Amaprotheni, amafutha, ama-carbohydrate, kanye ne-fiber ekudleni sikashukela

Ake sihlolisise ukuthi izinhlobo ezahlukene zomsoco zithinta kanjani ushukela wegazi kwiziguli ezinesifo sikashukela. Amaphethini ajwayelekile asungulwe ukuthi amafutha, amaprotheni, ama-carbohydrate kanye ne-insulin enza kanjani, futhi sizowachaza ngokuningiliziwe ngezansi. Ngaso leso sikhathi, akunakwenzeka ukubikezela kusengaphambili ukuthi umkhiqizo othile wokudla (ngokwesibonelo, ushizi wekhokho) uzokwandisa ushukela wegazi kwisifo sikashukela esithile. Lokhu kunganqunywa kuphela ngecala nephutha. Lapha kuzoba kufanelekile futhi ukunxusa: Hlala ushukela wakho wegazi uvame! Yonga imichilo yokuhlola ushukela ushukela - yiphule ekwelapheni izinkinga zikashukela.

Izingxenye ezilandelayo zokudla zinikeza amandla emzimbeni womuntu: amaprotheni, amafutha kanye nama-carbohydrate. Ukudla okunabo kuqukethe amanzi nefungi, okungagaywanga. I-Alcohol ibuye ibe ngumthombo wamandla.

Kuyaqabukela ukuthi ukudla kuqukethe amaprotheni amsulwa, amafutha, noma ama-carbohydrate. Njengomthetho, sidla ingxube yezakhi. Ukudla kwamaphrotheni kuvame ukugcwala ngamafutha. Ukudla okune-carbohydrate eningi ngokuvamile kuqukethe amaprotheni ambalwa namafutha.

Kungani abantu benqunyelwe ngokwemvelo ukuthayipha isifo sikashukela 2

Emakhulu ezinkulungwaneni zeminyaka, izimpilo zabantu emhlabeni zazihlanganisa izinyanga ezifushane zenala yokudla, okwathathelwa indawo isikhathi eside sendlala. Abantu babengaqinisekile ngalutho ngaphandle kokuthi indlala izokwenzeka kaningi. Phakathi kokhokho bethu, labo abathuthukisa ikhono lofuzo lokusinda endabeni ende basinda futhi bazala. Kuyamangaza ukuthi lezi zakhi zofuzo ezifanayo namuhla, maqondana nokudla okuningi, zisenza sithambekele ekukhuluphiseni bese sithayipha isifo sikashukela sesi-2.

Uma indlala enkulu yaqhuma kungazelelwe namuhla, ubani ongasinda kangcono kunomunye? Impendulo ngabantu abakhuluphele kanye nabantu abanesifo sikashukela sohlobo 2. Imizimba yabo ikwazi ukugcina amafutha ngesikhathi sokudla okuningi, ukuze ukwazi ukusinda ebusika obude, obulambile. Ukwenza lokhu, ekuziphendukeleni kwemvelo, bakhula ngokwanda kwe-insulin (ukungazweli kahle kwamangqamuzana esenzweni se-insulin) nokufisa okungaguquki kwama-carbohydrate, ajwayelekile kithi sonke.

Manje siphila esimweni sokudla okuningana, kanti nezakhi zofuzo ezisize okhokho bethu ukuba baphile, zaphenduka inkinga. Ukunxephezela isimo sofuzo sokuthayipha isifo sikashukela sesi-2, udinga ukudla ukudla okune-carbohydrate kanye nokuzivocavoca. Ukukhuthaza ukudla okune-carbohydrate ephansi ukuvimbela kanye nokulawula isifo sikashukela kuyinjongo enkulu indawo yethu ekhona.

Ake siqhubekele phambili emiphumeleni yamaprotheni, amafutha kanye nama-carbohydrate kushukela wegazi. Uma ungumuntu onesifo sikashukela "onolwazi", uzothola ukuthi imininingwane engezansi ku-athikili iyihlukile ngokuphelele imininingwane esezingeni oyitholile ezincwadini noma kudokotela obambelela endocrinologist. Ngasikhathi sinye, imihlahlandlela yethu yokudla sikashukela isiza ukwehlisa ushukela wegazi futhi igcine ivamile. Ukudla okujwayelekile “okulinganiselayo” kusiza kulokhu kabi, njengoba usuzibonile wena.

Ngenqubo yokugaya, amaprotheni, amafutha kanye nama-carbohydrate asemzimbeni womuntu aqhekeka phakathi kwezingxenye zawo, “amabhlokhi wokwakha”. Lezi zingxenye zingena egazini, zithwalwa ngegazi emzimbeni wonke futhi zisetshenziswa amaseli ukugcina imisebenzi yazo ebalulekile.

Ama-squirrels

Amaprotheni amaketanga ayinkimbinkimbi "emabhulokhi wokwakha" abizwa ngama-amino acid. Amaphrotheni okudla aqhekeka phansi abe ama-amino acid ngama-enzyme. Ngemuva kwalokho umzimba usebenzisa la ma-amino acid ukukhiqiza amaprotheni akhe. Lokhu kwenza hhayi kuphela amangqamuzana emisipha, izinzwa nezitho zangaphakathi, kodwa futhi nama-hormone nama-enzymes wokugaya afanayo. Kubalulekile ukwazi ukuthi ama-amino acid angaphenduka ushukela, kepha lokhu kwenzeka kancane futhi hhayi kakhulu.

