Ama-carbohydrate ayizingxube zezinto eziphilayo ezakha amaselula nezicubu zazo zonke izinto eziphilayo emhlabeni. Benza imisebenzi ehlukene futhi benza cishe ama-3% wesisindo esomile emzimbeni womuntu.
Isifo sikashukela siyindlela ye-autoimmune lapho amazinga kashukela ekhuphuka kanye nokukhiqizwa kwe-insulin ngokwenxenye noma eyeke ngokuphelele. Ngohlobo lwesifo oluzimele lwe-insulin, i-glycemia ilawulwa ngempumelelo ngokugcina umsoco ofanele.
Ngakho-ke, kubaluleke kakhulu ukulawula inani lama-carbohydrate kushukela, ngoba i-glucose ifakiwe kulesigaba sezakhi ze-organic.
Ama-carbohydrate - "uphethiloli" womzimba
Lezi zinto eziphilayo zithathwa njengomthombo ongamandla wamandla wazo zonke izinto eziphilayo. Ngakho-ke, lapho uqeda i-gramu eyi-1 yama-carbohydrate, ungathola ama-4 kcal, futhi lapho ese-oxidized, kwakhiwa amandla angama-17 kJ.
Umuntu udinga ukudla okuningi okuqukethe i-carbohydrate njengoba esebenzisa amandla. Umuntu ophilile kufanele adle ama-400-50 amagremu ama-carbohydrate ngosuku. Kodwa-ke, ukudlula lezi zinombolo ngokuhamba kwesikhathi kuholela ekubukweni kwamafutha nokukhula kokukhuluphala. Amaqembu alandelayo we-carbohydrate compounds ahlukaniswe:
- ama-monosaccharides;
- ama-polysaccharides;
- oligosaccharides;
- ama-disaccharides.
Iqembu ngalinye kufanele libe khona ekudleni kwabantu. Ama-carbohydrate alula afaka i-glucose, i-fructose, i-galactose, i-lactose, i-sucrose ne-maltose. Ama-polysaccharides amelelwa ngamaqembu amabili - ukugaya ukudla (isitashi, i-glycogen) kanye nama-carbohydrate angenayo ukugaya (i-pectin derivatives, hemicellulose ne-fiber). Ngokungafani nama-polysaccharides, imikhiqizo equkethe ama-disaccharides amnandi kakhulu, ngakho-ke ibizwa ngokuthi ushukela.
Okujwayelekile futhi okuwusizo empilweni yabantu yansuku zonke ama-carbohydrate anjalo:
- I-glucose iyisakhi esinamandla okufaka i-manzi ngokushesha emgodini wokugaya ukudla. Umsebenzi omkhulu ukuhambisa amandla kumaseli womzimba.
- I-Lactose yinhlanganisela ye-organic etholakala ngokuyinhloko ezithweni zobisi. Empilweni yansuku zonke, wayebizwa ngokuthi ushukela obisini.
- I-Fructose iyinto efakwa kakhulu isikhathi eside emgodini wokugaya ukudla. Ngalesi sizathu, singasetshenziswa ngabanesifo sikashukela.
- Ummeleli wama-polysaccharides isitashi. Ihlephuka kancane esiswini, ihlephuka kuze kube noshukela.
- I-Sucrose, noma ushukela olula, imunzwa ngokushesha emgodini wokugaya ukudla. Kulokhu, ukuphathwa kwaso ngohlobo 2 sikashukela akufakiwe.
- I-fiber i-fiber fiber yezitshalo edlala indima ebalulekile ezondlweni. Cishe ayigxilwanga emathunjini, ivimbela ukufakwa ngokushesha kwama-carbohydrate egazini. Ukusetshenziswa kwaso kushukela sikashukela sohlobo 2 kunciphisa amathuba okuvela okungazelelwe kushukela. I-Fibre itholakala ngobuningi bezithelo, imifino kanye nesinkwa se-rye.
Naphezu kwakho konke ukusebenziseka, leli klasi lezinto eziphilayo liyingozi kwisifo sikashukela. Kodwa-ke, akunakwenzeka ukukhipha ngokuphelele ukudla okuqukethe i-carbohydrate enoshukela. Iqiniso ngukuthi benza imisebenzi ebalulekile emzimbeni womuntu.
