Wonke umntu ufuna ukuba angabonakali nje kuphela, kodwa nokuba nokubonakala okunempilo, okuqinisekileyo, unokufezekiswa ngokutya ngokufanelekileyo, ngokunamathela kwigolide ebonisa intsingiselo yansuku zonke ye-carbohydrate, iiprotheni kunye namafutha.
Ukutya kwansuku zonke kwama-carbohydrate kunoma yimuphi umntu
Ngaphambi kokuba ujikelele kwingqwalasela epheleleyo malunga nale ngxaki, kufuneka kuqatshelwe ukuba umzimba uyawubulela i-carbohydrates elula, enokufunyanwa kwiinkqubo ezinzima. Ngoko, yintoni eyokugqibela? Ziquka i-glycogen kunye nesitashi. I-Polysaccharides, njengama- carbohydrate anzima abizwa ngokuba, xa ewela emzimbeni womntu ahlukaniswa ibe lula, i-glucose. Le nto ifuna amaseli obomvu, ubuchopho kunye nezihlunu.
Into ebangel 'umdla kukuba ukuhlukana kwe-polysaccharides kwenzeka kakade ngexesha umntu eqala ukufuna ukutya. Ngamanye amazwi, i-enzymes equkethwe kwisalathisi yenza isitashi kwi-glucose eyinqwenela. Phantse i-85% yazo zonke i-carbohydrates rate rate yansuku zonke iwela kwisitashi.
Ukongezelela, banceda ukugcina amandla afanelekileyo kubomi obuqhelekileyo, ngoko ke bathatha inxaxheba kwiinkqubo zokuxilongwa, ukunceda ekuphuculeni ukusebenza kwamalungu amaninzi kunye nokugcina iiprotheni izitolo.
Ukuba sicinga ngokucacileyo umbuzo wemihla ngemihla ye-carbohydrates, kubalulekile ukuqaphela ukuba akuxhomeki kuphela kwiminyaka yobudala, kodwa kunye nokusetyenziswa kwansuku zonke. Ngoko, umzekelo, iintsana zenyanga yokuqala ayidingi i-carbohydrates, imithombo yamandla. Kwimihla yokufunda esikolweni, umgangatho wemihla ngemihla ukhula kwaye uneminyaka eyi-8 ifikelele kwi-100 g. Ukutya kwe-adolescence kufanele kwenziwe ngendlela enokuthi idle imini ukusuka kwi-100 ukuya ku-350 g. Umntu omdala ufuna kwakhona, i-100 ukuya kuma-450 g we-carbohydrates.
Ixabiso lansuku zonke zeCarbohydrates for Women
Ngezantsi itafile ichaza ukuba zininzi i-carbohydrates ezifunekayo. Kule nto kucacile ukuba umsebenzi okwenziwe ngokomzimba, umthwalo, ngaphezulu komzimba kufuneka iipolysaccharides. Ngoko ke, ukuba ungumqeshwa wengqondo yengqondo, ke kuwe ngokwaneleyo ama-gram e-5 e-carbohydrate elula, evela kwi-complex, nge-1 kg yesisindo somzimba. Kulabo ababandakanyeka emsebenzini wokusebenza, kubalulekile ukuba u-8 g nge-1 kg yesisindo somzimba.
Akuyi kuba yinto engabonakaliyo ukuba uluhlu lwee-carbohydrates eziyinkimbinkimbi:
- nayiphi imifino (isaladi, isipinashi, iparsley, idill);
- okusanhlamvu (i-oatmeal, ibhali, irayisi, i-buckwheat);
- iimbotyi (iilenti, zombini obomvu kunye nobomvu, iiembotyi , ubhontshisi, iipeas, chickpeas);
- iziqhamo (peach, grapefruit, apple, orange, pear);
- amajikijolo (iplamu, cherry);
- isonka esipheleleyo;
- inyama.
Izinga lemihla ngemihla ye-carbohydrates yokulahleka kwesisindo
Akukho mfuyo wondlo uya kuthi xa uzama ukunciphisa umzimba, kufuneka udle i-carbohydrates elula. Ezi zilandelayo ziphule ngokukhawuleza kwaye zineenkcukacha eziphezulu ze-glycemic index. Ngamanye amagama, inani elikhulu
Ngoko, izondlo zincoma ukutya ukutya kokutya kunye ne-5 g ye-carbohydrate enzima kwi-1 kg yesisindo somzimba. Musa ukulibala ukwenza isethi yemisebenzi efanelekileyo. Ukuba akukho xesha lokuzivocavoca kwasekuseni, zama ukuhamba ngeenyawo iintsuku malunga nemizuzu engama-40.
Into ebaluleke kakhulu ekuqulunqweni kokutya kwansuku zonke: ukwazi ukuba ubukhulu kangakanani, njengomdlavuza wemihla ye-carbohydrates, zombini amaprotheni kunye namafutha.