Impilo yokuphila kanye neminyaka okulindeleke encike ngqo kwi izinga ukudla. Njalo cell emzimbeni wethu idinga amavithamini, amaminerali, amanzi nefayibha. Isimiso esibaluleke kakhulu kwanoma iyiphi Ukudla - ukulondolozwa ibhalansi. Futhi lokhu kuyadingeka ukwazi ukuthi amaphrotheni, amafutha, carbohydrate, futhi kulokho olinganise , lezi izakhi kufanele kube udle. Ecophelelayo ikhalori ukubala - hhayi kuphela isikhundla eyisisekelo ohlelweni of umsoco ofanele. Ngaphezu kwalokho, ukuba nesimo sengqondo esinjalo isimiso ekudleni igcwele ngisho nesifo - umzimba womuntu udinga ilungelo "fuel". A glut carbohydrate ukudla kuthinte isimo imisipha, ngokuchichima namaprotheni ukungabi fat - kuzothinta ukubukeka. Kubalulekile nokukhumbula ukuthi mono-Ukudla - isilinganiso eziphuthumayo ukuletha ngangilila, okungakwazi kuthathe izinsuku ezingaphezu kwezintathu. Ukuqhubeka kwalesi webanga akhathazayo ngeke kuholele ngiphele enempilo.
Kungani kubalulekile ukwazi ukuthi ukudla carbohydrate?
Mayelana amaprotheni, mhlawumbe siyazi, uma kungewona wonke, khona-ke eziningi. I Craze ukudla okunjalo kwaholela ukuhluleka abalulekile emzimbeni isimiso esihle carbohydrate kanye amafutha. Cottage shizi ekuseni, Steak kwasemini kanye izinhlanzi eyodla Ngokwesiko, iningi steel supply system. Abezindaba ukuncoma ukudla okunjalo kakhulu elingavamile, behlobisa izincomo izibalo zabo amaprotheni ukuntula emzimbeni. Akufanele namanje ukhohlwe ukuthi umthombo oyinhloko wamandla kwasekuqaleni kukhona carbohydrate. Omama ogogo, ukuncoma "iphalishi ekuseni," ububi akukhuthazwa. Khonza wokudla ngesidlo sasekuseni - isihluthulelo asebenzayo, usuku enempilo. Ukwazi lokho kudla ama-carbohydrate, singakwazi ngokukhalipha nifaka wabayisa ekudleni futhi sizuze esiphezulu ngaphandle umonakalo empilweni. Kunalokho, ukungabikho yabo lugcwele izinkinga nezifo. Phela, ama-carbohydrate ekulawuleni amazinga kashukela egazini, ukuntula kwabo kuholela ukuntula glycogen esibindini. Umphumela kuba sebethule fat ke! Isibindi regenerates, umsebenzi walo kahle. Izinqubo okumelwe ngokuvamile akholelwa ukuthi umzimba engalali angumtfombo amandla - carbohydrate, uzoqala inqubo olunzulu amafutha etholakalayo. Iqiniso liwukuthi kuleli "somlilo" uzoya namaprotheni kuqala. Kanye nawo kwakukhona - ijwabu kwemisipha. Nokho, ama-carbohydrate ngokweqile kungandisa amazinga insulin, okuholela ekuqongeleleni fat. Udinga ukudla olinganiselayo.
Amafutha, amaprotheni carbohydrate ukudla. ngezabelo
Indlela ukuhlela yokudla ukuze zonke izingxenye zalo abasebenza kokuhle? Yiqiniso, isikimu jikelele alikho. Nokho, isimiso esejwayelekile isayensi kutholakala. "1: 1: 4" - okungukuthi isilinganiso amaphrotheni, amafutha kanye carbohydrate kufanele ilandelwe lapho ehlanganisa imenyu. engayitholi caloric incike ubulili, umsebenzi nezinye izici ngamunye. Ukuze ikwazi ezinkulu amandla abahlinzeki yesifunda ugesi, kubalulekile ukukhumbula ukuthi yikuphi ukudla kukhona carbohydrate. Futhi baziwa, zilula futhi eziyinkimbinkimbi. Umahluko phakathi kwabo zibaluleke. carbohydrate elula akhiwe uhlobo olulodwa ushukela, kuthiwa kugaywe ngokushesha futhi angena igazi, ngakho - ngokushesha bazogcwalisa umzimba amandla. Nokho, uma umuntu engaphili ngokuvumelana uzizwe izidingo umzimba - basuke imali esiqiwini. It is hhayi Kunconywa ukuba kudle carbohydrate elula ngesikhathi sokulala. Lezi zihlanganisa: izithelo, amajikijolo, ushukela, uju, imikhiqizo ufulawa, ezinye izinhlobo pasta. Complex (polysaccharides) - uhlamvu, okusabhontshisi, nemifino. La ma-carbohydrate ayegcwele kahle, eside kufakwe futhi kukhona ibhulakufesi ephelele.
Khumbula ukuthi umzimba ushisa amandla olunzulu kakhulu engxenyeni yokuqala ka emini, nezitolo - lesibili. Ukwazi lokho kudla ama-carbohydrate, itholakala njalo ekuseni sizondle okunama-kilojoule amaningi, kuyasiza ukudla carbohydrate ngaphandle usongo ekuqongeleleni isisindo okweqile.