Imibuzo ehlobene nama-carbohydrates iphikisana kakhulu kulezi zinsuku. Izincomo zongoti bokudla okunempilo zithi cishe ingxenye yama-kilojoule ethu ivela ekudleni okunama-carbohydrate. Ngakolunye uhlangothi, sizwa ukuthi ama-carbohydrate adala ukukhuluphala kanye nesifo sikashukela sohlobo 2, nokuthi iningi lethu kufanele likugweme. Izingxabano ezinamandla zikhona nhlangothi zombili, okubonisa ukuthi isidingo sama-carbohydrate singumuntu ngamunye kuwo wonke umuntu. Kulesi sihloko, sizohlala ngokuningiliziwe ekuhlukaniseni ama-carbohydrate, futhi sicabangele usizo lwawo. Ama-carbohydrate, noma ama-carbohydrate, ama-molecule akhiwe ama-athomu e-carbon, i-hydrogen, ne-oxygen. Ku-dietetics, ama-carbohydrate ayingxenye yama-macronutrients, kanye namaprotheni namafutha. Ama-carbohydrate okudla awela ezigabeni ezintathu eziyinhloko:
- Ushukela: Amakhabhohayidrethi amnandi, amaketango amafushane. Isibonelo, i-glucose, i-fructose, i-galactose ne-sucrose.
- Isitashi: Amakhabhohayidrethi amade aguqulwa abe ushukela ohlelweni lokugaya ukudla.
- I-Fiber: Umzimba womuntu awumumbi i-fiber, kodwa ibalulekile ku-microflora yamathumbu "enhle".
Umsebenzi oyinhloko wama-carbohydrate ukunikeza umzimba amandla. Iningi lazo liguqulwa libe yi-glucose, esetshenziswa njengamandla. Ngaphezu kwalokho, ama-carbohydrate angaguqulwa abe ngamafutha (ukugcina amandla) ukuze asetshenziswe kamuva. I-fiber ihlukile: ayinikezi ngokuqondile amandla, kodwa "yondla" i-microflora yamathumbu enobungane. Ngokusebenzisa i-fiber, lawa mabhaktheriya akhiqiza ama-fatty acids.
- Ama-Polyalcohols nawo ahlukaniswa njengama-carbohydrate. Zinokunambitheka okumnandi, aziqukethe ama-calories amaningi.
Ama-carbohydrate aphelele ayi-fiber yemvelo futhi afaka imifino, izithelo, okusanhlamvu, amazambane, kanye nezinhlamvu eziphelele. Ama-carbohydrate acolisisiwe ama-carbohydrate agayiwe angenayo i-fiber: iziphuzo ezinoshukela ezinoshukela, amajusi ezithelo, izinto ezibhakiwe, ilayisi elimhlophe, isinkwa esimhlophe, ipasta, nokunye. Njengomthetho, ukudla okucolisisiwe kubangela ukukhuphuka kwamazinga kashukela egazini, okwenza ufise ukudla okunama-carbohydrate nakakhulu. Ngakho-ke, imithombo ye-carbohydrate egcwele ihlinzeka umzimba ngezakhi kanye ne-fiber ngaphandle kokubangela ama-spikes namaconsi kushukela wegazi. imifino. Kunconywa ukuzisebenzisa nsuku zonke, ngokuhlukahluka okuhlukahlukene. Izithelo. Ama-apula, ubhanana, amajikijolo nokunye. ubhontshisi. Udali, ubhontshisi, uphizi nokunye. Nuts: I-almond, i-walnut, i-macadamia, i-peanut, njll. okusanhlamvu okuphelele: i-quinoa, irayisi elinsundu, i-oats. Iziphuzo ezimnandi: Coca-Cola, Pepsi, njll. Amajusi ezithelo avaliwe: Ngeshwa, aqukethe inani elikhulu likashukela ocolile, onomphumela ofanayo neziphuzo ezinoshukela. Isinkwa esimhlophe: iqukethe imisoco embalwa kakhulu futhi ithinta kabi izinqubo ze-metabolic. Futhi u-ayisikhilimu, amakhekhe, ushokoledi, ama-french fries, ama-chips ... Kunzima ukunikeza iseluleko esisodwa esijwayelekile, isincomo ngenani lama-carbohydrate. Okujwayelekile ngakunye kuncike ezintweni eziningi, njengeminyaka yobudala, ubulili, isimo se-metabolic, umsebenzi womzimba, izinto ezithandwa nguwe. Abantu abanezinkinga zokukhuluphala ngokweqile, uhlobo lwesifo sikashukela sohlobo 2 bayazwela kuma-carbohydrate, futhi ukunciphisa ukudla kwabo kuzobonisa izinzuzo ezibalulekile.