Ama-carbohydrate ayiklasi elikhulu lama-organic compounds, umthombo wonke wamandla omzimba womuntu. Ama-carbohydrate adingekayo ekusetshenzisweni komzimba okuvamile, ahileleke ekukhiqizeni ama-hormone, ama-enzyme nezinye izixhumanisi zomzimba. Ukuze uthole ukudla okunempilo efanele, udinga ukwazi ukuthi yini ukudla okuhlobene nama-carbohydrate, futhi ukwazi ukuhlukanisa phakathi kwama-carbohydrate elula futhi aqinile.
Yini ephathelene nama-carbohydrate alula?
I-carbohydrate elula, noma esheshayo - lena i-sucrose, i-fructose ne-glucose. Imikhiqizo equkethe ama-carbohydrate amaningi alula enza ukukhiqizwa kwe-insulin enkulu futhi iqale inqubo yokugcoba amafutha. Yingakho i-carbohydrate elula inconywa ukuthi ingabanjwa ngesikhathi sokudla.
Kodwa-ke, i-glucose iyadingeka emzimbeni wesimetabolism evamile kanye nomsebenzi wobuchopho. Kuyinto efiselekayo ukuyidla ngobuningi, kepha itholakala ikakhulukazi kumajikijolo nezithelo, izinhlamvu ze-glucose yi-cherry, ikhabe, okusajingijolo, ithanga, amagilebhisi.
I-Fructose ibuye itholakala kumajikijolo nezithelo. Ngakho-ke, mnandi kakhulu ngokususa ushukela nge-fructose, unganciphisa okuqukethwe kwekhalori yamaswidi okudliwe. Ngaphezu kwalokho, i-fructose ayibangeli ukugxuma okubukhali emazingeni e-insulini, ngakho-ke kunconywa ukuba abantu abanesifo sikashukela esikhundleni soshukela.
I-sucrose yi-carbohydrate engapheli kakhulu. Iphuthuma kakhulu futhi igcinwe kuma-fat cells. Iqukethe i-sucrose e-confectionery, iziphuzo eziphuzo, i-ayisikhilimu, kanye nama-beet, amapayipi, amakhabe, izaqathe, i-tangerines, njll.
Yini ephathelene nama-carbohydrate eziyinkimbinkimbi?
I-complex, noma i-carbohydrate ephuthumayo yi-starch, i-pectin, i-fiber, i-glycogen. Ekucwileni kwalawo ma-carbohydrate, umzimba uchitha inani elikhulu lamandla, angena egazini ngokulinganayo nangamanani amancane, ngakho-ke enza umzwelo we-satiety futhi angabangeli ukugxuma okubukhali ku-insulin.
Iqukethe ama-carbohydrate enzima ikakhulukazi okusanhlamvu, ubhontshisi, amantongomane. Izithelo nemifino ngokuvamile zibhekisela kuma-carbohydrate alula futhi anzima.
Amathiphu okudla kahle
Izakhamuzi aziphakamisi ngokuphelele ngaphandle kwama- carbohydrate kusukela ekudleni. Ngokwemvelo, ama-carbohydrate alula kufanele abe nomkhawulo, futhi kunzima ukuwasebenzisa ekuseni. Uma ungazi ukuthi ukudla kukuphi ama-carbohydrates, ungabhekisela ematafuleni abonisa ukwakheka kokudla okuyisisekelo.
Ekudleni kwansuku zonke, ukudla okunama-carbohydrate kufanele kube ngu-400-500 g. Uma ubona ukudla - kudla okungenani amagremu angu-100 okudla aqukethe ama-carbohydrate amancane nsuku zonke.