Zombini i-carbohydrate elula kunye neyinkimbinkimbi yomzimba womntu iyafana nelanga ngenxa yezityalo kunye nemithi.
Kuma-carbohydrates elula athatha oku okulandelayo:
- i-glucose (amanye amagama: isiraphu yamagilebhisi, dextrose). Itholakala kwizityalo ezininzi kunye neerberry (kwindawo yokuqala - ijusi lamagilebhisi);
- i-fructose - efumaneka kwiziqhamo;
- i-sucrose (i-glucose ne-fructose). Kulo, i-95% yishukela ecocekileyo;
- Maltose (ngaphandle kwalokho - ushukela we-malt). Siza kuyifumana kwiintlobo zeesiliya, utamatisi, kunye nectar kunye ne-pollen yezityalo ezithile;
- i-lactose (ngaphandle koko - ushukela wobisi). Itholakala kwimveliso yobisi;
- galactose. Ingumlinganiselo we-lactose.
I-glucose ngumthombo oyintloko wamandla kuyo nayiphi na into ephilileyo. Okokuqala, kuyimfuneko yengqondo kunye nesibindi, kunye nentliziyo, iintso, imisipha kunye nezinye izitho. I-glucose echaphazelekayo ekufakweni kwe-glycogen-indawo yokugcina amandla egxininisa amandla omzimba kwisibindi kunye nemisipha kwaye ikhuthaza xa kukho ukungabikho ngokukhawuleza kwe-glucose.
Phantse yonke imveliso equkethe i-carbohydrate elula ibonakaliswa ngumnandi omnandi:
- ushukela;
- ubusi;
- tshokoleta;
- jam, jam, jams;
- i-confectionery;
- iziqhamo ezimnandi;
- iziphuzo ezintle.
Ii-carbohydrate ezilula zibizwa ngokuba zikhawulezileyo, njengoko zithathwa ngokukhawuleza ngomzimba (i-glucose ifakwa ngokukhawuleza kunabo bonke abantu) kwaye iyakhupha ngokukhawuleza ngamandla athile-ngenxa yokuba umxholo weshukela egazini uvuswa ngokukhawuleza.
Nangona kunjalo, phantse ngokukhawuleza, ngaphandle kwesantya esingaphantsi, inqanaba leshukela liwa kwakhona - kuba i-pancreas injects kwigalelo elikhulu legazi le-insulin, elenzelwe ukususa kwi-circulation blood circulation surplus. Ngenxa yeso sizathu, kungcono ukuba ungadli iifomese ezininzi, ubeke endaweni yazo ngeemveliso eziqukethe ii-carbohydrates eziyinkimbinkimbi - ezingabhubhisi ukukhawuleza okunjalo kwinqanaba lezeshukela.
Ziziphi ukutya eziqulethe i-carbohydrates enzima?
Ummeli oqhelekileyo wee-carbohydrates eziyinkimbinkimbi yi-starch. Ngaloo ndlela, singatsho ukuba i-carbohydrate enzima iqulethwe kuzo zonke ezo mveliso apho kukho isitashi - njengale:
- ilayisi;
- isonka;
- ipasta;
- iifatata;
- imbotyi;
- imifuno neziqhamo.
Kuludwe lwee-carbohydrates eziyinkqenkcaso nendawo yemifuno (ezifana ne-pectin ne-cellulose), engabandakanywa ngumzimba kwaye ngenxa yesi sizathu, asinikezeli amandla. Nangona kunjalo, ezi ntambo zikhulisa ukuvakalelwa kwaye ziyimfuneko yokwenza umsebenzi olungumathumbu.
Ubuninzi, izityalo zityalo zifumaneka kwesikhumba seziqhamo, imifuno, izityalo, izityalo kunye, ngokuqhelekileyo, kwimveliso yemifuno engaphunyekanga. Ngokomzekelo, isiqwenga se-1 sezonka ezimhlophe sine-0.8 grams of fibers yemifuno, ngelixa ku-1 iqhekeza lesonka (i-black), sifumana ama-2.4 amagremu ale fiber.
