Umthombo wethu wamandla amakhulu
Ama-carbohydrate ayadingeka ukuze kube nempilo enhle nokuqina. Ngeshwa, eziningi zokudla kwe-fad zincoma ukuqeda ama-carbs kusukela ekudleni kwethu kwansuku zonke. Ukukhangisa okunokwethenjelwa kunama-carbohydrate amaningi akholwayo asenza sibe namafutha. Ukushiswa kwe-Carb kubangele ukuthi abaningi bethu basuse lo mkhakha obalulekile kakhulu emndenini wethu.
Ama-carbohydrate angathola icala elikhulu lokugcina amanoni aseMelika, kodwa lokhu akude neqiniso.
Eqinisweni, i-carbs iyona mthombo oyinhloko wamandla adingekayo emzimbeni womuntu. Ziyi-macronutrient okusho ukuthi umzimba udinga eziningi ze-carbs ukuze zisebenze emazingeni aphezulu . Ukuqonda indima yabo kufanele kusenze sibuze ukushiya ama-carbs ngaphandle kokudla kwethu. Ukususa kanjani iqembu lokudla kubalulekile emzimbeni osebenza into enhle? Esikhundleni sokuqeda ama-carbohydrate, yini okufanele icaciswe uhlobo lwe-carbs okufanele siyidle impilo ethuthukile nokuqina.
Ama-carbohydrate anika amandla
Uma sidla ama-carbohydrate, sinikela umzimba wethu ngamafutha (energy) ukusebenza kuzo zonke izimo zomzimba. Isistimu yethu yokugaya iphula ama-carbohydrate ibe yi-glucose (ushukela wegazi) ohlinzeka amandla kumaseli ethu, izicubu, nezitho zethu. Amandla angasetshenzisiwe ngokushesha agcinwa emisipha yethu nesibindi lapho umzimba wethu uwusebenzisa khona ngendlela edingekayo. Ngaphandle kokusetshenziswa kwe-carbohydrate ewanele, umzimba wethu ungase uzizwe ukhathele, uhlolwe ikhanda, uhlasele futhi ungakwazi ukuqhuma emsebenzini.
Okuqhubekayo kube inkinga wonke ama-carbohydrate ahlanganiswe ndawonye njengamabi ngawe futhi acabangela isizathu sokuzuza isisindo kanye nempilo embi. Kubonakala sengathi kukhona ukungakwazi ukuqonda ngokufanele uhlobo lwe- carbs ukugcina ekudleni kwethu ukuze umzimba usebenze kahle . Futhi, ukusebenza kwezemidlalo kungathinteka kabi ngaphandle kwemali enganele yemarbohydrate.
Umzimba wethu udinga yonke imithombo yamanzi, kuhlanganise nama-carbohydrate ukwenza kahle kakhulu nakwezokuzivocavoca.
I-Breakdown
Ama-carbohydrate ahlinzeka amandla ngokusebenzisa inqubo yokugaya ephula ushukela kanye namazinyo ukudala ushukela olula. I-ushukela elula yabe isangena ekusakazeni kwegazi lethu futhi ibe yi-glucose noma ushukela wegazi. Ama-pancreas akhipha i-insulin ekuphenduleni ushukela wegazi futhi ukusebenza ndawonye kwenza i-glucose ingene amangqamuzana ethu. I-glucose ivuselela yonke imisebenzi yethu engokwenyama ehlezi ukubuka i-movie, ukuphefumula noma ukuhlanganyela emsebenzini. Amandla engeziwe noma i-glucose igcinwa emisipha yethu nesibindi ukuze zisetshenziswe kamuva noma ziguqulwe ngamafutha.
Ukutholakala kwama-carbohydrate okuguqula amafutha kuyisitatimende se-buzz esithengiswa ukuthengisa ukudla kwamafayili. Sivame ukugxila kuphela ezitolo ezibangelwa ukudla ama-carbs esikhundleni sokuthi kubalulekile kangakanani ukusekela umsebenzi womzimba. Lapho wonke ama-macronutrients (amaprotheni, ama-carbs, namafutha) esetshenziswa ngamanani afanele, umzimba wethu usebenzisa izakhi ukuze usenze siphila futhi siphelele . Ukuhlola kubonisa ukuthi ama-carbohydrate afaka imifino emifino, imifino, kanye nohlamvu oluphelele, kuboniswa ukuthi kusisize ukunciphisa amafutha omzimba, ukuzuza imisipha, nokuthuthukisa ukusebenza kwezemidlalo. Kubonakala sengathi imfundo ye-carbohydrate engcono inconywa ukuthi ungakwenza kanjani ukukhetha okunempilo kulokhu okubaluleke kakhulu kwe-macronutrient.
