Ama-carbohydrate kanye namafutha namaprotheni yimithombo eyisisekelo yamandla kubantu.
Amaphrotheni anomthelela ekwakhekeni kwezicubu zomzimba, amafutha avikela izitho zomzimba emonakalweni.
Izithako ezilula nezinkimbinkimbi ze-carbohydrate zibonakaliswa yindima yazo nokuhlukaniswa.
Indima yamakhompiyutha e-carbohydrate emzimbeni
Ama-carbohydrate asemzimbeni womuntu adlala izindima ezilandelayo:
- amandla;
- ukuvikela;
- okulawulayo;
- kwesakhiwo;
- i-receptor;
- ukugcina.
Iqhaza lamandla yikhono lezinhlanganisela ukwehla ngokushesha. Ngaphezu kwesigamu sawo wonke amandla nsuku zonke embozwa yilezi zinhlanganisela eziningi, okuthi, lapho zikhonkxwe ngokushesha, zikhiphe amandla amaningi, okwenza umuzwa wokugcwala kanye nokuqina kwamandla. Ugaxekile we-1 wama-carbohydrate ohlakazekile ukhipha cishe i-4.1 kcal yamandla.
Indima yokuzivikela yezinto ibonakaliswa ebukhoneni bayo ekwakhiweni kwezitho zomzimba mucous ezivikela izitho emathonyeni ahlukahlukene. I-carbohydrate compact heparin iyingxenye yegazi futhi ivimbela ukuqubuka kwayo.
Izimo zinikeza ukucindezela kwe-osmotic. Lokhu kungukusebenza kwabo njengabalawuli emzimbeni. Ingcindezi ye-osmotic yegazi ngokuqondile ixhomeke ezingeni likashukela kuyo.
Izinto ziyizakhi zamaseli futhi zisebenza njengezinto zokwakha ekudalweni kwazo, zibandakanyeka ekwakhiweni kwamaRNA, amangqamuzana e-DNA. Ezinye zezingxube ziyingxenye yama-receptor amaselula.
Ama-carbohydrate ayingxenye yamangqamuzana ayinkimbinkimbi. Ngalesi sizathu, basebenza njengokugcina izakhamzimba. Uma kunesidingo, izakhi ze-carbohydrate ezigcinwe ngumzimba zidliwe ngenkuthalo. Kulokhu, imisebenzi yamandla nokugcina izinto ziyasebenzelana. Ebantwini, i-glycogen yenza umsebenzi wesitoreji.
Ukwahlukanisa kanye nomehluko
Wonke ama-carbohydrate awela ezigabeni ezimbili ezibanzi:
- elula (okusheshayo);
- tata (kancane).
Itafula lokuhlukaniswa kwe-carbohydrate:
| Ukuhlukaniswa | ||
|---|---|---|
| Elula | Kunzima | |
| I-Monosaccharides | Ukukhishwa | Polysaccharides |
| Uhlaka | Lactose mahhala | Intambo |
| IGlucose | Khipha | Isitashi |
Ama-monosaccharides ayizinto zokugaya kalula. Ekuhlukaniseni kwabo, inani elincane lesikhathi liyadingeka. Ekubunjweni kwabo kunengqamuzana elilodwa kuphela.
Ama-Disaccharides anama-molecule amaningana ekwakhekeni kwawo. Ngalesi sizathu, badiliza isikhathi eside kune-monosaccharides.
Wonke amakhompiyutha e-carbohydrate ayinkimbinkimbi aqhubeka nokusebenza isikhathi eside emzimbeni womuntu. Inani lama-polysaccharides alingenwa ngokuphelele kuye. Lokhu kusebenza ku-fiber.
Izithako ezilula zihluka kakhulu kweziyinkimbinkimbi ngokuya ngezinqubo ezahlukahlukene. Ngasikhathi sinye, zombili izinhlobo zezinto zinamanani ahlukene wokudla kanye nomphumela okhethekile empilweni.
Ithebula lokungafani:
| Isilinganiselo somehluko phakathi kwezinto ezilula nezinkimbinkimbi ze-carbohydrate | Elula | Kunzima |
|---|---|---|
| Ukuhlukanisa | Ukuqothula okusheshayo | Slow Cleavage |
| Inani lokudla | Phezulu | Phansi |
| Izinto ezihlanganayo | I-Fructose Glucose | Isitashi se-Cellulose |
| Ukutholakala kwefig | Inani elincane | Inani elikhulu |
| Umphumela ushukela wegazi | Kuholele ekwandeni okubukhali kweglucose yegazi, esinye sezizathu zenkomba ye-glycemic ekhuphukayo | Faka isandla ekugcineni ushukela wegazi ozinzile, yakha inkomba ye-glycemic encishisiwe |
| Umphumela kwesisindo somuntu | Nikeza isisindo esisheshayo, kuholele ekudleni ngokweqile | Gcina izinga lesisindo |
| Ukugcotshwa komzimba | Suthisa umzimba ngokushesha ngokushesha, kodwa futhi ngokushesha kuholele ekutheni uzizwe ulambile | Faka isandla ku-satiety ehlala isikhathi eside ngemuva kokudla |
Ukusetshenziswa njalo kwama-carbohydrate asheshayo kuvusa ukukhuluphala kanye nomuzwa ongapheli wendlala. Ukusetshenziswa kwezakhi ezihamba kancane kunconyelwa ukunciphisa umzimba kanye nokulawula isisindo.