Ukudla okuningi abantu abakwenzayo kuqukethe amaprotheni. Imithombo ecebile yamaprotheni amaqanda amaqanda, ushizi, inyama, izinkukhu nenhlanzi. Empeleni azinazo izakhamzimba. Lokhu kudla kwakha isisekelo sokudla okuphansi kwe-carbohydrate okusebenzayo ekulweni nesifo sikashukela. Yikuphi ukudla okulungele ushukela futhi yikuphi okubi. Amaprotheni nawo atholakala emithonjeni yezitshalo - ubhontshisi, imbewu yezitshalo namantongomane. Kepha lokhu kudla, kanye namaprotheni, aqukethe ama-carbohydrate, futhi kudingeka unakekele ushukela wawo.

Amaphrotheni okudla awuthinta kanjani ushukela wegazi

Amaprotheni nama-carbohydrate ayizingxenye zokudla ezikhulisa ushukela wegazi, yize zikwenza ngezindlela ezihluke ngokuphelele. Ngasikhathi sinye, amafutha adliwayo awathinti ushukela wegazi. Imikhiqizo yezilwane inamaprotheni acishe abe ngu-20% Okunye okusekwe kwabo kungamafutha namanzi.

Ukuguqulwa kwamaprotheni abe ushukela emzimbeni womuntu kwenzeka esibindini futhi ngezinga elincane ezinso nase mathuneni. Le nqubo ibizwa nge- gluconeogeneis. Funda ukuthi ungayilawula kanjani. I-glucagon ye-hormone iyibangela uma ushukela wehla kakhulu noma uma insulin encane kakhulu ihlala egazini. Amaprotheni angama-36% aguqulwa abe ushukela. Umzimba womuntu awazi ukuthi ungaphenduka kanjani ushukela emuva ekubeni ngamaphrotheni. Into efanayo namafutha - awukwazi ukuhlanganisa amaprotheni kuwo. Ngakho-ke, amaprotheni ayingxenye ebalulekile yokudla.

Sishilo ngenhla ukuthi imikhiqizo yezilwane inamaprotheni angama-20% Phindaphinda ngo-20% ngo-36%. Kuyavela ukuthi cishe u-7.5% wesisindo esiphelele sokudla kwamaprotheni angaphenduka ushukela. Le mininingwane isetshenziselwa ukubala umthamo we-insulin “emfishane” ngaphambi kokudla. Ngokudla "okunokulinganisela", amaprotheni awabhekwa uma kubalwa imithamo ye-insulin. Futhi ekudleni okuphansi kwe-carbohydrate yesifo sikashukela - kuyabalwa.

Udinga ukudla amaprotheni amangaki

Abantu abanesilinganiso esilinganiselwe sokuzivocavoca ngokomzimba bayelulekwa ukuba badle ama-1-1.2 amagremu amaprotheni nge-1 kg yesisindo somzimba esifanele nsuku zonke ukuze balondoloze izicubu zomzimba. Inyama, inhlanzi, izinkukhu kanye noshizi ziqukethe cishe amaphesenti ama-20%. Uyasazi isisindo sakho esifanele ngamakhilogremu. Phindaphinda leli nani ngo-5 futhi uzothola ukuthi mangaki amagremu wokudla kwamaprotheni ongadla nsuku zonke.

Ngokusobala, akudingeki ukuthi ubulawa yindlala ekudleni okuphansi kwe-carb. Futhi uma uzivocavoca ngokujabulisa ngokusho kwezincomo zethu, ungakhokha ukudla amaprotheni amaningi, futhi konke lokhu ngaphandle kokulimaza ukulawulwa koshukela.

Yikuphi ukudla okunempilo kakhulu kwamaprotheni?

Okufaneleke kakhulu ekudleni okuphansi kwe-carbohydrate yilezo zokudla kwamaprotheni ezingenawo ama-carbohydrate. Uhlu lwabo lubandakanya:

• inyama yenkomo, inyama yenkomo, neyewundlu;
• inkukhu, idada, ikalikuni;
• amaqanda
• izinhlanzi zolwandle nezasemfuleni;
• ingulube ebilisiwe, i-carpaccio, i-jamon neminye imikhiqizo ebizayo efanayo;
• umdlalo;
• ingulube

Khumbula ukuthi ama-carbohydrate angangezwa emikhiqizweni ebalwe ngenhla ngenkathi kucutshungulwa, futhi lokhu kufanele kwesatshwe. Incwadi yaseMelika ekhuluma ngokudla okuphansi kwe-carbohydrate yesifo sikashukela ithi amasoseji cishe awawona ama-carbohydrate. Ha ha ha ...

Cishe wonke ushizi awunama-carbohydrate angaphezu kuka-3% futhi alungele ukusetshenziswa ngabantu abaneshukela. Ngokwengeziwe ushizi we-feta no-cottage shizi. Ama-carbohydrate atholwe ushizi wakho kufanele acatshangelwe lapho uhlela imenyu, kanye nokubala imithamo yamaphilisi e-insulin kanye / noma kashukela. Kuyo yonke imikhiqizo yesosi - funda imininingwane esephaketheni, cabanga ama-carbohydrate awo namaprotheni.

Ukudla kwamaphrotheni kanye nokwehluleka kwezinso

Kunenkolelo eyandile phakathi kwe-endocrinologists kanye neziguli ezinesifo sikashukela sokuthi amaprotheni adliwayo ayingozi kunoshukela ngoba asheshisa ukuthuthukiswa kokwehluleka kwezinso. Leli iphuzu elinephutha lokubhubhisa elibulala izimpilo zabantu abanesifo sikashukela. Izinga eliphakeme lokudla amaprotheni alimazi izinso ezigulini ezinesifo sikashukela, uma ushukela wegazi ugcinwa uvamile. Eqinisweni, ukwehluleka kwezinso kudala ushukela wegazi ophakeme. Kepha odokotela bathanda ukukubhala lokhu kumaprotheni okudla.

