Yazi ukuze ungazitholi izinkinga zempilo: isilinganiso sokudla ushukela ngosuku endodeni nemiphumela yokukudlula

Ezinye izazi zezempilo zithi konke okumnandi "kufa okumhlophe", futhi akufanele kudliwe yinoma ngubani, nganoma yisiphi isikhathi.

Abanye, kunalokho, bathi ngaphandle kokuthola okwanele kwama-carbohydrate “asheshe”, umzimba womuntu awunakuqinisekisa ukusebenza okujwayelekile kwe-cortex ye-cerebral kanye nokwenza ngokuphelele umsebenzi wezengqondo.

Umsebenzi we-Vital uyancipha, ukuqina kwe-hormone yenjabulo, nokudangala kuyavela. Eqinisweni, iqembu ngalinye lilungile futhi alilunganga ngasikhathi sinye - akunakushiwo ukuthi, ngokomqondo, umzimba womuntu awudingi ushukela (futhi kakhulu kangakanani endodeni impilo yayo idinga amandla amaningi kunasesimweni sobulili obuthakathaka).

Kodwa-ke, akukho inzuzo ngokudla amaswidi, ikakhulukazi uma ukudla okune-calorie ephezulu kudliwa kakhulu, kulandelwa ukuntuleka komzimba. Okungenani ngesizathu sokuthi kuqhamuke amakhilogremu angeziwe, okuyimbangela yezinkinga ohlelweni lwenhliziyo.
Ngaphezu kwalokho, kunomthelela ekunyukeni kwe-cholesterol yegazi kanye nokusheshisa ngezinga lokwakheka kwe-atherosulinotic plaque.

Lezi zinqubo zenza inqubo ye-pathophysiological yesifo senhliziyo i-coronary.

Ngakho-ke, yikuphi ukudla okwangempela ushukela okwenzelwe indoda? Kungani ama-carbohydrate “asheshayo” abizwa kanjalo?

Into ekhona ukuthi uma ingena egazini, ushukela ufakwa ngokushesha ku-Cascade yokuphendula kwe-biochemical bese ihlukaniswa ngokukhishwa kwamandla. Amanye ama-carbohydrate, "ahamba kancane" (isitashi ne-fiber uwafaka), aqale phansi echithelwe ama-monomers (i-glucose efanayo), kuthi lapho kuphela kufakwa kumetabolism. Kungakho belulama kumakhamzimba angagayeki kalula.

Kunconywe i-Fast Carbohydrate Dose

Umbuzo wokuthi udinga ushukela ongakanani ukuthi udle nsuku zonke kumuntu (indoda) ukuze uqinisekise inkambo ejwayelekile yezinqubo zokuphila isebenza njengakuqala.

Ikakhulu empilweni yanamuhla enokwehla kokuzivocavoca umzimba kanye nokunye ukwephula izimiso zendlela yokuphila enempilo.

Umbuzo wokuthi indoda idinga malini ukusebenzisa ushukela ngosuku ukuze ihlangabezane nazo zonke izidingo zamandla, ngenkathi ingenzi ukulimaza umzimba wayo, kuzoxoxwa kabanzi ngayo ngezansi.

Kuyini ushukela ngokuya ngezinqubo ezinamakhemikhali ezinto eziphilayo, futhi kungani kubalulekile ukuqonda lapho ucubungula lolu daba?

Ukuze uphendule ngokuphelele lo mbuzo, kuyadingeka ukuthola ukuthi yiluphi uhlobo “ushukela” womzimba wethu - kulo mongo, kunjalo.

Ngakho-ke, i-glucose icutshungulwa emangqamuzaneni omuntu, ngenxa yalokho okukhishwa khona amandla adingekayo ukuze kuqinisekiswe zonke izinqubo ze-endothermic metabolic (okungukuthi, lawo amandla adingekayo - inqwaba yokuvela kwenzeka kumetabolism yabantu).

Ama-kilojoules akhiqizwayo akagcini nje ngokuqothuka, aqongelela ezintweni ezi-macroergic - ama-adenosine triphosphate (ATP) molecule. Kodwa-ke, leli khompiyutha alikwazi ukuba semzimbeni womuntu isikhathi eside, ngakho-ke, ukuhlanganiswa kwamafutha kwenzeka kanye nokuvela kwawo okulandelayo.

Inani elifanele likashukela emadodeni

Kuleso simo, uma sibheka ukudla okufanele okwenziwe ekhaya, singasho ngokuphephile ukuthi ukusetshenziswa okwengeziwe kwe- "carbohydrate esheshayo" akudingekile ngokomthetho, futhi imiphumela emnandi ilimaza ukungalungiswa kwempilo.

Yebo, konke kunjalo - ngokungafani nezinkolelo zabasebenza ngokudla okunempilo abakholelwa ukuthi umuntu udinga izipuni eziningana zikashukela ngosuku.

Lokhu kulula ukuchaza - lonke iphuzu ukuthi inani eliphelele loshukela umuntu aludinga ngempela ngokwenziwa kwe-ATP namandla kuhlinzekwa ngayo yonke eminye imikhiqizo yokudla.

