Umhlahlandlela owusizo wama-carbohydrates nokufaneleka
Zikhona i-carbs emihle ne-carbs emibi? Impendulo nguyebo oqeqeshiwe. I-carbohydrate enzima ngokuvamile ibizwa ngokuthi i-carbs enhle nama-carbohydrate elula njenge-carbs embi. I-carb enhle kakhulu ye-carb indaba ayiyona into elula, kodwa ukuqonda umehluko phakathi kwe-carbs emihle ne-carbs embi kuzokusiza wenze ukudla okunempilo nokukhetha impilo.
Ngokufanele, ama-carbohydrate ayisisekelo sokudla okunempilo.
Labo abanesithakazelo sokuzivocavoca kanye nokuzivocavoca kumele okungenani babe nolwazi oluthile lokusebenza lwe-carbohydrate ngoba yizifo zethu zokupheka komzimba kanye nokusebenza kwamandla omzimba.
Imizimba yethu iphula ama-carbohydrate phansi ibe ushukela bese ishisa ushukela njengophethiloli wengqondo yethu nomzimba. Abanye abantu besaba ama-carbohydrate ngoba bacabanga ukuthi ushukela ngokuzenzakalelayo lisho ukuzuza kwesisindo , ukushintsha kwemizwelo, nezinto zonke ezimbi. Kodwa iqiniso liwukuthi ubuchopho nomzimba wakho kufanele kube nokudla okunamandla kwe-glucose, uhlobo lweshukela umzimba ophuza ama-carbohydrate phansi.
Ama-carbohydrate anzima
I-carbohydrate eyinkimbinkimbi yiyona "ama-carbs amahle". Izibonelo ze-carbs eziyinkimbinkimbi kukhona okusanhlamvu okuphelele, imifino yesitashi kanye nobhontshisi. Zinezinqamuzana eziyinkimbinkimbi eziphazamiseka kancane kancane, zinikeza ukutholakala kokushukela okuqhubekayo egazini. Lapho ushukela lunikezwa amangqamuzana kancane kancane, angashisa amandla kanye namazinga ethu amandla kanye nemizwa ehlala njalo. Inkomba ye-glycemic yisilinganiso sokuthi ukudla okusheshayo nokudla okungakanani kukwandisa amazinga kashukela egazini.
I-Carbohydrate elula ne-Carbohydrate engalungile
I-carbohydrate elula yenziwe ngamamolekhamula alula okulula umzimba wakho ukuwohloka futhi ususe ushukela egazini ngokushesha. I-carbs emibi isesigaba esincane se-carbohydrate. Ishukela elimhlophe kanye nokudla okumhlophe okugcoke ngokudla okuyisisekelo kukhona izibonelo zama-carbohydrate alula.
Ukuwa kweqanda kubangela ngokushesha isipike esisheshayo ushukela wegazi. Yilapho uthola khona amandla, khona-ke ukudonsa okukhulu - futhi imizwa yakho iyahambisana nayo. Ngaphezu kwalokho, lapho ushukela oluningi lukhukhula uhlelo ngaso sonke isikhathi, umzimba wakho awukwazi ukuyisebenzisa wonke amandla futhi uguqula ukuze ... ucabange ukuthi yini? Amafutha. Yebo, umzimba wakho ekugcineni uguqula ushukela okwedlulele ube yi-glycogen bese uba ngamafutha okugcina. Futhi okubi nakakhulu, ukuphazamisa njalo amangqamuzana anamazinga aphezulu ashukela kuhlotshaniswa nezifo ezihlobene neshukela egazi njenge-hypoglycemia, isifo sikashukela, nokuphikiswa kwe-insulin.
Akuwona wonke ama-carbohydrate alula ayi-carbs "amabi" amabi. Ezinye, njengezithelo, ziyi-carbs elula, enomsoco. Izithelo ezintsha zisinika ama-enzyme, amavithamini, amaminerali , kanye ne- fiber . Imikhiqizo yobisi inikeza nezinzuzo ezibalulekile zokudla okunempilo ezifana namaprotheni , amavithamini namafutha . Iphuzu ukuqaphela ukuthi lezi carbohydrate ezilula, ezingekho "ezibi", namanje ushukela ophuthumayo ongeke usise amandla ethu ngendlela efanayo nama-carbohydrate anzima.
Ama-Carbs Ahle Akabi
Enye yezinto ezididekile mayelana nama-carbohydrate yilehluko phakathi kokudla okuphelele nokucwengisisiwe. Zonke izithelo ziyisibonelo esihle. Uma okusanhlamvu kuhlanjululwa, izakhi kanye ne-fibre zithathwe kuso zenza kube lula ukugaya nokunciphisa umzimba.
Ake sibheke ukwenziwa kofulawa obomhlophe: I-kernel egcwele ukolweni nazo zonke izingxenye zayo zihlanganisa bran, i-endosperm, ne-germ. Igatsha linikeza i-fiber enezinzuzo eziningi zokugaya ukudla okubandakanya ukunciphisa ukuwohloka kokudla kanye nokwamukelwa kwamafutha. Futhi i-germ yingxenye enezakhi eziningi kakhulu. Kodwa lapho ukolweni wonke uhlanjululwa ukwenza ufulawa omhlophe i-bran ne-germ zisuswe, zishiya i-endosperm encane kuphela.
Inqubo yokuhlanza isetshenziselwa ezinye izithelo zomsoco ezinomsoco ezifana nommbila nelayisi kanye. Abaningi bethu babhekana nakho konke okusanhlamvu okuphelele okunomsoco lapho bephenduka ufulawa ohlanjululwe futhi basetshenziselwa ukwenza ukudla okucutshungulwa njengokudla okusanhlamvu kwasekuseni, izinkwa, ama-tortillas, ilayisi elimhlophe nokudla okungenamsoco.
Lawa ma-carbs angamahloni angakusiza ukusekela amandla akho.
Ngakho-ke ama-carbohydrate amabi ngempela yiwo ahlinzeka kancane endleleni yokudla futhi athulule izitshalo eziningi ezilula, ezenza amandla okushukela emzimbeni. Izibonelo zokudla ezimbi, ezimbi ezidalwa yi-carb yizo ezenziwe ngeshukela elicwengileko kanye nofulawa ohlanjululwe njenge-candy, ikhekhe, ama-muffin nesinkwa esimhlophe - azitholakali izakhi futhi azikho amandla azinzile.
Thola i-Carb Energy Enhle
Isithombe sami esiyintandokazi yokugaya ukudla kwe-carbohydrate ukucabanga ngomlilo wokushisa. I-carbs eziyinkimbinkimbi zinjengezigodi ezinhle. Bamba kalula futhi bashise isikhathi eside. I-carbs embi, elula ifana nethethi elomile. Uma sizibeka emlilweni wethu wokugaya, zivutha ngokushesha bese zishisa zisishiya kancane.
Ukudla okunomsoco kuhlanganisa ama-carbohydrate ngokugcizelelwa kwinkimbinkimbi, kanye namafutha enempilo namaprotheni . Labo kithi abafuna ukuphika futhi baphile futhi bahlale lapho, badinga ukusebenzisa amaqembu amathathu okudla.
Imithombo:
> Haas, u-Elson. Ukuhlala Unempilo Ngokudla.
Holford, Patrick. I-New Optimum Nutrition Bible. Ukudlulisa ucindezela; 2005.
Umtholampilo waseMayo. Ukudla okuphelele: Izinketho ezinhliziyo ezinhle zokudla okunempilo,
> MyPyramid.gov. "Ngaphakathi kwePiramidi [yokudla]."