I-carbohydrate enzima ihlinzeka umzimba wakho ngamandla onamandla okuvuka, ukujikeleza, nokwenza zonke izinto ozenzayo nsuku zonke. Zihlanganisa isitashi, i-maltose, ne-cellulose, futhi zitholakala ezithelo, imifino, izithelo, amantongomane, imbewu nezinhlamvu.
Zonke izitshalo ezisekelwe ezitshalweni zinamafomu ahlukahlukene ama-carbohydrate eziyinkimbinkimbi, ikakhulukazi inhlanganisela ye-starch kanye nesellulose.
Isitashi sisetshenziswa izitshalo njengendlela yokugcina amandla. Amabele, amazambane, nelayisi, i-peas, i-legumes, nommbila ziphezulu kumatashi. I-cellulose yakha izakhiwo ezinika izitshalo zazo, futhi yiyona ingxenye enkulu ye-fiber yokudla. Imifino efana nobhontshisi obuluhlaza, i-broccoli, nesipinashi iqukethe isitashi esingaphansi, kodwa bane-cellulose engaphezulu.
Umehluko phakathi kwe-carbohydrate eyinkimbinkimbi nama-carbohydrate elula nje ubukhulu bama-molecule. I-carbohydrate elula yenziwa ngamayunithi owodwa noma amabili kuphela, kanti ama-carb complex aqukethe ushukela okungenani amathathu. Ushukela olula uhlanganisa ushukela wetafula, i-fructose, uju, i-syrups njalonjalo.
Ukunciphisa I-Carbohydrate Ukugaya Nokuncipha
Izinkinobho zihlungwa futhi zifakwe ngokushesha, ngakho ukudla okunomsoco njengesinkwa esimhlophe kanye ne-pasta kungabangela i-spike ye-blood spike, kakhulu njengokudla okuthile okuphezulu ushukela. Kodwa, isimiso sakho sokugaya asikwazi ukuphula eceleni i-cellulose, okuyinto enhle ngoba ukuthi leyo fiber engeyona digestible emgodini wakho wokugaya umzimba iyancipha izinto, ngakho-ke ama-starches awabanga imbangela enkulu ye-sugar spike.
Esinye isizathu kubalulekile ukudla okusanhlamvu okugcwele, izigulane ezimibalabala kanye nokunye ukudla okuphezulu kwe-fiber kunciphise kakhulu ukumunwa kwe-ushukela nokudla.
Ngingayidinga Kanjani I-Carbohydrate Eyinkimbinkimbi?
Ngokuvamile, i-carbohydrate eyinkimbinkimbi kufanele inikeze ingxenye engama-calories ekudleni kwakho. Futhi abantu abadala badinga amagremu angu-25 kuya ku-38 e-fiber nsuku zonke.
Ungakwazi ukufeza kokubili ngokudla ukudla okunezimila ezimibalabala , okusanhlamvu okuphelele, nokuhlanganiswa kwamantongomane nembewu.
Lapho uhlela ukudla , cabanga ngendlela ukudla kuzobekwa ngayo epulatifheni yakho. Hlukanisa kahle ipuleti ibe yizingxenye ezine. Ingxenye yeplate kufanele igcwale imifino eluhlaza noma enemibala noma izithelo kanye neyodwa yesine yeplate yakho ingabamba into efana ne-starchier, njengesinkwa, ilayisi, amazambane noma i-pasta.
Ingxenye yokugcina iyikhaya emthonjeni wakho wamaprotheni oyinhloko - ingaba inyama, izinkukhu noma izinhlanzi, noma ungakhetha umthombo wamaprotheni wemifino efana nemifino noma i-lentils. Lokho kufanele kukunike inani elifanele lama-carbs, kanye nokugcina amaprotheni akho namafutha ngokulingana.
Ukudla okulinganiselayo okunamafutha amaningi kanye ne-carbs enempilo kungase kube ukukhonza okukhululekile kwe-Swiss chard, okukodwa amazambane ahlambulukile, nocezu lwe-salmon egosiwe cishe ngobukhulu besandla sakho. Noma uma uthanda ukuhamba nemifino, utshintshe izinhlanzi ze-tofu enokutholwa.
Imithombo:
Amasevisi Okulawula Nokuvimbela Izifo. "Ukondla wonke umuntu - ama-carbohydrate."
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
IHhovisi Lwezifo Ukuvimbela Nokukhuthazwa KwezeMpilo, iHhovisi loMsizi WeNobhala WezeMpilo, iHhovisi likaNobhala, uMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu - Health.gov. " Izinkombandlela Zesidlo sabaseMelika, ngo-2010 ."