Complex kunye ezilula carbohydrate: yintoni na ngcono imizimba yethu

Abantu abaninzi bakholelwa ukuba zonke wekhabohayidreyiti ziyingozi kuba nani, namhlanje siya kuzama yokudambisa le intsomi, yaye ekugqibeleni ufumanise oko carbs eziyingozi izeziphi ebaluleke kakhulu ukuze likwazi ukusebenza eqhelekileyo imizimba yethu. Ezi organic le zimbiwa eyintloko ngabantu, ngokuqhelekileyo sifanele ukufumana ubuncinane i-50% carbohydrate of itotali osetyenzisiweyo calories.

It unoxanduva umxholo ekudleni inqanaba iswekile egazini, Iyigqiba ukusebenza kwezi neeseli zobuchopho, wabulela kubo, wethu izihlunu ubunzima ukhula, kunye iiproteins kunye namanqatha kulula kakhulu ukuba ukugaya. Ngoko nangoko ibalule - ukuba zahlulwe carbohydrate ezilula kunye nezintsonkothileyo (iswekile), konke oko kuxhomekeke kwisantya ngayo olu didi lwe-oganikhi khompawundi liyacandeka baza basenza glucose - lo mthombo uphambili wamandla ethu.

Kuba iikhompawundi elula ziquka:

• disaccharides - lactose, sucrose, maltose;
• monosaccharides - fructose, galactose, iswekile kunye asidi organic.

Kuba polysaccharides ezintsonkothileyo ziquka glycogen, ikhoyo nokubakho neemveliso zezilwanyana, starch, lignin, kwincindi, pectin - ezi polysaccharides imvelaphi yemifuno. Yintoni umahluko phakathi kwezi ntlobo zimbini? khompawundi Complex organic ngokucothayo zifunxe emathunjini ngaphandle ebangela ukunyuka okukhulu iswekile egazini.

Ixabiso yesondlo kubo kakhulu phezulu kwaye isiqulatho neswekile le encinci. Nangona carbohydrate, zingangeni emzimbeni, ngoko nangoko ijike ibe iswekile. Ngenxa yoko, esidla glycidyl elula, ufumana calories ezingenanto kunye zero ixabiso amandla. Uncedo kuphela uxhulumaniso ekhawulezayo - eneji, iivithamini kunye neswekile, kodwa intsalela yayo kunokuba ngokukhawuleza ijike ibe kukutyeba okungafunekiyo.

Kodwa kukutya kakhulu carbohydrate nazo ekhuselekileyo umzimba wethu, excess yazo kubangela ibile ethunjini kunye nokwanda kwamafutha omzimba. Yenzeka njani le nto? Kuqala kwinto zonke, musa ukuyilayisha wena carbohydrate engento kwaye iyingozi, yaye, ke, ukuba ukusebenzisa ukuba aqhumisele calories kunye namanqatha.

Yintoni ziqulathe carbohydrate: uluhlu iimveliso

• confectionery;
• incindi yeziqhamo;
• emhlophe kunye nerayisi emdaka;
• ezimhlophe kunye nengqolowa isonka, rye isonka;
• iitapile goods kunye iitapile ezicujiweyo;
• iziselo ezinxilisayo and non-ezinxilisayo;
• iilekese (iilekese, itshokolethi, marmalade, nobusi, jam, jam, ice cream, kukubola ingqolowa, crackers zengqolowa);
• iziqhamo kunye eninzi iswekile (nencindi yemithi iibhanana, pineapples, ivatala, iidiliya, umxoxozi, imihla);
• imifuno (ithanga, parsnips, theniphu, iminqathe kuphekwa).

Ngenxa yokuba zonke carbs ngokukhawuleza ngokukhawuleza bangene egazini, kukho ukwanda elibukhali kwi kwinqanaba iswekile, ngoko iikhompawundi yahluzwa kuthathwa ukuba zimbi (yingozi) silambile. Kodwa ke oku akuthethi ukuba kufuneka zilahlwe ngokupheleleyo, ngaphandle iswekile, baya kuba isixa esikhulu yezimbiwa luncedo kunye neevithamini. Eyona nto ibalulekileyo kukuba ukusebenzisa phambi umthambo olunzulu okanye ngaphambi kokuba uhambe, ngoko yonke glucose nje "batshise" kubo.

Ngoku uyazi apho akhoyo nokuba ilula silambile. Iimveliso eziqulathe i uxhulumaniso ezintsonkothileyo okanye elide:

• imidumba (soy, neentlumaya, chickpea);
• pasta eyenziwe durum kwengqolowa;
• iziqhamo (apile, cherries, yeepesika, iiapilkosi, nabantwana, orenji, grapefruits);
• imifuno (zucchini, iipepile, isipinatshi, avokhado, amakhowa, iilike, ikhaphetshu, iitumato).

Ngenxa ukubambezela ukuwa carbohydrate ngaphandle ukwanda kakhulu iswekile, kunye nabantu ixesha elide musa va indlala.

Indlela yokwenza carbohydrate ziluncedo kakhulu kwaye ngaphantsi iyingozi?

Oku kufuna compound okukhawulezayo organic esetyenziswa kunye nokutya protein okanye emva kokuba (intlanzi, inyama yenkukhu, inyama, amaqanda). Iiproteni kangangexesha elithile kuhlala nesisu ukwetyisa zokugqibela, ekugqibeleni uvalelwe nabo carbohydrate.

Isiphelo: Ukunciphisa le zithe, kunye carbohydrate niguquke zibe yaye, ke ngoko, ziluncedo.