Ukubaluleka Kwala Ma-Macronutrients Empilo Yakho
Ama-macronutrients yizakhi ezisebenzisayo umzimba futhi zidinga nsuku zonke. Kukhona ama-macronutrients amathathu: amaprotheni , ama-carbohydrate namafutha. Amakhulu amathathu ahlukile kwamakhidiyutrients, umzimba awudinga ngamanani amancane, njengamavithamini namaminerali . Ama-macronutrients ahlinzeka ngekhalori kanye nemikhakha yokwakha, ukuzivikela komzimba nokulungisa konke umzimba futhi kusiza ukwenza lezi kanye neminye imisebenzi evamile yansuku zonke.
Ama-carbohydrate
UMnyango Wezolimo wase-United States ukhombisa ukuthi 45 - 65% we-caloric yethu yokudla yansuku zonke ivela ku-carbohydrate. Kunezizathu zokuthi kungani ziphakamisa lokhu. Okokuqala, ama-carbohydrate ayaziwa ngokuthi umthombo oyinhloko womzimba wephethiloli. Okwesibili, i-carbohydrate iyindlela elula kakhulu yokuba umzimba uguqule amandla uma kuqhathaniswa namafutha namaprotheni. Ngaphandle kwe-carbohydrate kanye ne-fibre ehlanganisiwe futhi engasetshenzisiwe, inikeza ngaphezu kwamandla avela ku-glucose, impilo yamathumbu kanye nokuqothulwa kwemfucuza kuyobe kuseduze ukukwazi ukulondoloza. I-carbohydrate isisiza imizimba yethu ithole futhi ikhulule ukudla. Ezinye izibonelo zokudla eziphezulu kuma-carbohydrate zitholakala kakhulu ekudleni okwe-starchy (njengokusanhlamvu namazambane), izithelo, ubisi, kanye ne-yogurt. Okunye ukudla okunjengemifino, ubhontshisi, amantongomane, imbewu kanye ne-cottage ushizi aqukethe ama-carbohydrate, kodwa ngamanani amancane.
Amaphrotheni
Uma kungekho i-glucose noma i-carbohydrate yokuguqula iglucose, umzimba ungakwazi ukucubungula amandla ngokusebenzisa ukuguqulwa kwamandla okuguquguqukayo kwamandla usebenzisa amaprotheni.
Iprotheni yezinkukhu ibophezele ekukhuleni, ubuhlungu besisindo, i-hormone kanye nokukhiqizwa kwe-enzyme, ukulungisa izicubu kanye nokuzivikela komzimba. Abaningi baseMelika bathola amaprotheni amaningi kunamaphiko, izinkukhu, inhlanzi, izakhi zenyama, ushizi, ubisi, amantongomane, ama-legumes, kanye namanani amancane, ukudla okunomsoco nemifino. Amaprotheni aphelele aqukethe zonke amino acid ezidingekayo kanye namaprotheni angaphelele alahlekile eyodwa noma ngaphezulu yamino acid ebalulekile.
Amaphrotheni angaphelele atholakale ekudleni okutshalwe ezitshalweni, njengebhontshisi nelayisi.
Amafutha
Okungenani ama-20-35% wekhalori yakho yansuku zonke kufanele ivela kumafutha. Amafutha okudla asebenza umsebenzi obaluleke kakhulu njengoba ukungabi khona kwawo kungavumeli ukuba imizimba yethu ithole ama-micronutrients athile. Amafutha asisiza futhi ukuba sigxilise imizimba yethu futhi sigcine imihlangano yethu yokuzivocavoca ngaphandle kweglucose yamandla ethu okuzenzakalelayo. Amafutha nawo abalulekile ekugcineni ukuthungwa nokudla kokudla.
Ukuzama ukulinganisa
Nakuba izincomo zansuku zonke zibukeka zisebenzayo, ukuthola ukuxuba okulinganisela kwama-macronutrients kukho konke ukudla kudinga ukugcina impilo yakho. Ububanzi obuningi bamaphesenti anconywa ekamelweni ngalinye lamaqabunga ukulindela, kodwa ukuthola isilinganiso esifanele akubaluleki kangcono kunabhalansi ngokwawo. Okusho ukuthi, ukugcina uhla ngalunye ngaphakathi kwemingcele yalo, kodwa ukuqinisekisa ukuthi uthola ngamunye ngumgomo. Ngisho nalapho ama-ratios akho ashintsha, qiniseka ukuthi uyadla inani elifanele lama- kilojoule esifundeni ngasinye. Okuncane noma okuncane kakhulu kuzokukwenza uzuze noma ulahlekelwe isisindo. Futhi nakuba ama-ratios akho kanye nokudla kwe-caloric kungashintsha njengoba uthatha ukudla okuphansi kwe-carb, kubalulekile ukuthi ugcine njalo ama-ratios akho ngokulinganisela.
Umthombo
Ama-macronutrients: Ukubaluleka kwama-carbohydrate, amaprotheni, namafutha. Isikhungo sezempilo saseMcKinley University of Illinois e-Urbana-Champaign. 2014.