Ama-carbohydrate angase adideke kancane, ngezinye izikhathi abantu bakhuluma nge-carbs eziyinkimbinkimbi ngokuthi 'ama-carbs' futhi ama-carb elula futhi ngokuvamile abhekisela kubo njengama-carbohydrate elula njengama-carbs amabi. Kodwa angicabangi ukuthi kunembile ukusho ukuthi wonke ama-carbs alula ayamanga, amanye awakhona. Ake ngichaze kancane mayelana ne-biochemistry ye-carbohydrate elula.
Yiziphi I-Carbs Elula?
Ngokuphathelene nesakhiwo samakhemikhali, ama-carb elula ama-molecule amancane ahlanganisa i-monosaccharide noma ama-monosaccharide amabili axhunyiwe ndawonye.
Noma yini enkulu kunaleyo ibizwa ngokuthi i-carbohydrate eyinkimbinkimbi.
Kulungile, ngakho-ke yini i-monosaccharide? Liyizwi elifisayo nje leshukela elilodwa. I-glucose i-monosaccharide, futhi iyishukela elihle ngoba uhlobo lweshukela umzimba wakho nokusebenzisa ubuchopho ukuze uphethiloli nsuku zonke. Amanye ama-monosaccharides afaka i-fructose, etholakala ezitsheni nemifino, ne-galactose, etholakala ebisi. Ayikho yalezi zimbi kuwe.
Ishukela elilodwa lingahlanganiswa ukuze lenze ama- disaccharides , igama elisho ukuthi "amashukela amabili." Lawa ushukela afaka:
- I-Lactose (ushukela lobisi) iqukethe ama-molecule we-glucose nama-galactose. Abantu abano "lactose ababekezelelanga" abakwazi ukumba leli shukela ngokufanele.
- I-Sucrose (ushukela etafuleni) iqukethe i-glucose ne-fructose molecule. Kungumuthi we-powdery omhlophe noma isisindo se-granular esibhekwa ngokuthi "ushukela" lapho sipheka noma sibheka.
- I-Maltose (ishukela le-malt) ikhiqizwa ngesikhathi sokulimala okusanhlamvu njengebhali.
I-carbs elula ilula kalula umzimba wakho ukugaya. Akuyona into eyenzeka emlonyeni noma esiswini - ukugaya kakhulu kwe-carbohydrate kwenzeka emathunjini amancane. Ama-enzyme aphula i-ushukela elula zibe izingxenye ezithile ezingawela izibilini zamathumbu bese ufaka igazi lakho. Noma yisiphi ishukela umzimba wakho awusisebenzisi ukuze uphethiloli uguqulwa waba namafutha futhi ugcinwe ngezicubu ze-adipose.
Ukuthola ama-carbohydrate alula kumalebula
I-carbs elula isetshenziswa kaningi ekudleni okucutshungulwayo. Ngokuvamile ziyizinto zokudla eziphezulu kakhulu, futhi akuzona okunomsoco, ngakho-ke uma uhlanza ukudla kwakho, kungasiza ekunqandeni ukudla okuqukethe lezi zithako:
- I-Sucrose
- I-Sugar Sugar
- I-Raw Sugar
- I-High Fructose Isiraphu Yommbila
- Isiraphu Yommbila
- Dextrose
- I-glucose
- Fructose
- Maltose
- I-Malt Sugar
- Isiraphu
- Uju
Ingabe Zonke I-Carbohydrate Elula Zilungele?
Njengoba ngishilo ekuqaleni, akuzona ama-molecule embi - umzimba wakho uyabathanda ngemali efanele. Njengezinto eziningi, kungumthamo okwenza ubuthi, ngakho-ke inkinga ukuthi ukudla okuphezulu e-ushukela elula kunama-khalori amaningi, futhi ushukela omningi awukuhle kuwe.
Izithelo nemifino ngokwemvelo ziqukethe i-fructose - kodwa nazo zikulungele ngoba zinomsoco-ezinomsoco , futhi ziqukethe i-fibre eyanciphisa ukugaya nokumuncwa ushukela. Ama-juice wezithelo ezingenayo i-fibre angasondla kakhulu, kepha ama-carbohydrate alula athola ngokushesha kakhulu ngaphandle kwefiber ukuze unciphise ukugaya. Yingakho kungcono ukuba udle izithelo zonke kunokuba uphuze ujusi wezithelo.
Ubisi luqukethe i-lactose, okuyinkinga kubantu abano-lactose-abangenakubekezelelana. Abantu abanalesi simo kumele bagweme ubisi neminye imikhiqizo yobisi noma basebenzise ama-enzyme ebizwa ngokuthi i-lactase ewasiza ekuguleni ushukela wobisi.
Umthombo:
I-United States Centers for Disease Control and Prevention. "Ukudla komuntu wonke: Izinto eziyisisekelo: ama-carbohydrates." Ifinyelele ngo-Mashi 8, 2016. http://www.cdc.gov/nutrition/everyone/basics/carbs.html.