Okuqukethwe carbohydrate ukudla: Highlights

Carbohydrate - lokhu ingenye yezingxenye ezintathu ezibalulekile futhi esibucayi ukuthi eziqukethwe ukudla. Zimelela othile organic compounds ehlanganisa i-hydrogen, umoya-mpilo ne-carbon.

Ngenxa ijubane lokufunda futhi ukutholakala carbohydrate babé lwamandla enilusebenzisa nomzimba womuntu. Ngaphezu kwalokho, benza abahileleke ngokuqondile synthesis DNA ne-RNA amangqamuzana, kuthuthukisa ipheshana wokugaya ukudla, kulawula umzimba.

Kunezinhlobo eziningana eziyinhloko izinhlobo carbohydrate :

• carbohydrate elula (fructose, i-lactose, galactose, maltose kanye sucrose);
• carbohydrate ayinkimbinkimbi (glycogen, isitashi, pectin, cellulose futhi hemicellulose).

carbohydrate elula kahle amuncwa wumzimba futhi ukwandisa ngokuphawulekayo ezingeni likashukela egazini, kanti -carbohydrate ayinkimbinkimbi atholakala kugaywe kancane, ukuhlinzeka umuzwa okuqhubekayo ekugcwaleni. Le mpahla kabanzi lisetshenziswe dietetics nezakhiwo ezehlukene neminye.

Amaphrotheni, amafutha, carbohydrate e imikhiqizo eziqukethwe Ukuze alondoloze ukusebenza evamile umzimba. Ukuntuleka kokukhulumisana omunye izinto kungabangela nemiphumela emibi ngendlela efanayo. Ngokwesibonelo, ukuntula carbohydrate kuphakamisa sebethule fat amaseli isibindi, ngenxa lapho sibangelwa okunamafutha ukonakala. I ketones igazi buthelela, okuholela ukufuduka uketshezi ngaphakathi umzimba kanye nobuchopho izicubu ubuthi.

carbohydrate okweqile - lena ithuluzi elifanele endleleni lube yimbangela yokukhuluphala. Ngaphezu kwalokho, ukudla omningi njalo, abantu nezingozi ifomu esicashile sikashukela kanye Ukuwohloka amaseli kwamanyikwe - umzimba omkhulu ukukhiqiza insulin, esiza ukumunca iglukhozi.

Okuqukethwe carbohydrate komkhiqizo ivumela utihlukanise tibe eziningana:

• Inani eliphelele carbohydrate (65 grams) - candy, ushukela, ujamu, uju, pasta, ilayisi, izinsuku, omisiwe futhi izithelo ezomisiwe, ibhotela amabhisikidi, marshmallow, oatmeal kanye nokunye okufana nokolweni iphalishi, amabhilikosi kanye asithena.
• A semali carbohydrate (kusuka 40 kuya ku-60 g) - bhontshisi, isinkwa, halva, ushokoledi amnyama, amakhiwane omisiwe futhi zasendle rose.
• Okuqukethwe isilinganiso carbohydrate (11-20 g) - ubhanana, usoya, rose fresh, kakhukhunathi, pistachios, ushokoledi esimhlophe.
• Inani eliphansi carbohydrate (10 g) etholakala imikhiqizo yobisi, izithelo nemifino, amakhowe, ubhontshisi, kanye namantongomane.

Ukukhuluma okunomsoco, kuyafaneleka ukuthi okuqukethwe carbohydrate ukudla washisa ngosuku akufanele idlule 500 g Kubalulekile ukusebenzisa wezokudla fibre noma fibre, etholakala ngobuningi izithelo nemifino.

Labo ufuna ukunciphisa umzimba, kudingeka sikhumbule ukuthi ukudla amandla "ezingenalutho" futhi yokuntuleka umsoco akufanele kube khona ukudla. Ngokwesibonelo, elimazayo ukudla carbohydrate, ezifana candy noshukela ungayithola enye uju yemvelo futhi izithelo ezomisiwe, futhi yona-iphucuziwe irayisi izinhlobo - brown.

Ukuze uthole yokudla Luhle, ama-carbohydrate yemvelo, njengoba zisiza ukuba sibhekane ngokuphumelelayo indlala sihlushwa umuzwa isisu kahle egcwaliswe. Lezi zihlanganisa okusanhlamvu lonke nokusanhlamvu ungafundeki, imifino kanye nezithelo, izimpande. Okuqukethwe carbohydrate imikhiqizo efana ingeqi izindinganiso ezamukelekayo, futhi ngesikhathi esifanayo zingabantu ongaphakeme in kilojoule.

Izinzuzo undoubted we carbohydrate zemvelo okuqukethwe eliphezulu umsoco, ezifana amaminerali, amavithamini, fibre encibilikayo futhi zingaxazululeki, bioflavonoids. Zonke-ke kuzole kashukela futhi cholesterol ephansi.

Okuqukethwe carbohydrate ukudla - lokhu kuyinto kuyinkomba ebaluleke, kodwa, okokuqala kunakho konke, kuyafaneleka ukunaka indlela ewusizo kuyoba lokhu noma lokhuya mkhiqizo emzimbeni wakho. Kuphela indlela enjalo yokuhlaziya isimo izokunikela umumo omuhle futhi ngcono impilo yakho.