Carbohydrate: lokho ofuna futhi kungakanani udle ngosuku

Ukuze bazithokozise futhi ube nomdlandla nomfutho, kumelwe udle kwesokudla. Ukudla okufanele sehlele amaphrotheni, amafutha kanye carbohydrate. Nokushoda enye yezingxenye umuntu enomuzwa ukungakhululeki, ukucobeka, ubuthakathaka kanye umkhuhlane.

Qinisekisa ukusebenza evamile uvumele carbohydrate. Yiziphi? Lezi izinto iwumthombo wamandla. Ngenxa yokuthi kusetshenzwe yi-glucose, umzimba iba esebenzayo kakhulu futhi uqaphile. Ngakho kubalulekile ukwazi ukuthi zingaki carbohydrate udinga kudla ngosuku ukuze hhayi ukulimaza impilo.

Umcabango

Carbohydrate - izinto zokwakha eziphilayo ehlanganisa carbon, umoya-mpilo, i-hydrogen. Emzimbeni njengoba glycogen aqoqana mayelana 2-3% kulezi zingxenye. Igazi liqukethe glucose in isamba 5 g Umuntu oqeqeshiwe, kulapho-ke kungaba buthelela glycogen.

Umzimba womuntu uyakwazi synthesize carbohydrate, kodwa izinombolo ezincane kakhulu, ngakho-ke iningi lazo nokudla. Lezi zingxenye ku ukudla isitshalo. Ngokwesibonelo, okusanhlamvu labangaba ngu-80%. A ushukela iqukethe 99,98% zezinto zokusebenza ezinjalo. Linikeza umzimba amandla okungukuthi carbohydrate. Yini benza? Zibalulekile futhi kunesidingo sokuba ukusebenza kwezitho eziningi.

izinhlobo

Ngaphambi uthole malini udinga ukudla carbohydrate, kufanele ukujwayelana imibono yabo. Lezi zingxenye Uyi izakhi ubuchopho futhi ahlinzeke izidingo zamandla bonke abantu.

Carbohydrate yilezi:

• elula;
• kulokulukhuni
• siyagwinyeka;
• Trudnousvoyaemye.

Ukuze izinhlobo elula zihlanganisa glucose, galactose futhi fructose. Izinto ezinjalo esikuthola ngokushesha futhi kakhulu ukwandisa izinga ushukela egazini. Odokotela batusa ukuba abantu abaningi ngangokunokwenzeka ukuze kukhawulwe carbohydrate kalula digestible ekudleni. Lokhu kusho ukuthi kudingeka zidle kancane ushukela, uju, amaswidi.

carbohydrate ayinkimbinkimbi - kuyinto isitashi, glycogen, i-cellulose, pectin. izazi zokudla abaningi batusa ukuhlela imenyu yakho kangangokuba 60% sakhiwa ama-carbohydrate. Izinto ezidingekayo ukuze umzimba efanele amaprotheni namafutha. Yiziphi carbohydrate ifomu eziyinkimbinkimbi? Ndawonye babesebenza ngamaprotheni zamagama hormone kanye enzyme, okuyinto ebaluleke for wonke umzimba.

Ingabe fibre ebalulekile yokudla, okuyinto cishe kungukuthi kugaywe e amathumbu ayibhekiseli kumthombo wamandla. Kodwa lezi carbohydrate trudousvoyaemye ibalulekile inqubo ukugaya. Siyabonga kubo, zishukunyiswa umsebenzi emathunjini, ngcono ukugaya.

Starch kugaywe kancane, kodwa isikhathi eside kwandisa ushukela egazini. Kudingeka futhi umzimba, kodwa ngokulinganisela. Material ukusuthiswa irayisi, semolina, amazambane, isinkwa, kugaywe ngokushesha naleyo kufanele amabele, nokunye okufana nokolweni, Perlovka.

Glycogen, okuyinto has igama isitashi isilwane aqoqana muscle isibindi amaseli. Kungenxa imikhiqizo yezilwane. Uphiko kudala ngaphansi amandla, okuyinto nganoma isiphi isikhathi kuyaphazamisa ziyakwazi ukuzivumelanisa nalolu bikho glucose emzimbeni.

Ngokungafani carbohydrate elula futhi eziyinkimbinkimbi

Inikeza umuzwa satiety eziyinkimbinkimbi carbohydrate. Yiziphi? Nalaba bantu isikhathi eside ungafuni ukudla. Phezu kokuthola lezi izinto emzimbeni kuthatha isikhathi eside ngaphambi kokuba kusetshenzwe yi-glucose. Lesi sigaba sihlanganisa i-cellulose, isitashi, glycogen. Izinto ezinjalo kufanele e nemifino, okusanhlamvu, pasta.

carbohydrate elula ayadingeka ukuze ukugcwaliswa lula, kodwa ngemva kwesikhashana zonke umuzwa ofanayo indlala livela. Lapho lezi zakhi zegazi kukhona emzimbeni, basuke ngokushesha aguqulwa ukuba glucose. Ngenxa yokuthi umzimba nobunzima ushukela kuzuba, bese ubonisa it in the yamafutha amaningi emzimbeni. Ngakho-ke abantu ngokushesha ukugcwala. Lezi zingxenye eziqukethwe ushukela, amaswidi, amagilebhisi, ubhanana, amabhisikidi, ummbila, irayisi elimhlophe.

imisebenzi

Umuntu ngamunye kufanele kudle carbohydrate. Labakudzingako, ungakwazi ukutshela kusuka imisebenzi yabo eyisisekelo:

• Awumthombo wamandla ubuchopho.
• Gcina ithoni ezicutshini zomzimba.
• Vikela umzimba kusuka ukukhula webhaktheriya esiswini.
• Zishukumisa nokwenziwa ezinhle amafutha.
• carbohydrate Ziningi okune-fibre, ngakho ukusetshenziswa kwabo akuyona ukuqunjelwa kanye nezinye izifo.

