Wekhabohayidreyiti 'luncedo' yaye 'yingozi' - Zahlukene njani?

Carbohydrate kunye iiproteni kunye amafutha njengesakhi esibalulekileyo ebalulekileyo ukutya. Noko ke, isimo sengqondo ngokubhekisele kuzo zonke ezahlukeneyo. Abanye abantu, ingakumbi ngabalandeli izidlo ecaleni phantse ngokupheleleyo izakhi ukudla imihla ngemihla, ucinga ukuba lo mthombo uphambili ngamanqatha ongaphezu kwemfuneko esisu kunye tsillyulita, ngoxa abanye, phezu koko, sebenzisa carbohydrate kukuninzi awunandaba ubunzima kunye nezempilo. Ngoko ke yintoni na inyaniso? Ukuze uqonde lo mbuzo, kufuneka siqonde isizathu sokuba umzimba wethu kufuneka iikhabhohayidrethi, kwakunye ukufumanisa ukuba: "ayidrethi" luncedo "yaye" yingozi "- Zahlukene njani?" Makhe siqale ...

Nolwazi carbohydrate ...

Wekhabohayidreyiti umthengisi amandla siphambili ngamnye kuthi. Emzimbeni, bonke iikhabhohayidrethi ziba glucose - sugar elula ngokwayo. glucose Eminye ithunyelwa kuzo zonke izihlunu zomzimba kunye like "amafutha" itshile ukwenza icarbon dioxide, amanzi kunye umlinganiselo othile wamandla. Inxalenye amandla sezikhutshiwe echithwa kwiimfuno ezahlukeneyo komzimba (ukwetyisa, ukuphefumla, ukubona, ukucinga, njalo njalo), kunye nabanye - uya kuba umsebenzi ngokwasemzimbeni (ukucoca ikhaya, ahambe epakini, ukudlala imidlalo, ukudanisa, ukufaneleka, njalo njalo) . Ukongeza, siye sixhomekeke izakhi kunye nawe ucinga, ubukrelekrele kunye nengqwalaselo, kuba iiseli zemithambo-luvo zizinto kuphela amandla iswekile yegazi.

Umdla! Indlela balahle ebuhlungu ngaphandle iipilisi? Ngokuqhelekileyo, intloko ebuhlungu ngenxa ukuphazamiseka yegazi kunye namandla ebuchotsheni. Kulo mzekelo, unokuba ikomityi exabiseke yeti emnandi. Tea iqulethe caffeine, leyo dilates imithambo yegazi yaye kuphucula ithombo legazi yobuchopho, nokungenisa iswekile yegazi kondla iiseli zemithambo-luvo.

Kwi indlela apho inqanaba eswekile yegazi isitali, kuchaphazela ukwenziwa kwawo nawuphi kunye nawo onke amaziko kwaye, ngenxa yoko, impilo yethu kunye nawe. Ummiselo yi 80-120 milligrams glucose 100 mililitha igazi nganye. Ukuba inqanaba eswekile yegazi lihla ngezantsi eziqhelekileyo, ngoko ibekwe kweendonga nemithambo ye receptors-luvo enezo kwaye sizithumelayo ubuchopho "libonisa yindlala." Ngoko ke ingqondo ugqiba ukuba amthathe engekhoyo glucose yakhe. Kulo mzekelo, kukho iindlela ezintathu ... It kunokusivala ukuba ukuswela glucose evela koovimba carbohydrate ezizodwa, ebizwa ngokuba yi-glycogen, nto leyo ibekwe imisipha wesibindi. Kodwa ukuba yinto engento, iiseli zobuchopho babuyelayo uncedo emafutheni okanye iiprothini, uthabathe amandla kubo. Ukuba amaqondo eswekile yegazi ziphakamile kunesiqhelo, ngoko ke excess aguqulwa abe ngamanqatha.

Ngoko ke, xa kufikelelwa carbohydrate ukutya, kufuneka zilandele ngqo le "imin yegolide." Imfuneko yemihla ngemihla carbohydrate ayikho ngaphezulu kwe-3.5 g 1 kg ubunzima bomzimba ngalinye. Thabatha umzekelo, esinobudlelane ngalo: Ukuba ubunzima wakho 70 kg, ngoko imini kufuneka ukuba udle ubuncinane 245 grams carbohydrate. Kwiimbaleki nabantu bamatasa yezandla, eli nani liphezulu.

