Njengoko uyazi, kukho i-carbohydrate elula kunye neyinkimbinkimbi ekudleni. Okwesibini, xa kuthelekiswa nenketho yokuqala, luncedo kakhulu kumzimba. I-carbohydrates yintloko yabaphakeli bamandla ebalulekileyo ebomini. I-carbohydrates edibeneyo iquka: isitashi, i-pectin, njl njl. Zithathwa ngumzimba ixesha elide kwaye ngaloo ndlela zixhasa amandla kwaye zenze amandla.
Inani elikhulu labantu abalandela umzobo wabo, zama ngokubanzi ukuyeka ukusebenzisa i-carbohydrates. Ngenani elaneleyo le nkunkuma, isimo sempilo siyabonakala, kwaye iingxaki zempilo zibonakala. Imveliso ene-carbohydrates enzima iqala ukuxutywa ngumzimba ngexesha lokuhlafuna ngenxa yezenzo ze-enzyme zamathambo.
Ziziphi ukutya eziqulethe i-carbohydrates enzima?
Zininzi zezi zinto zitholakala kwiiyolimo, umzekelo, kwi-buckwheat, i-oats kunye nelayisi ebomvu, njl njl. Ukongezelela, uludwe lweemveliso ezinjalo lubandakanya izityalo: iifayi, iimbotyi kunye neententili.
Phakathi kwe-carbohydrate edibeneyo, kuyimfuneko ukuhlukanisa i-cellulose, engabandakanywa ngumzimba nonke, oko kukuthi, ayikwazi ukujika ibe ngamafutha. Izondlo zicetyiswa ukuba zisebenzise ukutya okunjalo kubantu abafuna ukunciphisa ubunzima okanye ukugcina umzobo wabo ngendlela epheleleyo. Iimveliso ezinama-carbohydrate eziyinkxaso zinceda ukugcina ingqiqo yexesha elide, kubandakanywa iklabishi, i-bran, imifuno nemifuno.
Olunye uhlobo oluthile lwezinto ezinjalo ngumqolo wesitashi, ogqithisa ngokunyuka kwi-glucose. Imithombo ephambili yale nkunkuma yilezi nezityalo. Kwakhona kufuneke ukukhankanywa ngenye indlela eyahlukileyo ye-carbohydrates - i-glycogen, efunyenwe ngokubanzi kwiinkomo kunye neesengulube, nakwezilwanyana zaselwandle.
Uluhlu lwemveliso equkethe i-carbohydrates enzima:
- ipasta, isonka kunye ne-pastry evela kumgubo ococekileyo;
- iintlobo ezahlukeneyo zokutya;
- iimbotyi kunye nemifuno;
- izithelo ezomileyo;
- iziqhamo: ii-apula, iipereaches, izithelo ze-citrus, iipereya, i- avocados , njl njl.
- imifuno: i-courgettes, i-anyanisi, i-bell pepper, iklabishi, njl njl.
- amakhowe;
- imifino: isipinashi, i-lettuce, njl njl.
Ulwazi olubalulekileyo
Izondlo zinconywa zincoma ukutya ukutya okuphezulu kwi-carbohydrate enzima ekuseni, xa i-metabolism ayichithanga. Ingcamango yeemveliso ezinjalo ayikho hlangothi xa kuthelekiswa nalabo abanama-carbohydrate alula. Ukongeza kwinto yokuba i-carbohydrates iyahlula ibe yinkimbinkimbi kwaye ilula, ukuhlengahlengwa nako kunokwahlukana noluhlu lwe-glycemic index. Ukutya kokutya, iimveliso ezinenani eliphezulu azifanelekanga, kuba zikhawuleza zijika zibe yi-glucose. Ngokomzekelo, imithombo ye-carbohydrates enzima iquka ukutya okunesitashi, kodwa ekubeni banesalathisi esiphezulu se-glycemic, ayifanele ukusetyenziswa rhoqo. Ezi ziquka, umzekelo, irayisi eziqhelekileyo kunye namazambane.
Ukutya okucebileyo kwi-carbohydrate eyinkimbinkimbi yindlela ephela yokubuyisela amandla ngaphandle kokuguqula amafutha. Ukufumana ubuninzi bezinto, kubaluleke kakhulu ukutya ukutya ngokuchanekileyo. Iingcambu zicetyiswa ukuba zidle ifom ekhusiweyo okanye ikhefu. Ukongezelela, kubalulekile ukulawula isixa sokutya esidliwe nge-carbohydrates enzima. Kukho uhlobo oluthile: i-1 kg yesisindo somzimba ifikelele kwi-4 g ye-carbohydrates. Ukuba umnqweno wakho ukulahla ubunzima obuninzi, ngoko umlinganiselo wee-carbohydrate ezidityanisiweyo kufuneka ulinganiselwe. Ixabiso elincinci li-50 g ngosuku. Ngokwenani elikhulu, ukutya ukutya kunye ne-carbohydrate edibeneyo kunokubangela iingxaki ezinzulu ngegciwane lokutya. Ngoko ke, ukuze ufumane kuphela izibonelelo ezivela kwimveliso enjalo, kubalulekile ukuba uzidle ngokuhlakanipha.