Umxholo ekudleni zokutya: Iimbalasane

Carbohydrate - le yenye leekhomponenti ezintathu ezibalulekileyo kwimingxilo ziqulathwe na ukutya. Bamele ethile khompawundi organic eziquka hydrogen, ioksijini kunye carbon.

Ngenxa isantya yokufunda kunye nokufumaneka carbohydrate baye baba umthombo ongundoqo osetyenziswayo emzimbeni womntu. Ngaphezu koko, ababandakanyeka ngqo kwi Yindibanisela DNA kunye RNA molekyuli kuphucula wokugaya, ulawule ukutya.

Kukho ezininzi eziphambili iintlobo carbohydrate :

• carbohydrate (fructose, lactose, galactose, maltose kunye sucrose);
• carbohydrate Complex (glycogen, starch, pectin, neselulosi kunye isiHindi).

carbohydrate sebenzi kakuhle umzimba kakhulu ukwandisa umgangatho iswekile yegazi, ngoxa carbohydrate ezintsonkothileyo ukuba zifunxe kancinci, ukubonelela imvakalelo yokuwagcina nenzaliseko. Le propati ngokubanzi asetyenziswe dietetics kunye nezakhiwo ezahlukeneyo elwe.

Iiproteni, amafutha, carbohydrate kwi imveliso equlethwe ukuze kugcinwe ukusebenza eqhelekileyo umzimba. Ukunqongophala omnye izinto kunokubangela nemiphumela emibi kakhulu. Umzekelo, ukuswela ekudleni kuphakamisa nokufumba kwamafutha cells kwesibindi, ngenxa apho iphuhlisa okunamafutha angakwazi. Le ketones igazi olunazo, nto leyo ekhokelela ekubeni ukubana kolwelo ngaphakathi umzimba nengqondo inyama ityhefu.

carbohydrate kwemfuneko - esi sixhobo ekunene endleleni eya ukutyeba. Ukongeza, ukutya iswekile eninzi rhoqo, abantu umngcipheko luhlobo abagxothwa seswekile kunye kwamanani iiseli zepancreas - umzimba omkhulu ukuvelisa insulin, enceda glucose.

Isiqulatho ekudleni imveliso ivumela ukuba bazohlule babe ngamaqela ezininzi kuzo:

• Le mali iphezulu wekhabohayidreyiti (65 grams) - kukho iilekese, iswekile, jam, nobusi, ipasta, irayisi, imihla, ezomileyo, iziqhamo ezomisiweyo, iibhiskithi ibhotolo, ezithsayo, oatmeal kunye buckwheat isidudu, iiapilkosi kunye uyawathena.
• A isixa esikhulu izakhi (ukususela-40 ukuya kuma-60 g) - iimbotyi, isonka, halva, itshokolethi emnyama, amakhiwane ezomisiweyo kunye zasendle wavuka.
• Umxholo avareji carbohydrate (11-20 g) - iibhanana, iimbotyi zesoya, imbali entsha, ikhokhonathi, ngamandongo-, itshokolethi emhlophe.
• Imali aphantsi carbohydrate (10 g) efumaneka iimveliso zobisi, iziqhamo kunye nemifuno, amakhowa, iimbotyi, kunye neenqoba.

Ethetha isondlo, kubalulekile ukukhumbula ukuba umxholo ekudleni zokutya walidla ngemini mayingagqithi 500 g Kunyanzelekile ukuba ukusebenzisa ifayibha yokutya okanye ifayibha, nto leyo ifumaneka eninzi kakhulu iziqhamo kunye nemifuno.

Abo bafuna ukunciphisa umzimba, kufuneka ukuba ukhumbule ukuba ukudla amandla "engenanto 'kunye nokunqongophala kwezondlo kufuneka ibe khona ekutyeni. Umzekelo, yingozi ukutya carbohydrate, ezifana iilekese kunye neswekile unako kufakwe ubusi zendalo kunye neziqhamo yomile, emaXhoseni irayisi olukhazimlisiweyo - brown.

Kuba ukutya ezilungele, izakha zendalo, njengoko zinceda ukumelana ukulambela izibetho ingqiqo yesisu zizaliswe kakuhle. Ezi ziquka ukolo kunye nokutya okuziinkozo Umgubo, imifuno kunye neziqhamo, iingcambu. Umxholo ekudleni kwiimveliso ezifana asidluli imigangatho eyamkelekileyo, yaye ngelo xesha linye kulula calories.

Izinto eziluncedo ukuqina le ekudleni yendalo isiqulatho eliphezulu izondlo, ezifana iiminerali, iivithamini, ifayibha enyibilikayo ezingenakunyibilika, bioflavonoids. Konke oko omeleza iswekile yegazi kunye cholesterol.

Umxholo ekudleni zokutya - oku sisalathisi esibalulekileyo, kodwa, kuqala kwiinto zonke, kubalulekile ukunikela ingqalelo liya kuba njani luncedo oku okanye imveliso emzimbeni wakho. ndlela kuphela uya kukunika kwemilo elungileyo nokuphucula impilo yakho.