I-carbohydrate elula

Kubonakala kuthi ngathi akunakwenzeka ukugatya ukubhaka kunye nezinye zokubhaka, iilekese, iigwele, iigakes kunye noshukela. Zonke ezi mveliso zidibanisa into enye - ziqulethe i-carbohydrates elula. Abaninzi baye bakuva ukuba banokulimaza umzimba, kodwa kutheni oku kwenzeka, kungekhona wonke umntu owaziyo.

Okokuqala, kufuneka uqaphele oko kuhambelana nama-carbohydrates ayenzileyo:

• i-glucose;
• galactose;
• fructose;
• sucrose;
• maltose;
• lactose.

Ezi zixhobo zinekhemikhali elula, ngoko ke ekusebenzeni kwabo umzimba unokukwazi ukuhlangabezana ngokulula. Xa i-carbohydrate elula ingena egazini, ukukhululwa okukhulu kwenxalenye enkulu ye-insulin kwenzeka. Ii-carbohydrate ezikhawulezayo zifakwe ngefom ye-fat deposits, kwaye i-insulinic gxuma iholele ekuhlaleni okulandelayo kwizinga le-glucose egazini, okubangela ukuba kuthiwa yi-carbohydrate elambileyo. Ngaloo ndlela, i-carbohydrate yokugaya iyakuthi ifakwe kwisitoreji ngendlela yeoli, oku kuququzelelwe ukukhululwa kwe-anabolic hormone insulin ekuphenduleni kokusetyenziswa kwayo. Ukongezelela, ezi i-carbohydrates zizalisa ixesha elifutshane, kwaye ziba yimbangela yokunyuka kwelamba nokutya ngokutya.

Ukutya okunama-carbohydrate okugaya:

• ushukela;
• ubusi;
• Iziqhamo ezintle (ubhanana, iidiliya);
• utywala;
• soda e nandi;
• umgubo wengqolowa kunye nemveliso eyenziwe kuyo (iibisiki, imiqulu, i-muffins, iigake, ii-pie, i-pancake);
• izithelo ezomileyo (ama-apricot ezomileyo, imihla , izithelo ezikhethiweyo).

Ngaloo ndlela, abantu abanesifo sikashukela, okanye nje bafuna ukunciphisa umzimba, bafanele baxhomeke kwiimveliso zabo zokutya eziqulethe i-carbohydrate (digestible and flour). Iziqhamo ezininzi kunye neziqhamo ezomileyo nazo ziyimithombo ye-carbohydrate ngokukhawuleza, kodwa nazo zithwala ama-vithamines kunye neemaminerali ezisebenzayo, ngoko ke ukusetyenziswa kwazo kwiimali ezilinganiselweyo zichanekile ngokupheleleyo.

Ukwazi ukuba ukutya okunokuthi kufumaneka kangakanani i-carbohydrate, unokukwazi ukuzimela ngokuzimela ukutya okufanelekileyo. Ukuba ufuna ngokuthe ngandlela-thile ukutya into equlethe i-carbohydrates elula, kungcono ukwenza oko kusasa, ngelixa umsebenzi usesezingeni eliphakamileyo. Iingqutyana ezimbalwa ze-carbohydrate ezinokungcola zingadla ngokukhawuleza emva kokuqeqeshwa kwezemidlalo emide, kuba ngexesha lokuzilolonga, i-glycogen egcinwe esibindi iyadla kuqala, kwaye iidrobohydrate ezidliwayo ngeli xesha ziya kusetyenziswa ukuyibuyisela.