Carbohydrate: ufuna ntoni kwaye kangakanani ukuba badle ngemini

Ukuze sibe ngokwabo kwaye ube nomdlandla, kufuneka nidle okulungileyo. Yokudla kufuneka beze iiprothini, amafutha kunye carbohydrate. Kunye nokunqongophala kwawo nawuphi na amacandelo umntu uziva ukungakhululeki, silale, yokuswela amandla, umkhuhlane.

Ukuqinisekisa eqhelekileyo yokusebenza ukuvumela namandla. Ntoni na ke? Ezi izinto iba umthombo wamandla. Ngenxa yokuba zilungiswa kwi glucose, umzimba uba esebenzayo kunye siphaphile. Ngoko kuyimfuneko ukwazi kufuneka zingaphi namandla ukuze kudla ngosuku ukuze kakubi impilo.

ukuba nombono

Carbohydrate - izinto eziphilayo equka carbon, ioksijini kunye hydrogen. Emzimbeni njengoko glycogen oluhlala malunga 2-3% kula. Igazi iqulethe glucose isixa-5 g Umntu uqeqesho, kokukhona ke yande glycogen.

Umzimba womntu uyakwazi nokulungelelanisa iicarbohydrate, kodwa amanani amancinane kakhulu, ngoko inkoliso yabo lalibonelelwa ngokutya. La macandelo ekutyeni zezityalo. Umzekelo, iinkozo omalunga 80%. A iswekile iqulethe 99,98% izinto ezinjalo. Inika umzimba amandla eyile silambile. Yintoni abayenzayo ngakumbi? Zibalulekile kwaye yimfuneko ukulungiselela amalungu amaninzi.

iintlobo

Phambi kokuba ufumanise ukuba kufuneka kangakanani ukutya iicarbohydrate, kufuneka babe nolwazi iimbono zabo. La macandelo i zimbiwa ingqondo kwaye zinika iimfuno zamandla abantu bonke.

Wekhabohayidreyiti:

• elula;
• ezintsonkothileyo;
• ukutya;
• Trudnousvoyaemye.

Kuba iintlobo ezilula ziquka iswekile, galactose kunye fructose. izinto ezinjalo bafakwe ngokukhawuleza kakhulu ukunyusa umgangatho iswekile egazini. Oogqirha ukuncoma abantu abaninzi kangangoko kunokwenzeka ukunciphisa carbohydrate ngokulula ukutya apha ekutyeni. Oku kuthetha ukuba kufuneka ukuba zidle ezincinci iswekile, ubusi, ziilekese.

carbohydrate Complex - na starch, glycogen, kwincindi, pectin. zokudla abaninzi yaleza ukuba aququzelele menu yakho ukuze ukuba yi-60% yakhiwa ekudleni. Izinto eziyimfuneko ukuze ukutya eyiyo iiprothini namafutha. Yintoni carbohydrate ifomu enzima? Bebonke asebenza kwiiproteni Yindibanisela hormone enzayim, nto kubalulekile ukuba umzimba uphela.

Ingaba ifayibha ibalulekile ukungondleki, nto leyo phantse ke ukudla emathunjini yaye alibhekiseli umthombo wamandla. Kodwa ezi carbohydrate trudousvoyaemye zibalulekile kwi inkqubo ekugayeni. Enkosi kubo, ngokuchukunyiswa umsebenzi amathumbu, ngcono ukugaya.

Starch ukuba kugaywe kancinci, kodwa kwithuba elide kwandisa iswekile egazini. Kwakhona kufuneka umzimba, kodwa sibe ngcathu. Material wadliswa irayisi, semolina, iitapile, isonka, kwetyiswe ngokukhawuleza ngaphezu kwabo kufuneka sasidla, buckwheat, Perlovka.

Glycogen, leyo igama otashi isilwanyana oluhlala kuzo izihlunu kunye zesibindi iiseli. It is iimveliso zezilwanyana. Eli candelo kudala bucala amandla, nto leyo nangaliphi na ixesha uyakwazi ukuba bavale yokunqongophala glucose emzimbeni.

Ngokungafaniyo carbohydrate ezilula kunye nezintsonkothileyo

Inika imvakalelo carbohydrate kuhluthe ezintsonkothileyo. Ntoni na ke? Ngezi bantu ixesha elide awufuni ukuba adle. Emva kokufumana ezi zinto emzimbeni kuthatha ixesha elide phambi kokuba zilungiswa kwi glucose. Olu didi lubandakanya kwincindi, starch, glycogen. izinto ezifana nayo imifuno, ukutya okuziinkozo, pasta.

carbohydrate ziyafuneka ukuze Ukwanda lula, kodwa emva kwexesha ibonakala yonke imvakalelo efanayo yindlala. Xa la macandelo emzimbeni, ukuba kamsinya ukuguquka ukuba glucose. Ngenxa yokuba umzimba uyasokola kunye nokuxhuma iswekile, ngoko uyixhome amafutha emzimbeni kwemfuneko. Ngako oko abantu ngokukhawuleza nenzaliseko. Ezi ziqendu equlethwe iswekile, ziilekese, iidiliya, iibhanana, iibhiskithi, umbona, irayisi emhlophe.

imisebenzi

Umntu ngamnye kufuneka kudla iicarbohydrates. Into abayifunayo, uyakwazi ukuchaza unikwe kwimisebenzi yazo engundoqo:

• Kuba zingumthombo amandla ebuchotsheni.
• Ukugcina umoya okanye ubunzulu kwizihlunu zomzimba.
• Khusela umzimba ekukhuleni iintsholongwane ethunjini.
• Shukumisa nokwenziwa elungileyo kwamafutha.
• carbohydrate abaninzi zizityebi ifayibha, ngoko ukusebenzisa kwabo ayikho ukuqhina kunye nezinye izifo.

