I-carbohydrate yiklasi enkulu yamacandelo e-organic, umthombo wendalo wonke kumzimba womntu. Ii-carbohydrate ziyimfuneko kwi- metabolism evamile, zibandakanyeka kwimveliso ye-hormone, i-enzyme kunye nezinye izidalwa zomzimba. Ukutya okufanelekileyo, kufuneka ukwazi ukuba kukuphi ukutya okuhambelana nama-carbohydrate, kwaye unokukwazi ukwahlula phakathi kwee-carbohydrate ezilula kunye eziyinkimbinkimbi.
Ziziphi izinto ezixhalabileyo ze-carbohydrates?
I-Simple, okanye i-carbohydrate ekhawulezayo - oku ku-sucrose, i-fructose kunye ne-glucose. Iimveliso ezinama-carbohydrate amaninzi abangela ukuveliswa kwemali eninzi ye-insulin kwaye iqhube inkqubo yokufakelwa kwamafutha. Yingakho i-carbohydrates elula iphakanyiswa ukuba ingabandakanywa ngexesha lokutya.
Nangona kunjalo, i-glucose iyimfuneko emzimbeni we-metabolism evamile kunye nomsebenzi wengqondo. Kuyinto enqwenelekayo ukuyidla ngobungakanani, kodwa ifunyaniswa ikakhulu kwiijikijolo kunye neziqhamo, iinqununu malunga ne-glucose i-cherry, ikhaceton, i-raspberry, ithanga, iidiliya.
I-Fructose ifumaneka nakwiijikijolo kunye neziqhamo. Kungcono kakhulu, ngoko ke, ngokutshintsha iswekile nge-fructose, unokunciphisa umthamo weekhalori weesekese ezigqityiweyo. Ukongezelela, i-fructose ayibangeli ukugxuma okubukhali kumanqanaba e-insulin, ngoko kuyacetyiswa kubaphathi besifo sikashukela esikhundleni seswekile.
I-Sucrose yiyona i-carbohydrate engabonakaliyo. Ngokukhawuleza yaphulwa kwaye igcinwe kwiiseli ezinamafutha. Iqukethe i-sucrose kwi-confectionery, iziphuzo ezinomsoco, i-ayisikrimu, kunye neebhere, iiperesi, i-melon, izaqathe, i-tangerines, njl.
Ziziphi izinto ezixhalabisa i-carbohydrates?
I-Complex, okanye i-carbohydrates ephantsi i-starch, i-pectins, i-fiber, i-glycogen. Kwi-cleavage yale carbohydrate, umzimba uchitha inani elikhulu kakhulu lamandla, angena egazini ngokulinganayo kunye nexabiso elincinci, ngoko adala ukuvakalelwa kwaye akayi kubangela ukugxuma okubukhali kwi-insulin.
Iqukethe i-carbohydrate enzima kwiindawo ezininzi zokutya, iimbotyi, iisuthi. Iintyatyambo kunye neengcambu zidla ngokubhekisele kwi-carbohydrates elula kunye neyinkimbinkimbi.
Iingcebiso zesondlo esifanelekileyo
Izondlo azicebisi ngokupheleleyo i- carbohydrates ekudleni. Ngokwemvelo, i-carbohydrates elula kufuneka imiselwe, kwaye kunzima ukuyisebenzisa ekuseni. Ukuba awukwazi ukuba kukuphi ukutya okunokwi-carbohydrates, ungabhekisela kwietafile ezibonisa ukwakhiwa kokutya okuyisitya.
Ukutya kwansuku zonke, ukutya kwe-carbohydrate kufuneka kube malunga no-400-500 g. Ukuba ugcine ukutya - kudla ubuncinane i-100 gram yokutya equkethe i-carbohydrate engcipheko imihla ngemihla.