Kubonakala sengathi akunakwenzeka ukwenqaba ukubheka nezinye izinto zokupheka, amaswidi, amaqebelengwane, amaqebelengwane kanye noshukela. Yonke le mikhiqizo ihlanganisa into eyodwa - iqukethe ama-carbohydrate ahlanganiswe kalula. Abaningi bezwe ukuthi bangalimaza umzimba, kodwa kungani lokhu kwenzeka, akubona wonke umuntu owaziyo.
Okokuqala, kufanele unqume ukuthi yini ehlobene nama-carbohydrate ashintshwe kalula:
- i-glucose;
- i-galactose;
- i-fructose;
- i-sucrose;
- i-maltose;
- i-lactose.
Lezi zinhlanganisela zinezakhi ezilula zamakhemikhali, ngakho-ke uma zicubungula umzimba ungabhekana kalula. Lapho i-carbohydrate elula ingena egazini, ukukhululwa okukhulu kwenxenye enkulu ye-insulin kwenzeka. I-carbohydrate esheshayo ifakwa ngendlela yamafutha, futhi ukugoma kwe-insulin kuholela ekuneni okungezansi kwezinga likaglucose egazini, okubangela lokho okuthiwa i-carbohydrate elambile. Ngakho-ke, ama-carbohydrate e-digestible wona athambekele kwisitoreji ngendlela yamafutha, lokhu kuhlinzekwa ukukhululwa kwe-anabolic hormone insulin ekuphenduleni ukusetshenziswa kwabo. Ngaphezu kwalokho, lawa ma-carbohydrates agcwalisa isikhathi esifushane kuphela, bese eba imbangela yokudliva indlala nokudla ngokweqile.
Ukudla okunama-carbohydrate engcolile:
- ushukela;
- uju;
- Izithelo ezimnandi (ubhanana, amagilebhisi);
- iziphuzo ezidakayo;
- i-sweet soda;
- ufulawa wekolweni nemikhiqizo eyenziwe ngayo (ama-biscuits, imiqulu, ama-muffins, amaqebelengwane, ama-pie, ama-pancake);
- izithelo ezomile (ama-apricot omisiwe, izinsuku , izithelo ezifakiwe).
Ngakho-ke, abantu abanesifo sikashukela, noma bamane befuna ukunciphisa umzimba, kufanele bangabandakanyi emikhiqizweni yabo yokudla equkethe
Ukwazi ukuthi ukudla okutholakala kalula ngama-carbohydrates, ungakwazi ukuzimela ngokuzimela ukudla okulungile. Uma ufuna ngezinye izikhathi ukudla okuthile okuqukethe ama-carbohydrates amaningi alula, kungcono ukukwenza ekuseni, kanti umsebenzi usesezingeni eliphakeme kakhulu. Ama-carbohydrate ambalwa nje kalula angadliwa ngokushesha ngemuva kokuqeqeshwa kwezemidlalo ende, ngoba ngesikhathi sokuzivocavoca, indawo yokugcina i-glycogen esibindi isetshenziswa kuqala, futhi ama - carbohydrate adliwe ngalesi sikhathi azosetshenziselwa ukuyibuyisela.