Amakhabhohayidrethi kuthiwa 'ewusizo' futhi 'eziyingozi' - indlela Uyini umehluko?

Carbohydrate kanye amaprotheni namafutha kukhona izakhi ebalulekile futhi zibalulekile ukudla. Noma kunjalo, kufanele kucatshangelwe isimo sengqondo maqondana wabo bonke ezahlukene. Abanye abantu, ikakhulukazi abalandeli ukudla yize cishe ngokuphelele carbohydrate kusukela ekudleni kwakho kwansuku zonke, uwabheka angumtfombo fat ngokweqile ku esiswini tsillyulita, kuyilapho abanye, kunalokho, sebenzisa ama-carbohydrate inqwaba bengabheki isisindo kanye nempilo yazo. Ngakho liyini iqiniso? Ukuze uzwisise lo mbuzo, kudingeka siqonde ukuthi kungani umzimba wethu idinga ama-carbohydrate, kanye ukuthola: "Amakhabhohayidrethi" ewusizo "futhi" eziyingozi "- indlela umehluko?" Masiqale ...

Ujwayele carbohydrate ...

Carbohydrate kuyizinto eziyinhloko amandla umphakeli ukuba ngamunye wethu. Emzimbeni, abaphukile zonke carbohydrate ibe yi-glucose - ushukela elula uqobo. Ngaphezu kwalokho i-glucose uthunyelwa zonke emangqamuzaneni omzimba kanye like "fuel" uyaphakama ukwakha isikhutha, amanzi kanye ethile namandla. Ingxenye amandla ezikhishwe ichithwa izidingo bokuphila ezahlukene (ukugaya, ukuphefumula, ngibona, ukucabanga, njll), futhi abanye - uya umsebenzi ngokomzimba (ikhaya yokuhlanza, ukuhamba kuleli paki, ukudlala imidlalo, ukudansa, ukuqina, njll) . Ngaphezu kwalokho, sithembele carbohydrate nawe ukucabanga, ukuhlakanipha kanye okuhlushwa, ngoba njengoba amangqamuzana ezinzwa e kukhona kuphela amandla yi-glucose.

Abathandwayo! Indlela ukuqeda yikhanda ngaphandle amaphilisi? Ngokuvamile, ikhanda kubangelwa iziyaluyalu kwegazi namandla ubuchopho. Kulokhu, kungaba inkomishi oyigugu itiye Konamandla. Tea iqukethe caffeine, okuyinto dilates imithambo yegazi futhi kuthuthukisa cerebral ukugeleza kwegazi, futhi ngokufaka i-kashukela uqinisa ezinzwa.

On ezingeni esiphakamisa ngalo esitebeleni kashukela ezingeni, kuthinta ukusebenza futhi zonke izinhlaka, futhi ngenxa yalokho, impilo yethu nawe. Kuyinsakavukela kuyinto 80-120 angu glucose ngayinye namamililitha 100 kwegazi. Uma izinga likashukela egazini lehla ngezansi evamile, khona-ke ise izindonga semithambo we-receptor nerve inkanuko futhi udlulise ebuchosheni "amasignali belamba." Khona-ke ubuchopho enquma uzamsusa ulahlekile glucose yakhe. Kulokhu, lapho ezintathu ongakhetha ... It liyakwazi ukuntula glucose kusukela carbohydrate izinqolobane ekhethekile, okuthiwa glycogen, esemgwaqweni kwemisipha isibindi ukuphi. Kodwa uma angenalutho, amangqamuzana obuchopho abaphendukela usizo emafutheni noma amaprotheni, futhi uthathe amandla kuzo. Uma amazinga kashukela egazini ziphakeme kunezindlela ezivamile ke ngokweqile is ibe namafutha.

Ngakho, uma kuziwa carbohydrate eyanele, kumelwe banamathele "kusho segolide." Le mfuneko nsuku zonke carbohydrate akuyona ezingaphezu kuka 3.5 g ngalinye esisindo 1 kg. Thatha isibonelo esijwayelekile: uma isisindo sakho 70 kg ke ngosuku udinga ukudla okungenani 245 amagremu carbohydrate. Ukuze abasubathi kanye nabantu amatasa okhandlayo, lesi sibalo ephakeme.

