Zingaphi carbohydrate kufuneka ukuba umntu ngamnye ngosuku

Zingaphi carbohydrate kufuneka ngosuku kuwe? Lo mbuzo umdla abaninzi, ingakumbi abo bangakwaziyo ukuphila ngaphandle iimveliso "yingozi".

Kuyimfuneko ukuba amandla umzimba womntu uvela ukutya ziphele. Inkqubo ukwetyisa emzimbeni ngandlel efanayo ukutsha xa uninzi lweemveliso, kuquka amafutha kunye carbohydrate, okanye iguqulwe ibe amandla ubushushu, amanzi kunye carbon dioxide.

Carbohydrate - components ukutya eneji ebalulekileyo, ummeli engundoqo apho glucose. Kwi kwengoma yemichiza ukuba zahlulwe iswekile ezilula polysaccharides. Ngokutsho iqondo nokwenziwa emzimbeni, iikhabhohayidrethi zahlulwe zibe ukutya kunye indigestible. Eyona nto agxile ngokulula iswekile, sucrose, fructose, lactose, maltose. Kancinci - dextrin nestatshi.

Ngu carbohydrate indigestible ubalisa kwincindi, equlethwe ezinemidumba, ingqolowa, nesonka esibizwa ngokuba, iitapile, ikhaphetshu, iminqathe. Kubonakala ukuba zifunxwe ngumzimba izakhamzimba kunye ifayibha, kodwa ngaphandle ukugaywa eziqhelekileyo akunakwenzeka. Ukunqongophala ifayibha kukhokelela ukutyeba, isifo sentliziyo, enyongweni, ukuqhina, umhlaza Amathumbu amakhulu kunye nabanye.

Ukuthintela ukutshintsha ubume eziqhelekileyo hormone omzimba womntu, kucetyiswa ukuba izinga ngemihla wekhabohayidreyiti - iswekile ezilula (iswekile, confectionery, iilekese, nobusi, jam) apha ekutyeni zange ngaphezulu 50-100 grams.

Carbohydrate, evelisa ubukhulu becala kwi kwamafutha osidingayo iqukwe yokudla inani elikhulu kakhulu - kumaxesha 4,5-5 ngakumbi xa kuthelekiswa emafutheni. Kulo mba, ukuba lo mthombo uphambili ukutya amandla. Maxa wambi uvakalelwa kukuba carbohydrate - i "calories engenanto." Oku akunjalo. Ngapha koko, ukuba yonke caloric otyiwa ziya kunikwa amafutha kunye neeproteni, ngaphandle kokuthatha ingqalelo ukuba bangaphi iikhabhohayidrethi ufuna ngosuku, ukuphazamiseka ukusebenza kumzimba.

Carbohydrate zifumaneka ikakhulu ekutyeni imvelaphi zezityalo. Glycogen (polysaccharide zezilwanyana) eziqulethwe kwizihlunu wesibindi.
Sucrose, nto leyo ibaluleke kakhulu ekutyeni, enyanisweni, a iswekile eqhelekileyo, kuthengiswa ezivenkileni, kwaye icandelo ekudleni eziphambili nemiqhathane, iilekese kunye namaqebengwana.

Xa amandla eqhelekileyo eliqukuqela ukutya amandla okuneekhabohayidrithe kwanele ukuba ephilayo. Ngenxa yokungabikho calories umzimba ukuchitha iicarbohydrate nanceba. Xa ukusetyenziswa osidingayo kwemfuneko zandisa umzimba isebenzisa kuphela inani zingaphi carbohydrate ufuna ngosuku, kwaye intsalela yabo lifakwa iiseli nidloba kukutyeba, ukuze kwandiswe ukusebenza ubunzima bomzimba kunye nokutyeba kwenzeka.

