Ukudla ngakunye okuvela emvelweni ophilayo kuqukethe izinto ezinjalo zokudla njengamaprotheni, amafutha kanye nama-carbohydrate. Ukuze uthole ukuthi yimaphi ama-carbohydrates, kudingeka ucabange ukuthi ukugaya ukudla kwanoma yikuphi u-vithamini kanye nokudla okuncane kuncike kubo, kanye nokuhlinzeka ngomzimba ngamandla.
Ama-carbohydrates - kuyini?
Ama-carbohydrate abiza isigaba samashukela alula futhi alula, ayingxenye yazo zonke izicubu zomzimba womuntu nesilwane. Lesi sici yilona "izinto zokwakha" ezinzulu kunazo zonke emhlabeni. I-Chemistry itholakala ukuthi lezi zinhlanganisela ze-carbon ziphila ngokuthola inqubo ye-photosynthesis. Esikhathini esihlukile kunazo zonke zokuqala, ama-carbohydrate ahlanganiswa izitshalo. Ukungena emzimbeni kusuka ngaphandle, baphenduka amandla ahlanzekile emisebenzini yazo zonke izinhlelo zesitho.
Iyini imisebenzi ye-carbohydrate?
Indlela yokusebenza yalesi sici ibonisa ukuthi isici sayo esiyinhloko kufanele sicatshangelwe amandla. Ngaphezu kwalokho, ososayensi babiza imisebenzi enjalo ye-carbohydrate ngokuthi:
- Izakhiwo - zisebenza njengesisekelo sokwakha amaseli ezitshalo nezidalwa eziphilayo.
- Ukuvikelwa - ngumvikeli wokulwa nomthelela wokukhubazeka kwemvelo yangaphandle nangaphakathi.
- Ukulondoloza - gcina zonke izingxenye zomsoco emzimbeni.
- Ukulawula - ukuvuselelwa kwezinqubo zokugaya ukudla endleleni yokugaya.
- I-Anticoagulant - umthelela ekusebenzisaneni kwegazi nokuphumelela kwe-antitumor.
Ukuxoshwa kwe-1 g ye-carbohydrate kukhishwa cishe ama-20 kJ wamandla ahlanzekile. Ngaphezu kwalokho, zibuthelela emzimbeni we-muscle nesibindi ngesimo se-glycogen. Ngesikhathi sokuphumula ngemuva kokusebenza ngokomzimba, izinga le-glycogen libuyiselwa kusuka kulezi zinsiza zomzimba. Ngayinye yalezi zenzo, ama-carbohydrate afanele ayenzeka ngenxa yokuthi uhlu lonke lwezinto eziwusizo ezingena emzimbeni:
- isitashi;
- i-glucose;
- i-heparin;
- chitin;
- i-fructose;
- deoxyribose.
Izinzuzo ze-carbohydrate
Cishe isigamu sezinto zonke eziwela emini emzimbeni womuntu yi-carbohydrates. Ukuntuleka kwabo ekudleni kusithinta ngokushesha inhlalakahle: ukusebenza komzimba we-muscle kuphazanyiswa, ukugaya umzimba kunciphisa, isimiso sezinzwa siyahluleka. Izakhiwo eziwusizo ezisemqoka zalokhu yizinto:
- Ukuhlinzeka ngamandla . Umsebenzi ngamunye, njengokuhamba noma ukuxubha amazinyo, kudinga umzamo othile. Ama-carbohydrate aqukethe i-glucose, ewela emgodleni wokugaya in isitashi noshukela. Le nhlanganisela iqukethe i-insulini, engangena egazini ngombandela wamasekhondi. Ukwazi ukuthi yiziphi i-carbohydrate ewusizo, ungakwazi ukulawula ngaphandle kwezinga laso esikashukela sikashukela;
- Ukulwa nezifo ezibangelwa ukukhathazeka komzimba . Ukudla ngezimpawu ze-carbohydrate kusebenza njengesihlobo "sesihlangu" kubantu abaphoqelelwe ukuba baphile nohlobo lwesifo sikashukela , uhlobo oluphakeme lwe-cholesterol, noma izigaba ezihlukahlukene zokukhuluphala. Ukudla ngesisekelo sabo kugcizelela ukucindezelwa kwegazi futhi kuvame ukulinganisa isigqi senhliziyo;
- Ukulawula isisindo . Ukuqonda ukuthi yimaphi ama-carbohydrates, ungafunda ukulawula isisindo sakho ngokushintsha uhlu lokudla okudliwe. Kusuka ku-carbohydrate ayikwazi ukushiywa ngokuphelele uma ulahlekelwa isisindo, uma ukugcinwa kwesikhathi eside kwempumelelo kufinyelelwe. Ukudla konke okusanhlamvu kunciphisa amandla adonsela phansi emzimbeni;
- Thuthukisa isimo sakho sengqondo . Ukucwaningwa okwenziwe kuqinisekisa ukuthi ukusetshenziswa kwemikhiqizo ecebile ama-carbohydrate kwandisa ukukhiqizwa kwe-serotonin, i-hormone yempilo enhle nethemba. Abantu abasendleleni ekudleni kwalezi zinto bahlangabezana nokucindezeleka, ukukhathazeka nokudabuka kwentukuthelo.