Le misebenzi iyimfuneko ukuze impilo yabantu. Kodwa kwakunye nayiphi na eminye amacandelo, iikhabhohayidrethi kufuneka niphetshethwe moderation. Oku kuya kuthintela ukuvela izifo.

nezinye iimpawu

Umntu kufuneka utye ukutya ezinomthamo organic amacandelo, ukwenzela ukuthintela ukugxagxiseka eziphilayo. Wekhabohayidreyiti ufuneka ukuze amajoni omzimba, ukunciphisa ingozi njengomkhuhlane. Baxhasa umzimba, ukukhusela ngokuchasene ekunqandeni igazi.

Kunye iiproteni bachaphazela ukuyilwa emzimbeni, iienzymes, iikhompawundi ezahlukeneyo. Ezi zixhobo eziphilayo ziqukiwe Yindibanisela RNA, DNA, ATP. Kuxhomekeke kubo 70% yomsebenzi lwamandla engqondweni.

imithombo carbohydrate

carbohydrate sele iswekile, iilekese, itshokolethi, iziqhamo womile. Ukuba zikhona baking - waffles, iikeyiki, namnandi. Isonka, ipasta, kakhulu, kukho umthombo weli. Ukuba imveliso iye iswekile kunye nomgubo, ukuba carbohydrate ukuzila. Baya singasondeli dieters yakho idayethi abadlali.

carbohydrate Complex afumaneka okuziinkozo - buckwheat, irayisi, uMofokeng kunye nee- mbotyi - ertyisi, neembotyi, neentlumaya. Ba izonka esibizwa ngokuba. La macandelo kufuneka abandakanye ekutyeni, njengoko zithathwa njengomthombo wamandla ingqondo kunye nezihlunu. A ngomlinganiselo carbohydrate na iibhanana, iidiliya, ePersimmon. Le berry ezimuncu okanye iziqhamo, incinci kuyo izinto ezinjalo. Kuba ukutya carbohydrate ziquka iitapile, ijusi. Ubuncinane ezi zinto kwi curd, ubisi, itshizi. Ukuba utya oku kutya ngokulinganisela, abayi kwenzakalisa impilo yakho.

Ukungabi nokunyoluka

Ambalwa carbohydrate kuphazanyiswa yokucolwa kwamafutha kunye iiprothini, kunjalo amacandelo eziyingozi yande emzimbeni. Ngenxa yoko, pH-balance kutshintshwe imeko asidi. Njani na bafumanise ukuba nguwe akwanelanga ezi zinto emzimbeni? Iimpawu ngazo njengoko silale, buthathaka, indlala, intloko kunye isicaphucaphu. Ukuphucula imeko yenu, kuyimfuneko ukuquka carbohydrate ukutya. Oku kuya kwandisa inani iswekile yegazi, ukuphucula kakuhle-ntle.

Kukho iimeko carbohydrate kwemfuneko. Oku kukhokelela ukutyeba, ukunyusa amanqanaba insulin. Ukuba usoloko ukutya okuninzi ukutya, oko kubonakale seswekile afihlakeleyo. Oogqirha bathi carbohydrate kwemfuneko ebangela ukuvuthuluka pancreas. Abantu abanesifo seswekile kufuneka angadli kakhulu zezi ntlobo zokutya ukwenzela ukuthintela iingxaki. Kungenxa yoko le nto kubalulekile ukwazi ukuba kufuneka kangakanani ukutya iicarbohydrate.

namazinga

Zokudla bakholelwa ukuba la macandelo kufuneka kulingana 45-55% lweekhalori iyonke ngosuku. Zingaphi grams wekhabohayidreyiti kufuneka ngosuku kuwe? Kuthatha akukho ngaphantsi kwe 130 grams. Lo mgaqo kufuneka ilandelwe ukuthintela ukuvela izifo.

Zingaphi grams wekhabohayidreyiti kufuneka xa uhleli ungenzi nto kuwe? Oogqirha Siyaleza 4 g ngamnye 1 kg ubunzima bomzimba. imigangatho ezinjalo akusafuneki ukuba bawuthwale amadoda kwanabafazi. abantu esebenzayo ifuna 5-6 g nganye 1 kg ubunzima bomzimba, kwaye mobile - 6-7 g kuquka abantu izihlandlo ezi-3 ngeveki ukwenza ezemidlalo kwiqela lokugqibela.

Iimbaleki kufuneka zitye 8-10 grams wekhabohayidreyiti nganye 1 kg ubunzima. Ekubeni bantu baye kuqeqesho lokukhulisa amandla kakhulu, ubungakanani organic amacandelo zivutha ngokukhawuleza. Ukuba ulandele le mithetho elula, ungaba ixesha elide ukuze uzikhusele wena evela kwinani izifo.

izincomo

Ukuba ukudla kufanelekile yaye isempilweni kunceda ilungile. Ukutya kufuneka zinokohluka. Kufuneka kuphela iikhabhohayidrethi kodwa iiproteni, amafutha. Ukuba ufuna iilekese, kungcono ukuba ukukhetha ukutya okunempilo, ezifana ubusi, iziqhamo ezomisiweyo, iziqhamo ezifreshi. Bekuya kuba confectionery ngcono.

Ukuze ukuphelisa okulula ezingeyomfuneko, le menu kufuneka ibandakanye carbohydrate ezintsonkothileyo. Zokudla bancome imini itye-20% elula 80% components ezintsonkothileyo. Ungatyanga maze bangayityi carbohydrate, ezifana iibhanana kunye iidiliya. Ngenxa yezi amashwamshwam ngokukhawuleza imvakalelo yindlala, ngoko abantu baya kudla calories ngaphezulu.