Imisebenzi yama-carbohydrate emzimbeni womuntu
Inhloso eyinhloko yezinto ezinjalo emzimbeni womuntu ukulethwa kwamandla ezakhi zamaselula nezicubu.
Cishe zonke izinqubo ezenziwa emzimbeni womuntu zidinga inani elithile lamandla.
Isibonelo, ubuchopho, kanye nezinso namaseli egazi, akunakusebenza ngaphandle kweglucose. Ngakho-ke, umsebenzi oyinhloko wama-carbohydrate ukuhlinzeka kwamandla.
Kodwa-ke, uhlu lwemisebenzi yalezi zingxube ze-organic lukhulu impela. Okubaluleke ngokufanayo yile:
- Ukuhlinzekwa kwezakhamzimba ezenzeka emisipheni, esibindini nakwezinye izitho njenge-glycogen. Okuqukethwe kwaleli cwecwe lezinto eziphilayo kuhambisana ngqo nesisindo somzimba, impilo kanye nokudla komuntu. Lapho engena kwezemidlalo, ukunikezwa kwe-glycogen kuncishiswa kakhulu, kuthi ngesikhathi sokuzola, kuvuseleleke ngenxa yokudla okuchithiwe. Ukuzivocavoca umzimba okuhlala njalo kwandisa izitolo ze-glycogen, okwandisa amandla amandla abantu.
- Umsebenzi wokuqondisa othuthukisa ukusebenza kwezitho zokugaya kanye nokufakwa kwezakhi zomzimba. Njengoba i-carbohydrate fiber ingahlukeki emzimbeni wokugaya ukudla, isebenza nge-peristalsis yayo. Ngaphezu kwalokho, i-fiber ithuthukisa umsebenzi we-enzymatic wamathumbu.
- Umsebenzi wokuvikela ukuthi ingxenye yama-carbohydrate ayinkimbinkimbi izakhi zesakhiwo somzimba sokuzivikela. Ngakho-ke, i-mucopolysaccharides iyingxenye ye-mucosa yesisu, i-urogenital kanye namapheshana okuphefumula, ukuvikela umzimba kumagciwane namagciwane we-pathogenic, kanye nokuvikela izitho zangaphakathi ekulimaleni kwemishini.
- Ukubamba iqhaza okuqondile kokuhlanganiswa kwe-adenosine triphosphate, i-ribonucleic ne-deoxyribonucleic acid molecule.
- Umsebenzi okhethekile ukuthi isifo sikashukela sikhula kubantu ngenxa yokwephulwa kwe-carbohydrate metabolism ngenxa yokushoda kwe-hormone enciphisa ushukela - i-insulin. Kulokhu, ngaphezu kokwelashwa kwezidakamizwa, ukwelashwa kwalesi sifo kuhloswe ngaso ukwenza ngcono isimo se-glucose egazini futhi kuzinze izinqubo ze-metabolic.
Ngakho-ke, ama-carbohydrate awabalulekile kakhulu kwabanesifo sikashukela kunabantu abaphilile.
Enye yemigomo eyinhloko yokudla kokudla ekudleni kwesifo sikashukela ukwenqaba ukugaya ukudla okusheshayo kanye nokudla kakhulu ama-carbohydrate ahamba kancane.
Ayini ama-carbohydrate asheshayo futhi ahamba kancane?
Njengoba sesicabangele amakhompiyutha we-carbohydrate abaluleke kakhulu emzimbeni womuntu, kubalulekile ukuwahlukanisa ngokuya ngejubane lokufaka emzimbeni wokugaya ukudla.
Ama-monosaccharides, afaka i-fructose, i-sucrose ne-glucose, akhuphula ngokushesha i-glycemia futhi abe nenkomba ephezulu ye-glycemic. Uhlobo olulula kakhulu lwamakhompiyutha e-carbohydrate asheshayo ushukela wokudla, olufakwa ku-dextrose noma ushukela wegremu ushukela.
Ama-carbohydrate asheshayo anikezela ngaso leso sikhathi amandla adingekayo ebuchosheni nakwezinye izitho zomzimba. Ngokuvamile zinambitheka ngokunambitheka, ngamanani amakhulu aqukethe uju, izithelo namajikijolo. Umuntu, usebenzisa ama-carbohydrate angaphezulu kokugaya, uzichayeka kusethi yamaphawundi angeziwe. Ukweqiwa kwezakhi zomzimba okusheshayo okuholela ekunyukeni kwezitolo ezinamafutha, amazinga we-cholesterol, futhi kuthinta kabi ne-microflora yamathumbu.
