Ukudla kanye iziphuzo, Yiqiniso main

Carbohydrate ayinkimbinkimbi - ukudla. Uhlu imikhiqizo ngaphezulu carbohydrate ayinkimbinkimbi

Ama-carbohydrate, ezifana amaprotheni namafutha kukhona amabhlogo ebalulekile isakhiwo elithile lomzimba wethu. Okondliwa nobuchopho bethu, isimiso sezinzwa futhi izitho ayizidlakela futhi silondoloze ezingeni glycogen. Kodwa yena, lezi izinto kungaba elula (mono- futhi di-saccharides) futhi, ngokufanelekile, carbohydrate ayinkimbinkimbi (noma polysaccharides). Ukuze ukusebenza evamile umzimba kuyadingeka ukuze ulapha ukusetshenziswa yabo ngendlela efanele. Kukholakala ukuthi ukuze silondoloze ngokwabo isesimeni esihle ngokomzimba zokudla akulula, kodwa-carbohydrate ayinkimbinkimbi. Imikhiqizo, elizoquketha uhlu amagama ajwayelekile kakhulu kuwe, ingatholakala kunoma yisiphi isitolo. Kodwa ngaphambi kokuba wenze imenyu, kufanele ucabangele amanye amaphuzu abalulekile.

Uyini carbohydrate eziyinkimbinkimbi

Ukuze yokuphila asebenzayo futhi ekusebenzeni iziphathimandla kumele kube omningi amandla ezokwenza ugqugquzela nathi ukuze uthole usuku. Noma yimuphi okunomsoco noma udokotela uzokutshela ukuthi lokhu kumele kube khona-carbohydrate ayinkimbinkimbi ekudleni umuntu enempilo. "Yilokhu uhlobo imikhiqizo?" - ubuza. Impendulo ilula: cishe zonke okuwusizo kakhulu, kodwa ngaso sonke isikhathi okumnandi, singasho sithi kulesi sigaba.

Ukudla okune-fibre, fibre okuhlambalazayo kanye isitashi, iqukethe njalo carbohydrate ayinkimbinkimbi. Imikhiqizo, uhlu okuzoba uhlu okusanhlamvu nemifino eluhlaza kumele zibe khona uma esiqandisini yakho njalo futhi cishe 30-40% of the nsuku zonke ukudla. okusanhlamvu abahlukahlukene, izitsha amazambane-based, imifino kanzima (ithanga, isitshalo seqanda, zucchini) ngeke kuphela kube umthombo wamandla namandla, kodwa futhi uba nethonya elihle isimo pheshana emathunjini. Qiniseka ukuthi ufake ekudleni kwakho kwansuku zonke kwama-carbohydrate ayinkimbinkimbi. Imikhiqizo, uhlu okuyinto zi, kuyokusiza wenze imenyu esiphundu futhi ezihlukahlukene. Kodwa khumbula, lezi mhlawumbe kusetshenziswa ekuseni, futhi ezimweni ezimbi kakhulu, engxenyeni yokuqala yosuku.

Izinhlobo kwama-carbohydrate ayinkimbinkimbi

carbohydrate ayinkimbinkimbi, njengoba kuqhathaniswa elula, kancane kakhulu amuncwa wumzimba, musa abangele yokwanda kwama okungazelelwe insulin, futhi ngenxa yalokho, ngeke usathola ekuqongeleleni fat umzimba. Ziyakwazi kakhulu kabi encibilikayo emanzini, ngakho-Adalberto isikhathi eside abanjwe emzimbeni. carbohydrate ayinkimbinkimbi zihlanganisa isitashi, glycogen, cellulose futhi pectins. Kuye lokuhlushwa ncenye e imikhiqizo, banayo ezahlukene umsoco kanye Inkomba glycemic.

isitashi

Starch kuyinto umphakeli ezibaluleke kakhulu carbohydrate emzimbeni. Ubuningi eliphakeme ebonwe ukudla okuvela isitshalo, ikakhulu okusanhlamvu. Okune carbohydrate ayinkimbinkimbi (uhlu acebe isitashi)

