Ukutya nganye kokuvela kwimvelo kuqulethe izinto ezifana nokutya njengama-protein, amafutha kunye ne-carbohydrate. Ukuze ufumane ukuba yiyiphi i-carbohydrate, kufuneka ucinge ukuba ukugaya ukutya kwanoma yiyiphi na i-vithamine kunye ne-microelement kuxhomeke kubo, kwakunye nokubonelela umzimba ngamandla.
I-carbohydrates - yintoni na?
Ii-carbohydrates zibiza udidi lweentshukela ezilula neziyinkimbinkimbi, eziyingxenye yazo zonke izicubu zomzimba womntu kunye nesilwanyana. Le nkunkuma yiyona nto ibaluleke kakhulu "yokwakha" kwiplanethi. I-Chemistry ibonisa ukuba ezi zakhiwe zekhabhoni ziphila eziphilayo zifumaneka kwinkqubo ye-photosynthesis. Kwizinto eziphambili zokuqala, i-carbohydrates idibene nezityalo. Ukungena emzimbeni ukusuka ngaphandle, baphendukela kumbane ococekileyo kumsebenzi wezo zonke iinkqubo zezitho.
Yimiphi imisebenzi ye-carbohydrates?
Inkqubo yesenzo senkunkuma ibonisa ukuba impawu zayo eziphambili kufuneka ziqwalaselwe ngamandla. Ukongezelela kuyo, izazinzulu zibiza loo mi sebenzi ye-carbohydrates njenge:
- Izakhiwo - zikhonza njengesiseko sokwakha izityalo zeesityalo kunye nezidalwa eziphilayo.
- Ukukhusela - ngumkhuseli ekuchaseni umonakalo wobume bangaphandle nangaphakathi.
- Ukulondoloza - gcina zonke izakhi ezondla umzimba.
- Ukulawula - ukusetyenziswa kweenkqubo zokugaya ukutya kwi-digestive tract.
- I-Anticoagulant - isiphumo kwigazi kunye nokuxhatshazwa.
Ukuxutywa kwe-1 g ye-carbohydrates kukhishwe malunga ne-20 kJ yamandla acocekileyo. Ngokugqithiseleyo, baqokelela kwi-mass muscle kunye nesibindi ngendlela ye-glycogen. Ngethuba lokuphumla emva komsebenzi wenyama, inqanaba le-glycogen libuyiselwa kulezi zibonelelo zomzimba. Ngayinye yale mi sebenzi, i-carbohydrate echanekileyo iyenzeka ngenxa yokuba uluhlu luphela lwezinto ezincedo zingena emzimbeni:
- isitashi;
- i-glucose;
- heparin;
- chitin;
- fructose;
- deoxyribose.
Izinzuzo ze-carbohydrates
Phantse isiqingatha sezinto zonke eziwela emini emzimbeni womntu zii-carbohydrates. Ukungabikho kokutya kukuphazamisa intlalo ngokufanelekileyo: ukusetyenziswa kwemisipha yentliziyo kuphazamisekile, ukuxiliswa kwe- metabolism kunciphisa, inkqubo ye-nervous ihluleka. Iipropati eziphambili zezinto ezi zinto zilandelayo:
- Ukubonelela ngamandla . Umsebenzi ngamnye, njengokuhamba okanye ukunyuka kwamazinyo, kufuna umzamo othile. I-carbohydrate iqulethe i-glucose, ephahla kwi-digestive tract kwisitashi kunye noshukela. Eli qela liqukethe i-insulin, enokungena kwigazi ngombandela wemizuzwana. Ukwazi ukuba yiyiphi i-carbohydrates eyiluncedo, ungakwazi ukulawula ngaphandle kwinqanaba le-diabetes mellitus;
- Ukulwa nezifo ezibangelwa zizifo zokuxhatshazwa . Ukutya ngeemibhobhodididididi zisebenza njengoluhlobo lwe "khusela" kubantu abaphoqelelwe ukuba baphile ngohlobo lwesifo sikashukela , i-cholesterol ephezulu, okanye izigaba ezahlukeneyo zokukhuluphala. Ukutya ekusekeni kwabo kugxininisa uxinzelelo lwegazi kwaye kufakela intliziyo yesigqi;
- Ukulawula umthamo . Ukuqonda ukuba yeyiphi i-carbohydrates, ungafunda ukulawula ubunzima bakho ngokutshintsha uluhlu lokutya okudliwayo. Ukusuka kwi-carbohydrate ayikwazi ukushiywa ngokupheleleyo xa ilahlekelwa ngumzimba, ukuba ukugcinwa kwexesha elide kuphunyezwe. Ukutya konke okusanhlamvu kukunciphisa ubunzima obukhulu bomzimba emzimbeni;
- Ukuphucula imvakalelo yakho . Uphando olwenziwe luqinisekisa ukuba ukusetyenziswa kweemveliso ezizityebi kwi-carbohydrates kwandisa umveliso we-serotonin, ihomoni enempilo enhle kunye nethemba. Abantu abasesidlweni kunye nokungabikho kwezi zinto banamava okudakumba, ukuxhalaba kunye nokugquma kwengqumbo.
