Ama-carbohydrate asheshayo futhi ahamba kancane (alula futhi ayinkimbinkimbi) - umehluko, imikhiqizo

Ukuguquguquka kushukela wegazi kuncike ohlotsheni lwe-carbohydrate odlayo ekudleni. Ngokusekelwe kwidatha yejubane nokuphelela kokufakwa kweshukela kokudla, ukuhlukaniswa kuya kuma-carbohydrate asheshayo futhi aphambili kusekwe.

Umuntu ophilile onomzimba ojwayelekile kufanele angazesabi lezo noma amanye ama-carbohydrate. Ngezilinganiso ezinengqondo, i-metabolism ejwayelekile iyakwazi ukuzisebenzisa ngaphandle kwemiphumela yomzimba. Kubantu abanokuthambekele kwesifo sikashukela i-mellitus noma isifo esivele satholakala, ubudlelwane nama-carbohydrate budonsa ngokwedlulele, okusheshayo kufanele kungafakwa ngokuphelele, labo abahamba kancane kufanele bakhawulelwe kakhulu. Inezimpawu zayo kanye nokudla kwabadlali, ngoba basebenzisa ushukela omningi.

Umehluko phakathi kwama-carbohydrate asheshayo futhi ahamba kancane

Ama-carbohydrate ayizakhi zomzimba umuntu azithola ekudleni kanye namaprotheni namafutha. Amandla ahlinzeka inqubo ebaluleke kakhulu athathwa kuma-carbohydrate, futhi lapho kuphela aswele khona, amafutha namaprotheni aqala ukuwohloka. Amandla akhishwa lapho kusabela amakhemikhali lapho ama-carbohydrate aqhekezelwa khona emanzini kanye ne-carbon dioxide.

Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule

• Ukwehlela ushukela -95%
• Ukuqedwa kwe-vein thrombosis - 70%
• Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
• Ukuqeda umfutho wegazi ophakeme - 92%
• Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%

Ushukela otholakala ekudleni:

• ama-monosaccharides - ama-carbohydrate alula amuncwa ngokushesha;
• ama-disaccharides - aqukethe ama-molecule amabili axhunywe nge-polymer chain; isikhathi esithe xaxa siyadingeka ekuhlanzeni kwawo;
• ama-polysaccharides yizakhi eziyinkimbinkimbi kakhulu ezibhekwa emzimbeni isikhathi eside kunabanye. Ezinye azigaywa nhlobo, njengefayibha.

Lapho nje ushukela ophuma emgudwini wokugaya ungena egazini, umuntu uzizwa anelisekile, egcwele amandla, indlala yakhe ishabalale ngokushesha. Ama-pancreas axhumeka ngokushesha futhi akhulule inani le-insulin elidingwa ukumunca ushukela. Ngiyabonga ngalo, ushukela ungena ezicutshini, kuthi okuthe xaxa kufakwe ezitokisini ngesimo samafutha. Lapho nje umzimba uphuza ushukela otholakalayo, umuzwa wokulamba ubuye uqhume.

I-carbohydrate elula, noma esheshayo, inyusa ushukela wegazi kakhulu, okuvusa umsebenzi ophuthumayo wamanyikwe kanye nokuhlinzwa okukhiqizwa kwe-insulin. Ngokuphambene, ama-carbohydrate ayinkimbinkimbi, noma ahamba kancane, aphakamisa izinga likashukela egazini kancane kancane, ngaphandle kokucindezela komzimba. I-insulin ikhiqizwa kancane, inqwaba yama-carbohydrate ichithwa emsebenzini wezicubu nobuchopho, futhi ayigcinwanga emafutheni.

Ngokwezibalo, lo mehluko ubonakala kahle kumatafula we-glycemic indices yemikhiqizo. I-GI iyinkomba ejwayelekile yesilinganiso sokuqhekeka kwama-carbohydrate kanye nokwanda koshukela wegazi (glycemia). Leli nani lisungulwa ngokomqondo kuhlobo ngalunye lokudla. Isisekelo yi-glycemia, ebangela i-glucose emsulwa egazini, i-GI yayo ithathwe njenge-100.

