Ama-carbohydrate ayiyingxenye ebalulekile yokudla kwabantu. Banikeza umzimba amandla, ukugcina imisebenzi ebalulekile kuwo, kokubili ngokomzimba nangokwengqondo. Kodwa-ke, le ndoda inezinhlangothi ezimbili: amakhelori ethu angaphikisiwe avela ku-carbohydrate agcinwa umzimba wethu onakekelayo ezinhlangothini ngendlela yamafutha. Yingakho kubalulekile kumuntu olandela impilo yakhe futhi azi ukuthi yikuphi ukudla okuqukethe ama-carbohydrates nokuthi bahluke kanjani.
Ama-carbohydrate okusheshayo
Kuyaziwa ukuthi amaqebelengwane, amaqebelengwane, ama-muesli, ama-chips, amaswidi kanye neminye imikhiqizo emihle ngokuvamile yiyokuqala ukungena "ohlwini lokuyeka" lokudla okunempilo. Kulula: yimikhiqizo equkethe ama-carbohydrate amaningi asheshayo: i-monosaccharides ne-disaccharides. Ngamanye amazwi, aqukethe ushukela nesitashi ngobuningi. Imikhiqizo enjalo isheshe iminywe futhi ivuse ukwanda kwezinga leshukela egazini, okubangela ukuthi kukhululwe i-insulini ebukhali. Ngokuhamba kwesikhathi, lokhu kunomphumela ohlukile: izinga lokushukela lingase liwe ngaphansi kwesimanje. Lokhu kuzonikeza isignali kwizikhungo zobuchopho ukuthi isisu asinalutho, futhi udinga ukuzivuselela ngokushesha. Ubuchopho buzophendula masinyane futhi bucele ngokushesha imikhiqizo equkethe ama-carbohydrate asheshayo ngoba ibakhumbula njengomthombo omuhle kakhulu wokuzikhandla. Inqubo enjalo ingafana nombuthano ononya futhi kuholela ngokukhuluphala ekuthuthukiseni ukukhuluphala, ukuthuthukiswa kwesifo sikashukela nokunciphisa umzimba we-muscle.
Ngokushesha, noma, njengoba kubizwa - ama-carbohydrate alula agcinwa ngendlela efanayo kwezinye izithelo, amajikijolo noju. Kodwa lezi zokudla nazo zicebile ngamavithamini kanye nezici zokulandelela. Ngakho-ke, uma uzibeka esikhundleni samaswidi omonakalo, uthola inzuzo eyodwa eyodwa, ngoba nayo iyamangalisa kakhulu.
Ama-carbohydrate aphansi
Konke okwakushiwo mayelana nama-carbohydrate alula akusebenzi kwelinye iqembu - i-polysaccharides noma ama-carbohydrate aphansi. Isimiso sesenzo sabo ukuthi imikhiqizo equkethe ama-carbohydrate amancane athathwa ngumzimba kancane kancane, njengoba amandla adliwe. Ngakho-ke, azibangeli ukukhululwa kwe-insulini egazini futhi zifakwe ngesimo samafutha ezitolo. I-carbohydrate ephansi ngokuvamile ibizwa ngokuthi iyinkimbinkimbi ngenxa yesakhiwo sabo samangqamuzana. Izidakamizwa emhlabeni jikelele ziphikelela ekusetshenzisweni kwama-carbohydrate aqinile, ngoba kanye nawo wonke amavithamini namaminerali adingekayo ukuba umuntu angene emzimbeni. Ngaphezu kwalokho, iqukethe i-fibre, engagciniwe nakancane emaphethelweni emathunjini, kodwa iyakuthinta kahle umsebenzi wayo. Imikhiqizo equkethe ama-carbohydrate aqinile:
- okusanhlamvu kanye okusanhlamvu;
- ubhontshisi (ubhontshisi, i- lentils , i-peas, njll);
- macaroni kusuka durum kakolweni;
- imifino (bell pepper, ubhontshisi obuluhlaza, zucchini, zonke izinhlobo iklabishi);
- imifino kanye anyanisi;
- izithelo (eliphakathi kwe, i-apula, i-grapefruit).
Eminye imifino, ngokwesibonelo izaqathe kanye ne-beet zinomumo ophikisana kakhulu. Ngakolunye uhlangothi, baneshukela amaningi, ngakolunye uhlangothi - bangumthombo omuhle kakhulu wamavithamini kanye ne-fiber. Isimo esifanayo nemikhiqizo equkethe isitashi - amazambane, ummbila, njll. Ukuwasebenzisa kabi kungabangela nesisindo esiningi, kodwa akufanelekile ukuyeka imifino. Kwanele ukuwafaka ekudleni ngokulinganisela - angabi ngaphezu kwezikhathi ezingu-1-2 ngesonto.
Kukhona nokudla okuqukethe ama-carbohydrate ambalwa. Lokhu kufaka:
- imikhiqizo yemvelaphi yezilwane (inyama nobisi);
- Ezinye izitshalo: ukhukhamba, radishes, utamatisi kanye ulethisi;
- amakhowe;
- Izilwane zasolwandle (kuhlanganise nolwandle oludala).
Awekho ama-carbohydrate emanzini nhlobo. Okufanayo netiyi nekhofi, uma uphuza ngaphandle kokushukela. Kodwa kusukela kuma-juice wezithelo ezifakwe emaphaketheni, ama-yoghurts okuphuza aphuzile futhi ubisi ubisi kungcono ukuhlala kude: inani lama-carbohydrate okusheshayo kuwo liphuma esikalini (ingxenye eyodwa ingaba nesigamu somkhuba wansuku zonke womuntu omdala).
Ekuphetheni, singasho ukuthi uma ukhetha imikhiqizo esitolo, udinga ukutadisha ngokucophelela amaphakheji abo, ikakhulukazi ukuba khona ushukela nesitashi. Kungcono ukunikeza okuthandayo kwimikhiqizo yemvelo okudingeka uyilungiselele. Ngakho ungakwazi ukugwema ukusetshenziswa kwama-carbohydrate okusheshayo angafuneki.