Kubalulekile ukuqaphela ukuba into ebalulekileyo nje kuphela inani carbohydrate, kodwa umgangatho wabo. Oku kuzisa ukuba isihloko "nezingalunganga" iikhabhohayidrethi "ezilungileyo" ...

yonke inyaniso ngeengozi carbohydrate "ezilula"

carbohydrate kufuneka isakhiwo lula. Ezi ziquka glucose aqhelekileyo kunye fructose (efumaneka yeziqhamo, jam nobusi) kunye galactose (a yinxalenye ubisi). Wangena iphecana zesisu, ku carbohydrate umzuzu elula egazini ze ke bamnikele kuzo zonke izihlunu zomzimba. Ngenxa kule impahla iswekile ezilula nezaziwa 'ukuzila. " Xa uqala kuqala, i isondela 'umfanekiso enemibala ": iswekile elula nghena umzimba, phantse kwi nakusekuqhwanyazeni yambonelela amandla kuyimfuneko. Noko ke, asingabo bonke emangalisayo kangaka ...

iswekile Simple, ukuba isalathiso eliphezulu Glycemic, kabukhali ukukhulisa amaqondo eswekile yegazi. Ukuze umoyisele zonke, "endaweni yayo", lo injeke ukhupha yincindi okhethekileyo - insulin. Insulin elihambisa wangena iswekile yegazi iiseli. Ngenxa yoko, izinga glucose naye kabukhali zancitshiswa, chemoreceptors bayaziswa ingqondo, kwaye, yena, baqale uzive nokuba ulambile ngakumbi. Noko ke, ayipheli apho eli yingozi carbohydrate ezilula ...

Eyona nto kukuba iiseli bayakwazi ukuthatha imali encinane glucose, kwaye ezinye aguqulwa abe ngamanqatha. Le nenqatha, ke, isetyenziselwa injongo eyenzelwe yona: inxalenye yayo ekufakwa phezu kwezona ndawo iphambili zomzimba yethu (kwi emathangeni, isisu); enye - ziqina enyama yangaphakathi (ngoko ekuthiwa kukutyeba visceral); ngokuvula emthonjeni yesithathu kunye "nezingalunganga" cholesterol, leyo kamnandi ibekwe ecaleni iindonga imithambo yegazi, uvimba izicatshulwa ngoko ukuphazamisa egazini kunye nokwandisa uxinzelelo lwegazi.

Kubalulekile ukuba kuqatshelwe ukuba kukutya kakhulu iswekile ngokukhawuleza kungakhokelela kwimeko yokuxhomekeka kwi yokugqibela. Oku kungenxa yokuba insulin eyenziweyo eshukumisa imveliso serotonin - ". Hormone uyolo novuyo 'i Mhlawumbi zonke kuye olu hlobo imeko apho ingqiqo yokoyika, uchulumanco efana "nokubamba" kamnandi.

Ngoko, xa ipateni ngasentla iphindwe ixesha elide, kukho amathuba yokuphuhlisa ezi zifo zilandelayo:

• 2tipa seswekile (iiseli zomzimba ulahlekelwe uvakalelo lwabo insulin, kwakunye ikhono lokunciphisa iswekile, nto leyo egazini uba "elimnandi ');
• yamafutha (ukuyilwa umonakalo cholesterol iindonga imithambo yegazi);
• lwegazi (high blood pressure);
• Izifo sentliziyo (stroke, isifo sentliziyo kunye nezinye);
• umhlaza (iiseli umhlaza kwakhona ukondla iswekile);
• samathambo;
• ukuvela abatyebe;
• yidityaniso.

Ngoko ke, kucacile ukuba eziyingozi kukutya kakhulu carbohydrate "fast" elula. Bona zithathwa ukuba abe yingozi emzimbeni womntu. Yintoni equkethwe iikhabhohayidrethi 'ingozi "?