Yibuphi ubufakazi obusekela lesi sitatimende soshintsho:

• Kukhona izifundazwe e-USA ezikhethekile ngokuzalanisa izinkomo. Lapho, abantu badla inyama yenkomo izikhathi ezintathu ngosuku. Kwezinye izifundazwe, inyama yenkomo ibiza kakhulu futhi ayidli lapho. Ngaphezu kwalokho, ukwanda kokuhluleka kwezinso kucishe kufane.
• Ama-Vegetarians anezinkinga zezinso kaningi nje njengabasebenzisi bemikhiqizo yezilwane.
• Senze isifundo eside sabantu abanikela enye yezinso zabo ukusindisa impilo yomuntu esimthandayo. Odokotela batusa ukuthi kungancishiswa amaprotheni komunye wabo, kanti omunye akazange. Ngemuva kweminyaka, izinga lokuhluleka kwezinso elisele belilingana kuwo womabili.

Konke lokhu okungenhla kusebenza ezigulini ezinesifo sikashukela, okukhona kuso ukuthi izinso zisasebenza ngokujwayelekile noma ukulimala kwezinso kusesigabeni sokuqala. Hlola izigaba zokwehluleka kwezinso. Ukuvimbela ukwehluleka kwezinso, gxila ekugcineni ushukela wegazi ojwayelekile ngokudla okuphansi kwe-carbohydrate. Uma ukwehluleka kwezinso kusesigabeni 3-B noma ngaphezulu, khona-ke sekwephuze kakhulu ukwelashwa ngokudla okune-carbohydrate eningi, futhi ukudla ngamaprotheni kufanele kukhawulelwe.

Amafutha

Amafutha adliwayo, ikakhulukazi amafutha wezilwane agcwele, asolwa ngokungafanele:

• imbangela ukukhuluphala;
• ukukhulisa i-cholesterol yegazi;
• kuholele ekuhlaselweni yisifo senhliziyo nokushaywa unhlangothi.

Eqinisweni, konke lokhu kuyindimbane enkulu yomphakathi jikelele odokotela nabezempilo. Ukusakazeka kwalesi sifo, esiqale ngawo-1940s, kuholele ebhubhini lokukhuluphala kanye nohlobo lwesifo sikashukela. Isincomo esijwayelekile ukuthi singadli ama-kilojoule angaphezu kwama-35% emafutheni. Kunzima kakhulu ukwedlula leli phesenti ekusebenzeni.

Ukuncoma okusemthethweni koMnyango Wezempilo e-US ngokuvinjelwa kwamafutha ekudleni kuholele ekukhohlisweni kwangempela phakathi kwabathengi. Imikhiqizo yobisi enamafutha aphansi, imajarini kanye nemayonnaise iyadingeka kakhulu. Eqinisweni, imbangela yangempela yezinkinga ezibalwe ngenhla ama-carbohydrate. Ama-carbohydrate ahlanjululwe ikakhulukazi, okusetshenziselwa kuwo ukuthi umzimba womuntu awushintshiwe ngofuzo.

Kungani kudingekile ukudla amafutha

Amafutha adliwayo aphekwe phansi abe ngama-asidi lapho kugayishwa. Umzimba ungazisebenzisa ngezindlela ezahlukene:

• njengomthombo wamandla;
• njengezinto zokwakha amaseli abo;
• beka eceleni.

Amafutha adliwayo ayisona isitha sethu, noma ngabe izazi zokudla kanye nodokotela bazothini ngalokhu. Ukudla amafutha emvelo kubaluleke kakhulu ukuze umuntu asinde. Kunama-acid aqatha abalulekile umzimba akukho ndawo ongawathatha, ngaphandle kwamafutha okudla. Uma ungazidli isikhathi eside, uzokufa.

Amafutha adliwayo ne-cholesterol yegazi

Abantu abanesifo sikashukela ngisho nangaphezu kwabantu abaphilile baphethwe yi-atherossteosis, ukushaya kwenhliziyo nemivimbo. Ezigulini ezinesifo sikashukela, iphrofayli ye-cholesterol imvamisa imbi kakhulu kunesilinganiso kubantu abanempilo yobudala obufanayo. Kuphakanyisiwe ukuthi amafutha adliwayo kufanele asolwe. Leli iphuzu eliyiphutha lembono, kepha, ngeshwa, likwazile ukuvela kakhulu. Ngesinye isikhathi, bekukholelwa nokuthi ukuthi bekungamafutha okudla abangela ubunzima besifo sikashukela.

Eqinisweni, izinkinga nge-cholesterol yegazi kubantu abanesifo sikashukela, njengabantu abanoshukela wegazi ojwayelekile, azihlobene nakancane namafutha abawadlayo. Iningi labanesifo sikashukela lisadla cishe ukudla okunciphile, ngoba bafundiswe ukwesaba amafutha. Eqinisweni, iphrofayili ye-cholesterol embi ibangelwa ushukela wegazi ophezulu, i.e. ushukela ongalawulwa.

Ake sibheke ubudlelwane phakathi kwamafutha okudla ne-cholesterol yegazi. Abantu abafuna ukwehlisa i-cholesterol yabo yegazi ngokwesiko kunconywa ukuthi badle ama-carbohydrate amaningi. Odokotela balule ukuthi kuncishiswe ukusetshenziswa kwemikhiqizo yezilwane, futhi uma udla inyama, khona-ke kuphela lawo mafutha aphansi. Yize kusetshenziswe ngenkuthalo lezi zincomo, imiphumela yokuhlolwa kwegazi kwe- "cholesterol" embi "ezigulini ngenxa yezizathu ezithile iyaqhubeka ukuwohloka ...

