Okuqukethwe
Ku-dietetics ethandwayo, kunesimo esididayo ma-carbohydrate. Abasekeli bokudla okunama-carb aphansi bakubona njengembangela enkulu yokukhuluphala, futhi abamele ukwehlukaniswa kokudla ngenkomba ye-glycemic bayaqiniseka ukuthi ama-carbohydrate angaba "mabi" futhi "abe mahle." Lokhu akulishintshi iqiniso lokuthi ama-carbohydrate awumthombo oyinhloko wamandla emzimbeni. Banikeza amandla namandla okuqeqeshwa, baqinisekise ukusebenza kobuchopho, inhliziyo, isibindi, babambe iqhaza ekulawuleni ukwakheka komzimba kwamafutha namaprotheni, futhi kuyadingeka ekusebenzeni okujwayelekile kwesistimu yezinzwa neyemisipha.
Ayini ama-carbohydrate
Kunezinhlobo ezintathu zama-carbohydrate: elula (i-mono- ne-disaccharides), eyinkimbinkimbi (isitashi), i-fiber (i-fiber yokudla).
- Ama-carbohydrate alula zibizwa kanjalo ngenxa yesakhiwo sazo esilula, lapho kukhona izakhi ezingu-1-2 kuphela (i-glucose, i-fructose, i-lactose). Zinambitheka kamnandi futhi zingancibilika emanzini. Ama-carbohydrate alula angena ngokushesha emathunjini futhi akhuphule kakhulu amazinga kashukela egazini, okuholela ekukhululweni okufanayo okubukhali kwe-hormone insulin ngamanyikwe. Imithombo eyinhloko: ushukela, uju, ujamu, ufulawa omhlophe, izinto ezibhakwayo, i-confectionery. Ama-carbohydrate alula atholakala nasezithelweni ezomisiwe, izithelo, amajikijolo, nemikhiqizo yobisi.
- Amakhabhohayidrethi ayinkimbinkimbi zibizwa ngochungechunge lwabo olude lukashukela, olubavumela ukuthi bagaywe futhi bangene kancane, kubangele ukwanda okulingene kwamazinga kashukela, kunikeze umuzwa wokugcwala, futhi kusetshenziselwe amandla kunokuba kugcinwe emafutheni. Imithombo emikhulu: Zonke izinhlamvu, ngaphandle kwelayisi eliphucuziwe kanye ne-semolina, isinkwa nofulawa ophelele we-okusanhlamvu, imidumba, amazambane abhakwe, isinkwa kanye ne-pasta eyenziwe ngofulawa we-durum.
- I-Fiber imelela ingxenye eqinile yemikhiqizo yezitshalo - i-cellulose ne-hemicellulose, i-pectin, i-lingin, izinsini. I-fiber yehlisa ijubane ukumuncwa kukashukela namafutha, yehlisa ukukhishwa kwe-insulini ngokuphendula ukudla okunama-carbohydrate, ithuthukisa ukugeleza kwamathumbu, futhi ikusiza ukuthi uhlale uzizwa ugcwele. Imithombo eyinhloko: imifino engeyona isitashi, okusanhlamvu okungahlutshiwe kanye nemifino, i-bran, izithelo ezintsha namajikijolo.
Ingabe umzimba udinga ama-carbohydrate amangaki?
Umuntu ophilile ongalahli isisindo ngesisindo esejwayelekile kanye nempilo ejwayelekile asebenzayo udinga ukusebenzisa u-3,5-4,5 g wama-carbohydrate ikhilogremu ngalinye lesisindo sakhe. Abantu abaphila impilo esebenzayo noma abasebenza kanzima basebenza kanzima badinga ama-carbohydrate amaningi, futhi abantu abaphila impilo yokuzihlalela badinga okuncane.
Kulabo abanciphisa isisindo, inani lansuku zonke lama-carbohydrate libalwa ngokususa okujwayelekile kwamaprotheni kanye nenqubo evamile yamafutha kusuka ekudleni okuphelele kwekhalori. Isibonelo, intombazane esebenzayo engama-80kg ilandela ukudla kwekhalori le-1500. Uyazi ukuthi kunama-calories angu-4 kugremu elilodwa lama-carbohydrate namaprotheni, nama-calories ayi-9 kugremu elilodwa lamafutha.
Awukho umqondo "wezinga le-carbohydrate". Inani lama-carbohydrate likhethwa ngakunye ngemuva kwesilinganiso samafutha nesilinganiso samaprotheni esivele sibaliwe, bese liyalungiswa ngokuya ngomsebenzi, isisindo kanye nokuzwela kwe-insulin. Ngokukhushulwa kwe-insulin okwandisiwe, kudingeka ama-carbohydrate amancane, futhi ngemfihlo ejwayelekile, ngaphezulu.
Inani eliphelele lama-carbohydrate ekudleni okunomsoco akufanele libe ngaphansi kwe-100 g ngosuku. Imithombo eyinkimbinkimbi kufanele ibheke ku-70-80%, futhi i-20-30% elula (kuhlanganise nezithelo, izithelo ezomisiwe, imikhiqizo yobisi). Isilinganiso sansuku zonke se-fiber singama-25 g. Akunzima ukukuqoqa uma udla isamba esikhulu semifino nezitshalo ezingenasitashi, khetha okusanhlamvu okungahlutshiwe, okusanhlamvu okuphelele noma isinkwa se-bran esikhundleni somhlophe.
Luyini usongo lokushoda nolweqile kwama-carbohydrate
Ukweqisa kwama-carbohydrate ekudleni kuholela ekwandeni kokuqukethwe kwawo kwekhalori nokuzuza kwesisindo, futhi lokhu kuholela ekukhuluphaleni nakwezinye izifo. Ngokwanda kokufihlwa kwe-insulin nenani elikhulu lama-carbohydrate, isimo sempilo siba sibi, ukozela, ukuphelelwa amandla nokunganaki kuvame ukuzwakala.
Ngokushoda kwama-carbohydrate, ukusebenza kwengqondo, ukusebenza kuyawohloka, uhlelo lwehomoni luyaphazamiseka - izinga leptin liyancipha, izinga le-cortisol liyakhuphuka, ukukhiqizwa kwama-neurotransmitters kuyaphazamiseka, okungadala ukuqwasha noma ukudangala. Uma ukwehla kwama-carbohydrate kuhambisana nokuvinjelwa okunamandla nokwedlulele kwama-calories, khona-ke ukukhiqizwa kwamahomoni wegilo kanye namahomoni ezocansi kuyaphazamiseka. Ukushoda kwama-carbohydrate kuhlala kuhambisana nokushoda kwe-fiber, futhi lokhu kuphazamisa indle futhi kuholele ezinkingeni zamathumbu.
Izidingo ze-carbohydrate zingazodwana. Abantu abasebenzayo nabazivocavoca njalo abanesisindo esijwayelekile nemfihlo ejwayelekile ye-insulin banamazinga aphezulu kunabasebenzi basehhovisi abakhuluphele ngokweqile futhi banamazinga aphezulu e-insulin. Lapho ukhetha isilinganiso sakho, qala kokuqukethwe kwekhalori ekudleni, ukudla kwansuku zonke kwamaprotheni namafutha. Gcina ibhalansi ekudleni phakathi kwama-carbohydrate ayinkimbinkimbi futhi alula, futhi futhi ungehlisi inani eliphelele elingaphansi kwe-100 g ngosuku.