Ziyingozi kuma-carbohydrates
Ingozi enkulu ekudleni ukutya kunokubangela ukutya ngokutya, okunemiphumo emibi emzimbeni. Xa umzimba uphinde uzalise ubunqongophala kwaye kukho ukugqithisa, ukuguqulwa kwee-carbohydrates zibe ngamafutha, kufakwe kwiqhonqa, amacala kunye namathambo aqala. Ukulahleka kwamaprotheni kunye namafutha kunzima kunokuba i-carbohydrates ngenxa yesinkwa sawo esimnandi. I-carbohydrates isityebi kwiiskese, kwiphokoleta, nayiphi na i-pastries, iiskese, iziphuzo ze-carbonate. Ezi mveliso ofuna ukuzinandipha ngexesha loxinzelelo, ukutya okunzulu okanye ubusuku obutlamba.
I-carbohydrates, ebonisa ingozi ethile kwimpilo, kuthiwa ihlanjululwe. Awuzaliseli ibhokisi "lwemali yebhokisi" yomntu, kodwa uyalichitha, ngelixa beba ziqhamo. I-carbohydrates ehlaziyiweyo echontiweyo ihlanganiswa ngokufanelekileyo, kwaye ke akukho nto iyenzayo. Ukucinywa kwezityalo kunye nokuhlanjululwa kukuthintele i-fiber yesethi yonke yezinto ezilandelwayo. Iishukela ezicocekileyo zijoliswe kakhulu: oku kuchaza ukuthandwa kwabo kunye nabakhiqizi beetroleta, i-lemonades kunye ne-chips.
I-carbohydrate elula kunye eyinkimbinkimbi
Zonke i-carbon organic substances zingabelana ngamacandelo amabini: i-carbohydrates elula kunye neyinkimbinkimbi . Ziye zahluke ngohlobo lwefuthe kwiiseli zomzimba kunye nokwakhiwa kwamakhemikhali. I-carbohydrate elula (ezininzi zazo zicocwe) zihlahle zibe yi-1-2 monosaccharides - le yinkqubo yokwahlukana kwabo. I-carbohydrate ekhawulezayo neyocothayo (ebizwa ngokuba yinkimbinkimbi) iyahlukahlukana komnye nomnye: eli lizayo liqukethe ama-monosaccharides amathathu okanye ngaphezulu, evumela ukuba badle ixesha elide kwaye bangene ngokukhawuleza kwiiseli.
I-carbohydrates elula
I-carbohydrates elula ifana ne-caffeine: amandla abuye aphinda abuyele kuwo athatyathwa ngokukhawuleza ngumzimba, kodwa kuthatha ixesha elithile. Zingenangqiqo, kuba ziqukethe ishukela echithwe ngokukhawuleza, eyandisa kakhulu i-glucose level in test blood. I-carbohydrates yokukhanya kunye nokusetyenziswa rhoqo kudala ukungalingani kweswekile kunye nokwandisa umngcipheko wokukhuluphala kunye nesifo sikashukela. Ngoko ke, kufuneka ulinganise ukusetyenziswa kweziqela zokutya ezilandelayo:
- iipilisi;
- Iziqhamo zesitatshi (ipapaya, ibhanana);
- ummbila kunye nesitashi;
- kutywala;
- i-pasta kwiintlobo zeengqolowa ezithambileyo;
- porridges esheshayo;
- iimveliso zokubheka ezivela kumgubo oqhelekileyo.
Ziziphi i-carbohydrate eziyinkimbinkimbi?
Iidlobhydrate ezininzi okanye ukutya okunzima kukuvumela ukuba ungadli kangangoko ngokulondolozwa kwamandla emzimbeni okwexesha elide, ngoko ke lihlobo elifanelekileyo lokutya, ngakumbi ukuba lujoliswe ekulwa nokunyuka komzimba. Unomlinganiselo ophantsi we- glycemic index , olinganiselwe kwisantya sokufana kwe-carbohydrate kwiseli. Kwinqanaba le-GI ukusuka kwi-0 ukuya kwi-100, i-carbohydrates ewusizo ayiqokeleli iiyunithi ezingama-50. Ukutya, okuyinxalenye yalo mgangatho, umiselwe bonke abantu abagqithiseleyo.
I-carbohydrate edibeneyo ifumaneka kwi:
- imbotyi;
- zokutya;
- isonka esipheleleyo;
- macaroni kwi ngqolowa epheleleyo;
- imifuno (i-bell pepper, anyanisi, i-zucchini, i-lettuce, isipinashi, i-avocado, ubhontshisi obuhlaza, zonke iintlobo zeklabishi) ;;;
- iziqhamo, ezantsi kwishukela (amapheya, ii-apula, i-grapefruit, i-oranges, i-kiwi, iiperesi);
- ezihlaza.
Ziphi i-carbohydrates?