I-carbohydrate edibeneyo ikwabizwa ngokuba yi-carbohydrates ende, kuba iyatshisa kakhulu kunokuba i-carbohydrate elula-ngaloo ndlela ibe ngumthombo wesifo segazi. Umzekelo, irayisi e-brown ikhupha malunga neekhalori ezimbini ngomzuzu, ngelixa ushukela, uvutha ngokukhawuleza, uphuma ngaphezu kweekhalori ezingama-30 ngomzuzu.
I-carbohydrate edibeneyo ibaluleke ngaphezu kokulula, kuba ingabangela ukunyuka ngokukhawuleza kwishukela legazi kwaye inika umzimba amandla ngamandla ixesha elide. Zonke i-carbohydrate eziyinkimbinkimbi ziqale zaphulwa kwi-glucose, kwaye zize zithathwe ngumzimba.
Ezemidlalo izondlo kunye nama-carbohydrates
I-supplement ethandwa kakhulu yezemidlalo kunye nomxholo we-carbohydrate ephezulu yindleko yokufumana ubunzima. Nangona kunjalo, kufuneka kukhunjulwe ingqalelo ukuba ezininzi i-carbohydrate kwi-geyner ziishukela okanye ezinye i-carbohydrate ezikhawulezayo kwaye zikhokelela ekuveliseni amafutha nangemva kokuzivocavoca. Ngaloo ndlela, ukhetho oluhle luya kuba yimveliso eqhelekileyo.
Inketho efanelekileyo kukutya ukutya kunye ne-carbohydrates ii-2-4 iiyure ngaphambi kokuba usebenze kunye ne-snack encinci (umzekelo, ibhanana enye) ngeyure ngaphambi kokuba usebenze.
Zama ukutya okungenani ama-30-50 amagremu e-carbohydrate kwiiyure ezimbini zokuqala emva koqeqesho-ukubuyisela izihlunu zakho. Ngokomzekelo, i-50 gram ye-carbohydrate ingatholakala kwizinto ezilandelayo:
- 1 ibhanana enkulu;
- Iingcezu ezi-2 (60 grams) zesonka;
- I-1/2 ye-baguette isinkwa;
- 1.5 iikomityi (300 ml) yejusi yeziqhamo;
- 600 ml isotonic isiselo;
- 1 ibha yamandla;
- Iipunipoli eziyi-6 (200 amagremu) wepasta ephekwe;
- I-1/2 indebe iphekwe ilayisi;
- Iilitha ezi-3/4 zobisi obumhlophe.
Ngaba kunokwenzeka ukutya ngaphandle kwe-carbohydrate?
Umzimba wethu ufuna ukufumana i-carbohydrates imihla ngemihla, kwaye siyifumana kalula kuzo zonke ukutya. I-World Health Organization inquma ukuba i-carbohydrate elula neyinkimbinkimbi kufuneka ibe ngama-50-55% ekudleni kwansuku zonke komntu. Zama ukuthatha ama-gramu ama-3-5 we-carbohydrate imihla ngemihla nganye kwiikhilogram zesisindo sakho - kwaye ugcine umkhondo wee-carbohydrate eziphambili kwiindawo ezidla ngokufumaneka rhoqo kwitafile yakho.
I-carbohydrate yimizimba yethu elula kwaye ifumaneka kalula kumbane. Umzimba womntu udibanisa i-carbohydrates eyinkimbinkimbi ukungena kuyo kwizinto ezintathu: amanzi, i-glucose (eqhutyelwa phambili ibe namandla), kunye necarbon dioxide (echithwa ngokuphefumla). Kwimeko xa umzimba ngokungekho ngokwaneleyo i-carbohydrate (umzekelo, ukuba uhleli kwi-carbohydrates diet), uqala ukuphula amafutha kunye nama-protein ukuze uthole amandla. Yaye le nkqubo inamandla kakhulu emzimbeni wethu kwaye ikhokelela ekulahlekelweni kwesisindo ngokukhawuleza.