Bangaki carbohydrate udinga ngosuku umuntu

Bangaki carbohydrate udinga ngosuku? Lo mbuzo iyathakazelisa abaningi, ikakhulukazi labo abangakwazi ukuphila ngaphandle imikhiqizo "elimazayo '.

Okudingwa ngumzimba amandla komuntu kuvela ukudla washisa. Inqubo ukugaya emzimbeni kuthi akufane nokwenzeka amandla omlilo lapho iningi imikhiqizo, kuhlanganise amafutha kanye carbohydrate, noma ashintshwa aba ukushisa amandla, amanzi nesikhutha.

Carbohydrate - ezibalulekile izingxenye amandla ukudla, ummeleli oyinhloko okuyinto glucose. On ukwakheka kwamakhemikhali bahlukene sibe ushukela kanye polysaccharides. Ngokusho degree of nokwenziwa emzimbeni, ama-carbohydrate zihlukaniswe digestible futhi indigestible. I yamukeleke kakhulu kalula glucose, sucrose, fructose, i-lactose, maltose. Kancane - dextrin kanye isitashi.

Ngu carbohydrate indigestible uyalandisa cellulose, eziqukethwe imidumba, okusanhlamvu, isinkwa wholemeal, amazambane, iklabishi, izaqathe. It is hhayi amuncwa wumzimba kanye fibre, kodwa ngaphandle ukugaya evamile engenakwenzeka. Ukuntuleka kokukhulumisana fibre kuholela ukukhuluphala, isifo senhliziyo, amatshe atholakala enyongweni, ukuqunjelwa, umdlavuza emathunjini ezinkulu kanye nabanye.

Ukuze ugweme esishintsha isimo evamile hormone zomzimba womuntu, kunconywa ukuthi inani lansuku zonke carbohydrate - ushukela elula (ushukela, ukudla okunoshukela candy, uju, ujamu) ekudleni akazange idlule 50-100 amagremu.

Carbohydrate, ithela ngokwezinga elikhulu ikhalori amafutha afakiwe ekudleni bambalwa eside - ezikhathini 4,5-5 ngaphezulu njengoba kuqhathaniswa amafutha. Kule ndaba, bayizithunywa lwamandla enilusebenzisa ukudla. Ngezinye izikhathi wokuthi carbohydrate - kuyinto "kilojoule nalutho." Lena akuyona ngakho. Phela, uma yonke caloric eyanele izonikezwa amafutha kanye amaprotheni, ngaphandle ikhumbula bangaki carbohydrate udinga ngosuku, siyabhubha isebenze umzimba.

Amakhabhohayidrethi zitholakala ngokuyinhloko ukudla okuvela isitshalo. Glycogen (polysaccharide isilwane) eziqukethwe kwemisipha isibindi.
Sucrose, esesikhundleni ukubaluleka ezinkulu ekudleni, eqinisweni, ushukela ezivamile, sithengiswa ezitolo, futhi yiyona esemqoka carbohydrate ingxenye amakhekhe, amaswidi namakhekhe.

Lapho amandla evamile luyaphi amandla ukudla equkethe carbohydrate kwanele ukunikeza umzimba. Nge ukuntula kilojoule umzimba has ukuchitha carbohydrate sokuphumula. Lapho ngokweqile ikhalori ekusetshenzisweni kakhulu umzimba usebenzisa kuphela isibalo bangaki carbohydrate udinga ngosuku, futhi enaleni yabo lifakwa amaseli fat njengoba amafutha, ngaleyo ndlela kwande esisindo kanye nokukhuluphala ngokweqile kwenzeka.

Ukuze silondoloze umsebenzi ovamile wobuntu kudinga izinga elithile carbohydrate ngosuku, e-ebuhlotsheni obase bukhona kakade nge amafutha kanye amaprotheni. Isilinganiso elikhulu amaprotheni, fat kanye carbohydrate Umuntu ophilile udinga 1: 1.2: 4.
Kusolwa ukuthi 1 g fat eziqukethwe ukudla inikeza 9 kcal, 1 g ama-carbohydrate 1 g amaprotheni - 4 kcal.