Naliphi na umntu ojongene nokulamba nokuzila ngokukhawuleza, kufuneka azi ukuba i-carbohydrates ithathwa njengophephile. Ezi mveliso zinempawu ezininzi, apho ziyakwazi ukwahlukana phakathi kwezinto ezahlukeneyo:
- ukwakheka kwendalo ngaphandle kwe-GMOs kunye neentambo zokuphucula;
- Iqondo eliphantsi le gluten kunye nezinye izinto eziphezulu kakhulu;
- ukungabikho kwonyango olonakalisayo;
- ubomi beshefu, ezihambelanayo nemibono engokoqobo malunga nokutya kwemvelo.
Imveliso equkethe i-carbohydrate
Ukufumanisa i-compounds ye-carbon, kuyimfuneko ukuba ufunde kwangaphambili uluhlu lweemveliso nge-index ye-glycemic index. Ukutya okucebileyo kwi-carbohydrates kufakwe kwitafile ekhethekileyo eyenziwe kwaye icetyiswa ngabasondlo. Phakathi kwabo, kubalulekile ukubonisa abo babonwa njengowona mzimba ubalulekileyo:
- Imifuno kunye neziqhamo. Ama-watermelon, ama-raspberries, ama-blueberries, amapheya kunye nama-plums aququle i-fiber ephezulu yokutya, amanzi kunye noshukela olunzima. Iziqhamo zamathanga zigcina iimpahla ezifanayo, ukuba i-glucose ayengenakongezwa ngexesha lokucubungula.
- Iintlobo zonke . Oku kuyona khetho oluhle kunabo abangenakuhlala ngosuku ngaphandle kokubhaka, kodwa bayesaba imiphumo yokuchitha iikhalori ezicocekileyo. Ziqukethe i-zinc, i-selenium kunye ne-magnesium, eyongezelelweyo inzuzo.
- Iibhontshisi zenkcubeko . Iibhontshisi, iipasta, i-chickpeas kunye neententili ziinkokeli kwi-protein content. Ukwazi ukuba yiyiphi i-carbohydrate kwaye kubaluleke kangakanani ukudibanisa neeprotheni, abadlali baxhomekeke kwiimbotyi phambi kokhuphiswano.
- Imveliso yobisi ephantsi .
Zingaphi ii-carbs ozifunayo ngosuku?
Amandla omhla ngemihla adinga kuxhomekeke kwisigxina sobomi bomntu. Isiqhelo se-carbohydrate ngosuku ngemisebenzi engasebenzi kwaye kunye nokusebenza ngokusemzimbeni. Ukuba abagijimi bachitha i-3000 Kcal, ke abaphathi beofisi ukukhusela kwi-set of kilogram esongezelelweyo akufanele kudlule umgangatho we-1500 Kcal. Iziphakamiso zabafilosofi banikezela ukuba benze ukutya okulandelayo: 45-65% yokutya kufuneka iqulethe i-carbohydrate enzima.
IiKarbohydrates kubadlali
Abantu abahlala bexinezeleke ngokunyanisekileyo imithwalo yokuzikhandla badinga ukulandelwa rhoqo kokutya okudliwayo, urhulumente wokutya kunye nenani leekhalori. Abanye babo bayazi ukuba i-carbohydrate phambi kokusetyenziswa kokusetyenziswa kusetyenziselwa ukwandisa ukunyamezela, kodwa uyavuma ukuzama ukukhishwa. Kukhona imbono ephosakeleyo ngokubhekiselele kwintsilelo yale nqaku njengendlela yokwenza umzimba uthise amanqatha amaninzi, okuba ngumthombo obalulekileyo wamandla kwiimeko eziphuthumayo.
Ubungqina bokuba le ngcamango ayimangalisa, yindlela yokwenza izinto ezifunyenwe ekudleni. Ii-carbohydrates eziyinkimbinkimbi zigcina amandla ixesha elide, kwaye amafutha alula: aguqulwa ngokukhawuleza abe yi-fuel for muscle kwaye ashise ngokukhawuleza, echukumisa ukuphazamiseka kunye nesidingo sesidlo esitsha. Izondlo ziqinisekile ukuba i-carbohydrate efana ne-glycogen kunye ne-fiber isebenza kakuhle kwiinkathazo kunye namafutha kuphela xa zithathwa ekudleni.
I-carbohydrates for mass mass mass
Ukuphuhliswa kweemveliso zonyango kubonakaliswe kuhlolisiso lwexabiso lemveliso yemveliso - ngoko, kumxube we-carbohydrates kunye namafutha, i-pyruvate okanye i-pyruvic acid. Inzuzo yalo kukuba ichithe ngexesha lemidlalo kwaye ayihlali emzimbeni emva kokuba igqityiwe. Iipyhuvates njenge-carbohydrates emva koqeqesho, zamkelwe ngenjongo:
- ukunciphisa umxholo wekhalori wokutya kwansuku zonke;
- ukulwa nokunyuka kwesibindi se-foystrophy;
- ukugcina izinga lokushukela egazini;
- ukuvuselela umsebenzi obalulekileyo ngomgaqo wobuthathaka obuthathaka.