Kubalulekile wazi ukuthi lokho okubalulekile akuyona kuphela inani carbohydrate, kodwa futhi izinga labo. Lokhu kungenza ngibe nesihloko "elihle" kanye carbohydrate "okubi" ...

Khuluma iqiniso lonke ngezingozi carbohydrate "lilihle"

carbohydrate elula akheke lula. Lezi zihlanganisa i-glucose ajwayelekile futhi fructose (atholakala izithelo, ujamu kanye uju) ne-galactose (ingxenye ubisi). Wangena pheshana emathunjini, endaweni carbohydrate elula ngomzuzu lingene egazini bese zilethwe bonke emangqamuzaneni omzimba. Ngenxa yalesi impahla ushukela okubhekiselwa kuzo nangokuthi "ngokushesha." Uma uthi nhlá, le isondela "isithombe esinemibala": ushukela engena emzimbeni, cishe ngo nokucwayiza lokuveza kuye amandla adingekayo. Nokho, akubona bonke ngakho emangalisayo ...

ushukela Simple, kokuba Inkomba okusezingeni eliphezulu glycemic, ngokucijile ukukhulisa amazinga kashukela egazini. Ukuze konke "endaweni yawo", amanyikwe bukhipha i-hormone ekhethekile - insulini. Insulin eletha langena glucose yegazi emangqamuzaneni. Ngenxa yalokho, i-degree glucose lase futhi ngqo ziyancipha, chemoreceptors bayatshelwa ubuchopho, futhi nathi, baqala ukuthi balambile nakakhulu. Nokho, lo mphumela oluyingozi carbohydrate elula akugcini lapho ...

Into wukuthi amaseli unekhono ukuthatha okulinganiselwe glucose, bese okunye is ibe namafutha. Lokhu amafutha, esikhundleni salokho, isetshenziswa inhloso yazo: ingxenye it is imali kwi izingxenye ovelele sibalo yethu (emathangeni, esiswini); nezinye - umboza kwezitho zangaphakathi (kangaka okuthiwa fat visceral); ukwakha kahle yesithathu kanye cholesterol "embi", okuyinto kahle esemgwaqweni Imithambo yegazi, ekuvimbeni amavesi futhi kanjalo ukubhidliza egazini futhi akhuphule umfutho wegazi.

Kubalulekile ukuqaphela ukuthi ukusetshenziswa ngokweqile ushukela okusheshayo kungaholela esimweni ukuncika phezu yokugcina. Lokhu kungenxa yokuthi insulini eyayenziwe ezizokhuthaza ukukhiqizwa kwamangqamuzana-serotonin - ". I-hormone injabulo nenjabulo" the Mhlawumbe njalo kwaba lolu hlobo isimo lapho umuzwa yokwesaba, injabulo efana "bamba" ngobumnandi.

Ngakho, lapho iphethini ngenhla iyaphindwa isikhathi eside, kukhona amathuba wokuthuthukisa lezi zifo ezilandelayo:

• 2tipa sikashukela (amangqamuzana omzimba ulahlekelwe ukuzwela kwabo insulin, kanye nekhono glucose, okuholela igazi uba 'emtoti');
• isifo sokuqina kwemithambo yegazi (kumiswa cholesterol zingcwecwe phezu Imithambo yegazi);
• nomfutho wegazi ophezulu (high blood pressure);
• izifo zenhliziyo (isifo sohlangothi, isifo senhliziyo nezinye);
• umdlavuza (amangqamuzana omdlavuza futhi ondle ushukela);
• sokuqaqamba kwamalunga;
• ukuvela ukhuluphele;
• caries.

Ngakho, kuba indlela eziyingozi ukusetshenziswa ecacile ngokweqile "fast" carbohydrate elula. Babhekwa abe yingozi umzimba womuntu. Yini equkethwe carbohydrate "elimazayo '?

Imithombo elula (eziyingozi) okune-carbohydrate:

• ushukela;
• amaswidi (uswidi, ehla, amakhekhe, ama-cookies, ehla);
• Ukugunyaza Nokubukeza Okusatshalaliswe Yiwebhu;
• isinkwa esimhlophe;
• corn ishq;
• semolina;
• pasta ngofulawa;
• cereal osheshayo noodle;
• isinkwa kungekho kuswela;
• izithelo ayo, iziphuzo;
• izithelo ezinoshukela, kanye nemifino.