Ngakho, bangaki carbohydrate udinga ngosuku umuntu omdala yobudala emaphakathi nge isisindo 70 kg, okuyinto emsebenzini ukukhanya ngokomzimba? Lesi sidingo ngokwengxenye zokhahlamba kusuka 360 kuya 400 g ama-carbohydrate digestible, kuhlanganise kusuka 50 kuya 100 amagremu ushukela, ukudla okunoshukela uju, ujamu.

Ngo abantu asebekhulile, njengoba eminyakeni engu-60, isidingo engayitholi nsuku zonke carbohydrate kuyahlukahluka. okungukuthi:

Amadoda avela kuzo eminyakeni engu-60 kuya 74 ubudala kufanele kube 333 amagremu of carbohydrate.
Abesilisa engu-75 nangaphezulu - 290 g
iminyaka Abesifazane 60 kuya 74 - 305
Abesifazane iminyaka engu-75 nangaphezulu - 275 g

Mayelana kangakanani carbohydrate udinga ngosuku wengane, zingatholakala ethebuleni elandelayo:

Kusukela eminyakeni 1 ngonyaka 3 ubudala - kwaba 170-180
Kusukela eminyakeni 4 kuya ku-6 ubudala - kwaba 200-250
Kusukela eminyakeni 7 kuya ku-9 ubudala - kwaba 270-300
Kusukela eminyakeni 10-12 - 320-350, the
Kusukela eminyakeni engu-13 kuya ku-15 ubudala - kwaba 350-400

Amaphesenti carbohydrate siyagwinyeka e ukudla (ngayinye amagremu 100 umkhiqizo):
Umvimba okuphekiwe - 1.1%, Sausage - 0.4%
Amaqanda - 0.9%, iqanda omhlophe - 0.8%
Egg isikhuphasha - 1.2% scallop Fish - 3.3%
Kefir amafutha - 4.5% Butter - 0.5%
ubisi Inkomo sika - 4.5%, ezinoshukela Ubisi olujiyile - 53,5%
Omuncu - 4.5%, 3.1% omuncu
Ushizi ne wokuqukethwe namanoni 45% - 2.0% fat cottage shizi - 3%
Ephansi fat cottage shizi - 3.5%, namabhanisi ngofulawa grade 1st - 52,7%
Peas - 50,8%, nokunye okufana nokolweni - 64,4%
Semolina - 70,1%, Oatmeal - 62%
okusanhlamvu Ibhali - 70,5%, i-pasta - 70,9%
Amazambane isitashi - 81% Ukolweni ufulawa 1st grade - 69,7%
Ilayisi - 72,5%, unyaluthi - 66,5%
Ukolweni crackers - 68,2%, isinkwa sikakolweni - 50,3%
Rye isinkwa - 42,5%, amabhilikosi - 12%
amabhilikosi omisiwe - 63,5%, amagilebhisi - 16.7%
Kunamagonandoda - 10.5%, omisiwe - 69%
Cranberry - 7.5% izithelo omisiwe - 51,2%
Ulamula - 9.2%, Tangerines - 9.2%
Black currant - 9.8%, apula - 11.5%
Plums - 10.7%, Watermelon - 8.8%
Omisiwe porcini amakhowe - 22.5%, Blades uphizi - 10.5%
Ikhabe - 8.6%, Courgettes - 3.5%
Iklabishi - 5.2% Potato - 20%
Onion - 9.2%, isanqante - 7.6%
Ukhukhamba - 2.9%, utamatisi - 4%
Salad - 2.1%, ithanga - 5.9%
Strawberry ujamu - 71,2% Ukhokho - 38,4%
Honey - 77,7%, Walnuts - 8.3%
Ushukela - 95,5% Chocolate - 50,9%