” sicabanga ngokushesha ngoshukela esiwufaka etiyeni lethu, akunjalo? Lolo futhi uhlobo lukashukela. Siphinde sibize lawa ma-carbohydrate alula . Ngenxa yokuthi isakhiwo sawo sama-molecule silula kakhulu, amuncwa kalula ngumzimba futhi aguqulwe abe amandla.

Ziphi lezi zishukela?

• Izithelo: Izithelo ezifana nomango, ubhanana, kanye nama-papaya ngokwemvelo ziqukethe ushukela. Lezi zinhle kakhulu.
• Ubisi nemikhiqizo yobisi: Ubisi neyogathi, njengemikhiqizo yobisi, kuqukethe uhlobo lukashukela olubizwa ngokuthi `(i-Lactose).`
• Ushukela esiwufaka ekudleni: Loshukela utholakala ezintweni ezifana noshukela owengezwe etiyeni nasekhofini, ekudleni okumnandi, emakhekheni, kumabhisikidi, kuma-toffee, nakushokoledi.
• Iziphuzo ezinoshukela: Iziphuzo ezihlukahlukene ezinoshukela ezitholakala ezitolo nazo zinoshukela omningi.

Lezi zinhlobo zikashukela zinikeza umzimba amandla ngokushesha. Cabanga nje, uma uzizwa ukhathele, ukudla isithelo kungakwenza uzizwe uqabulekile. Kodwa-ke, ukudla ushukela omningi kakhulu, ikakhulukazi ushukela ocutshunguliwe, akukuhle emzimbeni. Kungaholela ekukhuluphaleni nasekuboleni kwamazinyo. Ngakho-ke, kungcono ukudla ukudla okuqukethe ushukela wemvelo, njengezithelo.

Ama-carbohydrate Ayinkimbinkimbi - Isitashi kanye ne-Fiber - Umthombo wamandla onempilo ogaywa kalula!

Lokhu kubizwa ngokuthi ama-carbohydrate ayinkimbinkimbi . Ngoba akhiwe ngama-molecule amaningi kashukela alula ahlanganiswe ndawonye, ​​njengezintambo ezinde. Njengomgexo owenziwe ngamaparele amaningi ahlanganiswe ndawonye. Ngakho-ke kuthatha isikhathi ukuthi umzimba uwagaye. Kodwa lokho kuhle, ngoba umzimba uthola amandla kancane kancane, hhayi ngesikhathi esisodwa. Ngakho ungahlala ulambile isikhathi eside.

Isitashi

Isitashi siyisithako esivamile ekudleni kwethu okuyinhloko.

Ikuphi le starch?

• Okusanhlamvu: Ilayisi (irayisi elimhlophe, ilayisi elinsundu), i-buckwheat, i-oats, ibhali, isinkwa (ikakhulukazi isinkwa se-bran), ama-noodle, i-pasta, njll.
• Izinhlobo zamazambane: Amazambane, ubhatata, umdumbula, kanye nama-yam.
• Eminye imifino kanye nemifino: Izinto ezifana nommbila, uphizi, kanye ne-lentile nazo ziqukethe isitashi.

Lokhu kudla okunesitashi kusinika amandla esiwadingayo ukuze sisebenze usuku lonke.

I-Fiber

I-fibre nayo iwuhlobo lwe-carbohydrate eyinkimbinkimbi. Kodwa into ekhethekile ngalokhu ukuthi imizimba yethu ayikwazi ukugaya ngokuphelele le fibre. "Pho kungani uyidla?" ungase uzibuze. Ngisho noma i-fibre ingagayeki, inezinzuzo eziningi emizimbeni yethu!

Yiziphi izinzuzo ze-fiber?

• Kugcina amathumbu esebenza kahle: Kunciphisa izinkinga ezifana nokuqunjelwa.
• Kunikeza umuzwa wokugcwala: Lokhu kusiza ukulawula ukudla ngokweqile futhi kusiza ekulawuleni isisindo.
• Kusiza ukulawula amazinga kashukela egazini: Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela.
• Futhi kusiza ukunciphisa amazinga e-cholesterol egazini.

Ziphi lezi zindwangu?

• Izithelo: Ikakhulukazi izithelo ezidliwa nekhasi (njengama-apula namapheya).
• Imifino: Cishe yonke imifino, njengemifino eluhlaza, ubhontshisi, izaqathi, kanye ne-beet, iqukethe i-fiber.
• Okusanhlamvu okuphelele: ilayisi elinsundu (irayisi elibomvu), isinkwa se-bran, i-oats.
• Amantongomane nokudla okwenziwe ngamantongomane: amalentili, ama-chickpeas, ubhontshisi oluhlaza, uphizi.

