Amaphrotheni, amafutha, carbohydrate: kanjani ngokwengeziwe ukuze kufinyelelwe esivumelwaneni

Kuyathakazelisa ukuthi abantu ngokuvamile abacabangi mayelana Empeleni, kungakhathaliseki ukuthi amaprotheni evamile, amafutha, carbohydrate emzimbeni wakhe. Cishe, lokhu kwenzeka ezimweni ezintathu:

- isifo;

- ekudleni (ufisa ukuba ulahlekelwe isisindo);

- uma ufuna ukudla ngendlela efanele, ngeke agule (ukuvimbela isifo);

Ngoba icala lokuqala alawule amaprotheni kwamafutha carbohydrate kudingeka kahle futhi kahle kuwe. Ngaphezu kwalokho, ngayinye isifo ngabanye has izinga lalo ngazinye lezi izinkomba. Ngokwesibonelo, izilonda we amaprotheni isisu nezifo duodenum isilinganiso: amafutha: carbohydrate kufanele sibe 1: 1: 4. Ukuze uthole ezinye izifo, isilinganiso sakhona zicishe, kuphela kwezinye izimo, amaphrotheni, amafutha, carbohydrate ku isilinganiso 1: 1: 3.

Njengoba for esimweni sesibili, okungukuthi ukudla ebizwa ngokuthi "ezibiyele". Ngokusho inguqulo Abadali yayo, ukudla okumahhadla nomoya-babe abaphehli bodweshu ukukhuluphala yethu. Uma ochwepheshe izifo eziningi belulekwa ukuba wenze kugcizelela imikhiqizo carbohydrate, ukuze ibanike kangcono kwesisindo. Yiziphi ezimbi ukuze bafanelwe "uvinjelwe" kusukela izazi?

Mina ngizame ukukuchazela ngolimi elula kufinyeleleke. Ngokuphambene, amafutha kanye amaprotheni, ama-carbohydrate buthelela nezicubu imisipha njengoba amandla ngokushesha. Kodwa sekwanele manje amandla isikhathi esifushane, sizama ukuthola ukuthi kungani?

Carbohydrate zifana babuka yaseshashalazini: muva kwaba - ngokungazelelwe ke gone. Futhi sonke ngoba abakhiqizi ilayisi noma okufana isinkwa, "iphathwa" noma carbohydrate "elicwengiweyo", ukuzihlukanisa kwabo izakhi kanye fibre (bran futhi igciwane). Ngemva kokushiya kuphela isitashi. Njengoba lezi carbohydrate kungekho i-cellulose, decelerating ukugaya zabo, indlala abuye kuwe cishe ngokushesha (ngaphakathi 1 ihora) ngemva kokudla.

Le nqubo libukeka. Ngenxa yokuntuleka cellulose, ushukela egazini, futhi nophethiloli ludlulele ngaphakathi kweengazi fast ngokwanele futhi ngenxa yalokho kweso kuzuba ushukela. Ngemva kwalokhu umzimba gxuma unika emuva ukukhululwa kwe-insulini. Futhi, yena, ukukhiqiza amandla iqala ukuba bahoxe ekungeneleni glucose yegazi futhi balidlulisele ezinganeni ngokusebenzisa amaseli. Kodwa ngenxa inani elikhulu insulini uketshezi, glucose ngokushesha kusulwe igazi. Ngemva kwalokho, ingqondo ithola isignali yokuntula fuel, lokho uma wena losusa okwengeziwe, njengoba kubonakala kuwe, okunomsoco ukudla. Nakuba empeleni umzimba ayidingi fuel, ngoba ukudla efika cishe ihora edlule. Nakhu ukuthi udle kilojoule ezingadingekile.

A semali carbohydrate atholakala ukudla okunesitashi, okusanhlamvu kanye ezihlukahlukene amaswidi. Ingqikithi yalo yokudla ezibiyele wukuthi uma umzimba umthamo ukudla carbohydrate-equkethe, waqala ukucubungula amafutha.

Icala lesithathu, + okuwukuthi, isifiso ukudla kahle kukhuthaza abantu ukuba ulandele kuyinsakavukela yansuku zonke amaphrotheni, amafutha kanye carbohydrate. Ngakho kuyini, lo mthetho ukuthi umuntu ngamunye?

Amaphrotheni, amafutha, carbohydrate: izinga nsuku zonke.

Norm lezi izinkomba kuxhomeke ezicini eziningana. Kwasekuqaleni, kuba Yebo, yobudala, ngakho-ke umsebenzi bese kuphela - kungenzeka wayethole isifo esithile. Ukuze umuntu omdala ukubaluleka zamandla kudla ngosuku akuyona kilojoule esingaphansi 1200 futhi akukho kuka 3500. Lezi kilojoule ziphele ukuze Ukudla kuhlanganisa zonke - amaprotheni, amafutha, carbohydrate.

Izinga nsuku zonke ingane zokhahlamba kusuka kilojoule 800 kuya 2800, futhi lokhu encike ngqo kwi yobudala yenzalo yakho, ngiyakuninika ethebuleni elingezansi.

6 izinyanga - 1 unyaka - 800

1 unyaka iminyaka engu-1.5 - 1330

iminyaka engu-3 - - 1,5goda 1480

eminyakeni emi-3 - 4 iminyaka - 1800.

Ngakusasa lobudala - isukela eminyakeni emihlanu kuya kweyisithupha, khona-ke yinto evamile ukukhuluma 1990 kilojoule. Kusukela eminyakeni eyisikhombisa kuya kweyishumi - 2380, kusukela nanye kuya nantathu - 2860. Kodwa abafana kusukela eminyakeni eyishumi nane kuya nesikhombisa ubudala futhi kudingeka kudla ngosuku 3160, amantombazane we abangontanga efanayo kancane kancane - 2760. Njengoba ungabona inani lansuku zonke engayitholi caloric akuyona njalo, kanye ngesilinganiso amaphrotheni, amafutha kanye carbohydrate ngomuntu ngamunye.