Ukudla ngenhla kufanele adle izinto eziningi ubuncane. Uma ufuna impilo yakho noma ukususa isisindo esengeziwe, ke engcono kungaba ukuze afake ekudleni kwakho kwansuku zonke izithelo nemifino abe Inkomba ongaphakeme glycemic.

Nokho, sahlangana nomphathi wazo "okubi" elula (okusheshayo) carbohydrate. Futhi lokho kusebenza futhi carbohydrate "olusizo '?

carbohydrate ayinkimbinkimbi - the kuhle emzimbeni?

Kukhona futhi belingana abavamile-carbohydrate ayinkimbinkimbi. La ma-carbohydrate akheke eyinkimbinkimbi kakhulu, ngakho-ke, abaphukile phansi yi-glucose ne ezikhishwe egazini kancane. Ngenxa yalesi izinga kwenzeka ukwanda elibukhali igazi glucose ukukhululwa esiningi we-insulin. I emangqamuzaneni omzimba ukuthola ukuphakelwa glucose futhi abazidingayo, futhi sizizwa lisuthiswe isikhathi eside. Ngaphandle, awusebenzi buthelela ushukela ngokweqile, okuyinto ibe namafutha omzimba.

carbohydrate ayinkimbinkimbi kukhona siyagwinyeka (isitashi) futhi indigestible (yemifino fibre). Imithombo kwama-carbohydrate ayinkimbinkimbi, kuhlanganise wezokudla fibre yilezi:

• bran;
• isinkwa esivela ufulawa kakolweni;
• pasta kusukela durum ukolo;
• okusanhlamvu (oats, ibhali, nokunye okufana nokolweni, irayisi elinsundu , njll);
• okusanhlamvu (peas, ubhontshisi, udali);
• imifino (ocebile ikakhulukazi wezokudla Imicu yotshani ukholifulawa, iklabishi emhlophe, Brussels amahlumela, izaqathe, beet, parsley, ulethisi, radishes);
• izithelo (apula, ithini lamapheya, ezisawolintshi izithelo futhi al.), amajikijolo;
• amazambane.

Njengomthetho, carbohydrate ayinkimbinkimbi abe Inkomba ongaphakeme glycemic. Le mikhiqizo zinhle ukuyisebenzisa ukuze kwesisindo. Sithanda ukusho mayelana amazambane: e oyiyo, kuba carbohydrate eziyinkimbinkimbi, kodwa inkomba glycemic we eliphezulu kakhulu (70). Ngaphezu amazambane ecubuziwe aqukethe ushukela okuningi njengoba kule elula carbohydrate "okubi": amagremu 100 okhamiwe wahlanganiswa 4 tbsp. nezinkezo ushukela. Ngakho-ke, lo mkhiqizo kangcono hhayi kabi. Oluthandwayo kufanele inikwe okusanhlamvu, bran, okusabhontshisi, imifino kanye nezithelo. Le mikhiqizo aqukethe amavithamini, amaminerali kanye wezokudla fibre. Indima wezokudla fibre (i-cellulose, pectin) likhulu kakhulu umzimba wethu. zingabantu:

• ngcono motility (ukunyakaza) emathunjini, ekuvimbeleni ukuqunjelwa;
• lula umsebenzi uhambe kahle pheshana emathunjini, eshanela aphume konke "ukungcola" ezingadingekile ( "okubi" cholesterol, ushukela ngokweqile, ubuthi);
• Ziyakwazi ukudla ukuze nama-bacterium awusizo we microflora emathunjini.

Ngakho, eziyinkimbinkimbi noma carbohydrate "kancane" ezibhekwa "ewusizo" nomzimba womuntu.

Ngakho, lapha siye waphendula lo mbuzo: "Amakhabhohayidrethi" ewusizo "futhi" eziyingozi "- Uyini umehluko indlela?". Ngamafuphi: elula ( "okubi") carbohydrate kufanele liyancipha, kodwa eziyinkimbinkimbi ( "ewusizo") carbohydrate kufanele uyinaka futhi qiniseka ukuthi ufaka kubo ekudleni kwakho kwansuku zonke. Ngifisa sengathi ngabe impilo nokuphila isikhathi eside!