Kukhona ezinye izincwadi ezengeziwe zokuthi ukudla okune-carbohydrate eningi, cishe ngokuphelele imifino, akunampilo futhi kuphephile njengoba bekucatshangwa ngaphambili. Sekufakazelwe ukuthi ama-carbohydrate adliwayo andisa isisindo somzimba, andisa iphrofayili ye-cholesterol futhi andise ingozi yesifo senhliziyo. Lokhu kuyasebenza nakuma-carbohydrate "ayinkimbinkimbi" atholakala ezithelo nasemikhiqizweni kasawoti

Ezolimo zaqala ukuthuthuka kungabi ngaphezu kweminyaka eyishumi eyedlule. Ngaphambi kwalapho, okhokho bethu ikakhulukazi baba abazingeli nababutheli. Babedla inyama, inhlanzi, izinkukhu, izibankwa ezincane nezinambuzane. Konke lokhu kungukudla okugcwele amaprotheni namafutha emvelo. Izithelo zazingadliwa izinyanga ezimbalwa kuphela ngonyaka, kanti uju bekuyindathane yobumnandi.

Isiphetho esivela emcabangweni “womlando” ngukuthi umzimba womuntu awushintshiwe ngokwezakhi zofuzo ukuze udle ama-carbohydrate amaningi. Futhi ama-carbohydrate anamuhla acwengekile ayinhlekelele yangempela kuye. Ungaqala isikhathi eside ukuthi kungani lokhu kunjalo, kepha kungcono ukubheka nje. Akusizi ngqondo ukuthi inkolelo ehluleka ukusebenza, uyavuma?

Ungayihlola kanjani? Ilula kakhulu - ngokusho kwemiphumela yokulinganiswa kashukela nge-glucometer, kanye nokuhlolwa kwegazi kwelebhu okwenziwe i-cholesterol. Ukudla okune-carbohydrate ephansi kuholela eqinisweni lokuthi ushukela osegazini lesifo sikashukela uyancipha, futhi kungenzeka ukuligcina lizinze ngokujwayelekile, njengasebantwini abaphilile. Emiphumeleni yokuhlolwa kwegazi elabhorethri, uzobona ukuthi i- cholesterol “embi” iyancipha, bese kuthi kuqhume “okuhle” (okuvikelayo). Ukwenza ngcono iphrofayili ye-cholesterol nakho kunomthelela ekufezekisweni kwezincomo zethu zokusetshenziswa kwamafutha emvelo anempilo.

Amafutha nama-triglycerides egazini

Emzimbeni womuntu kukhona "umjikelezo" njalo wamafutha. Angena egazini evela ekudleni noma ezitolo zomzimba, bese esetshenziswa noma egcinwa. Egazini, amafutha athamba ngendlela ye-triglycerides. Kunezici eziningi ezinquma izinga lama-triglycerides egazini ngaso sonke isikhathi. Lokhu ifa, ukuqina komzimba, ushukela wegazi, izinga lokukhuluphala. Amafutha adliwayo anomthelela omncane ekubandakanyekeni kwama-triglycerides egazini. Ama-triglycerides amaningi anqunywa ukuthi mangaki ama-carbohydrate asedlile muva nje.

Abantu abathobekile nabanciphile yibo abazwela kakhulu esenzweni se-insulin. Imvamisa inamazinga aphansi we-insulin nama-triglycerides egazini. Kepha ngisho egazini labo ama-triglycerides ayanda ngemuva kokudla okugcwele ama-carbohydrate.Lokhu kungenxa yokuthi umzimba uhlukanisa ushukela ngokweqile egazini, uliguqule libe ngamafutha. Lapho kukhulu ukukhuluphala, kwehlisa ukuzwela kwamangqamuzana ku-insulin. Ebantwini abakhuluphele, ama-triglycerides egazi aphakeme ngokwesilinganiso kunalawo mancane, alungiswa ukuze kudliwe i-carbohydrate.

Kungani izinga le-triglycerides esegazini liyinkomba ebalulekile:

• ama-triglycerides amaningi azungeza egazini, lapho ukumelana nokuqina kwe-insulin kunamandla khona
• ama-triglycerides afaka isandla ekubekweni kwamafutha ezindongeni zangaphakathi zemithambo yegazi, isb., ukuthuthukiswa kwe-atherosclerosis.

Kwenziwe ucwaningo lapho abasubathi abaqeqeshiwe bahlanganyele khona, okungukuthi, abantu abazwela kakhulu i-insulin. Abasubathi bathola imijovo yamafutha e-asidi. Kwavela ukuthi ngenxa yalokho, ukumelana ngokuqinile kwe-insulin (ukuzwela okungekuhle kwamaseli esenzweni se-insulin) kwenzeka okwesikhashana. Uhlangothi olubunjiwe lwemali luwukuthi unganciphisa ukumelana ne-insulin uma ushintshela ekudleni okune-carbohydrate ephansi, wehlise ushukela wegazi lakho kube okwejwayelekile, ukuvivinya umzimba futhi uzame ukwehlisa isisindo.

Ingabe ukudla okunamafutha kudala ukukhuluphala?

Hhayi amafutha, kepha ama-carbohydrate asemzimbeni ngaphansi kwethonya le-insulin aphenduka abe ngamafutha bese anqwabelana. Le nqubo ichazwa ngokuningiliziwe kamuva kusihloko. Amafutha adliwayo empeleni awahlanganyeli kuwo. Zibekwe izicubu ze-adipose kuphela uma udla ama-carbohydrate amaningi nawo. Onke amafutha owadlayo ekudleni okuphansi kwe-carbohydrate asheshe “aqhume” futhi angangezeli isisindo somzimba. Ukwesaba ukuthola amafutha emafutheni kuyafana nokwesaba ukuphenduka okuhlaza okwesibhakabhaka ngenxa yokudla isitshalo seqanda.

