Kokubili ama-carbohydrate elula omzimba womzimba afana nelanga elitshalweni nemithi.
Ku-carbohydrate elula yenza lokhu okulandelayo:
- i-glucose (amanye amagama: ushukela wamagilebhisi, dextrose). Itholakala kumajusi amaningi nezithelo (kuqala - ijusi lomvini);
- i-fructose - etholakala ezitshalweni;
- i-sucrose (i-glucose ne-fructose). Kuwo, 95% ishukela elicwengekile;
- Maltose (ngaphandle kwalokho - ushukela we-malt). Sizothola okusanhlamvu okusanhlamvu okusanhlamvu, utamatisi, kanye nectar kanye ne-pollen yezitshalo ezithile;
- i-lactose (ngaphandle kwalokho - ishukela lobisi). Itholakala kumikhiqizo yobisi;
- galactose. Liyingxenye ye-lactose.
I-glucose ingumthombo omkhulu wamandla kunoma iyiphi into ephilayo. Okokuqala, kuyadingeka ebuchosheni nesibindi, kanye nenhliziyo, izinso, imisipha nezinye izitho. I-glucose ehilelekile ekuhlanganiseni kwe-glycogen - indawo yokugcina amandla egesi esigcina isibindi nemisipha futhi ivuselela uma kutholakala ukungazelelwe kwe-glucose.
Cishe yonke imikhiqizo equkethe ama-carbohydrate elula ibonakala ngokunambitheka okumnandi:
- ushukela;
- uju;
- ushokoledi;
- jam, jam, jam;
- i-confectionery;
- izithelo ezithandekayo;
- iziphuzo ezimnandi.
I-carbohydrate elula nayo ibizwa ngokuthi iyashesha, njengoba isheshe isithwe ngumzimba (i-glucose isheshe isheshe ibambelele kunabo bonke abanye) futhi isinikeze ngokushesha ngamandla amaningi - ngenxa yokuthi okuqukethwe okushukela egazini kuvuswa ngokushesha.
Kodwa-ke, cishe masinyane, ngaphandle kwejubane elingaphansi, izinga lokushukela liphinde libuye - ngoba ama-pancreas angena engxenyeni enkulu yegazi ye-insulini, eyenzelwe ukususa ekudleni okushukela okushukela kwegazi. Ngenxa yalesi sizathu, kungcono ukuthi ungadli amaswidi amaningi kakhulu, ubeke esikhundleni sakho ngemikhiqizo equkethe ama-carbohydrates aqinile - angaqhubeki ukugxuma okusheshayo ezingeni leshukela.
Yikuphi ukudla okuqukethe ama-carbohydrate anzima?
Ummeleli ovame kakhulu we-carbohydrate eyinkimbinkimbi yisitashi. Ngakho-ke, singasho ukuthi i-carbohydrate eyinkimbinkimbi ikhona kuwo wonke lawo mikhiqizo lapho kune-starch - njenge:
- ilayisi;
- isinkwa;
- i-pasta;
- amazambane;
- ubhontshisi;
- imifino nezithelo.
Kuloluhlu lwe-carbohydrate oluyinkimbinkimbi kukhona nemifino yemifino (njenge-pectin ne-cellulose), engagcini umzimba, futhi ngenxa yalesi sizathu, ayinikezi amandla. Kodwa-ke, lezi zindwangu zikhulisa umuzwa wokuphuza futhi ziyadingeka ukuze umsebenzi omuhle wamathumbu.
Iningi, izitshalo zitshalo zitholakala esikhumbeni sezithelo, imifino, izithelo zommbila, okusanhlamvu futhi, ngokuvamile, emikhiqizweni yemifino engaphilile. Isibonelo, isinkwa esisodwa sezinkwa ezimhlophe sinamapremu angu-0.8 kuphela wezinhlamvu zemifino, kanti ku-1 piece ye-wholemeal bread (black), sithola ama-2.4 amagremu ezinjalo.
