I-carbohydrate ukudla

Ama-carbohydrate abandakanyeka ekuqhekekeni kwamafutha namaprotheni, ekwakheni izinto ezibalulekile zezinto eziphilayo, ekukhululweni kwamandla amaningi.

Ukudla kwama-carbohydrate kuthathwa ngumzimba ngamanani ahlukene. Mayelana nalawo ama-carbohydrate ahlukanisa ama-molecule we-glucose kancane kancane, athi athola indebe ephansi ye-GI-glycemic. Imikhiqizo ene-GI encane ibizwa ngamaphaphu. Ukusetshenziswa kwabo akubandakanyi izinguquko ezibukhali ezingeni leshukela emzimbeni. Lesi yisisekelo sokuzinza kwengqondo komuntu onempilo. Izinga eliqhubekayo likashukela egazini lidala isimo sengqondo sokuzola nokulinganisela.

I-carbohydrate ukudla nge-GI encane yokugaya okuphelele kumele ihlolwe kahle. Inqubo yokwehlukaniswa kwama-carbohydrate enjalo iqala emgodini womlomo ngaphansi kwesenzo sezinyomi ezithile ezitholakala ematheni.

Izitshalo ohlwini lwemikhiqizo ene-GI encane ayilayisi engagciniwe, i-pasta yonke, okusanhlamvu, i-pearl ibhali.

Kusuka emifino kufanele ukhethe iklabishi yazo zonke izinhlobo, isipinashi, zucchini, pepper, anyanisi, utamatisi, izaqathe. Wonke ama-legumes ane-GI ephansi.

Izithelo: i-kiwi, i-grapefruits, ama-apula, ama-apricot omisiwe, ama-cherry, amapreaches, ama-plums, amapheya, ama-orang.

Ukudla kwama-carbohydrate nge-GI ephezulu akunconywa yizondlo zokudla kokusetshenziswa kwansuku zonke. Ukuhlukaniswa kokudla okunomphumela ophezulu we-glycemic kwenzeka ngomthwalo owengeziwe kuma-pancreas. Umthamo omkhulu wamaswidi, isibonelo, ubangelwa ukujula emazingeni e-ushukela wegazi, ushintsho olubucayi emoyeni. Ngokuvamile, itafula lokugubha isibonelo esihle sokudla nge-carbohydrate esheshayo-digestible. Umkhiqizo oqhamuka kakhulu kuleli qembu lama-carbohydrates udoti. Uhlu lwemikhiqizo luhlanganisa ikhava, ushukela, isinkwa sesikolweni, ama-phaphama, ama-wheat, ama-flakes, amaqanda, amafrijini aseFrance, amazambane abhakabhaka, ubhanana obukhulu, uju, i-caramel, irayisi lomoya, ama-pancake, amakhabe, i-glucose, i-maltose, i-marmalade.

Ukudla kwama-carbohydrate nge-GI ephakeme kulungile ngesikhathi sokucindezeleka kwangaphakathi kwenkathi njengomthombo owengeziwe wezinto ezikhuthaza ukukhiqizwa kwe-serotonin.

I-fibre inezinhlobo ezimbili. I-fiber yokuqala, ene-soluble, ikhuthaza ukugaya okujwayelekile, igcina izinga elifanele le-cholesterol. Owesibili awuyi-fiber engasebenzi, umzimba awugodli. Kodwa i-cellulose ithuthukisa i-motility yamathumbu, inika izinto ze-pectin emzimbeni , isuse ama-rayonuclides kanye nobuthe emzimbeni. Ukuba khona kwe-fiber emathunjini kukhuthaza ukwanda kwe-microflora ewusizo. Ngosizo lwe-fiber, amavithamini amaningi akhiwa emzimbeni.

Yikuphi ukudla okuqukethe ama-carbohydrate ngendlela yefiber? Ukuhlanganiswa okuphezulu kwalesi sitshalo segesi, ama- raspberries, ubhontshisi, amantongomane, izinsuku, ama-strawberries, ama-apricot, i- oatmeal, ushokoledi, i-currant emnyama, amakhowe amasha, amakhiwane, ama-blueberries, ama-currants amhlophe, ama-currants abomvu, ama-cranberries, i-gooseberries , Umlimi.

Imikhiqizo elandelayo iqukethe i-fibre eyanele yokusebenza okujwayelekile kwendlela yokugaya: i-pearl ibhali, i-oatmeal, i-peas, amazambane, isitshalo seqanda, iklabishi omhlophe, izaqathe, pepper elimnandi, i-sorrel, ithanga, i-cowberry.

Imikhiqizo ene-carbohydrate yenza ingxenye yesilinganiso sekhalori yokudla kwansuku zonke komuntu onempilo. Ukudla nokukhipha ama-carbohydrates emenyu kuyingozi empilweni. Ikakhulukazi ngaphansi komthelela kuwela isibindi, esongelwa ukuwohloka okunamafutha ezimweni zokuntuleka kwe-carbohydrate isikhathi eside. Umzimba uqala ukucubungula amafutha ukuze uthole amandla adingekayo. Ngenxa yempendulo ye-cleavage, ama-ketone ahlangene akhiwa, ashintshe ibhalansi ye-acid-base.

I-carbohydrate engaphezu komzimba iyimbangela enkulu yokuphazamiseka kwemithi okuholela ekukhulupheni. Izazi zokudla zincoma ukunciphisa ukusetshenziswa kwe-carbohydrate nge-GI ephakeme ukuvimbela isifo sikashukela, ukuphazamiseka kwesifo sofuba, ukuqina kwe-atherosclerosis.