Wonke umuntu ufuna ukuthi abe mnandi nje kuphela, kodwa futhi abe nokubukeka okunempilo, okuyiqiniso, okungafinyelelwa ngokudla ngokufanele, ngokunamathela kwegolide elishoyo esimeni samalanga nsuku zonke sama-carbohydrate, amaprotheni namafutha.
Ukudla kwansuku zonke kwama-carbohydrate kunoma yimuphi umuntu
Ngaphambi kokucubungula ngokuningiliziwe ngalolu daba, kufanele kuqashelwe ukuthi umzimba uyawubonga ngama-carbohydrate alula, okumele atholakale avela kunzima. Ngakho, yiziphi zokugcina? Zihlanganisa i-glycogen nesitashi. I-polysaccharides, njenge- carbohydrate eyinkimbinkimbi ebizwa ngokuthi, uma iwela emzimbeni womuntu ihlukaniswa ibe lula, i-glucose. Futhi, idinga amaseli obomvu egazi, ubuchopho nemisipha.
Okuthakazelisayo kakhulu ukuthi ukuhlukaniswa kwe-polysaccharides kwenzeka kakade ngesikhathi umuntu eqala ukuhlafuna ukudla. Ngamanye amazwi, ama-enzyme aqukethwe ematheni enza isitashi zibe yi-glucose efunayo. Cishe ama-85% azo zonke izinhlobo ze-carbohydrate zansuku zonke ziwela isitashi.
Ngaphezu kwalokho, basiza ukugcina amandla adingekayo empilweni evamile, ngakho-ke futhi bahlanganyele ezinkambisweni zemithi, okusiza ekuthuthukiseni ukusebenza kwezinhlaka eziningi nokugcina izitolo zamaphrotheni.
Uma sicabangela ngokuningiliziwe umbuzo wendabuko yansuku zonke yama-carbohydrates, kubalulekile ukuqaphela ukuthi akuxhomeki kuphela kwizinto ezidala, kodwa futhi nokuzivocavoca nsuku zonke. Ngakho-ke, isibonelo, izinsana zenyanga yokuqala azidingi ama-carbohydrate, imithombo yamandla. Esikhathini seminyaka yasenkulisa, umkhuba wansuku zonke ukhula kancane kancane kanti uneminyaka eyi-8 ufinyelela ku-100 g. Ukudla komntwana kufanele kwenziwe ekwenzeni usuku oludlulayo kusukela ku-100 ukuya ku-350 g. Umuntu omdala udinga futhi, 100, 450 g of carbohydrate.
Value Daily of Carbohydrates for Women
Ngezansi itafula elichaza ukuthi zingakanani ama-carbohydrate adingekayo. Kulokhu kucacile ukuthi umsebenzi owenziwe ngokwengeziwe, imithwalo yempahla, imvelo iyadinga i-polysaccharides. Ngakho-ke, uma ungumsebenzi wemisebenzi yengqondo, khona-ke kuwe ngokwanele amagremu ama-5 ama-carbohydrate alula, etholakala eziyinkimbinkimbi, ngo-1 kg wesisindo somzimba. Kulabo abasebenza emsebenzini obalulekile, kuyadingeka kakade u-8 g nge-1 kg wesisindo somzimba.
Ngeke kube yinto engafanele ukubala uhlu lwe-carbohydrate eziyinkimbinkimbi:
- noma yimiphi imifino (isaladi, isipinashi, i-parsley, i-dill);
- okusanhlamvu (i-oatmeal, ibhali, irayisi, i-buckwheat);
- ubhontshisi (i-lentils, kokubili okomhlaza nokubomvu, ubhontshisi , ubhontshisi, i-peas, i-chickpeas);
- izithelo (ipayipi, i-grapefruit, i-apula, i-orange, iphakathi);
- amajikijolo (iplamu, cherry);
- isinkwa sonke sokusanhlamvu;
- inyama.
Izinga lansuku zonke lama-carbohydrate okwehla kwesisindo
Akekho odla ukudla okunomsoco oyosho ukuthi uma uzama ukunciphisa umzimba, kudingeka udle ama-carbohydrate alula. Lezi zamuva ziphulwa phansi futhi zinezibalo eziphezulu ze-glycemic. Ngamanye amazwi, inombolo enkulu
Ngakho-ke, izondlo zincoma zincoma ukudla kokudla nge-5 g we-carbohydrate eyinkimbinkimbi ngo-1 kg wesisindo somzimba. Ungakhohlwa ukwenza isethi yokuzivocavoca okufanelekile. Uma kungekho isikhathi sokuzivocavoca ekuseni, zama ukuhamba ngezinyawo nsuku zonke cishe imizuzu engama-40.
Into ebaluleke kakhulu ekuqoqeni ukudla kokudla nsuku zonke: ukwazi izinga, njengamanani amaningi nsuku zonke ama-carbohydrate, kokubili amaprotheni namafutha.