Yeyiphi iqulethe carbohydrate: ukufumana umthombo wamandla ekunene

Xa ukhetha ukudla wakho usempilweni omnye, nezimanga, njani, equlethe izakha, ukukhetha indlela anenzuzo. Lo mbuzo buciko, kuba carbohydrate nga izikhanyise inzuzo ezibalulekileyo kunye nomonakalo.

ulwazi Isisekelo malunga carbohydrate

Ukuze uqonde, equlethe izakha, kubalulekile ukuyiqonda into abamele.

Esi sakhiwo entsonkothileyo ukutya, ukubonelela umzimba amandla. Ethetha ngokwalo imichiza, le ambaxa carbon, hydrogen neoksijini - izinto ezisisiseko ebomini. Yaye ngokuxhomekeke kwindlela iinkqubo ukusetyenziswa kwazo emzimbeni, izazinzulu ziye zachongwa inani lweendidi iikhabhohayidrethi: monosaccharides, oligosaccharides kunye polysaccharides.

Iinzuzo tywaleni

Kungakhathaliseki ukuba uhlobo carbohydrate bona isiphumo processing sokugqibela ukuyilwa monosaccharides, leyo esebenzisa inkqubo yokujikeleza ezinikezelwa wonke umzimba. Nangona kunjalo, kubalulekile ukukhumbula ukuba ngexesha haydrolisis (ukuqhekeka carbon) iya kubhuqwa amandla, yaye ngoko kilojoules, ochaphazela kakhulu ilahleko, uzinziso okanye ubunzima inzuzo.

Monosaccharides, yaye kubo ngokwemveli ziquka galactose, fructose kunye sucrose, waya umzimba ngaphandle kokulahlekelwa ixabiso yabo yamandla. Ngamanye amaxesha ke bade obizwa ngokuba "calories engenanto 'kuba ngokukhawuleza Akothusi ukufumanisa ukuba umzimba amandla, kanye njengokuba ngokukhawuleza kumka kuyo.

Ngoko ke, lo carbohydrate afumaneka ekutyeni ezinomthamo ophezulu iswekile, umzekelo, ngo izonkana eziyolisa intliziyo. Uhlobo lwe monosaccharides ezinobungozi kufuneka ibandakanye imifuno, ubushushu kakubi, okuziinkozo, ipasta, ingqolowa iyaxokozela kunye isonka esimhlophe. Kodwa zizityebi monosaccharides nobusi zendalo, namaqunube, kunye neziqhamo nemifuno, leyo kwamathandabuzo luncedo eziphilayo.

Polysaccharides obonwa yi zokudla luncedo kuzo zonke iinkalo zobomi. Loo mazwi categorical isekelwe kwinto yokuba inkqubo ukwetyisa ibe monosaccharides kuthatha iiyure ezi-4 ukuya ku-6, ngenxa apho umzimba uyakwazi kuzaliswa ngokufanayo izinto ezinjalo kuyimfuneko. Ukongeza asifanele, silibale ukuba ziqulathe ezinjalo ebalulekileyo ifayibha, starch kunye pectin. Ngoko ukuze ukunciphisa umzimba okanye ukuzinzisa ubunzima, kufuneka zibandakanywe yomxhesho polysaccharides.

Oluqulathe carbohydrate yale laseMelika? Okokuqala, yonke ingqolowa isonka kunye nepasta evela durum ingqolowa. Ngaphezu koko, uluhlu siqhubeka okuziinkozo, umbona, imifuno (kokubini ifomu ekrwada kunye lashicilelwa, ngaphandle kaJohn).

Ixesha ufuna ke awukwazi

Zonke iindidi carbohydrate zifuneka ngokulinganayo umzimba, nobugcisa Nasli azhdenie xa ezidla lokugqibela lwabo kodwa idlala indima. Ke ngoko kufuneka aseke ulawulo ekhethekileyo ukutya.

Ngoko ke, oko iqulathe izakha, Uvunyelwe ukuba zidle ukuya kwiiyure ezili-12? Kakade ke, zonke iimveliso iswekile-equlethe. Oku kunye neelekese, kubandakanywa itshokolethi, fructose okune, ezifana iidiliya, kwakunye womoji enziwe ngomgubo emhlophe.

carbohydrate Complex ukuba bavunyelwe ukuba iiyure ukuya ku-16. Ngoko ke, udle izitya amazambane, ukutya okuziinkozo, iziqhamo kunye ungumcu kunokwenzeka, kodwa kuphela ukuba kwiiyure phambi lokulala ayikho ngaphantsi kwe-6. Emva kweli xesha ukutya, equlethe izakha, kufuneka zenziwe kuphela imifino ekrwada.

Ngokulandela imithetho thaca, ungenza ngokulula ukudala idayethi usebenzisa namandla ukuze ukunyenyisa ubunzima bakho.