Lezi imisebenzi ezidingekayo ukuze impilo yabantu. Kodwa kanye nanoma iyiphi enye yezingxenye, ama-carbohydrate ziphele ngokulinganisela. Lokhu kuzovimbela ukuvela izifo.

nezinye izici

Umuntu kufanele udle ukudla nge okuqukethwe izingxenye organic ukuvimbela Ukuwohloka umzimba. Amakhabhohayidrethi ezidingekayo ukuze amasosha omzimba, kuncishiswe ingozi imikhuhlane. Asekela umzimba, ukuvikela igazi ekunqandeni.

Kanye amaprotheni ezisithintayo ukwakheka kwama-hormone, ama-enzyme, compounds ezahlukene. Lezi zingxenye organic zifakwe zamagama RNA, DNA, ATP. It kuncike kubo 70% umsebenzi amandla ebuchosheni.

imithombo carbohydrate

carbohydrate elula ku ushukela, candy, ushokoledi, izithelo ezomisiwe. Zikhona baking - waffles, amakhekhe, namabhanisi. Isinkwa, pasta, futhi, kukhona umthombo yalolu ketshezi. Uma umkhiqizo has ushukela nofulawa, zingabantu carbohydrate okusheshayo. Benicwasa kusukela ekudleni kwakho dieters nabagijimi.

carbohydrate ayinkimbinkimbi atholakala okusanhlamvu - nokunye okufana nokolweni, irayisi, Hercules nokusabhontshisi - uphizi, ubhontshisi, udali. Ziyakwazi isinkwa wholemeal. Lezi zingxenye kufanele afake Ukudla, njengoba bebizwa kubhekwa umthombo wamandla ubuchopho kanye nemisipha. Inani elimaphakathi carbohydrate ungaphakathi ubhanana, amagilebhisi, Persimmon. I berry omuncu noma izithelo, ama-kancane ke izinto ezinjalo. Ukuze ukudla carbohydrate zihlanganisa amazambane, juice. Okuncane yalezi izinto kule izaqheqhe, ubisi, ushizi. Uma udle lokhu kudla ngokulinganisela, ngeke ukulimaza impilo yakho.

Ukungabi futhi ngokweqile

Nokushoda carbohydrate siyabhubha umzimba kwamafutha namaprotheni, Nokho izingxenye eziyingozi buthelela emzimbeni. Ngenxa yalokhu, pH-ibhalansi ishintshelwa isimo asidi. Unquma kanjani ukuthi akwanele yalezi izinto emzimbeni? Izimpawu engaveza njengoba ukucobeka, ubuthakathaka, indlala, ubuhlungu bekhanda nesicanucanu. Ukuze uthuthukise isimo sakho, kubalulekile ukufaka carbohydrate ukudla. Lokhu kuzokwenza ukwandisa inani likashukela egazini, ngcono inhlalakahle.

Kukhona amacala carbohydrate ngokweqile. Lokhu kuholela ukukhuluphala, ukwandisa amazinga insulin. Uma njalo sidle ukudla, kungase kuvele isifo sikashukela esicashile. Odokotela bathi carbohydrate ngokweqile kubangela Ukuwohloka kwamanyikwe. Abantu abanesifo sikashukela kufanele angadli eziningi lokhu kudla ukuze kuvinjelwe izinkinga. Yingakho kubalulekile ukwazi ukuthi kungakanani udinga ukudla carbohydrate.

kwezinkambiso

Izazi zokudla bakholelwa ukuthi lezi zingxenye ungakwazi ukukwenza kufanele kulingane 45-55% of kilojoule Imininingwane ngosuku. Zingaki amagremu carbohydrate udinga ngosuku? Kuthatha engengaphansi kwengu-130 amagremu. Lo mthetho kumele ilandelwe ukuvimbela ukuvela izifo.

Zingaki amagremu carbohydrate udinga ngesikhathi ukuphila umzimba? Odokotela batusa ukuba 4 g ngalinye 1 kg esisindo. ukunquma izindinganiso ezinjalo kudingeka baphathe kokubili amadoda nabesifazane. Abantu abaningi asebenzayo zidinga 5-6 g ngalinye 1 kg esisindo kanye neselula - 6-7 g ukufaka abantu babe izikhathi okungenani 3 ngesonto enze ezemidlalo eqenjini zokugcina.

Abasubathi kudingeka udle 8-10 amagremu carbohydrate ngalinye 1 kg isisindo. Njengoba abantu abanjalo ukuqeqeshwa okukhulu amandla, inani izingxenye organic ashise ngokushesha. Uma ulandela le mithetho elula, ungaba isikhathi eside ukuze uzivikele eziningi izifo.

izincomo

Ukuba Ukudla kufanelekile futhi unempilo kusiza lesifanele. Ukudla kufanele nhlobonhlobo. Aludingi nje carbohydrate kuphela kodwa futhi amaphrotheni, amafutha. Uma ufuna amaswidi, kungcono ukuba ukhethe ukudla okunempilo, ezifana uju, izithelo ezomisiwe, izithelo fresh. Kungaba confectionery kangcono.

Ukuqeda Ungadla ezingadingekile, imenyu kuzomele sifake carbohydrate ayinkimbinkimbi. Izazi zokudla zitusa ngosuku ukudla 20% elula 80% izingxenye eziyinkimbinkimbi. Esiswini esingenalutho akufanele badle carbohydrate elula, ezifana ubhanana namagilebhisi. Ngenxa yalezi Ungadla ngokushesha umuzwa indlala, ngakho abantu ngeke uqede kilojoule angaphezu.