Uyaqonda-ke? Ushukela, isitashi, kanye nefayibha konke kungama-carbohydrate. Kodwa izinzuzo ezinikezwa uhlobo ngalunye emizimbeni yethu kanye nendlela ezisebenza ngayo zihlukile kancane.

Imizimba yethu isebenzisa kanjani ama-carbohydrate? - Indaba encane!

Kulungile, manje ake sibone ukuthi lawa ma-carbohydrate esiwadlayo aguqulwa kanjani abe amandla emzimbeni. Lokhu kufana nendaba encane.

1. Ukungenisa ukudla emlonyeni bese ukuhlafuna: Uma sidla ukudla okunama-carbohydrate (isibonelo, ucezu lwelayisi noma ucezu lwesithelo), amathe emlonyeni wethu aqala ukukugaya.

2. Uhambo oluya esiswini nasemathunjini: Lokhu kudla kuya esiswini, bese kusuka lapho kuya emathunjini amancane. Yilapho ama-carbohydrate agaywa khona kakhulu futhi aguqulwe abe yi -glucose, okuyiyunithi elula kakhulu. Cabanga nje, njengoba nje sisika ucezu olukhulu lokhuni lube yizicucu ezincane, ama-molecule amakhulu abizwa ngokuthi ama-carbohydrate ahlukaniswa abe ama-molecule amancane e-glucose.

3. Ukumuncwa kweglucose egazini: ``Iglucose`` eyakheka ngale ndlela bese imuncwa egazini lethu isuka emathunjini. Bese izinga likashukela egazini lethu liyakhuphuka kancane. Lokhu kuvamile.

4. Indima ye-insulin: Lapho izinga `(i-glucose)` egazini likhuphuka kanje, isitho esibizwa ngokuthi ` (i-insulin) ` emzimbeni wethu sikhiqiza i-hormone ebizwa ngokuthi `(i-insulin)`. Lo `(i-insulin)` ungumuntu obaluleke kakhulu. Ufana nesihluthulelo.

5. Amandla amangqamuzana: `(I-insulin)` yiyo evula iminyango yezingxenye ezincane kakhulu zomzimba wethu , amaseli , futhi isize `(I-glucose)` egazini ukuthi ingene emaseli. `(I-glucose)` engena emaseli yiyo esiyisebenzisa njengamandla. Ifana nophethiloli wezinjini ezincane eziyizigidigidi emzimbeni wethu.

Kwenzekani nge-glucose eningi ngokweqile?

Uma sidla ama-carbohydrate amaningi kunalawo esiwadingayo, i-glucose eningi iqale igcinwe esibindini nasemisipheni yethu njenge -glycogen . Lokhu kufana nebhange lamandla. Ingasetshenziswa kamuva lapho sidinga amandla. Kodwa-ke, uma kukhona i-glucose eningi esele ngemva kokuba lezo zitolo sezigcwele, igcinwa emzimbeni njengamafutha. Yingakho abanye abantu bethi ukudla ama-carbohydrate amaningi kakhulu kukwenza ukhuluphale. Kukhona iqiniso elithile kulokho, kodwa kuncike ohlotsheni lwama-carbohydrate esiwadlayo, inani, kanye nezinga lomsebenzi wethu.

Ngakho-ke, kungani ama-carbohydrate ebalulekile kithi? Ayini ama-carbohydrate amahle?

Manje cishe uyaqonda ukuthi ama-carbohydrate abalulekile emizimbeni yethu.

• Umthombo oyinhloko wamandla: Ubuchopho bethu kanye nesistimu yethu yezinzwa zithola amandla azo ikakhulukazi ku-`(Glucose)`. Lokhu kusho ukuthi ama-carbohydrate abalulekile ezintweni ezifana nokucabanga, ukufunda, nokukhumbula kahle.
• Ngomsebenzi womzimba: Ama-carbohydrate anikeza amandla kukho konke esikwenzayo, kungaba ukugijima, ukugxuma, noma ukuzivocavoca.
• Izinzuzo ze-Fiber: Njengoba sixoxile ngaphambili, ama-carbohydrate ane-fiber anezinzuzo eziningi empilweni yethu.

Ungakhetha kanjani ama-carbohydrate amahle?

Lokhu kuyinto ebaluleke kakhulu. Akuwona wonke ama-carbohydrate adalwe ngokulinganayo. Kufanele sizame ukudla ama-carbohydrate ayinkimbinkimbi, ane-fiber, futhi anomsoco.Khetha.