Izigaba zabantu ushukela obekelwe zona ngokomthetho

Izigaba zabantu okusetshenziswa kuzo ushukela ezifakwe umthetho kuzo zibandakanya:

1. Uhlobo 1 sikashukela. Lezi ziguli kufanele zithole i-insulin njalo futhi ziqaphe amazinga kashukela egazi. Ukusetshenziswa kwamaswidi kukhonjiswa kuphela uma izinga le-insulin lehla kakhulu. Ngaphandle kwalokho, kunobungozi bokuthola i-hyperosmolar coma - isimo esidinga ukulashwa okuphuthumayo esibhedlela. Okuwukuphela kokuhlukile kulesi simo yimikhiqizo eyenziwe kusetshenziswa i-fructose, futhi noma kunjalo, ngamanani amancane alinganiselwe;
2. iziguli ezikhuluphele. Njengoba kushiwo ngenhla, ushukela omningi umuntu awudla phakathi nosuku, ngokushesha uthola isisindo. Ngakho-ke bonke labo abafuna ukukhipha amaphawundi angeziwe bazodinga ukukhohlwa ngamaswidi unomphela;
3. iziguli ezikhulu kakhulu kanye nabantu abaphethwe yisifo senhliziyo. Ngokunikezwa iqiniso lokuthi wonke amakhilogremu angeziwe eba yisizathu sokwandisa amathuba ezinhlekeleleni zenhliziyo, ukusetshenziswa kwamaswidi kwaleli qembu leziguli kuphulwa ngokwezigaba ezithile.

Ukwakha imenyu ebinganelisa ngokuphelele zonke izidingo zoshukela ngaphandle kokulimaza impilo

Izazi zezempilo zincoma ukudla okujwayelekile okuthatha isikhathi ezinhlanu, okubandakanya isidlo sasekuseni, isidlo sasemini, isidlo sasemini, isidlo sasemini nesidlo sakusihlwa.

Kuvunyelwe ukusebenzisa i-compote kusuka kuzithelo ezomisiwe noma ijeli, kanye nemikhiqizo yobisi ebilisiwe.

Ingilazi eyodwa ye-compote noma i-kefir ifinyelela ngokuphelele izidingo zomzimba wendoda ngokuntuleka kweglucose (futhi awudingi ukufaka ushukela lapho). Qondisisa kahle, ekwakhiweni kwezithelo kunokukhishwa okuningi okukhishwa, okuthi uma kuphekwa kuphule i-glucose ne-fructose. Manje kulula ukuqagela ukuthi kungani i-decoction yamajikijolo izoba mnandi ngisho nangaphandle kokufaka ushukela kuyo.

Kunenganekwane ebanzi yokuthi uju wemvelo unempilo kakhulu kunoshukela osesitolo futhi akunakuba namadiphozithi amafutha lapho usebenzisa lo mkhiqizo. Impela.

Ngemuva kwakho konke, iqukethe ama-carbohydrate angama-99% "asheshayo" (ushukela kanye ne-fructose), ukuze yonke imiphumela ehlotshaniswa nokusetshenziswa kwayo ingafani nalawo abonwa "ngokuthanda" amaswidi. Futhi nokho - empeleni, akukho inzuzo evela kuju. Ngokuphikisana nombono wabo bonke abelaphi "abahle kakhulu".

Amacala lapho amnandi avunyelwe

Isici esiyinhloko se-glucose (njengawo wonke amanye ama-carbohydrate asheshayo "ukuthi sidilizwa ngokushesha lapho sidakiwe, futhi amandla atholakalayo ngenxa yokushayisana kokuphendula kwe-metabolic kumele kudliwe ngokushesha ukuze kungangeni kumanoni.) Ngaphandle kwalokho, inzuzo yesisindo izoqinisekiswa.

Ngenxa yokuthi owesilisa, odla amaswidi, futhi ongeke achithe amandla akhe khona manjalo, uzihlinzeka ngengqimba yezicubu ze-adipose.

Ukuvimbela lokhu kungenzeki, abezempilo bavumela ukusetshenziswa kwesipuni esisodwa noma amabili kashukela (okungukuthi, umkhiqizo omsulwa, hhayi amaswidi, amakhukhi noma eminye imikhiqizo ye-confectionery, equkethe nenani elikhulu lamafutha agcwele) ngokushesha ngaphambi kwengcindezi enkulu engokwengqondo noma engokomzimba . Kulokhu, amandla angeziwe atholakala ngenxa yokuqhekeka kwe-glucose kuzomnika kuphela amandla ongeziwe kumuntu futhi kuzovumela ukufeza imiphumela ebaluleke kakhulu.

Izithombe ezinhle kakhulu ezimbalwa

Amadoda anendaba nempilo yawo kufanele enze iziphetho eziningana:

• lapho ubala ukusetshenziswa koshukela okuningana, kuyadingeka ukuthi ucabangele kuphela ukugcwala kwe-glucose engena emzimbeni womuntu, ngoba wonke amanye ama-carbohydrate awathathi ingxenye enkulu kangaka ezinhlelweni ze-metabolic. Kungaba nengqondo ukucabanga ukuthi lapho uhlanganisa imenyu awanakwa;
• inani "le-carbohydrate esheshayo" elithathiwe ngaphezu kokudla okuyinhloko kufanele lincishiswe, futhi ngaphandle kokukhipha ngokuphelele futhi kusisekelo. Lokhu kuyiqiniso kuwo wonke umuntu - abesilisa nabesifazane. Kuvunyelwe ukusebenzisa inani elincane lamaswidi kuphela uma kunomthwalo omkhulu wengqondo esikhathini esizayo esiseduze, okuthiwa "isiphepho sobuchopho";
• ukubalwa kwenani elifanele likashukela kufanele kwenziwe kuphela, ngoba umuntu ngamunye unezici zakhe zomzimba, ubukhulu bakhe bezinqubo ze-metabolic, umehluko ekusebenzeni kwamandla.

Amavidiyo ahlobene

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