Carbohydrate ayinkimbinkimbi futhi ilula: lokho kungcono imizimba yethu

Abantu abaningi bakholelwa ukuthi zonke carbohydrate ziyingozi ngoba lesi sibalo, namuhla sizozama sixoshe la manga, futhi ekugcineni ukuthola ukuthi yini carbs ziyingozi futhi okuyizinto ezibalulekile for ukusebenza evamile imizimba yethu. Lezi organic compounds kukhona izakhi esiyinhloko abantu, ngokuvamile kufanele uthole okungenani 50% carbohydrate wenani waqothula kilojoule.

Kuyinto ngokuqukethwe ama-carbohydrate ezingeni ushukela egazini, zinikeza nekusebenta amangqamuzana obuchopho, ngiyabonga kubo, yemisipha inyuka yethu, futhi amaprotheni namafutha kuba lula ukugaya. Ngokushesha ucacise - bahlukene phakathi carbohydrate elula futhi eziyinkimbinkimbi (ushukela), konke kuncike ijubane ngalo lesi sigaba of organic compounds kuhlukaniswa futhi iguqulwe ibe yi-glucose - umthombo oyinhloko wamandla ethu.

Ukuze compounds elula zihlanganisa:

• disaccharides - lactose, sucrose, maltose;
• monosaccharides - fructose, galactose, ne-glucose acid organic.

Ukuze polysaccharides eziyinkimbinkimbi zihlanganisa glycogen, kuqukethwe imikhiqizo yezilwane, isitashi, lignin, i-cellulose, pectin - kukhona polysaccharides Lokudabuka zemifino. Uyini umehluko phakathi kwalezi zinhlobo ezimbili? compounds Inxanxathela organic kancane kugaywe amathumbu ngaphandle kokudala ukwanda elibukhali kashukela.

Umsoco kubo impela high futhi okuqukethwe ushukela omncane. Nakuba carbohydrate elula, eba phakathi umzimba, kuphenduke ushukela. Ngakho, ukudla glycidyl elula, uthola ama-calories lingenamuntu futhi zero amandla value. Inzuzo kuphela uxhumano okusheshayo - amandla, amavithamini kanye noshukela, kodwa isivuno sisiningi kakhulu khona yayo esikhundleni ngokushesha jikisa amafutha engadingeki.

Kodwa ukusetshenziswa ngokweqile kwama-carbohydrate ayinkimbinkimbi futhi ephephile ukuze umzimba wethu, ngokweqile zabo kubangela ukuvutshelwa emathunjini bese ekuqongeleleni fat umzimba. Kungenzeka kanjani lokho? Okokuqala, musa overload ngokwakho carbohydrate into engenamsebenzi eziyingozi, futhi-ke, ngaphandle kokuba ubonise ukuba usebenzise ama-kilojoule namafutha.

Yini kunama-carbohydrate elula: uhlu imikhiqizo

• ukudla okunoshukela;
• izithelo ayo;
• omhlophe kanye irayisi elinsundu;
• ezimhlophe nokolweni isinkwa, rye isinkwa;
• amazambane nezitini kanye amazambane okhamiwe wahlanganiswa;
• iziphuzo ezidakayo nezinto zokuhlanza non-utshwala;
• amaswidi (uswidi, ushokoledi, marmalade, uju, ujamu, ujamu, ice cream, ummbila ishq, ukolo crackers);
• izithelo nge high lokucuketfwe ushukela (oluvuthiwe ubhanana, uphayinaphu, amakhabe, amagilebhisi, amakhabe, izinsuku);
• imifino (squash, parsnips, turnips, izaqathe abilisiwe).

Ngenxa yokuthi wonke carbs okusheshayo ugxile ngokushesha egazini, kukhona ukwanda okukhulu kwezincwadi ezingeni ushukela, ngakho compounds elicwengiweyo kubhekwe ukuba kubi (eziyingozi) carbohydrate. Kodwa lokhu akusho ukuthi kumelwe isuswe ngokuphelele, ngaphandle ushukela, aqukethe semali namaminerali ewusizo namavithamini. Into eyinhloko ukuzisebenzisa ngaphambi umsebenzi olunzulu noma phambi uhambo ke zonke glucose nje "zisishise".

Manje ngoba sewuyazi ukuthi lapho akhona nokuthi ilula carbohydrate. Imikhiqizo equkethe a uxhumano eziyinkimbinkimbi noma eside:

• okusanhlamvu (soy, udali, chickpea);
• pasta eyenziwe durum ukolo;
• izithelo (apula, cherries, amapentshisi, amabhilikosi, plums, amawolintshi, grapefruits);
• imifino (zucchini, pepper, isipinashi, ukwatapheya, amakhowe, amalikhi, iklabishi, utamatisi).

Ngenxa ukubambezela ukuwohloka carbohydrate ngaphandle kwabangela ukwanda okukhulu ushukela, abantu isikhathi eside ungazizwa indlala.

Indlela yokwenza carbohydrate elula ziwusizo kakhulu futhi ayiyona ingozi?

Lokhu kudinga kwakwakhe okusheshayo organic asetshenziswe kanye amaprotheni ukudla noma ngemva kwalo (inhlanzi, inyama yenkukhu, inyama, amaqanda). Amaphrotheni isikhashana ahlale esiswini ngoba Ukugaya lokugcina, ekugcineni ebambekile nabo carbohydrate elula.

Siphetfo: ukumuncwa is behlisa, futhi carbohydrate elula aguqulwa ku eziyinkimbinkimbi, futhi ngenxa yalokho, ziwusizo.