Ama-carbohydrate

Ama-carbohydrate ayingxenye eyingozi kakhulu yokudla kweziguli ezinesifo sikashukela. Emazweni athuthukile, ama-carbohydrate akha inqwaba yokudla okudliwayo ngabantu. Kusukela ngeminyaka yo-1970 e-United States, ingxenye yamafutha ekudleni okudliwayo ibilokhu yehla, futhi inani lama-carbohydrate belilokhu landa. Ngokuhambisana, ubhubhane lokukhuluphala kanye nezigameko zesifo sikashukela sohlobo 2, esezivele sithathe isimo senhlekelele kazwelonke, ziyakhula.

Uma ukhuluphele ngokweqile noma uthayipha isifo sikashukela 2, kusho ukuthi ungumlutha wokudla okuqukethe ama-carbohydrate ahlaziyiwe. Lokhu umlutha wangempela, ngokufana notshwala noma izidakamizwa. Mhlawumbe odokotela noma izincwadi ezinezinhlu zokudla ezidumile zincoma ukuthi udle ukudla okunamafutha amancane. Kepha kungcono uma ushintshela ekudleni okune-carb ephansi esikhundleni.

Umzimba usebenzisa amafutha adliwayo njengezinto zokwakha noma njengomthombo wamandla. Futhi kuphela uma uwusebenzisa kanye nama-carbohydrate, lapho-ke amanoni ayobe egcinwe esitokisini. Ubhubhane lohlobo 2 lwesifo sikashukela alubangelwa ukudakwa kwamafutha ngokweqile. Kubangela inala ekudleni kwama-carbohydrate akhanyisiwe. Ekugcineni, ukudla amanoni ngaphandle kwama-carbohydrate cishe akunakwenzeka. Uma uzama, uzothola ngokushesha isicanucanu, ukushisa kwenhliziyo, noma isifo sohudo. Umzimba uyakwazi ukuma ngesikhathi ukusetshenziswa kwamafutha namaprotheni, nama-carbohydrate - awukwazi.

Ngabe siyawadinga ama-carbohydrate?

Kunamafutha adingekayo wokudla, kanye nama-amino acid abalulekile atholakala kumaprotheni. Kepha ama-carbohydrate abalulekile awekho, kufaka phakathi izingane. Awukwazi ukusinda kuphela, kodwa futhi uzizwe ujabule ekudleni okungaqukethe ama-carbohydrate nhlobo. Ngaphezu kwalokho, ukudla okunjalo kunciphisa kakhulu ingozi yokuhlaselwa yisifo senhliziyo nesifo sohlangothi. Ukuhlolwa kwegazi kwe-cholesterol, triglycerides, nezinye izinto ezibeka engcupheni yengozi yentliziyo kuba ngcono. Lokhu kufakazelwa isipiliyoni sabantu basenyakatho, abathi ngaphambi kokufika kwabamakholoni abamhlophe babengadli lutho ngaphandle kwenhlanzi, uphawu lwenyama namafutha.

Kuyingozi ezigulini ezinesifo sikashukela sohlobo lokuqala nohlobo 2 ukuthi zingadli kuphela ama-carbohydrate acwengekile, kodwa futhi “nama-carbohydrate” ayinkimbinkimbi ngesilinganiso esingaphezu kwama-20-30 amagremu ngosuku. Ngoba noma ikuphi ama-carbohydrate abangela ukugxuma okusheshayo koshukela wegazi, kanti kuyadingeka ukuba ne-insulin enkulu ukuze kuliqede. Thatha i-glucometer, ulinganise ushukela wegazi ngemuva kokudla bese uzibonela ukuthi ama-carbohydrate abangela ukuba agxume, kuyilapho amaprotheni namafutha kungenzeki.

Ukuthi umzimba womuntu umunca kanjani ama-carbohydrate

Ngokombono wamakhemikhali, ama-carbohydrate angamaketanga amangqamuzana kashukela. Izakhamzimba ezidliwayo, ingxenye enkulu, zingamaketanga amangqamuzana kashukela. Okufushane iketanga, ukunambitheka okumnandi komkhiqizo. Amanye amaketanga ahlala isikhathi eside futhi ayinkimbinkimbi ngokwengeziwe. Banokuxhumana okuningi ngisho namagatsha. Lokhu kubizwa ngokuthi "carbohydrate" "okuyinkimbinkimbi". Noma kunjalo, wonke la macimbi avele aphule ngisho esiswini, kodwa futhi nasemlonyeni womuntu. Lokhu kwenzeka ngaphansi kwethonya lama-enzyme atholakala kumathe. I-glucose iqala ukudonswa egazini kusuka kulwelwesi lwe-mucous lomlomo, futhi ngenxa yalokho, ushukela wegazi uphakama ngokushesha.

Inqubo yokugaya emzimbeni womuntu iwukuthi ukudla kudilizwa kube yizakhi, ezisetshenziswa njengemithombo yamandla noma “izinto zokwakha”. Ingxenye esetshenziswayo yama-carbohydrate amaningi ekudleni yi-glucose. Kukholelwa ukuthi izithelo, imifino kanye nesinkwa okusanhlamvu okugcwele kuqukethe “ama-carbohydrate ayinkimbinkimbi.” Ungavumeli lo mqondo ukhohlise wena! Eqinisweni, lokhu kudla kuphakamisa ushukela wegazi okusheshayo futhi okunamandla njengoshukela wetafula noma amazambane abunjiwe. Hlola nge-glucometer - futhi uzozibonela.