Izinzuzo kanye Cons Cons of Carbohydrate

Kukholelwa ukuthi ama-carbohydrate kufanele abe cishe ama-50% wokuqukethwe kwamakhalori aphelele. Uma lesi sibalo siphakeme kakhulu, umuntu unamafutha ngokungenakuvinjwa, ulahlekelwe amavithamini, izicubu zakhe zihlushwa ukuntuleka kwamaprotheni. Ukuvinjelwa kwe-carbohydrate kunconyelwe iziguli ezinokuphazamiseka kwe-metabolic, kufaka phakathi isifo sikashukela. Ekudleni kwabantu abanempilo, ukusika emuva kuma-carbohydrate isikhathi eside kuyinto engathandeki. Ubuncane obudingekayo bungamaphesenti angama-100 we-glucose emsulwa ngosuku, okuyiqondo elingakanani elidla ingqondo. Ngokungafani nezinye izitho zomzimba, akakwazi ukusebenzisa amafutha namaprotheni ekudleni okunempilo, yingakho ehlupheka kwasekuqaleni ngokuntuleka koshukela.

Okuncamelayo kufanele kunikezwe kuma-carbohydrate ayinkimbinkimbi, ngoba anezinzuzo eziningi kakhulu:

1. Kuhlikiwe kancane, kuhlinzeka ngokuqina okuzinzile kwamandla isikhathi eside.
2. Ngezinga elingaphansi finyelela ukugcinwa kwamafutha.
3. Umuzwa wokugcwala uqhubeka isikhathi eside.

Ukuvelela kwama-carbohydrate alula ekudleni kuwuthinta kabi umzimba:

1. Zitholakala kakhulu zifakwa emafutheni kunalezi eziyinkimbinkimbi.
2. Zigaywe ngokweqile futhi ziyahlukana, ngakho-ke umuzwa wendlala ubonakala ngokushesha.
3. Ushukela oshesha ngokweqile ugcwala ama-pancreas, ukuwuphoqa ukuthi ukhiqize inani elikhulu le-insulin. Ngokuhamba kwesikhathi, ukwakheka kwe-hormone kuba ngaphezulu kunokwejwayelekile, ngakho-ke ushukela ubekeka ngokwengeziwe emafutheni, futhi umuntu uqala ukudla ngaphezulu kwalokho okudingekile.
4. Ukuhlukumezeka njalo koshukela olulula kunciphisa ukuzwela kwezicubu ukungena ku-insulin, kukhulisa amathuba esifo sikashukela sohlobo 2.
5. Imvamisa, imikhiqizo enama-carbohydrate ashesha kakhulu ine-khalori ngokweqile, kepha ngasikhathi sinye "ayinalutho" - enamavithamini amancane.

Kwezinye izimo, ama-carbohydrate alula anenzuzo ngaphezu kwama-carbohydrate ayinkimbinkimbi. Ziyeka ngokushesha indlala, ziwusizo ngokushesha ngemuva kwemithwalo esindayo, ngokwesibonelo, ukuqeqeshwa kakhulu, futhi kusiza umzimba ukuba ululame ngokushesha. Ngamanani amancane, ushukela olula uyadingeka ekwelashweni kwe-hypoglycemia ezigulini ezinesifo sikashukela; ukuphuza kwazo okufika ngesikhathi kungasindisa izimpilo.

Imaphi ama-carbohydrate umzimba wethu awadingayo?

Ekuhlinzekeni okujwayelekile kwezakhi zomzimba emzimbeni, ukudla kwansuku zonke komuntu onomzimba ojwayelekile kufanele kufake 300 kuya ku-500 g wama-carbohydrate, kuwo okungenani angama-30 g we-fiber - Uhlu lokudla okune-fiber-rich amaningi.

Cishe wonke ama-carbohydrate kufanele abe yinkimbinkimbi, alula afiselekayo kuphela ngemuva kokuxineka okukhulu ngokomzimba noma ngokomzwelo nasetafuleni lomkhosi. Njengomthombo oyinhloko wama-carbohydrate ekudleni okunempilo, izazi zokudla okunempilo zincoma imifino nezithelo, okusanhlamvu, i-pasta enzima, isinkwa sokusanhlamvu okugcwele kanye namagamu.

