I-carbohydrates iyindawo ebalulekileyo yokutya kwabantu. Banikela umzimba ngamandla, ukugcina imisebenzi ebalulekileyo kuyo, kokubili ngokomzimba nangokwengqondo. Nangona kunjalo, le ngcamango inamacandelo amabini: iikhalori ezingaphendulwanga zivela kwi-carbohydrates zigcinwa yinyama yethu enenkathalo emacaleni ngendlela yeoli. Kungenxa yoko, kubalulekile kumntu olandela impilo yakhe kwaye azi ukuba zeziphi ukutya eziqulethe i-carbohydrate kunye nendlela ezahlukileyo ngayo.
Ii-carbohydrates ezikhawulezayo
Kuyaziwa ukuba ikhekhe, iigleke, i-muesli, i-chips, iilekese kunye neminye imveliso enomdla ngokuqhelekileyo iqala ukuwela "kwiluhlu lokuyeka" lokutya okunempilo. Yilula: ziyimveliso equkethe ii-carbohydrate ezininzi ezikhawulezayo: i-monosaccharides kunye ne-disaccharides. Ngamanye amazwi, iqukethe iswekile kunye nesitashi ngobuninzi. Iimveliso ezinjalo zikhawuleza kwaye zikhupha ukwanda kwinqanaba leeshukela egazini, okubangela ukuba kukhululwe i-insulin ebukhali. Ngokuhamba kwexesha, oku kunemiphumo eyahlukileyo: inqanaba leswekile liwela phantsi kweqhelekileyo. Oku kuya kunika umqondiso kwiziko lobuchopho ukuba isisu asinalutho, kwaye kufuneka uhlaziywe ngokukhawuleza. Ingqondo iya kuphendula ngokukhawuleza kwaye icele ngokukhawuleza iimveliso eziqukethe ii- carbohydrate ezikhawulezayo kuba ziyikhumbula njengomthombo ogqwesileyo wamandla okukhawuleza. Inkqubo enjalo inokufana nesondlo esichukumisayo kwaye ngokuqinisekileyo iholele ekutheni ukukhuluphala, ukuphuhliswa kwesifo sikashukela kunye nokunciphisa ubunzima besisu.
Ngokukhawuleza, okanye, njengoko kubizwayo - i-carbohydrate elula igcinwa ngendlela efanayo kwezinye iziqhamo, amajikijolo kunye nobusi. Kodwa oku kutya kucebile kwiivithamini kunye nezinto ezilandelelanayo. Ngoko ke, ukuba ubeka endaweni yazo ngeesekese ezinobungozi, ufumana inzuzo enye, kuba nayo iyancipha kakhulu.
I-carbohydrate engancinci
Yonke into eyathethwa ngamagqabhedididi alula ayisebenzisi kwelinye iqela - i-polysaccharides okanye i-carbohydrate engancinci. Umgaqo wezenzo zabo kukuba iimveliso eziqulethe i-carbohydrate ezincinci zixhaswa ngumzimba ngokuthe ngcembe, njengoko amandla adliwe. Ngaloo ndlela, ayibangeli ukukhululwa kwe-insulin egazini kwaye ifakwe kwisimo sezityalo ze-fat. I-carbohydrate engancinci idla ngokuba yinkxalabo ngenxa yesakhiwo se-molecular. Iidemon zehlabathi lonke zifuna ukusetyenziswa kwamagalebhydrate anzima, kuba kunye nabo bonke iivithamini kunye neemaminerali eziyimfuneko ukuba umntu angene emzimbeni. Ukongezelela, ziqukethe i-fiber, engagciniweyo kuyo yonke indawo kwinqumbo yesisu, kodwa iyakuthintela kakuhle umsebenzi wayo. Imveliso equkethe i-carbohydrates enzima:
- okusanhlamvu kunye nosawoti;
- iiimbotyi (ubhontshisi, iilenti , iipasta, njl.);
- i-macaroni ukusuka kwengqolowa yenkomo;
- imifuno (i-bell pepper, ubhontshisi obuhlaza, i-zucchini, zonke iintlobo zeklabishi);
- imifuno kunye anyanisi;
- iziqhamo (iipare, i-apple, iidipefruit).
Eminye imifuno, umzekelo i-carrots kunye neebhunge zinobunzima obunokuphikisana. Ngakolunye uhlangothi, baninzi iswekile, kwelinye - bawumthombo ophezulu kakhulu wamavithamini kunye nefiber. Imeko efana neemveliso zentanga - iitatata, ingqolowa, njl. Ukusetyenziswa kakubi kungakhokelela ekunyameni okweqile, kodwa akufanelekile ukuyeka imifuno. Kwanele ukubandakanya ekudleni ngokulinganiselayo - akukho ngaphezu kwama-1-2 ngeveki.
Kukho ukutya okuqulethe i-carbohydrates embalwa. Ezi ziquka:
- iimveliso zezilwanyana ezisuka (inyama kunye nobisi);
- Imifuno: ukhukhamba, i-radishes, iitamatisi kunye neelayiki;
- amakhowe;
- Izilwanyana zasemanzini (kuquka i-sea kale).
Awekho i-carbohydrate emanzini. Kuyafana nehayi kunye nekhofi, ukuba uyawasela ngaphandle kweshukela. Kodwa ezivela kwiipilisi zeziqhamo eziphucukisiwe, i-yoghurts yokuphuza ephucukileyo kunye ne-milkshakes kungcono ukuhlala kude: isixa se-carbohydrate esheshayo kuso siyahamba esikolweni (esinye isahlulo sinokuqulatha isiqingatha somgangatho womntu omdala).
Ekugqibeleni, sinokuthi xa ukhetha iimveliso kwivenkile, kufuneka ufunde ngokucophelela ukupakishwa kwazo, ngakumbi ukuvela kweso iswekile kunye nesitashi. Kungcono ukukhetha izinto zemvelo ezifunekayo ukuzilungiselela. Ngoko unako ukuphepha ukusetyenziswa kwee-carbohydrate ezingxamisekileyo.