Ngokubukeka, izimpahla ezibhakiwe namazambane azifani neze noshukela. Kodwa-ke, ngesikhathi sokugaya, ngokushesha ziphenduka ushukela, njengoshukela ocolisisiwe. Ama-carbohydrate atholakala ezithelweni nakwimikhiqizo yokusanhlamvu akhulisa amazinga kashukela egazi ngokushesha nangokushukela kwetafula. I-American Diabetes Association isanda kuthola ngokusemthethweni ukuthi isinkwa silingana noshukela wethebula ngemiphumela yawo ushukela wegazi. Kepha esikhundleni sokwenqabela abanesifo sikashukela ekudleni isinkwa, bavunyelwa ukuba badle ushukela esikhundleni kwamanye ama-carbohydrate.

Ukuthi ama-carbohydrate ayingozi kangakanani kushukela

Kwenzekani emzimbeni weziguli ezinesifo sikashukela ngemuva kokudla okubandakanya ikakhulukazi ama-carbohydrate? Ukuze uqonde lokhu, okokuqala funda ukuthi yini secretion ye-biphasic insulin. Ezigulini ezinesifo sikashukela sohlobo 2, isigaba sokuqala sokuphendula se-insulin sinenkimbinkimbi. Uma isigaba sesibili secretion ye-insulin sigcinwa, khona-ke ngemuva kwamahora ambalwa (amahora ama-4 noma ngaphezulu), ushukela wegazi ngemuva kokudla ungahle wehle uvamile ngaphandle kokungenelela komuntu. Ngasikhathi sinye, usuku nosuku, ushukela wegazi usalokhu uphakanyisiwe amahora amaningi ngemuva kokudla ngakunye. Ngalesi sikhathi, ushukela ubopha amaprotheni, uphazamisa ukusebenza kwezinhlelo ezahlukene zomzimba, futhi kuba nezinkinga zesifo sikashukela.

Iziguli zesifo sikashukela sohlobo loku-1 zibala umthamo we-insulin “emfishane” noma i- “ultrashort” ngaphambi kokudla, okudingeka ukumboza ama-carbohydrate awadlayo. Ama-carbohydrate amaningi ohlela ukuwadla, yilapho udinga i-insulin engaphezulu. Lapho umthamo we-insulin uphakeme, ziba nezinkinga eziningi. Lesi simo esiyinhlekelele nendlela yokuyinqoba ichazwa ngokuningiliziwe esihlokweni esithi “Ungalawula kanjani ushukela wegazi kumithamo emincane ye-insulin”. Lokhu kungenye yezinto ezibaluleke kakhulu kuwebhusayithi yethu ezigulini ezinazo zonke izinhlobo zesifo sikashukela.

Izithelo ziqukethe ama-carbohydrate anejubane elikhulu ngamanani amakhulu. Banomphumela olimazayo ushukela wegazi, njengoba kuchaziwe ngenhla, futhi ngenxa yalokho baphikisana noshukela. Gwema kude nezithelo! Izinzuzo ezingabakhona zazo ziphansi kaningi kunokulimaza ezikubangela emzimbeni wesifo sikashukela. Ezinye izithelo azinalo ushukela, kepha i-fructose noma umala. Lezi ezinye izinhlobo zikashukela. Zimunca kancane kancane kunoshukela, kepha futhi zandisa ushukela wegazi ngendlela efanayo.

Ezincwadini ezidumile zokudla, bathanda ukubhala ukuthi ama-carbohydrate “alula” futhi “ayinkimbinkimbi”. Kokudla njengokudla okusanhlamvu okuphelele, babhala ukuthi bakhiwe ama-carbohydrate ayinkimbinkimbi futhi ngenxa yalokho anenzuzo kwabanesifo sikashukela. Eqinisweni, konke lokhu kuyize engenangqondo. Ama-carbohydrate ayinkimbinkimbi akhulisa ushukela wegazi ngokushesha futhi okunamandla njengama-carbohydrate alula. Lokhu kuqinisekiswa kalula ngokulinganisa ushukela wegazi ne-glucometer esigulini sikashukela ngemuva kokudla ngezikhathi ezithile zemizuzu engu-15. Shintshela ekudleni okune-carbohydrate ephansi bese ushukela wegazi lakho uzokwehla ube usujwayelekile, futhi izinkinga zesifo sikashukela zizobuyela.

Ukuthi ama-carbohydrate aphenduka kanjani abe ngamafutha ngaphansi kwethonya le-insulin

Umthombo oyinhloko wamafutha aqongelela emzimbeni ama-carbohydrate wokudla. Okokuqala, ziqhekeza zibe ushukela, ofakwe egazini. Ngaphansi kwethonya le-insulin, ushukela uphenduka abe ngamafutha, afakwa kumaseli wamafutha. I-insulin yi-hormone eyinhloko enomthelela ekukhuluphiseni.

Ake sithi udle ipuleti lopholi. Cabanga ngokwenzeka kuleli cala emzimbeni wabantu abaphilile neziguli ezinesifo sikashukela sohlobo 2. Ushukela wegazi uzokwehla ngokushesha, futhi izinga le-insulin egazini nalo lizokhuphuka ngokushesha ukuze 'liqede' ushukela. I-glucose encane ephuma egazini “izoshiswa” ngokushesha, okungukuthi, izosetshenziswa njengomthombo wamandla. Enye ingxenye - izofakwa ngesimo se-glycogen esibindini nasemisipha. Kodwa amathangi okugcina we-glycogen akhawulelwe.

Ukuze kuhlukaniswe nawo wonke ushukela osele noshukela wegazi ophansi ube yinto evamile, umzimba uyiguqula ibe ngamafutha ngaphansi kwesenzo se-insulin. La mafutha afanayo afakwa izicubu ze-adipose futhi aholela ekukhulupheni. Amafutha owadingayo abambezeleka kuphela uma uwadla ngama-carbohydrate amaningi - nesinkwa, amazambane, njll.