• Khetha okusanhlamvu okuphelele: isinkwa se-bran esikhundleni sesinkwa esimhlophe, ilayisi elinsundu esikhundleni selayisi elimhlophe, i-buckwheat, i-oats, njll. Lokhu kuphezulu ku-fiber namavithamini.
• Izithelo nemifino: Faka izinhlobo eziningana zezithelo nemifino ekudleni kwakho nsuku zonke. Lezi zigcwele ushukela wemvelo, i-fiber, amavithamini, namaminerali.
• Imifino: Yidla izinto ezifana ne-lentile, ubhontshisi oluhlaza, ubhontshisi oluhlaza, kanye nobhontshisi njalo. Lokhu kuwumthombo omuhle wamaprotheni kanye nama-carbohydrate.
• Nciphisa ushukela nokudla okumnandi: Nciphisa ukudla kwakho izinto ezifana namakhekhe, amabhisikidi, i-toffee, i-ayisikhilimu, neziphuzo ezinoshukela ngangokunokwenzeka. Lawa amakhalori angenalutho nje angenawo umsoco.

Cabanga nje, uma udla i-oats enobisi nezithelo ekuseni, kuzokunika isiqalo esihle sosuku, i-fiber, namavithamini. Futhi uma udla ilayisi elibomvu nemifino, amalentili, nenhlanzi ngesikhathi sasemini, lokho futhi kuyisidlo esilinganiselayo kakhulu.

Eminye imibono eyiphutha mayelana nama-carbohydrate kanye neqiniso

Ngezinye izikhathi kuba nemibono eyiphutha mayelana nama-carbohydrate emphakathini. Ake sibheke lokho.

• "Wonke ama-carbohydrate akwenza ukhuluphale": Lokhu akulona iqiniso ngokuphelele. Njengoba sixoxile ngaphambili, inkinga isekuhlotsheni nasesilinganisweni sama-carbohydrate esiwadlayo. Ukudla izinto eziningi kakhulu njengoswidi nofulawa kungaholela ekukhuluphaleni. Kodwa ukudla inani elilinganiselwe lama-carbohydrate amahle njengokusanhlamvu okuphelele, izithelo, nemifino ngeke.
• "Ukususa wonke ama-carbohydrate ekudleni kwakho kuhle empilweni yakho ": Lokhu futhi kuyiphutha elingalungile. Imizimba yethu, ikakhulukazi ubuchopho bethu, idinga ama-carbohydrate ukuze ibe namandla. Ukususa ama-carbohydrate ngokuphelele kungaholela ekukhathaleni, ekhanda elibuhlungu, kanye nobunzima bokugxilisa ingqondo. Into ebalulekile ukukhetha ama-carbohydrate afanele bese uwadla ngobuningi obufanele.

Khumbula, akukho ukudla okungabizwa ngokuthi “kuhle” noma “kubi.” Okubalulekile ukulinganisela nokulinganisela.

Masikhumbule lokho esakhuluma ngakho kanye. (Umyalezo Wokuya Ekhaya)

Kulungile, sikhulume kakhulu ngama-carbohydrate namuhla, akunjalo? Manje ake sifingqe konke kancane futhi sikukhumbule.

• Ama-carbohydrate ayizakhamzimba eziyinhloko ezinikeza imizimba yethu amandla, njengophethiloli wemoto.
• Kunezinhlobo ezimbili eziyinhloko zama-carbohydrate: ushukela (amandla asheshayo) kanye nesitashi/ifayibha (amandla ahamba kancane, ahlala isikhathi eside).
• Imizimba yethu igaya ama-carbohydrate abe ushukela , okuthi, ngosizo lwe-hormone i-insulin, inikeze amandla amaseli.
• Ukukhetha ama-carbohydrate amahle kubaluleke kakhulu. Okusanhlamvu okuphelele, izithelo, imifino, kanye nemifino kuyizinketho ezinhle kakhulu.
• Nciphisa ukudla okunoshukela neziphuzo, kanye nama-carbohydrate acwengekile ngangokunokwenzeka.
• Akuyona into enhle ukususa ngokuphelele ama-carbohydrate ekudleni kwakho.Ukudla inani elilinganiselayo nelanele lama-carbohydrate amahle kubalulekile empilweni enempilo.

Ngakho-ke, ngithemba ukuthi usunokuqonda okucacile ngama-carbohydrate namuhla. Uma ubheka ipuleti lakho, usuyazi manje ukuthi yimaphi ama-carbohydrate akulo nokuthi abaluleke kangakanani emzimbeni. Ukuze uhlale uphilile, kubaluleke kakhulu ukuqaphela lokho esikudlayo. Uma uneminye imibuzo, ungakhohlwa ukubuza isazi sokudla okunempilo noma udokotela.

Ama - carbohydrate, ushukela, isitashi, i-glucose, i-insulin, amandla, ukudla okunempilo