Okune carbohydrate

Wonke umuntu ukuqapha ngokucophelela impilo yabo kanye nesisindo, udinga nje ukwazi okune carbohydrate. Phela, ama-carbohydrate at amaphesenti 50-70 zomzimba womuntu unikezwa amandla, ngakho bathatha emzimbeni womuntu kufanele beze njalo futhi eliningi eyanele. Akufanele sibakhohlwe ukuthi engayitholi ngokweqile carbohydrate kungaholela lube yimbangela yokukhuluphala.

Carbohydrate zinengxenye izinqubo eziningi bokuphila emzimbeni womuntu. Ziyakwazi ebalulekile ohlelweni womuntu sezinzwa. Kuyaziwa ukuthi ubuchopho, isibonelo, i-glucose kudingeka kube ngaphezu izikhathi ezimbili kuka imisipha womuntu futhi ephindwe kathathu kunaleyo izinso ezaziwayo. Ngaphambi inothi we okune carbohydrate, kudingeka siqonde ukuthi ziyini.

Amakhabhohayidrethi zihlukaniswe izinhlobo ezimbili: elula eziyinkimbinkimbi. carbohydrate Okuhle noma elula - ke monosaccharides (galactose, fructose kanye glucose) kanye disaccharides (sucrose kanye maltose). Kubi noma eziyinkimbinkimbi carbohydrate - kukhona polysaccharides (glycogen, pectins, isitashi kanye cellulose). carbs Simple futhi omuhle, njengoba glycogen kanye isitashi, musa abangele nobunzima kakhulu emzimbeni e inqubo nokwenziwa nokucutshungulwa. Ngakho basuke kugaywe ngamazinga angefani, isib, glucose matasa kusukela esiswini ngokushesha fructose, ngisho noma eyatholakala kusukela izithelo efanayo. Okune carbohydrate, ikakhulukazi elula, kungcono izithelo elikhanyayo, imifino, irayisi elinsundu, oatmeal, uphizi, ijusi fresh, rye isinkwa nge bran wanezela, nokunye okufana nokolweni, obomvu izinso nobhontshisi, nembumba, ufulawa, ukudla, imikhiqizo yobisi, chickpeas, fructose, ushokoledi ebabayo, amakhowe, soy. carbohydrate okunzima noma okubi ziyimbangela eyinhloko isisindo okweqile. Kubantu, basuke ngokushesha kakhulu ekubeni noshukela, uma okwamanje asikho isidingo isidumbu amandla, imali ngokushesha lamahwahwa.

Ngakho lokho ukudla kunama-carbohydrate, e kulokhu okubi? Kuyinto ezimhlophe isinkwa, pasta, izaqathe, ehlutshiwe round irayisi, beet, ummbila, amakhekhe, ushukela, amakhekhe, ehla, chips, ama-crackers, cishe zonke amaswidi. Njengoba ubona, mikhiqizo avame ukuba iningi funa. Bahlale bekulungele lula ukuthenga futhi ukupheka. Ngaphezu kwalokho, baba simnandi kakhulu, futhi ngenxa yalokho bakha ekudleni abantu abaningi abakhuluphele ngokweqile.

Njengoba wayekuqonda lokho ukudla kunama-carbohydrate, kubalulekile ngokulinganayo ukwazi ukuthi kungakanani bayadingeka umzimba. Ngokwesilinganiso, amadoda omdala abenza umsebenzi ngenxa yokugula ngengqondo noma ngokomzimba omnene kuphela, udinga 400 amagremu ngosuku, abesifazane - 350 abasubathi Yiqiniso, ama-carbohydrate ngomsebenzi evamile ngokomzimba kuzodinga ngaphezulu. Kuvele Eqinisweni ezithakazelisayo wukuthi Ngokungafani amaprotheni, abantu kungukuthi wahlanganyela emisebenzini yezandla kungakwenza esindayo nokulwela ukuba anciphise umzimba, ungakwazi inciphise avareji nsuku zonke carbohydrate, ngaphandle umonakalo empilweni. Ngakho-ke, ukudla okune carbohydrate lababantu kumele udle kancane. Ngakho, ungakwazi ulungise inani le-energy eyanele. Kuyaziwa ukuthi kwakhiwa enye igremu of carbohydrate is mayelana kilojoule ezine. Ukwazi lokhu, kulula ukwakha imenyu nsuku zonke. Kodwa emshikashikeni walo ukunciphisa umzimba, ungahambi kakhulu pacu, ekuqedeni carbohydrate ngokuphelele. Ukuntuleka kwama-carbohydrate umthelela ngokushesha omubi inhlalakahle: walahlekelwa umthamo ukusebenza, eziwohlokayo esesuthi, kukhona isimo ukucobeka nokukhathala. Ngaphezu kwalokho, ungase ube ikhanda, isicanucanu, futhi nobunzima ukuphefumula. Ngaphezu kwalokho, ngenxa yokuntuleka fibre ngokuvamile babonakala ukuqunjelwa, kwaziwa ukuthi fibre kuvusa peristalsis.

Ngakho-ke, ukwazi yonke le mithetho elula ungakwazi regioirovat edonsa carbohydrate ezimbi futhi eziyinkimbinkimbi, kanjalo ukhulula isisindo futhi unike izakhamzimba.