Uma ukhuluphele, lokhu kusho ukumelana ne-insulin, isb., Ukuzwela kwezicubu okungekuhle ku-insulin. I-pancreas kufanele ikhiqize i-insulin eyengeziwe ukuze inxephezele. Ngenxa yalokhu, ushukela omningi uphenduka amanoni, ukwanda kokukhuluphala, kanye nokuzwela kwe-insulin kwehla ngisho nangokwengeziwe. Lo ngumjikelezo omubi ophela ekuhlaselweni yinhliziyo noma uhlobo 2 sikashukela. Ungayiphula ngokudla okuphansi kwe-carbohydrate nokuzivocavoca, njengoba kuchazwe esihlokweni esithi "Ukumelana ne-insulin nokwelashwa kwayo."

Ake sibheke ukuthi kwenzekani uma udla ucezwana lwenyama enamafutha emnandi esikhundleni se-pasta. Njengoba sixoxe ngenhla, umzimba ungaguqula amaprotheni abe ushukela. Kepha lokhu kwenzeka kancane kancane amahora amaningi. Ngakho-ke, isigaba sesibili se-insulin secretion noma umjovo we-insulin “emfishane” ngaphambi kokudla ungakugwema ngokuphelele ukwanda koshukela wegazi ngemuva kokudla. Khumbula futhi ukuthi amafutha adliwayo awaphenduki ushukela futhi awenyusi ushukela wegazi nakancane. Akunandaba ukuthi udla amafutha amaningi kangakanani, isidingo se-insulin kulokhu ngeke sikhuphuke.

Uma udla imikhiqizo yamaprotheni, umzimba uzoshintsha ingxenye yeprotheni ibe ushukela. Kepha noma kunjalo, leli glucose lizoba lincane, lingabi ngaphezu kwama-7.5% wesisindo senyama edliwayo. Kudingeka insulin encane kakhulu ukunxenxa lo mphumela. I-insulin encane isho ukuthi ukuthuthukiswa kokukhuluphala kuzoma.

Yimaphi ama-carbohydrate angadliwa noshukela

Esikhathini sikashukela, ama-carbohydrate akufanele ahlukaniswe phakathi kokuthi "alula" futhi "ayinkimbinkimbi", kepha kodwa "enza ngokushesha" kanye "nokuhamba kancane". Senqaba i-carbohydrate enejubane eliphezulu ngokuphelele. Ngasikhathi sinye, amanani amancane ama-carbohydrate "ahamba kancane" avunyelwe. Njengomthetho, atholakala kwimifino, enamaqabunga adliwayo, amahlumela, ukusikwa futhi asizidli izithelo. Izibonelo zonke izinhlobo zeklabishi nobhontshisi oluhlaza. Bheka uhlu lokudla okuvunyelwe kokudla okuphansi kwe-carbohydrate. Imifino kanye namantongomane kwafakwa ekudleni okuphansi kwe-carbohydrate sikashukela ngoba aqukethe amavithamini emvelo, amavithamini emvelo, amaminerali nefayibha. Uma ubadla kancane, bakhulisa ushukela wegazi kancane.

Ukudla okulandelayo kokudla kubhekwa njengamagremu ama-6 wama-carbohydrate ekudleni okushukela kashukela omningi:

• 1 inkomishi yesaladi yemifino eluhlaza kusuka ohlwini oluvunyelwe;
• Izinkomishi ze-⅔ zemifino ephelele kusuka ohlwini oluvunyelwe, oluphathwa ngokushisa;
• ½ inkomishi yemifino ekhethiwe noma ekhethiwe kusuka ohlwini oluvunyelwe, oluphathwa ngokushisa;
• Izinkomishi ze-¼ ze-puree yemifino kusuka kwimifino efanayo;
• I-120 g yembewu eluhlaza yelanga;
• Ama-70 g ama-hazelnuts.

Imifino eqoshiwe noma ekhethiwe iyinkimbinkimbi kunemifino ephelele. Ngakho-ke, inani elifanayo lama-carbohydrate litholakala ngevolumu encane. I-puree yemifino iyinkimbinkimbi nakakhulu. Izingxenye ezingenhla zibuye zibhekele ukulungiswa okuthi ngesikhathi senqubo yokushisa iyingxenye yesiguqana isiphenduke ushukela. Ngemuva kokwelashwa okushisa, ama-carbohydrate avela emifino adonswa ngokushesha okukhulu.

Ukudla okuvunyelwe okuqukethe ama-carbohydrate "ahamba kancane" kufanele kudliwe kancane, kungadingeki ukuzitika ngokweqile ukuze kungabi umphumela wokudlela waseChina. Umphumela wama-carbohydrate entweni yesifo sikashukela uchazwa ngokuningiliziwe esihlokweni esithi "Ungalawula kanjani ushukela wegazi ngemithamo emincane ye-insulin". Lesi ngesinye sezindatshana zethu ezibalulekile uma ufuna ukulawula ngempela ushukela wakho.

Uma ama-carbohydrate eyingozi kakhulu kubantu abanesifo sikashukela, kungani ungabanikeli ngokuphelele? Kungani ufake imifino ekudleni okuphansi kwe-carb ukulawula ushukela? Kungani ungatholi wonke amavithamini adingekayo kwizithasiselo? Ngoba kungenzeka ukuthi ososayensi abakamtholi wonke amavithamini. Mhlawumbe imifino iqukethe amavithamini abalulekile esingakakwazi ngawo. Kunoma yikuphi, i-fiber izolunga amathumbu akho. Konke okungenhla akusona isizathu sokudla izithelo, imifino emnandi noma okunye ukudla okwenqatshelwe. Ziyingozi kakhulu kushukela.