Ukuze alondoloze imisebenzi eqhelekileyo yabantu kufuna umlinganiselo othile carbohydrate ngosuku, kubudlelwane esekwe kunye amafutha kunye neeproteni. Umlinganiselo ngokufanelekileyo protein, amafutha kunye carbohydrate umntu abaphile 1: 1.2: 4.
Kuthathwa ukuba 1 g kwamafutha equlethwe ukutya inikezela 9 kcal, 1 g carbohydrate 1 g iiproteins - 4 kcal.

Ngoko ke, zingaphi iikhabhohayidrethi ufuna ngosuku umntu omdala ngeminyaka ezinobunzima-70 kg, nto leyo ukwenza umsebenzi ube lula emzimbeni? Le imfuneko yakhona ukusuka 360 ukuya 400 g carbohydrate ukutya, kuquka ukusuka grams-50 ukuya kwi-100 zeswekile, confectionery, nobusi, jam.

Xa abantu abadala, ukususela kwiminyaka engama-60, imfuno inani imihla carbohydrate lohlukile. ezizezi:

Amadoda ukusuka kwiminyaka engama-60 ukuya 74 ubudala kufuneka 333 grams carbohydrate.
Men 75 iminyaka nangaphezulu - 290 g
iminyaka Abafazi 60 ukuya 74 - 305
Abasetyhini engama-75 nangaphezulu - 275 g

Malunga nendlela ekudleni kangakanani kufuneka ngomhla umntwana, ingafumaneka kolu luhlu lulandelayo:

Ukususela kwiminyaka unyaka-1 ukuya ku-3 ubudala - kwaba 170-180
Ukususela kwiminyaka-4 ukuya kwelesi-6 ubudala - kwaba 200-250
Ukususela kwiminyaka esi-7 ukuya ku-9 ubudala - kwaba 270-300
Ukususela kwiminyaka 10-12 - 320-350, i
Ukususela kwiminyaka eli-13 ukuya kweli-15 ubudala - kwaba 350-400

Ipesenti carbohydrate ukutya ekutyeni (100 grams kwemveliso):
nesoseji okuphekwe - 1.1%, The - 0.4%
Amaqanda - 0.9%, egg elimhlophe - 0.8%
Iqanda sac - 1.2% scallops Fish - 3.3%
Kefir fat - 4.5% Amasi - 0.5%
ubisi lwenkomo - 4.5%, switi ubisi yinto enye - 53.5%
Sour - 4.5%, 3.1% Sour
Itshizi kunye nomxholo otyebileyo we-45% - 2.0% ezityebileyo Cottage sisi - 3%
Low-fat Cottage samasi - 3.5%, The ngomgubo kwibakala 1st - 52.7%
Mafia - 50,8%, buckwheat - 64.4%
Semolina - 70,1%, Oatmeal - 62%
okuziinkozo Irhasi - 70.5%, ipasta - 70,9%
Potato starch - 81% Ingqolowa yomgubo 1st kwibakala - 69.7%
Irayisi - 72,5%, amazimba - 66.5%
crackers zengqolowa - 68.2%, isonka sengqolowa - 50,3%
Rye - 42.5%, iiapilkosi - 12%
nezo ziqwayitiweyo - 63,5%, iidiliya - 16.7%
Emi - 10.5%, zeerasintyisi - 69%
Cranberry - 7.5% iziqhamo omileyo - 51,2%
Lemons - 9.2%, Tangerines - 9.2%
Black currant - 9.8%, ama-apile - 11.5%
Nabantwana - 10.7%, ivatala - 8.8%
amakhowa eyomileyo porcini - 22.5%, Ubukhali ertyisi - 10.5%
Melon - 8.6%, Courgettes - 3.5%
Ikhaphetshu - 5.2% Potato - 20%
Itswele - 9.2%, iikherothi - 7.6%
Cucumber - 2.9%, iitumato - 4%
Isaladi - 2.1%, ithanga - 5.9%
jam strawberry - 71.2% ekoko - 38.4%
Ubusi - 77,7%, walnuts - 8.3%
Iswekile - 95,5% Chocolate - 50,9%