Yini esisongela ukuntuleka nokwedlulela kwama-carbohydrate?
Ukweqa ngokweqile kanye nokuntuleka kwezinto kuyingozi empilweni yabantu.
Ukuntuleka kuyacunula kubantu:
- ukwehla kokusebenza;
- inkumbulo ephazamisekile kanye nekhono lokucabanga;
- ukuqwasha
- ukucindezelwa okuphikelelayo;
- ukuncipha kwe-leptin;
- ukunyuswa okukhulu kwe-cortisol;
- ukwephulwa kokukhiqizwa kwama-hormone egilo;
- ukungasebenzi kahle kwama-hormone ocansi;
- ukungasebenzi kahle kwamathumbu nesisu.
Ividiyo emayelana nendima yama-carbohydrate emzimbeni womuntu:
Ukuvela kokudangala nokuqwasha kubantu ngenxa yokuntuleka kwezinto kungenxa yokukhiqizwa okubuthakathaka kwama-neurotransmitters. Lezi zinto zibandakanyeka ekusakazweni kokufakwa kwezinzwa ngokusebenzisa inethiwekhi yama-neurons.
Kuvela izinkinga ngesitulo ngokuntuleka kwefayibheli emzimbeni edingekayo ekusebenzeni kwayo okujwayelekile.
Ukweqiwa kwezinto emzimbeni womuntu kusongela ngale miphumela elandelayo:
- ukuqina kwesisindo, okungaholela ekukhulupheni;
- ukukhuphuka kwenqwaba ye-insulin egazini ngenxa yokwehla ushukela okukuwo;
- umthwalo omkhulu kumanyikwe;
- ukuthuthukiswa kwezifo, esinye sazo isifo sikashukela;
- ukonakala okujwayelekile enhlalakahleni;
- ukozela okuphikelela;
- isimo sokunganaki kanye nokuphelelwa amandla.
Ukweqiwa kanye nokuntuleka kwezinto kuyinto yomuntu ngamunye. Abantu abanesisindo esijwayelekile noshukela wegazi badinga okungenani amagremu ayi-100 ama-carbohydrate nsuku zonke. Abasubathi nabantu abenza umsebenzi wezandla badinga inani elikhulu lalezi zihlanganisi. Ngaso leso sikhathi, isidingo sama-carbohydrate asheshayo ngokushesha ngemuva kokuqeqeshwa sesiphezulu.
Indlela yokuphila engasebenzi iyingozi kubantu abanamazwibela amaningi. Lokhu kungavusa ukukhuluphala kwabo kanye nokukhula kwesifo sikashukela. Badinga isilinganiso esincishisiwe nsuku zonke salezi zinto.
Ama-carbohydrate asheshayo futhi ngokweqile
Ukuhlanganiswa kwe-carbohydrate okusheshayo nokusebenzisa kwabo njalo kuholela ekunikezelweni okukhuphukile koshukela emzimbeni, okuthinta isisindo. Uma ushukela, ufulawa kakolweni, isiraphu namanye ama-carbohydrate alula ekhona emikhiqizweni, kuyadingeka ukunciphisa ukusetshenziswa kwawo.
Ukusetshenziswa ngokweqile kwemikhiqizo, equkethe izinto ezilula ze-carbohydrate, kwakha indlala eqhubekayo kumuntu. Ngasikhathi sinye, uhlala enesidingo sokudla okungeziwe.
Lapho izinto zingena emzimbeni, i-glucose egazini ikhuphuka kakhulu. Lokhu kuholela emsebenzini owengeziwe wamanyikwe akhiqiza i-insulin. I-hormone isiza ukususa ushukela egazini, kepha ngasikhathi sinye iguqulwa ibe ngamafutha. Amaseli wamafutha abangelwa afaka isandla ekuzuzeni isisindo ngokushesha.
Ngaphezu kokunyusa isisindo samafutha, izinto zivusa i-metabolic syndrome kumuntu, ozibonisa ngesimo se:
- umfutho wegazi ophakeme
- ukwanda okuqhubekayo koshukela wegazi;
- ukukhula kancane kwesifo sikashukela.