Ifayibha yokudla sikashukela

I-Fibre yigama elijwayelekile lezakhi zokudla umzimba womuntu ongeke ukwazi ukuzigaya. I-Fibre itholakala kwimifino, izithelo, okusanhlamvu, kepha hhayi kwimikhiqizo yezilwane. Ezinye zezinhlobo zawo, ngokwesibonelo, i-pectin ne-gar gum, ziqhuma emanzini, ezinye azenzi. Kokubili i-fiber encibilikayo ne-insoluble ithinta ukudlula kokudla ngamathumbu. Ezinye izinhlobo zefayibha ezingasebenzi - ngokwesibonelo, i-psyllium, eyaziwa nangokuthi yi-flea plantain - isetshenziswa njengesiqalo sokuqunjelwa.

Imithombo yefayibha engasebenzi ayimifino yesaladi kakhulu. I-soluble fiber itholakala ngemidumba (ubhontshisi, uphizi, nezinye), kanye nakwezinye izithelo. Lokhu, ikakhulukazi, i-pectin ekhasini le-apula. Kwisifo sikashukela, ungazami ukwehlisa ushukela wegazi noma i-cholesterol yakho nge-fiber. Yebo, isinkwa se-bran asinyusi ushukela ngokuqhakaza njengesinkwa esimhlophe sikafulawa. Kodwa-ke, namanje kubangela ukuhlaselwa okusheshayo futhi okunamandla kushukela. Lokhu akwamukeleki uma sifuna ukulawula ngokucophelela isifo sikashukela. Ukudla okuvinjelwe ekudleni okuphansi kwe-carbohydrate kuyingozi enkulu kushukela, noma ngabe ungeza i-fiber kubo.

Kwenziwe ucwaningo oluveze ukuthi ukwanda kwefayibha ekudleni kuthuthukisa iphrofayli ye-cholesterol yegazi. Kodwa-ke, kubuye kwavela ukuthi lezi zifundo bezibandlululwa, okusho ukuthi, ababhali bazo benza konke kusengaphambili ukuthola umphumela omuhle. Ucwaningo lwamuva nje luye lwabonisa ukuthi i-fiber yokudla ayinamphumela obonakalayo ku-cholesterol. Ukudla okune-carbohydrate eyokusiza ngempela kuzokusiza ukulawula ushukela wegazi lakho, futhi kuthuthukise imiphumela yokuhlolwa kwegazi lakho ngenxa yezici ezibeka engcupheni yenhliziyo, kufaka phakathi i-cholesterol.

Sincoma ukuthi uphathe ngokucophelela "ukudla" nokudla "okuneshukela" okuqukethe i-bran, kufaka phakathi i-oat. Njengomthetho, emikhiqizweni enjalo kunamaphesenti amakhulu kafulawa wokusanhlamvu, yingakho abangela ukugxuma okusheshayo koshukela wegazi ngemuva kokudla. Uma uthatha isinqumo sokuzama lokhu kudla, qala ngokudla okuncane bese ulinganisa ushukela wakho imizuzu engu-15 ngemuva kokudla. Ngokunokwenzeka, kuvela ukuthi umkhiqizo awukufanele, ngoba unyusa ushukela omningi. Imikhiqizo yamagatsha aqukethe ufulawa omncane futhi ofanelekile kwiziguli ezinesifo sikashukela ayinakuthengwa emazweni akhuluma isiRussia.

Ukudla ngokweqile kwe-fiber kubangela ukuqunjelwa, ukuthopha, kwesinye isikhathi nesifo sohudo. Kuholela futhi ekukhuleni okungalawulwa koshukela wegazi ngenxa “yokudla kwendawo yokudlela yaseChinese,” ngemininingwane eminingi bheka isihloko esithi "Kungani ushukela wegazi ekudleni okuphansi kwe-carb kungaqhubeka nokuthi angakulungisa kanjani." I-fiber, njengama-carbohydrate adliwayo, akudingekile ngokuphelele empilweni enempilo. Ama-Eskimos nabanye abantu basenyakatho baphila ngokugcwele, badla kuphela ukudla kwezilwane, okuqukethe amaprotheni namafutha. Banempilo enhle kakhulu, ngaphandle kwezimpawu zesifo sikashukela noma zenhliziyo.

Umlutha kuma-carbohydrate nokwelashwa kwawo

Iningi labantu abanokukhuluphala kanye / noma isifo sikashukela sohlobo lwe-2 sihlushwa isifiso esingenakuphikiswa sama-carbohydrate. Lapho kuba nokuhlaselwa kobudlova obungalawulwa, badla ama-carbohydrate acolisisiwe ngamanani amakhulu. Le nkinga ifa ngofuzo. Kudingeka ukuthi kuqashelwe futhi kulawulwe, njengokulawulwa kotshwala nezidakamizwa. Bheka i-athikili ethi Ungayisebenzisa Kanjani Imithi Yesifo Sikashukela Ukulawula Ukudla Kwakho. Kunoma ikuphi, ukudla okuphansi kwe-carbohydrate kungukukhetha kokuqala kokuxhomekeka kwe-carbohydrate.

Isihluthulelo sokulawula ushukela omuhle kashukela udla inani elilinganayo lama-carbohydrate namaprotheni usuku nosuku ngesidlo sasekuseni, sasemini nesidlo sakusihlwa. Ukuze wenze lokhu, udinga ukufunda ukwenza imenyu yokudla okuphansi kwe-carbohydrate. Kungenzeka futhi kudingekile ukupheka izitsha ezahlukahlukene, ukushintshana imikhiqizo kusuka kuhlu oluvunyelwe, uma kuphela inani eliphelele lama-carbohydrate namaprotheni ezingxenyeni ezisala zifana. Kulokhu, imithamo yamaphilisi e-insulin kanye / noma yesifo sikashukela nayo izohlala injalo futhi noshukela wegazi uzoba uzinzile ezingeni elifanayo.