Ama-carbohydrate anzima abuye abizwe ngokuthi ama-carbohydrate amade, ngoba ashisa kancane kakhulu kunama-carbohydrate alula - ngaleyo ndlela abe ngumthombo wokugcoba ngegazi njalo. Isibonelo, ilayisi elibomvu likhishwa ngama-khalori amabili ngomzuzu, kanti ushukela, uvutha ngokushesha kakhulu, kukhishwa ama-calories angu-30 ngomzuzu.
Ama-carbohydrate anzima ayigugu kakhulu kulawo alula, ngoba angabangeli ukukhuphuka okuthe xaxa egazini legazi futhi anikeze umzimba amandla amakhulu. Zonke izinhlobo ze-carbohydrate eziyinkimbinkimbi ziqala ukwehliswa ku-glucose, bese kuphela zithathwa ngumzimba.
Ukudla kwezemidlalo nama-carbohydrate
I-supplement ethandwa kakhulu yezemidlalo ne-high carbohydrates okuqukethwe yisisindo somzimba. Noma kunjalo, kufanele kukhunjulwe ukuthi ama-carbohydrate amaningi ku-geyner ashukela noma amanye ama-carbohydrate okusheshayo futhi angaholela ekwenzeni amafutha ngisho nangemva kokuzivocavoca. Ngakho, ukukhetha okuhle kungaba imikhiqizo evamile.
Inketho ekahle ukudla ukudla okunye nama-carbohydrate amahora amabili kuya kwengu-2 ngaphambi kokuqeqeshwa nokudla okuncane (isibonelo, ibhanana elilodwa) ngehora ngaphambi kokuqeqeshwa.
Zama ukudla okungenani ama-30-50 amagremu ama-carbohydrate emahoreni amabili okuqala emva kokuqeqesha - ukubuyisela imisipha yakho. Isibonelo, ama-gramu angu-50 we-carbohydrate angatholakala ekudleni okulandelayo:
- 1 ibhanana elikhulu;
- 2 tincetu (60 amagremu) wesinkwa;
- 1/2 isinkwa se-baguette;
- 1.5 izinkomishi (300 ml) juice izithelo;
- 600 ml isotonic isiphuzo;
- 1 ibha yamandla;
- Izipuni ezingu-6 (200 amagremu) we-pasta ephekwe;
- 1/2 indebe ephekwe irayisi;
- I-3/4 litre yobisi obumhlophe.
Kungenzeka yini ukuba udle ngaphandle kwama-carbohydrate?
Umzimba wethu udinga ukuthola ama-carbohydrate nsuku zonke, futhi sithola kalula kuwo wonke ukudla. I-World Health Organization inquma ukuthi i-carbohydrate elula neyinkimbinkimbi kufanele ibe yi-50-55% yokudliwa kwansuku zonke komuntu. Zama ukuthatha ama-gramu ayi-3-5 we-carbohydrate nsuku zonke yi-kilogram yesisindo sakho - futhi ulandele ukuthi yimaphi ama-carbohydrate abaluleke kakhulu ekudleni okuvame ukutholakala etafuleni lakho.
Ama-carbohydrate asemzimbeni wethu umthombo onamandla futhi otholakala kalula. Umzimba womuntu uhlukanisa i-carbohydrate eyinkimbinkimbi ukungena kuzo zibe izingxenye ezintathu: amanzi, i-glucose (okuqhubekayo kusetshenziselwa amandla), ne-carbon dioxide (ekhishwa ngokuphefumula). Endabeni lapho umzimba ngokusobala ungakwanele ama-carbohydrate (isibonelo, uma uhlezi ekudleni kwe-carbohydrate), uqala ukuphula amafutha namaprotheni ukuze uthole amandla. Futhi le nqubo isamandla kakhulu kakhulu emzimbeni wethu futhi iholela ekulahlekeni kwesisindo ngokushesha.