Ukweqiwa kwama-carbohydrate okusheshayo akugqokwa nje kuphela nokukhuluphala nesifo sikashukela, kepha futhi nokuthuthukiswa kwezifo zenhliziyo. Ama-carbohydrate alula kanye nokukhuluphala, okwakhula ngokungafani nesizinda sawo, kuvame ukudala umdlavuza.
Uhlu olulandelayo lokudla oluqukethe amakhompiyutha e-carbohydrate asheshayo anomthelela ekukhuluphaleni:
- i-pasta ekusebenziseni ngokweqile;
- amazambane athosiwe;
- zonke izinhlobo zamaswidi;
- ufulawa (isinkwa esimhlophe, i-khekhe).
Ukulawulwa kwesisindo, kufanele uyeke ukusetshenziswa kwezinhlamvu okusheshayo. Izinhlamvu ezikuzo azinalo igobolondo lezakhi. Izinhlamvu ezinjengalezi azifaki isandla ekugcwalisweni komzimba, kepha zilayishe ngamakhalori awengeziwe.
Ukuxhuma okusheshayo akubuthinti kakhulu isisindo sabantu kuphela uma benokuphila okusebenzayo futhi uma bezikhandla ngokomzimba. Ngemuva kwanoma yikuphi ukuzikhandla, kunesidingo sama-carbohydrate asheshayo angayiqeda ngokushesha imiphumela ye-hypoglycemia. Kulokhu, izinto ziyanxanela ngokushesha ngokuntuleka koshukela egazini bese zibuyisela kokujwayelekile. Isikhathi sonke, ukulawula phezu kokusetshenziswa kwemikhiqizo enhlanganisela enjalo kuyadingeka.
Izimiso zokudla okunempilo
Ukuze impilo ejwayelekile futhi ulondoloze isisindo ezingeni elihlala likhona, imigomo elandelayo yomsoco kumele ibonwe:
- izinhlobo ezahlukahlukene zokudla, kufaka phakathi imikhiqizo yezitshalo nezilwane;
- ukudla ngokuya ngohlelo (kunconywa ukuthi udle izikhathi ezi-5 ngosuku, ngaphandle kokwenza isikhathi eside phakathi kokudla);
- ukudla okuncane;
- ukuphuza ikhalori yansuku zonke, okuyi-2200 kcal kwabesilisa no-1800 kcal kwabesifazane;
- ukuhlafunisisa ukudla, okunomthelela ekufakweni kwawo okungcono kanye nokugcwala komzimba;
- ukuhambisana nombuso wokuphuza (1.5-2 amalitha wamanzi ahlanzekile nsuku zonke);
- ukusetshenziswa okwehlisiwe koshukela, amakhekhe, amaswidi, utshwala;
- ukusetshenziswa njalo kokudla kwezitshalo;
- ukusetshenziswa okwehlisiwe kokudla okuthosiwe, okunezipayisi nokubhemayo;
- isidlo sakusihlwa amahora 3 ngaphambi kokulala;
- ukudla ama-carbohydrate aphambili (okusanhlamvu, imifino) kwasekuseni;
- ukuphuza amanzi imizuzu engama-30 ngaphambi kokudla, kepha hhayi ngesikhathi sokudla;
- ukusetshenziswa kwemikhiqizo yobisi njengengwadla;
- ukunciphisa usawoti kokudla;
- ukudla okulinganiselwe kwamafutha ezilwane;
- ukusetshenziswa kakhulu kokudla okulungiselelwe okusha;
- ukudla ukudla okuthandwa kakhulu ngamaphrotheni kokudla kwasekuseni nangelantshi;
- ukuntuleka kweziteleka zokudla kanye nokungondleki.
Ividiyo: Imithetho emi-5 yokudla ukudla okunempilo:
Labo abadinga ukulawula isisindo sabo bayalulekwa ukuba banamathele kulokhu kudla okulandelayo kwansuku zonke:
- ibhulakufesi lokuqala - ama-omeleette amaprotheni, okusanhlamvu, imikhiqizo yobisi (ama-carbohydrate aphambili);
- isidlo sasekuseni sesibili - imikhiqizo yobisi, ushizi wekhokho, amantongomane;
- isidlo sasemini - isobho zemifino, inyama ebilisiwe noma enamafutha eshizi ye-turkey, inkukhu enendishi esehlangothini yezinhlamvu ezihlukahlukene;
- isidlo sasemini - iyogathi, ushizi wekhokho, izithelo noma amantongomane;
- isidlo sakusihlwa - inani elincane lenyama elinesaladi yemifino entsha.
Kuyadingeka ukulandela umkhawulo wokusetshenziswa kwamaswidi, angama-carbohydrate alula. Kuzo zonke izimo, kunconywa ukuthi udle ukudla okune-carbohydrate okusheshayo kuphela ngaphambi kwasemini.