Ama-carbohydrate aqukethe ama-Saccharides angaphezu kwamathathu anenkomba ephansi ye-glycemic. Amakhompiyutha anjalo akhuphula amazinga eglucose kunalokho kancane futhi abizwa ngokuthi ama-carbohydrate ayinkimbinkimbi.
Ngokwesifo sikashukela sohlobo 2, kunconywa ukuthi kungeniswe ama-carbohydrate ahamba kancane ekudleni, ngoba lokhu ngeke kube nomthelela ekwandeni kashukela ngokushesha.
Imikhiqizo Evunyelwe Isifo Sikashukela
Ngaphambi kokunquma ama-carbohydrate “anenzuzo” futhi “ayingozi” kushukela, kuyadingeka ukuthola ukuthi yiziphi izinkomba ze-glycemic kanye nezinkwa zesinkwa.
Ngaphansi kwenkomba ye-glycemic index (GI) isho ijubane lokuqhekeka emzimbeni womuntu we-glucose oqukethwe kumkhiqizo othile. I-GI ephakeme, lapho ushukela oshukela uphuka ngokushesha, okukubi koshukela.
Iyunithi lesinkwa (i-XE) linganisa inani lama-carbohydrate aqukethe ekudleni. Ngakho-ke, engxenyeni eyodwa yesinkwa kuqukethe amagremu ayi-10-12 ama-carbohydrate noma amagremu angama-25 wesinkwa Lapho uhlanganisa ukudla, kubalulekile ukunaka lezi zinkomba ezimbili.
Ukudla okunesifo sikashukela kufaka phakathi izithelo nemifino eningi. Kukholakala ukuthi lokhu kudla akuholeli ekuthini izipuni kushukela wegazi.
Isibonelo, imifino igcwala umzimba womuntu isikhathi eside. Ngokuya ngesilinganiso sikashukela kumagremu ayi-100, imifino nezithelo kuhlukaniswe ngokungafaniyo ngamaqembu ama-3, amelelwa ithebula lemikhiqizo.
| Akudluli amagremu ama-5 ama-carbohydrate ngamagremu ayi-100 yemifino noma yezithelo | Kufika kuma-gramu ayi-10 ama-carbohydrate ngama-gramu ayi-100 yemifino noma yezithelo | Ngaphezu kwama-gramu ayi-10 ama-carbohydrate ngamagremu ayi-100 yemifino noma yezithelo | |
| Imiphi imikhiqizo evumayo? | Utamatisi, ikhukhamba, iklabishi, isithombo, ispinashi, isipinashi, u-anyanisi oluhlaza, i-cranberries, ulamula, i-zucchini, i-dill, i-chicory, i-sorrel. | I-anyanisi, isithombo, i-parsley, ama-beet, ubhontshisi, i-orange, izimpande ze-celery, i-mandarin, ama-raspberries, ikhabe, ama-lingonberry, ama-currants amnyama noma abomvu, i-grapefruit, i-peach, i-peave kanye ne-quince. | Amapuni aluhlaza, ubhanana, amazambane, uphayinaphu, amagilebhisi, izinsuku, izinhlobo ezimnandi zama-apula, amakhiwane. |
| Ngingadla ngamanani amangaki | Lokhu kudla kungadliwa ngamanani angenamkhawulo, ngaphandle kokubala inani lama-carbohydrate. | Kungcono ukuthatha leli qembu lezithelo nemifino kuze kufike kumagremu angama-200 ngosuku. | Kungcono ukungazidli lezi zithelo nemifino noma ukunciphisa ukusetshenziswa kwazo okungenani. Ikakhulu, udinga ukunciphisa umkhawulo wokudla kwamazambane nsuku zonke kuya kuma-250 amagremu. |
Ukunganaki isisindo sezithelo nemifino, ukudla kwabo kwansuku zonke akufanele kube ngaphezu kwama-50 amagremu. Kungcono ukudla ukudla okusha, ngoba kuqukethe inani eliphakeme kakhulu lamavithamini.
