Imithombo main carbohydrate

Ngokuba ukuthuthukiswa egcwele abantu kudingeka singagcini nje amaprotheni namafutha, kodwa futhi carbohydrate. Kuyadingeka ukuba ungamele inombolo yabo. Ukuze hhayi ukulimaza umzimba, kubalulekile ukuba acabangele isimo se-akhawunti ezempilo, indlela yokuphila, yobudala. I ngoba umkhiqizo ngaphezulu ngakho ngamunye has a ukumuncwa ekhethekile. imithombo ehlukahlukene carbohydrate, kubalulekile kuphela ukuzisebenzisa kwimigomo efanelekile.

carbohydrate umsebenzi

Carbohydrate - umthombo oyinhloko wamandla, futhi-ke, amandla supply akudingekile ukuba ngakususi kubo. Kubantu, benza izindima ezilandelayo:

• iqhaza isakhiwo cell ulwelwesi;
• usebenze zamagama amino acid kanye acid nucleic;
• sokudiliza amafutha;
• umzimba ukuhlanzwa ubuthi;
• ukuvikela nokusondelana namagciwane namagciwane.

engayitholi carbohydrate wenziwa ukudla kanye eyenza imithi imikhakha. Kuyinto ngenxa impahla yayo, le ngxenye lubaluleke.

Yini ukudla abacebile carbohydrate?

imithombo carbohydrate kukhona imikhiqizo ehlukene, kodwa endaweni ehamba ithatha uju yemvelo. Kuthathwa a Symbiosis of yezimila nezilwane ezihlukahlukene. Vele usebenzise kufanele kube ngokulinganisela.

Kodwa ukudla isilwane ongaphakeme carbohydrate. Ngokuvamile kuba lactose ekhona ubisi, ngoba zazo ugcwale nokuthuthukisa ewusizo acidosis acid amagciwane emathunjini. Ngakho kukhona nokucindezela izinqubo engakhi lwezithelo olubangela ukubila.

Umthombo oyinhloko carbohydrate - imikhiqizo plant, okuyinto zihlukaniswe zibe:

• monosaccharides: glucose, fructose;
• disaccharides sucrose, maltose;
• polysaccharides cellulose, isitashi, izingxenye pectin.

Imifino, izithelo kanye amajikijolo zihlanganisa:

• glucose: amagilebhisi, amapentshisi, apula;
• fructose: currants;
• sucrose: beet, izaqathe, ikhathalophu.

Izikhumba yemifino nezithelo has polysaccharides. Abaningi samanje maltose kule ebhikawozi kanye confectionery nemikhiqizo, ufulawa, okusanhlamvu, ubhiya. ushukela ezilungisiwe yokwenziwa kwayo uhlanzekile cishe 100% sucrose okumsulwa.

Monosaccharides futhi disaccharides

Monosaccharides - imithombo ama-carbohydrate, zihlanganisa glucose, fructose. Izingxenye ilula ukubunjwa futhi ungaphumi lapho ifakwa emanzini. Basuke uthathwa njengoba imithombo yamandla izakhiwo carbohydrate.

Batinikela ukunambitheka elimnandi. Speed digestibility carbohydrate ngokushesha. Okwaphuma lapho kuyilo umzimba glucose. ushukela cleavage kwenzeka ne-glucose fructose.

polysaccharides

carbohydrate ayinkimbinkimbi kukhona polysaccharides, kodwa kugaywe kancane. Uphiko kuyinto fibre (cellulose) esingavunyelwe kugaywe esiswini amathumbu, futhi isetshenziselwa elihlanza pheshana emathunjini ekungcolisweni.

Le mithombo carbohydrate ziyadingeka kuleli ukwakheka endleni, okuyinto ngokuvamile uboniswa. It kuvela ukuthi ngaphandle fibre amathumbu awukwazi ukusebenza ngokugcwele. Isitashi ngesikhathi ukugaya iba glucose, kodwa cleavage wenziwa ngama-enzyme. Gelling Umthelela polysaccharide elisetshenziswa ukulungiswa izitsha eziningi.