Ezinye Izinzuzo zezempilo ze-Carbohydrate
I-Carbs iye yaboniswa ukuvikela umzimba ngezifo ezithile nomdlavuza. Ama-carbohydrate anzima afana ne-oatmeal aphethwe yi-fibre futhi uma adliwe njalo kuboniswa ukunciphisa ingozi ye-hypertension nezinkinga zenhliziyo. Izinzuzo zezempilo ezengeziwe zihlanganisa umonakalo owenziwe ukukhuluphala, ukuvikelwa kwesifo sikashukela sohlobo luka-2 kanye nesistimu yokugaya kahle. Ama-carbohydrate nawo aboniswa ukukhuthaza ukulahlekelwa kwesisindo kanye nekhono lokugcina umgomo wesisindo.
Ngokuphambene nalokho okushiwo yi-fad yokudla, ubufakazi bubonisa ukhetho olunempilo lwe-carbohydrate aluhlanganisiwe nokuzuza kwesisindo noma ukukhuluphala. Ucwaningo lubonisa ukuthi ama-carbohydrate ayiyingxenye ebalulekile yokudla okunempilo okuhlinzeka izakhi ezibalulekile umzimba okudinga ukusebenza kahle.
Ngenxa yokuthi ama-carbs awadalwa alinganayo, kuyoba ukukhethwa okuqhubekayo nokusetshenziswa kwama-carbohydrate amahle agcina umzimba wethu ngaphakathi kwezisindo ezinempilo futhi azizwe kangcono.
I-Carbs for Health and Fitness
Izinhlobo ezimbili eziyinhloko zama-carbohydrate zilula futhi ziyinkimbinkimbi. I-carbs elula ihlanganisa ushukela ngokwemvelo ekudleni ezifana nezithelo, imifino nobisi. Izitshalo ezengeziwe ezitholakala ekudleni okulungiselelwe noma ezicutshungulwa nazo zifakwe ngaphansi kwesigaba se-carb esilula kodwa asiphephile. Zinezakhi ezincane kunokudla okuneshukela okwenzeka ngokwemvelo. I-carbohydrate elula ingena egazini ngokushesha ihlinzeka ngamandla okusheshayo emisebenzini yomzimba. Abantu abaningi abakhuthele nabagijimi bayodla izithelo zomvini noma ubhanana ngaphambi kokuzivocavoca futhi bazizwe ukuthi lokhu kunikeza amandla okwanele okwesikhashana. Amanye ama-carb elula awaziwa ngama-antioxidants awo aphezulu kanye nenani eliphakeme lomsoco afaka:
- Igromegranate
- Amamese
- Amaphesenti angu-100 wejusi yezithelo
- Ubisi
- I-yogurt
- Ubuningi obukhulu bomzimba
I-carbs enzima ihlanganisa i-fibre nesitashi futhi ithatha isikhathi eside ukugaya ngaphambi kokuba umzimba ungasebenzisa i-glucose njengomthombo wamandla. Ama-sampuli we-carbs enempilo enempilo afaka konke isinkwa sokusanhlamvu, i-quinoa, amazambane, ubhontshisi, imifino eminingi kanye nama-oats. Kunconywa ukuba ulinde okungenani ihora ukuze usebenzise emva kokudla ama-carbs eziyinkimbinkimbi ukuze ugweme ukuhlukunyezwa kwesisu. Abantu abaningi baphinde bahlanganise umthombo wamaprotheni njengamaqanda abamhlophe abane-carbs eziyinkimbinkimbi, ikakhulu uma belungiselela iseshini yokuqeqeshwa kwesisindo esikhulu.
I-carbs enesisindo iphakeme kakhulu kunomsoco ngaphezu kwe-carbohydrate elula futhi kufanele yenze amaphesenti amakhulu kunazo zonke zokudla kwethu. I-carbohydrate eyinkimbinkimbi elandelayo iyimithombo emihle kakhulu ye-fibre, antioxidants, amavithamini namaminerali:
- Imifino eluhlaza nemifino
- Ubhontshisi
- Ukudla okuphelele
- Oats
- Irayisi elibomvu
- Imifino
- Amantongomane amaqanda nembewu
- Izithelo (ama-apula namajikijolo)
Izwi elivela
Umzimba usebenza ngokusemandleni uma ukhethwa ngokugcwele kokukhethwa okunempilo kokubili okulula nokuyinkimbinkimbi. Ukufunda ukuthi ukhethe kanjani ama-carbohydrates engcono ukugcina umzimba onempilo kuzonciphisa ukukhathazeka okuzungezile konke okungahle kwenzeke ekudleni ama-carbs futhi kunikeze indlela elula futhi engokoqobo yokudla okunempilo.
> Imithombo:
cdc.gov, Division of Nutrition, Umsebenzi Physical, nokukhuluphala, Ukuthola Balance
I-National Academy of Sports Medicine, Ukudla kanye ne-Endurance Athlete, Ukudla Ukusebenza, 5/14
I-National Academy of Sports Medicine, I-Carbohydrates: Ingabe Ngempela Yakho Okubi Kuwe? , Geoff Lecovin, 1/15