  • Nokunye okufana nokolweni (60%).
  • Ilayisi (70%).
  • Oats (cishe ngo-49%).
  • Pasta (by gluten e indaba kokuqala ingaqukatha 62-68% isitashi).
  • Rye isinkwa (kuncike grade kafulawa esetshenziswa, 33-49%).
  • Ukolweni isinkwa (35-51%).
  • Nesitshulu (angaphezu kuka-40%).
  • Peas (44%).
  • Inkinobho yomcibisholo wokuphenya (3.5%).
  • Potato (kuncike ezihlukahlukene futhi freshness umkhiqizo, 15-18% isitashi).

glycogen

Lokhu polysaccharide ungaphakathi ukudla izinto eziningi ezincane kakhulu. Ikakhulukazi ezinkulu nokuqukethwe kwalo kuzo zonke izitho womuntu yangaphakathi kanye muscle izicubu. He is uhlobo "amandla inqolobane", kanye ezinkulu wokudla ubuchopho futhi uqondiswe isimiso sezinzwa esiyinhloko. Gcwalisa glycogen ezitolo kungaba ngokuqondile ngekudla inyama (ikakhulukazi abomvu), yenkomo inhliziyo, isibindi kanye nenhlanzi.

cellulose

ezifanayo Ukwakheka kuya polysaccharides kakhulu. Kuyinto fibre olunzima imvelaphi isitshalo, kubaluleke kakhulu ukusebenza evamile emathunjini. Iningi kuqukethwe okusanhlamvu, engewona nokho kuncike yokuhlanza mechanical kanye nokwelashwa ukushisa. Hlukanisa ekudleni ukudla okunjalo, ungakwazi kalula ukulawula umuzwa indlala, kusukela Imicu yotshani indawo unikeze umuzwa nehlala njalo satiety. Lesi sici sihlinzeka carbohydrate ayinkimbinkimbi. Imikhiqizo, uhlu onikelwa ngezansi, aqukethe isamba kahle esikhulu fibre:

  • Izitshalo.
  • Izithelo nemifino nge imbewu (amagilebhisi, ama-aphula, ikiwi, emhlophe).
  • udle imifino kanye namakhambi.
  • Lonke okusanhlamvu okusanhlamvu (hhayi esidlule yokuhlanza futhi kushunqe).
  • Nuts (hazelnuts, amantongomane, alimondi).

pectin

Pectin fibre emzimbeni ukudlala adsorbents indima. Ziyoncibilika emanzini, they jikisa ibe viscous mass colloidal ukuthi udonsa ezihlukahlukene ubuthi, carcinogens ngisho izinsimbi ezisindayo. It pectins amathumbu khulula ubuthi futhi kujwayeleke ipheshana wokugaya ukudla.

ukudla Inkomba Glycemic

Inkomba Glycemic (GI) limelela ngesilinganiso kwamazinga igazi glucose ngokushesha sebephuze izingilazi umkhiqizo. I emikhulu inombolo, ngokushesha ukumuncwa ushukela, bese ngezinga elifanayo it is excreted kusuka emzimbeni. Izinga eliphakeme phakathi glucose kakhulu njengoba injalo emsulwa, uphuzwe njengoba 100. ezahlukene Inkomba glycemic ingaqukatha okufanayo ngokwemvelo, kodwa ngendlela ehlukene izitsha okuphekwe imikhiqizo. carbohydrate elula futhi eziyinkimbinkimbi kule ndawo abe iziqu zabo.

Uma uzama ukudla ngendlela efanele, kungcono makudle imikhiqizo wokuqukethwe lelisetulu polysaccharides, awayona kuphela okubalulekile, kodwa futhi basize ukunciphisa umzimba. Uma unesithakazelo kulokho index glycemic kukhona kokubili carbohydrate elula futhi eziyinkimbinkimbi, uhlu imikhiqizo (ithebula kukhonjisiwe ngezansi) kuzokusiza ukuba uziqonde.

I glycemic Inkomba

uhlu imikhiqizo

engaphansi kuka-15

Abahlukahlukene izinhlobo iklabishi (iklabishi, broccoli, cauliflower, Brussels amahlumela), imifino eluhlaza kanye namakhambi (ukhukhamba, ubhontshisi, zucchini, asparagus, Sorrel, rhubarb, ulethisi, isipinashi, leek et al.), Ukholifulawa, ginger, itheniphu, isithombo , amathanga, pepper, Ugalonci, iminqumo, isitshalo seqanda, amakhowe, sauerkraut, bran.