Kulimaza ama-carbohydrate
Ukulimala okuyinhloko ukuthi ukudla kungabangela ukudla ngokweqile, okunomthelela omubi emzimbeni. Uma umzimba ugcwalisa ukulahlekelwa futhi kunomthelela omkhulu, ukuguqulwa kwama-carbohydrate zibe ngamafutha, kufakwe esikhweni, izinhlangothi nezintambo ziqala. Ukulahlekelwa kwamaprotheni namafutha kunzima kakhulu kunamarbohydrate ngenxa yokunambitheka kwabo okumnandi. Ama-carbohydrate acebile ngamaswidi, ushokoledi, noma yiziphi izidlo, amaswidi, iziphuzo ze-carbonated. Le mikhiqizo ofuna ukuyijabulela ngesikhathi sokucindezeleka, ukudla okuqinile noma ubusuku obunjala.
Ama-carbohydrate, afana nengozi ethile empilweni, abizwa ngokuthi ihlanjululwe. Awugcwaliseli ibhokisi "lwemali yesinhlamvu" lomuntu, kodwa lichithe, ngenkathi wona ngokwabo eba fat. I-carbohydrate egaziniwe ehlanjululwayo ihlanganiswa ngokuhlakanipha, ngakho-ke ayenzi lutho oluhle. Ukuvutshelwa kwezitshalo nokuhlanzwa kwakunqamule i-fiber yesethi yonke yezakhi zokulandelela. I-sugars ehlanzayo igxilile kakhulu: lokhu kuchaza ukuthandwa kwabo nabakhiqizi bamabhotela we-chocolate, ama-lemonades nama-chips.
I-carbohydrate elula futhi eyinkimbinkimbi
Zonke izinto eziphilayo ze-carbon zingahlukaniswa ngamaqembu amabili: i- carbohydrate elula neyinkimbinkimbi . Ziyaziwa ngokuhleleka komthelela emangqamuzaneni omzimba kanye nokwakhiwa kwamakhemikhali. I-carbohydrate elula (eminingi yayo ehlanjululwayo) yehla ibe yi-1-2 monosaccharides - lokhu kuyinkinga yokuyeka kwabo. I-carbohydrate esheshayo neyasheshayo (ebizwa ngokuthi eyinkimbinkimbi) ayifani komunye nomunye: lokhu kuqukethe ama-monosaccharides amathathu noma ngaphezulu, okuvumela ukuba bagcine isikhathi eside futhi basheshe bangene kumaseli.
I-carbohydrate elula
Ama-carbohydrate alula enza njenge-caffeine: amandla asetshenzisiwe kuwo athola ngokushesha umzimba, kodwa kuthatha isikhashana. Ziyinkimbinkimbi, ngoba ziqukethe ushukela osheshayo, okhulisa kakhulu amazinga e-glucose ekuhlolweni kwegazi. I-carbohydrate ekhanyayo kanye nokusetshenziswa njalo kubangele ukungalingani noshukela futhi kwandisa ingozi yokukhuluphala ngokweqile nesifo sikashukela. Ngakho-ke, kufanele unciphise ukusetshenziswa kwezigaba zokudla ezilandelayo:
- amajikiji ahlanganisiwe;
- Izithelo zokhula (i-papaya, i-banana);
- ummbila kanye namazambane isitashi;
- ukudla okulula;
- i-pasta evela ezinhlobonhlobo zikakolweni;
- porridges esheshayo;
- imikhiqizo ebhakabhaka kusuka kufulawa ovamile.
Iyini i-carbohydrate eyinkimbinkimbi?
Ama-carbohydrate ende noma ukudla okuyinkimbinkimbi kukuvumela ukuba udle kancane kancane ngokulondolozwa kwamandla isikhathi eside emzimbeni, ngakho-ke bangumngane ofanele kunoma yikuphi ukudla, ikakhulukazi uma kuhloswe ukulwa nesisindo esiningi. Unomdwebo ophansi we- glycemic , olinganiswa ngesilinganiso sokufaniswa kwe-carbohydrate emafetheni. Esikhathini sokulinganisa kwe-GI kusuka ku-0 kuya ku-100, ama-carbohydrate awusizo awanamatheli amayunithi angaphezu kwangu-50. Ukudla, okuyingxenye yalesi simiso, kunqunyelwe bonke abantu abakhuluphele.
Ama-carbohydrate anzima angatholakala ku:
- ubhontshisi;
- okusanhlamvu;
- isinkwa sonke sokusanhlamvu;
- macaroni kusuka kukolweni lonke;
- imifino (bell pepper, u-anyanisi, i-zucchini, i-ulethisi, isipinashi, i-avocado, ubhontshisi obuluhlaza, zonke izinhlobo zeklabishi) ;;;
- izithelo, ezincane ushukela (amapheya, ama-apula, ama-grapefruits, ama-oranges, ama-kiwi, ama-peaches);
- amafutha.
Uphi ama-carbohydrate?
