Njengoba wazi, kukhona ama-carbohydrate elula nokuyinkimbinkimbi ekudleni. Owesibili, uma uqhathaniswa nokukhetha kokuqala, kuyasiza kakhulu emzimbeni. Ama-carbohydrate yiwona abahlinzeki bamandla abalulekile abalulekile ekuphileni. Ama-carbohydrate ahlanganisiwe afaka: isitashi, i-pectin, njll. Banjelwa umzimba isikhathi eside futhi ngaleyo ndlela basekela amandla futhi bakhiqize amandla.
Inani elikhulu labantu abalandela isibalo sabo, zama ngokujwayelekile ukuyeka ukusebenzisa ama-carbohydrate. Ngenani elinganele lempahla, isimo sempilo sibuhlungu, futhi izinkinga zempilo zivela. Imikhiqizo ene-carbohydrate eyinkimbinkimbi iqala ukugonywa ngumzimba ngesikhathi sokuhlafuna ngenxa yesenzo se-enzyme yamathe.
Yikuphi ukudla okuqukethe ama-carbohydrate anzima?
Eziningi zalezi zitho zitholakala okusanhlamvu, isibonelo, ku-buckwheat, oats kanye nelayisi elibomvu, njll. Ngaphezu kwalokho, uhlu lwemikhiqizo enjalo lufaka umquba: uphizi, ubhontshisi kanye namalenti.
Phakathi kwama-carbohydrate eziyinkimbinkimbi, kubalulekile ukuhlukanisa i-cellulose, engagcini umzimba, okungukuthi, ayikwazi ukuphenduka amafutha. Izakhamuzi zeluleka ukuba zisebenzise ukudla okunjalo kubantu abafuna ukunciphisa isisindo noma ukugcina isibalo sabo ngesimo esiphelele. Imikhiqizo ene-carbohydrate eyinkimbinkimbi isisiza ukugcina umqondo wokuhlala isikhathi eside, kufaka phakathi iklabishi, i-bran, imifino nemifino.
Olunye uhlobo lwezinto ezinjalo yi-starch, okuyinto kancane kancane idlula i-glucose. Imithombo eyinhloko yalesi sitshalo kukhona okusanhlamvu nemifino. Okunye okumele ukushiwo yilokho okunye okuhlukahlukene kwe-carbohydrate eyinkimbinkimbi - i-glycogen, etholakala ngobuningi bemfuyo yenkomo nenyama yengulube, nasezinhlanzi zasolwandle.
Uhlu lwemikhiqizo equkethe i-carbohydrate eyinkimbinkimbi:
- i-pasta, isinkwa kanye ne-pastry kusuka kufulawa ocolekileyo;
- izinhlobo ezihlukahlukene zezitshalo;
- ubhontshisi kanye nemifino;
- izithelo ezomile;
- izithelo: ama-apula, amapayipi, izithelo ze-citrus, amapheya, i- avocade , njll.
- imifino: i-courgettes, anyanisi, i-pepper bell, iklabishi, njll.
- amakhowe;
- imifino: isipinashi, ulethisi, njll.
Ulwazi olubalulekile
Izakhamuzi zincoma ukuthi zidle ukudla okunezinhlaka ze-carbohydrate eziyinkimbinkimbi ekuseni, lapho imetabolism ingayehla. Ukunambitheka kwemikhiqizo enjalo kungathathi hlangothi uma kuqhathaniswa nalabo abanama-carbohydrate alula. Ngaphezu kokuthi ama-carbohydrate ahlukaniswe abe yinkimbinkimbi futhi elula, ukuhlukaniswa kungabuye kwahlukaniswe nenani le-glycemic. Ukuze uthole ukudla okudliwayo, imikhiqizo enenani eliphakeme ayifanele, ngoba isheshe ibe i-glucose. Isibonelo, imithombo ye-carbohydrate eyinkimbinkimbi ifaka ukudla okune-starch, kodwa njengoba inombhalo ophezulu we-glycemic, ayifanele ukusetshenziswa njalo. Lokhu kufaka phakathi, isibonelo, ilayisi evamile namazambane.
Ukudla okucebile ku-carbohydrate eyinkimbinkimbi kuyindlela kuphela yokubuyisela amandla ngaphandle kokuguqula amafutha. Ukuze uthole inani eliphakeme lemithi, kubaluleke kakhulu ukuthi udle ukudla ngendlela efanele. Imifino inconywa ukuba idle ifomu elihlaza noma elibhakabhaka. Ngaphezu kwalokho, kuyadingeka ukulawula inani lokudla elidliwe ngamakhemikhalidididi anzima. Kunesimiso esithile: ngoba u-1 kg wesisindo somzimba ufika okungenani 4 g we-carbohydrate. Uma umgomo wakho ukukhipha isisindo esiningi, inani le-carbohydrate elidliwayo kufanele lilinganiselwe. Inani elincane lingu-50 g ngosuku. Ngokudla okuningi, ukudla ukudla okunama-carbohydrate okuyinkimbinkimbi kungabangela izinkinga ezinkulu nge-digestive tract. Ngakho-ke, ukuze uthole izinzuzo kuphela ezivela kumikhiqizo enjalo, kubalulekile ukuba uzidle ngokuhlakanipha.