Okubaluleke kakhulu izici zokulondolozwa, ukucubungula kwezimboni kanye nokwenziwa kwezinto okwenziwe ngemikhiqizo. Kwesinye isikhathi zingakhulisa kakhulu ukutholakala nesivinini sokutholwa kwe-carbohydrate kusuka ekudleni; umehluko kuma-glycemic indices ungaba ngamaphoyinti angama-20:

1. Isitashi esishintshiwe, i-carbohydrate esheshayo ene-GI = 100, ingezwe emikhiqizweni eminingi eseqedile ongayithenga esitolo. Kutholakala kumasoseji nemikhiqizo yenyama eqediwe, kuma-ketchups, amasoseji kanye nama-yoghurts, futhi kuvame ukutholakala kuma-pastries nakuma-dessert. Imikhiqizo efanayo eyenziwe ekhaya izoba nama-carbohydrate alula kakhulu kunalawo asezimboni.
2. Kwimifino nezithelo, ukutholakala koshukela kuyanda ngesikhathi sokupheka. Uma izaqathe ezingavuthiwe zine-GI = 20, ke izaqathi ezibilisiwe - amahlandla ama-2 ngaphezulu. Izinqubo ezifanayo zenzeka ekukhiqizeni okusanhlamvu okusanhlamvu. I-GI yezithelo zommbila ikhula ngo-20% lapho okusanhlamvu kusenziwa kuyo. Ngakho-ke, ukukhetha kufanele kunikezwe kumikhiqizo eyenziwe kahle.
3. Emikhiqizweni kafulawa, ama-carbohydrate ayahamba kancane enqubweni yokudweba inhlama. I-Spaghetti ngenyama, ikakhulukazi ephekwe kancane, inempilo kune-dumplings, naphezu kokubunjwa okufanayo.
4. Ukutholakala kwama-carbohydrate kuncishiswa kancane ngesikhathi sokupholisa nokudla. I-pasta eshisayo izonyusa ushukela wegazi ngokushesha kunokubandayo kusaladi, nesinkwa esisha sha ngokushesha kunokuba kuqhekeke kuso. Kumakhonkolo wesinkwa, ama-carbohydrate ayinkimbinkimbi kakhulu kunokuba kuqweqwe lwawo.
5. Ukubhema nokubhaka kugcina ama-carbohydrate ayinkimbinkimbi ekudleni okungcono kunokupheka nokuthosa emafutheni.
6. I-fiber ethe xaxa emkhiqizweni, ushukela omningi udonswa kuwo kancane kancane, ngakho-ke isinkwa sokusanhlamvu okuphelele sinempilo kunesinkwa esimhlophe, futhi iparele lonke likhethe ukuhlanzwa.
7. Lapho umkhiqizo uqina ngokwengeziwe, ngokushesha kunama-carbohydrate kuwo. Isibonelo esihle amazambane abunjiwe, one-GI yawo ephakeme ngo-10% kunamazambane abilisiwe.

Uhlu lokudla olunama-carbohydrate alula futhi ayinkimbinkimbi

Ama-carbohydrate esifo sikashukela nemidlalo

Ukusetshenziswa kwama-carbohydrate anomfutho owengeziwe womzimba kanye nesifo sikashukela kunezimpawu zawo. Abasubathi badinga ama-carbohydrate amaningi kunesidingo esijwayelekile sabo. Isifo sikashukela i-mellitus, Ngokuphambene nalokho, sidinga ukuncishiswa okuqinile nokulawulwa okungapheli kokudla kwe-glucose ekudleni.

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Umphumela wama-carbohydrate emisipha

Abasubathi bachitha amandla amaningi, okusho ukuthi isidingo sabo sama-carbohydrate siyakhuphuka. Ngokuya ngezinga lemithwalo kashukela, badinga ukusuka ku-6 kuye ku-10 g ngeglue ngalinye. Uma akwanele, ukuqina nokusebenza kokuqeqeshwa kuyawa, futhi ngesikhathi sokuzivocavoca kancane kuzwakala ukukhathala okungapheli.