Kunezakhi eziningi ezenzelwe ubisi nemikhiqizo yobisi. Kodwa-ke, abanesifo sikashukela badinga ukwazi ukuthi mangakhi ama-carbohydrate kulokhu kudla okunempilo. Kuvunyelwe ukuphuza ingilazi eyodwa yobisi ngosuku, kepha ngokusetshenziswa kwayo okwedlule, akumelwe sikhohlwe ukuthi ingilazi eyi-1 iqukethe amagremu ama-12 e-carbohydrate compounds. Ngokuphathelene nokukhishwa ubisi, ukudla okufana noshizi kanye ne-cottage shizi akuqukethe ama-carbohydrate amaningi. Ngakho-ke, zingadliwa ngokuphepha yibo bonke abanesifo sikashukela.
Imikhiqizo enganconywa sikashukela
Imikhiqizo efaka kalula ama-carbohydrate angagayeki akufanele ibe khona ekudleni kwabanesifo sikashukela.
Baholela ekunyukeni kokuqala koshukela wegazi, kanye nokuqongelela amaseli wamafutha.
Ngokuya ngokuthi yimaphi ama-carbohydrate aqukethwe emikhiqizweni ethile, abasebenza ngokudla okunempilo bahlukanisa amaqembu ayisihlanu ayinhloko - ufulawa nepasta, imifino, amajikijolo nezithelo, okusanhlamvu, ubisi nokutholwa ubisi.
Kuyenqatshelwe ngokuphelele ukusebenzisa lolu hlu lwemikhiqizo ekudleni ngenxa yokwanda okungenzeka kokuhlushwa ushukela:
- isiraphu, ujamu kanye ne-marmalade;
- ushukela noshukela olula;
- amakhukhi we-gingerbread, ophaya nokunye okuhlonishwa;
- u-ayisikhilimu;
- ubisi oluhlanganisiwe;
- amanzi amnandi;
- utshwala newayini.
Qiniseka ukuthi abanesifo sikashukela kudingeka basebenzise ukudla lapho kukhona khona i-fiber yokudla. Lezi zingxenye zinciphisa kakhulu ukumuncwa kwama-carbohydrate futhi zithinte kahle ukuphendula kwe-glycemic.
Cishe i-55% yokudla kwansuku zonke kufanele kube ama-carbohydrate ayinkimbinkimbi anenkomba ephansi ye-glycemic. Lokhu kufaka isinkwa se-rye ne-bran, pasta, izithelo nemifino ethile. Lokhu kudla kunesibalo esikhulu sama-fiber, amavithamini kanye namaminerali. Odokotela batusa ukudla izithelo nemifino eluhlaza, ngoba iqukethe izakhamzimba eziningi. Kufanele futhi kukhunjulwe ukuthi ukudla okuhlinzekiwe kugcina amavithamini namaminerali amaningi kunokudla okubilisiwe noma okuthosiwe.
Kokubili uhlobo lokuqala nolwesibili sikashukela kudinga ukondleka okhethekile. Ngakho-ke, kubaluleke kakhulu ukucubungula ama-carbohydrate emikhiqizweni, ngoba lokhu kuzothinta ngqo izinga le-glycemia kanye nesimo esivamile sesiguli. Ungasibala kanjani kahle inani lamakhompiyutha e-carbohydrate kanye nezingxenye zezinkwa, amatafula womkhiqizo angatholakala kalula kumasayithi we-thematic asiza.
Kungcono ukulalela udokotela wakho, njengoba azi kahle ukuthi yikuphi ukudla okungadliwe kushukela nokuthi yini i-carbohydrate ethatha isiguli. Ukwelashwa kokudla sikashukela kubaluleke kakhulu, ngoba kusiza ukwehlisa amazinga kashukela kumanani ajwayelekile. Kodwa-ke, isiguli kufanele futhi sikukhumbule ukudlala imidlalo, ihlole njalo amazinga kashukela kanye nokwelashwa kwezidakamizwa.
Ukudla kubalwa ukuze umzimba womuntu uthole inani elidingekayo lamafutha, amaprotheni nezinhlanganisela ze-carbohydrate. Ngaphandle kokusebenzisa ama-carbohydrate, i-pathology ingaba ukungalawuleki ngokuphelele, ngakho-ke kubalulekile ukwazi ukuthi yimaphi ama-carbohydrate angathathwa, futhi yikuphi okungcono ukwenqaba.
Imininingwane yokwelashwa kokudla ushukela inikezwe kuvidiyo kule ndatshana.