Noma yikuphi umuntu obhekene nokulamba nokuphuza okusheshayo, kufanele azi ukuthi ama-carbohydrate abhekwa njengophephile. Le mikhiqizo inezici eziningana, ezingahlukaniswa phakathi kwazo zonke izinto ezihlungiwe:
- ukwakheka okwenziwe ngaphandle kwe-GMO kanye ne-taste enhancers;
- Izinga eliphansi le gluten nezinye izingxenye eziphakeme kakhulu ze-allergenic;
- ukungabikho kokwelashwa okulimazayo;
- ukuphila kwelanga, okuhambisana nemibono engokoqobo mayelana nokudla kwemvelo.
Imikhiqizo equkethe ama-carbohydrate
Ukuthola amakhemikhali e-carbon enempilo, kubalulekile ukutadisha kusengaphambili uhla lwemikhiqizo ngenani eliphansi le-glycemic. Ukudla okuneziqu ze-carbohydrate kufakwe etafuleni elikhethekile elidalwa futhi linconywa ngabanikazi bokudla. Phakathi kwazo, kubalulekile ukukhombisa labo okubhekwa njengomzimba womuntu obaluleke kakhulu:
- Imifino nezithelo. Ama-watermelon, ama-raspberries, ama-blueberries, amapheya kanye nama-plums aqukethe ama-fiber amaningi, ama-sugar neshukela eziyinkimbinkimbi. Izithelo ezikhunjiwe zigcina izakhiwo ezifanayo, uma i-glucose engangeziwe kuzo ngesikhathi sokucubungula.
- Ukudla okuphelele . Lokhu kungcono kakhulu kulabo abangakwazi ukuphila usuku ngaphandle kokubhaka, kodwa besaba imiphumela yokudla ama-calories ahlanzekile. Iqukethe i-zinc, selenium ne-magnesium, eyinzuzo eyengeziwe.
- Amasiko wezinyosi . Amabhontshisi, ama-peas, ama-chickpeas nama-lentils ayinkosikazi kokuqukethwe kwamaprotheni. Ukwazi ukuthi yiyiphi i-carbohydrates nokuthi kubaluleke kanjani ukuwahlanganisa nama-protein, abagijimi bancike ezinambolweni ngaphambi komncintiswano.
- Imikhiqizo yobisi ephansi kakhulu .
Udinga mangaki ama-carbs ngosuku?
Amandla wansuku zonke adinga ngokuvumelana nesigqi sokuphila komuntu. Umkhuba wama-carbohydrate ngosuku ngabantu abanomsebenzi ongasebenzi futhi onomsebenzi omzimba osebenzayo uhlukile. Uma abagijimi bechitha cishe u-3000 Kcal, khona-ke abaphathi behhovisi ukuvikela ngokumelene nesethi yamakhilogremu angaphezulu akufanele kudlulele esimeni sika-1500 Kcal. Iziphakamiso zezilwane zinikela ukudala ukudla okulandelayo: 45-65% yokudla kufanele kube ne-carbohydrate eyinkimbinkimbi.
Ama-carbohydrate wabadlali
Abantu abahlale bekhuthazela ukuzikhandla ngokweqile badinga ukulandelwa njalo kokudla okudliwayo, umbuso wokudla kanye nenani lamakholori. Abanye babo bayazi ukuthi ama-carbohydrates ngaphambi kokuzivocavoca asetshenziselwa ukwandisa ukukhuthazela, kodwa avumelane nokuhlola ngokulahlwa kwabo. Kukhona umbono ongalungile ucabangela ukungabi nalutho kwalesi sici njengendlela yokwenza umzimba udle amanoni amaningi, okuba umthombo obalulekile wamandla ezimweni eziphuthumayo.
Ubufakazi bokuthi le mbono ayiyinto engavamile, yiyona ndlela yokucubungula izinto ezitholakala ekudleni. I-carbohydrate enzima igcina amandla isikhathi eside, futhi amafutha alula: ayashintshwa kancane kancane abe yi-fuel for muscle futhi ashise ngokushesha, okwenza kube lula nokudinga isidlo esisha. Izakhamuzi ziyaqiniseka ukuthi ama-carbohydrate afana ne-glycogen kanye ne-fibre asebenza kahle kule nkimbinkimbi ngamafutha kuphela uma ethathwa ukuze adle ukudla okunzima.
Ama-carbohydrates for gain mass mass
Ukuthuthukiswa kwemithi yokwelapha kuboniswe ekuhloleni kwamandla emikhiqizo - ngakho-ke, kuhlanganiswa kwama-carbohydrate namafutha, i-pyruvate noma i-pyruvic i-asidi yayisodwa. Inzuzo yalokho ukuthi isetshenziswa ngesikhathi semidlalo futhi ayihlali emzimbeni ngemuva kokuba igcwaliswe. Izimpukane njenge-carbohydrate emva kokuqeqesha, zamukelwa ngenhloso:
- ukunciphisa okuqukethwe kwekhalori yokudla kwansuku zonke;
- ukulwa nokudla komuthi we-fatty dystrophy;
- ukugcina izinga lokushukela egazini eliphephile;
- ukuvuselela umsebenzi obalulekile esimisweni samandla aphansi.