15-29

Amajikijolo (cranberry, cherry, aluhlaza okwesibhakabhaka, cherry, cranberry, plums), ezihlukahlukene nuts (ikakhulukazi amantongomane), ubhamubhamu, lemon, soy ubhontshisi nesinkwa, yogurt (akukho ushukela), i-yogurt, imbewu ithanga, shokolethe.

30-39

izithelo ezomisiwe (apula, amabhilikosi, asithena, amabhilikosi), izithelo fresh (amagonandoda, amapentshisi, apula), amajikijolo (zonke izinhlobo currants, ama-raspberry), okusanhlamvu (peas, ubhontshisi, udali, ubhontshisi), oncibilikile, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, utamatisi, imvubelo elikulesi, imikhiqizo yobisi (ephansi fat cottage shizi ne-yogurt, ubisi lonke).

40-49

Okusanhlamvu kanye cereal (oats, ukolweni, ibhali, nokunye okufana nokolweni), izinsuku omisiwe, rye isinkwa nge bran, pasta, ufulawa, ukudla, iziphuzo (ubhiya futhi kvass), ama-strawberry, amagilebhisi, gooseberries, strawberry, tangerines, uphayinaphu, ikhabe, amawolintshi .

50-59

Pasta kakolweni durum, irayisi elinsundu, amakhukhi (anjenge-oatmeal, amabhisikidi), amadombolo, ophaya inyama, amadombolo (ofakwe abahlukahlukene), umango, ikiwi, uphizi ekheniwe, okusanhlamvu cereal ezingenashukela, ayo okusemathinini kusuka apula, amagilebhisi amagonandoda.

60-69

Jams futhi isagcine, jellies, ice cream (zonke flavour, kodwa ngaphandle fillers kanye toppings), ubhanana.

70-79

Ukugunyaza Nokubukeza Okusatshalaliswe Yiwebhu, ushukela onsundu, beet, omisiwe ikhabe, amazambane (abilisiwe, steamed, eluhlaza), ummbila (lwesikhwebu nobhontshisi), izinto ezibhakiwe (amabhisikidi, amakhekhe, ushizi amakhekhe, amakhekhe), kashokholethi.

80-89

Zephyr, ezihlukahlukene ehla, candies, uju, isinkwa esimhlophe, caramel

carbohydrate ayinkimbinkimbi isisindo ukulahleka

Abantu abaningi abafuna ukwehlisa isisindo ivame ukumelela ongaphakeme-carbohydrate ukudla. Nokho, ukuze icebo Ukudla kufanele aphathwe ngendlela efanele. Ngemva ukungabi abukhali futhi iqine ka umthombo carbohydrate emzimbeni kuholela Ukuwohloka glycogen reserves kwesibindi, nakho singena esikhundleni lipids. Lokhu kungaholela okunamafutha ukonakala kwesibindi ngisho nezinkinga zayo.

Okuphansi carbohydrate Ukudla kusekelwe yokuthi ngenxa yokuntuleka glycogen umzimba uqala ukusebenzisa amafutha ukuze athole amandla, anda nokwahlukana okungase kuholele kumiswa radicals khulula - ketones. Ukungondleki ngaleyo ndlela kungaletha umzimba ukuba "acidification" kuze ikhoma acidotic. Ngakho, carbohydrate ayinkimbinkimbi kukhona aphumelela kakhudlwana kwesisindo kuka ukukhishwa Imininingwane kusukela ekudleni elula. Lokhu kungenxa yokuthi, ngokungafani yokugcina, akusho zishukumisa umuzwa njalo futhi ezicindezelayo indlala, futhi umthombo ezinhle amandla "eside" usuku lonke.

Amacebo eziwusizo

Khumbula ukuthi ongaphakeme carbohydrate ukudla futhi ukudla ukudla nge ongaphakeme Inkomba glycemic - kuphela isixhumanisi esisodwa ku ukulawula isisindo futhi igazi glucose yabo amazinga. Uma - i adherent ukudla okunempilo, kufanele ukulandela imithetho:

  • Zama ukudla ngesikhathi esifanayo, sebenzisa imodi.
  • Hambisana ukudla multi-ngxenye.
  • Uma kungenzeka, ukunciphisa esiphansi ukusetshenziswa ushukela kanye amaswidi.
  • Amafutha ekudleni kufanele kube kungekho kuka-30%.
  • Zama ukudla fiber xaxa.
  • Gwema iziphuzo ezine-caffeine, utshwala kanye nosawoti.

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