Ngesikhathi sokuqeqeshwa, umsebenzi we-izicubu awunikezwa yi-glucose, esegazini, kepha i-glycogen, i-polysaccharide ekhethekile eqongelela izicubu zemisipha ikakhulukazi uma kwenzeka kukhula ingcindezi. Ama-Sply glycogen reservation abuyiselwa kancane kancane, ngaphezulu kwezinsuku eziningi. Sonke lesi sikhathi ama-carbohydrate asezingeni eliphakeme kakhulu, ayinkimbinkimbi, kufanele angene emzimbeni. Usuku olwandulela ukuqeqeshwa, ama-carbohydrate aphambili adinga kakhulu.

Uma amakilasi eqhubeka isikhathi esingaphezu kwehora, izicubu zidinga ukondliwa okwengeziwe. Ungasheshe ulethe kubo ushukela usebenzisa i-carbohydrate elula - isiphuzo esimnandi, ubhanana noma izithelo ezomisiwe. Dinga ama-carbohydrate asheshayo futhi ngokushesha ngemuva kokuqeqeshwa. Isikhathi esingakapheli imizuzu engama-40 ngemuva kokuzivocavoca sasibizwa ngokuthi "iwindi le-carbohydrate", ngaleso sikhathi i-glycogen emisipha iphinda yenziwe futhi. Indlela engcono yokuvala leli windi ukuthi ube nesikhuhlu esinoshukela olulula, ama-cocktails ajwayelekile okunempilo asetshenziswa ezinhlanganisela ezahlukahlukene zama-carbohydrate atholakala kalula - ujusi, uju, ubisi oluhlanganisiwe, izithelo ezine-GI ephezulu.

Ukuvinjezelwa kwe-carbohydrate yesifo sikashukela

Uhlobo lwesibili sikashukela lubangelwa kakhulu ukweqiwa kwama-carbohydrate asheshayo ekudleni. Ukuvela okuvama kushukela wegazi kuthinta kabi ama-receptors amaseli okumele aqaphele i-insulin. Ngenxa yalokho, izinga likashukela wegazi liyakhuphuka, amanyikwe akhiphe i-insulin lapho ephendula, bese izicubu zingayinaki futhi zenqabe ukuvumela ushukela ungene. Kancane kancane, ukumelana ne-hormone kukhula, neglucose yegazi ikhuphuke nayo. Ekwelashweni kwesifo sikashukela sohlobo 2, ukudla okune-carb ephansi kudlala indima ebaluleke kakhulu. Akulula kubantu abanomlutha wamazinyo omnandi ukwakha kabusha ukudla kwabo, kepha ayikho indlela yokuphuma, ngaphandle kwalokho ushukela wegazi awukwazi ukwenziwa ube munye.

Ama-carbohydrate asheshayo kushukela anqunyelwe ngokuphelele. Amancanyana anciphisa kakhulu, inani elivunyelwe libalwa udokotela ngokuya ngesigaba sesifo. Abantu abanesifo sikashukela kudingeka bahlale bekala ukudla kwabo futhi babala ukuthi mangakhi ama-carbohydrate akulo. Ukuze ushukela ungene egazini ngokulinganayo ngangokunokwenzeka, kutholakala izikhawu ezilinganayo phakathi kokudla.

Uhlobo lokuqala lwesifo sikashukela lisho ukungabikho ngokuphelele kwe-insulin yesiguli. Ngaphansi kwezimo ezinjalo, ushukela ngeke ukwazi ukungena ezicutshini, kepha uzoqongelela egazini kuze kufike ku-hyperglycemic coma. Abantu abanesifo sikashukela bahlala baphoqeleka ukuthi bazifake ngokwabo ngamalungiselelo e-insulin. Ama-carbohydrate analolu hlobo sikashukela kufanele abalwe ngokunemba okukhulu kakhulu, ngoba umthamo wezidakamizwa uncike ngobuningi bawo. Ukubala ngokunembile umthamo odingekayo we-insulin, kwethulwa umqondo wamayunithi wesinkwa, ngamunye elingana no-12 g weglucose. Ama-carbohydrate alula anesifo sohlobo 1 ayavunyelwa, kepha kunconyelwa ukunika izintandokazi, ngoba kulula ukunxephezela ukuthatha kancane ushukela egazini kunokuba kusheshe.