Yini izazi ukweluleka?

Umuntu ngamunye sokuthuthukiswa egcwele carbohydrate ezidingekayo. Umthombo wamandla evumela umzimba ngendlela evamile. Inani Izazi zokudla ukuze carbohydrate fibre ukuqunjelwa, kancane isitashi nokucekelwa, khona izingxenye pectin. Basuke belulekwa ukuzisebenzisa abangama-80% polysaccharides.

Izazi zokudla zitusa ukusetshenziswa kwemikhiqizo ufulawa ufulawa kakolweni. Isithelo kufanele kube injalo zemvelo. A ukudla okunoshukela ukudla siyagwinyeka kufanele babekhona etafuleni ngezikhathi ezikhethekile.

Lapho ama-carbohydrate engayitholi kubalulekile ukucabangela isimo sempilo. Ngokuvamile, ngomkhiqizo ngamunye emzimbeni has yokusabela ukuthi kubonisa ukuthi ayisebenzise noma cha. Izazi zokudla ukweluleka acabangele amandla aphele.

Imiphumela ukushoda kanye ngokweqile carbohydrate

Uma umzimba Asingeni inani carbohydrate kudingeka, bese wanciphisa ukuhileleka kwakhe ngokomzimba nangokwengqondo. Kwezinye izimo, ukucindezeleka kwenzeka. Nge imincele abukhali ncenye livela ketosis namanxusa anobuthi kungadala ukulimala kobuchopho.

Lapho isamba ngokweqile carbohydrate beze abaningi isibindi glycogen, okudala namandla. Uma kudingeka, it is wachitha. Imithombo carbohydrate emzimbeni buthelela. Lapho ukudla enikeziwe kakhulu, ngokweqile is imali ngesimo amafutha.

Indima wezokudla fibre

Ukuze zihlanganisa ukudla okumahhadla nomoya- wezokudla fibre. Ukwakheka kwazo ngokwama-kufana carbohydrate ayinkimbinkimbi, kodwa cishe ngeke kugaywe emzimbeni futhi ningathuli ngaye amandla. Nokho ayadingeka umuntu. Lezi zingxenye ayadingeka esiswini ukuze isebenze kahle. Nge fibre inyuka motility emathunjini.

wezokudla fibre ukuqeda emzimbeni, i-cholesterol, ubuthi, carcinogens. It kuvela ukuthi yezingxenye asetshenziselwa nokuvimbela isifo senhliziyo, umdlavuza kanye nesifo sikashukela. Siyabonga kubo, ekuthuthukiseni umuzwa ukugcwala, ngenxa yalokhu, ngisho inani elincane imikhiqizo unika satiety for isikhathi eside. Le mpahla kuyadingeka ukuncipha.

wezokudla fibre - umthombo obalulekile carbohydrate, ngoba nabo kukhona zamagama vitamin B emathunjini. Le mikhiqizo Site inyama. Umthombo oyinhloko okusanhlamvu, ngakho wusizo umzimba ehla, breads, ehla, izithelo nemifino.

Kodwa foodists eluhlaza isinkwa nemikhiqizo ufulawa ayifanele. Futhi, bengadli okusanhlamvu. Imithombo main carbohydrate - izithelo, imifino, izithelo ezomisiwe kanye namantongomane. Imikhiqizo yokuqala emibili bazogcwalisa umzimba kanye wezokudla fibre. Kodwa lokho kwakwenzeka carbohydrate ngokwanele, inombolo yabo kumele kube abalulekile.

Phakathi imikhiqizo edingekayo zihlanganisa namantongomane. Kodwa nje khumbula ukuthi kanye carbohydrate emzimbeni uthola amafutha. Ngokwesibonelo, ama-alimondi (100 g) sicuketse carbohydrate (13 g), amafutha (53 g), ngakho hudeyuschego ke kumelwe baphuze izinto eziningi ezincane.