Imithombo ezilula (eziyingozi) carbohydrate:

• sugar;
• iilekese (iilekese, ehla, iikeyiki, cookies, namakhekhe);
• irayisi emhlophe;
• isonka esimhlophe;
• ishq amabele;
• semolina;
• ipasta ngomgubo;
• zeesiriyeli instant noodles;
• ubusi;
• incindi yeziqhamo, iziselo;
• iziqhamo kamnandi, kunye nemifuno.

Ukutya ngasentla kufuneka kutyiwa kukuninzi ubuncinane. Ukuba ufuna ukuphucula impilo yakho okanye ukususa ubunzima extra, ngoko ke engcono kungaba ukubandakanya kwisidlo sakho yemihla ngemihla iziqhamo kunye nemifuno yokuba sinamazinga index Glycemic.

Kaloku, siye sadibana kunye "nezingalunganga" elula iikhabhohayidrethi (fast). Kwaye kananjalo usebenza carbohydrate 'luncedo'?

carbohydrate Complex - ezintle ukuba umzimba?

Kukho kwakhona kwi belingana carbohydrate ezintsonkothileyo zesiqhelo. Ezi carbohydrate babe isakhiwo ezinokuntsonkotha, ke ngoko, ziba glucose angene egazini kancinci. Ngenxa le mfanelo kwenzeka ukunyuka okukhulu glucose egazini kunye nokukhululwa oluninzi insulin. Iiseli zomzimba zifumana unikezelo glucose ukuba kufuneka, yaye siziva ndihluthe ixesha elide. Ngapha koko, akukho nto ukufumba iswekile agqithisileyo, nto leyo iguqulelwa amafutha emzimbeni.

carbohydrate ezide, ukutya (starch) kunye indigestible (ifayibha zemifuno). Imithombo carbohydrate ezintsonkothileyo, kuquka fibre zezi:

• bran;
• isonka ngomgubo wengqolowa;
• ipasta evela durum kwengqolowa;
• ukutya okuziinkozo (oats, nerhasi, buckwheat, irayisi ngebala , njl);
• imidumba (ertyisi, neembotyi, neentlumaya);
• imifuno (ingakumbi zizityebi abakudlayo okuzenzela cauliflower, ikhaphetshu emhlophe, eBrussels ehluma, iminqathe, beetroot, parsley, lettuce, radish);
• iziqhamo (apile, amapere, iziqhamo yesitrasi kunye al.), amaqunube;
• amazambane.

Njengomgaqo, carbohydrate complex yokuba sinamazinga index Glycemic. Ezi mveliso okulungileyo ukusebenzisa ukunciphisa umzimba. Singathanda ukuba athi malunga iitapile: kubume bayo, le carbohydrate enzima, kodwa ke isalathiso Glycemic of a eliphezulu kakhulu (70). Ukongeza iitapile ezicujiweyo ibe iswekile kangangoko kwi elula "nezingalunganga" iikhabhohayidrethi: 100 grams ezicujiweyo 4 tbsp. amacephe iswekile. Ngoko ke, le mveliso ilungile hayi. Kuqala kufuneka inikwe okuziinkozo, bran, iimbotyi, imifuno kunye neziqhamo. Ezi mveliso zineevithamini, iiminerali kunye nefayibha zokutya. Indima fibre (kwincindi, pectin) inkulu kakhulu ukuba imizimba yethu. zezi:

• ukuphucula motility (intshukumo) emathunjini, ukuvimbela ukuqhina;
• lula lisebenze kakuhle iphecana zesisu, betshayela kulo lonke "engabalulekanga" engeyomfuneko ( "okubi" cholesterol, iswekile agqithisileyo, ubuthi);
• Kukudla ukuba iintsholongwane abangabaxhamli microflora emathunjini.

Ngenxa yoko, enzima okanye carbohydrate "slow" babonwa "luncedo" umzimba womntu.

Ngoko ke, apha ke waphendula lo mbuzo: "ayidrethi 'luncedo' yaye 'yingozi" - Zahlukene njani? ". Ukushwankathela: elula iikhabhohayidrethi ( "embi") kufuneka kuncitshiswe, kodwa entsonkothileyo ( "luncedo") iikhabhohayidrethi kufuneka sinikele ingqalelo ngakumbi yaye uqiniseke ukuba angene zibe otya ngayo yonke imihla. Akwaba impilo kunye nobomi obude!