Carbohydrate kancane

Carbohydrate (saccharides) zinengxenye ukucutshungulwa amafutha namaprotheni emzimbeni, ukusiza umsebenzi sesibindi. Eyodla, ochwepheshe batusa ukudla ukudla amaprotheni. ukudla okune-carbohydrate-ocebile kungcono ukuthatha ekuseni njengoba ntambama carbohydrate umzimba emzimbeni kubambezela.

saccharides digestible emzimbeni efomini glucose. Ochwepheshe ahlukaniswe carbohydrate fast and kancane, kuncike izinga cleavage futhi ukuguqulwa glucose. Speed nesilinganiso ngumuntu inkomba ekhethekile - Inkomba glycemic (GI). Slow carbohydrate abe GI ephansi. Le mikhiqizo ezibhekwa ewusizo. Zihlanganisa, ikakhulukazi, kufanele kufake irayisi elinsundu, i-pasta wenza ngofulawa lonke kakolweni, okusanhlamvu (ngaphandle semolina) nezinye carbohydrate kancane. Uhlu kungenziwa kulekelelwa ngaphezulu lonke okusanhlamvu nesinkwa.

Ukudla nge Inkomba ongaphakeme glycemic (esingaphansi amane) neqhaza ukuvelela kancane glucose emzimbeni. Lokhu, kuvimbela ngokuphazima kweso lapho amazinga kashukela egazini, kanye okusheshayo kwemizwelo okukhulu ngaphandle kwesizathu. Ngakho-ke, ochwepheshe ukweluleka ukusebenzisa carbohydrate kancane ukulondoloza ezolile.

Okubalulekile ingumkhiqizo ukugaya nge encishisiwe Inkomba glycemic. Slow carbohydrate uqale ugxile inqubo ukuhlafuna ukudla ngenxa enzyme eziqukethwe ngamathe.

Imikhiqizo eliphezulu Inkomba glycemic, akuzona njengoba ewusizo. Yiqiniso, zingabantu ushevu, akuzona, Nokho, ukusetshenziswa ochwepheshe babo ukuncoma hhayi nsuku zonke. Kufanele kuqashelwe ukuthi isigaba "carbs okusheshayo" eceleni kophudingi, ehla kanye neminye imikhiqizo kanye notshwala ukukhathazeka. Kufanele ungeze ubhanana ezivuthiwe, isinkwa esimhlophe, turnips, amazambane abondiwe, kule iqembu wabhaka amazambane, ikhabe, Muffin nokuningi.

Ngakho-ke, ochwepheshe batusa ukuthi zonke ukudla Inkomba glycemic mkhulu kunezinhliziyo ayisithupha, acatshangelwa "ukudla zemikhosi". Lokhu ngeke kuphela neqhaza ukugcinweni bunjwa. Isimo sengqondo esinjalo emikhiqizweni kuyoba usizo kakhulu emzimbeni. Iqiniso lokuthi carbohydrate okusheshayo elimazako nomthelela ku kwamanyikwe, okuyinto iqhaza ekuthuthukiseni we-insulin. Kusukela lolu shintsho futhi lokuhlushwa kashukela kanye nokuguquguquka.

Slow carbohydrate ibalulekile ikakhulukazi ebusika. Ngo kubanda saccharides neqhaza ezengeziwe ukushukuma isizukulwane i-hormone ikakhulukazi - serotonin obangela ajabule.

Indawo ekhethekile Ukwahlukaniswa carbohydrate imikhiqizo azithathe ezifana noshukela, izithelo kanye nemifino.

Omunye uhlobo carbohydrate kuyinto fibre ( "fiber"). Kuyinto zingaxazululeki futhi encibilikayo.

Ngo izithelo (isib apula kanye nakala) iqukethe pectin. Kuyinto fibre encibilikayo ukuthi ukunciphisa amazinga egazi cholesterol kanye ingasheshi inqubo wokugaya ukudla.

Ngu fibre zingaxazululeki zihlanganisa okusanhlamvu husks. It is hhayi ugxile emzimbeni futhi eshiya ingashintshiwe undigested. Le micu wezokudla ukuvimbela nesenzakalo ukuqunjelwa, kujwayeleke ukugaya, kunciphisa amathuba nomdlavuza e-colon.

Kufanele kuqashelwe ukuthi fibre itholakala kuphela ukudla isitshalo. Futhi ngcono pheshana emathunjini, wezokudla fibre zishukumisa lipid (amafutha) umzimba.

Enye ukudla carbohydrate kuyinto ushukela. umkhakha Modern likwenza kucace ukuze akukho ngaphandle kilojoule. Kuyaphawuleka ukuthi ushukela kunomthelela ukususwa calcium emzimbeni. Ngakho, abathanda sweet abakwazi kuphela isisindo esengeziwe, kodwa futhi uthole kwamathambo.

Izazi zokudla ukweluleka nomkhawulo ushukela ukuze 30-35 khilogremu ngonyaka, unikezwa neqiniso lokuthi wayeseholela manje atholakala cishe zonke ukudla.