Yehlisa inani carbohydrate unga, kodwa kuphela uma elivunyelwa yimpilo. kwezithibelo okunjalo Asihlali isikhathi eside, ngenye emibi akunakugwenywa. Okungcono nakakhulu, ukuzisebenzisa esezingeni evamile.

comprehensibility

Kuyadingeka ukuba usebenzise yonke le mikhiqizo. emithonjeni ehlukene carbohydrate isivinini eqhekeza futhi Ukungena lingene egazini. Ngakho-ke, isitashi, isinkwa nokusanhlamvu ungase ube ezahlukene ezithinta emzimbeni. ushukela nokwenziwa kwenzeka ngokushesha. Ngokwesibonelo, 100 g umkhiqizo kwandisa umthamo wegazi ngesikhathi esifushane, asikwazi wathi eminye imikhiqizo.

Ngenxa excitation kwamanyikwe siyenzeka uketshezi insulin ukukhululwa izinqubo zokwenziwa ezithathwa isebenze. Yingakho ushukela is ibe fat, futhi ngezinye izikhathi e-cholesterol. Norma kudliwe umkhiqizo ngeke balimaze.

Caught in izingxenye isitshalo ukudla slozhnousvoyaemye - cellulose futhi pectins fanele azisa amandla nokunye cishe zonke aphume emzimbeni. Kungenxa yokuthi lokhu banikezwa igama roughage. Kodwa ziyadingeka ukugaya njengoba sehliselwe motor umsebenzi emathunjini. Imikhiqizo yezingxenye isikebhe sizinze ukweluleka ukuyisebenzisa ukuze ukuqunjelwa. Ngilusizo isinkwa wholemeal, izithelo, imifino.

kuyinsakavukela

Isidingo carbohydrate kunqunywa womuntu energy ukusetshenziswa. Abantu umsebenzi wabo njalo okuphathelene nomsebenzi ngokomzimba, imikhiqizo efana kudingeka udle kakhulu. Abenza umsebenzi nabanengqondo futhi ezihambayo isidingo kancane kancane carbs. Kukhona amazinga ngokuvamile avumelekile:

• kubantu abasha - 80-100 g ushukela siyagwinyeka;
• abadala - 50 g

With kweminyaka lokugayeka kokudla emzimbeni iba kancane, ushukela isikhathi eside ukhiphela igazi, kabuthaka iba glycogen. Yingakho kukhona semali amafutha ne-cholesterol, okuholela izifo eziningi.

Bala izinga carbohydrate ukusiza zokusiza kuma ambulensi, banikezwe isisindo, iminyaka yobudala, isimo sempilo. Ukusebenzisa iseluleko ochwepheshe, uyohlale uzigcine isesimweni, ngaphandle nomthelela omubi empilweni.

Amakhabhohayidrethi bayigugu ngokusipha semali amandla. Yingakho alawule caloric. Abantu ne ukhuluphele abafuna ukulahlekelwa kuye, ungehlisa engayitholi caloric ngokunciphisa inani carbohydrate ukusetshenziswa. engalandeli kusuka kwimenyu ukususa ngokuphelele amaprotheni namafutha. Abakwazi kuphela okunomkhawulo isikhathi kuze isisindo engabuyi kokuvamile. Lezi zingxenye zincike empilweni yomuntu.

kusukela kuphela carbohydrate imikhiqizo yemvelo ewusizo, kanye amaswidi elicwengiweyo ingozi emzimbeni. Lezi zingozi zihlanganisa ama amakhekhe, ophaya, ice cream, uswidi ujamu. Ziyakwazi sasivumela okunama-kilojoule amaningi, ngaphandle kwabo umzimba ngeke uthole izakhi ezidingekayo ze-ukuthuthukiswa yayo evamile. Kodwa imikhiqizo enjalo liyakhula, kusongela impilo zabantu.

Amakhabhohayidrethi akufanele iqedwe ngokuphelele kusukela ekudleni, kusukela izingxenye ezibalulekile. Abakwazi kuphela kungagcini ekudleni, khona-ke udinga ukubuyisela zokwandisa edingekayo. Kuphela ngenxa kokuthola izakhi ezidingekayo yomzimba izosebenza ndawonye ngaphandle komzamo.